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7 Things to Do When You Wake Up to Melt Fat

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

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

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

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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

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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

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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

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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

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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

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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

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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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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.

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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

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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

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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

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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

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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.

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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 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.

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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 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

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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

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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

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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.

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

Burning fat might seem like a (literal) uphill battle, but there are so many factors that can affect weight loss and several that can make it easier. By making a few simple lifestyle changes, you can burn fat without working out for hours a day or severely restricting your diet (which is never recommended). Here are seven ways to make fat loss quicker and more effective.


Intermittent Fasting

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Intermittent fasting encourages fat loss through the concept that the body is forced to burn fat reserves for energy. “Your body goes into starvation mode and when it runs out of a carbohydrate source for fuel, it will start going to fat sources,” bariatric surgery coordinator Kristen Smith, MS, RD, tells Piedmont Health. “That puts your body into ketosis where it starts burning fat.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Strength Training

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Strength training is a highly effective way to burn fat. “As your muscle mass increases, so does your metabolism, which is key to burning calories,” according to UMMS. “Our resting metabolism is based upon our fat-free mass, most of which is muscle. When we take the time to develop that muscle, we can also develop a higher metabolic rate. That means burning more calories even when you’re not exercising.”

Eat More Protein

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Getting enough protein (10-35% of your daily calories) helps promote satiety and burn more fat thanks to the thermic effect of food. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Get Enough Sleep

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Get at least 7 hours of sleep every night for maximum health benefits, including fat burning. "Most people focus on exercise and diet when it comes to weight management and a healthy heart, but few focus on sleep," Dr. Beth Frates, director of lifestyle medicine and wellness in the Department of Surgery at Massachusetts General Hospital, tells Harvard Health. "People might also feel more alert, energized, and happier with more sleep. This could lead to more activity, even if it isn't exercise. It may lead to less sitting and more socializing."

Walk As Much As Possible

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Take the stairs and park further away from the grocery store—just walking is fantastic for fat-burning. “We burn fat during a walk, but what’s even better is that walking consistently primes our bodies to be better at using fat for fuel, meaning that we become better fat burners even at rest,” Lindsay Allen, MS, RDN, owner of Back in Balance Nutrition & Fitness tells Fitbit.

Be Mindful of Alcohol

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Alcohol is notorious for derailing fitness goals—not only does it contain a lot of empty calories, but too much can encourage overeating and skipping workouts. “Alcohol contains calories but little to no nutrients, so they can be considered wasted calories,” says Kelli Santiago, board-certified sports dietitian and wellness coach at University Hospitals. “And alcohol lowers your inhibitions and increases the sensitivity of the reward centers of your brain. So not only do we tend to eat more unhealthy foods when we drink alcohol, but the food we do eat tastes really, really good, which also leads us to eat more quantity.”

RELATED: 5 Sleeping Positions Destroying Your Posture Overnight – and 3 You Should Try

Be Mindful Of Diet

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Weight loss happens when you burn off more calories by and large than you take in. “Popular fad diets may promise you that not eating carbohydrates (carbs) or eating a pile of grapefruit is the secret to weight loss,” says the Mayo Clinic. “But it really comes down to eating fewer calories than your body is using if you want to lose weight.”

💪🔥Body Booster: A healthy lifestyle makes fat loss so much easier and sustainable.

Jon Williams | Fat Loss Expert
Copyright jonwilliamscoaching/Instagram
Evidence-Based

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

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

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

Do you want to lose weight fast and keep it off? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to lose weight safely and sustainably in just over a month. “If you wanted to lose 6 pounds and 6 inches in the next 6 weeks, this is exactly what I would tell you to do,” he writes, offering a “step-by-step” approach.

Step 1: Set Clear Goals

The first step is to set clear goals, according to Jon. “Define your goals by being clear about your weight loss and inches reduction objectives. Track your progress using a journal or an app to monitor your weight, measurements, and food intake,” he says.

Step 2: Nutrition

The next step is tackling nutrition. “Aim to consume fewer calories than you burn. A deficit of 500-1000 calories per day can help you lose about 1-2 pounds per week,” he suggests. “Focus on whole foods by filling half your plate with fruits and vegetables. Include lean proteins such as chicken, fish, beans, and legumes. Stay hydrated by drinking plenty of water, aiming for at least 8 cups a day, and limit sugary drinks.”

Step 3: Exercise

Step three is exercise. “Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Incorporate strength training exercises at least 2-3 times a week to build muscle, which can help increase metabolism. Include high-intensity interval training (HIIT) workouts to maximize fat burning in a shorter time,” he says.

Step 4: Lifestyle Changes

Step four is making lifestyle changes, starting with getting rest. “Aim for 7-9 hours of quality sleep per night, as lack of sleep can hinder weight loss. Practice stress-reducing techniques such as resting and going to bed early,” he says.

Step 5: Stay Accountable

The fifth step is to stay accountable. “Share your goals with friends or join a weight loss group for motivation. Weigh yourself weekly and take measurements to monitor your progress through regular check-ins,” he encourages.

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

Step 6: Adjust as Needed

The sixth step? Adjust as needed. “Evaluate your progress regularly. If you’re not seeing results after a couple of weeks, consider adjusting your caloric intake or increasing your exercise intensity,” he suggests.

Step 7: Celebrate Milestones

And finally, the last step is to celebrate milestones. “Celebrate small achievements along the way with non-food rewards, like new workout gear or a spa day,” he encourages. 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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Evidence-Based

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

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

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

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. 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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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal 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.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” 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:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.