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

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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.

7 Things to Do When You Wake Up to Melt Fat

Start your day off on the right foot with these habits.

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

Is your morning routine conducive to health and wellness? “Beginning your day with a morning routine can have a profound impact on your physical and mental health,” Joanne Sotelo, MD, tells Baylor Scott & White Health. “A well-structured routine can help you feel more energized, focused, and ready to tackle the day ahead with a clear mind.” Good habits not only make your mornings better, but they can affect the rest of your day. Here are seven things to do every morning to help melt fat, lose weight, get fit, and be happy.

Go For a Brisk Walk

Middle aged caucasian man walking his border collie dog on a winter beachShutterstock

Starting the day with a brisk walk is beneficial for both physical and mental health. “After a full night’s sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate,” Nick Parkinson, M.Ed., AT, ATC, TSAC-F, tells Henry Ford Health. “Along with a healthy diet, walking can help manage weight. Even if you only have time for a 10-minute walk each morning, you’ll have up to 70 minutes of exercise by the end of the week.”

Pack Your Lunch

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

Take a few minutes every morning to pack a healthy lunch for yourself. “When you’re hungry and your blood sugar drops, you’re more inclined to eat whatever you can get the fastest,” according to Corewell Health. “This is why some of us settle for the closest fast food joint with unhealthy options. Meal planning eliminates this issue when you have a balanced meal at your fingertips, filled with nutrient-dense food prepped and ready to go!”

Work Out

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

If exercise is the first thing you do every morning, you’re more likely to do it every day without anything getting in the way. “It’s easy to put off self-care and to say, ‘I’ll just let my exercise go today because I’m too busy and something has to go,’” Ross Andersen, a professor of exercise physiology, medicine and nutrition at McGill University in Montreal, tells NBC News. “Our metabolism doesn’t just return to baseline after a tough workout. It remains a little higher. If people are walking around most of the day with a higher metabolic rate, it’s a good thing.”

Eat a Good Breakfast

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

Eating a protein-packed breakfast can help you stay on track for the rest of the day. “Eating a diet that’s rich in protein is important for your muscle health,” Allegra Picano, RDN, tells Henry Ford Health. “And the more muscle mass you build, the faster your metabolism is and the easier it is to maintain a healthy weight. After a high-protein breakfast, your blood sugar can remain low for up to four hours. Getting enough of it in your breakfast may help you eat more healthfully the rest of the day.”

Enjoy the Sunshine

Woman sits with her back in the field and admires the sunset in the mountainsShutterstock

Research shows exposure to early morning light can impact BMI. “The earlier this light exposure occurred during the day, the lower individuals’ body mass index,” says Kathryn Reid, research associate professor of neurology at Northwestern University Feinberg School of Medicine. “The later the hour of moderately bright light exposure, the higher a person’s BMI.”

“Light is the most potent agent to synchronize your internal body clock that regulates circadian rhythms, which in turn also regulates energy balance,” saysPhyllis C. Zee, MD. “The message is that you should get more bright light between 8 a.m. and noon.”

Morning Coffee

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Morning tea or coffee could help with fat-burning. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Picano tells Henry Ford Health. “One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI and 28% more reduction in body fat.”

RELATED: The Healthiest and Unhealthiest Ways to Cook Your Eggs

Try Meditation

Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

Stress and weight gain are linked, so anything you do to manage stress will help with weight loss and overall health. “A structured morning routine can help you start your day with a clear mind,” Dr. Sotelo says. “Taking just a few minutes to meditate, stretch, or practice mindfulness can help you focus and reduce stress.” 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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Nutrition & Diet

7 Things to Do When You Wake Up to Melt Fat

Beautiful Asian woman relaxing at home on pillow bed in bedroom candid smiling portrait. Natural beauty healthy skin model face.
Shutterstock
Ferozan Mast
By Ferozan MastAug 24, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Is your morning routine conducive to health and wellness? “Beginning your day with a morning routine can have a profound impact on your physical and mental health,” Joanne Sotelo, MD, tells Baylor Scott & White Health. “A well-structured routine can help you feel more energized, focused, and ready to tackle the day ahead with a clear mind.” Good habits not only make your mornings better, but they can affect the rest of your day. Here are seven things to do every morning to help melt fat, lose weight, get fit, and be happy.

