Skip to content
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.

How to Eat to Lose Belly Fat in 3 Simple Stages

Follow this plan from a kinesiologist and lose fat for good.

FACT CHECKED BY Christopher Roback
Jeremy Ethier
FACT CHECKED BY Christopher Roback

Do you want to lose belly fat? Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a recent viral video, he tackles belly fat. “Belly fat is really easy to gain but seems almost impossible to lose. Now, you're probably aware that your diet is the key to losing fat from this area, but you likely have no idea where to start, let alone how to keep fat loss going for long enough to get rid of the most stubborn areas,” he says. “Today, I'll show you step by step in three stages how to eat to start losing fat and how to keep that going until you successfully lose all of your belly fat and for good.”


You Are Likely Between 15 and 25 Percent Body Fat

Fat belly. Man with overweight abdomen. Weight loss concept.Shutterstock

“Before we dive into the three stages, let me explain what these stages mean and why you need them in the first place,” says Ethier. “So you're likely somewhere between a body fat of 15% and 25% or maybe even higher. Regardless of where you are right now, you need to lose enough fat from other areas of your body before your body starts prioritizing burning off your belly fat for energy.”

The Magic Starts Happening Around 15 Percent Body Fat

For most people, this starts to really happen around 15% body fat, he maintains. “By the time you reach around 12% or 10% body fat, your belly fat will be almost completely gone.” He notes that while your diet is key to achieving this, “the diet you use to get you from let's say 25% to 15% most often won't be enough to take you down to the next level of 12%. The same is true for going from 12% down to even 10%,” he says. “As you get leaner and leaner, there's certain things you need to be aware of and certain changes you should make with your diet to prevent you from getting stuck and to prevent you from losing muscle.”

Stage One: Kickstarting the Fat Loss Process

Male athlete measuring Body Composition with ScaleShutterstock

He starts with stage one. “The first stage is designed to kickstart the fat loss process and keep it going until you get to about 15% body fat. Throughout this stage, your hunger levels will be low.

Your risk of muscle loss will also be low, and physiologically it will be the easiest stage to get through,” he explains.

Start by Consuming Fewer Calories Than You Burn

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

“The stage is actually quite simple. There's only two factors you need to focus on: calories and protein,” he says. “Let's first talk about calories. You don't need to completely cut out carbs, sugar, or any of your favorite foods. All you need to do is create what's known as an energy deficit to start forcing your body to burn body fat for energy. You create this deficit by consuming fewer calories than your body burns every day.”

Here’s How to Find Energy Deficit

Gray pencil, calculator and opened account bookShutterstock

“Now, to find the appropriate energy deficit for your body, take your body weight in pounds and multiply that by anywhere from 11 to 13. If you're a taller individual, younger, or more active, go with the higher end. If you're a shorter individual, older, or less active, go with the lower end. The number you get will be a rough estimate of the amount of calories you should eat every day, but to hit your goal calorie intake, some foods are better than others,” he says.

Stick to Low-Calorie Density Foods

Women housewife with cart shopping in supermarketShutterstock

“What I recommend is focusing on what's known as low calorie density foods. These are foods that for the amount of space they take up in your stomach will only add a relatively low amount of calories to your daily total,” he says. For example, you can eat a lot more strawberries or carrots than Oreos for 200 calories. “Not only that, but since low calorie density foods tend to be unprocessed, they also tend to require more calories to burn and digest the more processed foods,” he says.

This Can Make a Big Difference in Terms of Fat Loss

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

“Now, as for how much of a difference this can make for fat loss, a recent 2019 paper took 20 adults and first ran them through a diet consisting of only high calorie density processed foods. For two weeks afterwards, they switched them to a diet of low calorie density unprocessed foods for two weeks. In both conditions, they were allowed to eat as much food as they wanted. The result, the processed foods diet led to almost two pounds of weight gain. Once they switched the unprocessed diet, however, their daily calorie intake dropped by over 500 calories and they ended up losing over two pounds,” he reveals.

