15 Weekend Routines That Help You Lose Weight Effortlessly

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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.

        15 Ways to Lose Weight Every Weekend
    Don’t let your weekend undermine your weight loss.
By Ferozan MastMay 10, 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

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By Ferozan MastMay 10, 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 
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   FACT CHECKED BY
   Christopher Roback
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If you’re on a successful health and fitness regimen—or even if you are just starting out on one—weekends can make or break your progress. It can be easy to slip into bad habits on the weekends, and undo all your good work during the week. By taking a few precautions and filling your weekend with fun, active, and helpful weight loss routines, there is no reason for your weight loss to slow down. Here are 15 weekend routines to keep you on the weight loss train.
Meal Prep
Shutterstock
Meal prepping on the weekends helps ensure smart food choices during the week. "Many times unhealthy foods are chosen because of convenience," registered dietitian Silvia Veri tells Beaumont Health. "If we can take the time out to plan meals, write a grocery list and have fruits, vegetables, whole grains and beans available, they will become convenient and eaten more often."
Take a Stroll
Shutterstock
Taking a nice walk when you have time is good for your physical and mental health, and helps burn fat. “A brisk 30-minute walk burns 200 calories,” says the Arthritis Foundation. “Over time, calories burned can lead to pounds dropped.”
Be Active With Friends
Shutterstock
Being active with friends is not only fun, it helps you be accountable and more likely to stick to your workout. “When you and your buddy encourage each other, you’ll work harder (and get better results!), says the CDC. “And there’s nothing wrong with a little friendly competition.”
Stick To Sleep Routine
Shutterstock
Don’t let the weekend derail your healthy sleep habits. Good sleep is important for weight loss. “Be consistent,” says the CDC. “Go to bed at the same time each night and get up at the same time each morning, including on the weekends.”
Healthy Breakfast
Shutterstock
Enjoying a protein-packed breakfast will help you make better food decisions through the weekend. “Protein is a very satisfying nutrient,” Allegra Picano, RDN, tells Henry Ford Health. “Getting enough of it in your breakfast may help you eat more healthfully the rest of the day.”
Don’t Binge Drink
Shutterstock
Binge drinking can undermine all your hard weight loss work, so be mindful of alcohol. “Drinking also adds calories that can contribute to weight gain,” says the Mayo Clinic. “And drinking raises the risk of problems in the digestive system.”
Hit the Gym
Shutterstock
Studies show hitting the gym on the weekends offers significant benefits, so don’t be afraid to be a weekend warrior. “If you’re able to achieve those guideline-recommended levels over those one to two days of the week, then our findings show that you’re getting a similar benefit as people who are able to distribute it more evenly,” Dr. Shaan Khurshid, staff electrophysiologist at Massachusetts General Hospital and instructor of medicine at Harvard Medical School, tells CNN. “You shouldn’t be discouraged if you are one of those people where that kind of pattern works best for you.”
Meditate
Shutterstock
Mediation is a great way to manage stress, which makes weight loss much easier. “Higher cortisol levels can also cause people to build up fat around their bellies,” says University of Utah Health. “Learning to reduce stress through exercise and meditation—while also being more mindful about food—can have a large impact on your well-being and help you keep weight off in the long-term.”
Work Out First Thing
Shutterstock
Begin your day with a workout or a walk to start the day off on a positive note. “Morning workouts help reduce the possibility for obstacles to present themselves,” Jasmin Theard, ACSM HFS, tells Piedmont Health. “There is also less opportunity to make excuses.”
Get a Massage
Shutterstock
Self-care is very important—get a massage to help you with recovery from your workouts during the week. “Massage therapy is safe and effective for people of all ages," Ivy Conrad, M.S.S.G.-L., tells the Mayo Clinic Health System. "It's not only a feel-good way to indulge or pamper yourself. It's a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are looking for a stress reliever."
Relax!
Shutterstock
Don’t forget to spend time resting and recovering if your weekday workouts are intense. “Experts recommend taking at least one day off from your daily workout routine each week,” says UCLA Health. “Taking a rest day after a particularly long or intense workout can be especially helpful.”
Visit Family and Friends
Shutterstock
