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Andrea Simulus Flaunts 6-Pack and Reveals 5 Reasons Why You Don’t Have One Yet

You might be making a few common mistakes.

Leah Groth
By Leah GrothMay 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Andrea_Simulus_andreafit4_10
andreafit4/Instagram
Leah Groth
By Leah GrothMay 01, 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
Fitness & Workouts

Have you been doing a lot of ab work and still don’t have a coveted 6-pack? If the answer is yes, there are a handful of explanations as to why you aren’t achieving a chiseled midsection. Andrea Simulus is a 42-year-old Body Composition Coach and social media influencer who is “building” her “goal body” with low-impact strength. In a recent Instagram post, she revealed five mistakes you might be making that are getting in the way of your goals.

You Aren’t Adding Angles or Weights

Andrea_Simulus_andreafit4_13andreafit4/Instagram

Reason number one: “You aren’t adding angles or weights to build more size,” says Simulus. “Abs grow like any other muscle.”

Your Loose Skin Discourages You From Doing Ab Work

Andrea_Simulus_andreafit4_8andreafit4/Instagram

The second reason is that “you’re discouraged by loose skin after babies and don’t work abs,” she maintains. “Any amount of strength will make your stomach look better regardless. I’ve had 4 babies.. I have stretchy skin and it’s ok!”

RELATED: 7 Cardio Workouts That Burn Fat Faster Than Running

You Are Waiting to Lose More Baby Fat

Andrea_Simulus_andreafit4_11andreafit4/Instagram

Number three is, “You keep waiting to lose more body fat,” she says. “It takes time to grow abs - do them now.”

You Aren’t Doing the Right Ab Work

Andrea_Simulus_andreafit4_1andreafit4/Instagram

You might be doing the wrong exercises, according to Andrea. “You think static planks and core stability moves build a six pack. Motions that draw your lower abs to your chest or your upper abs to your knees in a folding motion builds abs - look for those motions,” she says.

You Aren’t Consistent

Andrea_Simulus_andreafit4_12andreafit4/Instagram

The final reason? “You don’t stay consistent,” she maintains. “For most of you it takes much longer than 7 weeks… It took me 2 years to build a six pack large enough to see without calorie restriction. 2 YEARS of 3-4x per week working abs.I wanted them and I hung in there till I got them.”

Try Using a Bosu Ball

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another post, she recommends using a Bosu ball when doing ab work. “Bosu not only makes them spine friendly, but perfect for building strength and improving core stability,” she writes. “Notice how my hips are angled inward and my core ‘tucked’ or held tight. This is the key to more strength because you are keeping your core under constant tension the entire rep range!”

RELATED: 7 Quick Tips for Burning Fat Faster and More Efficiently

And, Ditch Processed Foods

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another video, she explains that ditching processed food is also key to building lean muscle, like abs. “Burning fat is essentially eating fewer calories than you burn. However, if you start skipping meals, start eating processed carbohydrates that spike your blood sugar, what's going to happen is you're going to get those intense cravings, you're going to have dips in your energy levels,” she says. “It'll be much harder to reach your weight goals. So instead, you need to eat more frequent meals, skip the white rice, processed bread, processed products, and add more high fiber nutrients.”

💪🔥Body Booster: If you want a six-pack, you need to do more ab work than just crunches and planks. Try exercises that also work your obliques and lower abs.

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Fitness & Workouts

Andrea Simulus Flaunts 6-Pack and Reveals 5 Reasons Why You Don’t Have One Yet

Andrea_Simulus_andreafit4_10
andreafit4/Instagram
Leah Groth
By Leah GrothMay 01, 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
✓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.

Have you been doing a lot of ab work and still don’t have a coveted 6-pack? If the answer is yes, there are a handful of explanations as to why you aren’t achieving a chiseled midsection. Andrea Simulus is a 42-year-old Body Composition Coach and social media influencer who is “building” her “goal body” with low-impact strength. In a recent Instagram post, she revealed five mistakes you might be making that are getting in the way of your goals.

