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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.

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

One coach reveals his top weight loss hacks.

Leah Groth
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.
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Abram Anderson
Abram Anderson/Instagram
Leah Groth
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.
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Nutrition & Diet

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 Metabolism

To 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

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

“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 Fat

In 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 Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“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

“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 Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“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

“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 Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

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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Nutrition & Diet

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

Abram Anderson
Abram Anderson/Instagram
Leah Groth
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 Metabolism

To 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

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

“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 Fat

In 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 Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“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

“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 Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“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

“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 Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

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.

Nutrition & Diet

7 Weight Loss Myths You Should NEVER Follow, According to Expert

Depressed and sad young woman in kitchen
Shutterstock/Jiri Miklo
Ferozan Mast
By Ferozan MastMay 20, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Weight loss coach Soraya (@project.s.lifestyle) is a diet and fitness influencer with well over 300K followers on TikTok, and she has plenty to say about healthy—and in this case, not so healthy—ways to lose weight. Clearly frustrated by the massive amount of bad fitness information floating around online, Soraya put together a video debunking some of the silliest and most dangerous weight loss myths that could be derailing your wellness routine. Here are 7 weight loss myths Soraya wants you to never follow. Read on to find out!

1. Detoxing Works

@project.s.lifestyle

Common weight loss tips I hear that don’t work and actually make things a lot worse ❌❌ Head to the 🔗 in my profile for personalized coaching 📲 #weightlosscoach #fatlosscoach #weightlosstips

Soraya emphasizes the point that the human body is perfectly capable of detoxing itself without the need for expensive supplements or juices. “This is a complete waste of your time,” she says, advising that the best “detox” is simply to get back into a good routine as soon as possible. "Detoxing, as commonly marketed in the form of diets, supplements, or procedures, is often based on the premise that your body needs help getting rid of toxins," says celebrity personal trainer Kollins Ezekh. "However, the human body is already equipped with its own highly efficient detoxification systems. Organs like the liver, kidneys, digestive system, skin, and lungs are constantly working to process and eliminate toxins. These natural systems are usually very effective, provided they are healthy and functioning properly."

2. Everyone Needs the Same Calories

Calories Nutrition Food Exercise ConceptShutterstock

This is important! Soraya reminds followers calorie requirements change from person to person, depending on weight and lifestyle factors. Limiting calories too much can backfire and negatively impact workouts. “The amount of calories that you need to be eating is going to be customized based on your height, weight, goals, activity, a lot of different factors,” she says.

Related: Kim Kardashian’s Trainer Shows Her “Perfect Body” and Reveals How She Overcame YoYo Dieting

3. Blast Your Belly Fat

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

No one exercise is going to blast any body part, let alone belly fat. A decent diet and workout routine will help with a sensible calorie deficit, which will lead to fat loss everywhere. “You can't spot reduce fat,” Soraya insists. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat,” say the experts at Harvard Health. “Exercise can also help keep fat from coming back.”

4. Exercise More To Cover Diet

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weightsShutterstock

There is no need to go crazy over-exercising because you ate more calories than intended over the weekend. Simply return to your normal health and fitness routine without trying to “make up” for the extra food. “I used to be guilty of this working out more because you ate more,” Soraya admits.

RELATED:5 Signs You Are Burning Fat While Exercising

5. Waist Trainers

Close up overweight woman measuring her hip with tape measure.Shutterstock

Soraya is blunt about the uselessness of waist trainers for weight loss. “Save your money,” she says. Waist trainers might force you to eat less, but this is not a long-term solution. In fact, wearing a waist trainer could be downright dangerous. “There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” hepatologist Jamile Wakim-Fleming, MD, tells the Cleveland Clinic. “This causes people to report more gas because gas is retained, which causes bloating.”

6. Grilled Chicken Is Best

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Grilled chicken is a stereotypical high-protein meal option, but don’t feel trapped in a chicken rut. There are so many other options! “Tempeh, tofu, ground turkey, Greek yogurt, eggs. There's a bunch of really yummy protein snacks,” Soraya advises.

Related: 12 Best Foods For Men to Build Muscle

7. Slow and Steady Wins the Race

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

It’s boring but true—if you want to lose weight, and more importantly, keep it off, good lifestyle habits will take you there. Detoxing and waist trainers will not! “That's exactly what to help my clients do inside my coaching program,” Soraya says. “Proper nutrition supports overall health, which is essential for consistent and effective exercise,” Ezekh says.

💪🔥Body Booster: Nothing is more effective for weight loss than a consistent, sensible diet and workout routine. There are no shortcuts! Take it one day at a time.