Spending time with friends and family is shown to be beneficial to health and wellness. “Stress can actually encourage inflammation in the arteries, which is a precursor to atherosclerosis, or clogged arteries,” according to Piedmont Health. “Having good friends and a strong social support network can relieve stress.”
Spend Time In Nature
Shutterstock
Spending time in nature not only helps you burn fat, it’s good for your mental health. “Getting out into nature can lead us to want to walk, bike, hike, or kayak more often,” says UC Davis Health. “People typically engage in regular physical activity when they're in nature. So, stepping outside can help you keep a healthy weight or even lose weight by increasing activity levels.”
Drink Lots of Water
Shutterstock
Don’t forget about your hydration goals during the weekend. "Getting enough water every day is important for your health," says the CDC. "Water has no calories, so it can also help with managing body weight and reducing calorie intake when substituted for drinks with calories, such as sweet tea or regular soda."
Cook For Yourself
Shutterstock
Home cooking is known to have benefits for health and weight loss. “We already know that the more people cook at home, the healthier their diet, the fewer calories they consume, and the less likely they are to be obese or develop type 2 diabetes,” Monique Tello, MD, MPH, tells Harvard Health. “A growing body of scientific evidence supports teaching patients how to cook meals at home as an effective medical intervention for improving diet quality, weight loss, and diabetes prevention.”
💪🔥Body Booster: Support your weight loss efforts by sticking to healthy habits.
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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   FACT CHECKED BY
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Losing 15 pounds in two months is challenging but certainly not impossible once you set your mind to it. By adopting certain habits and sticking to them, you can reach your weight loss goals within eight weeks—and hopefully, maintain them. “For a successful — and lasting — weight management plan, you also need to increase your physical activity,” according to the Mayo Clinic. “Combining regular activity and healthy eating will help you get to and maintain a healthy weight.” Read on to find out more.
Log Your Food
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Keeping a food diary has been shown to help with weight loss efforts. “A food diary can be a useful tool in this process,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “It can help you understand your eating habits and patterns and help you identify the foods — good and not-so-good — you eat on a regular basis. Research shows that for people interested in losing weight, keeping a journal can be a very effective tool to help change behavior.”
Calorie Deficit
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Track your calories and make sure you have a deficit to lose weight. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”
RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach
Walk Every Day
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Taking a brisk walk of at least 30 minutes a day can help torch fat. “A lot of people have a hard time getting motivated to start exercising,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “But walking is simple, right? We do it every day.”
Be Mindful of Alcohol
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Aside from being full of empty calories, alcohol can derail weight loss plans by encouraging overeating. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”
RELATED: What to Eat in Restaurant for Fat Loss
Try Intermittent Fasting
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Intermittent fasting can be a powerful weight loss tool. “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” says Johns Hopkins neuroscientist Mark Mattson, PhD. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”
Manage Your Stress
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Stress causes cortisol to spike, which is shown to encourage weight gain through factors such as overeating and poor sleep. “The hormone raises your blood pressure and insulin production, while simultaneously suppressing your immune system. As your insulin levels go up, your blood sugar drops, making you crave fatty, sugary foods,” says the Cleveland Clinic.
RELATED: 7 Ways to Reduce Inflammation in Your Body
Get Plenty of Sleep
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Sleep is crucial for weight loss—aim for at least 7 hours a night. One study shows getting more sleep reduces intake. “Even within just two weeks, we have quantified evidence showing a decrease in caloric intake and a negative energy balance — caloric intake is less than calories burned,” says Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine. “If healthy sleep habits are maintained over longer duration, this would lead to clinically important weight loss over time. Many people are working hard to find ways to decrease their caloric intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially.”
💪🔥Body Booster: Consistency is key—build good habits and stick to them.

