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Kelsey Wells Shares Important Message About Achieving Visible Abs

The trainer and influencer is setting the record straight.

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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✓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.

kelsey wells
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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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✓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.

Fitness & Workouts

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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Fitness & Workouts

Kelsey Wells Shares Important PSA About Achieving Visible Abs

kelsey wells
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.

Fitness & Workouts

The 9-Step Plan for Rock-Hard Abs in 60 Days or Less

Jeff Nippard
Copyright Jeff Nippard/Instagram
Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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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.

Looking to transform your core and achieve rock-hard abs in just 60 days? It’s entirely possible with the right plan and mindset. Fitness expert Jeff Nippard, a Canadian natural pro bodybuilder and powerlifter, combines his biochemistry background with a passion for evidence-based training to offer a proven strategy. His approach emphasizes not only effective ab exercises but also the critical role of nutrition and overall lifestyle changes. By focusing on progressive overload training, maintaining a clean diet, staying hydrated, and incorporating some cardio, you can build a strong, visible six-pack. Stick to the plan, stay consistent, and watch your abs become more defined with every workout—and also enjoy insights from Sharon Stewart, AFAA, and NASM to help you get those coveted abs in just 60 days.

Fat vs. Abs

Nippard explains in his popular video the relationship between body fat percentage and ab visibility: "At 30% [body fat], your stomach is much flatter, but you still don't have visible abs. Once you get to 20%, that's where your abs become visible, and at 10% body fat, you'll have a well-defined six-pack."

He adds, "This zone is the six-pack sweet spot where most men want to be between 10 and 20% body fat. This is where you'll have visible abs but not suffer from the nasty side effects of extreme dieting."

Progressive Overload Is a Must

Contrary to what most people think, Nippard in his video underlines the importance of training abs directly: "To get your six-pack to really pop, you'd be much better off doing progressive overload training just like you would for any other muscle. That means loading the ab muscles with weight."

RELATED: 10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

Try Two-Exercise Ab Workout

Nippard, in his video, recommends focusing on just two exercises for optimal ab development:

  1. Weighted Crunch: "Do these for three sets of 10 to 12 reps twice per week, taking your last set all the way to failure."
  2. Leg Raises: "Do these for three sets of 10 to 20, also twice per week, and also take your last set all the way to failure."

Nutrition is Key

Sharon Stewart, a certified personal trainer, highlights the importance of nutrition for getting visible abs: “Nutrition is 90% of a flat belly. I see people doing hundreds of sit-ups, and I ask them, what are you doing? While exercise is important, it’s what you eat that makes a big difference in your body.”

Stewart suggests eating clean: “Think of your body like a car. The quality of fuel you use affects how well it runs. If you eat poor-quality food, it doesn’t matter how much you exercise; your body won’t be at its best.”

How to Eat For Visible Abs

Nippard agrees, in his video, the importance of nutrition: "You can do the most optimal progressive AB training on the planet, and until you get lean enough, your AB simply won't be visible and that's where your nutrition comes in."

He provides a simple formula for calorie intake: "Take your current body weight in pounds and multiply it by 10 to 12. That's how many calories you'll eat."

RELATED: 7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

Hydration and Intermittent Fasting

Stewart also highlights the importance of hydration and suggests intermittent fasting as a potential strategy: "One of the key factors in achieving a flat stomach is hydration, particularly drinking plenty of water. Hydrating adequately with water, sometimes infused with lemon for added benefits, is essential."

She shares her personal experience: "I changed my eating habits, deciding not to eat until I had completed my activities for the day. Then, I would break my intermittent fast around two o'clock with a protein-rich meal to help burn fat."

Don’t Forget About Cardio

While not essential for fat loss, Nippard, in his video, notes the benefits of including cardio: "Research shows that combining weight training and cardio leads to smaller wastes than just weight training alone. Being more active with cardio will also allow you to eat more calories and more active people tend to be more successful in keeping the weight off over the long term."

RELATED: 5 Tips to Beat Menopausal Stomach Fat That Actually Work, by Experts

How to Get Visible Abs in 60 Days

To get visible abs in 60 days, you need to combine ab exercises, good nutrition, and healthy lifestyle changes. Follow these tips from experts Jeff Nippard and Sharon Stewart:

  1. Targeted Ab Training: Do exercises that focus on your abs.
  2. Proper Nutrition: Eat clean and healthy foods.
  3. Lifestyle Changes: Stay active and reduce stress.