Protein Will Help You Lose Fat Versus Muscle

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Eating fewer calories will help you lose weight, but “you want as much of that weight loss to be from fat rather than muscle,” Ethier says. “This is where protein comes in. You need to start eating more of it. In fact, in studies in which subjects go on the same diet and lose the same amount of weight, the ones who eat more protein end up losing more fat and less muscle.”

Here’s How Much Protein You Should Eat

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

He recommends eating one gram per centimeter of your height, “so if you're 175 centimeters tall (5.74 feet), try to eat around 175 grams (6.17 ounces.) of protein per day with the rest of your calories coming from carbs and fats. Whereas if you're a relatively lighter individual or closer to 15% body fat, then you'll want to multiply your body weight and pounds by 0.8 and, at a minimum, eat that many grams of protein per day. Now, this might sound like a lot at first, but as you'll see, it's pretty easy to do if you choose the right protein sources,” he says.

After You Get Down to 1%, You Are Ready for the Next Stage

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.Shutterstock

“So focus only on calories and protein every day, and if you're consistent, you'll be able to get your body fat all the way down to 15%, but at this point is when you'll likely need to refine your approach to continue getting results,” he says.m

Stage Two: Get More Precise with Your Approach

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

“This is where stage two comes in, which evolves going from 15% down to 12% body fat. By this point, you'll be hungrier, your fat loss will slow down, and you'll be at a slightly greater risk of muscle loss. This is where most people get stuck,” says Ethier. “There are two things that will help you overcome this. First, you need to get more precise with your approach from stage one, as your body loses more and more fat, your metabolism will decrease and you'll start burning fewer calories per day. This is your body's way of protecting its remaining fat source. This means the energy deficit you used in stage one to get down to 15% body fat may no longer be enough to get you down to 12% body fat.”

Track Your Daily Calorie Intake

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“To overcome this, if you haven't yet been doing so, you should start tracking your daily calorie intake and doing so more carefully,” Ethier continues, noting that research has shown the average person will think they eat about 429 fewer calories per day on average than they actually do. “So even if just temporarily measure out your food to see how many calories you're actually consuming and ensure you're in an energy deficit,” he says.

RELATED:The Number 1 Diet to Lose Body Fat, According to an Expert

Also, Start Looking at Your Carb and Fat Intake

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

During this stage, you'll also want to start addressing your carb and fat intake. “Take a look at this list of carbs and fats. Although healthy fats are needed in your diet on a gram-per-gram basis, fats contain more than twice as many calories as carbs do. Because of this, an effective approach is to keep your protein intake high as is but lower your daily fat intake to the lower end of what's recommended for general health. This is about 20 to 25% of your daily calorie intake,” he says.

Now You Can Intro More Carbs Into Your Diet

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

As a result, you'll now have room to introduce more carbs into your diet. “These extra carbs can not only help you better manage your hunger levels, but they'll also provide you with a boost in energy to support your daily activities and performance in the gym, helping you burn more calories every day and better maintain your muscle mass. Make these two weeks, and if you're consistent, you'll be able to get down to around 12% of body fat,” he claims.

Stage Three: Discipline and Sacrifice

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

This is where stage three comes in. “This is the most difficult stage,” Ethier maintains. “While consistency with what we mentioned earlier will be the key to progressing through the stage, it's going to require more discipline and sacrifice.”

You Will Need to Be Eating High Volume Foods

Beautiful young couple having fun in the kitchen while cooking.Shutterstock

“First off, not only will you very likely have to be accurately tracking your calories every day, you'll also want to ensure your daily meals are making the best use of the limited calories you have. At this point, your hunger levels will be the highest they've been, so most of your meals throughout the day will need to come from high-volume foods that will help you stay full for fewer calories,” says Ethier.

