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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.

12 Exercises That Torch Fat Best, According to a Certified Trainer

Torch fat, activate multiple major muscle groups and increase post-exercise oxygen consumption.

Dillan Foss, atc
By Dillan Foss, atcJun 13, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
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FACT CHECKED BY Christopher Roback
Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.
Shutterstock
Dillan Foss, atc
By Dillan Foss, atcJun 13, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

As a nationally board-certified and licensed athletic trainer with ten years of experience in the fitness industry, I have trained middle school, high school, college and professional athletes in just about every sport along with moms, dads, grandmas and grandpas up to the age of 94. I have encountered just about every demographic and scenario you can imagine. What holds true is that every client wants to feel stronger, and look more lean.

So here are my 5 favorite fat burning exercises—yes they are boring, but we have to remember that simplicity is a major key to consistency and one workout will never make or break your fat-burning goals.

Squats

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

Goblet, Back, Front, etc….

Squats are the most commonly done exercise in the world, we all squat subconsciously in day-to-day activities and squatting uses your entire lower body and hip complex, all of your abdominal muscles, erector spinae, and much more. There are tons and tons of variations and all of which have huge benefits when performed correctly and when structured properly into a workout.

RELATED: 14 Proven Ways to Get Back in Shape

Deadlifts

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Trap bar, Kettlebell, Barbell, Dumbbell, etc…

Deadlifts are often deemed a dangerous exercise and I don’t agree entirely. The bottom line is the target, your entire posterior chain of lower body muscles, your low back, erector spinae, all abdominal muscles, traps, lats, and biceps. I think these should be done for sets of 6-12 reps with 2-3 minutes of rest in between.

Sprinting

Young muscular man in gym doing exercise. Showing his muscles.Shutterstock

Repeat sprints to be exact.

Doing repeat sprints emulates HIIT training and many forms of sport. When most people get asked what they would prefer their body to look like, 100m sprinter or marathon runner, they choose sprinter every time. Get and keep your heart rate elevated with max effort full body running intervals.

Step Ups/Stairs/Hills

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

Overcoming vertical distance.

When I was playing football my senior year in high school and I was trying to get in shape for basketball season, I would run extra hills at practice with my pads on and stairs after practice with no pads. The idea of this movement group is that you are changing levels and alternating legs to generate force and this activates all of your leg muscles, and elevates your heart rate significantly.

RELATED: 13 Secrets for Building Powerful Legs

Kettlebell Swings

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Single Arm, Double, Russian, American, etc…

These can be so effective when done correctly, I was worried about adding them because they can be complex and increase risk of injury but they are fantastic for using your entire body and elevating your heart rate. Another thing that people aren’t aware of is that every time you change your body position relative to gravitational force your body regulates blood pressure. That is why a lot of the exercises mentioned below, as add-ons, incorporate the idea of moving between parallel and perpendicular to the ground.

7 More Effective Fat-Torching Exercises

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

Here are some other great exercises that I think deserve a mention, in no particular order and are great alternatives if any of the above, are not ideal for you.

  1. Man-Makers. A weighted burpee with rows, pushups and presses added in for total body torture.
  2. Thrusters or Wall Balls. If you can squat, add some weight or a medicine ball to the mix and get the additional overhead pressing involved.
  3. Push-ups. The upper body squat.
  4. Pull-ups. The upper body deadlift.
  5. VersaClimber. The versaclimber claims to have the best EPOC results of any cardio machine on the market.
  6. Rowing. Although this is the only sitting exercise, rowing uses approximately 80% of all the muscles in your body and when done for HIIT or EMOM style workouts, will torch you head to toe.
  7. Swimming. An under-talked-about but extremely safe and effective exercise, if you can swim efficiently and treat it the same as repeat sprints, stairs or the above-mentioned circuit training styles, swimming leaves no muscle group behind. Plus, it includes added resistance in all directions, breath holds, and no joint impact.

