Skip to content
Nutrition & Diet
✓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@celebwell.com.

5 Simple Ways to Debloat Your Body

Here is how to “remove the bloat” fast.

Leah Groth
By Leah GrothSep 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:
FACT CHECKED BY Christopher Roback
Jada_digitaljada8
digitaljada/TikTok
Leah Groth
By Leah GrothSep 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:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Have you ever looked in the mirror one day and felt like your waist looked snatched, but the next, it didn’t? Bloating happens to the best of us, but luckily, you can do some things to mitigate it. Jada, an Atlanta-based wellness influencer who regularly shares videos about her weight loss journey, recently addressed boating in a viral video, claiming that she “cracked the code” and her “waist has been snatched ever since.” At the start of the clip, she shares photos taken two days apart, with her waist looking drastically slimmed down in the second photo. “What in the heck did I do differently in those few days? Sometimes, you think you're not making progress, but you're really just bloated, and once you remove the bloat, you see all the hard work you've been putting in. I literally woke up and was snatched,” she says, offering three tips on how to debloat your body fast.

OxyGreen Plus L-Glutamine

@digitaljada

How I debloat (actual tips that help)🧚🏽✨💕 @ehplabs #ehplabs

Jada maintains that the “dynamic duo” of OxyGreens and L-Glutamine is a “force to be reckoned with,” she claims. “This is so fast acting. I want a quick fix. This is it,” she continues. “When I tell you this starts working, you're going to feel it in your stomach.”

Prebiotic Foods

Fresh bananas on wooden backgroundShutterstock

“Diet is definitely going to impact your gut health,” she says. This is why “you definitely want to make sure you're including prebiotic” foods, like bananas. Other examples are asparagus, leeks, onion, garlic, berries, legumes, and seeds.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Probiotic Foods

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

As for probiotic foods, “y'all know one of my favorites is kombucha. Another example here is sauerkraut. So good for your gut,” she says. Other examples are yogurt, kefir, kimchi, fermented veggies, and miso.

The Combo of the Three Is Great for Your Gut

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.Shutterstock

She claims that the combo of the drink plus prebiotic and probiotic food equals gut health. “Your gut is going to thank you,” she says. “When I'm in a rut, and I'm like, I'm feeling extra bloated, and I'm going somewhere, and I want these jeans to fit a certain way, I'm going to pull this concoction out and also make sure my diet is balanced.”

Boating Changes with Your Cycle

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

She also adds that “on different phases of your cycle, you can absolutely be a little bit more bloated than others, so always keep that in mind,” but even so, this combo helps.

Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

An MD Explains Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Kenneth Brown, MD, a Texas-based gastroenterologist, Founder and Chief Medical Officer of Atrantil, and the host of the Gut Check Project podcast explains that during the menstrual cycle, hormonal fluctuations, primarily estrogen and progesterone, can have a significant impact on gastrointestinal function for women. “These changes can lead to symptoms such as bloating, abdominal discomfort, and changes in bowel habits,” he says.

Here Is What Helps with Bloating

Delicious tea with lemon on a wooden background. A slice of lemon on the table. Water with lemonShutterstock

What else helps with bloating? According to Dr. Brown, a fiber-rich diet, hydration, exercise, mindful eating, limiting trigger foods, and herbal teas. And yes, lemon water can help. “Warm lemon water may help alleviate bloating for some individuals by promoting hydration, stimulating digestive enzymes, increasing bile flow, reducing inflammation, and supporting regular bowel movements,” he says. “However, its effectiveness can vary depending on the underlying cause of bloating and individual factors such as digestive health and diet. It's important to note that warm lemon water may not be suitable for everyone, especially those with GERD or acid-related digestive issues.”

💪🔥Body Booster: If you are experiencing bloating, make sure to hydrate – even though it may feel counterintuitive. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Nutrition & Diet

5 Simple Ways to Debloat Your Body

Jada_digitaljada8
digitaljada/TikTok
Leah Groth
By Leah GrothSep 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:
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.

Have you ever looked in the mirror one day and felt like your waist looked snatched, but the next, it didn’t? Bloating happens to the best of us, but luckily, you can do some things to mitigate it. Jada, an Atlanta-based wellness influencer who regularly shares videos about her weight loss journey, recently addressed boating in a viral video, claiming that she “cracked the code” and her “waist has been snatched ever since.” At the start of the clip, she shares photos taken two days apart, with her waist looking drastically slimmed down in the second photo. “What in the heck did I do differently in those few days? Sometimes, you think you're not making progress, but you're really just bloated, and once you remove the bloat, you see all the hard work you've been putting in. I literally woke up and was snatched,” she says, offering three tips on how to debloat your body fast.