RELATED:5 Exercise Mistakes to Avoid During Menopause (and 5 Things to Do Instead)

You Will Need to Make Better Choices Eating Out and Might Want to Consider Quitting Drinking

Multiracial happy friends cheering and drinking mojitos at beach party - Focus on left hand holding cocktailShutterstock

“You don't have to eliminate it completely, but you will have to make wise choices when you're out and make sure that you plan in advance for big meals out or for alcohol, both of which can drastically increase your calorie intake without you even realizing,” he says.

He Recommends Sticking to a Body Fat of 12 to 15%

A woman using a body fat scale at the gymShutterstock

“Lastly, ask yourself if the sacrifices are worth it. In my opinion, for most natural lifters, a body fat of around 12 to 15% is the most sustainable physique,” Ethier states. “It's practical to maintain. You get the health benefits of being leaner, and you'll still look great, especially if you have a good amount of muscle on you and well-developed abs from training them while getting leaner than this. Yes, it's going to provide a bit more definition than cuts. It not only requires a lot more sacrifice, but for many people, that's when daily energy levels will start to be negatively effective.”

You Can Get Down to 10% If You Really Want

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

“So while you definitely can get to 10% body fat by pushing through with what you've learned, at least consider hanging around at a higher level of body fat first and be proud of how far you've come and realize that the extra push just may not be worth it, especially if you can't maintain it overall, guys, the strategy when it comes to your nutrition is actually quite simple,” he says.

RELATED:These Ultra-processed Foods May Be Shortening Your Life, According to New Study

Be Consistent

Young muscular smiling couple celebrating after successful hard workout at the garage.Shutterstock

The hard part? “Staying consistent with it,” Ethier concludes. “You have to be clear about what your goals are and then find what you personally enjoy and can stick to consistently in the long run.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Portrait of a happy young sportswoman doing stretching exercises at the gym
Shutterstock
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.

You might think that the secret to losing belly fat is doing endless crunches a day. However, according to fitness experts, this is just a myth. Soraya (@project.s.lifestyle) is a certified macro nutrition and fat loss coach and TikTok influencer. Her goal is to help people get their “dream body” without “ditching” their favorite foods and bust myths surrounding weight loss. In one of her viral videos she reveals the three things that will help you lose stubborn belly fat.


1. You Don’t Have to Go to Extremes to Lose Belly Fat

@project.s.lifestyle

How to lose stubborn lower belly fat #weightlosscoach #weightlossforwomen #weightlosstips

“Here's how you lose that stubborn lower belly fat that just hangs there when you pull your pants down,” she says in the clip. “Number one 60 sets a day right before bed. Number two, cut out all white carbs, white potatoes, white bread, pasta, things like that. Number three, one hour of cardio every single day,” she continues. “Now, these are things I see a lot of people doing to lose belly fat and lose fat in general, but it's not the most efficient and sustainable way to lose it.”

2. But, It Takes More Than Lots of Ab Work

Muscular man exercising doing sit up exercise. Athlete with six pack, white male, no shirtShutterstock

She continues to tell her followers what will actually help you blast belly fat. “Weight loss essentially comes from being in a calorie deficit. So you can do all the crunches, all the ab workouts you want to do, but if your nutrition is not on point, you'll not see any results in your stomach at all,” she says.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

3. 1. Be in a Calorie Deficit

calorie counting app on smartphone screen. Counting calories on a diet. Weight lossShutterstock

The first thing you need to do to lose lower belly fat “is to be in a healthy calorie deficit, unique to you,” she says. Chris McMahon, a nutrition and fitness coach agrees that the “best way to actually shrink your stomach” would be to be in a consistent calorie deficit. “There's no way around it. People say that diets don't work. That's not true,” he adds.

4. 2. Strength Training

Woman training in gym room ready for fitness biceps exercisesShutterstock

Her second recommendation? “Focus on strength training,” she says. Several studies have found a link between resistance training and reduced weight circumference, aka, belly fat. Some good weight training exercises to tone your midsection include bicep curls, squats, lunges, and tricep kickbacks.

