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Fitness & Workouts

20 Signs That Your Workout Routine Is Actually Burning Fat

Jason Kozma, aka Mr. America, reveals everything to be on the lookout for

Leah Groth
By Leah GrothJul 02, 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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Leah Groth
By Leah GrothJul 02, 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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Fitness & Workouts

So, you finally made the decision to start your workout routine and get into shape. But how will you know when, or even if, it is working? According to certified fitness trainer, Jason Kozma, aka Mr. America and Mr. Muscle Beach, is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training, there are a few signs that your routine is actually burning fat.

Clothes Fit Better

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The first sign you are burning fat is if your clothes are fitting better. “You will notice changes in how your clothes fit, such as feeling looser around the waist and hips,” he says.

Increased Energy Levels

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You might think that exercising makes you tired, but it actually has the opposite effect. Kozma says you should have “more energy throughout the day and reduced feelings of fatigue” when you are in the fat-burning process.

Improved Sleep Quality

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Have you noticed your sleep quality is improving? “Falling asleep faster and experiencing deeper, more restful sleep” is a definite sign you are burning fat.

Visible Muscle Definition

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Visible muscle definition is another sign. Expect “more defined muscles as fat decreases and muscle mass becomes more apparent,” says Kozma.

Steady Weight Loss

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Are the numbers on the scale going down? Steady weight loss means you are burning fat, says Kozma. Look out for “a consistent decrease in weight over time, even if it's gradual.”

Reduced Body Measurements

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Another way to know if your fat is dissolving? Reduced body measurements, says Kozma. “Smaller measurements around key areas such as the waist, hips, thighs, and arms,” are sure signs.

Increased Strength

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Are you feeling stronger? “Gaining strength and being able to lift heavier weights or perform more reps” is another sign.

Better Endurance

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Can you go harder for longer? “Better endurance” and “improved stamina during workouts and daily activities,” is a fat-burning hint.

Reduced Appetite

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If you are burning fat it is likely your appetite is reduced. “A more regulated appetite and fewer cravings, especially for unhealthy foods,” is normal, says Kozma.

Lower Body Fat Percentage

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Lower body fat percentage is another obvious sign. “A decrease in body fat percentage, as measured by calipers or body composition scales,” will be a good indicator, he says.

Improved Mood

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Are you feeling happier? “A more positive mood and reduced symptoms of stress, anxiety, and depression” are symptoms of fat burning, according to Kozma.

Healthier Skin

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You may even notice an improvement in your complexion. Healthier skin that is “clearer and more vibrant” is often a result of better hydration and a healthier diet.

Enhanced Mobility

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As you burn fat you are more likely to experience enhanced mobility. This can include “better flexibility and range of motion in joints and muscles,” Kozma maintains.

RELATED: I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”

Increased Motivation

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Increased motivation is another benefit of fat burning. This could be a “greater enthusiasm and commitment to going to the gym,” Kozma says.

Better Digestions

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Your gut health will likely improve, and you may experience better digestion. Improved digestive health may include “less bloating and regularity,” Kozma says.

Stable Blood Sugar Levels

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Stable blood sugar levels are another positive side effect. This could be in the form of more consistent blood sugar levels, reducing spikes and crashes, Kozma explains.

RELATED: I Lost Over 90 Pounds After Years of Trying to Lose Weight the "Wrong Way"

Improved Cholesterol Levels

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Another health marker to look out for? Improved cholesterol levels. “Lower LDL (bad) cholesterol and higher HDL (good) cholesterol,” he says.

Lower Resting Heart Rate

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You might also notice a lower resting heart rate. “A decrease in your resting heart rate indicates improved cardiovascular health,” Kozma says.

Visible Fat Loss in Stubborn Areas

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You may also notice visible fat loss in stubborn areas. This might be a reduction of fat in areas where it's typically harder to lose, like the belly or thighs, he says.

RELATED: What Happens to Your Body When You Stop Eating While Distracted

Positive Feedback

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Finally, you might start receiving a lot of positive feedback. “Compliments and observations from others about your physical changes and overall health improvements” are big benefits of getting in shape. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Nutrition & Diet

6 Hidden Signs You Are Actually Burning Fat

Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
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By Alek Korab,
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Alek is a seasoned media leader with 27 years of experience. With a track record of impactful coverage reaching ...
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Jan 15, 2025
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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.