What I Mean by "Torching Fat"

Dillan_Fossdillanfoss/Instagram

The physiological recipe for that is typically the same for each person, prioritizing daily protein intake, water, sleep, and compound resistance training for exercise. Now when we talk about torching fat, certain exercises do it better than others because of their ability to activate multiple major muscle groups, stimulate growth hormone and testosterone production, elevate the heart rate and increase post-exercise oxygen consumption, otherwise known as EPOC, or the rate at which the body burns calories after exercise.

Besides the exercises themselves, the intention behind them matters—doing air squats when you are already a well-conditioned individual isn't going to stimulate your body enough to torch fat but if you’re a novice exerciser that is in your 50’s, maybe it will.

Aside from specific exercise movement patterns, how you perform and group exercises can greatly improve the fat-burning results. For example, doing HIIT interval training versus traditional 1 rep max strength training.

You should learn to use different work-to-rest ratios—TABATA is the most famous, it's a 2:1 ratio, 20 seconds of exercise, 10 seconds of rest, for 8 rounds or 4 minutes. Try others like 1:1, 30 seconds of work, 30 seconds of rest, 2:1, 40 seconds of exercise, 20 seconds of rest, etc. The other method that keeps workouts very simple and structured is EMOM—every minute on the minute you perform an exercise or group of exercises, your remaining time left is your rest time, the harder/faster you work, the more rest time you earn. I remember doing a 25-minute EMOM in college for basketball practice, we had to run a full-court ladder or suicide every minute on the minute for 25 minutes straight, I remember feeling like one word, death.

I typically recommend managing your heart rate at about 70-85% of max heart rate. You can use devices like the Apple watch, WHOOP, Oura rings, Garmin watches, myZone straps and more to see how hard you really are working, elevate to about 80-85% and then rest until your back down at 65-70% and repeat.

Lastly, we have to remember that YOU CANNOT spot reduce fat, we lose fat systemically across the body.

Related: 11 Proven Ways to Make Your Diet Stick for Good

Final Word From the Trainer

Dillan Foss, ATCDillan Foss, ATC

With over a decade in the fitness industry, catering to a diverse clientele ranging from athletes to seniors, the recipe for torching fat is the same, add lean muscle. The key ingredients for achieving that include prioritizing protein intake, hydration, adequate rest, and engaging in compound resistance training. Understanding that spot reduction is a myth, emphasis should be placed on systemic fat loss through compound exercise movements like squats, deadlifts, sprints, step-ups, and kettlebell swings. By incorporating these exercises with intention and consistency, you can torch fat and transform into a leaner and stronger version of yourself.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

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Fitness & Workouts

12 Exercises That Torch Fat Best, According to a Certified Trainer

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.
Shutterstock
Dillan Foss, atc
By Dillan Foss, atcJun 13, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

As a nationally board-certified and licensed athletic trainer with ten years of experience in the fitness industry, I have trained middle school, high school, college and professional athletes in just about every sport along with moms, dads, grandmas and grandpas up to the age of 94. I have encountered just about every demographic and scenario you can imagine. What holds true is that every client wants to feel stronger, and look more lean.

So here are my 5 favorite fat burning exercises—yes they are boring, but we have to remember that simplicity is a major key to consistency and one workout will never make or break your fat-burning goals.

Squats

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

Goblet, Back, Front, etc….

Squats are the most commonly done exercise in the world, we all squat subconsciously in day-to-day activities and squatting uses your entire lower body and hip complex, all of your abdominal muscles, erector spinae, and much more. There are tons and tons of variations and all of which have huge benefits when performed correctly and when structured properly into a workout.

RELATED: 14 Proven Ways to Get Back in Shape

Deadlifts

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Trap bar, Kettlebell, Barbell, Dumbbell, etc…

Deadlifts are often deemed a dangerous exercise and I don’t agree entirely. The bottom line is the target, your entire posterior chain of lower body muscles, your low back, erector spinae, all abdominal muscles, traps, lats, and biceps. I think these should be done for sets of 6-12 reps with 2-3 minutes of rest in between.

Sprinting

Young muscular man in gym doing exercise. Showing his muscles.Shutterstock

Repeat sprints to be exact.