5. 3. 30 Minutes of Walking Per Day

Woman walking in the park with bottle water in summer health care concept.Shutterstock

And finally, she recommends “30 minutes of walking per day,” instead of 60. “Light movement doesn't have to be anything crazy,” she adds. If you don’t have time for a 30-minute walk, McMahon suggests taking 10 minute walks throughout the day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”

Related: I Lost Weight Without Trying by Stopping These 7 Things

6. Finally, Have Patience

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

“Now, if you do this, you will see results, but for a lot of women, their stomach is the slower thing to go,” she says. “So you just have to be patient and trust the process.”

💪🔥Body Booster: Contrary to popular belief, you can’t flatten your abs by doing a lot of crunches. In order to lose belly fat, you have to be in a caloric deficit.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Do you want to lose belly fat? Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a recent viral video, he tackles belly fat. “Belly fat is really easy to gain but seems almost impossible to lose. Now, you're probably aware that your diet is the key to losing fat from this area, but you likely have no idea where to start, let alone how to keep fat loss going for long enough to get rid of the most stubborn areas,” he says. “Today, I'll show you step by step in three stages how to eat to start losing fat and how to keep that going until you successfully lose all of your belly fat and for good.”


You Are Likely Between 15 and 25 Percent Body Fat

Fat belly. Man with overweight abdomen. Weight loss concept.Shutterstock

“Before we dive into the three stages, let me explain what these stages mean and why you need them in the first place,” says Ethier. “So you're likely somewhere between a body fat of 15% and 25% or maybe even higher. Regardless of where you are right now, you need to lose enough fat from other areas of your body before your body starts prioritizing burning off your belly fat for energy.”

The Magic Starts Happening Around 15 Percent Body Fat

For most people, this starts to really happen around 15% body fat, he maintains. “By the time you reach around 12% or 10% body fat, your belly fat will be almost completely gone.” He notes that while your diet is key to achieving this, “the diet you use to get you from let's say 25% to 15% most often won't be enough to take you down to the next level of 12%. The same is true for going from 12% down to even 10%,” he says. “As you get leaner and leaner, there's certain things you need to be aware of and certain changes you should make with your diet to prevent you from getting stuck and to prevent you from losing muscle.”

Stage One: Kickstarting the Fat Loss Process

Male athlete measuring Body Composition with ScaleShutterstock

He starts with stage one. “The first stage is designed to kickstart the fat loss process and keep it going until you get to about 15% body fat. Throughout this stage, your hunger levels will be low.

Your risk of muscle loss will also be low, and physiologically it will be the easiest stage to get through,” he explains.

Start by Consuming Fewer Calories Than You Burn

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

“The stage is actually quite simple. There's only two factors you need to focus on: calories and protein,” he says. “Let's first talk about calories. You don't need to completely cut out carbs, sugar, or any of your favorite foods. All you need to do is create what's known as an energy deficit to start forcing your body to burn body fat for energy. You create this deficit by consuming fewer calories than your body burns every day.”

Here’s How to Find Energy Deficit

Gray pencil, calculator and opened account bookShutterstock

“Now, to find the appropriate energy deficit for your body, take your body weight in pounds and multiply that by anywhere from 11 to 13. If you're a taller individual, younger, or more active, go with the higher end. If you're a shorter individual, older, or less active, go with the lower end. The number you get will be a rough estimate of the amount of calories you should eat every day, but to hit your goal calorie intake, some foods are better than others,” he says.

Stick to Low-Calorie Density Foods

Women housewife with cart shopping in supermarketShutterstock

“What I recommend is focusing on what's known as low calorie density foods. These are foods that for the amount of space they take up in your stomach will only add a relatively low amount of calories to your daily total,” he says. For example, you can eat a lot more strawberries or carrots than Oreos for 200 calories. “Not only that, but since low calorie density foods tend to be unprocessed, they also tend to require more calories to burn and digest the more processed foods,” he says.