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

Standing in front of the mirror, scrutinizing every inch for signs of progress after weeks of dieting? You're not alone. While the scale might be your go-to measure of success, it doesn't tell the whole story of fat loss. As a Sports Scientist and former international athlete, Ivana Chapman has helped thousands transform their bodies through science-based approaches. Drawing from her expertise in Sports Science, NSCA certification, and experience as both an international karate athlete and Canadian National Natural Bikini Competitor, she reveals the hidden signs that prove your body is actually burning fat. Read on to discover the six definitive indicators that show your weight loss plan is working.

1. Scale Patterns Matter More Than Daily Numbers

The first sign requires looking beyond daily fluctuations. "When we're talking about being in a calorie deficit, we want this to be a fairly long duration to see the right changes," says Ivana in her video post. She emphasizes tracking weight trends over at least three months, noting that normal variations occur due to fluid balance and undigested food. To accurately track progress, she recommends calculating weekly averages rather than focusing on daily numbers.

RELATED: The “10x Protein Trick” That Helps You Lose Fat, Not Muscle

2. Your Measurements Tell the Truth

"The waist to hip ratio can give you an idea of certain risk factors," Ivana explains, highlighting the importance of regular body measurements. While the scale might not budge, changes in your waist, hips, and other key areas can reveal fat loss. She recommends measuring specific areas based on your goals, whether it's your mid-thigh, biceps, or waist circumference.

3. Your Clothes Fit Differently

One of the most reliable indicators of fat loss is how your clothes fit. "You might not see any change in the scale, but you are getting leaner," Ivana points out. Pay particular attention to your waistband and how shirts fit around your midsection. A looser belt notch or more comfortable fit can signal successful fat loss, even when other metrics haven't changed.

RELATED: Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s

4. Progress Photos Show Visible Changes

"Take some pictures of yourself so you can see where you're at at the beginning," Ivana advises. She recommends capturing front, side, and back views weekly. These visual records often reveal changes that might be hard to notice day-to-day, with notable differences becoming apparent after six weeks of consistent effort.

5. Your Appetite Patterns Shift

A subtle increase in hunger can actually indicate success. "Your body is trying to maintain what we call homeostasis," Ivana explains. When you're in a calorie deficit, your body naturally signals for more food. However, she emphasizes that extreme hunger isn't the goal: "A little bit of hunger here and there is okay, do not go to the extremes where you're ravenous all the time."

6. Your Body Temperature Changes

Some people experience feeling colder, particularly in their extremities, when successfully burning fat. While Ivana notes this isn't universal, it can be one of several indicators that your body is adapting to a calorie deficit.

RELATED: Glucose Expert Reveals Natural Hack That Stops Hunger in 90% of People

Maintain a Sustainable Approach

While these signs are important indicators, Ivana emphasizes the importance of a sustainable approach. "Please be patient," she advises, recommending a minimum three-month perspective on progress. She warns against extreme calorie restrictions, noting that severe deficits can lead to health issues including loss of sex drive, hair loss, and hormonal disruptions.

The Right Way to Track Progress

Success comes from monitoring multiple indicators while maintaining a reasonable calorie deficit. "Aim for a sustainable approach that can keep you healthy while achieving your weight loss goals," Ivana recommends. This means ensuring proper nutrition with adequate protein, vegetables, and fruits while creating a modest calorie deficit you can maintain long-term. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

7 Signs Your Body Is Actually Burning Fat

Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat
Copyright Jenny Le/YoTube/Shutterstoc
Christopher Roback
By Christopher RobackJan 15, 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.

Trying to figure out if your diet is actually working? You're not alone. While the scale might show lower numbers, that doesn't always mean you're losing fat. Dr. Jenny Le, a Family Medicine Physician and fitness enthusiast with over 110,000 YouTube subscribers, has helped countless patients identify true fat loss. Through her medical practice and personal experience as a doctor mom, she reveals the real signs your body is burning fat, not just losing water weight or precious muscle.

