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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.

9 Ways to Eat to Look Like a Cover Model

Need to get cover ready? Here's what you have to do.

FACT CHECKED BY Christopher Roback
Closeup portrait of an elegant, stylish, young couple
Shutterstock
FACT CHECKED BY Christopher Roback

When trying to get a cover model physique, things go a notch above just getting lean or a "beach-body physique." Cover models in my opinion are as shredded as you can get without going into the realms of bodybuilding. So it's safe to say the first factor is understanding the feat you're going to take on, and realizing why so few people are really lean year round, if at all.


It's hard! You WILL be dieting for a prolonged period of time; You WILL have to be hungry fairly frequently; You WILL have to give up the "fun" foods (despite what your favorite influencer says); and You WILL have to do lots of cardio and steps. This is not a healthy, long-term way of life. That said, here are 11 ways to look like a cover model.

Consider Your Nutrients

Raw vegetables background. Healthy organic food concept.Shutterstock

When it comes to diet the best approach is to start eating whole foods, plenty of vegetables, stuff that is packed with micronutrients... You will be depleting your body to quite a large extent, so making sure you're getting nutrients in for me is an absolute must. Additionally things like vegetables are key for keeping you mechanically full (volume of food filling you up).

Food swaps become increasingly important, and being smart with the choices you make is vital to the long term approach, for example, when dieting, I get rid of pasta and rice completely... not because they're bad at all, but because something like a potato is far more filling and satiating than rice.

The majority of a photoshoot diet isn't too dissimilar from your regular diet, but the degree to which you need to be accurate becomes so much more important.

Protein is King

Food high in protein close-upShutterstock

Protein is critical to retaining muscle mass, and a calorie deficit is held consistently. Outside of that, everything else is essential, but without these two factors, you won't get far. The issue most people face is they set a deficit for X calories when they weigh X Lbs... and over time, as they lose weight, they don't adjust the deficit to be appropriate for their new weight. When you weigh Y Lbs, and you're lighter, you need to consume fewer calories than you did when you started.

When it comes to protein, you want to ensure you are eating a healthy amount. I generally find that eating just slightly over 1g per lb of body weight works well for me. The majority of the literature we have says you don't need to eat that much. Still, anecdotally, with the majority of clients and me, when that protein intake is high, it makes things easier, too, and minimizes the risk of muscle loss.

Supplementation

Vitamins And Food Supplements. Close Up Of Beautiful Woman Opened Mouth Holding Fish Oil Pill In White Teeth. Smiling Girl Holding Capsule With Omega-3 Between Teeth. Healthy Diet Nutrition ConceptShutterstock

In the scenario of getting very lean you're putting your immune system in a bit of a weaker position, I recommend some vitamin supplements to help through the process (ideally you want to have a blood test done, pre & during your cut, to assess what you need). In general though a multi-vitamin, Omega-3 and Vitamin C are commonly used.

Creatine

Sports,Supplement,Creatine,,Hmb,,Bcaa,,Amino,Acid,Or,Powdered,Vitamin.Shutterstock

Although a supplement, I have given this it's own place as I truly believe this is really key to helping retain extra muscle mass and get more out of workouts when you are more depleted. Just be careful if you start taking this when you begin cutting down, as it will cause water retention inside the muscles (this is a good thing, this will NOT make you look "watery"), but this will influence scale weight. Ideally get onto this a number of weeks prior to starting.

Sugar-Free Drinks & Sauces

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

These make the less "fun foods" a bit more fun, and give you something tasty to drink. I am a massive fan of using these during cuts.

Caffeine and Fasting

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

Fasting.. is it a magic bullet? Nope, you will lose the same fat as you would do if you didn't fast. However, if you're like me, once you start eating, you're hungry all day. I personally find fasting helps me condense my eating window and enjoy a larger meal in the evening when I'm most hungry. Caffeine first thing (black coffee) can help to blunt hunger signals. Some people however find fasting can actually make them go the wrong way and binge when they do eat. So it's worthwhile trying, but see what works for you!

Hydrate

Couple staying hydrated after workoutShutterstock

You probably aren't drinking enough water as it is, make sure when cutting to keep well hydrated, to feel fuller and sharper.

