Skip to content
Fitness & Workouts
✓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.

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
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
Happy woman measuring waist with tape in kitchen.
Shutterstock
Ferozan Mast
By Ferozan MastJul 01, 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
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

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

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

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

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

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.Shutterstock

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

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

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

sugar cubes on black backround. Sugar is unhealthy nutrition and leads to obesity, diabetes, dental careShutterstock

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

Woman drinking milkShutterstock

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

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

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.

proteinhealthy eatingweight loss

More For You

Fitness & Workouts

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

Jeff Nippard
Copyright Jeff Nippard/Instagram
Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

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

Fat vs. Abs

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

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

Progressive Overload Is a Must

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

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

Try Two-Exercise Ab Workout

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

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

Nutrition is Key

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

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

How to Eat For Visible Abs

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

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

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

Hydration and Intermittent Fasting

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

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

Don’t Forget About Cardio

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

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

How to Get Visible Abs in 60 Days

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

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

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

Nutrition & Diet

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

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

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

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

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

Burning Belly Fat Specifically?

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

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

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

Pesky Genetics

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

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

Yes, Abs Are Made In the Kitchen

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

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

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

Slow and Steady Wins the Abs

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

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

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

Nutrition & Diet

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

Louise_Rodhouse_LouisesJourneyxo33
Copyright louisesjourney2.0xo/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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
Copyright corporatestronggirl/Instagram
Leah Groth
By Leah GrothJan 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

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

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

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”

overweight woman on scale at homeShutterstock

“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

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

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

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

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

leg of fat woman being run or jog on belt of treadmill machineShutterstock

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

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

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

Serene woman sleeping at night in the bedroomShutterstock

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.
See Full Bio
Follow:
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

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

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

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

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

Young Caucasian men using Smart Watch measuring heart rate during walk. Runner fixing time at sports smart watch. Young athletic man using fitness tracker or smart watch before run training outdoors.Shutterstock

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

Exhausted woman in sportswear sitting box at fitness training in dark gym. Fit girl drinking water sports bottle at cardio workout. Tired athlete resting at sport club. Female bodybuilder making breakShutterstock

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

The 10-Second Hack To Find Hidden Protein Foods

Ashley DiGiacomo Schwartz the busy mom method
Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothMar 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

We all know by now that you need to amp up your protein intake and focus on eating high-protein food to lose weight. But can you know if something is high in protein? Ashley DiGiacomo Schwartz (@the.busy.mom.method) is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA who regularly shares tips and tricks on how to lose weight. In a new Instagram post, she reveals her game-changing hack to quickly determine whether a food is high in protein.

“Not sure if something is truly high in protein? Here’s a quick trick to figure it out FAST!” she writes. “Look at the calories per serving and drop the last digit (0). The number left is the minimum grams of protein the food should have to be considered high-protein.”

Cottage Cheese: High Protein

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She shares a few examples, starting with cottage cheese, which has 185 calories per serving. According to her hack, it would need at least 18 grams of protein to make it high protein. “It has 25g of protein,” she says. “Amazing protein source!”

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

Tuna: High Protein

Canned tuna on wood background​7. Canned FishShutterstock

Her following example is tuna canned in water, which has 120 calories per serving. “We want at least 12g of protein,” she says. Since a can has 20g of protein, it is a “powerhouse protein choice!” she says.

Greek Yogurt: High Protein

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

Greek yogurt, plain and nonfat, has 100 calories per serving. “We want at least 10g of protein,” she says. “It has 15g of protein,” making it a “great protein option!”

Mozzarella Cheese: Not High Protein

Mozzarella cheese balls with tomatoes and basil. Dark slate background. Top view.Shutterstock

Whole milk mozzarella cheese has 85 calories per serving. “We want at least 8g of protein,” she says. It isn't a great option because it only has 6g of protein. “Not a high-protein food! (Mostly fat, not protein but delicious so keep eating it!)” she says.

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

Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

Her final example is edamame at 180 calories per serving. “We want at least 18g of protein,” she says. “It has 18g of protein = Great plant-based protein!”

