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6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace Albin

Here are the exercises that work multiple muscle groups at once.

Leah Groth
By Leah GrothApr 17, 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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Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.
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Leah Groth
By Leah GrothApr 17, 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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Fitness & Workouts

Do you want to do a full body workout with just six exercises? Grace Albin is a fitness expert and influencer who shares diet and exercise tips and tricks with her hundreds of thousands of followers. In a new post, she reveals some combo moves that work multiple muscles at once.”Six fun, #bodyweight combos for fat-burning and muscle-toning,” she captioned the post. Here are the exercises – as well as a few other of her go-to fitness and diet tips.

Here Is the Workout

Grace_Albin_fitstylegrace1fitstylegrace/Instagram

“Do each combo 10-20 times, then move to the next combo. Rest one minute at the end of the round. 2-4 rounds total,” Grace instructs.

  • jump squat into triple-pulse squat.
  • twist squat with knee lift.
  • triple-pulse lunge into kick.
  • cross cross squat.
  • reverse lunge into plank.
  • floor tap lunge into knee lift.

Do Pilates and Strength Training

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

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

Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.”

It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness. And, the Mayo Clinic explains that 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

Stick to Workouts You Love

Grace_Albin1fitstylegrace/Instagram

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

RELATED:5 Exercises for Wrinkle Reduction

Snack on Protein and Fiber

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

Grace snacks but keeps it healthy. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda.

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

Get Your Steps In

Grace_Albin2fitstylegrace/Instagram

Grace also recommends getting your steps in. How many should you aim for if you want to lose weight? According to a 2018 study published in the journal Obesity,walking 10,000 steps a day was linked to weight loss and weight management.

💪🔥Body Booster: If you don’t have a lot of time to work out, try doing combo moves to work multiple muscle groups at once.

proteinworkout routineswalkingweight loss

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Fitness & Workouts

6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace Albin

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.
Shutterstock
Leah Groth
By Leah GrothApr 17, 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 do a full body workout with just six exercises? Grace Albin is a fitness expert and influencer who shares diet and exercise tips and tricks with her hundreds of thousands of followers. In a new post, she reveals some combo moves that work multiple muscles at once.”Six fun, #bodyweight combos for fat-burning and muscle-toning,” she captioned the post. Here are the exercises – as well as a few other of her go-to fitness and diet tips.

Here Is the Workout

Grace_Albin_fitstylegrace1fitstylegrace/Instagram

“Do each combo 10-20 times, then move to the next combo. Rest one minute at the end of the round. 2-4 rounds total,” Grace instructs.

  • jump squat into triple-pulse squat.
  • twist squat with knee lift.
  • triple-pulse lunge into kick.
  • cross cross squat.
  • reverse lunge into plank.
  • floor tap lunge into knee lift.

Do Pilates and Strength Training

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

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

Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.”

It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness. And, the Mayo Clinic explains that 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

Stick to Workouts You Love

Grace_Albin1fitstylegrace/Instagram

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

RELATED:5 Exercises for Wrinkle Reduction

Snack on Protein and Fiber

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

Grace snacks but keeps it healthy. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda.

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

Get Your Steps In

Grace_Albin2fitstylegrace/Instagram

Grace also recommends getting your steps in. How many should you aim for if you want to lose weight? According to a 2018 study published in the journal Obesity,walking 10,000 steps a day was linked to weight loss and weight management.

💪🔥Body Booster: If you don’t have a lot of time to work out, try doing combo moves to work multiple muscle groups at once.

Fitness & Workouts

This 15-Minute Walking Workout Has 87,000 People Burning Fat Without Leaving Home

Lucy_Wyndham_Read_lucywyndhamread11
Copyright lucywyndhamread/Instagram
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Can't find time to exercise between work, family, and life's demands? You're not alone. That's why 87,000 people have turned to celebrity fitness trainer Lucy Wyndham-Read's game-changing walking workout. With three decades of experience and 2.47M YouTube subscribers, Lucy has perfected the art of burning fat without leaving your living room. Her 15-minute routine requires zero equipment and minimal space, making it perfect for busy schedules. Read on to discover the exact moves that are helping thousands transform their bodies while watching TV, working from home, or even wearing pajamas.

