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Jillian Michaels Reveals the Secret to Blasting Belly Fat

The fitness pro throws down the truth about getting rid of your tummy.

FACT CHECKED BY Christopher Roback
Jillian Michaels
FACT CHECKED BY Christopher Roback

Do you want to get rid of excess fat around your midsection? Jillian Michaels is a fitness expert and star of The Biggest Loser. In a new YouTube video, she discusses blasting belly fat. “Let's talk about belly fat. You guys are constantly asking me how I reduce belly fat. What food should I eat to reduce belly fat? What workout should I do to reduce belly fat? And you guys Google it so often that even I have been guilty of saying, ‘Hey, let's reduce belly fat,’ just to get you to pay attention to the actual answer,” she jokes. In all seriousness, she offers her tips on how to blast belly fat.


You Can’t Spot Reduce Fat

“So first of all, we cannot spot-reduce fat. We can't, it's physiologically impossible. You can go to a doctor. They can lipo-suck it outta your body. It's expensive. There are all kinds of side effects. It's unnecessary. I don't recommend it, but that's the only way to do that,” she says.

Hormone Balance Determines Where You Store Fat

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“The way in which our body stores fat is dictated by your hormone balance. So that's why you see things like a woman is a pear. A woman can be an apple, or we can be evenly proportioned, right? But men are always apples. If you see a guy who has fat on his lower body, he likely has a hormone imbalance,” she says.

Belly Fat Is Based on Testosterone Levels

Young woman touching her belly looking in mirror at homeShutterstock

“So what is this saying? So, this is saying that belly fat is predominantly based on your testosterone levels. So if we have more testosterone, we are more prone to store excess energy as fat on our abdomen,” she says. “Now, if you're an estrogen-dominant female, you're gonna store more weight in your lower body, which is my blessing.”

The Answer? Reducing Body Fat Overall

“So we can't spot reduce fat. So what do we do? Right? There's gotta be an answer. We've gotta reduce body fat overall,” she says.

No Diet Spot Reduces 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

“Now, there is no diet to reduce fat. There are no foods that burn fat. There, there, there, it just, it, it doesn't exist. Okay?” says Michaels.

First, You Need to Manage Your Stress

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

“There are ways of eating that will help reduce bloat, right? There are certain foods we can eat that will help inhibit cortisol production because cortisol is actually the belly fat hormone.

So, if we can keep that hormone down, it's a stress hormone. So you gotta manage your stress,” she says.

You Also Need to Get Sleep

Man, sleeping and bed in morning rest for healthy wellness, peace and quiet on comfort pillow at home. Tired or exhausted male person asleep or dreaming on peaceful holiday or weekend in the bedroomShutterstock

The second thing you need to do? “You gotta sleep,” says Michaels.

Meditation Is Also Key

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.Shutterstock

Next up, get your zen on. “You gotta meditate,” Michaels recommends.

Avoid Foods Rich in Vitamin C

One thing to avoid? “You can't eat foods that are rich in vitamin C because vitamin C can inhibit cortisol production. You can keep your sodium a little lower because that can also inhibit cortisol production. And it's gonna keep you from storing weight here,” she says.

And, Don’t Drink a Lot of Alcohol

Couple of young people on a date bonding outdoors talking and having fun drinking healthy mocktails sitting on a garden couch - life style and people carefree conceptShutterstock

She also suggests putting down the bottle. “Alcohol and the way that it affects your metabolism will shift your hormone balance. You're gonna store more fat in your belly. So if you're trying to lose weight, don't be drinking so much,” she says.

Hydrate

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Next up, hydrate. “Drink a lot of water to help you flush out any excess bloat,” she recommends.

RELATED:20 Delicious Foods to Boost Your Metabolism and Lose Weight

Overall, Eat Fewer Calories and Move More

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

In terms of exercise, “at the end of the day, there is no exercise to spot reduce fat,” she says. “There is no food to spot reduce fat. So what is going to be the most effective thing is eating less food so that we're reducing our calories and then working out or moving more so that we're increasing our calorie burn. So our body's going into fat stores, and we're burning body fat overall.”

Lift Weights

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

“The fitness techniques that are gonna be the most metabolic are gonna be weightlifting or resistance training. So resistance training, weightlifting, circuit training,” she adds.

HIIT Workouts

Working out man training legs and core ab workout doing lunge twist exercise with medicine ball weight. Gym athlete doing lunges and torso rotations for abs training.Shutterstock

She also recommends “exercises in swift succession,” she says. “The way you see me design all my workouts, HIIT intervals are super effective. And the more advanced techniques as you get more fit, like plyometrics, things that are explosive and dynamic burn more calories.”