You Aren’t Adding Angles or Weights

Andrea_Simulus_andreafit4_13andreafit4/Instagram

Reason number one: “You aren’t adding angles or weights to build more size,” says Simulus. “Abs grow like any other muscle.”

Your Loose Skin Discourages You From Doing Ab Work

Andrea_Simulus_andreafit4_8andreafit4/Instagram

The second reason is that “you’re discouraged by loose skin after babies and don’t work abs,” she maintains. “Any amount of strength will make your stomach look better regardless. I’ve had 4 babies.. I have stretchy skin and it’s ok!”

RELATED: 7 Cardio Workouts That Burn Fat Faster Than Running

You Are Waiting to Lose More Baby Fat

Andrea_Simulus_andreafit4_11andreafit4/Instagram

Number three is, “You keep waiting to lose more body fat,” she says. “It takes time to grow abs - do them now.”

You Aren’t Doing the Right Ab Work

Andrea_Simulus_andreafit4_1andreafit4/Instagram

You might be doing the wrong exercises, according to Andrea. “You think static planks and core stability moves build a six pack. Motions that draw your lower abs to your chest or your upper abs to your knees in a folding motion builds abs - look for those motions,” she says.

You Aren’t Consistent

Andrea_Simulus_andreafit4_12andreafit4/Instagram

The final reason? “You don’t stay consistent,” she maintains. “For most of you it takes much longer than 7 weeks… It took me 2 years to build a six pack large enough to see without calorie restriction. 2 YEARS of 3-4x per week working abs.I wanted them and I hung in there till I got them.”

Try Using a Bosu Ball

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another post, she recommends using a Bosu ball when doing ab work. “Bosu not only makes them spine friendly, but perfect for building strength and improving core stability,” she writes. “Notice how my hips are angled inward and my core ‘tucked’ or held tight. This is the key to more strength because you are keeping your core under constant tension the entire rep range!”

RELATED: 7 Quick Tips for Burning Fat Faster and More Efficiently

And, Ditch Processed Foods

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another video, she explains that ditching processed food is also key to building lean muscle, like abs. “Burning fat is essentially eating fewer calories than you burn. However, if you start skipping meals, start eating processed carbohydrates that spike your blood sugar, what's going to happen is you're going to get those intense cravings, you're going to have dips in your energy levels,” she says. “It'll be much harder to reach your weight goals. So instead, you need to eat more frequent meals, skip the white rice, processed bread, processed products, and add more high fiber nutrients.”

💪🔥Body Booster: If you want a six-pack, you need to do more ab work than just crunches and planks. Try exercises that also work your obliques and lower abs.

Fitness & Workouts

Andrea Simulus Reveals “Best Program for a Lean and Sculpted Body”

Andrea_Simulus_andreafit4_1
andreafit4/Instagram
Leah Groth
By Leah GrothApr 26, 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
✓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.

Are you looking to lean out and sculpt your body for summer? You might be doing it all wrong. Andrea Simulus, a 42-year-old Body Composition Coach and social media influencer who is “building” her “goal body” with low-impact strength, is getting real about what it takes to get in shape. In a new Instagram post, she discusses the “best workout program for a lean & sculpted body” – and what she says might surprise you.

4 Things That Make a Program Effective

Andrea_Simulus_andreafit4_4andreafit4/Instagram

According to Andrea, the best program for a lean and sculpted body has to meet four criteria.

🩷One that you ENJOY.

❤️One you will actually consistently DO.

🧡One that makes you FEEL amazing.

💛One that gives you RESULTS so you stay motivated.

She Is Doing 4 Strength Training Blocks Weekly

Andrea_Simulus_andreafit4_7andreafit4/Instagram

“I LOVE both cardio + resistance training!!!” she writes. However, she notes that she also knows that “random workouts = random results.” Since she is trying to increase her muscle size, she added “4 strictly strength training blocks every week,” she continued. “Everything else is a sweet endurance and movement bonus for heart health and to stay lean.”

RELATED: 7 Surprising Causes of Overnight Weight Gain

Here Is Her Plan

Andrea_Simulus_andreafit4_6andreafit4/Instagram

“Here’s how I planned this week,” she continued, sharing her weekly workout schedule.

