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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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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.
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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.

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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.
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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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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.
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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

5 Natural Ozempic Alternatives That Torch Fat

Dr. Benjamin Bikman Ben Bikman PhD
Copyright Ben Bikman PhD/YouTube
Christopher Roback
By Christopher RobackMar 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Struggling with stubborn fat that just won't budge? Before turning to expensive GLP-1 medications like Ozempic, you might want to consider natural alternatives. Dr. Benjamin Bikman, a prominent metabolic scientist and professor at Brigham Young University, has uncovered powerful natural methods to boost your body's own GLP-1 production—the same hormone targeted by popular weight loss drugs. With a Ph.D. in bioenergetics and extensive research on metabolic disorders including obesity and diabetes, Dr. Bikman offers science-backed strategies that could help you burn fat without the concerning side effects of medications. Discover these five natural fat-torching alternatives and take control of your metabolism today.

What's This GLP-1 Thing Anyway?

GLP-1 (glucagon-like peptide 1) is a gut hormone released by the small intestine when you eat, Dr. Bikman explains. This remarkable hormone plays several crucial roles in fat burning and weight management.

"One of the primary functions of GLP-1 is the ability to inhibit glucagon secretion," Dr. Bikman notes in his video. By suppressing glucagon (insulin's opposite), GLP-1 helps lower glucose production in the liver and stabilizes blood sugar—a key factor in fat metabolism.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How It Helps You Eat Less

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

Another fat-fighting benefit is that GLP-1 delays stomach emptying. "By slowing down how quickly food is leaving the stomach, GLP-1 can prolong a feeling of fullness, reducing overall food intake," says Dr. Bikman. This natural appetite control helps you eat less without constant hunger.

Perhaps most importantly, Dr. Bikman points out that GLP-1 "activates satiety centers in the brain, directly acting on the hypothalamus to promote satiety, further reducing hunger and reducing the risk of overeating." This brain-gut connection is why GLP-1 has become such a target for weight loss interventions.

Why Some People Always Feel Hungry

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Research shows that obese individuals often have impaired GLP-1 responses. Dr. Bikman cites a study by Ranganath and colleagues demonstrating that "post-meal GLP-1 secretion in response to carbohydrate consumption was significantly down in individuals with obesity compared to those who are lean."

This difference is substantial. "When the groups ate carbohydrate, the lean group had a GLP-1 response that was about three to four times higher than that seen in the obese group," Dr. Bikman emphasizes. This reduced satiety signal may explain why some people struggle with portion control and constant hunger.

The Dark Side of Ozempic

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While drugs like semaglutide (Ozempic, Wegovy) can increase GLP-1 action, Dr. Bikman warns of concerning side effects. "The use of semaglutide resulted in 40% of the weight lost coming from fat-free mass, or lean mass," he cautions. This loss of muscle and bone can be difficult to recover from, especially with age.

RELATED:20 Possible Ozempic Side Effects

Mental Health Risks You Should Know

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Mental health impacts represent another serious concern. Research shows "the risk of depression goes up almost 200%, and the risk of suicidal behavior and anxiety goes up by a little over 100%," according to Dr. Bikman.

When the Medication Stops Working

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Furthermore, patients often experience a return of sweet cravings after about two years, with studies showing that "at about two years, it had returned totally to normal." This coincides with when 70% of people discontinue the medication.

These concerns make natural approaches to boosting GLP-1 particularly appealing for sustainable fat loss. Read on to learn five natural alternatives to Ozempic that boost fat burning.

1. Yerba Mate: Your New Morning Drink

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Dr. Bikman's own laboratory research demonstrates that yerba mate tea significantly increases GLP-1 levels. "It was an increase of about 40 to 50 percent," he reports.

The magic behind yerba mate's effectiveness lies in its compounds. "Ferulic acid alone had a modest effect on stimulating GLP-1 from the L-cells, but that its microbial metabolite, dihydroferulic acid, increased GLP-1 significantly," Dr. Bikman explains. When this metabolite was tested directly, it increased GLP-1 "three or four times."

Bonus: It Fights Sweet Cravings Too

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Beyond GLP-1 stimulation, yerba mate contains bitter compounds that further promote satiety and reduce sweet cravings, offering a "one-two punch" for fat loss.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

2. Allulose: The Sweet Secret

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This rare sugar provides sweetness without the metabolic downsides of regular sugar. Dr. Bikman's research found "a significant increase in GLP-1 levels with allulose consumption. And in fact, it was quite a rapid effect."

Satisfy Your Sweet Tooth Without Guilt

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Unlike traditional sugars, "allulose does not spike blood glucose or insulin, but instead actually acts in a way to really promote some appetite suppression," Dr. Bikman explains. This makes it an ideal alternative to sugar for those trying to lose fat while satisfying sweet cravings.

