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Quick Home HIIT Workout Exercises to Get Your Body in Perfect Shape

A trainer reveals an easy HIIT circuit to do at home.

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.

young woman working out with kettlebells.
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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.

High-intensity interval training (HIIT) is a popular fitness method for a good reason: It is time-effective, and it works. There is a lot of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. “Forget steady-state cardio. If you want to see the results of your workouts yesterday and feel them working at the moment, High-Intensity Interval Training (HIIT) is for you,” trainer Nikolai Puchlov, owner and head coach at Pro Kettlebell, tells The Body Network. There’s one major caveat: “If you don't pair the right exercise with the right timing, you won't get a meaningful result,” he says.


Here Is His “Go-To HIIT Formula”

Nikolai_Puchlov_HeadshotNikolai Puchlov

You don’t need to hire a personal trainer or go to a fancy gym to learn how to execute an effective HIIT circuit. Nikolai suggests using his “go-to HIIT formula": Tabata timing (8 sets of 20 seconds of work followed by 10 seconds rest) and alternating two different exercises. Thus, it becomes 4 rounds plus low-risk power exercises, which equals effectiveness,” he says.

Related: I’m a Fitness Coach and Here’s Why You Shouldn’t Stress About the Number on the Scale

Here Are the Types of Exercises You Should Do

Colorful,Kettlebells,Row,In,A,GymShutterstock

What type of exercises should you do? While that is up to you, he prefers “pairing kettlebell exercises or kettlebell exercises with bodyweight exercises in tabata format,” he says.

And, Some More

Two woman lifting kettle bell in cross fit gymShutterstock

“Fan favorite examples are kettlebell swings and push ups, jump squats and kettlebell situp, goblet squats and plank jacks, kettlebell snatches, but only “for experienced/advanced kettlebell users,” and thrusters.

The Combos Work Because They Offer Increased Intensity Without Increased Risk

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

What makes the combinations of them work? “They offer increased intensity without increased risk,” he explains.

Final Tip

Woman is doing exercises with a kettlebell while working out with a personal trainer in gym.Shutterstock/George Rudy

He offers one final tip. “It’s important to move as quickly as possible with perfect form throughout these exercises, and max out on pace before stepping up the intensity with increased weight,” he says.

Related: Alex Rice in Cropped Workout Top Reveals Upper Body Workout

Why Kettlebells?

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

Why are kettlebells great? Nikolai points out that they are versatile, compact, and transportable. “Kettlebells are used in military, law enforcement, first responders and just about anywhere a strength/cardio workout is needed. Aside from being the highest quality kettlebells in the world, Pro Kettlebell also has hundreds of workouts that range five minutes to one hour as well as low, med and high intensity.” If you enjoyed this article, don't miss 5 Cardio Workouts That Are Better Than Running.

💪🔥Body Booster: Keep your HIIT circuit simple but effective (and risk-free) by pairing bodyweight and weighted exercises together. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

young woman working out with kettlebells.
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.

High-intensity interval training (HIIT) is a popular fitness method for a good reason: It is time-effective, and it works. There is a lot of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. “Forget steady-state cardio. If you want to see the results of your workouts yesterday and feel them working at the moment, High-Intensity Interval Training (HIIT) is for you,” trainer Nikolai Puchlov, owner and head coach at Pro Kettlebell, tells The Body Network. There’s one major caveat: “If you don't pair the right exercise with the right timing, you won't get a meaningful result,” he says.


Here Is His “Go-To HIIT Formula”

Nikolai_Puchlov_HeadshotNikolai Puchlov

You don’t need to hire a personal trainer or go to a fancy gym to learn how to execute an effective HIIT circuit. Nikolai suggests using his “go-to HIIT formula": Tabata timing (8 sets of 20 seconds of work followed by 10 seconds rest) and alternating two different exercises. Thus, it becomes 4 rounds plus low-risk power exercises, which equals effectiveness,” he says.

Related: I’m a Fitness Coach and Here’s Why You Shouldn’t Stress About the Number on the Scale

Here Are the Types of Exercises You Should Do

Colorful,Kettlebells,Row,In,A,GymShutterstock

What type of exercises should you do? While that is up to you, he prefers “pairing kettlebell exercises or kettlebell exercises with bodyweight exercises in tabata format,” he says.

And, Some More

Two woman lifting kettle bell in cross fit gymShutterstock

“Fan favorite examples are kettlebell swings and push ups, jump squats and kettlebell situp, goblet squats and plank jacks, kettlebell snatches, but only “for experienced/advanced kettlebell users,” and thrusters.