RELATED:8 Daily Habits for a Stronger Immune System

Overall, You Have to Take a “Holistic” Approach

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

“That's how you gotta think of it. There's no special food. There's no exercise. We just gotta be healthy overall and take it in a very holistic way,” she says, summing up the video. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram/Shutterstock

Are you trying to lose belly fat? You don’t have to go to extremes, according to an expert. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he discusses a few low-key tactics that helped him lose fat in his stomach. “My belly fat started to shrink when I did these four things,” he writes.

These Habits Help Him Stay Fit

“For me, keeping the midsection in check after 40 has been like tightrope walking. You don’t want to diet down so much that you aren’t building muscle. You also don’t want to bulk up so much that running feels awful. Every now and then, I do get sloppy with the eating, and I have to clean things up. Here’s what I do when it’s time to lock in,” he writes in the post.

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

Drink More Water

The first thing to do is boost water intake. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

Skip Cheat Days

The next thing he does when he wants to slim down is eliminate splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

Be Careful of Condiments

“Watch the condiments,” is his next suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

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

Do Slower-Paced Cardio

As for exercise, you can keep it low-key. “Slower paced cardio,” is his recommendation. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

“Plan for slow weight loss” is the final tip. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

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

Not Grazing All Day

In another post, he reveals more habits that help him lose weight. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

Cutting Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Do you want to get rid of excess fat around your midsection? Jillian Michaels is a fitness expert and star of The Biggest Loser. In a new YouTube video, she discusses blasting belly fat. “Let's talk about belly fat. You guys are constantly asking me how I reduce belly fat. What food should I eat to reduce belly fat? What workout should I do to reduce belly fat? And you guys Google it so often that even I have been guilty of saying, ‘Hey, let's reduce belly fat,’ just to get you to pay attention to the actual answer,” she jokes. In all seriousness, she offers her tips on how to blast belly fat.


You Can’t Spot Reduce Fat

“So first of all, we cannot spot-reduce fat. We can't, it's physiologically impossible. You can go to a doctor. They can lipo-suck it outta your body. It's expensive. There are all kinds of side effects. It's unnecessary. I don't recommend it, but that's the only way to do that,” she says.

Hormone Balance Determines Where You Store Fat

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“The way in which our body stores fat is dictated by your hormone balance. So that's why you see things like a woman is a pear. A woman can be an apple, or we can be evenly proportioned, right? But men are always apples. If you see a guy who has fat on his lower body, he likely has a hormone imbalance,” she says.

Belly Fat Is Based on Testosterone Levels

Young woman touching her belly looking in mirror at homeShutterstock

“So what is this saying? So, this is saying that belly fat is predominantly based on your testosterone levels. So if we have more testosterone, we are more prone to store excess energy as fat on our abdomen,” she says. “Now, if you're an estrogen-dominant female, you're gonna store more weight in your lower body, which is my blessing.”

The Answer? Reducing Body Fat Overall

“So we can't spot reduce fat. So what do we do? Right? There's gotta be an answer. We've gotta reduce body fat overall,” she says.

No Diet Spot Reduces 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

“Now, there is no diet to reduce fat. There are no foods that burn fat. There, there, there, it just, it, it doesn't exist. Okay?” says Michaels.

First, You Need to Manage Your Stress

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

“There are ways of eating that will help reduce bloat, right? There are certain foods we can eat that will help inhibit cortisol production because cortisol is actually the belly fat hormone.

So, if we can keep that hormone down, it's a stress hormone. So you gotta manage your stress,” she says.

You Also Need to Get Sleep

Man, sleeping and bed in morning rest for healthy wellness, peace and quiet on comfort pillow at home. Tired or exhausted male person asleep or dreaming on peaceful holiday or weekend in the bedroomShutterstock

The second thing you need to do? “You gotta sleep,” says Michaels.

Meditation Is Also Key

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.Shutterstock

Next up, get your zen on. “You gotta meditate,” Michaels recommends.

Avoid Foods Rich in Vitamin C

One thing to avoid? “You can't eat foods that are rich in vitamin C because vitamin C can inhibit cortisol production. You can keep your sodium a little lower because that can also inhibit cortisol production. And it's gonna keep you from storing weight here,” she says.

And, Don’t Drink a Lot of Alcohol

Couple of young people on a date bonding outdoors talking and having fun drinking healthy mocktails sitting on a garden couch - life style and people carefree conceptShutterstock

She also suggests putting down the bottle. “Alcohol and the way that it affects your metabolism will shift your hormone balance. You're gonna store more fat in your belly. So if you're trying to lose weight, don't be drinking so much,” she says.

Hydrate

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Next up, hydrate. “Drink a lot of water to help you flush out any excess bloat,” she recommends.