Your Body Composition Is Changing Despite the Scale

The first sign of real fat loss isn't just about numbers on the scale. "You are going to lose weight, but you don't want to look skinny fat," Dr. Le explains to her patients. When you're losing fat while maintaining muscle, your body becomes more toned and firm, even if the scale doesn't show dramatic changes. This is what we want - a transformation in body composition, not just weight loss.

You're Maintaining Strength in Your Workouts

One clear sign of successful fat loss is maintaining your strength during workouts. "Just because your calories decrease does not mean that your intensity at the gym should also decrease," Dr. Le emphasizes. When you can maintain your training intensity while eating less, it's a strong indicator that your body is preserving muscle and primarily burning fat for fuel.

Your Hunger Isn't Out of Control

Sustainable fat loss comes with manageable hunger levels. "When people have a larger higher protein breakfast, they tend to feel more full and choose to eat less throughout the day," Dr. Le shares from her clinical experience. If you're not experiencing extreme hunger or binge eating episodes, it's a good sign your body is adapting to fat burning.

RELATED: Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Your Energy Levels Are Stable

Proper fat loss shouldn't leave you exhausted. In fact, when you're burning fat effectively, your energy levels remain relatively stable. "If you're really tired, if you can't sleep, if you're really anxious, if you are angry all the time, there's lots of different signs that your body is telling you, 'Hey, I'm over this,'" Dr. Le warns. Stable energy is a positive sign of healthy fat loss.

You're Hitting Your Protein Goals

A key indicator of effective fat loss is consistently meeting your protein targets. "Anywhere from 0.8 to one grams per pound of lean body mass is a good starting point," Dr. Le recommends. When you're hitting these numbers while in a calorie deficit, you're supporting muscle preservation and healthy fat loss.

Your Clothes Fit Differently

While a scale measures overall weight, changes in how your clothes fit can reveal fat loss. "You can gain weight very, very, very slowly," Dr. Le explains when discussing body recomposition. Your clothes might feel looser in some areas while fitting better overall, indicating you're losing fat while maintaining or even gaining muscle.

RELATED: Coach Lost 10 Pounds in 2 Months Eating 10 "Practically" Zero-Calorie Foods

Your Metabolism Is Adapting, Not Crashing

Perhaps the most important sign of healthy fat loss is a stable metabolism. "Don't worry, your body adapts. Just as your metabolism adapts going down, your metabolism will adapt going up as well," Dr. Le reassures her patients. When you can gradually increase your calories without immediate weight gain, it's a sign your body has maintained its metabolic health during fat loss.

The key to lasting fat loss isn't just about eating less – it's about eating right and maintaining your body's metabolic machinery. "If you're mainly eating whole foods high in protein, I guarantee you you're not going to gain back all the weight that you've lost," Dr. Le tells her patients. By watching for these seven signs, you can be confident you're losing fat while protecting your hard-earned muscle and metabolic health.

Remember, true fat loss is a gradual process that leaves you feeling stronger, not depleted. Continue resistance training, maintain your protein intake, and pay attention to these signs. Your body will tell you when you're on the right track. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

8 Signs You Are Burning Fat During Exercise

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Leah Groth
By Leah GrothOct 01, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

So, you are working out and trying to shed fat. How do you know that it is actually working? Los Angeles personal trainerJason Kozma, aka Mr. America and Mr. Muscle Beach, is a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training; he explains that there are a few ways to know. “Signs that indicate you are burning fat during exercise can be subtle and may not show immediate results,” he explains. “However, several physiological indicators suggest that your body is using fat for fuel.”

1. Sustained Energy Levels

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The first way to know is if your energy levels are sustained. “When your body shifts to burning fat, energy levels tend to stabilize. Fat is a slower-burning fuel, so if you can maintain energy during moderate-intensity workouts (like walking or steady-state cardio), it’s a sign your body is using fat as a primary energy source,” says Kozma.

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2. Increased Endurance

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The second way is that endurance has increased. “Fat is an efficient fuel source for long-duration, low-to-moderate-intensity activities. If you notice improved endurance over time, this is a sign your body is adapting to burning fat,” he says.

3. Improved Recovery Between Workouts

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The next sign? Improved recovery between workouts. “Efficient fat burning leads to faster recovery as fat metabolism promotes better oxygen utilization. If you find yourself recovering more quickly after exercise, your body might be efficiently using fat stores,” he explains.