The Combos Work Because They Offer Increased Intensity Without Increased Risk

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

What makes the combinations of them work? “They offer increased intensity without increased risk,” he explains.

Final Tip

Woman is doing exercises with a kettlebell while working out with a personal trainer in gym.Shutterstock/George Rudy

He offers one final tip. “It’s important to move as quickly as possible with perfect form throughout these exercises, and max out on pace before stepping up the intensity with increased weight,” he says.

Related: Alex Rice in Cropped Workout Top Reveals Upper Body Workout

Why Kettlebells?

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

Why are kettlebells great? Nikolai points out that they are versatile, compact, and transportable. “Kettlebells are used in military, law enforcement, first responders and just about anywhere a strength/cardio workout is needed. Aside from being the highest quality kettlebells in the world, Pro Kettlebell also has hundreds of workouts that range five minutes to one hour as well as low, med and high intensity.” If you enjoyed this article, don't miss 5 Cardio Workouts That Are Better Than Running.

💪🔥Body Booster: Keep your HIIT circuit simple but effective (and risk-free) by pairing bodyweight and weighted exercises together. 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
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.

YouTuber Jules (Improved Health) is a recreation therapist, group fitness instructor, and senior fitness instructor—so naturally, she knows a thing or two about weight loss and fat-burning. “My goal is to create fun workouts for anyone who is looking for safe, manageable, and effective workouts,” she says. Jules’ workouts are great because not only are they effective, but they are accessible for practically everyone—no gym membership or equipment is needed. “This 25-minute HIIT walk at home workout is a sweaty walking/jogging/running workout,” she says. “Go at your own pace! If you want to walk the whole time, you can! The pace can be determined by what you can do and by what you want to get out of the workout. We'll take breaks at different periods during the workout (but you can push through the breaks if you want). This workout is great for fat-burning, calorie burning, and for transforming fitness.” Read on to find out more.


At-Home HIIT Workout

Jules’ HIIT workout breaks down as follows:

  • 5-minute warm-up
  • 15-minute intervals
  • 5-minute cool down

Warm-Up Section

Young attractive woman practicing yoga at home, standing in mountain exercise, Tadasana pose, working out, wearing white clothes, indoor full length, in the center of living roomShutterstock

The warm-up section consists of 5 minutes of changing exercises every 30 seconds. Then going into 15-second intervals.

Interval Section

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

The intervals are in 3 stages, Jules says.

  • 1st 15 seconds: Slow walk
  • 2nd 15 seconds: Fast walk
  • 3rd 15 seconds: Your fastest pace

Cool Down Section

Feet of woman standing on tiptoe at homeShutterstock

The goal now is to get the heart rate down for the next 5 minutes, Jules says. She says to switch up the leading foot.

Finish Up With Stretching

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Jules stretches to finish off the workout. If you want to work on balance, raise the opposite arm up, she says.

RELATED: Top 15 Morning Foods You Should Eat Every Day

Results!

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

According to Jules, you should hit around 3139 steps during this workout. Your step count will vary depending on your pace, she says. She finishes the video on a positive, inspiring note. “Strength and growth come only through continuous effort,” she says. “Just keep going. Everybody gets better if they keep at it.”

HIIT Benefits

RUSSIA, MOSCOW, 2017 - MARCH 12: Group of young women in sportswear at Zumba dance fitness class in white Zumba studioShutterstock

HIIT as many benefits for fitness and fat-burning. “HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time,” says UC Davis. “Research has also shown that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also shown that high-intensity workouts may help lower blood pressure and heart rate.”

Calorie Burn

Group of happy people with coach dancing in gymShutterstock

HIIT workouts are effective for calorie burn. “Shorter and more intense bursts of exercise can burn more calories than a slow-and-steady workout,” says the Cleveland Clinic. “An added perk? It takes less time, which is always a plus in a world with jam-packed schedules.”

Talk To your Doc

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

Always talk to your doctor before starting a new exercise routine. "HIIT is a great regimen for people who are young and healthy. If you’re older or have heart disease, check with your doctor before trying it," says Dr. I-Min Lee, professor of medicine at Harvard Medical School.

Body Fat and Blood Sugar

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

HIIT is an effective way to burn fat and support healthy blood sugar levels. “HIIT can help you lose body fat, especially if you have obesity,” says the Cleveland Clinic. “Study after study shows that HIIT can reduce blood sugar and improve insulin resistance, making it an ideal option for those with Type 2 diabetes or prediabetes.” And if you enjoyed this article, don't miss12-3-30 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.