RELATED:20 Delicious Foods to Boost Your Metabolism and Lose Weight

Overall, Eat Fewer Calories and Move More

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

In terms of exercise, “at the end of the day, there is no exercise to spot reduce fat,” she says. “There is no food to spot reduce fat. So what is going to be the most effective thing is eating less food so that we're reducing our calories and then working out or moving more so that we're increasing our calorie burn. So our body's going into fat stores, and we're burning body fat overall.”

Lift Weights

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

“The fitness techniques that are gonna be the most metabolic are gonna be weightlifting or resistance training. So resistance training, weightlifting, circuit training,” she adds.

HIIT Workouts

Working out man training legs and core ab workout doing lunge twist exercise with medicine ball weight. Gym athlete doing lunges and torso rotations for abs training.Shutterstock

She also recommends “exercises in swift succession,” she says. “The way you see me design all my workouts, HIIT intervals are super effective. And the more advanced techniques as you get more fit, like plyometrics, things that are explosive and dynamic burn more calories.”

RELATED:8 Daily Habits for a Stronger Immune System

Overall, You Have to Take a “Holistic” Approach

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

“That's how you gotta think of it. There's no special food. There's no exercise. We just gotta be healthy overall and take it in a very holistic way,” she says, summing up the video. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

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

@tarahallfitness

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!

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

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!

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
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.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.


Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

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.

Jessica Olson findinmyweigh
Wake Up Earlier​
Copyright findinmyweigh/Instagram
Evidence-Based

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

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

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

Are you trying to lose weight but need a little motivation? One weight loss warrior claims to have a game-changing tip. Jessica Olson is a nurse and social media influencer who dropped a whopping 140 pounds. In a recent Instagram post, she reveals one habit that was instrumental in her weight loss success. “#1 success tip helped me lose 140 pounds,” she writes in the post.

Wake Up Earlier

What is her number one tip? “It’s simple…WAKE UP EARLIER,” she writes. “I’m sure a ton of people would disagree with me but if I had to pick ONE thing that I feel like has helped ME on MY journey - this would be it.”

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

She Had Bariatric Surgery But Didn’t Gain the Weight Back

“Sure I had bariatric surgery… and some could say that was the one thing that helped. But so many people put their weight back on after having surgery because they don’t change their habits. I created the habit of waking up earlier,” she continues.

This Habit Helps Her Stick to These Other Habits

She maintains that “one simple thing” has helped her lose 140 lbs but also keep it off by:

  1. Hitting her water goals
  2. Taking her vitamins
  3. Getting in a workout.

“All before most people are getting out of bed in the morning,” she says.

There Are Other Benefits

There are other benefits to being an early riser, per Jessica. “But it’s also helped me in other areas. I’m spending more time with God, my house is cleaner, I feel more organized, so I’m in a much better mood,” she says. “All because…I WAKE UP EARLIER.”

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

She Also Has a Tip for Those Who Struggle to Sleep

In another post, she offers suggestions to anyone who struggles with falling asleep and shutting their brains off. “After many years of nightshift nursing I have royally messed up my sleep schedule. Some nights I'll lay in bed (mind you I've crawled into bed around 8) and can't fall asleep until after 1-2a,” she says.

She Drinks Mushroom Hot Cocoa at Night

“I have prescribed medication to help with times like that but I really don't like taking it. I decided to try out @ryzesuperfoods mushroom hot cocoa to see if I could tell a difference - and it's been a huge game changer!! For one you can't taste the mushroom part at all, y'all know I have a sweet tooth and this taste just like straight up hot cocoa but the best part is I feel super sleepy within 10-15 minutes of drinking it!” she continued.

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

Find What Works for You

“All this to say - find what works for you. Maybe it's changing up your nightly routine. Trying some meditation, stretching, a hot bath, bible reading, journaling -or- incorporating some hot cocoa into your nightly routine... Figure out what helps and stick to it,” she concludes. “Transitioning from a night owl to a morning bird has been a huge part of my journey to better health.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​When Other Hormonal Imbalances Are In Check
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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 probably know that hormonal disruptions can lead to weight gain and lower energy. But you might not realize that some of your favorite foods are causing this. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals the foods that will mess up your hormones. “As a medical doctor, here are 5 foods I avoid daily that will wreck your cortisol,” she writes.

“We all know cortisol is our primary stress hormone, but did you know your diet could be making things worse by messing with other hormones too?” she asks, adding that cortisol is intimately connected with insulin and thyroid hormones. “So, some foods that disrupt one can impact them all—and the consequences on your body and metabolism can be significant. Here are 5 foods I avoid because they wreak havoc on cortisol (and other hormones!)”

