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

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

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

Lose Abdominal Fat in 100 Days with the MIND Diet

These foods will do the trick.

Ferozan Mast
By Ferozan MastJun 24, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Ferozan Mast
By Ferozan MastJun 24, 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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a brain-healthy diet that can help lower the risk of Alzheimer’s disease. “One of the more exciting things about this is that people who adhered even moderately to the MIND diet had a reduction in their risk for AD,” nutritional epidemiologist Martha Clare Morris, ScD, tells RUMC. “I think that will motivate people.” Not only is the diet good for your brain, but it can also help with weight loss as well—here’s how to lose abdominal fat in 100 days with the MIND diet.

Nutrient-Dense Foods

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Nutrient-dense foods such as fish and vegetables are great for weight loss and a staple of the MIND diet. “Nutrient-dense foods such as fish, fruits and vegetables, nuts, and olive oil are recommended. Not all fruits and vegetables are recommended equally,” Barbara Broggelwirth, RDN, CDN, tells Mather Hospital.

Lots of Berries

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Berries are highly recommended on the MIND diet and are a great weight-loss food. “For instance, berries are emphasized since they have been shown to decrease neuron loss and improve memory,” Broggelwirth says.

Whole Grains

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Whole grains are part of the MIND diet and are good for your health and waistline. “Whole-grain foods help control of cholesterol levels, weight, and blood pressure,” says the Mayo Clinic. “These foods also help lower the risk of diabetes, heart disease, and other conditions.”

Nuts

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Nuts can be enjoyed on the MIND diet. "In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck,” registered dietitian Kathy McManus tells Harvard Health. “They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories.”

Legumes

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Legumes are an important part of the MIND diet. Research shows that people who eat beans, chickpeas, lentils, or peas every day may lose more weight than those who don’t.

Leafy Greens

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Eat plenty of leafy greens to blast belly fat. “Leafy greens such as spinach, romaine lettuce, kale, and collard greens have been shown to be particularly protective and are recommended at least six times a week,” Broggelwirth says.

RELATED: My 20 Secrets to Be the Best Shape of My Life at 50

Olive Oil

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Olive oil is part of the MIND diet. “When you drink olive oil daily, something extraordinary can happen to you,” sports nutritionist Abigail Roberts tells Gloucestershire Live. “Olive oil, particularly extra-virgin olive oil, is one of the biggest superfoods. It is packed with antioxidant compounds like vitamin E, oleacein, and oleocanthal. As well as compounds called polyphenols, which are phenomenal for your hair, skin, joints, and weight.”

Be Mindful of Wine

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Wine is permitted on the MIND diet, but don’t have too much. “Aim for no more than 1 glass daily,” Abbi Smith, MA, RD, LD, tells Purdue Extension. “Both red and white wine may benefit your brain. If you're unable to consume the target number of servings, don't quit the MIND diet altogether. Research has shown that following the MIND diet even to a moderate degree is associated with a reduced risk of Alzheimer's disease and cognitive impairment.”

Avoid Sweets

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Sweets are bad for your waistline and severely restricted on the MIND diet. Have less than 5 servings a week of pastries and sweets and less than 1 serving a week of fried foods and cheese.

RELATED: I Lost 90 Pounds in 2 Years by Running and These Major Changes

Fatty Fish

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Eat at least one serving of fatty fish a week, not just for brain health but for weight loss and fat burning. “It is best to choose fatty fish such as salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids,” Smith 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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✓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.

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.

Prioritize High-Intensity Interval Training (HIIT)

Crunches, High Intensity Interval Training or HIITShutterstock

Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

food, people and leisure concept - close up of happy smiling woman eating meat for lunch at restaurantShutterstock

Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

Weights, dumbbells and happy woman in gym for workout, bodybuilder training and exercise. Fitness, sports and person with weightlifting equipment for strength, muscles and wellness for strong armsShutterstock

Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

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Practice Mindful Eating to Avoid Overeating

Girl,Eating,Banana,On,The,Beach,Against,The,Backdrop,OfShutterstock

Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

Woman wakes up in a country house or hotel with panoramic windows in pine forest raised her hands yawning. Good morning and recreation on nature conceptShutterstock

Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

Japanese green teaShutterstock

Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

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Manage Stress Levels to Reduce Cortisol

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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Christopher Roback
By Christopher RobackNov 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.

