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Fitness Expert Bryony Deery Shares Her Secrets For Chiseled Abs

Here are her lifestyle habits.

FACT CHECKED BY Christopher Roback
bryony_deery2
FACT CHECKED BY Christopher Roback

Pilates influencer Bryony Deery is flaunting her chiseled abs – in a swimsuit. In a new post, the Pilates By Bryony founder and social media influencer shows off her famously toned midsection in a two-piece bathing suit as she poses in front of the mirror, pontificating on the importance of restarting your commitment to fitness daily. “Even though I’m the first to encourage movement and a fresh start I also think it’s really important and helpful to know that you can start again everyday and you don’t have to wait till a Monday to start again,” she says, emphasizing the importance of “accountability partners because it’s just so helpful to have someone else that’s spurring you on and checking in on you,” she writes. “It’s not about creating a new you, it's about building in sustainable daily practices that just make you feel your best and not self sabotaging.” Her followers went wild. “You’re a dream,” commented one. “Hot stuff 🔥” added another. How does the fitness pro approach health and wellness? The Body Network has the lowdown on all of her health habits.


Warm Water with Lemon

“Before a morning session, I’ll have a glass of warm water with lemon, which aids digestion and an oat milk collagen matcha using Enso’s matcha powder and Dose & Co’s dairy-free collagen,” Bryony tells Sheerluxe.

Related: I Lost Over 129 Pounds Eating These Delicious Foods

Fasted Workouts

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

Some people fuel up with food pre-workout, but not Bryony. “I prefer to work out on an empty stomach as it better supports my energy and concentration. I always stress to my clients the importance of listening to your body and seeing food as fuel to enjoy, satisfy and energize,” she tells the publication.

Smoothie and Buddha Bowls

Banana and chocolate smoothie in the glass jarShutterstock

“Post-workout, I love a smoothie bowl – it’s a great way to pack in the nutrition. My go-to blend is chocolate pea protein powder mixed with frozen banana, half an avocado, a large scoop of nut butter and plant-based milk. If I’m at home for lunch, I love a warm Buddha bowl, homemade miso soup with lots of vegetables and ginger, or avocado on sourdough toast,” she dishes about her favorite mid-afternoon meals.

Pilates

bryony_deery5bryonydeery/Instagram

Bryony “was introduced to the idea of Pilates by my doctor as a type of rehab,” she tells Harper’s Bazaar. “I completely healed all my injuries through Pilates, which was something I thought would never happen.” After experiencing “physical and mental benefits” of Pilates, she made the decision to start teaching.

Hot and Cold Therapy

Close up of female legs getting into ice cold waterShutterstock

“Daily Pilates and hot and cold therapy have completely changed my life. Now I do infrared saunas and ice baths most mornings. That's obviously a big investment in a gym membership that gives me access to that every day, but it has taken my symptoms away. I now don't notice the arthritis at all,” Bryony adds to Harper’s.

Walking

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Bryony also loves walking. “I think it's so meditative. I try to do 10,000 steps a day, but sometimes life gets in the way. The easiest way I find to manage it is to bookend your working day with walks. Splitting them up doesn't seem so overwhelming – because 10,000 steps means walking for about an hour and 40 minutes, which seems a lot to do in one go,” she says.

Padel Tennis

Paddle tennis objects on turf ready for tournament and women in backgroundShutterstock

Her “other real passion” is padel [tennis]. “It’s the fastest growing sport and I'm completely hooked. For me it goes hand-in-hand with Pilates, because it requires so much balance and core strength, and it really works your obliques. I would say that Pilates is a really complimentary practice for everything, though,” she says to Bazaar.

Accountability Groups

bryony_deery3bryonydeery/Instagram

Bryony doesn’t just have workout buddies she has an “accountability group” with her friends that meet on WhatsApp, “posting our workouts and walks, which really helps me stay on track. I also find ways of being sociable that that feel a little more active and more conducive to wellness rather than always thinking ‘let's go for a drink’,” she says.

Habit Stacking

bryony_deery4bryonydeery/Instagram

She also swears by “habit stacking,” a method where you keep adding healthy habits. “For example, I'll call my assistant and have a brainstorm while I'm walking. Or, when I'm in the sauna, I have my legs up the wall which really drains the fluid from them. I'm trying to always make my time as efficient as possible,” she says.

