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The Exercise to Lose Belly Fat You Should Do Every Day, According to Camila Cabello’s Personal Trainer

Jenna Willis reveals the one exercise you need to add to your routine ASAP.

Leah Groth
By Leah GrothSep 29, 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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Copyright msjennawillis/Instagram
Leah Groth
By Leah GrothSep 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Do you want to blast belly fat? According to celebrity fitness trainer and health and wellness expert Jenna Willis, there is one exercise you need to add to your routine ASAP. The Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, recently spoke to The Body Network, revealing the move she has all her celebrity clients doing. “This exercise is one of my constants and works for ALL ages,” she says. What is it? A plank.

Why a Plank Is the Perfect Belly-Fat Busting Exercise

“This simple, effective exercise is one of the TOP core exercises you can do, requires no equipment, and torches multiple muscle groups at once,” explains Willis. Not only does a plank engage your core, but it also works your back, glutes, legs, and shoulders, making it incredibly effective for burning fat and building a strong, toned midsection. “Plus, it can be done anywhere and, in just a few minutes each day, can lead to noticeable results over time. You can gauge your process over time, too!”

How to Do a Plank

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

Here’s how to do a plank, per Willis.

Start Position: Begin lying face down on the floor. Place your forearms and toes on the ground, with your elbows directly under your shoulders. Keep your body in a straight line from head to heels (neck, head, back, and spine in one straight line).

Engage Core: Lift your body off the ground, keeping your forearms and toes in contact with the floor. Tighten your core muscles, ensuring your hips do not sag or lift too high, continuing to drive your pelvic bone towards your ribcage for engagement.

Hold Position: Maintain a neutral spine with a relaxed neck and keep your body as straight as possible. Hold the position for the desired amount of time.

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

How to Modify a Plank

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

There are various ways to modify a plank if you need help with the traditional form. Here is what Willis suggests

Assisted Plank

Willis recommends an assisted plank. “Lower your knees to the ground while keeping your forearms and toes (or knees) on the floor. This reduces the amount of body weight you’re holding up, making it easier to execute,” she says.

Incline Plank

Strength training fitness woman working out core with angled push up exercise on rock. Asian athlete exercising with body weight exercises for toned body. Workout in summer desert landscape.Shutterstock

You can also do an incline plank. “Place your hands on an elevated surface, like a bench, table, or even the wall. This decreases the angle and makes the exercise less intense,” she says.

Plank on Hands

Instead of forearms, place your hands directly on the ground, with arms fully extended, recommends Willis. “This version is a bit more challenging, but still a good modification.”

How to Continue Making It Harder

Female trainer in sportswear, practicing yoga asanas, doing the reverse plank

Once you master the plank, you should consider modifying it. “I love these variations with plank progression,” says Willis.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Add Leg Lifts

While holding the plank, lift one leg off the ground and hold for a few seconds before switching to the other leg. “This forces higher core and glute engagement,” says Willis.

Add Arm Lifts

Two female buddies doing partner side plank giving high five while training in the forestShutterstock

Extend one arm forward, hold for a few seconds, and then switch to the other arm. “This variation increases the demand on your core for stability,” she explains.

Plank Swivel or Saw

“Both motions force your core muscles to work harder in maintaining stability, preventing your hips from sagging or swaying excessively. The rotational movement in the swivel requires more coordination and balance, challenging your stabilizing muscles more than a static plank. It also targets the oblique muscles (side abs) more effectively, enhancing overall core strength and muscle definition. The sawing motion requires greater effort from your core to maintain proper form and alignment,” says Willis.

Increase Duration

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

Gradually extend the time you hold the plank, continuing to challenge your endurance. “Adding 10-15 second increments are great markers,” she says.

How to Avoid Injury? Maintain Proper Form

There are a few ways to avoid injury. “Keep your body in a straight line from head to heels, ensuring your hips don't sag or rise too high. This alignment helps prevent strain on your back and shoulders,” says Willis.

Engage Your Core

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

Also, make sure to engage your core. Tighten your core muscles throughout the exercise, supporting your lower back and avoiding unnecessary pressure.

Breathe Steadily

Don’t hold your breath! “Keep your breathing steady to reduce tension and maintain balance,” Willis recommends.

RELATED:How I Melted 100 Pounds in 18 Months With My 6 Step Weight Loss Secret

Use a Mat

A rolled up yoga mat and water. Do yoga in the room.Shutterstock

Also, use a mat. “Perform the plank on a padded surface, like a yoga mat, to reduce pressure on your forearms and feet,” says Willis.

