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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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        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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        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.”
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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
See on Instagram
“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.
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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.
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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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        Shutterstock
    
By Christopher RobackNov 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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.
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        Shutterstock
    
By Leah GrothJul 19, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
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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
        4 Non-Negotiable Rules That Burn Fat Without Any Exercise
    
Copyright Melanie Monarch/YouTube
By Leah GrothNov 13, 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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✓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.
Can you lose weight without breaking a sweat? Yes, says one weight loss warrior. Melanie Monarch is a fitness enthusiast who shares life hacks and advice with her followers. In a new viral YouTube video, she reveals her top, game-changing tips on how to lose weight without exercising.
1. Master Meal Timing“This one tip alone will significantly play a big role in your weight loss if you actually stick to it,” she says at the start of the clip. “Master your meal timing. It's not just what you're eating but when you're actually eating it. If you restrict your eating window, your body's going to get used to burning fat even when you're resting.”
You Can Do This by Intermittent Fasting
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“I like to do intermittent fasting, the 16-8 method,” she reveals. “This method is very doable because most of the fasting actually takes place when you're sleeping. I like to do 9:00 AM to 5:00 PM for my eating window because I'm a really early riser. But your timeframe can totally be adjusted according to what works for you.”
Or, Avoid Eating Three Hours Before Bedtime
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Another option? “If you don't want to do intermittent fasting, not eating any food three hours before your bedtime,” she recommends. “It is going to help your body work on burning fat instead of digesting when it's time for you to go to sleep.”
RELATED:Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day
2. Prioritize Hydration
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Number two, you need to “change the relationship” that you have with water, she says. “Make water your best friend. “We are going to want to drink a glass of water before every meal. This is going to help you not overeat because a lot of the time, we actually think we are hungrier than we really are when we're just dehydrated. Not only will this help with your portion control, but it can also boost your metabolism by 30%. Pretty cool.”
And, Ditch Juices and Any Sweetened Drinks
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And, “ditch all of the juices,” she recommends. “If you love juices, pops, sweeteners, add sugar to your coffee, Starbucks. I get it. I love Starbucks. But if you really, really, really want to lose weight fast, you have to let those things go and make water your only drink. Just doing that alone is going to shed off so much weight. We don't even realize how much sugar is actually in these drinks. They are filled with sugar. Oh my god. I know it's going to be a little bit boring, and it's going to be quite a change to just have water. But if you really want to lose weight fast, you have to master just drinking water all the time. I used not to know how to have dinner without a cup of juice. It was just my thing. And when I just cut off having juice and having a pop, I literally noticed a weight difference within days. I'm not even joking. I noticed a difference in my face and in my arms. That's usually where I'll see the weight loss right away. Ditch those juices, ditch the pops.”
Limit Alcohol
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Another tip for not drinking your calories? “If you like your alcohol, try to limit how much alcohol you're having. I promise you, if you just do this tip alone and forget everything else, you will notice a weight loss difference really quickly,” she says.
RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger
3. Mindfully Eat
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Number three, which she calls an “unpopular opinion,” is “mindful eating techniques,” something she is working on. “I eat really fast. We actually want to be doing our food and being present while we're eating it. Yes, that actually counts because when you eat fast, you're not giving your body a chance actually to break things down in the right amount of time. So it's getting stored as fact. You want to chew slowly and thoroughly to give your body a chance to break down the food. What helps me with that is not having a phone or not sitting in front of the tv. When you're eating, people who eat mindfully actually consume fewer calories and feel full for longer.”
Use Smaller Plates
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One way you can do this is by using smaller plates. “Visual cues make a bigger impact than you think. So instead of using these plates all the time, swap it for these plates, and then you're just going to trick your brain into thinking that this is the standard size because it really should be,” she says.
4. Reduce Carb Intake
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Number four is reducing carb intake. “If you're eating a lot of pasta, if you're eating a lot of bread, just don't even have that in the house. Literally, just don't buy bread. Bread is not your friend. If you want to lose weight fast and if you are going to have carbs, eat the good carbs like sweet potato and wild rice and have it in small amounts. The less carbs that you have, the quicker that you're going to see those results,” she says.
RELATED:Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein
Implement These Tips Daily
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“If you follow these four tips, you will lose the weight fast, but you have to be serious about it, and it has to be implemented every single day,” she says at the end of the clip. “I like to hold myself accountable. I'll use a journal, and I also use my Fitbit app, and I'll actually log and write out what I ate every single day. When you're holding yourself accountable, and you have to actually write out or track the food that you're eating, you are going to be more mindful and more hyper-focused and aware of what you're doing. So it's always good to bring more attention to it. And remember, it's not just about losing weight. You want to be the best version of yourself that you can be. You want to be healthy, and you want to live as long as you can. That's what it's really about at the end of the day.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        3 Walking Mistakes That Are Stopping You From Burning Fat
    