Consistency is key. Results may vary, but if you stay committed, you'll see great improvements in your core strength and appearance. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Becky Greenan Shows Off Six-Pack and Reveals Her 10-Minute At-Home “Abs and Core” Workout

Becky_Greenan_built_by_becky7
built.by.becky/Instagram
Leah Groth
By Leah GrothApr 16, 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.

Do you want to get your abs toned in time for summer? All you need is a pair of free weights and about ten minutes, according to Becky Greenan. The 37-year-old mother-of-two flashes her impressive six-pack during one of her latest at-home workouts, demonstrating a few key moves that help her maintain her flat abs. “Abs & Core 🤘 Grab some light dumbbells and try this out,” she captioned the Instagram post, sharing it with her nearly one million followers on the social media network. Here are the exercises she recommends – and some of her other diet and fitness tips.

Here Is Her “Abs and Core” Workout

Becky_Greenan_built_by_becky9built.by.becky/Instagram

“I’m holding 5lbs each hand. Holding the dumbbells will help with counterbalance during the V sit. Let’s gooo!” she writes in the caption, recommending doing each exercise for 30 seconds and completing the circuit for three sets.

  1. Modified v sit Russian twist
  2. V sit leg crunch
  3. Glute bridge knee drives
  4. Lying knee crunch
  5. Lying flutter kicks

Be Patient

Becky, who has two children, has transformed her body dramatically over 10 years. However, she explains to her followers that it takes patience, a lot of work, and time to do so. “27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies,” she writes.

Be Consistent

Becky_Greenan_built_by_becky4built.by.becky/Instagram

Aside from hard work, consistency is key, says Becky. “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she writes in the same post.

RELATED: Stacey Roberts Flashes Abs And Shares Her “Lazy Day” Upper Body Workout

Strength Train

Becky_Greenan_built_by_becky3built.by.becky/Instagram

Becky is a big advocate of strength training over cardio. “If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out. What are some other reasons to lift weights? The Mayo Clinic adds that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills.

Invest in Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

According to Becky, all you really need to do an effective workout is resistance bands and dumbbells. Better yet, you don’t have to leave your house. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

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

Eat a Protein Packed Diet

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Becky emphasizes the importance of eating protein. She herself consumes “2000ish calories and 120ish protein,” per day. She designs her meals with a balance of carbs, protein and fats. “I usually eat more on lifting days because I’m hungrier,” she explains.

  1. 2 eggs, 2 egg whites and feta toast with butter: 400 calories/25 protein
  2. Apple with peanut butter, protein shake: 450 calories/35 protein
  3. Chicken thigh and leg, sweet potato and broccoli:450 calories/45 protein
  4. Bun with turkey, and orange: 350 calories/15 grams protein
  5. Cucumber salad and cookies: 400 calories

💪🔥Body Booster: Stay consistent with your fitness routine. Never give up on yourself, and keep pushing forward

Fitness & Workouts

Andrea Simulus Flaunts 6-Pack and Reveals 5 Reasons Why You Don’t Have One Yet

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andreafit4/Instagram
Leah Groth
By Leah GrothMay 01, 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.

Have you been doing a lot of ab work and still don’t have a coveted 6-pack? If the answer is yes, there are a handful of explanations as to why you aren’t achieving a chiseled midsection. Andrea Simulus is a 42-year-old Body Composition Coach and social media influencer who is “building” her “goal body” with low-impact strength. In a recent Instagram post, she revealed five mistakes you might be making that are getting in the way of your goals.

You Aren’t Adding Angles or Weights

Andrea_Simulus_andreafit4_13andreafit4/Instagram

Reason number one: “You aren’t adding angles or weights to build more size,” says Simulus. “Abs grow like any other muscle.”

Your Loose Skin Discourages You From Doing Ab Work

Andrea_Simulus_andreafit4_8andreafit4/Instagram

The second reason is that “you’re discouraged by loose skin after babies and don’t work abs,” she maintains. “Any amount of strength will make your stomach look better regardless. I’ve had 4 babies.. I have stretchy skin and it’s ok!”

RELATED: 7 Cardio Workouts That Burn Fat Faster Than Running

You Are Waiting to Lose More Baby Fat

Andrea_Simulus_andreafit4_11andreafit4/Instagram

Number three is, “You keep waiting to lose more body fat,” she says. “It takes time to grow abs - do them now.”