Jump-Start Your Metabolism: Basic March and Corner Walks

Begin igniting your fat burn with a basic march in place, maintaining a tall posture for maximum calorie burn. "Land nice and softly with those feet. Keep those feet moving," Lucy instructs in her post. Progress to walking toward corners with slight leg bends to engage more muscles. "It doesn't matter if you don't get the move straight away," Lucy reassures, "just follow along. We're doing this at home, nobody's watching."

Fat-Burning Power Moves: Punches and Side Steps

Accelerate your calorie burn with power punches while marching. "These low impact workouts are perfect if you don't like being a burpee girl," Lucy explains. Add lateral side steps with arm pulls to target stubborn inner and outer thigh areas. Lucy emphasizes making the moves as wide as comfortable: "The wider you step it, the more intense that is working through those legs."

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

Upper Body Sculpting: Rope Pulls and Arm Circles

Keep your heart rate elevated while toning your arms and shoulders. "We're toning and sculpting your whole body at the same time with these moves," Lucy shares. Incorporate circling arms into your power march for increased calorie burn. These movements simultaneously strengthen your chest and upper back while maintaining fat-burning momentum.

Metabolic Boosters: Knee-Friendly Strength Moves

These strategic movements protect your joints while maximizing calorie burn. "We're actually going to build strength around the knees because we're really working through the lower body, we're making those legs nice and strong," Lucy explains. She adds a practical tip: "You can do all my workouts, these low impact ones, walking ones, you can do them in your pajamas. You don't need to be in workout gear."

Calorie-Burning Coordination

Multi-tasking movements increase your workout's effectiveness. "We're having to focus on what we're doing with this double step and this clap. So it's going to help improve what we call your motor skills and your coordination." These movements don't just burn calories – they enhance overall body awareness and mental acuity.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

Heart-Rate Elevating Moves

Strategic arm movements maximize fat burn. "Anytime we take the arms above heart level just means we're working your heart. Cardiovascular fitness a little bit harder," Lucy notes. These movements are particularly effective for women in different life stages: "This is great if you're perimenopause, menopause, postmenopausal as well."

Sustainable Fat Loss Approach

Lucy highlights long-term success: "You and I are focusing on your future health. I want you to wake up every morning feeling fit, healthy, and strong." She stresses healthy motivation: "Weight loss should only ever be for better health. It's not about appearance. We just want to be in our healthy weight range."

Maximum Burn: Fast Feet and Cross-Country

The workout peaks with high-energy movements. "Low impact is just as effective as high impact," Lucy emphasizes. The finale features cross-country skiing movements, which Lucy describes as "a really dynamic full-body move, also great for a lovely stretch."

RELATED:Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

Pro Tip

Personalize your fat-burning session by playing your favorite music. "This workout today has always just been about focusing on improving and investing in your future health," Lucy concludes. Her approach proves that effective fat burning doesn't require complicated routines or expensive equipment – just 15 minutes of strategic movement in your own home. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Fitness Expert Gabby Dawn Allen’s Secrets to Getting in Shape

Gabby_Dawn_Allen12
gabbydawnallen/Instagram
Leah Groth
By Leah GrothJul 13, 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
✓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.

Gabby Dawn Allen is a fitness influencer with over one million followers on Instagram. Her mission? “To make fitness fun” – and efficient. In a new social media post she reveals the ultimate secret to her insanely fit figure – and it might surprise you. In the Instagram post she flaunts her six-pack, before revealing her hack. Here is everything you need to know about her secret weapon.

Doing “Endless Cardio” Won’t Get You “Shredded”

Gabby explains that doing “endless cardio in the hope to get ‘shredded’ and hoping for your abs to appear, you are living in 2020!!!” She adds that during that time “all we had access to was at home live workouts with tins of beans and bottles of wines to offer any resistance.”

She Suggests Gym Workouts

Gabby_Dawn_Allen_gabbydawnallen1gabbydawnallen/Instagram

“Good times huh! I loved teaching the daily lives but we have moved onwards and upwards so get with it! Gym workouts or heavy at home workouts hit different!” she continues.

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

Her Body Is the Result of Strength Training

Gabby_Dawn_Allen_gabbydawnallen3gabbydawnallen/Instagram

Gabby reveals that lifting weights is key. “Strength training is what has given me the body I have today- a strong body, a versatile body, a healthy body and a body I am confident in,” she reveals.