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

Bottom Line

Young woman eating tasty yogurt, closeupShutterstock

The bottom line? Her hack easily differentiates high-protein foods from the rest. “If a food has more protein than the number you get after dropping the last digit, it’s a great protein source! If it’s way under, it’s not a high-protein food,” she writes. 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

Standing Core Moves That Beat Crunches

Kelsey_Rose3
​Also, Do Strength and Pilates
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothMar 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

If you aren’t a fan of crunches, you aren’t alone: Many people despise the ab-flattening exercise. Luckily it isn’t the only effective move to flatten your midsection. Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In her viral Instagram posts, she regularly shares all her tips and tricks to staying in shape, and, in a recent one, she reveals the ab exercise that changed the game for her. “I finally started snatching my core & defining my abs when I swapped crunches for this,” she writes.

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

She Does Standing Core Ab Exercises

How did she get her “abs on fire”? According to Rose, it was due to ditching crunches and starting to do standing core ab exercises instead. “If you’re still doing endless crunches to strengthen your core, it’s time to level up!” she says.

Weighted Side Crunch

“Standing core exercises—like this Weighted Side Crunch—engage more muscles, improve balance, and help with functional strength (aka, strength that actually supports you in daily life!). Plus, they’re easier on your back and great for anyone who doesn’t love getting down on the mat,” she says.

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

Pro Tips

She also offers a few pro tips:

  • Keep your core engaged—think of pulling your ribs toward your hips
  • Slow + controlled movement for max muscle activation
  • Don’t swing the weight—let your obliques do the work!
  • Exhale as you crunch to activate deep core muscles
  • Use a moderate weight to challenge your obliques without straining

You Will Feel the Burn

Just because side bends don’t feel as hard as crunches, they are effective. And, you should expect to feel the burn. “You will DEFINITELY feel these tomorrow, especially if it’s your first time! “ she says.

Mix Strength Training and Pilates

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

Walk for 15 to 30 Minutes

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

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

Focus on Nutrition

Also, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5x Weekly Weightlifting Transforms Body & Mind

Makari Espe
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackMar 21, 2025
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.

Have you ever hit that point where your workouts just feel like going through the motions? That's exactly where Makari Espe found herself. As a fitness enthusiast with 140,000 YouTube subscribers, she was stuck in a comfortable but unchallenging routine – just lifting weights twice a week for 20 minutes. "I want to be harder, better, faster, and stronger," Makari says, deciding to shake things up by lifting five times a week instead. Could just a few extra gym sessions actually make a real difference? That's what she wanted to find out. And honestly, if you've been feeling stuck in your own fitness journey, her results might be exactly the motivation you need.

The Challenge Setup

Before diving into her intensified routine, Makari established a baseline to measure her progress. "I did a 1 minute and 30 second plank hold, 1 minute wall sit, 2 chin-ups, 10 push-ups, and 25 shoulder presses with 10 pound weights," she shares. This initial test wasn't without emotional hurdles. "The last time I did a test like this, I was about 19, and I did a lot better then. So at this moment right here, I'm currently comparing myself to how strong I was as a teenager," Makari admits.

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

Week 1: Building the Foundation

Makari's new routine followed a strategic split to maximize results while preventing burnout. "The idea is to do two big muscle groups per workout so that each muscle group is rested by the time you work it out again, and we're not all out here hating our lives," she explains. Her weekly schedule included:

  • Day 1: Back and biceps
  • Day 2: Legs and shoulders
  • Day 3: Rest
  • Day 4: Chest and back
  • Day 5: Legs and core
  • Day 6: Rest
  • Day 7: Chest and triceps.

Adjusting to Longer Sessions

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

The extended workout time was immediately noticeable. "As someone who is used to doing 20 minute workouts, I'm definitely noticing that extra 10 minutes," Makari points out.

Week 2: Increasing the Intensity

Moving into the second week, Makari transitioned from beginner to intermediate workouts. "The intermediate program is significantly harder than the week 1 program. The positions require way more coordination and core stability, and I'm fitting a lot more reps into this 30-minute time frame," she reveals.