OxyGreen Plus L-Glutamine

@digitaljada

How I debloat (actual tips that help)🧚🏽✨💕 @ehplabs #ehplabs

Jada maintains that the “dynamic duo” of OxyGreens and L-Glutamine is a “force to be reckoned with,” she claims. “This is so fast acting. I want a quick fix. This is it,” she continues. “When I tell you this starts working, you're going to feel it in your stomach.”

Prebiotic Foods

Fresh bananas on wooden backgroundShutterstock

“Diet is definitely going to impact your gut health,” she says. This is why “you definitely want to make sure you're including prebiotic” foods, like bananas. Other examples are asparagus, leeks, onion, garlic, berries, legumes, and seeds.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Probiotic Foods

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

As for probiotic foods, “y'all know one of my favorites is kombucha. Another example here is sauerkraut. So good for your gut,” she says. Other examples are yogurt, kefir, kimchi, fermented veggies, and miso.

The Combo of the Three Is Great for Your Gut

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.Shutterstock

She claims that the combo of the drink plus prebiotic and probiotic food equals gut health. “Your gut is going to thank you,” she says. “When I'm in a rut, and I'm like, I'm feeling extra bloated, and I'm going somewhere, and I want these jeans to fit a certain way, I'm going to pull this concoction out and also make sure my diet is balanced.”

Boating Changes with Your Cycle

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

She also adds that “on different phases of your cycle, you can absolutely be a little bit more bloated than others, so always keep that in mind,” but even so, this combo helps.

Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

An MD Explains Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Kenneth Brown, MD, a Texas-based gastroenterologist, Founder and Chief Medical Officer of Atrantil, and the host of the Gut Check Project podcast explains that during the menstrual cycle, hormonal fluctuations, primarily estrogen and progesterone, can have a significant impact on gastrointestinal function for women. “These changes can lead to symptoms such as bloating, abdominal discomfort, and changes in bowel habits,” he says.

Here Is What Helps with Bloating

Delicious tea with lemon on a wooden background. A slice of lemon on the table. Water with lemonShutterstock

What else helps with bloating? According to Dr. Brown, a fiber-rich diet, hydration, exercise, mindful eating, limiting trigger foods, and herbal teas. And yes, lemon water can help. “Warm lemon water may help alleviate bloating for some individuals by promoting hydration, stimulating digestive enzymes, increasing bile flow, reducing inflammation, and supporting regular bowel movements,” he says. “However, its effectiveness can vary depending on the underlying cause of bloating and individual factors such as digestive health and diet. It's important to note that warm lemon water may not be suitable for everyone, especially those with GERD or acid-related digestive issues.”

💪🔥Body Booster: If you are experiencing bloating, make sure to hydrate – even though it may feel counterintuitive. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Easy Ways to Lose 10 Pounds By Summer

Happy fitness success woman winner. Asian girl cheering arms up of joy on summer beach.
Shutterstock
Leah Groth
By Leah GrothMay 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
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

Are you looking to lose 10 pounds fast? Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new post, she reveals 6 easy ways to lose 10 pounds by summer. “If you’re wanting to lose some weight for summer (& beyond!), here’s what to do,” she writes in the post. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

She starts out by prefacing that quick fixes won’t work. “There is no magic pill, overnight fix, 6 day challenge that is going to get you where you want to be. So only keep reading if you’re ready to do the damn thing,” she says.

1. Prioritize Protein

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

Her first recommendation is to prioritize protein. “30-35g per meal and at least 10-15g per snack,” she suggests.

“Protein keeps you full, and it burns more calories digesting it than carbs and fat,” explains Body Network’s Resident RDN, Tara Collingwood, co-author of the Flat Belly Cookbook for Dummies. “It is also really important to assist in maintaining muscle mass as you’re trying to lose weight.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

2. Amp Up Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Second, she recommends amping up fiber intake. “Aim for 25g of fiber daily. I’ve been calling this the 4th macro - it’s that important,” says Ferguson.