Doing repeat sprints emulates HIIT training and many forms of sport. When most people get asked what they would prefer their body to look like, 100m sprinter or marathon runner, they choose sprinter every time. Get and keep your heart rate elevated with max effort full body running intervals.

Step Ups/Stairs/Hills

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

Overcoming vertical distance.

When I was playing football my senior year in high school and I was trying to get in shape for basketball season, I would run extra hills at practice with my pads on and stairs after practice with no pads. The idea of this movement group is that you are changing levels and alternating legs to generate force and this activates all of your leg muscles, and elevates your heart rate significantly.

RELATED: 13 Secrets for Building Powerful Legs

Kettlebell Swings

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Single Arm, Double, Russian, American, etc…

These can be so effective when done correctly, I was worried about adding them because they can be complex and increase risk of injury but they are fantastic for using your entire body and elevating your heart rate. Another thing that people aren’t aware of is that every time you change your body position relative to gravitational force your body regulates blood pressure. That is why a lot of the exercises mentioned below, as add-ons, incorporate the idea of moving between parallel and perpendicular to the ground.

7 More Effective Fat-Torching Exercises

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

Here are some other great exercises that I think deserve a mention, in no particular order and are great alternatives if any of the above, are not ideal for you.

  1. Man-Makers. A weighted burpee with rows, pushups and presses added in for total body torture.
  2. Thrusters or Wall Balls. If you can squat, add some weight or a medicine ball to the mix and get the additional overhead pressing involved.
  3. Push-ups. The upper body squat.
  4. Pull-ups. The upper body deadlift.
  5. VersaClimber. The versaclimber claims to have the best EPOC results of any cardio machine on the market.
  6. Rowing. Although this is the only sitting exercise, rowing uses approximately 80% of all the muscles in your body and when done for HIIT or EMOM style workouts, will torch you head to toe.
  7. Swimming. An under-talked-about but extremely safe and effective exercise, if you can swim efficiently and treat it the same as repeat sprints, stairs or the above-mentioned circuit training styles, swimming leaves no muscle group behind. Plus, it includes added resistance in all directions, breath holds, and no joint impact.

What I Mean by "Torching Fat"

Dillan_Fossdillanfoss/Instagram

The physiological recipe for that is typically the same for each person, prioritizing daily protein intake, water, sleep, and compound resistance training for exercise. Now when we talk about torching fat, certain exercises do it better than others because of their ability to activate multiple major muscle groups, stimulate growth hormone and testosterone production, elevate the heart rate and increase post-exercise oxygen consumption, otherwise known as EPOC, or the rate at which the body burns calories after exercise.

Besides the exercises themselves, the intention behind them matters—doing air squats when you are already a well-conditioned individual isn't going to stimulate your body enough to torch fat but if you’re a novice exerciser that is in your 50’s, maybe it will.

Aside from specific exercise movement patterns, how you perform and group exercises can greatly improve the fat-burning results. For example, doing HIIT interval training versus traditional 1 rep max strength training.

You should learn to use different work-to-rest ratios—TABATA is the most famous, it's a 2:1 ratio, 20 seconds of exercise, 10 seconds of rest, for 8 rounds or 4 minutes. Try others like 1:1, 30 seconds of work, 30 seconds of rest, 2:1, 40 seconds of exercise, 20 seconds of rest, etc. The other method that keeps workouts very simple and structured is EMOM—every minute on the minute you perform an exercise or group of exercises, your remaining time left is your rest time, the harder/faster you work, the more rest time you earn. I remember doing a 25-minute EMOM in college for basketball practice, we had to run a full-court ladder or suicide every minute on the minute for 25 minutes straight, I remember feeling like one word, death.

I typically recommend managing your heart rate at about 70-85% of max heart rate. You can use devices like the Apple watch, WHOOP, Oura rings, Garmin watches, myZone straps and more to see how hard you really are working, elevate to about 80-85% and then rest until your back down at 65-70% and repeat.

Lastly, we have to remember that YOU CANNOT spot reduce fat, we lose fat systemically across the body.

