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Nutrition & Diet
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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.

6 Ways to Outsmart Your Fat Cells and Shed Pounds

Learn simple steps to jumpstart your metabolism today.

Leah Groth
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Happy,Young,People,Eating,Healthy,Salad,For,Lunch.,Multiracial,Group
Shutterstock
Leah Groth
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Nutrition & Diet

Do you want to starve your fat cells without starving yourself? According to one expert, there are a few things you can do to make it happen. Dr. Nick Zyrowski, DC, BS, is a natural health and wellness expert who regularly shares informational videos on social media. “Starve your fat, but not yourself is the ideal case scenario for anyone who's trying to lose weight. You maintain lean muscle all while getting rid of the fat from your body, which is going to make you unhealthy, cause metabolic syndrome and even disease,” he says in the clip. Here is how to do it.

24 Hour Intermittent Fasting Periods Are Effective in Fat Burning

“One of the things that we wanna look at right away when we talk about starving fat off our body but not actually starving ourselves is intermittent fasting,” he says, citing research finding that a 24-hour fasting period is the most effective in helping you starve the fat cells on your body, “which you're trying to get rid of, but also helped you preserve lean muscle,” he says. “During this fasting time, what was found is that urea nitrogen actually started increasing in the body about 24 hours into the fast. And why is that significant? Well, it's significant because that is a byproduct of muscle breakdown.”

Why It’s Important to Maintain Leave Muscle Mass

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

He goes on to explain that maintaining lean muscle mass is “very important for us as we age.” But here are some things to consider. “First of all, how can we get the best results on that fast and starve the fat? But also, how can we, even when not fasting, continue that process of starving fat but not ourselves? Because we all want to eat good food and eat lots of it, but we wanna make sure we're making the right choices,” he says.

You Need to Focus on Blood Sugar and Insulin

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

He says that you need to focus on what blood sugar and insulin are doing. “When you are in a fasted state, one of the amazing things that happens with it is that it helps drop our blood sugar down. When you drop your blood sugar down, it automatically drops this hormone called insulin down. And this is really important because insulin is going to block fat loss if it's raised to a high level in the body,” he says.

To Lower It, Avoid Carbs and Sugar

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

He explains that insulin increases by eating lots of carbohydrates and sugar. So, the “first tool is that we're going to use this fast to drop our blood sugar, drop our insulin, and allow us to start attacking some of that fat for energy. And how this works is that your body is probably burning sugar right now, but when you drop blood sugar, and you drop your insulin levels, what will happen is it'll allow your body actually to start burning the fat on your body for energy,” he says.

You Need to Eat More, But Healthy Food

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock

“First, we have to make sure that we feed our body and not our fat,” he says. He explains that this doesn’t mean you need to starve yourself. In fact, it could be that you need to eat more. “The individual who is eating a ton of food happens to be eating really healthy food. They're eating proteins and vegetables and fruit, whereas the person who's saying, I'm hardly eating anything and I'm continuing to gain weight, or I can't lose weight, well, they're drinking a soda, they're eating fried food, they're eating french fries and hamburgers and that sort of thing. So we have to make sure that when it comes to our diet and when it comes to actually feeding our body and not our fat, that we're actually giving our body what it needs,” he says. Your body “needs the vegetables, it needs the micronutrients from the fruit, and then you need the good proteins. This is what our body needs. And then the healthy fat,” he says.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

And You Need to Burn Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

“The other thing that we have to really focus on doing is burning sugar. We want to be burning the sugar out of our system. So here's what happens: our body likes to store sugar in the form of glycogen. And when you have this storage sugar, what happens is it's going to block fat loss. So, therefore, we wanna burn through a lot of that storage sugar so that you can find yourself in a position where you're burning that fat for energy,” he says.

Also, Exercise

pretty young blond smiling woman doing sport exercises running jogging in morning park, skinny fit in sports wear outfit leggings and top, summer health motivation, strong body, hotShutterstock

You also need to “exercise to help burn through stored sugar,” he says. “You're going to access that fat storage much quicker to start burning fat for energy and lose weight, starving those fat cells. So whenever you're fasting, it's actually a great idea to continue to exercise. Go for a nice 30-minute brisk walk, and walking is going to be a really good way to start burning that fat for energy and starving the fat. So when you walk, when you exercise, you're burning fat, you're burning sugar.”