        I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
    

        Copyright autumnelle_nutrition/Instagram
    
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

            
                Mistake 1: Not Walking Enough
            
            
        The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Know Your Baseline
            
            
        
View this post on Instagram
A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

            
                Challenge Yourself Weekly
            
            
        
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

            
                Mistake 2: Not Spreading Your Steps Throughout the Day
            
            
        
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                The Sitting-Inflammation Connection
            
            
        
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

            
                Mini Walking Breaks
            
            
        
View this post on Instagram
A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

            
                Mistake 3: Only Walking on a Treadmill
            
            
        
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                The Power of Negative Ions
            
            
        
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

            
                Cortisol Reduction
            
            
        
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

            
                Making Walking Work For You
            
            
        
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Start Where You Are
            
            
        
View this post on Instagram
A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.
Nutrition & Diet
        How to Lose 10 Pounds in the Next 6 Weeks
    

        ​Prioritize Whole Foods
    

        Copyright fitnutfitness/Instagram
    
By Leah GrothMar 24, 2025
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 shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes. 

            
                These Habits Will Help You Feel Stronger and Also Boost Energy
            
            
        
View this post on Instagram
A post shared by Karen Trasatti- FAT LOSS COACH FOR WOMEN OVER 40+ (@fitnutfitness)
“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Strength Train
            
            
        
View this post on Instagram
A post shared by Karen Trasatti- FAT LOSS COACH FOR WOMEN OVER 40+ (@fitnutfitness)
The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. 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

            
                Prioritize Protein
            
            
        
View this post on Instagram
A post shared by Karen Trasatti- FAT LOSS COACH FOR WOMEN OVER 40+ (@fitnutfitness)
Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. 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.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Walk Daily
            
            
        
View this post on Instagram
A post shared by Karen Trasatti- FAT LOSS COACH FOR WOMEN OVER 40+ (@fitnutfitness)
She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. 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.

            
                Track Macros (Not Just Calories!)
            
            
        
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A post shared by Karen Trasatti- FAT LOSS COACH FOR WOMEN OVER 40+ (@fitnutfitness)
Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Sleep
            
            
        
View this post on Instagram
A post shared by Karen Trasatti- FAT LOSS COACH FOR WOMEN OVER 40+ (@fitnutfitness)
Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Habits to Lose 50 Pounds from a Coach
    

        Copyright dietdivatara/Instagram
    
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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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.
Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off. 

            
                1. Track Your Food Intake
            
            
        Shutterstock
Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                2. Prioritize Protein and Fiber
            
            
        ​Also, Amp Up Fiber IntakeShutterstockProtein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

            
                3. Stay Hydrated
            
            
        Shutterstock
Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                4. Strength Train & Move More
            
            
        ​4. Incorporate Strength TrainingShutterstockIncorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

            
                5. Watch Portions & Eat Mindfully
            
            
        ​She AteShutterstockUse smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

            
                6. Get Quality Sleep (7-9 Hours Nightly)
            
            
        ​STOP Hitting SnoozeShutterstockPoor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                7. Stay Consistent & Adjust as Needed
            
            
        Shutterstock
When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.
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