𝐒𝐔𝐍𝐃𝐀𝐘

  • 15 min Cycle
  • 💪🏼 75 min Leg Strength

𝐌𝐎𝐍𝐃𝐀𝐘

  • 🏃‍♀️4 mile Trail Walk

𝐓𝐔𝐄𝐒𝐃𝐀𝐘

  • 30 min TRX Dance
  • 10 min Six Pack Workout
  • 💪🏼 1 hr Arm Strength

𝐖𝐄𝐃𝐍𝐄𝐒𝐃𝐀𝐘

  • 😴 Rest Day

𝐓𝐇𝐔𝐑𝐒𝐃𝐀𝐘 - Today!!

  • 💪🏼1 hr Leg Strength
  • 🏊🏼‍♀️ 30 min Swimming

𝐅𝐑𝐈𝐃𝐀𝐘

  • 40 min TRX Sweat
  • 10 min Six Pack Workout
  • 💪🏼30 min Push Pull Strength

𝐒𝐀𝐓𝐔𝐑𝐃𝐀𝐘

  • 😴 Rest Day

She Also Consumes 2,200 to 2,600 Calories

Andrea_Simulus_andreafit4_2andreafit4/Instagram

“To GROW I’m currently eating 2,200-2,600 calories with this training load. I am not afraid of the scale and use it to track my muscle to body fat ratios to ensure I’m not eating too little for results,” she continued.

She Says She Needs a Calorie Surplus for Strengthening and Regrowth

Andrea_Simulus_andreafit4_5andreafit4/Instagram

“My single priority is to regrow and strengthen my injured leg and I can’t do that in a calorie deficit. I’ve actually been out of a calorie cut phase for over a year now,” she added.

You Should Plan Out Your Week

Andrea_Simulus_andreafit4_9andreafit4/Instagram

Andrea recommends planning in some capacity. “If you aren’t following a strict program, at least plan out your week so you’re seeing results + eventually reach your goal‼️” she says.

Hitting Goal Marker Is Motivating

Andrea_Simulus_andreafit4_3andreafit4/Instagram

“Fitness is a lifetime journey, but hitting goal markers is what keeps me pushing this hard and loving the process,” she continued.

RELATED: I Lost 30 Pounds With This Simple Change

Also, Avoid Processed Food

Andrea_Simulus_andreafit4_8andreafit4/Instagram

In another post, she explains why ditching processed food is key to building muscle. “Burning fat is essentially eating less calories than you burn. However, if you start skipping meals, start eating processed carbohydrates that spike your blood sugar, what's going to happen is you're going to get those intense cravings, you're going to have dips in your energy levels,” she says. “It'll be much harder to reach your goals. So instead, you need to eat more frequent meals and skip the white rice, processed breads, processed products, and add more high fiber nutrient dense foods to your diet.”

💪🔥Body Booster: If you have been struggling with your diet or exercise routine, try sitting down and planning your week ahead of time.

Fitness & Workouts

Becky Greenan Shows Off Six-Pack and Reveals Her 10-Minute At-Home “Abs and Core” Workout

Becky_Greenan_built_by_becky7
built.by.becky/Instagram
Leah Groth
By Leah GrothApr 16, 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
✓Fact-Checked

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

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

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

Do you want to get your abs toned in time for summer? All you need is a pair of free weights and about ten minutes, according to Becky Greenan. The 37-year-old mother-of-two flashes her impressive six-pack during one of her latest at-home workouts, demonstrating a few key moves that help her maintain her flat abs. “Abs & Core 🤘 Grab some light dumbbells and try this out,” she captioned the Instagram post, sharing it with her nearly one million followers on the social media network. Here are the exercises she recommends – and some of her other diet and fitness tips.

Here Is Her “Abs and Core” Workout

Becky_Greenan_built_by_becky9built.by.becky/Instagram

“I’m holding 5lbs each hand. Holding the dumbbells will help with counterbalance during the V sit. Let’s gooo!” she writes in the caption, recommending doing each exercise for 30 seconds and completing the circuit for three sets.