Related: I Am a Celebrity Pilates Instructor, and Here Is Everything I Eat in a Day

Intermittent Fasting

bryony_deery2bryonydeery/Instagram

“I don't purposefully intermittent fast, but I generally don't get hungry until about 10:30am when I will make either a smoothie bowl with spirulina or a protein shake using Form Nutrition protein powder. It’s delicious!” she says. For lunch she has a salad with tofu, lettuce, broccoli, cucumber, edamame beans and a miso dressing. “A focus of mine is upping my protein and fiber,” she says. “For dinner, I have something like fish with vegetables and rice, sweet potato, quinoa or pasta. I love pasta – it would definitely feature in my last meal!” She also enjoys dark chocolate, red wine, and Margaritas, “­which I order without salt and sugar. I don't crave refined sugar; but I might make some sweet potato brownies or some protein balls for snacks. I noticed that my cravings really went down when increasing my protein intake – it definitely has a direct effect,” she adds. “Essentially, I just want foods that nourish and fuel my body. I see it almost like a mechanical system; you have to put in good to get out good.”

💪🔥Body Booster: If you are having trouble achieving your goals, consider starting an accountability group with friends, where you can share updates on your progress.

More For You

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.

Pilates influencer Bryony Deery is flaunting her chiseled abs – in a swimsuit. In a new post, the Pilates By Bryony founder and social media influencer shows off her famously toned midsection in a two-piece bathing suit as she poses in front of the mirror, pontificating on the importance of restarting your commitment to fitness daily. “Even though I’m the first to encourage movement and a fresh start I also think it’s really important and helpful to know that you can start again everyday and you don’t have to wait till a Monday to start again,” she says, emphasizing the importance of “accountability partners because it’s just so helpful to have someone else that’s spurring you on and checking in on you,” she writes. “It’s not about creating a new you, it's about building in sustainable daily practices that just make you feel your best and not self sabotaging.” Her followers went wild. “You’re a dream,” commented one. “Hot stuff 🔥” added another. How does the fitness pro approach health and wellness? The Body Network has the lowdown on all of her health habits.


Warm Water with Lemon

“Before a morning session, I’ll have a glass of warm water with lemon, which aids digestion and an oat milk collagen matcha using Enso’s matcha powder and Dose & Co’s dairy-free collagen,” Bryony tells Sheerluxe.

Related: I Lost Over 129 Pounds Eating These Delicious Foods

Fasted Workouts

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

Some people fuel up with food pre-workout, but not Bryony. “I prefer to work out on an empty stomach as it better supports my energy and concentration. I always stress to my clients the importance of listening to your body and seeing food as fuel to enjoy, satisfy and energize,” she tells the publication.

Smoothie and Buddha Bowls

Banana and chocolate smoothie in the glass jarShutterstock

“Post-workout, I love a smoothie bowl – it’s a great way to pack in the nutrition. My go-to blend is chocolate pea protein powder mixed with frozen banana, half an avocado, a large scoop of nut butter and plant-based milk. If I’m at home for lunch, I love a warm Buddha bowl, homemade miso soup with lots of vegetables and ginger, or avocado on sourdough toast,” she dishes about her favorite mid-afternoon meals.

Pilates

bryony_deery5bryonydeery/Instagram

Bryony “was introduced to the idea of Pilates by my doctor as a type of rehab,” she tells Harper’s Bazaar. “I completely healed all my injuries through Pilates, which was something I thought would never happen.” After experiencing “physical and mental benefits” of Pilates, she made the decision to start teaching.

Hot and Cold Therapy

Close up of female legs getting into ice cold waterShutterstock

“Daily Pilates and hot and cold therapy have completely changed my life. Now I do infrared saunas and ice baths most mornings. That's obviously a big investment in a gym membership that gives me access to that every day, but it has taken my symptoms away. I now don't notice the arthritis at all,” Bryony adds to Harper’s.

Walking

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Bryony also loves walking. “I think it's so meditative. I try to do 10,000 steps a day, but sometimes life gets in the way. The easiest way I find to manage it is to bookend your working day with walks. Splitting them up doesn't seem so overwhelming – because 10,000 steps means walking for about an hour and 40 minutes, which seems a lot to do in one go,” she says.