And, Don’t Overeat

Young blonde woman eating eclair sitting in cafe. Girl bite piece of croissant look joyful at restaurant. Cheat meal day concept. Woman is preparing with appetite to eat eclair. Enjoy pistachio bakeryShutterstock

“The next big factor that I want you to really focus on is don't overeat. This is something that's very important. And the fact of the matter is, if you're eating good, healthy foods, as we talked about over here, you're going to be able to eat a lot of them and actually nourish your body correctly and feel fulfilled and satiated. However, if you're eating unhealthy foods, ones that are high in sugar and high in carbohydrates, you're not going to be able to eat as much of them, and you're always going to be hungry and left with cravings. And so we wanna always make sure we're eating those healthy foods to feel satisfied, but we also don't wanna be eating too much,” he says.

You Might Want to Count Calories

Nutritional label with focus on calories.Shutterstock

He notes that you should pay attention to how many calories you're eating. “I'm not a big fan of tracking calories in the sense of watching them every day because it can be a little bit too much for the average person. It's a little bit overwhelming over time. However, it's always good to track your calories for a short period of time to truly understand how much your body needs as far as fuel goes because our bodies are amazing machines. They're designed actually to go through periods of starvation. So that's why when you overeat, your body stores all of that energy that you're eating that food as fat. So if we don't wanna put a bunch of food into fat storage, what we ultimately wanna do is not overeat,” he explains, suggesting using a calorie calculator to “figure out how many calories you need throughout the day.”

RELATED:I Tried the 75 Soft Challenge and Here's What Happened

You Can Put Yourself in a Deficit

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

And lastly, “if you want even to push the fat burning a little bit further, you can put yourself into a calorie deficit,” he says. This could be “consuming about 500 calories less per day than what is required of your body that will actually help you lose weight.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight lossintermittent fastingcarbswalking

More For You

Nutrition & Diet

6 Ways to Outsmart Your Fat Cells and Shed Pounds

Happy,Young,People,Eating,Healthy,Salad,For,Lunch.,Multiracial,Group
Shutterstock
Leah Groth
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Do you want to starve your fat cells without starving yourself? According to one expert, there are a few things you can do to make it happen. Dr. Nick Zyrowski, DC, BS, is a natural health and wellness expert who regularly shares informational videos on social media. “Starve your fat, but not yourself is the ideal case scenario for anyone who's trying to lose weight. You maintain lean muscle all while getting rid of the fat from your body, which is going to make you unhealthy, cause metabolic syndrome and even disease,” he says in the clip. Here is how to do it.

24 Hour Intermittent Fasting Periods Are Effective in Fat Burning

“One of the things that we wanna look at right away when we talk about starving fat off our body but not actually starving ourselves is intermittent fasting,” he says, citing research finding that a 24-hour fasting period is the most effective in helping you starve the fat cells on your body, “which you're trying to get rid of, but also helped you preserve lean muscle,” he says. “During this fasting time, what was found is that urea nitrogen actually started increasing in the body about 24 hours into the fast. And why is that significant? Well, it's significant because that is a byproduct of muscle breakdown.”

Why It’s Important to Maintain Leave Muscle Mass

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

He goes on to explain that maintaining lean muscle mass is “very important for us as we age.” But here are some things to consider. “First of all, how can we get the best results on that fast and starve the fat? But also, how can we, even when not fasting, continue that process of starving fat but not ourselves? Because we all want to eat good food and eat lots of it, but we wanna make sure we're making the right choices,” he says.

You Need to Focus on Blood Sugar and Insulin

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

He says that you need to focus on what blood sugar and insulin are doing. “When you are in a fasted state, one of the amazing things that happens with it is that it helps drop our blood sugar down. When you drop your blood sugar down, it automatically drops this hormone called insulin down. And this is really important because insulin is going to block fat loss if it's raised to a high level in the body,” he says.

To Lower It, Avoid Carbs and Sugar

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

He explains that insulin increases by eating lots of carbohydrates and sugar. So, the “first tool is that we're going to use this fast to drop our blood sugar, drop our insulin, and allow us to start attacking some of that fat for energy. And how this works is that your body is probably burning sugar right now, but when you drop blood sugar, and you drop your insulin levels, what will happen is it'll allow your body actually to start burning the fat on your body for energy,” he says.