Listen to Your Body

Lastly, listen to your body. “If you feel pain, especially in your lower back or shoulders, stop and check your form. Start with modified versions and gradually progress,” 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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Nutrition & Diet

She Lost Belly Fat After Giving Up These 5 Habits

Natalia Hrybko nataliahfitness
I Finally Got Rid of Belly Fat After Ditching These 5 Daily Habits
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Christopher Roback
By Christopher RobackApr 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Stubborn belly fat can feel impossible to lose, no matter how many crunches you do or salads you eat. Millions of people hit the gym regularly and watch what they eat, yet still struggle to achieve the flat stomach they desire. According to fitness expert Natalia Hrybko, Online Coach and Personal Trainer, the solution might be simpler than you think. After years of frustration with her own fitness journey, Natalia discovered that quitting five specific daily habits was the key to finally achieving a flat belly, along with improved energy and mental health. By identifying and eliminating these common mistakes in your own routine, you could unlock the transformation you've been working so hard to achieve.

Stop Relying Only on Gym Workouts

Daily movement matters more than intense gym sessions. "Even if you're working out daily, sitting too much can slow down fat loss," Natalia explains in her post. Your activity level throughout the entire day plays a crucial role in burning calories and reducing belly fat.

After incorporating regular walks before or after work, Natalia saw dramatic improvements. "I started walking every day and guess what? Yes, flat stomach. But not only that, my energy was better. My mental health improved because I was walking outside, bare feet, on the beach, everywhere," she shares.

Don't rely solely on structured exercise—find ways to stay active throughout your day. "So, I recommend you to start moving, start running, walking, anything you wanna do, but just stay active if you want to lose belly fat," Natalia advises.

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

Stop Drinking Your Calories

Those "healthy" beverages might be sabotaging your progress. Many people don't realize how calorie-dense drinks can be, even the ones marketed as healthy options. "Hidden calories and sugar in sodas, fruit juices, and even healthy smoothies spike your blood sugar and lead to fat storage," Natalia warns.

Smoothies are particularly deceptive—they're often packed with calories while maintaining a healthy image. "Smoothies are the same, packed with lots of calories. And we all think it's healthy, but if you want to lose your belly fat, you watch those calories," she advises.

Natalia replaced these high-calorie beverages with water, herbal tea, and homemade green juice. "And green juice recipe, I already shared, but I will leave link here so you can check it out. My healthy green juice, the best. Homemade, the best. You know exactly how many calories and how healthy for you this green juice is," she says.

Quit Overeating "Healthy" Foods

Healthy doesn't mean unlimited. One of Natalia's biggest mistakes was believing she could eat unlimited amounts of nutritious foods without consequences. "I used to think when it's healthy, you can eat as much as you want," she admits.

Nuts, avocados, and protein bars are nutritious but also calorie-dense. "Yes, nuts, avocados, and protein bars are healthy, but they are also calorie-dense. If you eat them in large amounts, you can gain weight instead of losing it," Natalia explains.

Understanding that quality and quantity both matter was a game-changer for Natalia's belly fat loss journey. "So that was my biggest mistake. And I was overeating all these healthy foods," she shares. Pay attention to serving sizes, even with the most nutritious foods in your diet.

End Late-Night Snacking Habits

Your evening eating habits might be undermining your progress. "Do you know why people snack? Because they're not eating enough food during the day. Not enough protein, not enough fats and carbs. Not balanced," Natalia reveals. Unbalanced daytime nutrition leads to nighttime cravings that sabotage fat loss.

The solution isn't willpower—it's proper nourishment. "I made some changes in my nutrition. So I started to eat balanced foods, added more protein to my meals, and it's reduced craving. Second, I started to drink 2 liters of water every day. Same, reduced cravings," she shares.

What seemed like an impossible habit to break turned out to be manageable with the right approach. "And I thought it's very hard to stop snacking. Guys, it's not hard. I was there and you can do it. If you want to lose belly fat, try," Natalia encourages.

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

Stop Neglecting Your Protein Needs

Neglecting protein can undermine all your other efforts. "A low protein diet can lead to muscle loss and a slow metabolism, making fat loss harder," Natalia explains. Without adequate protein, you might maintain weight but lose muscle tone and struggle with energy levels.

"How to fix it? Include lean protein sources like chicken, fish, eggs, or plant-based options in every meal," she recommends. "For years, I was eating healthy but still struggling with fat loss, energy, and muscle tone. But then I've learned from my mistakes and I started eating more protein."