Learn to Get Comfortable With Hunger

Man eatsShutterstock

You will be hungry at times, it's unavoidable, but nowadays people have an internal panic at the first sign of mild hunger and stuff their faces. Next time you get hungry, take a moment to "send your mind into your belly" and ask yourself "Am I really hungry? Or do I just want some food?" or "Am I THAT hungry right now?" Often the answer is actually yes I'm hungry but I'm not going to keel over and die. Get comfortable with being a little hungry and it makes your journey 10x easier.

Related: 11 Strength-Building Secrets From a Pro Coach

Protein Cakes

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Here's a quick recipe that'll add a big dose of protein in minutes: Take 250g of plain or Greek yogurt, 50g protein powder, 70g(ish) of self-raising flour and 1 tsp baking powder. Mix in a bowl to make a sticky dough. Flatten out on baking paper in an air fryer and cook for 8 mins till crispy. Flip, cook for 8 mins (ish) until the other side is crispy. Drizzle 0-Kcal chocolate sauce on top. Thank me later.

You should end up with a doughy, bready, warm gooey, crispy protein cake! If you've done it right, it won't be dry like all the other protein recipes out there.

It's Going to Be Tough

Shot of athlete woman exercising on assault air bike.Shutterstock

It's tough to get this lean and it will test your mentally 100%. You just need to focus on getting that day done. If something messes up you need to adopt a mindset of "okay how do i fix this" I was doing cardio during one of my preps on my bike at home, and the pedal broke. Instead of packing it in for the day, I had another 30 mins to complete, I went straight out on a run to get the session finished. People love to find excuses but you have to get out of that mindset.

Getting cover model lean is also quite a selfish thing to do in some senses. You will have to give up meals out and enjoying food with other people, you absolutely will have to give up booze. It can change your life for the better, but you must be prepared for things to change.

Another trick is buying yourself an exercise bike like I did, you can usually pick them up on Facebook marketplace for £20-30, and use them daily first thing for 20-30 mins with a coffee in the morning, by the time you actually start your day you're miles ahead of where you need to be! Once you're done prepping, you can usually flog them again on the marketplace for the same price. I actually made a profit on one of my ones.

Finally, speak to those around you, let them know you're doing what you're doing and keep them in the loop, things are so much easier when those around you are on your side and not left questioning and frustrated by your strange actions.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Don't Stay on a Cover Model Diet Long-Term. It's Not Healthy.

Depressed and sad young woman in kitchenShutterstock/Jiri Miklo

Truthfully I actually think a cover model physique isn't the healthiest thing you can do for yourself. It's incredible to see what you can achieve, and I do believe everyone should do it once, but getting THAT lean just isn't sustainable for a happy and healthy life. You're better off getting down to a fairly lean state where you can kind of see abs, but not completely. That way you can actually enjoy your life and eating and social events with people around you and not be meticulously worrying over the kcals in a meal or trying to track calories in a restaurant, or bringing a tupperware of your own food from home.

Sustainability is key when it comes to dieting and being Cheesegrater abs lean year round absolutely is not a healthy or sustainable desire for 95% of the population... those who are, either have extremely high outputs in their jobs or activities, or are using a little somethin' somethin' extra which DEFINITELY isn't good for you.

💪🔥Body Booster: Prioritize nutrient-dense foods like vegetables for fullness and health during dieting. And if you enjoyed this article don't miss 11 Ways Women Can Lose Weight and Keep it Off for Good.

Jack Symons is the founder & head coach of Rival Fitness.

More For You

Closeup portrait of an elegant, stylish, young couple
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

When trying to get a cover model physique, things go a notch above just getting lean or a "beach-body physique." Cover models in my opinion are as shredded as you can get without going into the realms of bodybuilding. So it's safe to say the first factor is understanding the feat you're going to take on, and realizing why so few people are really lean year round, if at all.


It's hard! You WILL be dieting for a prolonged period of time; You WILL have to be hungry fairly frequently; You WILL have to give up the "fun" foods (despite what your favorite influencer says); and You WILL have to do lots of cardio and steps. This is not a healthy, long-term way of life. That said, here are 11 ways to look like a cover model.