Fitness & Workouts

The Simple Best Exercise to Lose Weight, by Fitness Trainer

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothApr 10, 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
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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 scientific studies and medical journals.

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

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.

You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

Abstract image of people in motion with blurred backgroundShutterstock

According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Related: This Is Exactly How to Lose Body Fat This Year

And, Walking 10K Steps a Day Has Been Linked to Weight Loss

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

Fitness & Workouts

6 Best Exercises for Burning Fat

soraya_project_s_lifestyle
project.s.lifestyle/TikTok
Ferozan Mast
By Ferozan MastAug 13, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

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

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

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

Weight loss coach Soraya (@project.s.lifestyle) is a diet and fitness influencer with well over 300K followers on TikTok, and she knows a thing or two about healthy fat-burning and weight loss. Soraya has simple, down-to-earth advice about the best workouts and exercises for blasting fat—and she should know, having first-hand experience in building strength, losing weight, and keeping it off. Here are her six best exercises for burning fat, from number 6 to the number 1 best method for weight loss.

#6 Running

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Soraya includes running her fat-burning regimen, which is a very effective way to burn calories, experts say. “Most people overestimate the calories they burn on the run,” Angela Rubin, USAT Level I triathlon coach and studio manager of Precision Running Lab at Equinox in Boston, tells Runner’s World. “As a very general estimation, you burn about 100 calories per mile that you run. So, if you run two or three miles, you’ll burn about 200 to 300 calories, which is a solid workout.”

#5 HIIT

Fitness young woman working out core and glutes with bodyweight workout doing squat exercises on beach. Asian sporty girl squatting legs as part of an active and fit life.Shutterstock

HIIT is a great way to get some cardio in and burn fat. “HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time,” says UC Davis. “Research has also shown that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also shown that high-intensity workouts may help lower blood pressure and heart rate.”

RELATED: Eat More of These 10 Foods to Lose Weight Fast

#4 Yoga

Woman,Practicing,Warrior,Yoga,Pose,Outdoors,Over,Sunset,Sky,.Shutterstock

Soraya includes yoga in her fat-burning exercises. “If you are trying to lose or maintain your weight, you may want to try yoga,” said Chika Anekwe, MD, MPH, and Niyoti Reddy, MD, via Harvard Health. “There is good research that yoga may help you manage stress, improve your mood, curb emotional eating, and create a community of support, all of which can help with weight loss and maintenance. Yoga can also help you burn calories as well as increase your muscle mass and tone. Yoga may reduce joint pain, which in turn allows you to exercise more and increase your daily activities. These are only some of the many benefits of yoga.”

#3 Pilates

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Soraya recommends Pilates, which is a great, low-impact way to burn off fat and help build muscle. "Since Pilates is a low-impact exercise that doesn't break down muscle fibers like some other strenuous workouts, you can do Pilates more regularly than some other exercises," Sarah Brooks, a certified Pilates instructor and founder of the New York City-based Pilates studio, Brooks Pilates, tells USA Today. "Pilates will also burn many calories per session.”

#2 Walking

Beauty young girl outdoors enjoying natureShutterstock

Walking is one of the easiest and most effective methods of fat-burning. “Walking is beneficial for weight loss, but it’s important to recognize that exercise alone is not the most effective strategy for losing weight,” Sabrena Jo, PhD, ACE, senior director of science and research, tells AARP. “Weight loss is best achieved through a combination of nutritious eating, regular physical activity, adequate rest and recovery, and effective stress management.”

RELATED:I Hit 60 and These are the Daily Habits that Keep Me Fit and Feeling 20 Years Younger

#1 Strength Training

Body and mind workout in loft fitness studio. Closeup on fitness woman workout with dumbbell in urban loft gymShutterstock

Soraya’s number one method of fat-burning is strength training—and she’s right on the money. “Strength training is one of the absolute best ways to promote body fat loss when programmed correctly and coupled with an intelligent nutrition program,” says Girls Gone Strong founderMolly Galbraith, CSCS.

Belly Fat

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

Soraya reminds flowers that when it comes to fat-burning, no one exercise is going to blast belly fat specifically. However, a good diet and workout routine will help with a sensible calorie deficit, which in turn leads to fat loss all over the body. “You can't spot reduce fat,” Soraya insists. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat,” say the experts at Harvard Health. “Exercise can also help keep fat from coming back.”