Related: 11 Proven Ways to Make Your Diet Stick for Good

Final Word From the Trainer

Dillan Foss, ATCDillan Foss, ATC

With over a decade in the fitness industry, catering to a diverse clientele ranging from athletes to seniors, the recipe for torching fat is the same, add lean muscle. The key ingredients for achieving that include prioritizing protein intake, hydration, adequate rest, and engaging in compound resistance training. Understanding that spot reduction is a myth, emphasis should be placed on systemic fat loss through compound exercise movements like squats, deadlifts, sprints, step-ups, and kettlebell swings. By incorporating these exercises with intention and consistency, you can torch fat and transform into a leaner and stronger version of yourself.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

Fitness & Workouts

5 Daily Habits That Melt Body Fat in 30 Days

keith ozment fit coaching
​Egg & Cheese McMuffin
Keith_Ozment_keithozment_fitcoaching
Leah Groth
By Leah GrothMar 26, 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
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Are you trying to shape up this spring? Incorporating a handful of healthy habits will help you achieve your goals. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new Instagram video, he reveals his top fat-burning and weight loss habits. “For the next 30 days focus on these 5 things and watch the body fat melt away,” he writes in the post.

Daily Walks

Daily walks are his top habit to add. “Simply walking more is like adding jet fuel to your metabolism!” he says. “Do this: Take a 20-30 min walk 6-7 days a week, or add 3,000 steps to your current daily average. (Every 10 minutes of walking = ~1,000 steps!) Set a timer while you are at work for every hour to go for a 5 min walk. I call these movement snacks! My favorite: Walk for 3 minutes then jog for 1 minute intervals.”

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

Hydrate

His next habit is hydration. “Water isn’t just for hydration—it impacts weight loss, energy, and gym performance,” he says. “Do this: I want you to purchase a 24 pack of bottled water and grab two bottles on the way out the door each morning. Drink those two bottles before noon every day.”

Track Your Food

Next, start tracking your food. “Simply eating ‘healthier’ isn’t enough. Awareness is key,” he says. “Do this: Use MyFitnessPal to track everything you eat. Most people realize they’re overeating calories and under-eating protein. Awareness = results.”

Plan and Prepare

Planning and preparation is also key. “Failing to plan is planning to fail! Meal prep saves time and keeps you consistent,” he writes. “Do this: Use the meal and recipe discovery section inside My fitness pal to create yourself a meal plan. Use Instacart for grocery delivery or pickup.”

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

Resistance Training

His final habit for fat loss is resistance training. “Building muscle = burning more calories, even at rest. Plus, it gives you the ‘toned’ look you’re after. Without it? You risk becoming ‘skinny fat,’” he writes. Do this: Train at least 3x a week. Try a simple push, pull, legs split. 3 sets of each. 8-12 reps.

  • Push: Push-ups, chest press, shoulder press, triceps
  • Pull: Deadlifts, pull-ups, bicep curls
  • Legs: Squats, leg extensions, calf raises.
Or.. to simplify it even more, do 25 push-ups and 50 body weight squats every day for 30 days.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Brittany_Werner2
Copyright Brittany Werner
Brittany Werner, ms, rdn
By Brittany Werner, ms, rdnOct 08, 2024
Brittany Werner, ms, rdn
Brittany Werner is a dedicated registered dietitian nutritionist and the driving force behind empowering ...
See Full Bio
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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.

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.

Know Your Body Fat: Essential vs. Stored

Brittany WernerCopyright Brittany Werner

Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

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

While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

Brittany WernerCopyright Brittany Werner

When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

Nutrition facts. Close-up.Shutterstock

To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

Dedicated athletic woman running in nature and dawn.Shutterstock

For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

Brittany WernerCopyright Brittany Werner

While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

A man sitting on the bench and looking at the seaShutterstock

Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 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
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✓Evidence-Based

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

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

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

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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

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“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

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“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

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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

The Simple Habit Helped Nurse Lose 140 Pounds

Jessica Olson findinmyweigh
Wake Up Earlier​
Copyright findinmyweigh/Instagram
Leah Suzanne
By Leah SuzanneMar 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight but need a little motivation? One weight loss warrior claims to have a game-changing tip. Jessica Olson is a nurse and social media influencer who dropped a whopping 140 pounds. In a recent Instagram post, she reveals one habit that was instrumental in her weight loss success. “#1 success tip helped me lose 140 pounds,” she writes in the post.

