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Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

Here is what you need to know about the workout and her other lifestyle habits.

Leah Groth
By Leah GrothAug 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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shainamarie.b/Instagram
Leah Groth
By Leah GrothAug 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Shaina Fata, aka Shaina Marie, is a fitness trainer-slash-yoga instructor and social media influencer. She regularly shares her workouts on social media, many of which can be done at home with very little equipment. She recently reshared one of her most popular workouts of all time – a standing abs workout that only requires a dumbbell. “An oldie but for sure a goodie,” she writes in the caption. Here is everything you need to know about the workout and some of her other go-to lifestyle habits.

Standing Ab Workouts Give Your Wrists and Back “A Little Break”

Shaina_Fata_Shaina_Marie2shainamarie.b/Instagram

Standing ab workouts are great alternatives to laying on the ground or planking. “These standing workouts are a great way to give your wrists and back a little break 👌🏾. To be clear, standing does not mean easy 😝. Try this one out and see how your core feels!” she writes.

Here Is the Workout

“Do this workout for 40 seconds of work, 15 seconds of rest, 3 full rounds,” she says, noting that she is using a 20-pound dumbbell.

  1. DB Oblique Crunches (40 sec per side)
  2. OH Hold Marches (40 sec per side)
  3. Forward DB Raise Squat
  4. Standing Bicycles

Yoga

Shaina is also trained in yoga, calling the exercise one of her “secrets” to having a steady fitness routine. “I’ve found that incorporating a variety of fitness groups into my life has allowed me to not only branch outside my comfort zone, but to build muscle or work areas that may not be accessed by just doing one form of fitness. Right now I enjoy HIIT or Plyometrics workouts, along with my yoga practice, sometimes barre classes, and I’ve recently been trying to add running a couple times a week to my routine. I don’t plan things out every day. I just pay attention to how my body feels and decide what would be best for it that day. Today I felt sore and tight, so I chose yoga this morning,” she says.

Intuitive Eating

Shaina practices intuitive eating, having a “firm belief that what we eat is completely individual and unique to each and every one of us,” she wrote in an Instagram post. “However, I do think there are many food groups that could be incorporated in to ‘diets’ that are important and necessary for living as healthy as can be. Although almost all of my eating now is completely intuitive, I do stick to certain foods and eating habits that make me feel good.”

Here Is What She Eats in a Week

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

Here is a list of foods she eats during an average week:

  • Grains (rice, quinoa, wheat/whole grain bread, oats)
  • Beans (black, garbanzo, pinto)
  • Major Proteins (eggs, tofu, tempeh, beans, quinoa, nut butter, veggies, occasional fish and/or chicken, collagen peptides)
  • Vegetables - all of them are up for grabs but I do have my favorites (zucchini, yellow squash, onion, tomato, mushroom, bell peppers, cucumber, kale, spinach, tomato, squash, eggplant, carrots, and celery)
  • Starch (potato- pretty much any kind but I’m a big fan of sweet potato!)
  • Fruit - I don’t eat too much fruit! But when I do... (avocado, apples, bananas, raspberries, blackberries, watermelon, blueberries, jackfruit, papaya, mango)
  • Others - veggie burgers, lentils, pasta (just tomato-based sauces), salsa, hot sauce.

Here Is What She Eats in a Day

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“On a typical day, my eating would probably go something similar to this: Breakfast - avocado toast w/ tomato and an egg. Lunch - leftovers or simple cooked veggie wrap w/ rice and a protein. Dinner - Cooked veggies, rice, beans (or other protein) with sweet potato and coconut aminos to top. If I’m feeling really hungry I’ll add a little more bread or potato to my diet,” she added in the post. “And the most important part: SNACKS 🤪. For those I love my kettle chips, popcorn, seaweed, dried fruits, potstickers, egg rolls, and maybe some babybel cheese.”

💪🔥Body Booster: If you are sick of doing crunches and planks, try doing a standing ab workout. It is just as effective! 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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Fitness & Workouts

Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

Shaina_Fata_Shaina_Marie11
shainamarie.b/Instagram
Leah Groth
By Leah GrothAug 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Shaina Fata, aka Shaina Marie, is a fitness trainer-slash-yoga instructor and social media influencer. She regularly shares her workouts on social media, many of which can be done at home with very little equipment. She recently reshared one of her most popular workouts of all time – a standing abs workout that only requires a dumbbell. “An oldie but for sure a goodie,” she writes in the caption. Here is everything you need to know about the workout and some of her other go-to lifestyle habits.