Consider Your Nutrients

Raw vegetables background. Healthy organic food concept.Shutterstock

When it comes to diet the best approach is to start eating whole foods, plenty of vegetables, stuff that is packed with micronutrients... You will be depleting your body to quite a large extent, so making sure you're getting nutrients in for me is an absolute must. Additionally things like vegetables are key for keeping you mechanically full (volume of food filling you up).

Food swaps become increasingly important, and being smart with the choices you make is vital to the long term approach, for example, when dieting, I get rid of pasta and rice completely... not because they're bad at all, but because something like a potato is far more filling and satiating than rice.

The majority of a photoshoot diet isn't too dissimilar from your regular diet, but the degree to which you need to be accurate becomes so much more important.

Protein is King

Food high in protein close-upShutterstock

Protein is critical to retaining muscle mass, and a calorie deficit is held consistently. Outside of that, everything else is essential, but without these two factors, you won't get far. The issue most people face is they set a deficit for X calories when they weigh X Lbs... and over time, as they lose weight, they don't adjust the deficit to be appropriate for their new weight. When you weigh Y Lbs, and you're lighter, you need to consume fewer calories than you did when you started.

When it comes to protein, you want to ensure you are eating a healthy amount. I generally find that eating just slightly over 1g per lb of body weight works well for me. The majority of the literature we have says you don't need to eat that much. Still, anecdotally, with the majority of clients and me, when that protein intake is high, it makes things easier, too, and minimizes the risk of muscle loss.

Supplementation

Vitamins And Food Supplements. Close Up Of Beautiful Woman Opened Mouth Holding Fish Oil Pill In White Teeth. Smiling Girl Holding Capsule With Omega-3 Between Teeth. Healthy Diet Nutrition ConceptShutterstock

In the scenario of getting very lean you're putting your immune system in a bit of a weaker position, I recommend some vitamin supplements to help through the process (ideally you want to have a blood test done, pre & during your cut, to assess what you need). In general though a multi-vitamin, Omega-3 and Vitamin C are commonly used.

Creatine

Sports,Supplement,Creatine,,Hmb,,Bcaa,,Amino,Acid,Or,Powdered,Vitamin.Shutterstock

Although a supplement, I have given this it's own place as I truly believe this is really key to helping retain extra muscle mass and get more out of workouts when you are more depleted. Just be careful if you start taking this when you begin cutting down, as it will cause water retention inside the muscles (this is a good thing, this will NOT make you look "watery"), but this will influence scale weight. Ideally get onto this a number of weeks prior to starting.

Sugar-Free Drinks & Sauces

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

These make the less "fun foods" a bit more fun, and give you something tasty to drink. I am a massive fan of using these during cuts.

Caffeine and Fasting

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

Fasting.. is it a magic bullet? Nope, you will lose the same fat as you would do if you didn't fast. However, if you're like me, once you start eating, you're hungry all day. I personally find fasting helps me condense my eating window and enjoy a larger meal in the evening when I'm most hungry. Caffeine first thing (black coffee) can help to blunt hunger signals. Some people however find fasting can actually make them go the wrong way and binge when they do eat. So it's worthwhile trying, but see what works for you!

Hydrate

Couple staying hydrated after workoutShutterstock

You probably aren't drinking enough water as it is, make sure when cutting to keep well hydrated, to feel fuller and sharper.

Learn to Get Comfortable With Hunger

Man eatsShutterstock

You will be hungry at times, it's unavoidable, but nowadays people have an internal panic at the first sign of mild hunger and stuff their faces. Next time you get hungry, take a moment to "send your mind into your belly" and ask yourself "Am I really hungry? Or do I just want some food?" or "Am I THAT hungry right now?" Often the answer is actually yes I'm hungry but I'm not going to keel over and die. Get comfortable with being a little hungry and it makes your journey 10x easier.