4. Fatigue During High-Intensity Workouts

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Are you experiencing fatigue during high-intensity workouts? “At very high intensities, your body primarily uses glycogen (carbohydrate stores). If you experience fatigue as your glycogen stores deplete and transition into a lower, more sustained pace, your body may switch to burning fat. This applies to cardio workouts. Weight training workouts can be less affected by this transition,” Kozma states.

5. Stable Hunger Levels Post-Workout

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If your hunger levels stabilize, it could be a fat-burning signal. “Fat oxidation can help stabilize blood sugar levels, preventing extreme hunger post-workout. If your appetite remains relatively stable after workouts, it could indicate that your body is efficiently burning fat,” says Kozma.

RELATED:He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

6. Gradual Weight Loss or Inch Loss

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Gradual weight loss is another sign. “Over time, one of the clearest signs of fat loss is a gradual decrease in body weight or body measurements even if your weight does not decrease as much as expected. If you notice that you’re losing inches or your clothes fit better, it's a good indication of fat loss,” he says.

7. Heart Rate in the Fat-Burning Zone

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Exercising in the "fat-burning zone" typically means keeping your heart rate between 60-70% of your maximum. “Using a heart rate monitor (muffin built into cardio machines these days, or easily tracked with a wearable like an Apple Watch or Fitbit) can help you gauge if you're in this zone,” says Kozma.

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

8. Changes in Body Composition

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The last sign is changes in body composition. “If you're noticing a change in how your body looks and feels (less fat, more muscle definition), it's likely that you're burning fat during your workouts, even if the scale doesn't show it immediately,” Kozma says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Signs You Are Burning Fat While Exercising

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Leah Groth
By Leah GrothMay 30, 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 Christopher Roback
✓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.

When working out and dieting, the goal is to burn fat – not muscle. But how do you know if you are actually accomplishing it? In a new YouTube video, Autumn Bates, a Clinical Nutritionist who has a Master's in Nutrition Human Performance reveals the “five signs that you're burning fat and not muscle during your weight loss journey.”

1. You Can’t Rely on a Traditional Scale

“If you're purely relying just on a traditional scale, it's pretty much impossible to actually tell if you're losing body fat or if you're losing muscle mass. And this really matters if you're looking for long-term sustainable results,” Autumn explains.

Related: 11 Ways to Ignite Your Metabolism to Burn Fat All Day

2. Losing Fat – Not Muscle – Is Beneficial in the Long Run

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“Most traditional calorie restricted protocols will result in a significant amount of muscle loss. This muscle loss can then cause a decrease in metabolism as well as a host of other issues for long-term health, like reduced bone density, increased risk of osteoporosis, as well as increased risk of insulin resistance and type two diabetes,” she says, adding “losing muscle mass just makes us more sensitive to carbohydrates, so it makes gaining weight back so much easier.” She explains that using a few tools can help address this issue, allowing you to keep your metabolism revving and so you can reap the “benefits of having muscle mass on our body for long-term health and make it so we can maintain our results for the long run.”

3. First Sign: Your Clothes Are Fitting Differently

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The first sign that you're losing body fat and not muscle mass” is that “your clothes are fitting differently,” Autumn says. “Now, you've probably heard the saying that muscle weighs more than fat, and although that's like a little play on words, what it really means is that per volume muscle is going to be a lot more dense. So five pounds of muscle is going to look a lot smaller than five pounds of fat. That's why you'll often see these photos on Instagram or other platforms where you see these people who look really toned, really fit, but they weigh more than you would've expected. That's because they have lower body fat, but they have a lot higher muscle mass. So when you're losing body fat while maintaining or even slightly increasing muscle mass, it can result in your clothes feeling a lot looser. And this is because we're getting rid of body fat that takes up more physical space, but leaving behind the leaner muscle mass, especially for women. You might notice this more so in your pants.”

4. Second Sign: You Are Not As Hungry

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“The second sign is that you're not as hungry,” says Autumn. “Burning fat as fuel tends to make us less hungry, especially when you're focused on the types of foods that help us to more efficiently burn fat as fuel, which are those that are rich in protein, fat, and fiber,” she adds, emphasizing that “protein is the most important macronutrient when it comes to actually maintaining muscle mass during a weight loss process. It's really just mandatory to be eating enough protein to actually maintain muscle mass. When you're losing weight and eating enough protein for the body's needs is so satiating, you're just not really hungry. So eating high quality proteins like eggs, Greek yogurt, beef, chicken, pork, tempeh, are great tools for not only helping to keep muscle mass while burning body fat, but also to just not feel hungry during the weight loss process.”