Prioritize High-Intensity Interval Training (HIIT)

Crunches, High Intensity Interval Training or HIITShutterstock

Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

food, people and leisure concept - close up of happy smiling woman eating meat for lunch at restaurantShutterstock

Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

Weights, dumbbells and happy woman in gym for workout, bodybuilder training and exercise. Fitness, sports and person with weightlifting equipment for strength, muscles and wellness for strong armsShutterstock

Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

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Practice Mindful Eating to Avoid Overeating

Girl,Eating,Banana,On,The,Beach,Against,The,Backdrop,OfShutterstock

Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

Woman wakes up in a country house or hotel with panoramic windows in pine forest raised her hands yawning. Good morning and recreation on nature conceptShutterstock

Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

Japanese green teaShutterstock

Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

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Manage Stress Levels to Reduce Cortisol

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How to Lose Weight Fast for a Special Occasion, According to an Expert

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By Leah GrothJun 24, 2024
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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 lose weight fast? Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her many viral videos she shares tips on how to lose weight and get into the best shape of your life. In one of them, she revealed a few ways to lose weight fast – in both sustainable and unsustainable ways. “If you want to lose weight fast for a special occasion, here's exactly what you need to do,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her approach.

Intermittent Fast and Cut Out Fast Food

@project.s.lifestyle

How to lose weight FAST for a special occassion #weightlosscoach #weightlossforwomen #weightlosstips

The first thing you need to do? “Cut out all fast food and limit your eating window from 12:00 PM to 6:00 PM and only have two meals within that time frame,” she says.

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Run a Mile a Day and Do 10 Minutes of Ab Work Daily

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Next up, exercise. According to Soraya you need to “run a mile a day and do 10 minutes of abs right before bed.”

Weigh Yourself Daily

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Finally, “number three, weigh yourself every single day in the morning to keep track of your daily progress,” Soraya says.

If You Do That, You Will Lose Weight, But Likely Gain It Back

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“Now, if you do this, you will lose weight fast, but you know what else? At some point you're going to get overwhelmed, exhausted, have overwhelming cravings, go right back to old habits and regain the weight, if not even more weight,” she continues. “On top of that, it'll worsen your relationship with food and create a really toxic relationship with the scale. So forget all that,” she says.

Calorie Deficit with Foods You Enjoy

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“If you want to lose weight and actually keep it off for good, here's what you need to do,” she continues, offering a few healthier weight loss methods. “Number one, eat in a healthy deficit and include foods that you actually enjoy,” she says.

Work Out Three to Four Times a Week

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“Number two, get three to four workouts in per week,” Soraya says, adding that you need to strength train.

Walk 30 Minutes a Day

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“Number three, walk 30 minutes every day,” she concludes.

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RDN Says: Thumbs Up

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Collingwood says that Soraya’s advice “is very practical and not extreme,” and overall, gives it a thumbs up. “Incorporating walking, exercise, strength training, etc. along with reducing calories makes perfect sense,” she says. However, “there is no need to do abs right before bed…any time of the day will work.” She also likes that she is encouraging eating foods you enjoy. “She isn’t really giving major guidelines around portions or frequency, so some people might have a hard time with knowing exactly how much they can eat and still lose weight. She is encouraging only a 6 hour eating window which is pretty strict. I tend to recommend at least an 8 hour window and more like a 10-12 hour window of fasting each day.”

💪🔥Body Booster: The less restrictive a weight loss diet you commit to, the more likely you are to stick to it.

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12 Surefire Ways to Lose Abdominal Fat, Say Experts

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.
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Heather Newgen
By Heather NewgenSep 09, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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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.

Losing weight and having a flat stomach is a goal many people work towards, but getting rid of that stubborn belly fat can oftentimes be challenging. No matter how many crunches or trendy diets we do, sometimes it feels like the weight just isn't coming off. But don't give up. Losing that belly fat is possible. Body Network talked to several experts about how to really lose abdominal fat. Read the 12 tips below.

Manage Your Blood Sugar

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"The best way to quickly lose abdominal fat is to regulate blood sugar by eating high-quality protein and fat, such as grass-fed beef, wild-caught salmon, grass-fed butter, and olive oil," Virginia Gruhler, a Holistic Health Coach, explains. "Focusing on high-quality protein and fat will eliminate sugar cravings, keep your blood sugar stable, and keep you feeling satiated. Keeping your blood sugar stable is imperative to allow your body time to metabolize your food and burn fat in between meals."

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Stay Hydrated and Replenish Electrolytes

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Our body needs plenty of water to stay alive and healthy, but it also helps in weight loss goals. "This will help manage your hunger, boost your energy, boost metabolism, and boost digestion. Aim to drink half your body weight, in ounces, of water and use mineralized sea salt to replenish electrolytes!," Gruhler says.