Related: 11 Strength-Building Secrets From a Pro Coach

Protein Cakes

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Here's a quick recipe that'll add a big dose of protein in minutes: Take 250g of plain or Greek yogurt, 50g protein powder, 70g(ish) of self-raising flour and 1 tsp baking powder. Mix in a bowl to make a sticky dough. Flatten out on baking paper in an air fryer and cook for 8 mins till crispy. Flip, cook for 8 mins (ish) until the other side is crispy. Drizzle 0-Kcal chocolate sauce on top. Thank me later.

You should end up with a doughy, bready, warm gooey, crispy protein cake! If you've done it right, it won't be dry like all the other protein recipes out there.

It's Going to Be Tough

Shot of athlete woman exercising on assault air bike.Shutterstock

It's tough to get this lean and it will test your mentally 100%. You just need to focus on getting that day done. If something messes up you need to adopt a mindset of "okay how do i fix this" I was doing cardio during one of my preps on my bike at home, and the pedal broke. Instead of packing it in for the day, I had another 30 mins to complete, I went straight out on a run to get the session finished. People love to find excuses but you have to get out of that mindset.

Getting cover model lean is also quite a selfish thing to do in some senses. You will have to give up meals out and enjoying food with other people, you absolutely will have to give up booze. It can change your life for the better, but you must be prepared for things to change.

Another trick is buying yourself an exercise bike like I did, you can usually pick them up on Facebook marketplace for £20-30, and use them daily first thing for 20-30 mins with a coffee in the morning, by the time you actually start your day you're miles ahead of where you need to be! Once you're done prepping, you can usually flog them again on the marketplace for the same price. I actually made a profit on one of my ones.

Finally, speak to those around you, let them know you're doing what you're doing and keep them in the loop, things are so much easier when those around you are on your side and not left questioning and frustrated by your strange actions.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Don't Stay on a Cover Model Diet Long-Term. It's Not Healthy.

Depressed and sad young woman in kitchenShutterstock/Jiri Miklo

Truthfully I actually think a cover model physique isn't the healthiest thing you can do for yourself. It's incredible to see what you can achieve, and I do believe everyone should do it once, but getting THAT lean just isn't sustainable for a happy and healthy life. You're better off getting down to a fairly lean state where you can kind of see abs, but not completely. That way you can actually enjoy your life and eating and social events with people around you and not be meticulously worrying over the kcals in a meal or trying to track calories in a restaurant, or bringing a tupperware of your own food from home.

Sustainability is key when it comes to dieting and being Cheesegrater abs lean year round absolutely is not a healthy or sustainable desire for 95% of the population... those who are, either have extremely high outputs in their jobs or activities, or are using a little somethin' somethin' extra which DEFINITELY isn't good for you.

💪🔥Body Booster: Prioritize nutrient-dense foods like vegetables for fullness and health during dieting. And if you enjoyed this article don't miss 11 Ways Women Can Lose Weight and Keep it Off for Good.

Jack Symons is the founder & head coach of Rival Fitness.

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.

So, you want to lose weight. Most people will tell you that to do so, you need to start counting calories and ensuring you are eating in a caloric deficit. Not true claims one weight loss warrior, who lost a whopping 160 pounds and changed her life. In a new viral video, Amber Clemens (@amber_c_fitness) offers nine alternatives to calorie counting. “You want to lose weight but don't want to count calories. Here are nine things to do that will help put you in a calorie deficit.” Here is what you can do to lose weight without doing math; we also asked for the opinion of a Board Certified Sports Dietitian.


Amp Up Your Protein Intake

@amber_c_fitness

9 things that can help you lose weight that have nothing to do with counting calories. #weightloss #weightlosstips #easyweightloss #beginnerweightloss #beginnerworkout #caloriedeficit

Number one, eat more protein. “Protein is a macronutrient that takes the longest to digest, so it keeps you fuller for longer and helps maintain your muscle mass,” says Clemens. According to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, protein needs depend on body size, gender, and activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Cook Your Meals

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

“Number two, cook at home more often,” instructs Amber. “The amount of hidden calories in some fast food or take-out food is astronomical. Trust me.” Studies confirm that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Related: The Best Foods to Eat Before and After Fasting, According to Dave Asprey

Get More Steps In

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

Number three, walk more, she suggests. “Walking is sustainable. Most everyone can do it. Give yourself a step goal and stick to it.” Science, including a 2018 study published in the journal Obesity, supports that walking 10,000 steps a day promotes weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine have linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with a more negligible risk of heart disease, heart failure, and strokes.