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

5. Third Sign: Your Measurements Are Decreasing

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The third sign that you're burning fat and not muscle “is that the measurements are decreasing even if the scale is not,” says Autumn. “I prefer taking measurements rather than just looking at the scale because it actually gives you an idea of what your body composition is, depending on which form of measurement you're using. It can even tell you specifically how many pounds of body fat you lost or how many pounds of muscle mass you lost or gained. A regular scale can't do that.” You can also measure yourself using an old school tape measure.

6. Fourth Sign: You Are Getting Stronger

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“The fourth sign is that you're getting stronger,” she continues. “Assuming that you're actually exercising and using some type of resistance training, which is a necessity to maintain muscle mass during the weight loss process, you should be feeling stronger during your weight loss journey. If you're progressively feeling weaker after every week of workouts, then you're very likely losing muscle mass. If that's the case, it's definitely time to reassess your protein intake, especially to make sure it's actually fitting your body's needs and to make sure that you're getting that protein from high quality complete sources. So if you need a little refresher on that, you can check out my video right up here for the 10 best high quality sources of protein.”

7. Fifth Sign: You See Muscle Definition

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The fifth sign? “You start to notice muscle definition,” says Autumn. “Maybe you start to notice that your quad muscles are peaking out or that you're starting to see your abs a little bit. If that's the case, all of these are signs that your body's actually losing body fat, which helps you show muscle definition because muscle definition and toning is really only going to start to become obvious as we decrease body fat percentage, although you can definitely be losing body fat and not noticing muscle mass quite yet. But if you do start to notice muscle definition, then that is one way to determine that you're actually burning body fat.”

8. Take Periodic Progress Pictures

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Autumn recommends “taking periodic progress pictures” which “can be helpful for actually seeing this progress,” she says. “I did this for myself as well, because it's hard to notice those changes day after day, but actually seeing pictures of your progress can really help to see those changes”

9. An Expert Agrees That the Scale Is Not a Good Measure of Health

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Chris McMahon, a nutrition and fitness coach, agrees that you can’t rely on the scale when you are trying to get into shape. “Even if you're working out, you'll see the scale go up and things of that nature because you're retaining water and glycogen, which is an energy form that we can keep in our muscles,” he says.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

10. He Also Agrees That Fiber and Protein Intake Are Crucial

Chris_McMahonChristopher Michael/Facebook

He also agrees that your nutrition goals should be eating “plenty of fiber,” as it is “connected to hunger and fullness” and amping up your protein intake. “For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” says McMahon. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

💪🔥Body Booster: Try not to rely on the numbers on the scale when you are losing weight. Losing fat – not muscle – is an important goal when it comes to weight loss. Improving muscle mass will help you achieve long term weight loss goals.

Nutrition & Diet

6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach

Brittney_Blanco1
Leah Groth
By Leah GrothDec 26, 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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✓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.

You are counting calories and trying to stay in a deficit – but how do you really know if you are succeeding? According to one expert, there are more than a handful of signs your body will give you that you are, in fact, in a calorie deficit. Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new post, she reveals what to look for. “6 signs your body is in a calorie deficit…so keep everything the same,” she writes across the Instagram video.

What Is a Calorie Deficit

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“Here’s what it means,” she writes in the post. “A calorie deficit means you’re burning more calories than you consume, which leads to fat loss. Make sure to maintain a balance, fueling your body with nutrient-dense foods to support performance and recovery. When you’re in a deficit, your body turns to stored fat for energy to make up for the difference, which leads to weight loss over time.”

Steady Weight Loss

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The first sign is that you are losing weight. “Steady weight loss,” she explains. How much should you be losing? “If you’re consistently losing 0.5-1 pound per week, it’s a clear sign you’re in a calorie deficit,” she writes.

Increased Hunger

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Another sign that your body will give you is that it will be feeling a little food deprived. “Increased hunger,” she writes. “Your body might signal for more food as it adapts to consuming fewer calories.”