This Can Make a Big Difference in Terms of Fat Loss

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

“Now, as for how much of a difference this can make for fat loss, a recent 2019 paper took 20 adults and first ran them through a diet consisting of only high calorie density processed foods. For two weeks afterwards, they switched them to a diet of low calorie density unprocessed foods for two weeks. In both conditions, they were allowed to eat as much food as they wanted. The result, the processed foods diet led to almost two pounds of weight gain. Once they switched the unprocessed diet, however, their daily calorie intake dropped by over 500 calories and they ended up losing over two pounds,” he reveals.

Protein Will Help You Lose Fat Versus Muscle

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Eating fewer calories will help you lose weight, but “you want as much of that weight loss to be from fat rather than muscle,” Ethier says. “This is where protein comes in. You need to start eating more of it. In fact, in studies in which subjects go on the same diet and lose the same amount of weight, the ones who eat more protein end up losing more fat and less muscle.”

Here’s How Much Protein You Should Eat

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

He recommends eating one gram per centimeter of your height, “so if you're 175 centimeters tall (5.74 feet), try to eat around 175 grams (6.17 ounces.) of protein per day with the rest of your calories coming from carbs and fats. Whereas if you're a relatively lighter individual or closer to 15% body fat, then you'll want to multiply your body weight and pounds by 0.8 and, at a minimum, eat that many grams of protein per day. Now, this might sound like a lot at first, but as you'll see, it's pretty easy to do if you choose the right protein sources,” he says.

After You Get Down to 1%, You Are Ready for the Next Stage

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.Shutterstock

“So focus only on calories and protein every day, and if you're consistent, you'll be able to get your body fat all the way down to 15%, but at this point is when you'll likely need to refine your approach to continue getting results,” he says.m

Stage Two: Get More Precise with Your Approach

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

“This is where stage two comes in, which evolves going from 15% down to 12% body fat. By this point, you'll be hungrier, your fat loss will slow down, and you'll be at a slightly greater risk of muscle loss. This is where most people get stuck,” says Ethier. “There are two things that will help you overcome this. First, you need to get more precise with your approach from stage one, as your body loses more and more fat, your metabolism will decrease and you'll start burning fewer calories per day. This is your body's way of protecting its remaining fat source. This means the energy deficit you used in stage one to get down to 15% body fat may no longer be enough to get you down to 12% body fat.”

Track Your Daily Calorie Intake

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“To overcome this, if you haven't yet been doing so, you should start tracking your daily calorie intake and doing so more carefully,” Ethier continues, noting that research has shown the average person will think they eat about 429 fewer calories per day on average than they actually do. “So even if just temporarily measure out your food to see how many calories you're actually consuming and ensure you're in an energy deficit,” he says.

RELATED:The Number 1 Diet to Lose Body Fat, According to an Expert

Also, Start Looking at Your Carb and Fat Intake

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

During this stage, you'll also want to start addressing your carb and fat intake. “Take a look at this list of carbs and fats. Although healthy fats are needed in your diet on a gram-per-gram basis, fats contain more than twice as many calories as carbs do. Because of this, an effective approach is to keep your protein intake high as is but lower your daily fat intake to the lower end of what's recommended for general health. This is about 20 to 25% of your daily calorie intake,” he says.

Now You Can Intro More Carbs Into Your Diet

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

As a result, you'll now have room to introduce more carbs into your diet. “These extra carbs can not only help you better manage your hunger levels, but they'll also provide you with a boost in energy to support your daily activities and performance in the gym, helping you burn more calories every day and better maintain your muscle mass. Make these two weeks, and if you're consistent, you'll be able to get down to around 12% of body fat,” he claims.