Reduce Liquid Calories

Soft drinksShutterstock

“Four, reduce or cut out liquid calories. They add up very, very fast,” she says. Soft drinks, sugary coffee drinks, juice, and even smoothies are examples of liquid calories.

Amp Up Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“Number five, eat more fiber-rich foods, fruits, veggies, high-fiber wraps, things like that,” says Amber. “Fiber, along with protein, will help keep you fuller for longer and is crucial for proper gut health.”

Lift Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

“Number six, lift weights multiple times per week. Having more muscle in your body requires your body to burn more calories to maintain it. Plus, just having muscle on your body is beneficial in so many ways,” says Amber. The Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It can also help you:

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

Make Food Swaps

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Number seven, make easy food swaps. “I have a bunch of examples of these on my page. Just swapping out a few ingredients can automatically save you a lot of calories,” she says. This could be swapping out pasta for zucchini noodles or chickpea pasta, white bread for whole grain, or using Avocado Oil spray instead of Olive Oil.

Sleep More

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

“Number eight, get more sleep,” advises Amber. 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.

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

Eat Smaller Portions

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

“And number nine, eat smaller portions,” she concludes. For example, if you go out to eat at a restaurant, try to eat half your meal and take the rest home instead of trying to clean off your plate.

💪🔥Body Booster: Instead of restricting your diet, focus on adding things like protein and fiber. Also, try swapping out unhealthier ingredients with similar ones that offer more nutritional value.

Do you want to achieve real fat loss results in just 10 days? According to one expert, there are a few things you need to do to make that happen. Madelaine Rascan is a fitness instructor and social media influencer whose mission is “setting women free from the diet prison.” In a new social media post she reveals some of the things she did a couple of months back during a “10 day mini fat loss phase” that helped her lose weight. “I got visibly leaner without any pain or misery. Small changes = big results. It’s attention to the details! Try these out, let me know how you go!” she writes.


Eat When You Are Hungry, Not When You Are Bored

Number one? “Eat when you're hungry,” she says in the video. “I know it sounds obvious, but so many women either force-feed themselves to hit their protein target, or they've just lost touch with their actual hunger cues. Ask yourself this. Could I eat some lean protein or an apple? If the answer is no, you're probably bored.”

Always Keep Fruit on Hand, Like Berries

Number two, “always have fruit on hand,” she suggests. Why? “Low calorie, full of nutrients, and they stop me from raiding the fridge for chocolate,” she says. “Pro tip: Pick up a bag of frozen organic berries and keep them in the fridge. “When they thaw, they're really juicy and great to put on yogurt.”

RELATED: 7 Weight Loss Mistakes This Fitness Coach Wishes She Never Made

Invest in a Walking Pad

Number three, invest in a walking pad. “Remove all obstacles when it comes to walking, because walking is elite for fat loss,” she says. Also, consider getting a standing desk. “For around 200 bucks you can work, watch your kids, watch YouTube, all while getting your steps in. Doesn't matter if it's raining, snowing, or it's creepy outside,” she says.

Stock Up on Extra Lean Ground Beef & Chicen

Four, “Stock your freezer with ground meat,” she says, specifically recommending extra lean, ground beef or ground chicken. Why? It is “way more versatile than steak or chicken breast,” she says. “I keep a stack in my freezer and every morning just pull one of them out. Dinner sorted.”

Find Habits to Replace Binge-Eating

And lastly, “That time of day where food is the biggest struggle - replace it with an activity that’s good for you. Walk, journal, book, meditation,” she writes. “Beat overeating with a walk,” she adds in the clip. “Find that time of day that's a weak spot and replace it with something more productive, like a walk, even a meditation, journaling, reading, whatever. Find that tricky time of day and fill it with something good for you.”