  1. Modified v sit Russian twist
  2. V sit leg crunch
  3. Glute bridge knee drives
  4. Lying knee crunch
  5. Lying flutter kicks

Be Patient

Becky, who has two children, has transformed her body dramatically over 10 years. However, she explains to her followers that it takes patience, a lot of work, and time to do so. “27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies,” she writes.

Be Consistent

Becky_Greenan_built_by_becky4built.by.becky/Instagram

Aside from hard work, consistency is key, says Becky. “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she writes in the same post.

RELATED: Stacey Roberts Flashes Abs And Shares Her “Lazy Day” Upper Body Workout

Strength Train

Becky_Greenan_built_by_becky3built.by.becky/Instagram

Becky is a big advocate of strength training over cardio. “If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out. What are some other reasons to lift weights? The Mayo Clinic adds that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills.

Invest in Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

According to Becky, all you really need to do an effective workout is resistance bands and dumbbells. Better yet, you don’t have to leave your house. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

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

Eat a Protein Packed Diet

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Becky emphasizes the importance of eating protein. She herself consumes “2000ish calories and 120ish protein,” per day. She designs her meals with a balance of carbs, protein and fats. “I usually eat more on lifting days because I’m hungrier,” she explains.

  1. 2 eggs, 2 egg whites and feta toast with butter: 400 calories/25 protein
  2. Apple with peanut butter, protein shake: 450 calories/35 protein
  3. Chicken thigh and leg, sweet potato and broccoli:450 calories/45 protein
  4. Bun with turkey, and orange: 350 calories/15 grams protein
  5. Cucumber salad and cookies: 400 calories

💪🔥Body Booster: Stay consistent with your fitness routine. Never give up on yourself, and keep pushing forward

Fitness & Workouts

I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Gina_CowboyLeisure1
Copyright cowboyleisure/Instagram
Leah Groth
By Leah GrothDec 07, 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.

Are you desperate to blast your belly fat? It may not be as hard as you think. Gina is a weight loss warrior who lost 50 pounds and got in the best shape of her life in the healthiest way possible. In a new social media post, she reveals one standing ab move that helped her achieve her enviable abs and lose belly fat after having seven kids. “You could run for 10 minutes on a treadmill and not even burn off a stick of string cheese, or you could do these instead to build muscle and burn fat,” she writes across the video, going on to reveal the one exercise that helped her lose 50 pounds and flatten her pooch.

Gina Knows the Belly “Hang” Well After 7 Kids

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

“As a c-section mother and mother of 7- I know the hang. After losing 50 pounds, I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “Fatty Upper Pubic Area”

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

She goes on to reveal an acronym, FUPA. “FUPA stands for ‘fatty upper pubic area’ and refers to the accumulation of fat around the mons pubis, or pubic bone,” she says. And it’s not just women who experience it — so do men!

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

She Tightened Hers with This Move

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says.

It Works for Men Too

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

And “for the men,” she maintains that the same exercise works. “My husband started doing these with me to strengthen his core with higher weight and reps! Let me know if you try it!”

FUPA Pooch Exercise for Women

,Working,Out,Gym,Weights,dumbbellsShutterstock

In the video, she demonstrates the pooch-busting move. “Try to do this for 60 seconds with 10-15 pounds. Rest for 60 seconds and do it again until you hit three reps.”

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Men Lower Ab Strengthening

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

She also offers a version for men. Try to do this for 60 seconds with 20-25 pounds. Rest for 30 seconds and continue until you do 5 reps.