The results were transformative. "I felt stronger, more toned, and my cravings disappeared. I was finally feeling my body the right way," Natalia shares. She also recommends tracking your protein intake to see the difference for yourself. "It's a game-changer for fat loss and muscle tone,” she says.

Balance Your Daily Meals

Inconsistent eating leads to evening hunger pangs. "Do you know why people snack? Because they're not eating enough food during the day. Not enough protein, not enough fats and carbs. Not balanced," Natalia reveals in her video.

Creating balanced meals with appropriate portions of protein, fats, and carbohydrates keeps you satisfied longer. "I made some changes in my nutrition. I started to eat balanced foods, added more protein to my meals, and it reduced cravings," she explains about overcoming her nighttime eating habit.

When you provide your body with consistent, nutritious fuel throughout the day, you naturally reduce the urge to snack late at night. This simple adjustment helps prevent the additional calories that often contribute to stubborn belly fat.

Increase Your Water Intake

Hydration directly impacts appetite control and fat loss. "I started to drink 2 liters of water every day. Same, reduced cravings," Natalia shares about her personal experience after making this change.

Many people mistake thirst for hunger, leading to unnecessary snacking and calorie consumption. By staying well-hydrated, you can better distinguish between these signals and avoid eating when your body actually needs water.

Making water your primary beverage not only supports your metabolism but also replaces calorie-laden drinks that might be hindering your progress. Keep a water bottle with you as a visual reminder to maintain this healthy habit.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Add Daily Movement Beyond Workouts

Regular movement throughout the day burns more calories than gym sessions alone. As Natalia emphasizes, "I started walking every day after my work or before my work. I started walking and guess what? Yes, flat stomach."

The benefits extend beyond physical appearance. "My energy was better. My mental health was better because I was walking outside, bare feet, on the beach, everywhere," she shares, highlighting the comprehensive improvements she experienced.

Finding ways to incorporate more movement into your daily routine—whether through walking, taking the stairs, or active housework—creates a calorie deficit that contributes significantly to reducing belly fat over time.

Switch to Zero-Calorie Beverages

Liquid calories add up quickly without providing satiety. "Hidden calories and sugar in sodas, fruit juices, and even healthy smoothies spike your blood sugar and lead to fat storage," Natalia warns in her advice.

She recommends replacing these drinks with zero or low-calorie alternatives. "Instead, I started to drink water, herbal tea, and green juice," she says about the changes that supported her transformation.

Being mindful of what you drink is often an overlooked aspect of weight management. Eliminating caloric beverages can create a significant daily calorie deficit without requiring any additional exercise or food restrictions.


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

Commit to Consistent Changes

Sustainable results come from habits you can maintain long-term. "And that's it. 5 mistakes I did in my past and will not do it anymore," Natalia concludes about her transformed approach to health and fitness.


Rather than pursuing quick fixes or extreme measures, focus on incorporating these manageable adjustments into your lifestyle. Small, consistent changes compound over time to create remarkable results. 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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Fitness & Workouts

Emily Skye Flaunts Abs During Glute-Busting Workout

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Leah Groth
By Leah GrothApr 14, 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.

Emily Skye’s abs are on fire! In a new social media post, the fitness influencer and trainer, who boasts over 2.7 million Instagram followers, shares three easy moves that you can do at home to build up your backside. “3 MUST DO BOOTY EXERCISES!” she captioned the Instagram video. “If your butt ain’t sweaty, you ain’t training hard enough.” Here are the exact exercises she does – and some of the other go-to diet and fitness tips that keep her in shape.

Here Are the Three Exercises to Build Your Glute

Emily_Skye_emilyskyefit2emilyskyefit/Instagram

In the video, she demonstrated three exercises that can be done with light weights or no weights.

  1. Deadlift
  2. Bulgarian split squat
  3. Hip thrust with pause

Exercise Almost Every Single Day

Emily_Skye_emilyskyefit3emilyskyefit/Instagram

If you want a body like Emily’s, plan on working out almost every day. In an Instagram post she reveals that 5-6 workouts per week are a must. “Some people might think my progress is due to my genetics,” she wrote, “but I can tell you it's got a LOT to do with hard work and consistency,” she continued. Sometimes she even works out at midnight.