RELATED: Top Fitness Coach Shares How She Lost 15 Pounds in 90 Days

A Few Changes Can Help You Achieve Big Results

The bottom line? “A few simple switches in your day can 10x your results. Don’t underestimate it!” she writes at the end of the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 lose over 20 pounds in less than two months? According to one expert, it may be easier than you think. Blake (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. He regularly shares videos offering insight into exactly how he did it. In a new video, he offers key weight loss tips to help you lose fat. “Here's how I transform my body in eight weeks,” he says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


Hit the Gym

Blake_Sanburg_thenutritionnarc9thenutritionnarc/TikTok

“Number one, start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

Cut Out Liquid Calories

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, stuff like that instead of diet soda instead,” he sas. “These are scientifically proven to be the easiest calories to cut out.”

Track Your Food and Weight

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“Number three, start tracking your food and your weight,” Blake recommends. “Taking all emotions out of this, your body is just a science fair project, so we're gonna be as scientific as possible about it. We gotta look at the numbers, baby.”

Amp Up Your Protein Intake

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

“Number four, eat high protein,” says Blake. “The general rule of thumb is one gram protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

Take Progress Pictures

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

“Number five, take progress pictures. It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day,” he says.

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

Amp Up Your Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“Number six, eat more fiber. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Set a Step Goal

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

He also recommends getting your steps in. “Number seven, set a step goal, like 10,000 steps a day. These are incredibly easy calories to burn,” he says.

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

Meal Prep

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

“Number eight, learn how to meal prep,” he says. Preparing to fail is failing to prepare, something like that. So you wanna make sure you have macro friendly options at all times.”

Identify Health Fast Food Orders

Pre-packaged vegetable salads displayed in a commercial refrigeratorShutterstock

Blake also recommends having healthy meal options planned out ahead of time. “Number nine, find a high protein, low calorie, fast food order you can get whenever you're out of the house just in case,” he says.

Find an Accountability Buddy

Fitness,,Man,And,High,Five,At,The,Gym,For,Exercise,Shutterstock

“And number 10, do it with someone,” suggests Blake. “Find someone else to join you on your journey, someone to keep you accountable and go to the gym with you. It'll be a lot more fun and enjoyable.”

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

Body Network’s Expert Weighs In

tara_collingwood7Tara Collingwood

“I love these tips,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “They are very doable and just making some of these small changes when combined together they can really produce results in loss of body fat but also getting more energy, feeling better overall, and reducing disease risk.”

💪🔥Body Booster: If you want to lose weight, the most important thing to keep in mind is having a plan. If you wing it, you are less likely to succeed.

@thenutritionnarc

10 weight loss tips

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color background
Shutterstock

Do you want to lose weight without having to eat less food? Dr. Marc Morris, PhD, is an online nutrition and strength coach who regularly shares videos on how to get in shape. In one of his viral YouTube videos, he discusses volume eating and the concept of eating more food to lose weight. “What I'm about to say may seem impossible, but did you know you can actually eat more food and still lose weight?” he says in the clip.


Volume Eating Allows You to Eat Larger Portions and Stay Fuller Longer

“Today we're going to talk about a dieting strategy that allows you to do just that so you can eat larger portions, feel fuller for longer, and maybe even make dieting enjoyable. This way of eating is called volume eating and may even be the secret to you or your client's weight loss success,” he says in the video.

It Will Help You Lose Weight

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“Today, I'm going to show you exactly how to start volume eating so you can lose more weight, and it'll even tell you exactly what foods to add to your grocery list. But first, let's talk about what volume eating is,” he says.

You Don’t Have to Eat Less to Cut Calories

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“When most people think about weight loss, they think that in order to cut their calories, they need to eat as little as possible. And while it is true that you need to be in a calorie deficit in order to burn fat and probably eat less overall calories than you're used to, that doesn't mean that you need to eat less food,” he explains.

Successful Dieters Choose Foods That Are Lower in Calories, Higher in Protein

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“You see, the people that lose weight successfully are not the ones that starve themselves day in and day out fighting hunger. Instead, they are choosing foods that are lower in calories and higher in protein, which allows them to eat more food while staying in a calorie deficit. This is called volume eating, where you can eat more food while still losing weight, but you have to pick the right kinds of foods,” he says.