        
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Nutrition & Diet
        5 Best Ways to Lose Weight in 2 Weeks After 50
    

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By Ferozan MastApr 18, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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   FACT CHECKED BY
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✓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
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Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.
Lift Weights
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Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​
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Be Mindful of Drinking
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Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”
Calories Count
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Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.
Ditch the Sugar
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Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”
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Aerobic Exercise and Active Hobbies
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Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”
💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.
Fitness & Workouts
        15 Ways to Lose Weight Every Weekend
    

        Shutterstock
    
By Ferozan MastMay 10, 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
✓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’re on a successful health and fitness regimen—or even if you are just starting out on one—weekends can make or break your progress. It can be easy to slip into bad habits on the weekends, and undo all your good work during the week. By taking a few precautions and filling your weekend with fun, active, and helpful weight loss routines, there is no reason for your weight loss to slow down. Here are 15 weekend routines to keep you on the weight loss train.
Meal Prep
Shutterstock
Meal prepping on the weekends helps ensure smart food choices during the week. "Many times unhealthy foods are chosen because of convenience," registered dietitian Silvia Veri tells Beaumont Health. "If we can take the time out to plan meals, write a grocery list and have fruits, vegetables, whole grains and beans available, they will become convenient and eaten more often."
Take a Stroll
Shutterstock
Taking a nice walk when you have time is good for your physical and mental health, and helps burn fat. “A brisk 30-minute walk burns 200 calories,” says the Arthritis Foundation. “Over time, calories burned can lead to pounds dropped.”
Be Active With Friends
Shutterstock
Being active with friends is not only fun, it helps you be accountable and more likely to stick to your workout. “When you and your buddy encourage each other, you’ll work harder (and get better results!), says the CDC. “And there’s nothing wrong with a little friendly competition.”
Stick To Sleep Routine
Shutterstock
Don’t let the weekend derail your healthy sleep habits. Good sleep is important for weight loss. “Be consistent,” says the CDC. “Go to bed at the same time each night and get up at the same time each morning, including on the weekends.”
Healthy Breakfast
Shutterstock
Enjoying a protein-packed breakfast will help you make better food decisions through the weekend. “Protein is a very satisfying nutrient,” Allegra Picano, RDN, tells Henry Ford Health. “Getting enough of it in your breakfast may help you eat more healthfully the rest of the day.”
Don’t Binge Drink
Shutterstock
Binge drinking can undermine all your hard weight loss work, so be mindful of alcohol. “Drinking also adds calories that can contribute to weight gain,” says the Mayo Clinic. “And drinking raises the risk of problems in the digestive system.”
Hit the Gym
Shutterstock
Studies show hitting the gym on the weekends offers significant benefits, so don’t be afraid to be a weekend warrior. “If you’re able to achieve those guideline-recommended levels over those one to two days of the week, then our findings show that you’re getting a similar benefit as people who are able to distribute it more evenly,” Dr. Shaan Khurshid, staff electrophysiologist at Massachusetts General Hospital and instructor of medicine at Harvard Medical School, tells CNN. “You shouldn’t be discouraged if you are one of those people where that kind of pattern works best for you.”
Meditate
Shutterstock
Mediation is a great way to manage stress, which makes weight loss much easier. “Higher cortisol levels can also cause people to build up fat around their bellies,” says University of Utah Health. “Learning to reduce stress through exercise and meditation—while also being more mindful about food—can have a large impact on your well-being and help you keep weight off in the long-term.”
Work Out First Thing
Shutterstock
Begin your day with a workout or a walk to start the day off on a positive note. “Morning workouts help reduce the possibility for obstacles to present themselves,” Jasmin Theard, ACSM HFS, tells Piedmont Health. “There is also less opportunity to make excuses.”
Get a Massage
Shutterstock
Self-care is very important—get a massage to help you with recovery from your workouts during the week. “Massage therapy is safe and effective for people of all ages," Ivy Conrad, M.S.S.G.-L., tells the Mayo Clinic Health System. "It's not only a feel-good way to indulge or pamper yourself. It's a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are looking for a stress reliever."
Relax!
Shutterstock
Don’t forget to spend time resting and recovering if your weekday workouts are intense. “Experts recommend taking at least one day off from your daily workout routine each week,” says UCLA Health. “Taking a rest day after a particularly long or intense workout can be especially helpful.”
Visit Family and Friends
Shutterstock
Spending time with friends and family is shown to be beneficial to health and wellness. “Stress can actually encourage inflammation in the arteries, which is a precursor to atherosclerosis, or clogged arteries,” according to Piedmont Health. “Having good friends and a strong social support network can relieve stress.”
Spend Time In Nature
Shutterstock
Spending time in nature not only helps you burn fat, it’s good for your mental health. “Getting out into nature can lead us to want to walk, bike, hike, or kayak more often,” says UC Davis Health. “People typically engage in regular physical activity when they're in nature. So, stepping outside can help you keep a healthy weight or even lose weight by increasing activity levels.”
Drink Lots of Water
Shutterstock
Don’t forget about your hydration goals during the weekend. "Getting enough water every day is important for your health," says the CDC. "Water has no calories, so it can also help with managing body weight and reducing calorie intake when substituted for drinks with calories, such as sweet tea or regular soda."
Cook For Yourself
Shutterstock
Home cooking is known to have benefits for health and weight loss. “We already know that the more people cook at home, the healthier their diet, the fewer calories they consume, and the less likely they are to be obese or develop type 2 diabetes,” Monique Tello, MD, MPH, tells Harvard Health. “A growing body of scientific evidence supports teaching patients how to cook meals at home as an effective medical intervention for improving diet quality, weight loss, and diabetes prevention.”
💪🔥Body Booster: Support your weight loss efforts by sticking to healthy habits.
Nutrition & Diet
        I Lost 20 Pounds With These 5 Hacks
    