Go For a Brisk Walk

Middle aged caucasian man walking his border collie dog on a winter beachShutterstock

Starting the day with a brisk walk is beneficial for both physical and mental health. “After a full night’s sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate,” Nick Parkinson, M.Ed., AT, ATC, TSAC-F, tells Henry Ford Health. “Along with a healthy diet, walking can help manage weight. Even if you only have time for a 10-minute walk each morning, you’ll have up to 70 minutes of exercise by the end of the week.”

Pack Your Lunch

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

Take a few minutes every morning to pack a healthy lunch for yourself. “When you’re hungry and your blood sugar drops, you’re more inclined to eat whatever you can get the fastest,” according to Corewell Health. “This is why some of us settle for the closest fast food joint with unhealthy options. Meal planning eliminates this issue when you have a balanced meal at your fingertips, filled with nutrient-dense food prepped and ready to go!”

Work Out

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

If exercise is the first thing you do every morning, you’re more likely to do it every day without anything getting in the way. “It’s easy to put off self-care and to say, ‘I’ll just let my exercise go today because I’m too busy and something has to go,’” Ross Andersen, a professor of exercise physiology, medicine and nutrition at McGill University in Montreal, tells NBC News. “Our metabolism doesn’t just return to baseline after a tough workout. It remains a little higher. If people are walking around most of the day with a higher metabolic rate, it’s a good thing.”

Eat a Good Breakfast

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

Eating a protein-packed breakfast can help you stay on track for the rest of the day. “Eating a diet that’s rich in protein is important for your muscle health,” Allegra Picano, RDN, tells Henry Ford Health. “And the more muscle mass you build, the faster your metabolism is and the easier it is to maintain a healthy weight. After a high-protein breakfast, your blood sugar can remain low for up to four hours. Getting enough of it in your breakfast may help you eat more healthfully the rest of the day.”

Enjoy the Sunshine

Woman sits with her back in the field and admires the sunset in the mountainsShutterstock

Research shows exposure to early morning light can impact BMI. “The earlier this light exposure occurred during the day, the lower individuals’ body mass index,” says Kathryn Reid, research associate professor of neurology at Northwestern University Feinberg School of Medicine. “The later the hour of moderately bright light exposure, the higher a person’s BMI.”

“Light is the most potent agent to synchronize your internal body clock that regulates circadian rhythms, which in turn also regulates energy balance,” saysPhyllis C. Zee, MD. “The message is that you should get more bright light between 8 a.m. and noon.”

Morning Coffee

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Morning tea or coffee could help with fat-burning. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Picano tells Henry Ford Health. “One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI and 28% more reduction in body fat.”

RELATED: The Healthiest and Unhealthiest Ways to Cook Your Eggs

Try Meditation

Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

Stress and weight gain are linked, so anything you do to manage stress will help with weight loss and overall health. “A structured morning routine can help you start your day with a clear mind,” Dr. Sotelo says. “Taking just a few minutes to meditate, stretch, or practice mindfulness can help you focus and reduce stress.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Things You Should Do to Boost Fat Burning

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Leah Groth
By Leah GrothOct 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight and burn fat? Cutting calories and exercising more are general approaches to getting in shape, but there are specific things you can do to maximize fat burn and lose weight faster. Body Network consulted two top diet and fitness experts to offer some tips on key things you should do to boost fat burning.

Lift Weights

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends incorporating strength training, “especially heavy weights,” she says. “The more muscle you have on your body, the more calories you burn and the more results you will see. Bonus: Lift heavier weights and see quicker and better results!

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Do Cardio (Almost) Every Day

Certified Santa Monica personal trainerJason Kozma, aka Mr. America and Mr. Muscle Beach, a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training, recommends doing cardio almost every day.