Padel Tennis

Paddle tennis objects on turf ready for tournament and women in backgroundShutterstock

Her “other real passion” is padel [tennis]. “It’s the fastest growing sport and I'm completely hooked. For me it goes hand-in-hand with Pilates, because it requires so much balance and core strength, and it really works your obliques. I would say that Pilates is a really complimentary practice for everything, though,” she says to Bazaar.

Accountability Groups

bryony_deery3bryonydeery/Instagram

Bryony doesn’t just have workout buddies she has an “accountability group” with her friends that meet on WhatsApp, “posting our workouts and walks, which really helps me stay on track. I also find ways of being sociable that that feel a little more active and more conducive to wellness rather than always thinking ‘let's go for a drink’,” she says.

Habit Stacking

bryony_deery4bryonydeery/Instagram

She also swears by “habit stacking,” a method where you keep adding healthy habits. “For example, I'll call my assistant and have a brainstorm while I'm walking. Or, when I'm in the sauna, I have my legs up the wall which really drains the fluid from them. I'm trying to always make my time as efficient as possible,” she says.

Related: I Am a Celebrity Pilates Instructor, and Here Is Everything I Eat in a Day

Intermittent Fasting

bryony_deery2bryonydeery/Instagram

“I don't purposefully intermittent fast, but I generally don't get hungry until about 10:30am when I will make either a smoothie bowl with spirulina or a protein shake using Form Nutrition protein powder. It’s delicious!” she says. For lunch she has a salad with tofu, lettuce, broccoli, cucumber, edamame beans and a miso dressing. “A focus of mine is upping my protein and fiber,” she says. “For dinner, I have something like fish with vegetables and rice, sweet potato, quinoa or pasta. I love pasta – it would definitely feature in my last meal!” She also enjoys dark chocolate, red wine, and Margaritas, “­which I order without salt and sugar. I don't crave refined sugar; but I might make some sweet potato brownies or some protein balls for snacks. I noticed that my cravings really went down when increasing my protein intake – it definitely has a direct effect,” she adds. “Essentially, I just want foods that nourish and fuel my body. I see it almost like a mechanical system; you have to put in good to get out good.”

💪🔥Body Booster: If you are having trouble achieving your goals, consider starting an accountability group with friends, where you can share updates on your progress.

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.

Beca Michie (@becamichie) is a model and fitness influencer who shares about everything from makeup tutorials to diet and fitness tips. In one of their many viral videos they showed off their tiny waistline and flat abs in their workout clothes, revealing the ab workout that keeps their midsection small. “Hi beautiful human beings. It's snowing outside today, so I'm going to show you guys my at-home routine,” the influencer says. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to weigh in the workout.


Planks

@becamichie

Replying to @essencewanderingspirit 🧜‍♀️🧜‍♀️my updated quick home ab workout routine!🧜‍♀️🧜‍♀️🧜‍♀️ #abworkouts #abroutine #modelworkout #workoutroutine

Their routine starts with a 60-second plank. “Make sure your butt is down, your back is straight, and your core is tight,” she says. She follows that up with side planks, doing 60 seconds on each side. “I don’t recommend the average person to do a minute plank and then a minute each of side planks back to back,” says Gamble. “That’s something that needs to be worked up to because planks are difficult.”

Toe Taps, Crunches, Cherry Pickers

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

Next, they do 20 toe taps. “That’s how you get the upper abs,” they tell their followers. Next up, 10 “slow” shoulder taps. They then do 20 reach-between crunches, “another 10 shoulder taps,” 40 cherry pickers, and “another 10 shoulder taps.” They add: “I just make sure I do three sets during the whole routine, but you can put them in or incorporate them at any point.” In case you have never heard of cherry pickers, Gamble maintains they are the same thing as Russian twists.

Related: Want to Lose Stubborn Belly Fat Once For All? Stop Making These Common Mistakes

Spider Walks

Beca_Michie_becamichie5becamichie/TikTok

Their workout isn’t done yet. Spider walks are next. “Try to do 20 on each side for spiders. You're just trying to get your feet next to your hands. These are really effective. Oh my God,” they exclaim. Gamble points out that these are “more of a full body stretch and less of a core workout.”