Standing Ab Workouts Give Your Wrists and Back “A Little Break”

Shaina_Fata_Shaina_Marie2shainamarie.b/Instagram

Standing ab workouts are great alternatives to laying on the ground or planking. “These standing workouts are a great way to give your wrists and back a little break 👌🏾. To be clear, standing does not mean easy 😝. Try this one out and see how your core feels!” she writes.

Here Is the Workout

“Do this workout for 40 seconds of work, 15 seconds of rest, 3 full rounds,” she says, noting that she is using a 20-pound dumbbell.

  1. DB Oblique Crunches (40 sec per side)
  2. OH Hold Marches (40 sec per side)
  3. Forward DB Raise Squat
  4. Standing Bicycles

Yoga

Shaina is also trained in yoga, calling the exercise one of her “secrets” to having a steady fitness routine. “I’ve found that incorporating a variety of fitness groups into my life has allowed me to not only branch outside my comfort zone, but to build muscle or work areas that may not be accessed by just doing one form of fitness. Right now I enjoy HIIT or Plyometrics workouts, along with my yoga practice, sometimes barre classes, and I’ve recently been trying to add running a couple times a week to my routine. I don’t plan things out every day. I just pay attention to how my body feels and decide what would be best for it that day. Today I felt sore and tight, so I chose yoga this morning,” she says.

Intuitive Eating

Shaina practices intuitive eating, having a “firm belief that what we eat is completely individual and unique to each and every one of us,” she wrote in an Instagram post. “However, I do think there are many food groups that could be incorporated in to ‘diets’ that are important and necessary for living as healthy as can be. Although almost all of my eating now is completely intuitive, I do stick to certain foods and eating habits that make me feel good.”

Here Is What She Eats in a Week

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

Here is a list of foods she eats during an average week:

  • Grains (rice, quinoa, wheat/whole grain bread, oats)
  • Beans (black, garbanzo, pinto)
  • Major Proteins (eggs, tofu, tempeh, beans, quinoa, nut butter, veggies, occasional fish and/or chicken, collagen peptides)
  • Vegetables - all of them are up for grabs but I do have my favorites (zucchini, yellow squash, onion, tomato, mushroom, bell peppers, cucumber, kale, spinach, tomato, squash, eggplant, carrots, and celery)
  • Starch (potato- pretty much any kind but I’m a big fan of sweet potato!)
  • Fruit - I don’t eat too much fruit! But when I do... (avocado, apples, bananas, raspberries, blackberries, watermelon, blueberries, jackfruit, papaya, mango)
  • Others - veggie burgers, lentils, pasta (just tomato-based sauces), salsa, hot sauce.

Here Is What She Eats in a Day

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“On a typical day, my eating would probably go something similar to this: Breakfast - avocado toast w/ tomato and an egg. Lunch - leftovers or simple cooked veggie wrap w/ rice and a protein. Dinner - Cooked veggies, rice, beans (or other protein) with sweet potato and coconut aminos to top. If I’m feeling really hungry I’ll add a little more bread or potato to my diet,” she added in the post. “And the most important part: SNACKS 🤪. For those I love my kettle chips, popcorn, seaweed, dried fruits, potstickers, egg rolls, and maybe some babybel cheese.”

💪🔥Body Booster: If you are sick of doing crunches and planks, try doing a standing ab workout. It is just as effective! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

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Leah Groth
By Leah GrothJan 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

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

She Trains Abs 2 to 3 Times a Week

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

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

Here Are the Exercises She Does

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

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

She Also Pays Attention to Her Diet

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

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

And, She Lifts Weights

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

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

She Uses Resistance

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

She Does Cardio

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

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

And, She Is Patient

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

Fitness & Workouts

Lisa Jean Reveals Her 6-Pack Abs Workout That “Burns”

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lisafiittworkouts/Instagram
Leah Groth
By Leah GrothAug 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Lisa Jean Lanceford is a fitness trainer and influencer with over 3.7 million followers on Instagram. She regularly shares her workouts on social media and via the STRNG app. In one of her recent Instagram posts, she shared the exercises that are responsible for her 6-pack abs. “Sheeeeesh this one burns 🔥 Let’s get this ABS workout done,” she wrote in the captioned. Here is everything you need to know about her workout plus the other lifestyle habits that help keep her in shape.

Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

Lisa promotes “intuitive eating,” explaining the principles in an Instagram post.