Blood Sugar Benefits Too

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Allulose's ability to boost GLP-1 also helps regulate blood glucose by inhibiting glucagon, making it particularly beneficial for metabolic health beyond just weight management.

RELATED:20 Things to Avoid While on Ozempic

3. Low-Carb Eating: A Simple Switch

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Research demonstrates that a low-carb approach naturally enhances GLP-1 production. Dr. Bikman cites a study by Hall and colleagues showing that "those that were adhering to the low-carb diet had a significantly higher GLP-1 level" even in a fasted state.

Three Times More Satiety Power

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Even more impressive, "the low-carbohydrate meal elicited an increase in GLP-1 that was about three or four times higher than the same number of calories, but that found in the low-fat meal," Dr. Bikman reports.

Based on this evidence, he recommends we "control the carbs while prioritizing protein and not fearing fat" to naturally enhance GLP-1 production and facilitate fat burning.

4. Collagen: Not Just For Skin

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While most people take collagen for skin and joint health, it offers significant metabolic benefits as well. "Collagen peptides have also been shown to increase GLP-1 secretion," says Dr. Bikman.

Double Benefit You Didn't Know About

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In animal studies, researchers found that collagen peptides "increased blood glucose metabolism and blood glucose control and improved insulin sensitivity," benefits that appear to be mediated through increased GLP-1 production.

This finding suggests collagen supplementation provides dual benefits for both tissue health and fat burning through enhanced GLP-1 signaling, making it "one of the unappreciated aspects of collagen."

5. Better Sleep: The Easiest Fix

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Sleep quality significantly impacts GLP-1 function and fat metabolism. "Poor sleep has been associated with impaired GLP-1 responses and impaired hunger," Dr. Bikman warns.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Break The Late-Night Snacking Cycle

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The mechanism is clear: "A bad night of sleep actually blunts your GLP-1 levels, which can result in a reduced satiety signal, in other words, greater hunger." This increased hunger leads to more snacking and cravings, potentially creating a vicious cycle of poor eating and disrupted sleep.

By prioritizing quality sleep, you can maintain optimal GLP-1 levels and support your body's natural fat-burning processes without additional interventions.

The Natural Approach Wins Long-Term

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While GLP-1 medications like Ozempic can be effective for weight loss, Dr. Bikman emphasizes that natural alternatives offer "a safer, yes, more subtle, but more sustainable strategy for maintaining metabolic health and helping GLP-1 work for you."

Your Action Plan Starts Now

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By incorporating yerba mate, allulose, a low-carbohydrate diet, collagen peptides, and quality sleep into your routine, you can naturally enhance your body's GLP-1 production. These five strategies provide practical, science-backed alternatives to expensive medications for those seeking sustainable fat loss without concerning side effects.

As Dr. Bikman concludes, these natural methods offer hope especially for those who "may be getting a blunted GLP-1 response to what they're eating," helping them regain control over appetite, metabolism, and ultimately, their weight. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

He Dropped 135 Pounds 10 Easy Hacks

Alex Solomin
I Lost 135 Pounds by Eating More and Walking
Copyright Alex Solomin/YouTube
Christopher Roback
By Christopher RobackMar 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Have you ever felt frustrated watching the scale refuse to budge despite your best efforts? You're not alone. Alex Solomin, a Weight Loss & Fitness Coach with 173K YouTube subscribers, struggled for years before finally discovering what actually works. After making countless mistakes that stretched his weight loss journey to over four years, he finally cracked the code that helped him shed 135 pounds and keep it off. These are the exact strategies Alex still uses daily to manage his appetite and maintain his results. Had he known these simple hacks earlier, he could have reached his goals in half the time. Here are the game-changing tips that transformed his body and can do the same for you.

1. Prioritize Protein for Lasting Fullness

Protein is your secret weapon for weight loss. "Protein is the most satiating macronutrient, which means that if you eat more protein, you're going to be much more fuller for a much longer period of time," Alex explains in his video. When hunger management is your biggest challenge, protein makes the entire process significantly easier.

But not all protein is created equal. "When you're looking at salmon, for example, salmon is absolutely healthy. It's great. However, it's very high in calories because it's high in fat," Alex warns. Be mindful of fat content when selecting protein sources - choose 96-4% ground beef instead of 80-20% to save significant calories while eating the same amount of food.

2. Always Chew Your Protein Instead of Drinking It

While protein shakes are convenient, solid protein keeps you fuller much longer. "If you're trying to pick a protein shake and you have an option between a protein shake and a chicken breast, the chicken breast is a lot better choice because you have to chew it," Alex recommends. "It will digest over a longer period of time. And in that same regard, it's going to keep you fuller for a much longer period of time."

Processed protein digests faster because it's already partially broken down. Whole protein sources require more digestion time, keeping hunger at bay much longer.