Mermaids, AKA Side Crunches

Beca_Michie_becamichie6becamichie/TikTok

Their last exercise is a Pilates-inspired move, mermaids. “These ones you guys know are my favorites. This is how you get the two abs in the lower stomach that are really, really hard to get,” they say. (Mermaids are actually just side crunches, says Gamble.

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

An Expert Says: This Is Not a Beginners Workout!

Beca_Michie_becamichie7becamichie/Instagram

“Overall I think this is a decent at home core routine that you can do if you don’t have time or access to the gym, but I think the volume is a bit much especially for a beginner.”

💪🔥Body Booster: Be careful before trying a workout that you find online, especially if you are a beginner. Attempting workouts outside of your fitness level could result in injury.

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.

Looking to transform your core and achieve rock-hard abs in just 60 days? It’s entirely possible with the right plan and mindset. Fitness expert Jeff Nippard, a Canadian natural pro bodybuilder and powerlifter, combines his biochemistry background with a passion for evidence-based training to offer a proven strategy. His approach emphasizes not only effective ab exercises but also the critical role of nutrition and overall lifestyle changes. By focusing on progressive overload training, maintaining a clean diet, staying hydrated, and incorporating some cardio, you can build a strong, visible six-pack. Stick to the plan, stay consistent, and watch your abs become more defined with every workout—and also enjoy insights from Sharon Stewart, AFAA, and NASM to help you get those coveted abs in just 60 days.


Fat vs. Abs

Nippard explains in his popular video the relationship between body fat percentage and ab visibility: "At 30% [body fat], your stomach is much flatter, but you still don't have visible abs. Once you get to 20%, that's where your abs become visible, and at 10% body fat, you'll have a well-defined six-pack."

He adds, "This zone is the six-pack sweet spot where most men want to be between 10 and 20% body fat. This is where you'll have visible abs but not suffer from the nasty side effects of extreme dieting."

Progressive Overload Is a Must

Contrary to what most people think, Nippard in his video underlines the importance of training abs directly: "To get your six-pack to really pop, you'd be much better off doing progressive overload training just like you would for any other muscle. That means loading the ab muscles with weight."

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

Try Two-Exercise Ab Workout

Nippard, in his video, recommends focusing on just two exercises for optimal ab development:

  1. Weighted Crunch: "Do these for three sets of 10 to 12 reps twice per week, taking your last set all the way to failure."
  2. Leg Raises: "Do these for three sets of 10 to 20, also twice per week, and also take your last set all the way to failure."

Nutrition is Key

Sharon Stewart, a certified personal trainer, highlights the importance of nutrition for getting visible abs: “Nutrition is 90% of a flat belly. I see people doing hundreds of sit-ups, and I ask them, what are you doing? While exercise is important, it’s what you eat that makes a big difference in your body.”

Stewart suggests eating clean: “Think of your body like a car. The quality of fuel you use affects how well it runs. If you eat poor-quality food, it doesn’t matter how much you exercise; your body won’t be at its best.”

How to Eat For Visible Abs

Nippard agrees, in his video, the importance of nutrition: "You can do the most optimal progressive AB training on the planet, and until you get lean enough, your AB simply won't be visible and that's where your nutrition comes in."

He provides a simple formula for calorie intake: "Take your current body weight in pounds and multiply it by 10 to 12. That's how many calories you'll eat."

RELATED:7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

Hydration and Intermittent Fasting

Stewart also highlights the importance of hydration and suggests intermittent fasting as a potential strategy: "One of the key factors in achieving a flat stomach is hydration, particularly drinking plenty of water. Hydrating adequately with water, sometimes infused with lemon for added benefits, is essential."

She shares her personal experience: "I changed my eating habits, deciding not to eat until I had completed my activities for the day. Then, I would break my intermittent fast around two o'clock with a protein-rich meal to help burn fat."

Don’t Forget About Cardio

While not essential for fat loss, Nippard, in his video, notes the benefits of including cardio: "Research shows that combining weight training and cardio leads to smaller wastes than just weight training alone. Being more active with cardio will also allow you to eat more calories and more active people tend to be more successful in keeping the weight off over the long term."