She Also Walks with a Weighted Vest

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

Another hack that helped her lose weight fast? Wearing a weighted vest and walking. Her routine? She wrote in another post that “daily/nightly walks” and a “minimum” of 3 miles a day “with it on at least 5 times a week” is what she did. “You can achieve this with sidewalk walking, road walking, or walking on a treadmill/walking pad. I have since tapered back on my weighted vest walking- and walk weighted only once a week because the goal isn’t weight loss but now muscle definition. Weighted walks are super beneficial. I bought the 40-pound with shoulder pads, removed all but ten pounds, and worked my way up. The one I walk with now is a 60 lbs vest,”

And Makes Sure to Eat Enough Food

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

She also explains that many people believe that undereating will help them lose weight. But that’s not true. “You are (probably) not eating enough, and it has your metabolism way out of wack and your body holding onto fat way more than you’d like,” she writes. “I was at my absolute heaviest when I was eating the absolutely least amount of food after giving birth for the 7th time in 12 years,” she says. Now, she fuels her body with healthy foods so that she can exercise more.

RELATED: 8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Her Approach Works

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“The skinny twig supermodel body that most girls wanted as young children has turned into an entire era of women becoming stronger, leaner, healthier and living a more fit and achievable lifestyle by filling their bodies with nutritious foods because they are not afraid to fuel their tank. Women who know that they will not get bulky by lifting weights,” she continues. “Last summer, I weighed almost 180 pounds until I got up and did something about it, and now I am empowering others to get up and do the same. I got you! You won’t find BS or kale here.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Kelsey Wells Shows Off in Sports Bra and Reveals Secret to Getting in Shape

Kelsey_Wells1
kelseywells/Instagram
Leah Groth
By Leah GrothMay 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:
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.

Are you trying to lean out and add some muscle to your physique? One of the biggest fitness misconceptions is that lifting weights will make you get “big” instead of lean – and fitness trainer and influencer Kelsey Wells is here to bust the myths surrounding “lean muscle” and weightlifting. In a new social media post the expert discusses the muscle growing concept with her over-3 million followers and reveals the secret to getting in shape.

There Is “No Such Thing” As Lean Muscle

Kelsey_Wells3kelseywells/Instagram

According to Wells, there is a major misconception about muscles. “First of all— There is no such thing as “lean muscle.” All muscle is lean,” she writes in the post.

People Use to the Term to Describe Having Visible Muscle with a Lower Body Fat Percentage

Kelsey_Wells2kelseywells/Instagram

“Usually when ‘growing lean muscle’ is marketed to you, it’s to sell you the aesthetic of not being ‘too bulky or manly’ (🙄🙄🙄 I’ve been called this or heard this more than I can count) and/or having visible muscle, with a lower body fat percentage,” she continues.

Getting “Big” Takes A LOT of Work

Kelsey_Wells4kelseywells/Instagram

“Listen. Growing A LOT of muscle mass takes A LOT of INTENTIONAL work-focused training and nutrition and eating in a caloric surplus— for an extended period of time! YEARS if doing so naturally and healthily,” she says.

RELATED: 7 Spices That Boost Metabolism and Cut Fat

You Won’t “Accidentally” Grow “Crazy Big Muscles”

Brutal fitness blond with a muscular, straining biceps and abdominal muscles in the gym, part of the fitness body. Sports and fitness - concept of healthy lifestyle. Fitness woman in the gym.Shutterstock

“And to all those who have that goal and focus and achieve it!? 😍💪⚡️ beautiful feminine superwomen. If that’s not the vibe for you personally? You don’t need to stress aka you will not ‘accidentally’ grow crazy big muscles,” she continues.

The More Muscle You Build, the More Calories You Will Burn

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

“My main point?? LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that ‘lean muscle’ people talk about,” Wells says.

Whatever You Do, Make Sure It Is “Healthy and Sustainable”

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

“I am ALL about helping women understand that fitness is SO MUCH MORE than aesthetic goals— and that changing something about your physique should only be a goal if it is gone about in HEALTHY and SUSTAINABLE ways, and with a HEALTHY MINDSET! Never from a place of lack or not-enough-ness,” she says.

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Don’t Believe Everything You Hear

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“But I am ALSO all about helping LIFT STIGMAS surrounding women and weight training! And empowering them to GET IN THE GYM! And pick up some weights. There are SOOO many benefits, inside and out,” she concludes.

💪🔥Body Booster: Don’t be afraid of lifting heavy weights. You aren’t going to “accidentally” bulk up.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 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.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she 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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