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7 Walking Tips That Reduce Belly Fat Fast

Just 30 minutes can make a big difference.

Ferozan Mast
By Ferozan MastApr 24, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastApr 24, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Fitness & Workouts

Walking is a truly underrated method of fat burning. Low impact, sustainable, and suitable for essentially any fitness level, walking has benefits beyond just physical. “Research has shown that walking at a brisk pace at least 150 minutes a week can help you think better, feel better and sleep better,” says the American Heart Association. “If 150 minutes sounds like a lot, remember that even short activity sessions can be added up over the week to reach this goal. And it’s easy to fit in a few minutes of walking several times a day. This could be 10 minutes of brisk walking after breakfast, lunch and dinner.” Here are seven ways to burn belly fat through simply taking a walk.

Use a Weight Vest

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Using a weight vest can give your walks a little challenge—studies show it can help burn more calories. “So doing something as simple as wearing a weighted vest on your daily dog walk could have a big benefit to your physical health – including your cardiovascular health and metabolism,” says Christopher Gaffney, senior lecturer in Integrative Physiology, Lancaster University, via The Conversation.

Take a Hike

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Hiking is another great way to burn extra belly fat, by walking at an incline. “Incline walking is simply walking on a gradient, and it mimics hiking but poses little risk like that found on rugged terrain,” says Chance Ruggeroli, a personal trainer on the staff at Texas Health Fitness Center in Burleson. “My best recommendation is to pace yourself and leave room to grow. Walk, don’t run. Pun fully intended.”

Bring a Friend

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Walking with a friend not only makes the exercise more fun, but you’re more likely to actually do it. “Going for a brisk walk with one or more friends is a form of socializing, which is essential for good health,” say the experts at Harvard Health. “Socializing helps stave off isolation and loneliness, which are associated with heart disease, diabetes, arthritis, depression, chronic stress, and premature death.”

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

Use a Treadmill

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Bad weather keeping you inside and away from your favorite walking spots? The treadmill is your friend. "The treadmill has a predictable surface that is much easier to negotiate than sidewalks, curbs or trails and the risk of tripping is reduced," according to Spine Health. "Users can do other things while on the treadmill, such as watch television or read, which for many can help keep the exercise interesting."

Wear the Right Shoes

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Wearing the correct shoes for your walks is very important. “Doing so will help keep your feet healthy, make your physical activity easier, and help keep your body safe from injury,” according to DHS.gov. “If your shoes are too tight, too loose, or insufficiently supportive, your physical activity may place stress on your feet, ankles, lower legs, and other joints. This ongoing pressure can contribute to pain and injuries. You will be more comfortable being active if you choose a supportive shoe that fits you well and suits your activity.”

Walk For 30 Minutes

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Try to walk for at least 30 minutes to get the most out of your exercise. “If you walk briskly (at a pace of 4 miles per hour) for 30 minutes on five out of seven days, you'll log 10 miles a week,” say the experts at Harvard Health. “That means it would take three-and-a-half weeks to lose one pound if the number of calories you consume stays the same.”

RELATED: I Lost 50 Pounds While Eating These Foods Every Day

Make it Fun!

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Make your walks fun—if it’s actually enjoyable, you’re more likely to stick with a good fitness regimen. Walk with friends and family, compete with coworkers by doing step challenges, listen to music or catch up with podcasts, spend time with a beloved dog… all of these things make walking better.

💪🔥Body Booster: Start off gently, build up endurance, and make sure you have good walking shoes.

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Nutrition & Diet

3 Proven Ways to Finally Lose Stubborn Belly Fat

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Leah Groth
By Leah GrothJun 02, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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You might think that the secret to losing belly fat is doing endless crunches a day. However, according to fitness experts, this is just a myth. Soraya (@project.s.lifestyle) is a certified macro nutrition and fat loss coach and TikTok influencer. Her goal is to help people get their “dream body” without “ditching” their favorite foods and bust myths surrounding weight loss. In one of her viral videos she reveals the three things that will help you lose stubborn belly fat.