RELATED:5 Tips to Beat Menopausal Stomach Fat That Actually Work, by Experts

How to Get Visible Abs in 60 Days

To get visible abs in 60 days, you need to combine ab exercises, good nutrition, and healthy lifestyle changes. Follow these tips from experts Jeff Nippard and Sharon Stewart:

  1. Targeted Ab Training: Do exercises that focus on your abs.
  2. Proper Nutrition: Eat clean and healthy foods.
  3. Lifestyle Changes: Stay active and reduce stress.

Consistency is key. Results may vary, but if you stay committed, you'll see great improvements in your core strength and appearance. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Krissy Cela is making a case for weightlifting – showing off her tiny waist. In a new social media post the fitness influencer and co-founder of EvolveYou draws attention to her chiseled midsection and reveals the workout responsible for it. “I understand fitness trends come and go… I get you’ve been told by many people on viral videos to stop lifting heavy because it’s not feminine and maybe you’ve even been told the gym isn’t a fashion show,” she writes. “Hate to break it to you but if you want longevity in your health lifting weights is important, sure it gives you muscles but it’s beneficial for your overall health! And not to mention what it does for your mind.” Her followers went wild. “Yes, preach it girl! Break those stereotypes. Because who says lifting can't be both empowering and fashionable, right? 🔥” commented fellow fitness influencer Alexia Clark. “You look so damn good🔥🔥🔥” added Victoria Loza. What is the exact workout responsible for Krissy’s amazing body and what other health habits keep her fit? Here is everything you need to know.


This Is Her Workout

Here is her strength training workout:

✅ bent over rows

✅ single arm rows

✅ Latt pull down

✅ closed grip pull down

✅ flies (didn’t record forgot)

✅ curls for the girls

Early Riser

Krissy_Cela3krissycela/Instagram

Krissy is an early riserI tend to wake up at around half five or six. The reason I wake up so early, it sounds ridiculous, but it helps me do everything I need to do for myself before I can give myself to everybody else. I have this concept where it's all fair and well doing things for the people we love, but if we're not taking some time out for ourselves, to check in or be productive, we'll constantly feel bottom of the list. So I wake up, half five or six o'clock,” she told Closer.

Related: I Lost 40 Pounds By Eating These 8 Foods

Coffee, Preworkout, Supplements

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

“The first thing I do is brush my teeth and get ready for the gym. Don't think twice, I just put my workout gear on,” Krissy says about her morning routine. “Then I'll drink my coffee or have my pre-workout.” She “loves” the pre-workout drink, “because I'm a caffeine addict,” she confesses. Probiotic pills help her digestion and hormones. “I have also started using collagen in my coffee now, it really helps me kickstart my day,” she adds.

Moving Her Body

Krissy_Cela4krissycela/Instagram

“Firstly, moving my body is a big big thing. I have to always move my body,” Krissy revealed. “I'm either working out in my little home gym or I am going to the gym and I'll train for one hour, tops.”

Protein Shakes

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

“So for me, every single day I have protein shakes, it's just convenient. It's a great way for me to up my protein intake, but it's something I don't rely on. Food is key. Protein shakes are a step up from what you already have, so if you don't have a healthy diet or consistent training routine, then you can't expect it to do what it's supposed to do,” she adds to Closer.

Related: Tone Your Body in Less Than 20 Minutes With This Beginner Routine

Her Body Changes

Krissy recently shared side-by-sider of her “leaner” body in May 2023 and now, revealing she is “SO much happier now” even though she weighs more. “I’m learning more and more that when you might not be as consistent with your journey or when you’ve taken a break it does NOT mean you have ‘fallen off’ or that you need to ‘get back on track’ I used to think this way all the time and now I realise I’ve always been on track, it’s just my track is taking me on a new journey that’s all,” she continues in the post. “I still love moving, I love lifting, I love cooking meals and eating well. I may not have as viable abs or be as lean but I’m soooo much happier, have so much more longevity and honestly I just feel good. Not to mention what my body has been through to even stand strong today. So here is your reminder that during your journey your body will fluctuate, your routine will change and your body will look different so embrace it, keep moving, keep showing up and just take your time with it all! No rush it’s about doing this thing called fitness forever not a quick fix. Just enjoy life and I promise you visible abs does not always equal health and happiness.”

💪🔥Body Booster: Strength and weight training will not make you “big” if you do the right exercises and fuel your body with lean and healthy food.