“Fiber is literally indigestible plant matter, but your body tries to digest it while in your stomach and intestines, which keeps your body busy and feeling full while it’s doing this,” explains Collingwood about how fiber works. “Fiber also helps you poop and is prebiotic, which means the good bacteria in your gut feed on it, which keeps them healthy and happy.”

3. Walk More

Man using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievementShutterstock

Next, Ferguson recommends walking more. “Fire up your metabolism & ⬆️ your NEAT by making your step count a non-negotiable! 8,500-10,000 steps daily,” she says.

“Walking even for a few minutes several times a day can boost metabolism instead of sitting at a desk all day long,” agrees Collingwood. “The more steps you take the more calories you burn. Walking is easy on the joints and is very simple to do!”

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

4. Lift Weights

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

Next, Ferguson recommends weight lifting. “4 x week strength training sessions - even 30 mins each - to build muscle,” she writes. “The more muscle we have on our bodies, the more calories we burn even at rest. Win-win.”

“As stated, the more muscle we have, the more calories we burn. Muscle keeps your metabolism higher every minute of the day, even while you are sleeping!” agrees Collingwood. “Muscle also supports your joints, helping to prevent injuries and falls and keeping you mobile and out of the hospital.”

5. Sleep

Pleasant young woman laying in bed and putting eye mask on before going to sleepShutterstock

Next, she suggests getting more sleep. “We need rest and recovery just as much as we need steps & weights. Life is just harder when you’re tired,” Ferguson says.

“Sleep helps to control important hormones that control appetite and fullness as well as reducing stress hormones and repairing the body from exercise to prevent injury,” explains Collingwood. “It also improves energy levels and mood.”

RELATED: 15 Surprising Foods That You Can Eat to Lose Weight

Drink More Water and “Cool It On the Booze”

Glass,Of,Iced,Water,At,RestaurantShutterstock

Hydration is also key, says Ferguson. This isn’t just drinking more water but also cutting out alcohol. “And while you’re at it, cool it on the booze, sis,” she recommends

Collingwood agrees. “Thirst can sometimes feel like hunger, but staying hydrated also helps with every single body process from digestion to circulation to energy,” she says.

“Alcohol is just empty calories that don’t contribute any nutritional value and can, in fact, be detrimental to health for many reasons, including increased cancer risk,” says Collingwood. “ It also decreases inhibitions, and people tend to eat more calories when they are drinking alcohol.”

💪🔥Body Booster: “There’s no winging it when it comes to fat loss. You need a plan. Things like pre-planning your meals, scheduling your walks + workouts, and figuring out how to get to bed on time … all take some thought + strategy. But as you’re building these habits that seem hard at first, soon they’ll be second nature, and the return is 100x 🧨 because you’re setting yourself up for LIFE,” says Ferguson.

Nutrition & Diet

5 Foods That Reduce Abdominal Fat

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight loss
Shutterstock
Ferozan Mast
By Ferozan MastSep 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

Belly fat—also known as abdominal or visceral fat—is a particularly dangerous type of fat stored deep in the abdominal cavity underneath the muscle, surrounding vital organs such as the pancreas, liver, and intestines. “For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems,” according to the Mayo Clinic. “In general, though, the greater the waist measurement, the higher the health risks.” While belly fat cannot be spot-targeted, certain things can help with fat-burning, and diet plays a crucial part in that. Here are five foods that can help encourage belly fat loss.

Get Enough Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Research shows getting the right amount of fiber can help with weight loss (ideally from whole foods). "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health. Fruits, vegetables, legumes, nuts and seeds, and whole grains are all high in fiber.

Good Quality Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

Good quality protein such as eggs, dairy, meat, seafood, and tofu can help preserve lean body mass and encourage weight loss. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” say the experts at the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:5 People Who Lost 30 Pounds Share How

Probiotics, Please

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Studies show that probiotic-packed yogurt can help fat loss. “When we put people on diets that include three servings of yogurt a day, we're able to nearly double the amount of fat that’s lost, compared to people on a low-dairy diet,” says University of Tennessee nutrition professor Michael Zemel, PhD. “We have one more tool to combat the obesity epidemic. People shoot themselves in the foot by jettisoning dairy when they go on diets. What they need to do is maintain or increase the dairy intake for a host of health-related reasons, and here's one more: it's going to help you burn fat.”