Keep Your Stress in Check

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Stress causes so many problems including packing on unwanted pounds. According to Gruhler, "Chronic stress can cause elevated cortisol levels, which can increase insulin and cause blood sugar imbalance. High stress levels can also cause increased cravings for sugary and fatty foods! Learning stress management techniques like reading, walking, journaling, exercising, or talking to a friend can help you to lower cortisol levels and help belly fat to fall off."

Focus on your Entire Body, Not Just Your Belly

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Instead of targeting one area of your body, focus on losing overall body weight. Robert Herbst, a personal trainer, weight loss and wellness expert, and powerlifter, says, "The only way to lose belly fat is to lose overall body fat. As your body fat decreases, ultimately, your belly fat will be reduced. The best way to do that is to elevate your metabolism through exercise such as weight training, which creates metabolically active muscle, which burns calories and raises your metabolism as your body recovers from the workout, and high-intensity training (HIIT), which creates an oxygen debt. These will make you fitter and stronger and put you on the path to losing belly fat."

Allow Yourself to Feel Hungry Throughout the Day

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

We don't need to feel full all day, says Jake Jackson, a certified level two Crossfit Coach. "Realize that it's ok to feel a little hungry throughout the day. If you're ravenous, then you're eating too little. Once you've achieved a deficit where you are moderately hungry (occasionally), then you can add in some exercise that is appealing to you. Ideally, this would be a mix of resistance training and cardio, but it doesn't have to be this. If you prefer a dance class, cycling, or rock climbing, any of those activities will burn a little extra energy, allowing you to stay in a caloric deficit.

Weigh Yourself Intermittently

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"Research is clear that you should lose .5-1% of your body weight per week," Jackson states. If you lose more, you run the risk of burning your muscle mass and ruining your diet. Losing abdominal fat is a long-term game. If you follow this plan, you should notice your clothes fit looser within a month, and others will start to notice big changes soon after."

Stop Eating Sugar

Spoon with white sugar on the dark backgroundShutterstock

We all know sugar isn't good for us, but it could be preventing abdominal fat loss. Dr. Brian Griffin, DC, FNP-C with Blue Tree Health, explains, "There are two different types of fat in the abdominal area: visceral fat and subcutaneous fat. The number one thing I tell my patients when trying to Lose both types is to STOP eating extra added sugar (simple carbs), including alcohol. Why? When we eat added sugars, our body sends an insulin surge to bring down the levels of sugar. The sugar is then converted to glycogen in the liver, ultimately stored as fat."

Gut Health is Important

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"If we are not going to the bathroom at least once daily, you should incorporate fermented foods ( 1-2 servings daily)," Dr. Griffin says. Fermented foods have a large amount of probiotics to help your natural gut flora. Fermented foods would be sauerkraut, kimchi, and kombucha. Why? Bloating and extra fecal matter can push out on the abdominal wall and will make it harder to maintain that flat abdominal appearance."

Related:The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

Workout Hard

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You know the saying no pain, no gain. Dr. Griffin explains, "I always suggest to my patients, on top of cardio (high-intensity interval training is the best), to also focus on doing abdominal exercises. One of the easiest ways is to get a large exercise ball and start with 50 crunches daily. Don’t forget to work those obliques on the side by doing side crunches. Why? Abdominal exercises and interval training will help reduce the subcutaneous fat, while diet generally will focus on visceral fat. For health purposes visceral fat is the worst type because this is the fat that surrounds your organs. For aesthetic purposes, subcutaneous fat is the stubborn fat that sits outside your stomach muscle."

Related:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Get More Sleep

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Getting a good night's sleep feels good, and it can help you lose weight, according to Catherine Johnston, a Registered Dietitian. She says, "Just like stress, inadequate sleep can be double trouble for abdominal fat gain. Getting less than the recommended 7-9 hours per night can lead to daytime high-calorie food cravings, especially carbohydrates which can help wake us up with quick energy. Additionally, chronic poor sleep quality or quantity can increase cortisol levels. Try tracking your sleep and making small adjustments to your routine to get more time in bed. Additionally - a fitness tracker can help determine your sleep quality and help you decide if you need to get your doctor onboard with a treatment plan."

Calorie Deficit

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Burning more calories than you eat is referred to as a calorie deficit, and "you cannot burn fat without being in a calorie deficit, ' explains Jesse Milburn, fitness/nutrition coach with UnshakableFit. "One of the easiest ways to be in a calorie deficit is by controlling how many calories you eat in a day. Some people find it hard to stick with it because it can feel restricting. The way to be successful with a calorie deficit is to eat still the foods you enjoy but understand how many calories you're eating throughout the day. Over time you will start to see your abdominal fat getting smaller and smaller."

Related:3 Things to Do to Guarantee Weight Loss on GLP-1 Medicines, According to Coach

Walking

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"Walking is a great way to burn calories and get moving," says Milburn. Walking can help put you in a calorie deficit by burning calories. Another good thing about walking is it can help relieve stress. When we are in a chronic state of stress. It is harder for our bodies to lose fat. When we are chronically stressed the hormone cortisol is released through our body constantly. Cortisol can wreak havoc on our bodies over time which can lead to weight gain and difficulty losing abdominal fat.

💪🔥Body Booster: Don't fear moderate hunger. Pair it with fun workouts like dancing, cycling, or rock climbing to lose weight.

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Trainer Reveals How His Clients “Effortlessly” Lose 22 Pounds With These 3 Walking Rules

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Leah Groth
By Leah GrothDec 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? Sunil Shetty is a fat-loss and fitness trainer who uses his platform on social media to help people transform their bodies. He regularly shares his strategies for burning fat and losing weight sustainably. In a new post, he reveals the no-fail formula for losing over 20 pounds fast. “The secret weapon to lose 10 kg (22 pounds) fat effortlessly,” he writes on the video.

Choose Sustainable and Easy to Complete Diets and Workouts

“The most effective and fastest way to lose body fat is doing something that’s sustainable and is easier for you to complete on a day-to-day basis,” he says. He explains that his method is a combination of diet and exercise.

Do This Walking Workout

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In terms of workout, he recommends a walking workout. “Start doing this workout post strength training or just as a whole for at least 3 times a week,” he says.

📌5 minutes of incline walk

Speed 2.8

Incline 6.0

📌5 minutes of incline walk

Speed 3.0

Incline 7.0

📌10 minutes of incline walk

Speed 3.2

Incline 8.0

Stay in a Calorie Deficit 80 Percent of Your Days

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“For the diet, Know that you can never compensate for a bad diet with extra work. It's just going to get you to overtrain and cause more problems than results,” she says. “Make sure you have a calorie deficit for 80 percent of your days,” he says, recommending starting with a 400-500 calorie deficit “if you are a beginner and go as your body allows.”

Hydrate

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Hydration is also key, he explains. “Consume 3 Liters water minimum,” he recommends. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Base Your Diet Around Veggies, Protein, and Healthy Fats

Composition with assorted organic vegetables and fruits.Shutterstock

And, make sure your diet is balanced. “Eat more Vegetables, Protein and healthy fats. Yes Healthy Fats!!!!” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Recommends Fasting: 16/8 Method

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In another post he discusses fasting methods for weight loss, starting with the 16/8 Method.

Who Should Do It: “Beginners, busy individuals, and those seeking fat loss with steady energy,” he writes.

Why: “Easy to follow, fits into most lifestyles, and provides ample eating and fasting windows,” he says.

How to Do It: “Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM to 8 PM). Break your fast with a balanced meal containing protein, fiber, and healthy fats. Avoid overeating during the eating window,” he explains.

5:2 Diet

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

He moves on to the 5:2 diet.

Who Should Do It: “Those who prefer fewer restrictions on most days.”

Why: “Reduces weekly calorie intake while allowing flexibility on normal eating days.”

How to Do It: “Eat normally for 5 days a week and consume 500-600 calories on 2 non-consecutive fasting days. Focus on nutrient-dense foods like soups, salads, and lean proteins on fasting days.”

Eat-Stop-Eat

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Next, he talks about the Eat-Stop-Eat, or 24-hour fast.

Who Should Do It: “Experienced fasters or those looking for quick results.”

Why: “Helps with insulin sensitivity and promotes autophagy.”

How to Do It: “Choose one or two non-consecutive days per week to fast for 24 hours (e.g., from dinner to dinner). Stay hydrated with water, herbal teas, or black coffee, and resume eating with a small, light meal.”

Alternate Day Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The last method he discusses is alternate-day fasting.

Who Should Do It: “People with significant weight loss goals and experience in fasting.”

Why: “Alternating feast and fast days can create a significant calorie deficit.”

How to Do It: “Eat normally one day, then consume 500-600 calories the next. Ensure fast days are nutrient-dense and low in sugar to maintain energy.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

3 Reasons Why You Are Bulky Instead of Toned

Sarah Bouchard fedandfreewithsarahb
​Unrealistic Expectations
Copyright fedandfreewithsarahb/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 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.