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

3. Replace Empty Carbs With Volume-Packed Fruits and Vegetables

" Carbs to me are the easiest food to overconsume calories on," Alex admits. Potato chips, sweets, cookies, and ice cream seem designed to make us overeat without realizing it.

The solution? "I would highly recommend to get most or all of your carbs from fruits and vegetables," Alex suggests. "The biggest reason why you want to choose fruits and vegetables is because of volume eating." The fiber in fruits and vegetables not only keeps you fuller longer but makes it nearly impossible to overconsume calories.

"I can blink and have 500 calories in a little bit of ice cream or cookies. Whereas if I told myself, or I still tell myself to this day that most of my carbs will be coming from fruits and vegetables... I end up getting filled up much quicker and not going over my calories quite as easily," Alex shares.

4. Push Dinner Closer to Bedtime to Eliminate Night Cravings

One of Alex's most unconventional yet effective tips tackles the notorious late-night eating window. "Maybe my dinner ends at 6 PM and I go to sleep at 11 PM. That's five hours of time. That's a five-hour window of opportunity to get hungry and start snacking," he explains.

The hack? "Have your dinner a bit closer to bedtime and don't be scared of having dinner after 7 PM after 8 PM," Alex advises. This simple timing adjustment can cut your snacking window in half, dramatically reducing opportunities for mindless eating.

5. Make Your Final Meal a Protein-Packed Salad

For maximum effectiveness against late-night cravings, combine the dinner timing hack with strategic meal composition. "Make your dinner a giant salad, make it a giant salad with protein," Alex recommends. "This giant salad is going to be very, very voluminous. It's going to be filled with tons of volume of food, is going to be filled with a lot of fiber as well as slow digesting protein."

This powerful combination "will help you almost eliminate late night cravings," according to Alex. Just watch out for high-calorie dressings that can double your meal's calories.

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

6. Switch to Zero-Calorie Sauces and Seasonings

Condiments can silently sabotage your progress. "When you're not mindful of your sauces, your dips, your seasonings, your oils, and you apply them into your current nutrition, you will effectively make weight loss more difficult because you will be filling up your nutrition with calories that do not fill you up," Alex warns.

Look for sugar-free, fat-free, or low-calorie alternatives. "There's G-Hugues. There's also Heinz sugar-free ketchup. There's balsamic vinegar. There is also zero calorie dressings and sauces," Alex suggests. These can save hundreds of calories while making healthy food taste better.

7. Stock Up on Dry Seasonings for Flavor Variety

Eating the same foods repeatedly can lead to diet fatigue and eventual abandonment. Alex's solution? "Stock up on as many different kinds of dry seasonings as possible," he advises. Brands like McCormick and Mrs. Dash offer zero-calorie options that can completely transform basic foods.

"You can make your eggs taste different. You can make your chicken taste different. And it will just make your regular food, again, taste a lot better," Alex explains. This simple hack keeps your taste buds entertained without adding calories.

8. Bring Your Own Food to Work Every Day

This overlooked habit might be the most powerful of all. "I can't even describe to you how important this is and how often overlooked this simple habit is," Alex emphasizes. "If you make it a goal to leave your house and just bring food with you and make it a goal to only eat the food that you bring with you at work, you will lose weight a lot easier."

Without prepared food, you'll likely resort to cafeteria meals, vending machines, drive-throughs, or restaurant meals - all giving you less control over ingredients and calories. Bringing your food creates "an immense powerful feeling of control that you want to maintain as often and as much as possible throughout your weight loss journey."

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

9. Choose Smart, Long-Lasting Snacks

Mindless snacking while watching TV can easily add 800-1000 unplanned calories to your day. Alex's solution? "Choose sugar-free snacks such as sugar-free jello, sugar-free pudding, sugar-free hard candy."

Hard candy is particularly effective because it lasts much longer than chewable options. "Hard candy tastes pretty good, but also you eat it for a long time," Alex explains. "Some hard candy, you will probably eat that piece of hard candy for a few minutes at minimum," compared to chewable candy that's gone in seconds.

10. Never Skip Meals

Counterintuitively, skipping meals often leads to weight gain, not loss. "One of the biggest reasons why people tend to have cravings is because they don't eat that much throughout the day," Alex observes. "They skip meals, especially at work, and they essentially starve themselves up until the time that they get home. And once they get home, anything goes."

While skipping meals seems logical for weight loss, the reality is different. "What's actually going to happen is you will starve yourself for the first three quarters of the day. In the last quarter of the day, you'll come home, you'll binge eat," Alex warns. Aim for at least 2-3 meals daily to keep your system consistently processing food.

11. Stay Constantly Hydrated

Liquids are a simple yet effective tool for managing hunger. "What you should also be doing throughout the day is having a decent amount of liquids. This could be water. This could be seasoned flavored water. This could be coffee. This could be tea. If you want diet soda," Alex recommends, noting his personal preference for Coke Zero.