Wake Up Earlier

What is her number one tip? “It’s simple…WAKE UP EARLIER,” she writes. “I’m sure a ton of people would disagree with me but if I had to pick ONE thing that I feel like has helped ME on MY journey - this would be it.”

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

She Had Bariatric Surgery But Didn’t Gain the Weight Back

“Sure I had bariatric surgery… and some could say that was the one thing that helped. But so many people put their weight back on after having surgery because they don’t change their habits. I created the habit of waking up earlier,” she continues.

This Habit Helps Her Stick to These Other Habits

She maintains that “one simple thing” has helped her lose 140 lbs but also keep it off by:

  1. Hitting her water goals
  2. Taking her vitamins
  3. Getting in a workout.

“All before most people are getting out of bed in the morning,” she says.

There Are Other Benefits

There are other benefits to being an early riser, per Jessica. “But it’s also helped me in other areas. I’m spending more time with God, my house is cleaner, I feel more organized, so I’m in a much better mood,” she says. “All because…I WAKE UP EARLIER.”

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

She Also Has a Tip for Those Who Struggle to Sleep

In another post, she offers suggestions to anyone who struggles with falling asleep and shutting their brains off. “After many years of nightshift nursing I have royally messed up my sleep schedule. Some nights I'll lay in bed (mind you I've crawled into bed around 8) and can't fall asleep until after 1-2a,” she says.

She Drinks Mushroom Hot Cocoa at Night

“I have prescribed medication to help with times like that but I really don't like taking it. I decided to try out @ryzesuperfoods mushroom hot cocoa to see if I could tell a difference - and it's been a huge game changer!! For one you can't taste the mushroom part at all, y'all know I have a sweet tooth and this taste just like straight up hot cocoa but the best part is I feel super sleepy within 10-15 minutes of drinking it!” she continued.

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

Find What Works for You

“All this to say - find what works for you. Maybe it's changing up your nightly routine. Trying some meditation, stretching, a hot bath, bible reading, journaling -or- incorporating some hot cocoa into your nightly routine... Figure out what helps and stick to it,” she concludes. “Transitioning from a night owl to a morning bird has been a huge part of my journey to better health.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods That Can "Wreck" Your Cortisol Levels

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​When Other Hormonal Imbalances Are In Check
Copyright mvmntbydrsteph/Instagram
Leah Suzanne
By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

You probably know that hormonal disruptions can lead to weight gain and lower energy. But you might not realize that some of your favorite foods are causing this. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals the foods that will mess up your hormones. “As a medical doctor, here are 5 foods I avoid daily that will wreck your cortisol,” she writes.

“We all know cortisol is our primary stress hormone, but did you know your diet could be making things worse by messing with other hormones too?” she asks, adding that cortisol is intimately connected with insulin and thyroid hormones. “So, some foods that disrupt one can impact them all—and the consequences on your body and metabolism can be significant. Here are 5 foods I avoid because they wreak havoc on cortisol (and other hormones!)”

Refined Sugars

First, avoid refined sugars. “These spike blood sugar, trigger insulin resistance, and raise cortisol. It’s a triple whammy for your metabolism,” she says.

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

Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

Processed foods are next on her list. “High in sodium, sugar, and unhealthy fats, these can throw off your insulin levels, contributing to hormonal imbalances that elevate cortisol levels,” she says.

Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shop​Protein Before CaffeineShutterstock

You might want to think twice before having that second cup of coffee or energy drink. “While it gives you a temporary boost, excessive caffeine consumption can increase cortisol, leaving you more stressed and less likely to burn fat,” says Dr. Dunlop.