You Need to Eat More, But Healthy Food

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock

“First, we have to make sure that we feed our body and not our fat,” he says. He explains that this doesn’t mean you need to starve yourself. In fact, it could be that you need to eat more. “The individual who is eating a ton of food happens to be eating really healthy food. They're eating proteins and vegetables and fruit, whereas the person who's saying, I'm hardly eating anything and I'm continuing to gain weight, or I can't lose weight, well, they're drinking a soda, they're eating fried food, they're eating french fries and hamburgers and that sort of thing. So we have to make sure that when it comes to our diet and when it comes to actually feeding our body and not our fat, that we're actually giving our body what it needs,” he says. Your body “needs the vegetables, it needs the micronutrients from the fruit, and then you need the good proteins. This is what our body needs. And then the healthy fat,” he says.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

And You Need to Burn Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

“The other thing that we have to really focus on doing is burning sugar. We want to be burning the sugar out of our system. So here's what happens: our body likes to store sugar in the form of glycogen. And when you have this storage sugar, what happens is it's going to block fat loss. So, therefore, we wanna burn through a lot of that storage sugar so that you can find yourself in a position where you're burning that fat for energy,” he says.

Also, Exercise

pretty young blond smiling woman doing sport exercises running jogging in morning park, skinny fit in sports wear outfit leggings and top, summer health motivation, strong body, hotShutterstock

You also need to “exercise to help burn through stored sugar,” he says. “You're going to access that fat storage much quicker to start burning fat for energy and lose weight, starving those fat cells. So whenever you're fasting, it's actually a great idea to continue to exercise. Go for a nice 30-minute brisk walk, and walking is going to be a really good way to start burning that fat for energy and starving the fat. So when you walk, when you exercise, you're burning fat, you're burning sugar.”

And, Don’t Overeat

Young blonde woman eating eclair sitting in cafe. Girl bite piece of croissant look joyful at restaurant. Cheat meal day concept. Woman is preparing with appetite to eat eclair. Enjoy pistachio bakeryShutterstock

“The next big factor that I want you to really focus on is don't overeat. This is something that's very important. And the fact of the matter is, if you're eating good, healthy foods, as we talked about over here, you're going to be able to eat a lot of them and actually nourish your body correctly and feel fulfilled and satiated. However, if you're eating unhealthy foods, ones that are high in sugar and high in carbohydrates, you're not going to be able to eat as much of them, and you're always going to be hungry and left with cravings. And so we wanna always make sure we're eating those healthy foods to feel satisfied, but we also don't wanna be eating too much,” he says.

You Might Want to Count Calories

Nutritional label with focus on calories.Shutterstock

He notes that you should pay attention to how many calories you're eating. “I'm not a big fan of tracking calories in the sense of watching them every day because it can be a little bit too much for the average person. It's a little bit overwhelming over time. However, it's always good to track your calories for a short period of time to truly understand how much your body needs as far as fuel goes because our bodies are amazing machines. They're designed actually to go through periods of starvation. So that's why when you overeat, your body stores all of that energy that you're eating that food as fat. So if we don't wanna put a bunch of food into fat storage, what we ultimately wanna do is not overeat,” he explains, suggesting using a calorie calculator to “figure out how many calories you need throughout the day.”

RELATED:I Tried the 75 Soft Challenge and Here's What Happened

You Can Put Yourself in a Deficit

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

And lastly, “if you want even to push the fat burning a little bit further, you can put yourself into a calorie deficit,” he says. This could be “consuming about 500 calories less per day than what is required of your body that will actually help you lose weight.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off

Shot of fintess woman eating a healthy poke bowl while looking at camera in the kitchen at home.
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Christopher Roback
By Christopher RobackNov 01, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.

Prioritize High-Intensity Interval Training (HIIT)

Crunches, High Intensity Interval Training or HIITShutterstock

Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

food, people and leisure concept - close up of happy smiling woman eating meat for lunch at restaurantShutterstock

Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

Weights, dumbbells and happy woman in gym for workout, bodybuilder training and exercise. Fitness, sports and person with weightlifting equipment for strength, muscles and wellness for strong armsShutterstock

Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Practice Mindful Eating to Avoid Overeating

Girl,Eating,Banana,On,The,Beach,Against,The,Backdrop,OfShutterstock

Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

Woman wakes up in a country house or hotel with panoramic windows in pine forest raised her hands yawning. Good morning and recreation on nature conceptShutterstock

Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

Japanese green teaShutterstock

Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Ways to Lose Weight Quickly and Permanently

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Leah Groth
By Leah GrothJun 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Jared McDonald (@themetabolismreboot) is a health expert and influencer who specializes in helping women over 45 lose 20 to 35 pounds in just 6 weeks, via his unique method. In a viral video he reveals his top 4 recommendations for losing weight permanently and quickly. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics.