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 a six-pack but feel like you are too old? According to one expert, you can achieve a perfect midsection at any age. Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post, she reveals the handful of exercises that are responsible for her six-pack abs and the healthy habits that enable her to achieve them. “Six-pack abs in your fifties? Totally possible with the right plan. Here’s what worked for me,” she writes in the post.


She Trains Abs 2 to 3 Times a Week

“I train Abs like any other muscle,” she writes. She reveals that she reserves two to three days a week to do ab work. “Remember … it takes consistency with workouts and nutrition and lots of time & patience,” she writes.

RELATED: Top Coach Reveals 3 Best Back Exercises You Can Do at Home

Here Are the Exercises She Does

“Here is an example of the workout I do to maintain my 6-pack abs in my 50s,” she continues, revealing the five exercise sets.

  • SL crunches
  • weighted sit-ups
  • Russian twist
  • weighted toe taps
  • double crunch.

She Also Pays Attention to Her Diet

She then goes on to discuss key tips to remember for 6-pack abs, starting with diet. “Dial in your nutrition,” she writes. “Protein-packed meals, a slight calorie deficit, and staying consistent.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: Woman Lost 11 Pounds in 90 Days With These 5 Simple Rules

And, She Lifts Weights

Next, she recommends weight lifting. “Strength training is a must,” she says. “Focus on compound lifts that engage your core and help burn fat.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

She Uses Resistance

Another important tactic? “Train your abs with resistance,” she suggests, “Adding light weights, cables, or bands takes your core training to the next level—think strength and definition.”

She Does Cardio

Don’t forget to do cardio. “Steady-state cardio after lifting works wonders for revealing your hard-earned progress,” she says.

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

And, She Is Patient

Lastly, six-pack abs don't happen overnight. “Patience is key: Progress takes time, but trust me—it’s worth it! If I can do it, so can you. Let’s make it happen!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Dillon Swinney builtbydillonn
I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
Copyright builtbydillonn/Instagram
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 weighing yourself at all the wrong times? It’s likely, according to one expert. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post, he reveals the “5 worst times to weigh yourself” on a calorie deficit. “Weighing yourself can be one of the easiest ways to measure progress, but it doesn’t always tell the full story—especially when you’re in a calorie deficit. Here are 5 times to avoid stepping on the scale,” he writes. He also reveals the best time to step on the scale.

1. After Eating a Lot of Carbs

The first time you should avoid weighing yourself is after eating a lot of carbs. “Carbs can cause your body to retain water. For every gram of carbs you consume, your body may store 3-4 grams of water. If you’ve had a carb-heavy meal, don’t stress about the scale going up—it’s temporary water weight,” he says.

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

2. After Eating Salty Foods

The next time you should avoid jumping on the scale is after eating a lot of salty foods. “Foods that are high in sodium can make your body hold onto water, causing a temporary weight gain. If you’ve had salty foods or fast food, your body might be holding onto 2-4 lbs of extra water weight. This will drop off after a couple of days,” he says.

3. After a Hard Workout

It might be tempting to weigh yourself right after exercising, but he doesn’t recommend it. “Post-workout, your muscles can be swollen from exertion and may hold on to fluids. This temporary weight gain is nothing to worry about—it’s not fat, just muscle repair and water retention,” he says.

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

4. When You’re Stressed or Anxious

Another situation in which you should avoid the scale? When you are stressed or anxious. “Stress can elevate cortisol levels, which may cause your body to hold onto extra water. If you’ve had a stressful day, your weight could be up, but it’s not reflective of your fat loss progress,” he writes.

5. When You Haven’t Had Enough Sleep

If you didn’t sleep last night, you shouldn’t weight yourself. “Lack of sleep can affect your body’s metabolism and water balance, leading to temporary weight fluctuations. If you haven’t slept well, it can show up on the scale, even if you’re still in a calorie deficit,” he says.

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Here Is When You Should Weigh Yourself

So when should you weigh yourself? “For the most consistent readings, weigh yourself first thing in the morning after you use the bathroom, before eating or drinking anything,” he says. “Remember, the scale doesn’t define your progress. Stay consistent with your efforts and look at the bigger picture.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liam Topham theliamtopham
Coach Reveals 7 Morning Mistakes “Keeping You Fat”
Copyright theliamtopham/Instagram
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 blast belly fat by summer? One expert claims that it all comes down to incorporating five healthy habits. Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio. In a new post, he reveals habits that helped him flatten his tummy. “I declared war on my belly fat. Here’s exactly what I did,” he writes, revealing “what worked” for him. “Do this and watch your body transform.”