RELATED: I Lost 20 Pounds and Got in the Best Shape of My Life Without Starving Myself

Do High Intensity Interval Training (HIIT)

Emily_Skye_emilyskyefit5emilyskyefit/Instagram

Skye advocates HIIT workouts. “You can’t spot reduce,” she told People. “Work your whole body doing high-intensity interval training workouts and weights. A lot of women neglect [weight training] because they have this fear that weights will make them bulky, but it’s actually really good for getting that toned look. Plus it burns fat,” she added. “You’ve got fat that sits on top of the muscle, so if you work the muscle and get it nice and toned, once you remove the fat you’re left with long, lean, toned muscles.” There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

Amp Up Your Protein Intake

Sock eyed salmon with green beans and lemonShutterstock

Emily encourages eating protein to burn fat. Each of her meals is very protein-centric. For breakfast she has an egg, spinach and halloumi wrap, followed by a tuna, kale, sweet potato and avocado salad at lunch. “I usually aim to include protein at breakfast, like eggs and dairy, which also have a range of important minerals,” she told NW Magazine. “A savory breakfast means I can throw in some vegetables, plus wholegrain carbs for slow-release energy.” She also loves fish. “I try to include fish a few times a week for lean protein and important omega-3 fats. I add some pumpkin and sesame seeds for extra mineral, protein and healthy fats,” she added.

RELATED: 6 Ways to Increase Your Fiber Intake and Avoid the Bloat, Says Nutritionist

Try “Intuitive Eating”

Emily_Skye_emilyskyefit4emilyskyefit/Instagram

It’s all about balance, says Sky. "I like intuitive eating and to allow myself one or two treat meals a week. It does depend on what's happening though. If I have a photoshoot or something coming up, I'm a bit more strict with myself because I know I have a goal to achieve, but generally, I allow a couple of treats. My favorite 'treat' foods are chips and chocolate,” she told Women's Best.

💪🔥Body Booster: If you want to build your glutes, make sure you are eating enough protein to sustain muscle growth. Most experts recommend about 30 grams of protein per meal.

Fitness & Workouts

Kelsey Rose Flaunts Washboard Abs and Reveals 3 “Secret Sauce” Moves

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Leah Groth
By Leah GrothJan 03, 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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✓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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.

Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

The #1 Right Way to Lose Lower Stomach Fat

Ferozan Mast
By Ferozan MastJun 02, 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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✓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.

TikTok influencer Tara Hall (@tarahallfitness) knows all too well the struggle to get rid of belly fat and develop beautiful, strong abdominal muscles. As with all exercises, there is a right way—and a wrong way!—to go about reaching those fitness goals, and so much misinformation that not only will NOT help shift the tummy fat, it might even encourage it (noooo!). Hall’s advice is sensible, and you know it’s legit because the method will cost you nothing. Here’s what she has to say.

Sit Ups and Crunches

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Struggle to lose lower stomach fat? Heres how 🙃 #lowerstomachfat #stomachfat #flatstomach #losefat

Hall makes the point that endless situps and crunches will unfortunately not torch stomach fat. Why? Research shows spot reduction is a myth—you can’t just focus on losing fat in one area of the body. “Getting rid of belly fat involves a combination of diet, exercise, and lifestyle changes,” says vegan fitness expert and trainer Kollins Ezekh. “Cardiovascular exercises, such as running, cycling, and swimming, can help burn overall body fat, while strength training exercises, such as weight lifting, can help build muscle and improve metabolism.”

Related: Katie Austin Flashes Washboard Abs and Reveals 5 Things She Does to Get Her “Mojo Back”

Lots of Cardio

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hall says cardio alone won’t magically shift the belly bulge—other factors are important, as it’s remarkably difficult to out-burn excessive calories. “Focus on a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats,” Ezekh says. “Limiting sugar and refined carbohydrates can also help reduce belly fat.”

This Is the Way

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

“The only way you are going to lose stomach fat is by being in a calorie deficit,” Hall says. Her advice might be boring (where’s the quick fix we’re looking for?), but it is the foundation of any successful fat-loss program. “Popular fad diets may promise you that not eating carbohydrates (carbs) or eating a pile of grapefruit is the secret to weight loss. But it really comes down to eating fewer calories than your body is using if you want to lose weight,” says the Mayo Clinic.

This Is Important Too!

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Of course, other factors also impact belly fat—for example, stress. Stress causes cortisol, and cortisol is linked to belly fat. So while you’re working out and eating right and being mindful of calories, pay attention to stress levels and learn to manage them. “Practices such as meditation, yoga, or regular physical activity can help manage stress,” Ezekh says.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Bye Bye, Belly Fat!