1. You Don’t Have to Go to Extremes to Lose Belly Fat

@project.s.lifestyle

How to lose stubborn lower belly fat #weightlosscoach #weightlossforwomen #weightlosstips

“Here's how you lose that stubborn lower belly fat that just hangs there when you pull your pants down,” she says in the clip. “Number one 60 sets a day right before bed. Number two, cut out all white carbs, white potatoes, white bread, pasta, things like that. Number three, one hour of cardio every single day,” she continues. “Now, these are things I see a lot of people doing to lose belly fat and lose fat in general, but it's not the most efficient and sustainable way to lose it.”

2. But, It Takes More Than Lots of Ab Work

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She continues to tell her followers what will actually help you blast belly fat. “Weight loss essentially comes from being in a calorie deficit. So you can do all the crunches, all the ab workouts you want to do, but if your nutrition is not on point, you'll not see any results in your stomach at all,” she says.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

3. 1. Be in a Calorie Deficit

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The first thing you need to do to lose lower belly fat “is to be in a healthy calorie deficit, unique to you,” she says. Chris McMahon, a nutrition and fitness coach agrees that the “best way to actually shrink your stomach” would be to be in a consistent calorie deficit. “There's no way around it. People say that diets don't work. That's not true,” he adds.

4. 2. Strength Training

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Her second recommendation? “Focus on strength training,” she says. Several studies have found a link between resistance training and reduced weight circumference, aka, belly fat. Some good weight training exercises to tone your midsection include bicep curls, squats, lunges, and tricep kickbacks.

5. 3. 30 Minutes of Walking Per Day

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And finally, she recommends “30 minutes of walking per day,” instead of 60. “Light movement doesn't have to be anything crazy,” she adds. If you don’t have time for a 30-minute walk, McMahon suggests taking 10 minute walks throughout the day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”

Related: I Lost Weight Without Trying by Stopping These 7 Things

6. Finally, Have Patience

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“Now, if you do this, you will see results, but for a lot of women, their stomach is the slower thing to go,” she says. “So you just have to be patient and trust the process.”

💪🔥Body Booster: Contrary to popular belief, you can’t flatten your abs by doing a lot of crunches. In order to lose belly fat, you have to be in a caloric deficit.

Nutrition & Diet

10 Proven Ways to Get Rid of Abdominal Fat at Home

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Ferozan Mast
By Ferozan MastSep 09, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Belly fat is not only uncomfortable but dangerous and linked to serious diseases such as type 2 diabetes and heart disease. "The issue is health, not cosmetics," bariatric surgeon Dr. Garth Davis tells Houston Methodist. "The presence of visceral fat is a good predictor of the development of chronic metabolic disease, whether it's hypertension, heart disease or diabetes." If belly fat is bothering you, there are things you can do to help get rid of it. Here are ten proven ways to get rid of abdominal fat at home.

1. Eat More Fiber

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Eating more soluble fiber from vegetables, fruit, and beans can help get rid of belly fat, researchers from Wake Forest Baptist Medical Center discovered. "There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don't know how it works," says Kristen Hairston, MD, assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study. "Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not.”

2. Avoid Added Sugars

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Added sugars, such as those in soda, can encourage belly fat accumulation. Switch to water or tea instead. “When the body experiences inflammation and stress, the preferred storage site for fat is in and around the belly,” Brenda Rea, MD, DrPH, PT, RD, tells Loma Linda University Health.

3. Cardio For 30 Minutes

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Try to get at least 30 minutes of brisk cardio a day. “Decreasing belly fat requires cardiovascular exercise, strength training, and a healthy diet,” Deborah Kurzrock, RD, tells Sutter Health.

“Experts recommend that individuals exercise for at least 30 minutes a day; reduce portion sizes and caloric intake; and strengthen and tone muscles to increase metabolic functioning.”

RELATED: 15 Ways to Lose 3 Pounds Per Week by Walking

4. Watch the Carbs

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Avoid ultra-processed foods, which tend to be high in refined carbohydrates. “The combination of both fat and sugar intake can really be problematic,” endocrinologist Samantha Harris, MD, tells Scripps Health. “Focusing on whole and unprocessed foods with limited added sugars and adding more produce can be helpful. Carbs should be eaten in moderation and, for some, considered mostly as a garnish or dessert.”

5. Get Off the Couch

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Studies show people who sit all day tend to accumulate fat around their middle. “Research has linked sitting for long periods of time with a number of health concerns,” Edward R. Laskowski, MD, tells the Mayo Clinic. “They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels — that make up metabolic syndrome.”