“Your relationship with food plays a key role in your overall fitness journey. Whilst it’s good to have a sufficient understanding of your diet and nutrition, striving for the ‘perfect’ diet may lead to controlling or disordered eating habits. If you have eaten a cheeseburger, you do not have to feel guilty, skip your next meal or ‘burn it off.’ Instead, focus on the positives. You received a great source of iron, protein, carbs, calcium and you probably rather enjoyed it. You do not need to use exercise to negate eating but rather consume food for enjoyment, nourishment and to fuel workouts and recovery,” she says.

Related: 10 High Fiber Foods to Keep You Full in a Day, According to Dietitian

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

In another post, she explains “how to build a healthy and balanced meal,” starting with a “good quality protein sources such as lean meat, a soya-based product such as tofu or tempeh, dairy or lentils, beans and edamame beans,” she says. Next up, starchy carbohydrates, which “should make up just over a 1/3 of the food you eat,” she explains.

“They are essential for energy and nutrients, therefore you should aim to include some at every meal. Low GI carbohydrates slowly release energy and are higher in fibre which means they will keep you fuller for longer. Some low GI options include potatoes with skin on, brown rice, wholemeal bread, wholemeal pasta, oats, and buckwheat.”

Then, fill your plate “with a rainbow of non- starchy vegetables and dark leafy greens. Examples include broccoli, spinach, kale, peppers, cucumber, courgette, onion, aubergine, cauliflower, mushrooms, tomatoes and so on. Also be sure to include some fruit throughout the day as snacks or added to breakfast, etc,” she adds. Finally, “Pick a small amount of healthy fats such as avocado, nuts, extra virgin olive oil, and seeds.”

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

Lisa doesn’t like to label her eating plan. “I don’t like to call it a diet as it’s my lifestyle and not a diet. My nutrition has stayed the same, except some days I am increasing my calories as I am working out more, so I need to make sure I am fuelling my body right. I am doing LIVE Instagram workouts with my followers and challenging myself with new HIIT workouts alongside weight training (working with what I have) and my morning walks,” she told Women Fitness.

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Walking in the Morning

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

While she spends a lot of time in the gym, Lisa starts her day with steps. “I do a 1 hour walk every morning. It helps with my mindset for the day and I think about everything I am grateful for. It’s so calm, quiet and peaceful and it gets my mind going for the day. Always practice gratitude and always appreciate the little things in life,” she added to Women Fitness.

💪🔥Body Booster: Contrary to popular belief, crunches, and sit-ups aren’t the best exercises to build abs. Try doing a set like Lisa’s, which works all the muscles in your midsection, including obliques, and will get you the best results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Becky Greenan Shows Off Six-Pack and Reveals Her 10-Minute At-Home “Abs and Core” Workout

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built.by.becky/Instagram
Leah Groth
By Leah GrothApr 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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 to get your abs toned in time for summer? All you need is a pair of free weights and about ten minutes, according to Becky Greenan. The 37-year-old mother-of-two flashes her impressive six-pack during one of her latest at-home workouts, demonstrating a few key moves that help her maintain her flat abs. “Abs & Core 🤘 Grab some light dumbbells and try this out,” she captioned the Instagram post, sharing it with her nearly one million followers on the social media network. Here are the exercises she recommends – and some of her other diet and fitness tips.

Here Is Her “Abs and Core” Workout

Becky_Greenan_built_by_becky9built.by.becky/Instagram

“I’m holding 5lbs each hand. Holding the dumbbells will help with counterbalance during the V sit. Let’s gooo!” she writes in the caption, recommending doing each exercise for 30 seconds and completing the circuit for three sets.

  1. Modified v sit Russian twist
  2. V sit leg crunch
  3. Glute bridge knee drives
  4. Lying knee crunch
  5. Lying flutter kicks

Be Patient

Becky, who has two children, has transformed her body dramatically over 10 years. However, she explains to her followers that it takes patience, a lot of work, and time to do so. “27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies,” she writes.

Be Consistent

Becky_Greenan_built_by_becky4built.by.becky/Instagram

Aside from hard work, consistency is key, says Becky. “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she writes in the same post.

RELATED: Stacey Roberts Flashes Abs And Shares Her “Lazy Day” Upper Body Workout

Strength Train

Becky_Greenan_built_by_becky3built.by.becky/Instagram

Becky is a big advocate of strength training over cardio. “If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out. What are some other reasons to lift weights? The Mayo Clinic adds that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills.