Here Is What You Should Look For

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He goes on to explain “how to find the foods that are gonna work best as well as why volume eating works so well,” he says. “The secret lies in the macronutrients, protein, carbohydrates, and fat that supply the calories that we eat. Both carbohydrates and fat supply four calories per gram and for fats, it's over double that because one gram of dietary fat has nearly nine calories.”

Start with Foods Lower in Fat

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“Just by knowing this information, you're probably starting to guess that foods that are lower in fat are a good place to start because these foods that are higher in fat are going to supply more calories even if they're nutritious, which isn't a bad thing, it doesn't mean you should avoid them entirely, but you are going to need to be mindful of them. These foods are good from a nutrient standpoint because they do supply some protein as well as healthy fat,” he says.

An Example: Two Tablespoons of Nut Butter Vs. Salad with Chicken Breast and Low-Calorie Dressing

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“Imagine this for the same 200 calories in those two tablespoons of nut butter. You can have a huge salad with low-calorie dressing, chicken breasts, and a bunch of vegetables for roughly the same amount of calories. And when you compare these two meals, it's easy to see that the salad meal is going to be much larger in size and more complete in the macronutrients, especially protein, which is going to be a fat loss, superfood, it's going to help you stay full, increase your muscle mass,” he explains. “It is generally low in calories as well as many other nutrients being included in the vegetables and greens.”

That Salad Will Keep You More Full and Satisfied

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“You'll feel much more full and satisfied than you would if you were just eating the two tablespoons of peanut butter. And since you're eating a larger quantity of food, you're going to feel like you're having a full meal, which will help you lose weight without even feeling like you're on a diet,” he says.

These Types of Examples Will Motivate You

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He recommends using examples like this to keep you going. “Once you see that you're able to get results and lose weight without starving yourself for the entire day, it's gonna motivate you all the more,” he says.

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

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Next, he reveals his top 10 volume-eating foods. “So now that you know how volume eating works, let's go over the top 10 foods that you can eat that are high in volume and still allow you to lose weight,” he says.

1. Strawberries

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Number one, strawberries. “Strawberries are a great choice for fruit because they are very high in volume and very low in calories as well as high in other nutrients. A whole cup of strawberries is actually less than 50 calories, so they are a great way to add volume to your meals,” he explains. “Strawberries are some of the least calorie-dense forms of berries, but in reality, you can't really go wrong with any of them. Eating them fresh and on their own is great, but you can also buy them frozen and add them to smoothies, and since they're popular and always in demand, you'll always be able to get them.”

2. Spinach and Leafy Greens

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Number two, spinach and leafy greens. “Eating more of any leafy green vegetable is going to be a great way to increase the volume with very few calories. A hundred grams of spinach is only around 25 calories, so in reality, you could fill up an entire one-pound container of spinach by adding it to a massive salad, and the spinach would only account for around a hundred calories,” he says. “Beyond spinach, there are many other greens you can eat, like lettuce and kale and even cabbage. So, with so much variety, it's quite easy to make it a staple in your fat-loss diet. Foods like spinach really take volume eating to the next level.”

3. Cauliflower and Cauliflower Products

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Number three is cauliflower. “One cup of cauliflower has less than 30 calories. Making it an easy way to add a lot of volume to your meals while snacking on cauliflower alone is okay. Let's be honest, it's not the first thing you're going to pick,” he says. “Cauliflower has exploded over the last decade as an alternative to some of your favorite higher calorie foods like cauliflower, rice, gnocchi, and even pizza crust. These substitutions aren't exactly the same thing, but they still taste pretty good when seasoned correctly. And a lot of these you can buy frozen and prepared. For example, Trader Joe's has their spicy Mexican cauliflower rice that has only around 200 calories per bag, which is great as a side or in burritos, and their cauliflower fried rice is equally good.”

4. Watermelon

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Number four is watermelon. “Even though most fruits and vegetables deserve a spot on this list, I'm only gonna talk about one more so we can talk about some of the other categories, but watermelon we must include because, as the name implies, it includes a lot of water, which increases its volume for not a lot of calories,” he explains. “Watermelon is actually 92% water, so when you're eating it, you're eating mostly water and not a lot of calories and staying hydrated, which is another bonus for around a cup of watermelon. It's only going to be around 45 total calories.”