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

Sleep also impacts belly fat—poor sleep can help pack stomach fat on, and excess weight causes even worse sleep. Yikes. "Our findings show that shortened sleep, even in young, healthy and relatively lean subjects, is associated with an increase in calorie intake, a very small increase in weight, and a significant increase in fat accumulation inside the belly," says Virend Somers, MD, PhD, for the Mayo Clinic.

💪🔥Body Booster: You can’t spot-reduce fat, so be mindful of your calories in vs. calories out!

Fitness & Workouts

The Simple Best Exercise to Lose Weight, by Fitness Trainer

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.

You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

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According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

And, Walking 10K Steps a Day Has Been Linked to Weight Loss

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

Fitness & Workouts

8 Exercise Hacks for People Who Have No Time

Dr. Emily MD activemindedphysician
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Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Do you ever wonder what medical professionals do to stay in shape? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new social media post, she reveals how she stays fit and healthy. “Steal my 8 tips for a sustainable exercise routine,” she writes, revealing her top exercise hacks.

She Identifies One Rest Day Per Week

Her first hack? Choose a rest day ahead of time. “Identify the day of your week that tends to be your busiest and make that your designated rest day (mine is Monday),” she says.

Then, Choose a Short Workout Day

“The next busiest day of your week, commit to just a 10-20 minute workout. That way you won’t feel a huge burden to complete a long workout when you’re already feeling depleted - and the inevitable guilt when you then can’t follow through with unrealistic expectations,” she suggests.

Divide Workouts Into Shorter Chunks

“Divide your workouts into shorter chunks,” she continues. “Start with a 10-minute morning walk, then take another 10-minute walk at lunch and finish with a 10-minute walk in the evening. Half an hour done- you probably are already spending some of this time scrolling on your phone!”

Schedule Your Workouts

Schedule your workouts like anything else, she says. “Pencil your workouts into your calendar as if they’re as important as a work meeting - because they ARE,” she writes.

Do Workouts You Enjoy

Find workouts you love. “Find movement that you GENUINELY enjoy. If it sparks joy, you’re far more likely to stick to it,” she says.

Try an Exercise Class

Next, she recommends checking out an exercise class. “There really is something out there for everyone, I promise. I personally love F45 and Zumba but I have plenty of friends that love Orange Theory, Cross Fit, kickboxing classes and endless others. If it looks fun and in your budget, check it out! This can give you a built-in hour of exercise every week that you don’t have to think about or plan - you just show up,” she says. “When thinking of expenses, imagine what it will cost you if you didn’t invest in your health.”

Find a Workout Buddy

She also recommends workout buddies. “Exercise with a friend. Find a buddy and be each other’s accountability. Make it fun and social! Try to change the narrative of ‘let’s go get a drink’ to ‘let’s go for a walk.’”

Exercise at Home

Her last tip? Work out at home. “Having an option for exercise when you don’t have to worry about weather or driving somewhere can really wipe out those excuses. If you have space for a machine like a treadmill or bike, etc, that’s great but really all you need is an area the size of a yoga mat,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

She Drops 8 Lbs in 2 Weeks With SkinnyTok Method

Lia Rose liasoprano
Copyright liasoprano/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

The SkinnyTok weight loss method is going viral—do you know what it is? Lia Rose is a weight loss influencer who dropped 70 pounds and regularly shares tips and tricks on how she did it. In a new video, she discussed the latest viral trend. “The SkinnyTok Method is not a joke—she’s a lifestyle now!” she writes. “Been watching SkinnyTok like it’s a full-time job—and I swear it’s changed my life.” Here is what you need to know about it.

She Lost 8 Pounds in 2 Weeks

Lia says that she is “locked in” and has lost 8 pounds in 2 weeks using the principles of the program. “I’ve never lost weight this fast—ever. No more cravings. No more food noise. I feel back in control of myself again. What’s different?” she continues.

It’s a Shift in Lifestyle

“If you’ve been overwhelmed, tired of yo-yo dieting, or stuck in a binge cycle—this might be your sign. It’s not about being perfect. It’s about being consistent. And I’m finally seeing results,” she continues. “It's nothing but a mindset shift. It's not a diet plan, it's not a workout plan. It's simply a set of skinny girl rules to live by,” she adds in the video, outlining each rule.