RELATED:11 Walking Tricks This Coach Uses to Burn More Fat

Improved Muscle Definition

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Improved muscle definition is another physical sign your body will give you that it is in calorie deficit. “As fat decreases, you’ll start seeing more muscle tone, especially if you’re strength training,” she writes.

Increased Energy

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You would think that if you are in a calorie deficit you would lose energy, but this isn’t the case. “Increased energy,” is the fourth sign, according to Brittney. “As your body adapts to the calorie deficit, you might feel lighter, more energetic, and less sluggish throughout the day,” she says.

Consistent Exercise Performance

Woman running on treadmill.Shutterstock

The next sign? Consistent exercise performance, she reveals. “If you’re still hitting your workouts with strength and endurance, it’s a good sign your body is handling the deficit well,” she claims.

RELATED:She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead

Improved Sleep and Mood

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The last sign to look out for? You are well rested and happy. “Better sleep and mood,” she reveals. “A healthy calorie deficit can improve sleep quality and stabilize mood as your body settles into a routine.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Your Body Needs More Protein

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Christopher Roback
By Christopher RobackJan 29, 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.

Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

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"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

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Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

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"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

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Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

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"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

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While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

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Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

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"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

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Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 High Protein Breakfasts to Shed Fat

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Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. 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.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Kelsey Wells Shares Important PSA About Achieving Visible Abs

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Copyright kelseywells/Instagram
Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to achieve a chiseled midsection? One famous fitness trainer and influencer has an important PSA about it. Kelsey Wells is a Sweat trainer and influencer with over 3.1 million followers on Instagram alone. In a new social media post, she pops the lid open on many of the tips she has been reading online about achieving an ab fab figure. “3 foods I stopped eating to reveal my abs,” she writes as a joke, revealing the truth about getting great abs.

Most of What You Read Is BS, She Claims

“CAN WE BE SO FOR REAL RIGHT NOW !!!! I have been seeing so many reels beginning with this exact prompt (or equally unfounded and uneducated ones), and you know what?” she writes. “The young woman I was from pretty much 15-25 would have SAVED THEM ALL then STARVED MYSELF to do whatever bs they prescribed. PLEASE take these reminders to heart ok ILYSM!!!”

Nutrition Is Individual

First, nutrition is individual. “Anyone telling you there is only ONE right and best way to eat for EVERY body in EVERY phase of life, is mistaken. There are many ways of eating that CAN be right and best for YOU to reach YOUR goals, and they may shift and change as you do,” she says.

Follow These 3 Food Rules

There are three food rules you should follow, however. “The only OVERARCHING nutrition advice I think can benefit everyone is to EAT PROTEIN, EAT PLANTS, and STAY HYDRATED!” she writes.

Change Your Mental Relationship With Food

“I will die on this hill— THE KEY TO A HEALTHY DIET IS YOUR MENTAL RELATIONSHIP WITH FOOD,” she says, noting that eating disorders are “(devastatingly) more prevalent than ever. NOTHING you could eat is as unhealthy as SHAMING yourself for eating or equating your WORTH to what you put in your mouth.”

Extreme Restrictions Rarely Work

“Extreme restrictions almost always lead to a negative road. Unless your DOCTOR advices you to cut out whole food groups, I would suggest flexibility and moderation,” she continues.

Visisble Abs Have to Do with Body Fat Percentage

Next, having “visible abs” is NOT achieved through eating or not eating any one specific food, per Wells. “It is simply due to having a low enough body fat percentage for them to show— which varies. The surest way to achieve this body composition shift is through strengthening your core muscles and being in an overall caloric deficit. Anyone pedaling ‘lose belly fat’ etc is full of b S because genetically our bodies store fat differently and we don’t get to choose from which areas we lose or store our body fat first,” she writes.

You Can’t Determine Health by Appearance

“LAST BUT NOT LEAST !!!! You CANNOT TELL BY LOOKING AT SOMEONE how HEALTHY they are! Or if/to what extent they are struggling with the whole host of mental struggles that diet culture rhetorics instigates and propel. Move your body out of love and gratitude for your body. Safeguard your mind. Redefine fitness!!!!!” she writes. 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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