Stage Three: Discipline and Sacrifice

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

This is where stage three comes in. “This is the most difficult stage,” Ethier maintains. “While consistency with what we mentioned earlier will be the key to progressing through the stage, it's going to require more discipline and sacrifice.”

You Will Need to Be Eating High Volume Foods

Beautiful young couple having fun in the kitchen while cooking.Shutterstock

“First off, not only will you very likely have to be accurately tracking your calories every day, you'll also want to ensure your daily meals are making the best use of the limited calories you have. At this point, your hunger levels will be the highest they've been, so most of your meals throughout the day will need to come from high-volume foods that will help you stay full for fewer calories,” says Ethier.

RELATED:5 Exercise Mistakes to Avoid During Menopause (and 5 Things to Do Instead)

You Will Need to Make Better Choices Eating Out and Might Want to Consider Quitting Drinking

Multiracial happy friends cheering and drinking mojitos at beach party - Focus on left hand holding cocktailShutterstock

“You don't have to eliminate it completely, but you will have to make wise choices when you're out and make sure that you plan in advance for big meals out or for alcohol, both of which can drastically increase your calorie intake without you even realizing,” he says.

He Recommends Sticking to a Body Fat of 12 to 15%

A woman using a body fat scale at the gymShutterstock

“Lastly, ask yourself if the sacrifices are worth it. In my opinion, for most natural lifters, a body fat of around 12 to 15% is the most sustainable physique,” Ethier states. “It's practical to maintain. You get the health benefits of being leaner, and you'll still look great, especially if you have a good amount of muscle on you and well-developed abs from training them while getting leaner than this. Yes, it's going to provide a bit more definition than cuts. It not only requires a lot more sacrifice, but for many people, that's when daily energy levels will start to be negatively effective.”

You Can Get Down to 10% If You Really Want

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

“So while you definitely can get to 10% body fat by pushing through with what you've learned, at least consider hanging around at a higher level of body fat first and be proud of how far you've come and realize that the extra push just may not be worth it, especially if you can't maintain it overall, guys, the strategy when it comes to your nutrition is actually quite simple,” he says.

RELATED:These Ultra-processed Foods May Be Shortening Your Life, According to New Study

Be Consistent

Young muscular smiling couple celebrating after successful hard workout at the garage.Shutterstock

The hard part? “Staying consistent with it,” Ethier concludes. “You have to be clear about what your goals are and then find what you personally enjoy and can stick to consistently in the long run.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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.

What are my proven tips for achieving a dream body? As a Precision Nutrition certified coach and CrossFit L1 certified trainer, this is a question that I often see asked in online forums, and it engenders responses that run the whole gamut—from eating a vegan diet to going full carnivore. I’ll give you my top 3 tips that, if followed, will not only help anyone to lose weight but will also create a body that looks fit, strong, and healthy. The best part is, they are easily actionable with some guidance and a little motivation.


1. Reduce Calorie Intake

Calorie,Counting,Calculator.,Diet,.Shutterstock

First, we have to look at reducing calorie intake. I know that sounds like a no-brainer, but bear with me here. Everyone knows this, but it’s a proven fact that the vast majority of people who are trying to lose weight cannot maintain a caloric deficit followed by maintenance. So how are we going to do that? It’s not as simple as just telling people to “eat less.” We need to make sure that the food we’re eating keeps us feeling satisfied for a longer period of time so that we can reduce or eliminate snacking, which is one of the primary drivers of weight gain. To address this, start each day with a protein-dense meal. It doesn’t have to be a big, complicated breakfast. It could be something as simple as a couple of eggs, boiled or scrambled. “But I’m a breakfast skipper” I hear you say. Then make a simple protein shake in the morning. Take your time drinking it. It can even be taken with you on your commute. Twenty five to thirty grams of protein in the morning will keep you feeling satiated so that mid-morning snacking is reduced or eliminated. And your body needs more protein if you want to sculpt that dream body. Protein is the magic bullet for losing weight and sparing muscle.