You Can Lose Weight Fast and Keep It Off, He Says

@themetabolismreboot

4 things to lose weight quickly and permanently #menopause #metabolism #metabolismbooster #weightloss

He starts off by claiming that “the idea that you can't lose weight fast and keep it off permanently is completely false. Most of the clients we work with on average lose 20 to 45 pounds in six weeks, and we teach them how to eat treats and snacks and travel and go out to eat and not count calories and all that kind of stuff,” he says, adding that “they can actually keep their weight off. They just eat real food. So it's very sustainable.”

It Starts with Stress

Hands of a woman playing with nails in stressShutterstock

“Now you have to realize that stress is the problem,” says McDonald. “Stress causes your body to store fat, right in your midsection.” He said that the “common approach to weight loss” of eating less and exercising more, “actually then stresses the body out more because your brain doesn't know how to differentiate between eating less and a famine and exercising, running from a tiger. And so we think we're doing something good, but it ends up stressing the body out. So we have to do things a little bit differently.”

Related: I Lost 19 Pounds in 15 Days with the Help of Salt

1. Stop Focusing on Weight Loss

Close up overweight woman measuring her hip with tape measure.Shutterstock

“First thing to do is stop focusing on weight loss,” says McDonald. Instead, “you have to actually focus on getting healthy,” because “the things that you do to lose weight typically stress the body out more. But the things you do to get healthy will actually promote health and will allow you to lose the weight.” Collingwood “loves” this idea. “Focus on positive ‘I want to get healthier’ instead of just focusing on the number on the scale. It will reduce stress and pressure and have a positive vibe. Focus on behaviors and the scale will eventually follow,” she says.

2. Eat Real Food

Bowl Buddha. Buckwheat, pumpkin, chicken fillet, avocado, carrots. On a black background. Top view. Free space for your text.Shutterstock

Number two, “eat real food,” says McDonald, explaining that “fake food shakes and prepackaged meals” aren’t the solution. “Most of the time they actually cause more stress, they bring more toxins in,” he continues. “They actually make it worse. And so when we talk about stress, we have to talk about toxins and inflammation and blood sugars and cortisol and fake foods don't actually solve that. Also, they're not sustainable. You can't eat them forever and you can't feed your kids those things. So your first focus needs to be on nutrition through real food.” Collingwood agrees that “food first” is always good advice. “Eat as clean as possible but also be realistic about lifestyle and how much time you have for food prep. Don’t beat yourself up if you need to rely on some convenience foods that are still nutritious and healthy,” she says.

3. Stop Exercising for Weight Loss

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

His third suggestion is “you need to stop exercising for weight loss.” He explains that exercise is not bad, but if you are overweight or are over 40 and are hormonally changing, and try to exercise to lose weight, “it's only going to cause more stress on the body.” While “you might feel better, you might like it, you might get stronger, you might have a mental release and that's all good things, but that belly fat is going to stick around. Your number one focus shouldn't be on exercise to lose weight, it should be on nutrition and getting healthy. That's the key.” Keep exercising, but don’t have the focus be on weight loss, agrees Collingwood. “I do believe in moving your body and that we are more sedentary now as a population than we have ever been. Moving and exercise is key, but take the pressure off from weight loss to just moving to feel better and improve mood, loosen stiff joints, build muscle, etc.”

Related: How to Lose Weight Fast for a Special Occasion, According to an Expert

4. Drink Water

Woman drinking water in summer sunlightShutterstock

“Number four is that you do need to drink water,” says McDonald, explaining that “one of the first steps in metabolizing fat cells is called hydrolysis. So you need water to actually burn fat. And most of us are chronically dehydrated.” He adds that drinking water alone might not be enough. “You have to actually replenish with electrolytes and minerals as well. So make sure you're getting a good balance of electrolytes with your water.” Collingwood agrees. “Water helps with digestion, temporary fullness, and really all body processes!”

💪🔥Body Booster: Stress isn’t just bad for your mental health, it can result in weight gain. A healthy diet and workout routine can help keep your hormones balanced and stress levels low.