“Every pound of body fat contains 3500 stored calories. If you want to lose 1 pound of body fat a week, you have to have at least a caloric deficit of 500 calories per day. If you want to lose more, then you have to do more,” he says. “You would be surprised at how many people think that they can alter their diet and lose weight without adding additional cardiovascular exercise. It’s simply not possible to create enough of a caloric deficit by changing your caloric intake in order to burn fat at any sort of significant rate.”

Switch to Steady State Cardio

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

Kozma also recommends switching from cardio to steady state cardio, an aerobic exercise that involves maintaining a consistent pace for an extended period of time. “I personally prefer steady state cardio in the fat-burning zone to preferentially burn body fat rather than muscle tissue,” he says. Haley agrees, recommending workouts like swimming, walking, jogging, and cycling.

RELATED: 15 Foods Experts Say You Should Stop Eating Today

Eat More Protein

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Haley recommends amping up your protein intake. “It takes more energy for your body to digest protein than it does for fats or carbs, which means you burn more calories when you eat protein,” she says. “It also helps reduce appetite and prevent muscle loss during fat loss,” adds Kozma. “Protein supports muscle growth, keeps you fuller longer, and helps prevent overeating.”

Sleep More

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

The more you sleep, the more fat you can burn, says Haley. “Although often overlooked, sleep can make or break your fat-burning efforts. When you're sleep-deprived, your body produces more cortisol, a hormone that encourages fat storage, particularly around the belly,” she explains.

“Lack of sleep can disrupt hormones that control hunger (ghrelin and leptin), leading to increased cravings and overeating. Poor sleep can also negatively impact insulin sensitivity and increase cortisol production which increases fat storage,” adds Kozma. “You would be astonished at how many people have no idea about this and are chronically under-sleeping and unknowingly sabotaging their fat loss and exercise efforts.”

Get More Incidental Exercise

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“Too often I hear from people, ‘I’m working out, but I’m not seeing results.’ More often than not, I also hear that they do their workout but don’t move their bodies nearly enough for the rest of the day. Consistent daily movement (like walking, taking the stairs, doing laundry, cleaning your house) will keep your body burning fat throughout the rest of the day,” says Haley.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Incorporate More Healthy Fats

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Eat fats to burn fat, says Kozma. “Healthy fats, such as those from avocados, nuts, and olive oil, can help control hunger and improve the body’s ability to burn fat. Omega-3 fatty acids, in particular, improve fat metabolism,” he explains. “Eating healthy fats helps with nutrient absorption, reduces inflammation, and supports long-term fat loss by promoting a feeling of fullness.” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

5 Little-Known Tips for Burning Belly Fat

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Leah Groth
By Leah GrothApr 10, 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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Do you want to burn fat without having to make major changes to your life? According to experts, there are a few simple things you can do to majorly amplify fat loss. Mike Diamonds, MD, founder of Sculpt by Science, is social media famous for sharing helpful hacks on how to get into shape and lose weight. In a recent clip, he reveals some little-known tips for burning belly fat. “These are five fat loss cheat codes. I wish I knew when I started,” he says at the start of the YouTube Shorts clip. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, to weigh in.

Walk for Cardio

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“Number one, walking should be your main form of cardio,” says Diamonds, citing research that has shown that it burns the most fat. “I’m not sure it actually burns the most fat, but low to moderate intensity cardio is great, especially for beginners,” says Collingood. “Walking is simple—it doesn't take any equipment other than a good pair of shoes,” she adds. It can also be social. “Meet friends or family or take the dog with you for a nice brisk walk.”

RELATED:5 Best Exercises for “Bra Bulge” After 50

High Protein Diet

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Next, “the formula to being able to build muscle and lose fat is a high protein diet,” claims Diamonds. “30 to 50 grams per meal multiplied by a caloric deficit and weightlifting.” Collingwood agrees that you “definitely want protein to maintain and build muscle,” adding that it also keeps you satisfied.