jennaevelynnn/TikTok
By Leah GrothMay 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Jenna Evelyn (@jennaevelyn) is a beauty and lifestyle influencer on TikTok who regularly shares about her weight loss journey. According to Jenna, she lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one of her many viral TikTok videos, she reveals how she lost weight using five simple hacks. 
1. Jenna Gained “About 30” Pounds From Drinking Every Weekend and Other Unhealthy Habits@jennaevelynnnHow I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates
Jenna, who is currently a college student, reveals that she “probably gained about 20 pounds” while being a freshman in college due to “drinking every weekend, not being in a deficit, not hitting my protein goals, and not working out the right way for my body,” she reveals in her viral video. “Here's what I did to actually lose the 15 to 20 pounds very quickly.”
2. Low Calorie, High Protein MealsShutterstock
According to Jenna “food was the biggest thing,” when it came to her weight loss. “I was still eating a lot, but it was low calorie, high protein,” she added. Her “staples” for low cal high protein meals? “Chickpea pasta” and fat free cottage cheese, which she made sauces out of and “used it in everything,” she added. She also ate a lot of ground turkey. “I would make taco bowls,” she said. She also ate chicken and Greek yogurt “all the time” and turkey bacon. “I'd make breakfast sandwiches,” she added. Research supporting amping up protein intake for weight loss. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Related: 12 Steps to Sculpt the Ultimate Chest
3. Weight Training and PilatesShutterstock
Jenna maintains that she started losing weight, when she started doing “low impact workouts, like walking dumbbell only lifts, and Pilates,” she said. “Here was my weekly workout split: Monday dumbbell only glutes Tuesday, full body Pilates. Wednesday, back buys, arms, dumbbell only Thursday, Pilates Friday, quad dumbbell, only Saturday cardio.”
4. 10,000 Steps a DayShutterstock
Jenna explains that one “huge” component of her weight loss was walking. “Hit your 10,000 steps a day,” she says. “Some of those steps for me before my workouts would come from walking, doing the 12-3-30 workout or the stair stepper.” The 12-3-30 workout involves using a treadmill and walking on a level 12 incline at a speed of 3 for 30 minutes. Experts maintain that it burns more calories than walking fast or even running on a flat surface. And, studies, including a 2018 study published in the journal Obesity, have found that walking around 10,000 steps per day can help you lose weight. But that’s not the only benefit of getting your steps in. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.
Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works
5. Meal PrepShutterstock
Finally, meal prepping and using high quality ingredients, was a key part of Jenna’s weight loss plan. “It was so important that I made enough time to meal prep local, high protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.
💪🔥Body Booster: Walking 10,000 steps a day isn’t only good for your body and losing weight, but your mind. One study linked the daily step goal to a decreased risk of dementia and less cardiovascular disease. 
Nutrition & Diet
        15 Daily Habits to Lose 5-10 Pounds in 30 Days
    

        Shutterstock
    
By Ferozan MastMay 14, 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
✓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.
Depending on your starting weight, losing five to ten pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.
Eliminate Empty Calories
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Alcohol is full of empty calories, so it’s best to cut it down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.
Are You Actually Hungry?
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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”
RELATED:20 Things to Avoid While on Ozempic
Work Out First Thing
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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!
Don’t Skip Breakfast
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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.
Take the Stairs
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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.
Count Your Calories
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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.
Try Intermittent Fasting
Shutterstock
Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”
RELATED: 15 Evening Routines That Accelerate Weight Loss Overnight
No Nighttime Snacking
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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”
Be Picky About Carbs
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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”
Eliminate Temptation
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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”
Get Enough Sleep
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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”
RELATED:4 Body Fat-Melting Exercises You Can Do This Spring
Lift Weights
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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”
Manage Stress
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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”
No Junk Food
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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”
Drink More Water
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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”
💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.
Nutrition & Diet
        The Simple Habit Helped Nurse Lose 140 Pounds
    