If you are struggling to lose belly fat, you aren’t alone. Excess fat around your midsection is one of the hardest areas to tone. However, there are some workouts that are better than others when it comes to getting rid of your tummy. Jamie Maitland, Certified Holistic Nutritionist, Elite Fitness Trainer, and Founder of The Office 954, reveals the one type of workout that will help you blast fat and flatten your abs.


She Recommends Combining HIIT with Mindfulness

“There are two approaches I highly recommend to my clients when I host our seasonal, interactive 21-day wellness program that has led to some remarkable transformations: HIIT coupled with mindfulness.

What Is HIIT?

The Cleveland Clinic explains that high-intensity interval training, or HIIT, mixes repeated short bursts of higher-intensity aerobic exercise within a workout. While higher intensity is relative, if “you’re aiming for high intensity, that would be a level of exertion where you can only talk for a few words at a time.” It also involves “upping your heart rate to more than 70% of your maximum heart. The basic formula for calculating maximum heart rate is 220 minus your age,” they say.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

What Does Science Say About HIIT

What does science say about HIIT? There is lot of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

HIIT Is “Highly Effective” for Belly Fat

“When it comes to fat loss, one must consider both diet and physical fitness. However, if we focus specifically on exercise, HIIT or high-intensity interval training can be highly effective and worth doing daily to lose belly fat. This kind of exercise is great for burning off that stubborn visceral fat around the belly,” says Maitland.

RELATED:I Tried the 75 Soft Challenge and Here's What Happened

Here Are Examples of HIIT Workouts

She offers some examples. “You can do 30 seconds of sprinting followed by 20 seconds of walking, or if you have stairs, sprint up 1-3 flights and then take a slow walk for 30-45 seconds—repeat this for about 15-20 minutes,” she says.

Also, Practice Mindfulness

She also recommends getting your zen on. “Another 'exercise' worth doing daily to lose belly fat is to exercise the power of your mind. Being able to give your brain a command and actually follow through is a superpower that can really boost your progress, she says.

Apply This to Diet, Too

You should apply this to your diet, too. “Mindful eating is also a game changer. Being present and aware can help us make better overall health choices as our mindset is what will drive motivation for that HIIT session or to take the time to prep healthier meals. So, before diving into your workout, consider harnessing your mental strength and commit to being mindful,” she says.

RELATED:I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days

Try Meditating

If you aren’t sure how to practice mindfulness, start by meditating. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality

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
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.

Maia Henry (@maiafitness) is a fitness influencer who regularly shares home workout routines on TikTok. In one of her viral videos, she unveiled a fat-burning HIIT workout that can be executed fast. “Burn fat fast at-home 10-minute HIIT,” the video reads. “Bodyweight full body HIIT workout. All you need is 10 minutes. At home circuit to get your heart rate up quick and burn those calories,” she added in the caption. Here is everything you need to know about her HIIT workout.


Mountain Climbers

@maiafitness

Bodyweight full body HIIT workout- all you need is 10 minutes ❤️‍🔥 at home circuit to get your heart rate up quick and burn those calories! #bodyweightworkout #bodyweighttraining #bodyweightexercises #athomeworkout #athomeworkouts #athomeexercise #tonedbody #tonedbodyworkout #weightloss #fatloss #calorieburn #fatlossworkout #hiitworkout #hiittraining #hiitcircuit #hiitwokout #hiit #viral #trending #gymfyp #fittok #gymtok

Maia starts the workout by doing mountain climbers for one minute. To do the exercise you stand you get down on the ground and get into running position, with your right foot in runner stance. Quickly run in place, alternating legs.

Burpees

Maia_Henry_maiafitness2maiafitness/TikTok

Next up, burpees for one minute. “Try to do no breaks in-between or 15 seconds breaks if needed,” says Maia. In another comment she says to “take up to 30 if needed.” When doing a burpee keep your core tight, squeezing your butt, during the active part.

Related: I Lost 60 Pounds by Following a Few Simple Food Rules

Up and Down Planks

Maia_Henry_maiafitness3maiafitness/TikTok

Then, she does up and down planks for one minute. To do one, get into a push up position and then bring your forearms down one at a time and then back up again.

Jump Squats

Maia_Henry_maiafitness4maiafitness/TikTok

Next up is a glute busting exercise: Jump squats one minute. This compound movement will work multiple muscles at once. To do it get into squat position and then jump up and back down into squat position.