Refined Sugars

First, avoid refined sugars. “These spike blood sugar, trigger insulin resistance, and raise cortisol. It’s a triple whammy for your metabolism,” she says.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Processed Foods

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Processed foods are next on her list. “High in sodium, sugar, and unhealthy fats, these can throw off your insulin levels, contributing to hormonal imbalances that elevate cortisol levels,” she says.

Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shop​Protein Before CaffeineShutterstock

You might want to think twice before having that second cup of coffee or energy drink. “While it gives you a temporary boost, excessive caffeine consumption can increase cortisol, leaving you more stressed and less likely to burn fat,” says Dr. Dunlop.

Alcohol

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Alcohol is another no-no. “Alcohol disrupts liver function, impacting your body’s ability to detoxify, leading to an increase in cortisol and other hormone imbalances,” she writes.

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Artificial Sweeteners

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Artificial sweeteners may seem like a better idea than sugar, but according to Dr. Dunlop they can also do a lot of damage. “These can mess with your gut microbiome, which has a profound effect on your stress response and cortisol levels,” she writes.

Take a Deeper Look at Your Hormonal Imbalance

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“If you’re struggling with weight loss, fatigue, or emotional burnout, it might be time to look deeper at the root causes of your hormonal imbalance. These are the things that MUST be addressed in any successful weight loss plan, or you risk spinning your wheels and not seeing lasting results,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Jenny McCarthy at the 2013 Billboard Music Awards Arrivals, MGM Grand, Las Vegas, NV 05-19-13
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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.

Veganism is a popular style of eating. According to The Vegan Society, it’s more than just a diet. “Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals,” they say on their website. Many stars have identified as vegans, including Jenny McCarthy. However, on a recent episode of the Heal Squad podcast hosted by Maria Menounos, the Masked Singer beauty made a confession: The diet almost killed her.

Jenny First Identified as Vegan in 2009

Jenny McCarthy  arriving at the Women in Film Annual Crystal & Lucy Awards at the Century Plaza Hotel in Century City , CA on June 12, 2009.

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McCarthy, 52, first discussed being on a vegan diet in 2009, and has her own vegan skincare line, maintains that plant-based eating was hazardous to her health. "I tried vegan and I almost died," McCarthy told Menounos. "I literally almost died."

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

She Got So Ill She Was “Literally Dying”

Jenny McCarthy at the 2012 American Music Awards held at the Nokia Theatre L.A. Live in Los Angeles, USA on November 18, 2012.

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"I became so ill, like I was literally dying," she continued. "I was exhausted, fatigued, I was a mess. So, I went on a low histamine diet; I went on every one of 'em. Finally, my functional medicine doctor said to me last year, 'It's time for you to go full carnivore.'”

She Went “Full Carnivore” and It Was “Incredible”

LOS ANGELES - SEP 22:  Jenny McCarthy at the Primetime Emmy Awards - Arrivals at the Microsoft Theater on September 22, 2019 in Los Angeles, CA

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She was hesitant at first. "And I'm like, ugh, OK. I'm from Chicago so I can handle it, but it just felt very low vibrational heavy for me. I was kind of a more eating salmon [type of person] and doing light things like this. But [I felt] I might as well give it a try; it was like my last resort diet. It has been incredible for me, and I stress for me."

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

She Works Out Two Hours a Day

LOS ANGELES - FEB 06:  Actress Jenny McCarthy arrives for the FOX Winter TCA 2019 on February 6, 2019 in Los Angeles, CA

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In a recent interview with Us, Jenny revealed some more of her hot body secrets. According to the former Playboy pinup, she spends a lot of time exercising. “I literally work out two hours a day,” she said.

She Walks on an Incline

LOS ANGELES - NOV 23:  Jenny McCarthy at the 2014 American Music Awards - Arrivals at the Nokia Theater on November 23, 2014 in Los Angeles, CA

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As for the type of cardio she does? “I can’t run anymore, my bones hurt,” she told Fox News. “So all I do is an incline of 15 on a treadmill, and then I hold my hand weights, and I watch ‘Game of Thrones’ or ‘Housewives,’ and I literally box while I walk uphill, and that's all I can do for 45 minutes a day. That’s all I have left in me.”

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

She Also Enjoys Hot Yoga

Jenny McCarthy   at the Los Angeles Premiere of 'Yes Man'. Mann VIllage Theater, Westwood, CA. 12-17-08

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In 2016, Jenny “added something to our home gym that has already made a huge impact on our health, energy level and happiness” – an exercise sauna. “The HOTWORX infrared sauna that doubles as a hot exercise studio!” she wrote. “HOTWORX is a fusion of infrared sauna therapy and isometrics for the perfect 30-minute workout! I have been wanting a room in my home to not only practice my yoga, but to incorporate the benefits of an infrared sauna at the same time.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.