5. Chicken Breast

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“So just by going off this list so far, you'll notice that it's really easy to increase the volume of your diet by just including more fruits and vegetables, but for a quality diet, you're going to need more than that. You're going to need more protein, which is why our next foods are going to be focused on that,” he says, going onto number five, chicken breast. “One of the best protein sources around for volume eating is going to be chicken, more specifically chicken breast. Now, just like a lot of other foods, chicken can be made into a super high-calorie meal very quickly, so you want to make sure you're preparing it in a way that doesn't add a ton of calories. This might mean baking, grilling, or even air frying boneless skinless chicken breast instead of just eating deep-fried chicken wings,” he continues. “Trust me, there is a big difference overall. Chicken breast is a very lean meat of around a hundred grams cooked in a serving. It's going to be around 120 to 130 calories, and that's because it's virtually all protein, very little fat, around three to four grams. And by eating more chicken, you're going to be eating more protein, which is a very important part of volume eating. Not only do we want to increase the physical mass, but we also want to increase the protein. That's what helps keep you full. And also eating less calories.”

6. Greek Yogurt

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Number six is Greek yogurt. “The best way to eat Greek yogurt for the sake of weight loss is going to be the plain, unflavored stuff. This is going to cut out a lot of the extra calories and really just isolate the protein, but sweetened and flavored Greek yogurt is still going to be a good option, especially if you can't tolerate just the plain stuff. Just know that there's going to be some added calories for that. If you do go for the non-fat plain Greek yogurt, though, it's going to be around 90 to a hundred calories for every three-quarter cups serving, supplying around 18 grams of protein as well. Pair it with some fruit in a bowl or add it to a smoothie, and you're going to have a very filling, low-calorie meal,” he says. “Plus, as far as preparation goes, it's going to be quick and easy because you don't need to cook anything. It's ready. You can also use Greek yogurt in place of sour cream and heavy cream in some recipes. It's very versatile.”

7. Egg White

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Number seven, egg whites. “Egg whites are a little twist to a very common breakfast food. The egg you see, the egg yolk is where most of the fat is stored, so when you remove that, you're eating virtually all protein and egg. White itself is going to have around four grams of protein and only 20 calories as opposed to a whole egg, which is going to have around 70 calories and an additional six grams of fat. One trick is to buy those pre-packaged liquid egg whites so you don't have to separate them out yourself and waste the egg yolk,” she says. “Keep in mind the whole eggs do have a ton of nutrients, though, so I'm not saying to avoid those entirely, but when you balance out whole eggs while adding some egg whites, you're gonna have more protein and more volume for not as many calories.”

8. Lentils

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Next up, number eight, Lentils. “Lentils are a great plant-based protein source with quite a bit of fiber, and most importantly, not a lot of calories for a half cup of cooked lentils is going to be around 120 calories with nine grams of protein, and you can add them to virtually anything like salad soups and so much more. If you buy them already cooked in the can, they're going to have a great shelf life, so they're always easy to keep around,” he says.

9. Low Calorie Dessert

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Number nine, low-calorie desserts. “Believe it or not, you don't have to neglect your sweet tooth in order to lose weight. There are many dessert foods out there that are high in volume and low in calories that you can include. Some examples are sugar-free jello, Halo Top ice cream, and even Smart Sweets candy. And beyond what you can buy in the store, there are a million recipes online for high volume, low-calorie desserts that can satisfy your sweet tooth while losing weight,” he says.

RELATED:I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

10. Air Popped Popcorn

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The last item on the list “might be the MVP,” he says about popcorn. “Popcorn may be the definition of volume food because it goes from that small kernel to its puffy eating form. And as long as you're eating air-popped popcorn that doesn't have tons of butter or other ingredients, it's going to be low in calories,” he says. Most people also forget that popcorn is a whole grain, so it's going to be full of good carbohydrates as well as fiber. And when it doesn't have a bunch of butter added to it, around 40 grams of popcorn kernels is going to make around seven to eight cups of popcorn, and that's only going to be around 120 calories total.” 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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

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“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

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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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster