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Lose Abdominal Fat in 150 Days with the Blue Zones Diet

Lose fat and get fit with this diet.

Ferozan Mast
By Ferozan MastJul 01, 2024
Ferozan Mast
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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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Ferozan Mast
By Ferozan MastJul 01, 2024
Ferozan Mast
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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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Fitness & Workouts

The Blue Zones diet/lifestyle not only encourages eating nutritious foods, but those foods are also great for fitness and fighting belly fat. Most importantly, the foods are delicious, which makes the diet sustainable in the long term. “They have inherited time-honored recipes or developed recipes on their own to make healthful foods taste good—a hugely important part of the Blue Zones diet, because if you don’t like what you’re eating, you’re not going to eat it for very long,” says Blue Zones founder Dan Buettner. Here are 10 Blue Zones diet staple foods that can help you burn fat and get fit.

Leafy Greens

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

Vegetables—especially green vegetables—are part of the Blue Zones diet, and tend to be filling, nutritious, and low in calories, making them ideal for fat-burning and weight loss. “Generally, the idea is to choose natural, plant-based foods most of the time and enjoy eating them — making eating a ritual and pleasant experience rather than just shoving food into your mouth,” family nurse practitioner Alexandra Lessem tells Banner Health. “What you eat is important, but how you eat it, and with whom, is even more important.”

Beans

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Beans are full of fiber, which makes them ideal for weight loss. “Some fiber helps keep stool moving in the large intestine,” says the Mayo Clinic. “Other types of fiber help a person feel full for longer. That can lower the overall calories consumed and help with weight control.”

Nuts

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

Nuts are part of the Blue Zones diet and can help with weight loss. “Eat nuts during your meal,” Joan Sabaté, MD, DrPH, director of the Center for Nutrition, Lifestyle and Disease Prevention at LLUSPH, tells Loma Linda University Health. “Put them at the center of your plate to replace animal products. They’re very satiating.”

RELATED: Top 8 Superfood Smoothies You Should Eat Every Day to Lose Weight

Whole Grains

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Whole grains and sourdough are good for burning fat. “Regularly eating more whole-grain foods might lower the risk of high blood pressure, also called hypertension,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “Eating more whole-grain foods offers many health benefits. It can help manage weight since whole-grain foods have fiber, which can make you feel full longer.”

Seasonal Fruits

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Fruits are part of the Blue Zones diet, especially local and seasonal fruits. “Don’t be afraid of the sugar in fruit — welcome it,” Rachel Lander-Canseco, RD, tells Keck Medicine of USC. “For some reason, people think that because fruits are sweet that they’re off-limits,” she says. “Fruits are high in fiber, vitamins and minerals, so the benefits you get from them outweigh the glucose impact that you would get from say, bread, white flours or other carbohydrates.”

Potatoes and Tubers

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Potatoes can be enjoyed on the Blue Zones diet, and may encourage weight loss. “Potatoes rate very highly on the satiety index, which means they keep you fuller and satisfied for longer after eating,” dietitian Riley Kusuma tells Bupa UK. “Half a medium sized potato will count as one of your servings of vegetables per day. And a balanced main meal should include half a plate of non-starchy vegetables, a quarter plate of carbohydrates or starchy vegetables and a quarter plate of protein."

RELATED: 20 Superfoods for People Over 50

Low Sugar

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There is very little added sugar on the Blue Zones diet, which is good for losing abdominal fat. Beware of hidden sugars, experts warn. “Foods like granola bars, ketchup, yogurt or breakfast cereals may also have hidden sugars,” Brenda Rea, MD, DrPH, PT, RD, tells Loma Linda University Health. “If you’re not sure if something has sugar, read the labels and look for those lesser-known names of sugar.”

Minimal Meat

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

The Blue Zones diet is 95 percent plant-based. “Eat meat twice a week or even less in servings sized no more than two ounces cooked,” Buettner says. “Favor true free-range chicken and family-farmed pork or lamb instead of meats raised industrially. Avoid processed meats like hot dogs, luncheon meats, or sausages.”

Goats/Sheeps Milk Cheese

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Limit cow milk and enjoy sheep/goat’s milk instead. “Small amounts of sheep’s milk or goat’s milk products—especially full-fat, naturally fermented yogurt with no added sugars—a few times weekly are okay in a Blue Zones diet,” Buettner says. “Goat’s and sheep’s milk products do figure prominently in the traditional menus of both the Ikarian and Sardinian blue zones.”

RELATED: I Lost 95 Pounds in 18 Months With These Basic Changes

No Processed Foods

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The Blue Zones diet heavily focuses on whole foods over processed, packaged junk foods. “Throughout the world’s blue zones and their diets, people traditionally eat the whole food,” Buettner says. “They don’t throw the yolk away to make an egg-white omelet, or spin the fat out of their yogurt, or juice the fiber-rich pulp out of their fruits. They also don’t enrich or add extra ingredients to change the nutritional profile of their foods.” 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

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

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

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.

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

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Ferozan Mast
By Ferozan MastJun 09, 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
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

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

Burning Belly Fat Specifically?

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

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

Pesky Genetics

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

Yes, Abs Are Made In the Kitchen

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

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

Slow and Steady Wins the Abs

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

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

Nutrition & Diet

I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

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Alek Korab
By Alek KorabOct 16, 2024
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Alek Korab is Founding Editor of Body Network
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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.

Struggling with stubborn belly fat? You're not alone. Louise Rodhouse, a 29-year-old mum-of-two from Slough, United Kingdom, knows the frustration all too well. But she's living proof that transformation is possible. Starting at 269 pounds in January 2020, Louise lost an incredible 120 pounds in just 14 months, going from a size 22 to a size 8. Now, she's sharing her journey and the lessons she's learned along the way.

Debunking Quick-Fix Myths

Louise doesn't sugarcoat it: "I'm going to tell you something that you probably might not want to hear." In her post, she explains that there's no magic waist trainer, specific exercise, pill, or cream that will melt away belly fat. "The secret is there's no secret apart from eating in a calorie deficit," she states. This means consuming fewer calories than your body burns each day.

The Risks of Rapid Fat Loss

Colette Micko, MS, RDN, CDES of Top Nutrition Coaching, adds: "There are many potential risks of trying to lose body fat too quickly, and most are associated with extreme measures of calorie restriction such as fasting and/or very low-calorie diets."

The Truth About Spot Reduction

"You cannot spot reduce fat no matter what anyone tells you online," Louise underlines. She notes that genetics play a role in where your body stores and loses fat. "For me, I notice that when I start to lose body fat, I lose it on my upper body first... and then it gradually comes down." She adds, "With my lower stomach, obviously I had the apron belly... that was literally one of the last places my body fat went from."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Beyond the Scale: Measuring Body Fat

Courtney Pelitera, MS, RD, CNSC, explains: "Measuring body fat percentage can be more helpful in assessing health than weight alone. This is because muscle weighs more than fat, therefore affecting overall weight, even if an individual is very healthy." You can benchmark your progress with this useful Lean Body Mass Calculator.

Finding Your Calorie Sweet Spot

To lose weight, Louise recommends finding your maintenance calorie level and reducing it by 250-500 calories. She suggests using apps like MyFitnessPal or online calculators like TDEE calculator.net to determine your calorie needs. "The bigger deficit you are in, the less sustainable it is because the more hungry you're going to be," she warns, advocating for a slow and steady approach.

Setting Realistic Weight Loss Goals

Jordan Hill, MCD, RD, CSSD, supports this approach: "In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given week though. It's important to remember that weight loss is not linear and often times a person's weight will fluctuate up and down throughout their weight loss journey."

Nutrition: The Foundation of Fat Loss

While a calorie deficit is key, Louise stresses the importance of nutrition: "When you lose weight, you want to focus on your health, and the best way to do it is to prioritize whole foods, healthy foods, fruits, vegetables." She recommends aiming for 1-1.5 grams of protein per pound of body weight and not fearing fruits, stating, "Fruits are fruits, they've got nutrients, eat damn fruits."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

The Power of Plant-Based Foods

Megan Hilbert, MS, RDN, adds: "Eating more plant based foods (nuts/seeds, whole grains, fruits, vegetables, etc.) can also help promote weight loss due to the fiber and phytonutrient content that helps increase satiety and influence our metabolism through the gut microbiome."

Simple Movement: A Game Changer

Louise underlines the power of simple movement: "Walking is really good to lose weight, literally just increasing the amount you walk, you'll be surprised at how much that helps." She suggests starting with a 30-minute daily walk and gradually increasing activity levels.

Balancing Cardio and Strength Training

Hilbert expands on this: "For the fastest, healthy fat loss it's important to incorporate at least 150 minutes of moderate aerobic activity in, or 75 minutes of vigorous aerobic activity in a week. This, plus strength training around 3 times a week is a good balance, as added muscle mass helps to burn fat and increase metabolic output even while in a rested state."

RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40

The Long Game: Patience in Fat Loss

"You just need to stick to it as long as possible for your body to lose the body fat around your stomach," Louise advises. She reminds readers that the process can take time: "It could take a year or two years, it could take a very long time depending on how much body fat you have to lose."