6. Eat More Protein

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“Eating lean protein with meals and snacks is a good way to increase satiety and decrease total caloric intake,” Kurzrock says. “Studies show that people who eat protein with breakfast will eat fewer calories throughout the day than those who do not consume protein with their breakfast.”

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

7. Manage Stress

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Stress can, unfortunately, lead to belly fat accumulation. “Reduce your stress. When we’re stressed, our adrenal glands produce cortisol, a stress hormone,” says Kaiser Permanente. “Cortisol stimulates our fight or flight response, which in turn stimulates our appetite to fuel our bodies to combat the stress. This leads to higher insulin levels in our bodies and a craving for sugary, fatty foods.”

8. Lift Weights

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Experts say that lifting weights can also help blast belly fat. “To really lose weight, aim for 300 minutes of aerobic exercise per week,” says Kaiser Permanente. “Low-intensity activities, such as walking, biking, swimming or jogging, can lead to great results. Weightlifting builds muscle, and muscles burn more calories than fat.”

9. Get Good Sleep

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Get at least 7 hours of good quality sleep every night. “Getting the right amount of shut-eye helps,” according to Houston Methodist. “In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night.”

RELATED: How I Lost 40 Pounds in 3 Months by Making These Simple Dietary Changes

10. Make Sustainable Changes

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Don’t look for a “quick fix”—the best way to lose belly fat and keep it off is to make long-term healthy habits a part of your lifestyle. “If anything that’s done to help someone lose weight, whether it’s an eating plan, an exercise program or a medication, is stopped or taken away, the weight almost always comes back,” Dr. Harris tells Scripps Health.

💪🔥Body Booster: Eat more fiber from fruit and vegetables to help blast belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Little-Known Tips for Burning Belly Fat

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Leah Groth
By Leah GrothApr 10, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Do you want to burn fat without having to make major changes to your life? According to experts, there are a few simple things you can do to majorly amplify fat loss. Mike Diamonds, MD, founder of Sculpt by Science, is social media famous for sharing helpful hacks on how to get into shape and lose weight. In a recent clip, he reveals some little-known tips for burning belly fat. “These are five fat loss cheat codes. I wish I knew when I started,” he says at the start of the YouTube Shorts clip. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, to weigh in.

Walk for Cardio

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“Number one, walking should be your main form of cardio,” says Diamonds, citing research that has shown that it burns the most fat. “I’m not sure it actually burns the most fat, but low to moderate intensity cardio is great, especially for beginners,” says Collingood. “Walking is simple—it doesn't take any equipment other than a good pair of shoes,” she adds. It can also be social. “Meet friends or family or take the dog with you for a nice brisk walk.”

RELATED:5 Best Exercises for “Bra Bulge” After 50

High Protein Diet

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Next, “the formula to being able to build muscle and lose fat is a high protein diet,” claims Diamonds. “30 to 50 grams per meal multiplied by a caloric deficit and weightlifting.” Collingwood agrees that you “definitely want protein to maintain and build muscle,” adding that it also keeps you satisfied.

Seven to Eight Hours of Sleep

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“Three, sleep a minimum of seven to eight hours,” says Diamonds. “Sleeping any less will feel like playing Call of Duty or FIFA in hard mode.” Collingwood agrees that sleep is “absolutely necessary,” recommending 7 to 9 hours “to recover the body and help with hormone regulation.”

Morning Workouts and Exercise in Afternoon

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“Train in the morning and eat in the afternoon. Myself and my clients find the most productive formula is to train in the morning and then break your fast after midday,” claims Diamonds. “Morning is great for training but if you wait several hours to eat you are leaving yourself open to poor recovery,” notes Collingwood. “It is better to eat something within an hour after training, especially if training is intense or long.”

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

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And his last tip, “track your diet for one day and then eat the same food every day for a week. This will make your journey so much easier,” he says. “Tracking what you eat can be very eye opening, but it’s not necessary to eat the same thing every day,” says Collingwood. “Variety is better for the gut microbiome and to keep you from getting bored or feeling deprived.”

💪🔥Body Booster: In order to maximize belly fat, start by taking a look at your diet and making sure you are meeting the protein recommendations for your height, weight, and gender.