No Useless Gadgets

Closeup woman getting dressed, hooking on corset hooks using hands behind back, weightloss concept. A woman fastens a corset for figure correctionShutterstock

Soraya warns followers against using useless gadgets for weight loss, like waist trainers. “Save your money,” she says. In some instances, waist trainers can be dangerous. “There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” hepatologist Jamile Wakim-Fleming, MD, tells the Cleveland Clinic. “This causes people to report more gas because gas is retained, which causes bloating.”

Protein and Calorie Deficit

Top view of palatable grilled tilapia fish with cut vegetables served on plate on wooden tableShutterstock

Soraya recommends strength training along with a calorie deficit, protein, and walking. “The main things you want to focus on for fat loss ✨,” she captions a video. “I train for an 8k every year and run club 1x a week, but both of those are purely for the challenge and social aspect - not for fat loss. Running can be great, but it’s just not the most optimal exercise for fat loss.”

RELATED: Top 20 Must-Eat Superfoods for Optimal Health After 50

Sensible Snacking

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

Soraya recommends a sensible approach to snacking. “I don't know who needs to hear this, but you don't have to stop snacking in order to lose weight,” she says in a video. “You just need to be more intentional about your snacking (i.e. 2-3 snacks a day vs. snacking mindlessly). And consume more pre-portioned items like snack bars or individually packaged chips vs. diving into a family-sized back of snacks with no end in sight.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Worst Foods for Fat Loss

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackFeb 17, 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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

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

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

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"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

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These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Daily Moves to Sculpt Your Summer Body in 8 Weeks

Liz Hilliard
​Bodyweight Squats for Better Balance
Copyright Liz Hilliard
Liz Hilliard
By Liz HilliardApr 12, 2025
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder & CEO of <a href="https://hilliardstudiomethod.com/">Hilliard Studio Method (HSM)</a>
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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.

Summer is approaching fast, and many of us are looking for ways to feel stronger and more confident in our bodies. As a fitness expert and founder of Hilliard Studio Method, I've helped thousands of people transform their bodies with effective, sustainable routines. My 8-week guide will help you build strength, increase energy, and feel your best this summer season.

Time to Pump Up Your Walks

Liz_Hilliard19I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard

For the next two weeks we will focus on increasing the intensity of your walks and introduce 5 new exercises. The point of the daily walk is to keep your body moving, focus on yourself and your mental health and help you feel more creative and energized.

  • Increase your walks this week by 5-10 minutes and next week another 5-10 minutes.
  • Walk with a friend so you can chat and walk at a pace that makes you slightly breathless.

Your Daily Exercise Routine Starts Now

Liz Hilliard​Keep Moving Your BodyCopyright Liz Hilliard

Here are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the next two weeks. Remember to record your reps/timing and try to increase your totals at the end of each week.

1. Squats – Build Your Lower Body Foundation

Liz Hilliard

Copyright Liz Hilliard

Stand with feet slightly wider than your hips. Keep heels heavy and toes light. Lock in your core muscles and stand tall through your spine, keeping shoulders away from ears. Sit your tailbone back and down and hinge your chest forward while swinging your arms forward in front of your chest. Drive through the heels and squeeze through the glutes to raise back to standing, lowering arms by hips. Do not thrust the hips forward when coming to standing.

Work up to 20 consecutive reps. If this is too challenging or you feel unstable, practice sitting down and standing up from a chair without using your hands. When you are ready to add-on, place light weights in your hands.

On the final squat, stay low and press into the balls of the feet to raise the heels and try to balance for 10 seconds at a time. You should feel this in your calves, thighs and core.

2. Reach to Plank - Your Full-Body Energizer

Liz Hilliard​3. Side Plank - Sculpt Your WaistlineCopyright Liz Hilliard

After your last squat, return to standing. Reach arms to the ceiling overhead, squat and place hands on the floor under shoulders. Step one leg back at a time into a plank position. Make sure to keep your neck long, back flat and abdominals pulled in throughout. Step back up one leg at a time, press to standing and reach arms overhead. Think very safe, controlled, and low-impact burpee.

Work up to 10 consecutive reps. Take this as slowly or as quickly as you need without losing your form. The point is to energize the arms at the top and engage in a straight line with a strong plank at the bottom. If this is easy, keep adding one more rep at a time.

3. Side Plank - Sculpt Your Waistline

Liz Hilliard

Copyright Liz Hilliard

From tabletop all fours, there are three positions to start and work up to. Begin by keeping your Left hand under your shoulder and kickstand your Left leg shin to the side so your Left knee is directly under your hip. Pull your Right shoulder and hip back so they are stacked; shoulder over wrist, hip over knee, and top hip stacked over bottom hip. Raise Right outer thigh in the air until it's in line with your hip.

