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5 Exercises to Tone Your Glutes That Only Require a Band, Says Influencer Sadielee Thomas

The fitness trainer shares the at-home workout responsible for her glutes.

FACT CHECKED BY Christopher Roback
Sadielee_Thomas1
FACT CHECKED BY Christopher Roback

Sadielee Thomas is sharing her glute workout – and all you need is an exercise band. In a new social media post, the influencer shows off her perfect glutes and demonstrates the exercises she does to maintain them. “POV: you realize you only need these 5 exercises & a band to tone and tighten your booty! 🍑” she wrote in the caption. Here is everything you need to know about her glute workout – plus her walking workout and the exercises responsible for her abs.


Muscle “Toning and Tightening” Involves “Muscle Growth and Fat Loss”

Sadielee_Thomas3sadieleethomas/Instagram

Before she gets into the workout, she shares “some crucial points I’d like to emphasize,” namely that the idea of “toning or tightening” muscles is a misconception. “Rather, the process involves muscle growth and fat loss, which collectively sculpt the desired toned appearance. Despite the appeal of catchy phrases, it’s important to understand what it’ll actually take to reach your fitness goals,” she explains.

Related: 5 Mistakes I Stopped Making After Becoming a Dietitian

You Need to Consider the Nutrition

Sadielee_Thomas7sadieleethomas/Instagram

“It’s important to recognize that no workout alone can lead to significant body fat reduction. For effective results, it’s important to complement your workout routine with a nutrition plan tailored to your goals. Remember, a balanced diet plays a crucial role in results,” she says.

Here Is Her Glute Workout

She recommends doing 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kick back
  4. Fire hydrants
  5. Static glute bridge abductions

Here Is Her Walking Workout

Sadielee recently shared a 50-minute walking workout on the treadmill. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote.

Check out the workout ➡️

  • 5 min warm up - 3.5 speed
  • 10 min steady pace - 4.0 speed
  • 7 min incline walk - 3.5 speed
  • 5 min moderate pace - 3.5 speed
  • 8 min interval walk - 3.0 ~ 3.5 speed
  • 10 min speed variation - 4.0 ~ 4.5 speed
  • 5 min cool down 3.0 ~ 3.5 speed

Here Is Her Core Workout

Sadie recently shared a core workout. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote in the caption, specifying that you should do 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbell around the world
  4. Single-leg knee drive

💪🔥Body Booster: If you want to tone and tighten any part of your body, keep in mind that you will need to build muscle and burn fat. This usually involves a combination of dietary changes and fitness.

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.

Sadielee Thomas is sharing her glute workout – and all you need is an exercise band. In a new social media post, the influencer shows off her perfect glutes and demonstrates the exercises she does to maintain them. “POV: you realize you only need these 5 exercises & a band to tone and tighten your booty! 🍑” she wrote in the caption. Here is everything you need to know about her glute workout – plus her walking workout and the exercises responsible for her abs.


Muscle “Toning and Tightening” Involves “Muscle Growth and Fat Loss”

Sadielee_Thomas3sadieleethomas/Instagram

Before she gets into the workout, she shares “some crucial points I’d like to emphasize,” namely that the idea of “toning or tightening” muscles is a misconception. “Rather, the process involves muscle growth and fat loss, which collectively sculpt the desired toned appearance. Despite the appeal of catchy phrases, it’s important to understand what it’ll actually take to reach your fitness goals,” she explains.

Related: 5 Mistakes I Stopped Making After Becoming a Dietitian

You Need to Consider the Nutrition

Sadielee_Thomas7sadieleethomas/Instagram

“It’s important to recognize that no workout alone can lead to significant body fat reduction. For effective results, it’s important to complement your workout routine with a nutrition plan tailored to your goals. Remember, a balanced diet plays a crucial role in results,” she says.

Here Is Her Glute Workout

She recommends doing 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kick back
  4. Fire hydrants
  5. Static glute bridge abductions

Here Is Her Walking Workout

Sadielee recently shared a 50-minute walking workout on the treadmill. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote.

Check out the workout ➡️

  • 5 min warm up - 3.5 speed
  • 10 min steady pace - 4.0 speed
  • 7 min incline walk - 3.5 speed
  • 5 min moderate pace - 3.5 speed
  • 8 min interval walk - 3.0 ~ 3.5 speed
  • 10 min speed variation - 4.0 ~ 4.5 speed
  • 5 min cool down 3.0 ~ 3.5 speed

Here Is Her Core Workout

Sadie recently shared a core workout. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote in the caption, specifying that you should do 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbell around the world
  4. Single-leg knee drive

💪🔥Body Booster: If you want to tone and tighten any part of your body, keep in mind that you will need to build muscle and burn fat. This usually involves a combination of dietary changes and fitness.