Seven to Eight Hours of Sleep

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“Three, sleep a minimum of seven to eight hours,” says Diamonds. “Sleeping any less will feel like playing Call of Duty or FIFA in hard mode.” Collingwood agrees that sleep is “absolutely necessary,” recommending 7 to 9 hours “to recover the body and help with hormone regulation.”

Morning Workouts and Exercise in Afternoon

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“Train in the morning and eat in the afternoon. Myself and my clients find the most productive formula is to train in the morning and then break your fast after midday,” claims Diamonds. “Morning is great for training but if you wait several hours to eat you are leaving yourself open to poor recovery,” notes Collingwood. “It is better to eat something within an hour after training, especially if training is intense or long.”

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

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And his last tip, “track your diet for one day and then eat the same food every day for a week. This will make your journey so much easier,” he says. “Tracking what you eat can be very eye opening, but it’s not necessary to eat the same thing every day,” says Collingwood. “Variety is better for the gut microbiome and to keep you from getting bored or feeling deprived.”

💪🔥Body Booster: In order to maximize belly fat, start by taking a look at your diet and making sure you are meeting the protein recommendations for your height, weight, and gender.

Nutrition & Diet

4 Secrets to Burning Belly Fat While You Sleep

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Leah Groth
By Leah GrothApr 15, 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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

It seems too good to be true, but you can actually burn belly fat while you sleep. Max Posternak, a fitness trainer and influencer who founded Gravity Transformation, regularly shares tips and tricks on how to blast fat and get into shape efficiently and effectively. In a recent viral video, he discusses a few things you can do to accelerate weight loss, even when you are resting. “Here are three extremely effective tips to burn more fat while sleeping,” he says at the start of the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in on his tips.

Make Sure You Are Getting Enough Iodine, Zinc, Selenium, and Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.Shutterstock

First, you want to “optimize your thyroid function mostly by making sure that you're getting enough iodine, zinc, selenium, and vitamin D,” says Posternak. “Make sure you're having iodine, salt for iodine, oysters for zinc, seafood for selenium and sunlight exposure, or a supplement for vitamin D.” How does this help? “Optimizing your thyroid function can increase your metabolism by up to a thousand calories a day.”

Build More Muscle

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Next tip? Build more muscle. “Not only does muscle mass require a lot of calories to maintain even while you sleep, but it also increases insulin sensitivity and depletes glycogen stores, which will help recycle carbohydrates rather than storing them as fat,” he says.

RELATED: 13 Strategies to Burn Body Fat Faster Than Ever Before, From a Champion Bodybuilder

Eat More Protein

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“And the third thing is to eat more protein, at least 0.7 grams of protein per pound of body weight,” says Posternak. “This is because protein has a high thermic effect. This means that the amount of energy it takes for your body to digest, process, and store protein is much higher when compared to other nutrients. Some studies estimate that between 15 to 30 percent of the calories taken in from protein are used right back up during the digestion process.”

Body Network’s Resident RDN Weighs In

Tara_Collingwood2Diet Diva/Facebook

Collingwood agrees that thyroid function is important when it comes to burning fat. However, “eating more of these nutrients isn’t going to necessarily make your thyroid work ‘better’ or burn more calories,” she says. A deficiency in the nutrients he mentions could affect thyroid function, but there are plenty of foods you can eat for these nutrients if you don’t enjoy oysters and seafood,” she adds.

Or, if you don’t like any foods with these nutrients, you can always take a multivitamin just as a catch-all to ensure daily intake. She completely agrees with his muscle-building suggestion. “The more muscle you have on your body, the more calories you burn 24 hours a day, even while you sleep! You also burn more working, exercising, and relaxing,” she notes. And, yes,” protein burns calories while digesting, keeps you full longer, and helps you preserve muscle while trying to lose weight,” she says.

RELATED: 5 Best Cardiovascular Exercises to Lose Body Fat

One More Tip: Move All Day

tara_collingwood6dietdivatara/Instagram

Collingwood offers another tip. “Increase your metabolism for the entire day by staying moving as much as possible,” she encourages. “Sitting all day long, which most of us do, significantly reduces metabolism. Try to go for a 3 to 5-minute walk every 60 to 90 minutes throughout your work day to keep that metabolism up!”