If this feels stable, take your Right foot in front of your body and press it into the floor and extend the body Left leg straight out of the hip on the floor with the blade of your Left foot on the floor so your head and heels are in one long line and you can use your front Right foot to help lift your Left hip higher to engage your obliques.

If this feels stable, float your top Right leg up to the sky for a full side plank. To keep your core fully engaged keep hips stacked.

Time how long you can hold this plank. Repeat on the other side and take slow deep breaths while you continue to pull your center core and waistband in. Try to hold a little bit longer each day.

4. Glute Bridge - Strengthen Your Backside

Liz Hilliard​2. Reach to Plank - Your Full-Body EnergizerCopyright Liz Hilliard

From side plank, flip over and lie on your back, head and shoulders on the mat, knees bent, feet flat. Squeeze your glute muscles and tuck your hip bones up toward your ribs. It is important to tuck tailbone and curl abdominals in to protect your back and activate your core. Press your feet into the floor and slowly raise glutes up into a bridge. Always keep your mid-back on the mat. You want to feel your hamstrings and glute, not your back.

Roll one vertebrae up and down at a time slowly for 10 reps. On the last one, hold at the top, bring Right knee to chest and extend leg straight to the ceiling and repeat the curl bridge up and down 10 more times. Repeat on the Left leg. Take breaks as needed but try to do this all consecutively. If it is too challenging to do one leg at a time, keep both feet down until you are able.

5. Bicycle Curls - Define Your Abs

Liz Hilliard

Copyright Liz Hilliard

After glute bridge, lower the hips to the floor and place your hands behind your head, elbows wide. You will be curling your chest up off the floor, not pulling your neck up, so the hands here are just to help you support your neck and gently tuck your chin to your chest.

Bend your Right knee and bring it up to your chest as you extend your Left long, hovering it off the floor. Curl up your chest up and twist your torso to your Right knee trying to keep your Right shoulder off the mat. Begin to bicycle the legs in and out and twist your torso to the opposite knee.
To modify, keep your head and shoulders on the mat and focus on your abs. Fully extend your legs with energy and pointed toes. Try to rotate side - to - side for 30 seconds, breaking as needed.
If you can easily do this, add on at the end of 30 seconds by extending your legs together in a straight line out to 45 degrees in the air with your head, shoulders and low back on the mat. Hold this for 8-20 seconds. When ready, you can lift your head and shoulders off the mat and hold the outer thighs or release arms to the ceiling for a hollow body hold from 8-20 seconds.
Make sure to record your time and progress daily!

Feed Your Body Right With Fiber

Liz Hilliard​Deadlifts: The Ultimate Functional ExerciseCopyright Liz Hilliard

Foods high in fiber are important because they keep your blood sugar levels even and give you a feeling of satiation. High fiber foods can reduce the risk of heart disease and stroke and aid in digestion.

High fiber foods include:

  • Broccoli
  • Brussels sprouts
  • Apples
  • Sweet potatoes
  • Chickpeas
  • Black beans
  • Chia seeds
  • Oatmeal
  • Popcorn
  • Quinoa
  • Berries

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).


Nutrition & Diet

8 Anti-Inflammatory Foods Nutritionists Recommend for Joint Pain

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Leah Suzanne
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

If you are experiencing joint pain and inflammation, making dietary changes can help. While there is no “arthritis diet,” “many foods can help fight inflammation and improve joint pain and other symptoms,” explains the Arthritis Foundation. What foods should you eat to minimize joint pain? Body Network spoke with Kayla Farrell, RDN, Registered Dietitian at FRESH Communications, who filled us in on the topic. Here are 8 anti-inflammatory foods she recommends.

Salmon

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Fatty fish, like salmon, “is a quality protein choice with high levels of omega-3 fatty acids that interfere with immune cells that cause the body's inflammatory response,” says Farrell. “In turn, this helps reduce inflammation and joint pain. As a registered dietitian, I choose salmon from Chile because it’s particularly high in these powerful omega-3s and low in mercury.”

Greek Yogurt

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Greek yogurt contains probiotics, healthy bacteria that support a balanced gut microbiome. “A healthy gut is linked to better mental health and cognition, improved digestion, and decreased inflammation. I opt for plain Greek yogurt to reduce added sugars and add toppings like fresh fruit and nut butter,” she says.

Turmeric

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She is also a fan of turmeric. “This spice contains a powerful anti-inflammatory compound, known as curcumin, that helps reduce inflammation. When cooking, I recommend using both turmeric and black pepper to increase its ability to be absorbed in the body by 2000%,” she explains.