Keeping liquid in your system throughout the day provides hydration while helping you feel fuller, making weight loss slightly easier over time.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

12. Increase Your Daily Movement (NEAT)

Exercise isn't the only way to burn calories. Non-exercise activity thermogenesis (NEAT) includes all physical movement outside formal workouts. "NEAT plays a very, very vital role in your entire daily or weekly caloric expenditure, much more than people really realize," Alex explains.

Simple activities like cleaning your house, doing laundry, walking to the supermarket, or taking a quick 10-minute walk burn significant calories without requiring extra gym time. "Focus on NEAT, clean the house, do your laundry, clean out your garage, clean out your closet, go for a short 10-minute walk. And that will be extremely beneficial," Alex advises.

13. Make Outdoor Walking a Daily Non-Negotiable

Building on the NEAT principle, Alex recommends making it "a goal to at minimum every single day to make it a habit to walk outside the house." The psychology behind this is powerful - once you step outside, you're unlikely to immediately turn back.

"You will likely spend at least 10, 15, 30 minutes going for a walk, which will burn calories. And if you do this habit every single day, it will burn calories continuously, which will increase your caloric expenditure throughout the week," Alex explains.

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

14. Pause Before Snacking to Break Mindless Eating

Our final hack targets the psychology of cravings. "If you're about to reach for a snack that you feel you want to eat, I would just say pause for like 10, 15, 20 seconds and ask yourself, do I really want to eat this food?" Alex suggests.

This brief pause reveals that most cravings aren't genuine hunger but rather boredom or stress. "Chances are, you're probably just trying to grab this because it's same pattern you've done over however many years. And if you just pause for a little bit, you will find that you're not really hungry," Alex explains. This simple mental reset can prevent hundreds of unnecessary calories.

These 14 strategies helped me drop 135 pounds and still help me maintain my weight today. I'm convinced that applying even a few of these tips will make your weight loss journey dramatically easier and more successful than mine was. Which one will you try first? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fat Loss Coach Reveals 9 Tips for Sustainable Weight Loss

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Leah Suzanne
By Leah SuzanneMar 27, 2025
Leah Suzanne
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✓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.

Are you trying to lose weight – and keep it off? While you can lose weight rapidly, oftentimes, you won’t be able to keep it off. This is why sustainable weight loss is the way to go. According to Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, there are a few key habits that will help you burn fat fast, but also keep it from coming back. Here are nine tips that actually work for sustainable weight loss.

Pay Attention to Portion Size

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Her first tip is to pay attention to portion size. “It’s not always the ‘what’ you eat but rather the ‘how much’ you are eating,” she says. “I have seen many clients eat really healthy food, but they are just simply eating too much of even the healthiest food.”

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

Prioritize Sleep

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Next, prioritize sleep. “It’s not just the quantity of sleep, but really the quality that matters most. Practicing proper sleep hygiene is key to getting the proper amounts of REM and deep sleep to support weight loss efforts,” she writes.

Eat Whole Foods

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Next, pay attention to the quality of your food. “Eat whole foods and minimize processed foods. Whole foods are not only lower in calories, but they are typically higher in fiber and protein which help with fullness. Processed foods often have a lot of added sugar, fat, and sodium,” Collingwood says.

Don’t Drink Your Calories

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Don’t drink your calories. “Drink only calorie free beverages. Skip the sugar sweetened beverages like regular soft drinks, lemonade, sweet tea, and the decadent coffee drinks with added sugars. A glass or two of low fat milk can fit, but otherwise go easy on any beverages with calories,” she writes.

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

Exercise Daily

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She also recommends exercising daily. “Move your body at least 30 minutes every single day. Planned exercise is best where you get your heart pumping and get out of breath. In addition to an exercise session each day, aim to move more and avoid sitting as much,” she says.

Strength Train

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She also recommends strength training at least 2 days per week. “When you lose weight, you often will lose muscle in addition to fat and water weight. By doing resistance (strength) training, you can maintain and maybe even build muscle while losing weight which will do wonders for your metabolism,” she says.

Keep Track of Your Progress

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Keep track of your progress. “Studies show that people who keep track of their progress with regular weighing of themselves and tracking calories, sleep, and exercise lose more weight and keep it off better than those who don’t track,” she says.

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

Eat Throughout the Day

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Next, spread food out throughout the day and start eating within 2 hours of getting up. “Eating too much at one time of the day causes the body to store excess calories, but spreading out your calories, especially protein, has been shown to help with weight loss and maintaining muscle,” she says.

Manage Stress

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Her last tip is to focus on stress management. “People often skip workouts or turn to food for emotional comfort in times of stress, so regularly working on reducing stress with things like meditation, deep breathing, journaling, or a yoga practice can help tremendously,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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