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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.
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FACT CHECKED BY Christopher Roback
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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.

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.

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.

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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.
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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.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Belly fat—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
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Leah Groth
By Leah GrothJun 17, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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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.
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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.

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

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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