Bicycle Crunches

Maia_Henry_maiafitness5maiafitness/TikTok

Next she does one-minute of bicycle crunches. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Then crunch with your right elbow into your left knee. Keep repeating.

Jumping Jacks

Maia_Henry_maiafitness10maiafitness/TikTok

Then, she does jumping jacks for one minute.

Plank

Maia_Henry_maiafitness9maiafitness/TikTok

Now it’s time for a one-minute plank. Planks are an isometric core strength exercise that involves maintaining a position similar to a push-up and holding it for an amount of time. If you are a beginner, start with 20 seconds and build up to one minute.

Related: 15 Foods You Should Always Avoid, According to Experts

Pulse Squats

Maia_Henry_maiafitness7maiafitness/TikTok

Then, pulse squat for a minute. Get into squat form and pulse up and down.

V-Ups

Maia_Henry_maiafitness8maiafitness/TikTok

Her second to last exercise? V-ups for one minute. Using your core lift your toes to meet your hands in the air, forming a V with your body.

Pop Squats

Maia_Henry_maiafitness6maiafitness/TikTok

The final exercise she does is pop squats for one minute. A pop squat is similar to a jump squat but you alternate between a narrow and wide squat each jump.

Related: 4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Are HIIT Workouts Effective?

Maia_Henry_maiafitness12maiahenry1/Instagram

HIIT workouts are an efficient and effective workout that involves exerting a lot of energy in a short amount of time. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

💪🔥Body Booster: If you only have 10 minutes to exercise, a HIIT workout will help maximize your burn and allow you to blast fat fast.

And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gym
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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.

Move over high-intensity interval training – there’s a new get-fit-quick workout in town. While HIIT has been the gold standard of efficient and effective exercises for several years, Dave Asprey, health science entrepreneur, bestselling author, and the Father of Biohacking maintains that there is a next-level workout that will help get you in shape fast. Here is everything you need to know about REHIT, his workout of choice.


REHIT Stands for Reduced-Exertion High Intensity Training

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

“REHIT, or reduced-exertion high-intensity training, is a powerful way to improve your fitness levels,” explains Asprey.

It Improves Your Cardiovascular Fitness

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

He points out that studies show that this type of training improves your VO2 max, “a way to measure your cardiovascular fitness,” significantly more than a regular cardio exercise in a fraction of the time, “about 15 minutes per week, to be exact,” he adds.

Related:I Lost 40 Pounds in 1 Month and This is My Grocery List

Start by Warming Up on a Bike

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

He explains how to do it. Star on a stationary bike. “You warm up very slowly for 2 minutes,” Asprey instructs.

Turn Up Resistance and Sprint for 20 Seconds

Shot of athlete woman exercising on assault air bike.Shutterstock

Then, “at the end of those 2 minutes, turn up the resistance instantly and do an all-out sprint for 20 seconds,” he says.

Then, Drop Resistance and Slow Cycle for 3 Minutes

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gymShutterstock

Then, drop down the resistance and go back to a very slow cycle for three minutes, Asprey continues.

Sprint Again

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

“After those three minutes, you do another 20-second all-out sprint at max resistance,” he says.

Cool Down

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

You are almost done! Turn down resistance, and “then you cool down for 3 minutes,” he says.

Do the Workout Three Times a Week

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

How many times should you do the workout? “You’ll want to do this three times per week,” Asprey recommends.

He Offers the Workout at His Upgrade Labs

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

“You can do the real deal at Upgrade Labs, my human upgrade facility. Our AI-powered bike gives you a customized workout that yields the best results in the least amount of time, tailored to your specific fitness level. We also track your progress and help you make changes so you can achieve your desired outcomes,” Asprey says.

Related:11 Ways to Shrink Your Belly by a Trainer to the Stars

He Wants to Make His Facilities Accessible to Everyone

Dave_Asprey2Dave Asprey/Facebook

“My goal is to make these facilities accessible to everyone, and we are currently in the process of opening up locations across the US,” he concludes.

💪🔥Body Booster: If you are a fan of HIIT workouts, try REHIT.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/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 going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

Group having functional fitness training with kettlebell in sport gymShutterstock

Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

Shutterstock

Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/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 lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

woman by the open refrigerator at nightShutterstock

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.​No Food After DinnerShutterstock

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

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She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

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“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

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“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

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“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

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“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

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“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

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“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
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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 on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.