You Aren’t Doing the Right Ab Work

Andrea_Simulus_andreafit4_1andreafit4/Instagram

You might be doing the wrong exercises, according to Andrea. “You think static planks and core stability moves build a six pack. Motions that draw your lower abs to your chest or your upper abs to your knees in a folding motion builds abs - look for those motions,” she says.

You Aren’t Consistent

Andrea_Simulus_andreafit4_12andreafit4/Instagram

The final reason? “You don’t stay consistent,” she maintains. “For most of you it takes much longer than 7 weeks… It took me 2 years to build a six pack large enough to see without calorie restriction. 2 YEARS of 3-4x per week working abs.I wanted them and I hung in there till I got them.”

Try Using a Bosu Ball

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another post, she recommends using a Bosu ball when doing ab work. “Bosu not only makes them spine friendly, but perfect for building strength and improving core stability,” she writes. “Notice how my hips are angled inward and my core ‘tucked’ or held tight. This is the key to more strength because you are keeping your core under constant tension the entire rep range!”

RELATED: 7 Quick Tips for Burning Fat Faster and More Efficiently

And, Ditch Processed Foods

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another video, she explains that ditching processed food is also key to building lean muscle, like abs. “Burning fat is essentially eating fewer calories than you burn. However, if you start skipping meals, start eating processed carbohydrates that spike your blood sugar, what's going to happen is you're going to get those intense cravings, you're going to have dips in your energy levels,” she says. “It'll be much harder to reach your weight goals. So instead, you need to eat more frequent meals, skip the white rice, processed bread, processed products, and add more high fiber nutrients.”

💪🔥Body Booster: If you want a six-pack, you need to do more ab work than just crunches and planks. Try exercises that also work your obliques and lower abs.

Fitness & Workouts

52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

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Leah Groth
By Leah GrothJan 07, 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.

Do you want a six-pack but feel like you are too old? According to one expert, you can achieve a perfect midsection at any age. Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post, she reveals the handful of exercises that are responsible for her six-pack abs and the healthy habits that enable her to achieve them. “Six-pack abs in your fifties? Totally possible with the right plan. Here’s what worked for me,” she writes in the post.

She Trains Abs 2 to 3 Times a Week

“I train Abs like any other muscle,” she writes. She reveals that she reserves two to three days a week to do ab work. “Remember … it takes consistency with workouts and nutrition and lots of time & patience,” she writes.

RELATED: Top Coach Reveals 3 Best Back Exercises You Can Do at Home

Here Are the Exercises She Does

“Here is an example of the workout I do to maintain my 6-pack abs in my 50s,” she continues, revealing the five exercise sets.

  • SL crunches
  • weighted sit-ups
  • Russian twist
  • weighted toe taps
  • double crunch.

She Also Pays Attention to Her Diet

She then goes on to discuss key tips to remember for 6-pack abs, starting with diet. “Dial in your nutrition,” she writes. “Protein-packed meals, a slight calorie deficit, and staying consistent.” 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.

RELATED: Woman Lost 11 Pounds in 90 Days With These 5 Simple Rules

And, She Lifts Weights

Next, she recommends weight lifting. “Strength training is a must,” she says. “Focus on compound lifts that engage your core and help burn fat.” 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.

She Uses Resistance

Another important tactic? “Train your abs with resistance,” she suggests, “Adding light weights, cables, or bands takes your core training to the next level—think strength and definition.”

She Does Cardio

Don’t forget to do cardio. “Steady-state cardio after lifting works wonders for revealing your hard-earned progress,” she says.

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

And, She Is Patient

Lastly, six-pack abs don't happen overnight. “Patience is key: Progress takes time, but trust me—it’s worth it! If I can do it, so can you. Let’s make it happen!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

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

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

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

Eliminate Empty Calories

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

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

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

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

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

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

Don’t Skip Breakfast

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

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

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

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

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

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

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

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

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

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

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

Eliminate Temptation

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

Get Enough Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

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

Lift Weights

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

Manage Stress

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

No Junk Food

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

Drink More Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.​HydrateShutterstock

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

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

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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

Don’t Start Big

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

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

Walking After Meals

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

Walking In the Morning

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

Long Walk After Dinner

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

Smaller Waist

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

Using Technology

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

10,000 Steps a Day

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

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

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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