Nutrition & Diet

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

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Ferozan Mast
By Ferozan MastMay 20, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

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

1. Detoxing Works

@project.s.lifestyle

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

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

2. Everyone Needs the Same Calories

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

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

3. Blast Your Belly Fat

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

4. Exercise More To Cover Diet

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

RELATED:5 Signs You Are Burning Fat While Exercising

5. Waist Trainers

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

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

6. Grilled Chicken Is Best

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

Related: 12 Best Foods For Men to Build Muscle

7. Slow and Steady Wins the Race

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

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

Nutrition & Diet

7 “Efficient Girl Weight Loss” Tips That Help You Drop Pounds Fast

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Leah Groth
By Leah GrothJun 08, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Hanji (@coachedbyhajni) is an online diet and fitness coach who has built up a serious following on TikTok. Most of her videos offer helpful tips and tricks about how to lose weight via diet and nutrition. In one viral video she shares some “efficient girl” weight loss tips. “If you want to drop weight and you are too lazy to go to the gym, here are my top seven tips on how to do just that without it feeling like it's too much effort,” she says in the clip.

1. Drink One-Half to a Liter of Water in the Morning

@coachedbyhajni

I want to call these efficient girl weight loss tips 🥰 #weightlosstips #weightlosshacks #lazygirlfitness #lazygirlweightloss #lazygirlworkout #weightlossjouney #fatlossjourney #loseweightqickly #fastweightloss #quickweightloss #fatlosstips #femalefitnessmotivation #shygirlfitness #shygirlworkout #femalefitnesscoach #femalefitnesscoaching

“Here's a fun piece of info for you: Your body doesn't actually know the difference between hunger and thirst,” says Hanji. “By the time you're thirsty, you're already dehydrated, so make sure that you start your day by drinking half a liter to a liter of water to obviously be a hydrated queen, and also to help you be more satiated.” What should your daily hydration goal be? The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women, 11.5 cups (2.7 liters) of fluids.

2. Eat a Protein-Packed Breakfast

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“Talking about morning stuff, you also want to be having at least 30 grams of protein in your breakfast,” says Hanji. “This is to help keep you satiated during the day, and also to help you prevent any muscle loss because you don't want to end up like an inflated balloon when you lose weight. You want to make sure that you lose it from body fat, so to prevent that, you're going to want to eat enough protein.” Why is protein so important? Not only does it keep you feeling full and satiated throughout the day, but clinical trials have found that amping up your intake 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: #1 Mistake to Avoid When Trying to Burn Belly Fat

3. Go On a Hot Girl Walk

Woman running outdoors in morningShutterstock

Next up, “you want to go on a hot girl walk,” recommends Hanji. “I know that this might be a bit more effort than you were expecting, but going on a 20 to 30 minute walk first thing in the morning is not only going to help boost your activity levels throughout the day, but it's also going to help reset your mind. It's going to be an amazing time for you to listen to a podcast and to just be in nature and be a bit mindful.” Weight loss isn’t the only benefit of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Do Squats, Lunges, and Pushups Throughout the Day

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“Okay, this fourth one is actually my favorite and the weirdest one. This is going to help you maintain the curves where you want them to be,” says Hanji. “So whenever you arrive at the office, every single time you go to the bathroom, I want you to be doing 10 squats, 10 lunges per leg, and 10 incline pushups on the sink to make sure that you're working out those muscles without having to go to the gym.” Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

5. Grab a Protein Bar Instead of Chocolate

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“My fifth tip is actually going to be a small swap that I want you to make. Next time you go shopping for that chocolate bar. I want you to grab a protein bar instead because it's not only going to help you satisfy your cravings for chocolate, it's also going to give you some extra boost of protein, which is again, going to help you preserve that muscle mass so you don't end up looking like a deflated balloon as you lose weight,” she says.

6. Walk for Five Minutes Every Hour

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Hanji recommends using your phone for the next suggestion. “You want to set an alarm or a timer for every hour, so every maybe 55 minutes, I want this to go off, and I want you to get up. The moment you hear that alarm or you feel that buzz on your wrist, I want you to get up and walk around the office for about five minutes just to increase your energy expenditure this way,” she says. “Combining this with your hot girl walk in the morning, you're going to basically increase your energy expenditure and put yourself further into a calorie deficit.”

Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

7. Only Let Yourself Watch Netflix or YouTube When You Are Doing Cardio

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“The last step that I have for you today is basically limiting your Netflix and YouTube time only for cardio,” says Hanji. “I want you to get on that treadmill and have some fun. Watch your favorite show, watch a YouTube video. Enjoy that time and limit your watch time to only the times when you're watching cardio this, where you're going to be basically combining fun with progress. Who doesn't love that?”

💪🔥Body Booster: To maximize energy expenditure, go on one long walk in the morning and take mini walks every hour.

Nutrition & Diet

6 Foods to Eat on Ozempic and 4 to Avoid

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Christopher Roback
By Christopher RobackFeb 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Have you noticed your appetite vanishing since starting Ozempic? You're not alone. While this breakthrough medication is transforming weight loss treatment, many patients are struggling with unexpected nutrition challenges. "It works so well that they forget to eat. We're actually seeing cases of malnutrition and dehydration," Dr. Vijaya Surampudi, a Board Certified in Internal Medicine, Endocrinology and a Physician Nutrition Specialist, and the associate director of the UCLA Medical Weight Management Clinic at UCLA Health, shared with WebMD. Don't let your weight loss journey compromise your health. Read on to discover the essential foods you need—and the ones to avoid—to make Ozempic work safely and effectively for you.

How Ozempic Changes Your Eating Patterns

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

"We're still learning about how they work, but simplistically, I think of it in three ways," explains Dr. Surampudi. "One, they work in the way that we initially brought them to light with diabetes medications: They tell the pancreas to release more insulin, depending on what your blood glucose is. Two, they slow digestion down. Three, they also seem to have an effect on the brain, where they're actually quieting the brain down a little bit and helping you not think about food as much." Read on to learn six foods you should eat.

RELATED: 20 Possible Ozempic Side Effects

1. High-Quality Proteins

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

"Because these medications reduce your appetite and you can't eat as much, and because food stays in your stomach longer so you stay full longer, it's really important to make sure the food that you are eating is very high nutritional quality," explains Geri Lynn Grossan, registered dietitian nutritionist. She suggests eating protein first at meals since it's not something our bodies store.

2. Eggs and Lean Meats

Fresh chicken eggs​7. EggsShutterstock

Dr. Surampudi recommends focusing on the most bioavailable sources of protein: "Eggs, chicken, and fatty fishes are great sources of protein." These options are especially important when your appetite is reduced.

3. Plant-Based Proteins

Edamame,boiled green soybeans with salt​15. EdamameShutterstock

"If you're more plant-based or you prefer to avoid animal products, look at things like tofu, edamame, and tempeh, which are all soy products. You can also get protein out of lentils and some beans," Dr. Surampudi explains.

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

4. Colorful Vegetables

Red, Green and Yellow Bell Peppers12. Bell Peppers: 20 caloriesShutterstock

"Each color represents a different phytonutrient," explains Dr. Surampudi. "If you've got three different-colored bell peppers, you're getting three sets of different phytonutrients. That doesn't mean every plate has to look like a rainbow, but throughout the week make sure you're varying your vegetables."

5. Low-Sugar Fruits

Fresh red ripe raspberries. Raspberries background.47. Raspberries: 45 caloriesShutterstock

"Fruit over the years has gotten very, very sweet," notes Dr. Surampudi. "It has a higher carbohydrate count than once upon a time, so I usually recommend no more than two fruits per day, and people should view it more as a dessert or a snack."

6. Whole Grains and Legumes

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Grossan recommends incorporating whole grains, beans, lentils, and legumes as part of a balanced diet. These foods provide sustained energy and additional protein. Read on to discover four foods to avoid.

RELATED:20 Things to Avoid While on Ozempic

1. High-Fat Foods

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.​9. PizzaShutterstock

"Fats take a longer time to digest, so they already naturally spend a longer time in the stomach," Dr. Surampudi explains. "If you have an external stimulus that's slowing your digestion down, and then you have fat sitting in your stomach even longer, it might make you feel more nauseous."

2. Processed Foods

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Think about what your grandma was eating 50 years ago, suggests Grossan. The rise in processed foods has changed our understanding of real food, and these should be limited while on Ozempic.

3. Deep-Fried Items

French fries in hot fat in a deep fryer​1. French Fries and Potato ChipsShutterstock

Dr. Surampudi specifically warns about avoiding "very highly processed fatty foods and deep fried foods" as they can increase side effects like nausea and vomiting.