Invest in Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

According to Becky, all you really need to do an effective workout is resistance bands and dumbbells. Better yet, you don’t have to leave your house. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

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

Eat a Protein Packed Diet

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Becky emphasizes the importance of eating protein. She herself consumes “2000ish calories and 120ish protein,” per day. She designs her meals with a balance of carbs, protein and fats. “I usually eat more on lifting days because I’m hungrier,” she explains.

  1. 2 eggs, 2 egg whites and feta toast with butter: 400 calories/25 protein
  2. Apple with peanut butter, protein shake: 450 calories/35 protein
  3. Chicken thigh and leg, sweet potato and broccoli:450 calories/45 protein
  4. Bun with turkey, and orange: 350 calories/15 grams protein
  5. Cucumber salad and cookies: 400 calories

💪🔥Body Booster: Stay consistent with your fitness routine. Never give up on yourself, and keep pushing forward

Fitness & Workouts

I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Gina_CowboyLeisure1
Copyright cowboyleisure/Instagram
Leah Groth
By Leah GrothDec 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you desperate to blast your belly fat? It may not be as hard as you think. Gina is a weight loss warrior who lost 50 pounds and got in the best shape of her life in the healthiest way possible. In a new social media post, she reveals one standing ab move that helped her achieve her enviable abs and lose belly fat after having seven kids. “You could run for 10 minutes on a treadmill and not even burn off a stick of string cheese, or you could do these instead to build muscle and burn fat,” she writes across the video, going on to reveal the one exercise that helped her lose 50 pounds and flatten her pooch.

Gina Knows the Belly “Hang” Well After 7 Kids

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

“As a c-section mother and mother of 7- I know the hang. After losing 50 pounds, I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “Fatty Upper Pubic Area”

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

She goes on to reveal an acronym, FUPA. “FUPA stands for ‘fatty upper pubic area’ and refers to the accumulation of fat around the mons pubis, or pubic bone,” she says. And it’s not just women who experience it — so do men!

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

She Tightened Hers with This Move

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says.

It Works for Men Too

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

And “for the men,” she maintains that the same exercise works. “My husband started doing these with me to strengthen his core with higher weight and reps! Let me know if you try it!”

FUPA Pooch Exercise for Women

,Working,Out,Gym,Weights,dumbbellsShutterstock

In the video, she demonstrates the pooch-busting move. “Try to do this for 60 seconds with 10-15 pounds. Rest for 60 seconds and do it again until you hit three reps.”

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Men Lower Ab Strengthening

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

She also offers a version for men. Try to do this for 60 seconds with 20-25 pounds. Rest for 30 seconds and continue until you do 5 reps.

She Also Walks with a Weighted Vest

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Another hack that helped her lose weight fast? Wearing a weighted vest and walking. Her routine? She wrote in another post that “daily/nightly walks” and a “minimum” of 3 miles a day “with it on at least 5 times a week” is what she did. “You can achieve this with sidewalk walking, road walking, or walking on a treadmill/walking pad. I have since tapered back on my weighted vest walking- and walk weighted only once a week because the goal isn’t weight loss but now muscle definition. Weighted walks are super beneficial. I bought the 40-pound with shoulder pads, removed all but ten pounds, and worked my way up. The one I walk with now is a 60 lbs vest,”

And Makes Sure to Eat Enough Food

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

She also explains that many people believe that undereating will help them lose weight. But that’s not true. “You are (probably) not eating enough, and it has your metabolism way out of wack and your body holding onto fat way more than you’d like,” she writes. “I was at my absolute heaviest when I was eating the absolutely least amount of food after giving birth for the 7th time in 12 years,” she says. Now, she fuels her body with healthy foods so that she can exercise more.

RELATED: 8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Her Approach Works

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“The skinny twig supermodel body that most girls wanted as young children has turned into an entire era of women becoming stronger, leaner, healthier and living a more fit and achievable lifestyle by filling their bodies with nutritious foods because they are not afraid to fuel their tank. Women who know that they will not get bulky by lifting weights,” she continues. “Last summer, I weighed almost 180 pounds until I got up and did something about it, and now I am empowering others to get up and do the same. I got you! You won’t find BS or kale here.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Habits Sabotaging Belly Fat Loss

Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
Leah Groth
By Leah GrothMar 10, 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 taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

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

Restricting Food Groups

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 55 Lbs on Ozempic with These 10 Tips

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
Copyright karli.sine/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

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

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 20 Lbs by Making These Simple Shifts

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
Copyright christinestines/Instagram
Leah Groth
By Leah GrothMar 09, 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.

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

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

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. 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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