This increased difficulty targeted specific muscle groups more intensely. "My triceps are killing me. More so than any other muscle group this whole challenge so far, my triceps are dead," Makari shares.

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

Mental Hurdles

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal TrainerShutterstock

Despite the physical challenges, mental obstacles became apparent. "Morale is a solid 6 out of 10. The 30 minutes are going by way faster than before, so that's good. But I still have to drag myself to the gym, and repeatedly tell myself to trust the process," she admits.

Week 3: Finding the Rhythm

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy space​The Workout StrategyShutterstock

By the third week, Makari's body was responding to the consistent training. "I've gone up a weight. My heavy is now 20. It used to be 15," she says proudly.

Recovery became equally important as the workouts themselves. "The swim was amazing for many reasons, but the main one was it was so nice on my sore muscles," Makari explains after incorporating swimming on one of her rest days.

Nutrition Support

salmon steak with fresh herbsA Year of Successful MaintenanceShutterstock

The combination of consistent training and nutrition adjustments began paying dividends. "I changed my diet up a little bit last week. So I'm putting so much more good fuel into my body which is giving me more energy to perform in the gym," she shares.

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

Finding the Joy

This holistic approach transformed her relationship with exercise. "I've crossed the threshold or I've found the joy in weightlifting again. I'm not just lifting weights to go through the motions and like do it because I know I have to. I'm doing it because I know I can," Makari reflects.

Everyday Energy Boost

Beautiful woman checking her body shape in a mirror.15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstock

Makari also noticed improvements in her daily activities. "I feel so much more energetic throughout the day. Tasks that used to tire me out now feel easier," she explains. The increased strength translated to practical benefits beyond aesthetics.

Sleep Improvements

Her sleep quality showed remarkable improvement as well. "I'm falling asleep faster and waking up more refreshed. My body actually craves that deep recovery sleep now," Makari shares. This unexpected benefit reinforced her commitment to the program despite the challenging schedule.

Week 4: The Transformation

Happy young woman stretching before running outdoorsShutterstock

The final week revealed not just physical improvements but mental ones too. "Now that I'm over the hump, I actually feel even stronger than I did as a teenager. This is going to sound really cheesy but it's because not only do I feel physically stronger but I feel stronger in my brain," Makari explains.

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

Time Investment Reality

The time commitment remained significant but worthwhile. "Roughly three and a half hours every week is a lot of free time to be able to put towards working out. But ultimately it makes me feel so much better outside of the gym," she acknowledges.

Stress Management

Hands of a woman playing with nails in stress​Your Body Is Slowing DownShutterstock

Makari noticed significant changes in her stress resilience. "I handle daily challenges with more calm now. Things that would've stressed me out before don't affect me as much," she shares. This mental toughness became one of the most valuable outcomes of her experiment.

Confidence Beyond the Gym

Her confidence also soared beyond physical appearance. "When you prove to yourself that you can stick with something challenging for a month, it changes how you approach other difficult things in life," Makari explains. "I'm more willing to take on new challenges because I know I have the discipline to follow through."

Metabolic Improvements

Eating and drinking image of a young woman eating mixed nutsShutterstock

The metabolic benefits were equally impressive. "My body burns energy more efficiently now. I notice I can eat more without feeling sluggish, and my recovery between sets is much faster," she points out. These physiological adaptations supported her continued progress throughout the month.

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

The Final Results

After four weeks of dedicated training, Makari's strength tests demonstrated measurable progress:

  • Plank: Increased from 1:30 to 2:00 minutes
  • Wall sit: Improved from 1:00 to 2:00 minutes
  • Chin-ups: Increased from 2 to 4 complete reps
  • Push-ups: Improved from 10 to 15 reps (completed faster)
  • Shoulder presses: Maintained 25 reps but increased weight from 10 to 15 pounds (completed faster)

Mission Accomplished

"I'd say that this month I became harder, better, faster, and stronger," Makari concludes. Her journey proves that consistent training, proper recovery, and adequate nutrition can transform both body and mind in just one month.

If you're considering a similar challenge, remember that progress looks different for everyone. As Makari puts it, "You might be lifting more. You might be lifting less. It doesn't really matter. You do you."

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.