Eat Less, Move More

Number one? Eat less, move more. “I know you weren't going to like that. It's not a magic pill, it's not a shot, it's not anything. You need to move your body, and you need to eat less. Skinny girls love to eat, too, but they know what to eat and how to eat to keep them skinny, lean, and healthy. That doesn't mean they don't indulge in a burger and fries once in a while, but every meal is an event. We don't live our life around eating.”

Don’t Reward with Food

“Number two is something I had to learn the hard way because this is something I've done for so long throughout my weight loss journey. Don't reward with food. I am so guilty of this. I would lose two pounds, I would eat and celebrate, and then I'd be up a pound, and I'd be playing this dance back and forth for weeks and months on end. So there's nothing wrong with treats once in a while, but you aren’t a dog. Find something else to treat yourself with. Go on a walk, go get your nails done, go buy a new journal, do something else,” she says.

10,000 Steps Per Day

Number three, 10,000 steps a day. “Non-negotiable,” she orders. “If you have two legs that work and you have core muscles that can engage, you should be walking 10 K steps a day. I don't want to hear your excuses. Everybody's busy, everybody has a job, we can all do it.”

Act Like the Best Version of Yourself

“Number five and my final words of wisdom: You need to act like the best version of yourself in order to become. And what I mean by that is you need to walk the way a skinny girl walks. You need to act the way as skinny girl acts. You need to eat the way a skinny girl eats,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Under-400 Calorie Breakfast, Lunch, and Dinner Bowls to Fuel Weight Loss

Melissa McCord fitmission.nutrition
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you need some lunch and dinner ideas to help fuel your weight loss? Melissa McCord is a weight loss and macro nutrition coach who helps women over 35 get their best bodies ever with sustainable health habits. In a recent post, she reveals a few of her go-to meals for weight loss. “These bowls are packed with at least 30g of protein, complex carbs & healthy fats to keep you full, satisfied & in a calorie deficit for fat loss!” she says. “6 high-protein bowls I eat on repeat when I want to drop fat…under 400 calories.

Breakfast Bowls: Berry Yogurt Power Bowl

Greek yogurt granola and berry mix.​3. Front-Load Your ProteinShutterstock

Ingredients:

  • 1 cup non-fat Greek yogurt
  • 1/2 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 12g crushed pecans.

Approx: 350 cals | 40g protein.

Breakfast Bowls: Egg & Avocado Scramble Bowl

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.Shutterstock

Ingredients:

  • 4 egg whites + 1 whole egg
  • 1/2 cup sautéed spinach
  • 1/4 cup salsa
  • 1/4 small avocado
  • 1 tbsp low-fat cheddar cheese.

Approx: 400 cals | 35g protein.

Lunch Bowls: Greek Chicken Bowl

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

Ingredients:

  • 3 oz grilled chicken breast
  • 1/2 cup quinoa
  • 1/2 cup cherry tomatoes (diced)
  • 1/2 cup cucumber (diced)
  • 2 tbsp reduced-fat feta cheese
  • 2 tbsp Greek yogurt Tzatziki dressing
  • Season: Salt, pepper, oregano.

Approx: 400 cals | 35 protein

Lunch Bowls: Buffalo Chicken & Ranch Bowl

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space​Buffalo Chicken WrapShutterstock

Ingredients:

  • 5 oz shredded chicken
  • 1-2 tbsp buffalo wing sauce
  • 1/2 cup cooked jasmine rice
  • 1/2 cup shredded lettuce
  • 2 tbsp Greek yogurt ranch.

Approx: 400cals | 38 protein

Dinner Bowls: Teriyaki Beef & Veggie Bowl

Skillet of ground beef stir fry with vegetables broccoli pepper and onion on an electric stove on high speed Cordoba Argentina

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Ingredients:

  • 5 oz lean ground beef (93/7)
  • 1/2 cup brown rice
  • 1/2 cup cooked broccoli
  • 1/cup shredded cooked carrots
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp teriyaki sauce
  • 1 tbsp sesame seeds
  • 1 green onion, chopped.

Approx: 400 cals | 35 protein.

Dinner Bowls: Salmon Sweet Potato Bowl

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

Ingredients:

  • 5 oz grilled/baked
  • 1/2 cup roasted sweet potatoes
  • 1/2 cup steamed broccoli
  • 1 tsp olive oil for cooking
  • Optional: drizzle of honey mustard, BBQ, or balsamic vinaigrette to taste.

Approx: 400cals | 30g protein.

Adjust Portions Based on Your Needs

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking concept

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“You can adjust portions based on your needs! More oz of meat in your bowl will be even more protein!” she concludes at the end of the post. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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