4. Excess 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​7. Beer and AlcoholShutterstock

"Alcohol can play a funny role. It can worsen side effects for some people, like nausea and vomiting," Dr. Surampudi cautions. She recommends following standard guidelines: two or fewer drinks per day for men and one or less for women.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Staying Hydrated is Essential

Young woman jogger resting drinking waterShutterstock

Water becomes even more crucial while on Ozempic. "Not only does it curb hunger, but people sometimes forget that they're thirsty, so they're not drinking enough water," Dr. Surampudi emphasizes.

When Things Don't Feel Right

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitness​Walk 10,000 Steps Per DayShutterstock

If you're experiencing side effects, Dr. Surampudi advises: "Listen to your body. For overindulgence, take a walk. It helps with motility and getting the food to digest a little bit more." She also emphasizes the importance of talking to your doctor about dose adjustments if side effects persist.

The Long-Term View

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, loss​The Right Way to StopShutterstock

"I think this is just the beginning," Dr. Surampudi shares. "I think these medications are going to be an incredible tool in weight management. But it's important to remember it's just that: a tool in the toolbox, and we still need to prioritize diet and exercise."

RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

Your Next Steps

Young woman and foodstuff. Food coordinator. Nutritionist.

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Consider working with a registered dietitian to create a personalized meal plan. Many insurance plans cover nutritional counseling for obesity, making it an accessible way to optimize your Ozempic journey while ensuring proper nutrition.

A healthy weight loss goal is about two pounds per week. If you're losing more than that, you might not be getting enough calories to support your body's needs. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Coach Lost 30 Lbs with These Fast Food Tips

keith ozment fit coaching
​Avocado Toast and Berries with Honey
Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothFeb 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Has someone told you that to lose weight, you will have to stop eating at your favorite restaurants and fast food joints? That isn’t the case, says an expert. 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 social media post, he reveals that you don’t have to quit eating fast food or at popular chains to get in shape. “How I lost 30 pounds eating at my favorite restaurants,” he explains. “It’s easy once you do this.” He then reveals a few key tips – and what he orders at five of his go-to spots.

You Shouldn’t Eat at Restaurants Every Day

“So first and foremost, I don’t believe you should be relying on restaurant food daily. Preparing meals at home, focused on single ingredient whole foods will always give you the most efficient results when it comes to health and weight loss goals. However, when you do find yourself at a restaurant, follow these tips!” he writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Keep Calories Between 500 to 700 with 45 to 40 Grams of Protein

Tip one? “Regardless of what restaurant I go to, my goal is to keep the calories for that meal between 500-700 and protein at a minimum of 35-40 grams. This is a great rule of thumb to go by considering most meals at restaurants are over 1,200 calories!” he writes.

Check the Online Nutrition Calculator

His second tip is to see if the restaurant has an online nutrition calculator. “These calculators allow me to view the calories and protein amounts for all meals and even allow me to customize my own meal. Restaurants like Moe’s, Chipotle, Chick Fil a, iHop, Have epic online nutrition calculators!” he says.

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

Bring Your Own Chips

His third tip? “I will bring in my own chips,” he reveals. “I’ll usually keep a box of quest protein chips in my truck. Quest chips are 140 calories and have 20 grams of protein per bag. My favorite flavor is the sweet spicy chili or loaded taco.”

Watch Sauces and Condiments

Don’t load your food with sauce. “Be mindful of sauces and condiments! They add up fast!” he says.

Don’t Drink Your Calories

Don’t drink your calories. “I will choose diet soda or ask for club soda and fresh lime. Club soda is super carbonated and when I add the fresh lime, it taste like sprite!” he writes.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Subway: Grilled Chicken Wrap

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

He then reveals his “top 5 restaurants to stay on track!” and what he orders:

Subway

Grilled chicken wrap. No cheese. All veggies.

Calories: 500

Protein: 42

Carbs: 54

Fat: 11.

Applebees: Bourbon St Chicken and Shrimp

Applebee's casual family dining grill and bar restaurant, Saugus Massachusetts USA, December 11, 2019Shutterstock

Applebees

Bourbon St chicken & shrimp.

(Sub potatoes for steamed broccoli)

Calories: 585

Protein: 53g

Carbs: 10

Fat: 33g.