Related: #1 Dumbest Thing You Can Do to Lost Weight, According to Nutrition Expert (He Did It Too)

2. Don't Eat Four Hours Before Going to Sleep

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

Next tip. We then address post-6pm eating. By getting adequate protein early on in the day, we’re set up to have our next 1 or 2 meals (lunch or dinner, or both) without feeling ravenous and without the between-meal snacks that I mentioned as being one of the obstacles to weight loss. So try to finish your last meal of the day at least 4 hours before you go to sleep for the night. This ensures that you have restful sleep (which in itself has been proven by numerous studies to increase weight loss success) without the sleep disturbances that come with going to bed right after eating.

Related: Woman Wows After Losing 30 Pounds in 3 Months By Eating Lunchables

3. Move Some Weight

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

Last tip: Move some weight. I know, I know, we’ve all heard that you can go for an evening stroll or run 5k a day to lose weight. But sculpting a strong, healthy physique? Muscle mass has to be at least preserved, or better yet, increased. No, moving some weights in the gym is not going to give you a body like Arnold, ladies. That’s like saying going to the library 3 times a week is going to turn you into Albert Einstein. But putting in 3 one-hour sessions moving some weights, with a little HIIT (high-intensity interval training) thrown into the mix is going to burn fat, build muscle, and give you a body that the typical runner can be envious of. If you enjoyed this article don't miss I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.

💪🔥Body Booster: Start each day with a protein-dense meal. It could be something as simple as a couple of eggs, boiled or scrambled

Mark Edwards is a Precision Nutrition Level 1 Nutrition Coach, CrossFit Mobility Trainer & L2 at Minimalist Nutrition + Fitness

Miranda Forrest corporatestronggirl
Copyright corporatestronggirl/Instagram

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.

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.

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.


Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

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

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dani Coleman dani_bcoleman
Copyright dani_bcoleman/Instagram
Evidence-Based

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

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

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

Jennifer Aniston is one of the fittest stars in Hollywood. So, who better to ask for advice about how to get in shape for swimsuit season than her personal trainer? Body Network chatted with Dani Coleman, Director of Training and Head Trainer at Pvolve, who shared her top 7 tricks to shape up for summer. You might be surprised at how simple her tips are.

Get Started Now

Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.

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

Strength Train

Dani Coleman dani_bcoleman​Get Started NowCopyright Dani Coleman

It’s no secret that weight lifting, aka strength training, is the top expert-recommended workout for fat loss. “Strength training helps build lean muscle mass, which is key when we are talking longevity, fighting chronic diseases, injury prevention, and altering body composition,” says Coleman.

Choose Consistency Over Intensity

Next, value consistency over intensity. “There are endless amounts of workouts and trainers to follow on social media. Instead of saving random workout videos, find a program that takes the guesswork out of your workouts and works for your body,” she says. “AtPvolve we have longer series, monthly calendars, and weekly calendars that you can follow based on your goals. “

Exercise While Traveling

Don’t let traveling be an excuse for taking a break from your routine. “Keep your workouts moving with you!” she says. “At Pvolve we havetravel-friendly equipment and over 1500 workoutson-demand to choose from whether you’re at home or on the go so you can sculpt anywhere,” she says.RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

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

Take Movement Snacks Throughout the Day

“Add movement snacks into your daily routine,” Coleman suggests. “This can look like stretching while you watch your favorite TV show, taking your work call while you walk, quick stretches between your meetings, or a workout on your lunch break. It all adds up and counts.”

Consider Diet, Recovery, Stress, Hydration, and Sleep

“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

Find Joy in Exercise

Lastly, make sure you love the exercise you are doing. “Find joy in whatever workout or movement practice you choose. For me that looks like community at our Pvolve West Hollywood studio, curating the perfect playlist, working out with my best friend, and actually leaving my Pvolve workouts feeling energized instead of depleted,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.