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.

Grace Albin is sharing the workout responsible for her glutes. In a new workout video the fitness pro shows off her amazing body in a mint green workout look while demonstrating a simple but effective routine consisting of various glute bridges. The Body Network has the details on Grace’s glute workout and all the other lifestyle habits responsible for her toned physique.


Glute Bridge Workout

“Do each one 10 reps, squeeeze at the top. How many rounds did you complete? (Remember, one round is better than none!) #glutebridges,” she captioned the video, going onto demonstrate 10 glute bridge variations, including the OG, a single leg bridge, twist unders, tippy toes, heels, hold at the top, pulse at the top, froggers, legs extended, and knees crossed.

Related: I Lost 100 Pounds by Fasting and You Can Too

Pilates + Strength Training

Grace’s workout method is “a fusion of Pilates technique with traditional fitness,” she explains to Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Try Different Exercises Until You Find One You Love

What is Grace’s number one fitness tip? “Try a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

Her Favorite Healthy and Cheat Foods

Edamame,boiled green soybeans with saltShutterstock

Edamame is Grace’s go-to healthy food. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda. And her favorite cheat meal? “Deep-fried anything,” she said.

Related: 7 Rules to Losing a Lot of Weight Quickly

Walking

Fit woman walking in park during autumn timeShutterstock

Albin’s favorite form of cardio? Walking. The Mayo Clinic explains that regular brisk walking is a great exercise for helping you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

💪🔥Body Booster: Try different fitness activities until you find one that you enjoy and keeps you motivated.

Fitness woman doing lunges exercises for leg muscle workout training in gym.
Shutterstock
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.

Do you want to achieve the perfect glutes? According to one expert, you can do this with the help of just three types of exercises. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a recent clip, he drops knowledge about what he learned using a $12,000 EMG machine “to find out what exercises best target each area of the glutes.”


In the caption, he elaborated. “I used an EMG machine to find out what glute exercises best target the lower glutes, upper glutes, and glute medius. Here are the results and here is a sample glute workout you can get started with right away,” he writes. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, to weigh in on the glute-busting exercises.

Lower Glute Exercises

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gymShutterstock

“Let's start with the lower glutes. Two types of exercises activated this region the best,” says Ethier. “The first were lower body presses. These include barbell squats, split squats, and step-ups.” In the video, he demonstrates the exercises.

Deadlift Variations

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

The second were different deadlift variations “like conventional and Romanian deadlifts for the upper glutes, cable kickbacks, and hip thrust,” says Ethier. “Both did a great job at activating this region.”

Upper Side Glute Exercises

Woman exercising lateral leg lifts with resistance bandShutterstock

For the upper side glute, he recommends glute medius exercises “where the legs move laterally to the side,” he says. “These included lateral band walks, seated machine abductions, and curtsy lunges.” He recommends doing one to two exercises per category.

What Is an EMG Machine?

Electromyography equipmentShutterstock

What is an EMG machine anyway? According to Collingwood, the machine measures electrical activity to measure muscle response. Should you try it out? “No, the average person does not need this machine to test their muscles,” she says.

RELATED: 4 Secrets to Burning Belly Fat While You Sleep

Should You Try This Workout

Jeremy_Ethier2jeremyethier/Instagram

If you want to grow your glutes, you should definitely try Ethier’s exercises. “This workout is great,” Collingwood says. “All of these exercises are excellent.”

💪🔥Body Booster: If you want to build up your glutes, make sure to choose exercises specific to the lower and upper glutes as well as the glute medius.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want a great booty? You are going to have to work out for it, says Denise Austin. The fitness pro, 67, has been training clients for several decades and has the body of a woman half her age, so clearly she knows a thing or two about glute work. In a new social media post she shares a few of her go-to exercises to achieve her perky booty. “Look great from behind!! Give these three squat variations a try,” she writes in the Instagram post. “Here are three variations of a squat,” she says in the clip, “to lift and tighten your booty.”


Squat with Leg Left

The first one is a “squat with a leg lift,” she says. “This is a great way to reshape your bottom half. Squeeze your buttocks! Look great from behind!” In the caption she adds that “this works your legs and will really lift the booty!”