Waffle House: Eggs, Chicken, Hash Browns

Theodore, Alabama, USA - Feb. 4, 2024: A Waffle House restaurant is pictured in Theodore, Alabama. Waffle House, which operates chains in the United States, is known for always being open.

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Waffle House

3 eggs + side of chicken + side of hash browns.

Calories: 544

Protein: 51g

Carbs: 31g

Fat: 24g.

Panda Express: Grilled Teriyaki Chicken with Side of Super Greens

Bel Air,Maryland/United States-Feb 13 2020- Panda Express is a fast food restaurant chain which serves American Chinese cuisine. it is the largest Asian segment restaurant chain in the United States.

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Panda Express

Grilled teriyaki chicken + side of super greens

Calories: 430

Protein: 47g

Carbs: 24g

Fats: 16g.

Chilis: Guiltless Menu

York, PA - December 30, 2016: Chili's bar and grill is a casual restaurant that specializes in Mexican cuisine.

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Chilis

“Can’t go wrong with choosing any meal of the Guiltless Grill menu section! Anything off that section of menu will put you under 650 calories and well over 30-40 grams of protein!” he says.

Start Your Day with 40 Grams Protein

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

In another post he reveals details about his 40-30-20 program, starting with the 40. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. 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.

Walk for 30 Minutes

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Next up, the 30. “Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. 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.

Lift Weights for 20 Minutes

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And finally, the 20. “Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. 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.
And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Fitness & Workouts

He Lost 10% Fat with the StairMaster Routine

Matt Crouch mcfitness365
Copyright mcfitness365/Instagram
Leah Groth
By Leah GrothFeb 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose body fat? There are cardio techniques that can help you achieve this fast, according to an expert. Matt Crouch is a fat loss coach and personal trainer who helps clients “lose fat/build muscle w/ custom workout & meal plans,” according to his Instagram bio. In a new post, he unveils a foolproof StairMaster routine for blasting fat. “If your goal is fat loss, this stairmaster routine will guarantee…” he writes. “I dropped to sub 10% body fat by doing this…”

LISS Cardio Helps Maximize Fat Burn

“The goal is to maximize fat burn by using fat as fuel through low-intensity steady-state (LISS) cardio,” he says, revealing details about the workout.

  • Goal: Fat Loss
  • Duration: 30 mins
  • Calories Burned: ~300
  • Training Zone: 2 (explained below).

StairMaster Routine

  • Minute 1-3 → Level 9
  • Minute 3-10 → Level 8
  • Minute 10-20 → Level 7
  • Minute 20-30 → Level 6 (if heart rate goes above 70% of max).

Stay in Zone 2

“Everyone is different, so focus on your heart rate! Stay in Zone 2,” he continues, explaining why Zone 2 training works. First, it “uses fat as the primary fuel source,” he says. Next, it “improves cardiovascular fitness & endurance,” he says. And finally, it “helps preserve muscle while burning fat.”

Combine It with the Following

“Fat loss is GUARANTEED when you combine this routine with,” he continues, revealing three other important things. The first? “A calorie deficit diet,” he says. The second? “A strength training plan,” he writes. And the third? Daily movement.

Consume EAA’s

He also offers a “pro tip” that involves essential amino acids. “Consume EAA’s intra-workout to prevent muscle breakdown (catabolism),” he suggests.

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

High-Protein Diet

In another post, he reveals the “5-Step Process” he follows to stay lean while building muscle, starting with a high-protein diet. “I hit at least 1g of protein per pound of body weight daily to support muscle growth while keeping me full and preventing overeating,” he writes.

Calorie Control

Next up, is calorie control. “I stay in a small deficit or maintenance ensuring my protein target is hit daily, to fuel muscle growth without excessive restrictions,” he writes.

Strength Training 4-5x/Week

Strength training four to five times a week is also essential. “I focus on progressive overload (adding weight, reps, or improving form) to ensure continuous muscle growth,” he writes.

Daily Steps & Cardio

He also gets his steps in and does other cardio. “I keep my NEAT high (10k+ steps daily) and include 1-2 cardio sessions per week to maintain a lean look,” he writes.

80/20 Diet

Finally, he follows the 80/20 diet. “I eat 80% whole, nutrient-dense foods and allow 20% flexibility to stay consistent without unnecessary fat gain,” he writes. “Stay disciplined, and you’ll build muscle without getting soft.” 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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