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 concept​4. Excess AlcoholShutterstock

Alcohol is another no-no. “Alcohol disrupts liver function, impacting your body’s ability to detoxify, leading to an increase in cortisol and other hormone imbalances,” she writes.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Artificial Sweeteners

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Artificial sweeteners may seem like a better idea than sugar, but according to Dr. Dunlop they can also do a lot of damage. “These can mess with your gut microbiome, which has a profound effect on your stress response and cortisol levels,” she writes.

Take a Deeper Look at Your Hormonal Imbalance

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

“If you’re struggling with weight loss, fatigue, or emotional burnout, it might be time to look deeper at the root causes of your hormonal imbalance. These are the things that MUST be addressed in any successful weight loss plan, or you risk spinning your wheels and not seeing lasting results,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Jenny McCarthy Ditches Vegan for Meat

Jenny McCarthy at the 2013 Billboard Music Awards Arrivals, MGM Grand, Las Vegas, NV 05-19-13
Shutterstock
Leah Suzanne
By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Veganism is a popular style of eating. According to The Vegan Society, it’s more than just a diet. “Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals,” they say on their website. Many stars have identified as vegans, including Jenny McCarthy. However, on a recent episode of the Heal Squad podcast hosted by Maria Menounos, the Masked Singer beauty made a confession: The diet almost killed her.

Jenny First Identified as Vegan in 2009

Jenny McCarthy arriving at the Women in Film Annual Crystal & Lucy Awards at the Century Plaza Hotel in Century City , CA on June 12, 2009.

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McCarthy, 52, first discussed being on a vegan diet in 2009, and has her own vegan skincare line, maintains that plant-based eating was hazardous to her health. "I tried vegan and I almost died," McCarthy told Menounos. "I literally almost died."

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

She Got So Ill She Was “Literally Dying”

Jenny McCarthy at the 2012 American Music Awards held at the Nokia Theatre L.A. Live in Los Angeles, USA on November 18, 2012.

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"I became so ill, like I was literally dying," she continued. "I was exhausted, fatigued, I was a mess. So, I went on a low histamine diet; I went on every one of 'em. Finally, my functional medicine doctor said to me last year, 'It's time for you to go full carnivore.'”

She Went “Full Carnivore” and It Was “Incredible”

LOS ANGELES - SEP 22: Jenny McCarthy at the Primetime Emmy Awards - Arrivals at the Microsoft Theater on September 22, 2019 in Los Angeles, CA

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She was hesitant at first. "And I'm like, ugh, OK. I'm from Chicago so I can handle it, but it just felt very low vibrational heavy for me. I was kind of a more eating salmon [type of person] and doing light things like this. But [I felt] I might as well give it a try; it was like my last resort diet. It has been incredible for me, and I stress for me."

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

She Works Out Two Hours a Day

LOS ANGELES - FEB 06: Actress Jenny McCarthy arrives for the FOX Winter TCA 2019 on February 6, 2019 in Los Angeles, CA

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In a recent interview with Us, Jenny revealed some more of her hot body secrets. According to the former Playboy pinup, she spends a lot of time exercising. “I literally work out two hours a day,” she said.

She Walks on an Incline

LOS ANGELES - NOV 23: Jenny McCarthy at the 2014 American Music Awards - Arrivals at the Nokia Theater on November 23, 2014 in Los Angeles, CA

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As for the type of cardio she does? “I can’t run anymore, my bones hurt,” she told Fox News. “So all I do is an incline of 15 on a treadmill, and then I hold my hand weights, and I watch ‘Game of Thrones’ or ‘Housewives,’ and I literally box while I walk uphill, and that's all I can do for 45 minutes a day. That’s all I have left in me.”

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

She Also Enjoys Hot Yoga

Jenny McCarthy at the Los Angeles Premiere of 'Yes Man'. Mann VIllage Theater, Westwood, CA. 12-17-08

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In 2016, Jenny “added something to our home gym that has already made a huge impact on our health, energy level and happiness” – an exercise sauna. “The HOTWORX infrared sauna that doubles as a hot exercise studio!” she wrote. “HOTWORX is a fusion of infrared sauna therapy and isometrics for the perfect 30-minute workout! I have been wanting a room in my home to not only practice my yoga, but to incorporate the benefits of an infrared sauna at the same time.” 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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