Have you been dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

“I hate to break it to you, but…What makes a woman appear ‘bulky’ 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look ‘toned’? They prioritize protein like it’s their job and aren’t afraid of lifting heavy.

According to Sarah, achieving a “toned” look means having: “A moderate to low amount of body fat” and “A healthy amount of muscle tissue.” And “muscle isn’t built by accident,” she says, noting that it requires “Consistent strength training” and “Adequate protein intake.”

“In my experience assessing clients’ food logs, I’ve noticed patterns that inadvertently lead to an undesired ‘bulky’ appearance,” she continues. The first one? “Fearing carbs but loading up on ‘healthy fats’,” she says. “There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil).”

Neglecting Satiety

Next is neglecting satiety. “Trying to eat as little as possible is not a winning strategy for that ‘toned’ physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key,” she says.

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

Misunderstanding Protein Density & Quality

The third reason is the misunderstanding of protein density and quality. “Not all protein sources are created equal,” she writes.

Don’t Undereat

She offers solutions to optimize calorie and protein intake, starting with undereating. “Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!” she writes.

Balance Macronutrients

Next, make sure to balance macronutrients. “Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance,” she writes.

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

Prioritize Protein

Prioritize protein. “Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance,” she says.

Distribute Protein Intake

Make sure you are distributing protein intake as well. “Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day,” she suggests.

Balance Nutrition with Exercise

Don’t forget about movement. “Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Non-Negotiable Morning Stretches

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3 Simple Stretches Made This Coach More Flexible in 2 Weeks
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Christopher Roback
By Christopher RobackMar 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

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

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

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

Perfecting the Camel Pose Sweep

On windy day young slender woman does yoga near sea on embankment doing asanas, performs physical exercises. During sunset, girl performs camel pose, Ushtrasana

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The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

Fitness woman doing lunges exercises for leg muscle workout training in gym.Top 11 Exercises for Leaner, Stronger, Firmer LegsShutterstock

This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

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Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

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

The Hamstring Stretch Transition

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Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

seated twist with bent kneesShutterstock

The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

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From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

This Workout Has Sarah Michelle Gellar Looking Fitter at 47 Than 27

SANTA MONICA, USA. February 07, 2025: Sarah Michelle Gellar at the Critics Choice Awards 2025.
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Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
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Sarah Michelle Gellar is living, breathing proof that 40s are the new 20s. The Buffy the Vampire Slayer star looks fitter at 47 than she did at 27, showing off her flat abs and toned body in Alo exercise sets all over Instagram. Her new trainer might have something to do with her body glow-up. The actress recently started working out with Coach Brach Gould, who also trains Harry Styles and Christina Milian. Here are the exercises she is doing and some other details about her approach to diet and exercise

What Her Trainer Says

Gould recently shared a video of their workout routine on Instagram. “I’ve been working with Sarah for over 6 months now and all I can say is how impressive her progress has been! She’s become stronger, fitter and more mobile by us just sticking to a programme and working on fundamentals. No fancy stuff, just consistent exercises with hard work! So proud of you!!!” he captioned it.

RELATED:20 Superfoods for People Over 50

These Are the Exercises She Does

In the clip, the two train at the Alo studio in Los Angeles, doing a variety of exercises:

  • Half Kneeling High Cable Pulls
  • Single Arm Kettlebell Farmers Walks with High Knee
  • Single Arm Dumbbell Lunges
  • Stability Ball Planks
  • Plate Weighed Side Steps
  • Side-to-side Medicine Ball Slams
  • Assault bike cardio.

She Has Workout Buddies

In another Instagram video, Gellar reveals that she is a fan of the workout buddy system. “It’s true what they say… girlfriends and exercise are good for your mental health. Just missing @madelyncline … and @jennkaytin …. and @samlansky …. and @realfreddieprinze,” she captioned the clip, also taken at the Alo gym.

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

She Fuels Up on Green Juice Prior to Working Out

Gellar is a fan of fresh green juice. "I go every weekend to the farmers market and I get fresh kale, spinach, celery, and lettuces and I blend it all together," she told Who What Wear. "That's my favorite thing before I work out.”

Outdoor Activities

When she isn’t int he gym, she stays active outdoors. "I chase two children around which is the best recipe to stay active as they're so active," she told Body+Soul. "I'm very fortunate that I live in a climate that's beautiful year around and I try to take advantage of being outside, whether it's hiking or going to the beach and swimming and surfing. I prefer all those great outdoor activities than indoor activities – although I do love yoga. If we do yoga on the beach then I'm really happy." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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