Try a Low-Carb Diet

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

Johns Hopkins researchers found that those who tried a low-carb diet lost an average of 10 pounds more than those on a low-fat diet (28.9 pounds for the low-carbers and 18.7 pounds for the low-fat people). Both groups took in the same amount of calories. “An extra benefit of the low-carb diet is that it produced a higher quality of weight loss,” according to Kerry Stewart, Ed.D. for Johns Hopkins Health. “With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet."

RELATED: 5 Effective Ways to Walk to Burn Body Fat

Don’t Forget To Hydrate

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Studies show that drinking water can help encourage fat-burning. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Easy Tips to Jumpstart Your Weight Loss Today

Cheerful young sportswoman resting after workout at the beach, taking a selfie, drinking water, sitting on a fitness mat
Shutterstock
Leah Groth
By Leah GrothJun 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Making the decision to embark on your weight loss journey is half the weight loss battle. Once you have committed to a healthier lifestyle, figuring out where to start can be overwhelming. However, according to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, there are a handful of hacks that can help you jumpstart the process.

1. Cut Out Liquid Calories

Assorted Organic Craft Sodas with Cane SugarShutterstock

Collingwood suggests starting by cutting out all liquid calories — except for milk, which has nutritional benefits. “Drink water, tea, calorie free beverages, etc.,” she says. “Even cut out fruit juice and eat real fruit instead.”

Related: Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

2. Use Smaller Plates

Contrasting large and tiny food portions of SpaghettiShutterstock

Second, use smaller plates. “We are simply eating too much, even sometimes the healthy foods,” she says. “If you fill a smaller plate, you are looking at a plate full of food but it is just smaller.” This doesn’t just apply to your plate. “Even look at the size of your glass, bowl, fork and spoon,” she adds.

3. Slow Down

Man eatsShutterstock

It shouldn’t be a race to finish your food. “It takes a few minutes (even 15 to 20) for the signal to get from your stomach to your brain that you are full,” says Collingwood. “If you eat more slowly you can stop when you are satisfied and not end up eating too much.”

4. Move More

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

Moving is key, says Collingwood. “We sit way too much. Move more throughout the day, so just moving every 60-90 minutes with a brisk walk, a few flights of stairs, or some jumping jacks can get blood flowing and wake up the metabolism. Try to get your heart pumping and break a sweat with exercise at least 3 to 5 times per week,” she says.

RELATED:12 Exercises That Torch Fat Best, According to a Certified Trainer

5. Be Accountable

tara_collingwooddietdivatara/Instagram

Be accountable, says Collingwood. This could mean daily weigh-ins, keeping track of your food intake on an app, or checking in with a friend or professional. “Staying on top of your progress (or lack of) can help you see what is working and what might need to be adjusted along the way,” she says.

💪🔥Body Booster: Slowing down your eating will likely result in weight loss, as you will give your body time to signal your brain that you are full.

Nutrition & Diet

She Lost 55 Pounds in One Year: 5 Tips to Become “Unrecognizable”

maci_parry
moveswithmaci/Instagram
Leah Groth
By Leah GrothApr 25, 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.

Maci Parry, who goes by the TikTok handle @moveswithmacy, is an inspirational weight loss influencer and online fitness coach who lost a whopping 55 pounds in just one year. The majority of her videos highlight the life changes she made to achieve her fitness goals and she regularly shares jaw-dropping before and after photos and videos. The Body Network has rounded up her top 5 weight loss tips to become “unrecognizable.”

1. Hot Girl Walks

Maci_Parry_splitmoveswithmaci/Instagram

In a recent video she revealed that there were five daily habits she integrated into her life to lose weight and become “happier, healthy.” The first habit? “Hot girl walks,” she revealed. “Girl, you don't have to get your a** in the gym every single day of the week. Every single time you go on a hot girl walk, you can burn an extra 2, 3, 400 calories every day,” she points out. “Walking is so underrated. Get yourself outside.” The Mayo Clinic endorses regular brisk walking, agreeing that it can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension. One 12-week study found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm) in obese women.

Related: 3 Proven Methods to Get the Body You Want in 2024

2. Up Your Protein Intake

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next, she suggests upping your protein intake. “Girl, you want to be working out your daily protein goal that suits you,” she exclaims. “You need to multiply your weight in kilograms times 2.2. Do that little sum. That is the amount of protein in grams you should be eating every single day. Start making that a priority.” 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.

3. Cut Out Liquid Calories (AKA Alcohol)

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

“I'm not saying you can never, ever drink again, but to become unrecognizable, lowering and cutting out some of that alcohol intake is key,” explains Maci. Not only by cutting out some of those liquid calories are you going to see a difference in your physical body, but your mind, your soul, the way you act, and how you feel is going to transform immensely.”

Related: Influencers' Top 10 Foods For Weight Loss

4. Hydrate

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

And, “drink more water, two to three liters per day,” Maci recommends. “I don't need to explain to you the benefits of drinking water. There's a thousand. Just start increasing it.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. How much should you drink? While it depends on a variety of factors, the U.S. National Academies of Sciences, Engineering, and Medicine recommends that men drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

Related: I Ditched the Gym for Pilates & Walking to Achieve the Dream Body I Love

5. Improve Gut Health

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Lastly, “take your gut health seriously,” she says. “We want to be getting those antioxidants, prebiotics, superfoods in our diet.” She recommends starting with a “good greens” drink. “Personally, I love OxyGreens. It does the job. It reduces bloating. It reduces inflammation all over gut health. Happy gut, happy self,” she says.

@moveswithmaci

5 daily habits to become unrecognisable 🤍 #gymgirl #glowup #glowupforreal #glowuptips #glowups #glowups #gymgirls #weightloss #weightlosstips #transformation #transformationbody #weightlossmotivation #glowupchallenge #mindsetshift

💪🔥Body Booster: Walking for less than an hour, three times a week, is a great, science-backed way to lose weight and improve your overall health.

Nutrition & Diet

Fitness Coach Lost 44 Pounds When She Stopped Doing These 5 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

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

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common

Julie Clouse
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothJan 20, 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 over 40 and struggling to lose weight? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she reveals a few of the habits all the fittest women she knows share. “Not to be dramatic but…There is no secret. The fittest women I know in their 40s have these 6 things in common. They ALL DO THIS!!!” she writes.

Strength Training

The first habit they share? “They prioritize strength training,” she says. “Fittest women in their 40s consistently lift heavy weights, focusing on progressive overload to build muscle and maintain strength.”

Healthy Diet

The next thing they have in common is a healthy diet. “They eat for their goals,” she explains. “They track their macros, prioritize protein (about 1g per pound of body weight), and fuel their bodies with balanced nutrition instead of following fad diets.”

Daily Activity

Another thing they do? “They stay active daily,” she says. “They prioritize NEAT (non-exercise activity thermogenesis) by walking, staying active, and avoiding a sedentary lifestyle, aiming for at least 8-10k steps a day.”

Stress Management

They also understand the importance of mental health and self-care. “They manage stress and recovery,” she writes. “They take rest days, prioritize sleep, and understand that recovery is just as important as workouts. Many practice mindfulness or stress management techniques.”

Patience and Discipline

The fifth habit they share? “They embrace patience and discipline,” she says. “They know results take time and stay disciplined even when progress feels slow.”

Consistency

And what is the most significant piece that ties this all together? “They are CONSISTENT,” she says. “No matter how busy life gets, they show up for themselves day after day. They don’t rely on motivation; they rely on habits they’ve built over time.”

Bonus Tips: Just Start

She also offers some bonus tips. “Just start,” she suggests. “Instead of getting overwhelmed about 6 things you feel like you need to change. Pick 1 start there.”

Don’t Focus on Perfection

“You do NOT have to be perfect. If you’ve been here long enough, I share how to incorporate a sustainable life style with your busy lives and families,” she adds.

Stay the Trail

Next, just keep going. “Yes, it will be hard at first. Yes, there will be days you’re wondering if you’re making progress. Stay the trail. This is for the long term. This is for longevity with your kids and spouses. This is for YOU!” she says.

Take One Hour for Yourself

She also stresses the importance of taking care of yourself and not feeling guilty for it. “Self care is not selfish. You deserve 1 hour to yourself,” she says.

Focus on Losing One Pound a Week

Finally, aim for one pound a week and celebrate it. “Losing 1lb a week is a BIG DEAL!! Imagine if you gained a lb a week. Give yourself grace. The slow way is the fast way for the long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 6 High-Protein Desserts for Fat Loss

Brittney Blanco
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothJan 20, 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:

Do you have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”

They Are Low-Calorie, High Protein, with “Amazing” Macros

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake

Shutterstock

Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.

Shutterstock

Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

top view of chocolate protein pudding. Eating a healthy sweet dessert

Shutterstock

Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

Jar with peanut butter on peanut background, close upShutterstock

Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.