Side Squat

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

The second exercise is a side squat. “Move to the side and up. Work those legs and tone your booty,” she says. “This one is great for what we call saddlebags, they will help to reshape your outer thighs,” she adds in the caption.

Related: Fitness Expert Gabby Dawn Allen’s Secrets to a Perfect Body

Plié Squat

Girl stretching trainer shows plie squat exercise to strengthen the gluteal muscles in a light fitness studio with large mirrors.Shutterstock

The third is a Plié squat. “Works your inner and outer thighs,” she says. “If you are over 50 and have knee issues, just go halfway,” she continues, reminding to “squeeze that buttocks. If you don’t squeeze it, no one else will!”

Why Squats Are Good

Female athlete doing squats holding a medicine ball standing on a rooftop. Woman doing workout using medicine ball with an agility ladder by her side on rooftop.Shutterstock

Squats in general are a great move to add to your routine with a “multitude of benefits,” explains Kendra Gamble of HIT Fitness. They help “increase strength, size and power of quads (front part of legs), glutes (butt), hamstrings (back of legs), calves, adductors (inner thighs), tendons and ligaments, and lowers your chances of knee and ankle injuries.”

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Studies Have Found They Are One of the Most Impactful Exercises

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

According to Harvard Health, squats “may be the most important exercise you do.” A study published in 2017 in Annals of Internal Medicine found a direct correlation between time spent sitting and a higher risk of early death. One of the best exercises to counteract the damage of sitting for excessive periods of time? Squating.

💪🔥Body Booster: Adding squats to your routine can make a huge difference. Try doing three sets of 10 during every workout session to build your booty. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

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 fat in your belly and lower body area? While there aren’t exercises that can totally spot reduce lower body fat, there are some that can help. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new social media post, she reveals the moves she does to blast lower body weight. “4 exercises you need to start today,” she writes in the caption.


Exercises Cannot Spot Reduce

Trish starts the post with a disclaimer. “There are no specific exercises that can spot reduce. Just like there are no specific foods that will help you lose fat. But….there are exercises that can definitely point you in the right direction!” she writes.

She Recommends Specific Exercises

However, she has found some exercises that are more effective than others. “These are movements that I have found work very, very well for me. It’s so important to incorporate movements you enjoy, that work well for you and your body, and don’t interfere with any movement limitations you may have,” she writes.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

They “Target Major Muscle Groups”

Why do they work? “The four moves below are effective because they target major muscle groups in the lower body, helping build lean muscle and increase overall metabolism, and will give you a leg up on getting burning!” she says. Here they are:

Romanian Deadlift

The first exercise is a Romanian Deadlift (RDL). She explains that you make the move “with a barbell, dumbbell, on a reverse hack squat machine, etc.… Any variation is good,” she says. “This move focuses on hamstrings and glutes, helping build strength and tone the back of the legs.”

Squats

The next exercise? Squats. “High bar, low bar, heels elevated, dumbbell, barbell, etc..all variations are great,” she says. “They may hit differently, but the point here is to squat,” she adds. “This move engages multiple muscles in the legs, core, and glutes.”

RELATED:She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

Reverse Lunges

Next on her list? Reverse Lunges, “regular, deficit, alternating, etc., they’re all great,” she says. “This exercise activates the glutes, hamstrings, and quads, promoting muscle balance and stability while targeting the lower body.”

Hip Thrust

The last exercise she recommends to burn lower body fat is the hip thrust. “With a barbell, on the smith machine, on a glute drive, etc, the thrust is a must,” she says. “This primarily hits the glutes, helping to shape and strengthen them.”

She Also Walks 10,000 Steps

In another post, she stresses the importance of walking. “I walk 10K+ steps. There are far too many benefits not to walk. And yes, even on my rest days….when did rest days turn into a days of zero movement??? That’s beyond unreasonable. Get up and move,” she maintains.

RELATED:A Trainer Finally Reveals the Only 10 Things You Need for Weight Loss

And, She Hydrates

And, especially for those who are exercising regularly, hydration is a must. “I drink 4L of water every day (with electrolytes). Yes, pure water - my 4L does not include coffee, tea, Diet Coke, etc. I love water and what it does for my digestion, hair, skin, and nails. I fill up my water bottle at night so that it’s ready to go the next day; hence…zero excuses not to drink it,” she explains. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Protein Before 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 shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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 enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/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 struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.