Resistance Training, Nutrition, and Cardio Are Key

Gabby_Dawn_Allen8gabbydawnallen/Instagram

She adds that “a resistance training programme, consistent good nutrition and enjoying cardio alongside is what is going to get you the results you dream of. Fat loss, weight gain, muscle gain, tone up, lean up, shape and sculpt - you name it, it is ACHIEVABLE.”

She Calls This “Hybrid Training”

Gabby_Dawn_Allen10gabbydawnallen/Instagram

Her favorite approach? “Hybrid training,” she adds, “as it’s so universal. Everybody can follow a a structured plan and use cardio as a tool to stay athletically competent and of course burn calories if you want to!”

Related: I’m a Fitness Trainer and These Are the Simple Habits Responsible for My Six-Pack

She Also Stresses the Importance of Consistency

Gabby_Dawn_Allen9gabbydawnallen/Instagram

There is a form of cardio everybody can do- running, bike, stepper or my classes,” she continues. “It’s all about CONSISTENCY. We build sustainable routines and bring enjoyment to exercise- which is half the battle anyway.”

💪🔥Body Booster: Most fitness experts agree that a combination of cardio, strength training, and healthy eating is the most efficient way to lose weight and build muscle.

Fitness & Workouts

Courtney Fisher Gives You Workout to Getting “Lean and Strong” Body

Courtney_Fisher_justtcocoo6
justtcocoo/Instagram
Leah Groth
By Leah GrothAug 31, 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
✓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 in shape? According to Courtney Fisher, a fitness trainer with over 1.3 million followers on Instagram alone, there are five exercises that can help you achieve a long and lean Pilates body fast. Fisher, who swears by her 3-2-1 strength x pilates method that will get you into “the best shape of your life” in 30 to 45 minutes three to five times a week, shares a free workout with her followers. “I want to be lean and strong and do strength x pilates, but IDK what to do,” she says, is a question she is being asked lately. Here are all the exercises that she recommends.

Full Body Combo Moves Hit Multiple Muscle Groups

In the caption, she explains that “Full body combo moves” help to hit “multiple muscle groups and burn tons of calories in a short amount of time.”

Overhead Reverse Lunges

Courtney_Fisher_justtcocoo8justtcocoo/Instagram

She starts with overhead reverse lunges, holding dumbbells with her arms flexed straight into the air. She recommends 10 reps and three sets.

RELATED:9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds

Lateral Lunge Plus Row

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept.Shutterstock

Next up, lateral lunge plus row. She also holds free weights and, as she lunges to one side, rows. Again, she recommends 10 reps per side and three sets.

Lemon Squeezer and Out

Courtney_Fisher_justtcocoo7justtcocoo/Instagram

Her next move? Lemon squeezer and out. A complex ab move that involves laying on your back and squeezing legs together while drawing your upper body in with weights. She recommends three sets of eight.

Dumbbell Glute Bridge March

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

Next up, dumbbell glute bridge march. She says to do 12 reps and three sets.

Dumbbell Squat Swings

Squats With DumbbellsShutterstock

The last exercise in the circuit are dumbbell squat swings, 12 reps and three sets.

Related: The #1 Best Ways to Get Fit When You're Short on Time

Also, Walk Daily for 10 to 20 Minutes

In another post, Courtney also stresses the importance of “walking daily” and claims that you don’t even have to get 10,000 steps in. She suggests 10 to 20 minutes, which she does on the treadmill. Walking briskly on a daily basis can help you maintain a healthy weight and lose body fat, as well as prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory, and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.

💪🔥Body Booster: Instead of doing simple exercises, try to work multiple muscle groups at once with combination moves like these.

Fitness & Workouts

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

Sadielee_Thomas1
sadieleethomas/Instagram
Leah Groth
By Leah GrothAug 11, 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.

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

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

Sadielee_Thomas3sadieleethomas/Instagram

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

Related: 5 Mistakes I Stopped Making After Becoming a Dietitian

You Need to Consider the Nutrition

Sadielee_Thomas7sadieleethomas/Instagram

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

Here Is Her Glute Workout

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

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

Here Is Her Walking Workout

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

Check out the workout ➡️

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

Here Is Her Core Workout

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

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

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

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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