        Wake Up Earlier​
    

        Copyright findinmyweigh/Instagram
    
By Leah SuzanneMar 30, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you trying to lose weight but need a little motivation? One weight loss warrior claims to have a game-changing tip. Jessica Olson is a nurse and social media influencer who dropped a whopping 140 pounds. In a recent Instagram post, she reveals one habit that was instrumental in her weight loss success. “#1 success tip helped me lose 140 pounds,” she writes in the post. 

            
                Wake Up Earlier
            
            
        
View this post on Instagram
A post shared by Jessica Olson (@findinmyweigh)
What is her number one tip? “It’s simple…WAKE UP EARLIER,” she writes. “I’m sure a ton of people would disagree with me but if I had to pick ONE thing that I feel like has helped ME on MY journey - this would be it.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Had Bariatric Surgery But Didn’t Gain the Weight Back
            
            
        
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A post shared by The Bariatric Breakdown 💖 (@thebariatricbreakdown)
“Sure I had bariatric surgery… and some could say that was the one thing that helped. But so many people put their weight back on after having surgery because they don’t change their habits. I created the habit of waking up earlier,” she continues. 

            
                This Habit Helps Her Stick to These Other Habits
            
            
        
View this post on Instagram
A post shared by Jessica Olson (@findinmyweigh)
She maintains that “one simple thing” has helped her lose 140 lbs but also keep it off by:
Hitting her water goals
Taking her vitamins
Getting in a workout.
“All before most people are getting out of bed in the morning,” she says. 

            
                There Are Other Benefits
            
            
        
View this post on Instagram
A post shared by Jessica Olson (@findinmyweigh)
There are other benefits to being an early riser, per Jessica. “But it’s also helped me in other areas. I’m spending more time with God, my house is cleaner, I feel more organized, so I’m in a much better mood,” she says. “All because…I WAKE UP EARLIER.”
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Also Has a Tip for Those Who Struggle to Sleep
            
            
        
View this post on Instagram
A post shared by Jessica Olson (@findinmyweigh)
In another post, she offers suggestions to anyone who struggles with falling asleep and shutting their brains off. “After many years of nightshift nursing I have royally messed up my sleep schedule. Some nights I'll lay in bed (mind you I've crawled into bed around 8) and can't fall asleep until after 1-2a,” she says. 

            
                She Drinks Mushroom Hot Cocoa at Night
            
            
        
View this post on Instagram
A post shared by Jessica Olson (@findinmyweigh)
“I have prescribed medication to help with times like that but I really don't like taking it. I decided to try out @ryzesuperfoods mushroom hot cocoa to see if I could tell a difference - and it's been a huge game changer!! For one you can't taste the mushroom part at all, y'all know I have a sweet tooth and this taste just like straight up hot cocoa but the best part is I feel super sleepy within 10-15 minutes of drinking it!” she continued. 
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Find What Works for You
            
            
        
View this post on Instagram
A post shared by Jessica Olson (@findinmyweigh)
“All this to say - find what works for you. Maybe it's changing up your nightly routine. Trying some meditation, stretching, a hot bath, bible reading, journaling -or- incorporating some hot cocoa into your nightly routine... Figure out what helps and stick to it,” she concludes. “Transitioning from a night owl to a morning bird has been a huge part of my journey to better health.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Foods That Can "Wreck" Your Cortisol Levels
    

        ​When Other Hormonal Imbalances Are In Check
    

        Copyright mvmntbydrsteph/Instagram
    
By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
You probably know that hormonal disruptions can lead to weight gain and lower energy. But you might not realize that some of your favorite foods are causing this. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals the foods that will mess up your hormones. “As a medical doctor, here are 5 foods I avoid daily that will wreck your cortisol,” she writes. 
“We all know cortisol is our primary stress hormone, but did you know your diet could be making things worse by messing with other hormones too?” she asks, adding that cortisol is intimately connected with insulin and thyroid hormones. “So, some foods that disrupt one can impact them all—and the consequences on your body and metabolism can be significant. Here are 5 foods I avoid because they wreak havoc on cortisol (and other hormones!)”