Embracing Sustainable Lifestyle Changes

Annette Snyder, MS, RD, CSOWM, LD, underlines: "Slower, long-term work includes a focus on building in lifestyle changes and addressing any challenging thoughts about food and body. You learn to work with your body instead of against it. It's easier to adapt to and maintain vs something very intense for a short time."

The X-Frame: Sculpting Your Physique

For those seeking a more dramatic waist-to-hip ratio, Louise shares a bodybuilding secret: "Build muscle in your back like your lats and your shoulders... also build up your legs and your glutes." This creates an "X-frame" that can make your waist appear smaller in comparison.

Sleep and Hydration: Unsung Heroes of Fat Loss

Pelitera notes: "Poor sleep habits have been linked with an increase in overall energy intake and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult."

RELATED: 5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

The Takeaway: Sustainable Success

Louise's journey proves that with dedication, patience, and the right approach, significant weight loss – including stubborn belly fat – is achievable. As she puts it, "Slow steady wins the race. You've got this guys, it will eventually go." Remember, it's not about quick fixes, but sustainable, health-focused changes that lead to lasting results. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Lose 20 Pounds in 4 Months With These 4 Hacks

Miranda Forrest corporatestronggirl
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Leah Groth
By Leah GrothJan 25, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

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You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

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“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

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Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

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To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

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She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

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And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost Belly Fat & 17 Pounds With These 6 Simple Hacks

Tarn Kaur
weightlosswithtarn/Instagram
Ferozan Mast
By Ferozan MastJun 04, 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
✓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.

Simple, consistent habits can yield amazing results—just ask @WeightLossWithTarn, a TikTok influencer who detailed her fat-burning journey online. Tarn didn’t need any special shakes, or detoxes, or even expensive equipment. Instead, she focused on six hacks that pretty much anyone can do—all you need is a pair of sneakers and you too can take those first steps towards transforming your body, fitness, health, and happiness. It really couldn’t be more straightforward—read on to find out how Tarn did it.

1,500 Calories a Day

@weightlosswithtarn

How I lost belly fat & 32kg #weightlossjourneyuk #weightlosstransformation #weightlosstips

Tarn calculated how many calories she needed a day for her height and weight, and adjusted her portions to make sure they stayed within that range. Not sure how to figure that out? The Mayo Clinic has you covered with this free online calculator to take all the guesswork out. “Eating enough helps maintain glycogen stores in your muscles, which are crucial for endurance and peak performance,” says celebrity personal trainer Kollins Ezekh.

Lots of Protein

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Protein is essential for building muscle and staying satiated, so naturally Tarn made sure those 1500 calories a day included plenty of quality protein. “If you’re doing strength training or intense workouts, your body needs protein and other nutrients to build and repair muscle tissue,” Ezekh says. Vegans and vegetarians can get protein from tofu, lentils, and beans. Whole grains and nuts are also great sources of plant-based protein.

Related: Alexia Clark Flaunts Chiseled Midsection and Reveals 3 Ab Mistakes You Are Making

Three Workouts a Week

Workout Training Exercise Plan And Daily ScheduleShutterstock

Tarn consistently did three at-home strength training workouts a week to torch the fat and build muscle. This is right in line with recommendations from the American College of Sports Medicine (ACSM), which advises 20 minutes of high-intensity exercise three times a week. “Researchers have done studies that say it’s sometimes even better if you’re able to do higher-intensity workouts for short periods of time,” Anne Marie Chicorelli, DO, tells the Cleveland Clinic. “If you were to jog three times a day for seven to 10 minutes, you get more overall health benefits from it versus walking for 30 minutes.”

Salads For Lunch

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Tarn’s lunches consisted of big, beautiful salads with plenty of protein. “Food is your body’s primary source of energy,” Ezekh advises. “Consuming adequate calories and nutrients ensures you have enough energy to perform and enjoy your workouts. Proper nutrition supports overall health, which is essential for consistent and effective exercise.”

10K Steps a Day

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Tarn walked 6-10K steps every day, which is an excellent way of burning fat while lifting your mood. Experts recommend walking as something almost anyone can do—just get your shoes on and get moving! “If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic.

Related: 15 Foods That Fight Fat

2 Liters of Water a Day

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Last but by no means least—Tarn drank lots of water to stay hydrated and help with satiety. Thirst can be mistaken for hunger, so drinking healthy liquids can help you stick to your fitness regimen. "You may be able to decrease appetite by drinking water if you are, in fact, low in water not calories," Melina Jampolis, an internist and board-certified physician nutrition specialist, tells Johns Hopkins.

💪🔥Body Booster:Weight loss does NOT need to be complicated or expensive. Small changes yield big results, so start walking!

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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