💪🔥Body Booster: If you want to burn more fat while sleeping amp up protein and build muscle while you are awake.

Nutrition & Diet

8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

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Christopher Roback
By Christopher RobackOct 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Starting your morning with the right routine can be a game-changer for both energy levels and fat loss, particularly around the belly. This isn’t about an intense workout or an extreme diet, but a few simple, strategic steps that set your body up for all-day fat burning and keep your metabolism revved. From hydration to brief activity bursts, these quick actions work together to improve digestion, control hunger, and sustain your energy—giving you everything you need to trim belly fat and feel great. Here’s a breakdown of an effective morning routine that will boost your energy and help melt away stubborn belly fat.

Start with a Glass of Ice Water

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Hydrate and Kickstart Metabolism

Drinking ice-cold water first thing in the morning not only rehydrates your body after sleep but also requires your body to work a bit harder to warm it up, subtly boosting your metabolism. Staying hydrated curbs unnecessary hunger and energizes your muscles, setting the stage for efficient fat-burning throughout the day.

Do the One Minute Morning Energizer

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Boost Energy with Just One Minute

This one-minute high-intensity routine wakes up your body and gives your metabolism an early boost. A quick series of high-knee marches or jumping jacks gets your heart rate up without the need for a full workout. Even this short burst of activity can improve circulation and alertness, ensuring you’re burning calories as you go about your day.

Get Natural Light Exposure

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Balance Hormones and Improve Mood

Natural light helps regulate your body’s circadian rhythm, which in turn balances hunger hormones and boosts mood. Step outside for a few minutes or open your windows to let in sunlight. The morning light exposure supports better sleep at night, which is essential for managing stress and reducing belly fat.

RELATED:7 Foods That Make Your Body Burn Fat More Efficiently

Have a Protein-Packed Breakfast

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Fuel Up to Reduce Mid-Morning Cravings

Eating a protein-rich breakfast helps control blood sugar levels and prevents the mid-morning energy slump. Options like eggs, Greek yogurt, or a protein smoothie are ideal for keeping you satisfied, reducing cravings, and maintaining steady energy, all of which are critical for trimming belly fat.

Add Freshly Brewed Tea

Young woman enjoying cup of coffee at morning, in her kitchen.Shutterstock

Activate Fat-Burning Compounds

Freshly brewed tea, especially green tea, contains catechins and other flavonoids that enhance fat burning and curb appetite. Unlike bottled versions, brewed tea retains most of these powerful compounds, making it a natural way to stimulate your metabolism and support belly fat loss.

Practice Deep Breathing Exercises

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Reduce Stress and Cortisol Levels

A few minutes of deep breathing helps manage stress, which can lower cortisol levels—a hormone linked to belly fat. Try inhaling deeply through your nose, holding briefly, then exhaling slowly. This practice helps clear your mind, lowers blood pressure, and prepares you for a productive, low-stress day.

Eat a Small Portion of High-Fiber Fruit

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Aid Digestion and Boost Satiety

Adding a high-fiber fruit like an apple or berries provides natural sweetness and supports digestion. Fiber promotes a feeling of fullness and regulates blood sugar, helping you resist unhealthy snacks later on. Plus, fiber-rich foods aid in reducing belly fat over time by keeping you satisfied longer.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Stretch for Flexibility and Blood Flow

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Wake Up Muscles and Improve Mobility

Simple stretches, such as reaching for your toes or gently twisting your torso, get blood flowing to your muscles and improve flexibility. Stretching also alleviates stiffness, helping you feel more comfortable and energized, which makes it easier to stay active and burn calories throughout the day. By incorporating these simple morning habits, you’re setting up your body to burn fat more efficiently and keep energy levels steady. Each step works together to boost metabolism, manage hunger, and promote a healthy mindset, ultimately helping you reach your belly fat loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. 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.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

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

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

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

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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