Broccoli

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Eat your broccoli if you suffer from inflammation. “This cruciferous vegetable is packed with vitamin K, making it a nutrient-dense food that can reduce inflammatory markers in the blood and promote healthy joints,” says Farrell. “Broccoli can be enjoyed both raw and cooked, but I recommend steaming broccoli for additional health benefits.”

Olive Oil

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Olive oil “is an incredible antioxidant, which can reduce inflammation throughout the body,” says Farrell. “This oil has become readily available and used for a variety of different dishes since the 1990s, when the Mediterranean Diet became popular for heart health.”

Berries

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Berries, specifically blueberries, strawberries, and raspberries “are full of vitamin C, which can reduce inflammation throughout the body, including the joints,” she says. “The anthocyanins found in berries have also been found to have an anti-inflammatory effect.”

Leafy greens

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Leafy greens are another must-eat. “While it can be a challenge to incorporate leafy greens into any diet, this food packs a punch when it comes to anti-inflammation, containing high levels of vitamin K, calcium and antioxidants to support joint health. I recommend sneaking spinach or kale in a fruit smoothie for an easy way to get some greens!” Farrell states.

Beans

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Beans are the last item on her list. “These legumes are a fiber-filled, plant-based protein source that offer antioxidants and anti-inflammatory compounds, like polyphenols, that benefit joint health,” she says. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

10 Tips to Shed Pounds While Eating at Your Favorite Restaurants

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Leah Suzanne
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
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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 avoid restaurants on your weight loss journey? There’s no need, one expert maintains. Natalie Mirasolav is a fat loss coach who helps clients struggling with belly fat and low energy get in shape. In a new post, she tackles dining out while on a diet. “How to eat out and still lose weight,” she says. “We all love dining out, but when you’re focused on weight loss or hitting your protein goals, it can feel tricky. The good news? You can eat out and still make choices that support your goals with just a little planning and intention.” She offers 10 “simple, real-life tips to help you enjoy your meal and stay on track with your weight loss journey.”

1. Do Your Research

Her first tip? Do your research. “Look up the menu beforehand,” she writes. “Avoid menu stress by deciding what to order ahead of time. This helps you make a confident, healthy choice without the last-minute pressure.”

2. Prioritize Protein and Vegetables

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Next, prioritize protein and veggies. “Protein is key for staying full and building lean muscle. Pair it with fiber-rich veggies to add bulk and keep you satisfied without extra calories,” she says.

3. Skip the Carbs

Healthy Gluten Free Rice Chips in a Pile​Stay Away From the Bread or ChipsShutterstock

Next, indulging in empty calorie carbs can be tempting, but don’t, she warns. “Skip the free bread or chips. Those little extras add up fast and don’t satisfy you. Skip them and save those calories for something that truly fuels you,” she writes.

4. Ask for Dressings and Sauces on the Side

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“Ask for dressings/sauces on the side,” she continues. “Restaurant dressings and sauces can be loaded with hidden calories. Get them on the side and use just enough to enhance the flavor.”

5. Stop Eating Before You Are Full

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You don’t need to overeat. In fact, she only recommends eating until you are 80% full. “You don’t have to clean your plate. Pay attention to your hunger cues and stop when you feel satisfied, not stuffed,” she writes.

6. Opt for Grilled, Baked, and Broiled Instead of Fried

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Next, opt for grilled, baked, or broiled over fried. “Fried foods can add unnecessary fat and calories. Opt for grilled or baked options for a healthier choice,” she says.

7. Request Half Portions or Take Half to Go

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Another tactic she uses? Order half portions or ask for a to-go box. “Portions at restaurants are often larger than we need. Ask for a smaller portion or box half your meal to enjoy later,” she writes.

8. Don’t Drink Your Calories

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“Drink water or unsweetened tea,” she suggests. “Skip sugary drinks and cocktails. Water or herbal tea is calorie-free and keeps you feeling full.”

9. Fill Up on Salad First

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Next, start your meal by filling up on a salad first, dressing on the side. “Start your meal with a veggie-packed salad to curb your hunger and help you eat less of the heavier stuff. Just keep the dressing light,” she suggests.

10. Ask for Substitutions

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Ask for substitutions. “Most restaurants are happy to swap out sides. Choose healthier options like steamed veggies instead of fries or a baked potato instead of mashed,” she suggests

Bonus Tip: Look Out for Hidden Calories

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And finally, a bonus tip: Be mindful of hidden calories. “Sometimes the extra calories come from cooking oils, sauces, and hidden ingredients. Always ask about preparation methods when you’re unsure,” she says. 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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