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

Eat Like This

“Build each meal around protein because it will help you lose fat while building lean muscle,” he says, revealing his grocery list:

  • 2 cartons of eggs
  • 1 whole chicken
  • 2 steaks
  • 2-3 lbs of ground beef
  • Colorful veggies
  • Potatoes
  • Greek yoghurt
  • Berries.

Drink More Water

Next, amp up hydration. “Dehydration leads to low energy, hunger, and overeating,” he says. “Try this: Keep a water bottle visible and within reach as a visual reminder. Drink 500 ml to 1 L of water 1 hour before your first cup of coffee to allow your natural cortisol levels to rise. Drink at least 2 L of water daily: 1 L before lunch and 1 L in the afternoon.”

Lift Weights 3 Times Per Peek

Next, strength train and lift weight three times a week. “Strength training boosts your metabolism, builds muscle and makes you look better fatter,” he says. “Do this: Focus on compound exercises that target multiple muscle groups. Lift heavy weights to build strength and muscle. Push to 1-2 reps from failure each set.”

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

Go to Bed Early

Next, prioritizer sleep. “Sleep is your fat-loss cheat code. It helps you build muscle, avoid late-night snacking, and feel less hungry the next day,” he says, suggesting the 10-3-2-1-0 Sleep Rule.

10 hours before bed: No caffeine.

  • 3 hours before bed: No food or alcohol.
  • 2 hours before bed: No work.
  • 1 hour before bed: No screens.
  • 0 times to hit snooze.

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

Don’t Cut All Your Favourite Foods

Lastly, don’t cut all your favorite foods. “Diets fail because they’re too restrictive, unsustainable and make life miserable. Eat healthy 80% of the time. Enjoy your favorite foods 20% of the time. This approach makes fat loss sustainable and enjoyable, so you’ll actually stick with it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jon Williams | Fat Loss Expert
Coach Reveals 7 Steps to Losing 6 Pounds and 6 Inches in 6 Weeks
Copyright jonwilliamscoaching/Instagram
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 avoiding eating at restaurants while on your weight loss journey? You don’t have to, says an expert. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to enjoy food at your favorite restaurant while losing weight. “5 rules to eating at restaurants when you are trying to drop body fat. These are a game-changer,” he writes.

Start by Drinking Water

“Start with Water” is his first rule. “Drinking a glass of water before your meal can help you feel fuller and reduce the likelihood of overeating. Hydration is often confused with hunger, so this simple step can curb unnecessary cravings,” he says.

RELATED:If You Can Hold a Wall Sit for This Long, Your Leg Endurance Is Next-Level

Share Dishes

“Share Dishes” is rule number two. “Instead of ordering multiple entrees for yourself, consider sharing dishes with your dining companions. This not only allows you to enjoy a variety of flavors but also helps control portion sizes and prevents you from overindulging,” he says.

Choose Healthier Options

Rule three? “Choose Healthier Options,” he instructs. “Opt for grilled items instead of fried ones, and choose dishes that include plenty of vegetables. Healthier choices often contain fewer calories and can provide more nutrients, helping you feel satisfied without excessive calorie intake,” he says.

RELATED:The #1 Bodyweight Workout To Shrink Hanging Belly Fat

Mindful Eating

Mindful eating is the next thing you need to do. “Take your time to savor each bite, chew slowly, and be aware of your hunger cues. Mindful eating can enhance your dining experience and help you recognize when you’re actually full, preventing you from eating more than necessary,” he says.

Limit Appetizers and Sides

The last rule? “Limit Appetizers and Sides,” he says. “While chips and salsa and bread and butter are tempting, it’s easy to overeat them before the main meal arrives. Set a limit for how much you will indulge in starters and consider skipping them altogether or opting for a small portion. CHIPS AND SALSA, guacamole are my favorite!”

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

You Can Eat Out by Making Better Choices

The bottom line? You can eat out, just be smart. “By following these rules, you can enjoy the delicious offerings of a restaurant while maintaining a healthier approach to dining!” he says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.