            
                Refined Sugars
            
            
        
View this post on Instagram
A post shared by Dr. Stephanie Dunlop, MD | Hormone, Fitness & Nutrition Coach (@mvmntbydrsteph)
First, avoid refined sugars. “These spike blood sugar, trigger insulin resistance, and raise cortisol. It’s a triple whammy for your metabolism,” she says.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                Processed Foods
            
            
        ​Junk Foods: The Triple ThreatShutterstockProcessed foods are next on her list. “High in sodium, sugar, and unhealthy fats, these can throw off your insulin levels, contributing to hormonal imbalances that elevate cortisol levels,” she says. 

            
                Caffeine
            
            
        ​Protein Before CaffeineShutterstockYou might want to think twice before having that second cup of coffee or energy drink. “While it gives you a temporary boost, excessive caffeine consumption can increase cortisol, leaving you more stressed and less likely to burn fat,” says Dr. Dunlop. 

            
                Alcohol
            
            
        ​4. Excess AlcoholShutterstockAlcohol is another no-no. “Alcohol disrupts liver function, impacting your body’s ability to detoxify, leading to an increase in cortisol and other hormone imbalances,” she writes. 
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Artificial Sweeteners
            
            
        ​Mistake 3: Relying on Quick FixesShutterstockArtificial sweeteners may seem like a better idea than sugar, but according to Dr. Dunlop they can also do a lot of damage. “These can mess with your gut microbiome, which has a profound effect on your stress response and cortisol levels,” she writes. 

            
                Take a Deeper Look at Your Hormonal Imbalance
            
            
        ​Not Being Obsessed with Fast ResultsShutterstock“If you’re struggling with weight loss, fatigue, or emotional burnout, it might be time to look deeper at the root causes of your hormonal imbalance. These are the things that MUST be addressed in any successful weight loss plan, or you risk spinning your wheels and not seeing lasting results,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear. 
Nutrition & Diet
        Jenny McCarthy Ditches Vegan for Meat
    

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By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Veganism is a popular style of eating. According to The Vegan Society, it’s more than just a diet. “Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals,” they say on their website. Many stars have identified as vegans, including Jenny McCarthy. However, on a recent episode of the Heal Squad podcast hosted by Maria Menounos, the Masked Singer beauty made a confession: The diet almost killed her. 

            
                Jenny First Identified as Vegan in 2009
            
            
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McCarthy, 52, first discussed being on a vegan diet in 2009, and has her own vegan skincare line, maintains that plant-based eating was hazardous to her health. "I tried vegan and I almost died," McCarthy told Menounos. "I literally almost died."
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Got So Ill She Was “Literally Dying”
            
            
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"I became so ill, like I was literally dying," she continued. "I was exhausted, fatigued, I was a mess. So, I went on a low histamine diet; I went on every one of 'em. Finally, my functional medicine doctor said to me last year, 'It's time for you to go full carnivore.'”

            
                She Went “Full Carnivore” and It Was “Incredible”
            
            
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She was hesitant at first. "And I'm like, ugh, OK. I'm from Chicago so I can handle it, but it just felt very low vibrational heavy for me. I was kind of a more eating salmon [type of person] and doing light things like this. But [I felt] I might as well give it a try; it was like my last resort diet. It has been incredible for me, and I stress for me."
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Works Out Two Hours a Day
            
            
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In a recent interview with Us, Jenny revealed some more of her hot body secrets. According to the former Playboy pinup, she spends a lot of time exercising. “I literally work out two hours a day,” she said.

            
                She Walks on an Incline
            
            
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As for the type of cardio she does? “I can’t run anymore, my bones hurt,” she told Fox News. “So all I do is an incline of 15 on a treadmill, and then I hold my hand weights, and I watch ‘Game of Thrones’ or ‘Housewives,’ and I literally box while I walk uphill, and that's all I can do for 45 minutes a day. That’s all I have left in me.”
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                She Also Enjoys Hot Yoga
            
            
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In 2016, Jenny “added something to our home gym that has already made a huge impact on our health, energy level and happiness” – an exercise sauna. “The HOTWORX infrared sauna that doubles as a hot exercise studio!” she wrote. “HOTWORX is a fusion of infrared sauna therapy and isometrics for the perfect 30-minute workout! I have been wanting a room in my home to not only practice my yoga, but to incorporate the benefits of an infrared sauna at the same time.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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