Nutrition & Diet

10 Ways to Lose 20 Pounds Fast, According to a Nutritionist

_Jenn_Clayton_Nutrition2
Copyright Jenn Clayton Nutrition/YouTube/Shutterstock
Leah Groth
By Leah GrothAug 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Jenn Clayton is a Certified Weight Loss and Nutrition Coach and social media influencer. In her viral videos, she shares tips and tricks on how to lose weight — fast. “Today we're talking about how to lose 20 pounds as fast as possible,” she says in the clip. She also reveals that she lost “just under 140 pounds” by counting macros and calories. Here is exactly how she did it.

Lifestyle Changes Can Help You Lose Weight Fast and Keep It Off

Choosing between apple and donutShutterstock

“Losing weight is challenging whether you're trying to lose five pounds or 20 pounds, and we know that steady weight loss keeps the weight off. Fast weight loss doesn't always keep the weight off long term, but there are definitely some healthy lifestyle changes that you can make while losing weight that will ensure that you do it quickly and keep it off long term,” says Jenn.

Set Realistic Expectations, Losing One to Two Pounds a Week

Scale Woman Feet Standing On Weight Scale In Bathroom. Cholesterol ControlShutterstock

“The first thing we always wanna do when we're setting out to lose weight is set expectations that are safe and reasonable. Losing weight safely typically means about one to two pounds per week. So, anywhere from 52 to 104 pounds lost safely over the course of one year. A balanced, nutritious diet moving your body, this is how you're going to keep those 52 or 104 pounds off long term,” she says.

1. Count Calories

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

“Tip number one to drop weight quickly is to count your calories,” says Jenn. “Basically, weight loss is going to occur when you take in less than you're putting out, whether that's in your day-to-day life exercise included, not exercise included because you don't have to exercise to lose weight. It's all about how many calories in versus calories out.”

Have Your Macros and Calories Done

“The best way to know what your calorie consumption would be for steady weight loss is to have your personalized macros and calories done,” she says. “I follow my own macros and calories, and that's led to my almost 140-pound weight loss.”

2. Drink More Water

women drinking water on the parkShutterstock

Number two is to drink more water. “Now, we hear this all the time: of course, drinking water is going to hydrate you. It's going to help with your hair, your skin, your nails, and just how you feel overall,” she says. “But drinking water actually has big benefits for weight loss.”

And, Swap It Out Sugary Drinks with It

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

“Part of the reason for this is you're going to be swapping beverages with calories for water, so things like alcohol, soda, pop juices, teas, energy drinks, swap those out for water that's going to save you calories. And remember we talked about calories and calories out, and it's going to hydrate. You flush everything out of your body, which leads to weight loss. The other great benefit of water is it's going to help you keep full. Water sits in your belly, takes up space in your belly, so it's going to help keep you fuller for longer,” she says.

3. Amp Up Your Protein Intake

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

“Number three, and this is probably the most important of all of this, and this is to increase your protein intake,” says Jenn. “Protein is king when it comes to weight loss. Again, your protein intake is going to vary from anybody else. The protein that you need every day is specialized for you, and that is part of that macro and calorie calculation.”

Protein Is Harder to Digest, So It Burns More Calories

“Protein is the hardest macronutrient for your body to digest, so it's harder than carbs. It's harder than fat. And when our body is digesting protein, it's burning calories. The act of digesting food burns calories. So, if it takes longer to digest protein, we're going to burn more calories in the process. And I don't know about you, but burning calories just digesting my food sounds pretty good. Not to mention, protein will keep you fuller for longer and satisfied between meals. So make sure that protein is part of every meal and snack,” she says.

4. Reduce Refined Carbohydrates

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Number four is to reduce your refined carbohydrate intake. “Now, this doesn't mean eliminating carbs altogether or restricting carbs. We really want to focus on slow-digesting carbs. Those are going to be the carbs that have fiber,” she says.

Slow Digesting Carbs Should Be 80 Percent of Your Carb Intake

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She recommends things like rolled oats, sprouted bread, and quinoa. “Those are slow-digesting carbs. They should make up about 80% of your carb intake, and then that other 20% sitting over here can be some of those fast-digesting carbs like rice cakes, chips, crackers, and cookies. Those types of things are okay to have in moderation. But if we reduce those processed carbs and really focus on unrefined slow digesting carbs, again, it will keep us fuller for longer, and it takes our body longer to digest, therefore burning more calories,” she says.

5. Lift Weights

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Number five, start lifting weights. “I can't stress how important this is. Now, this doesn't mean that you have to go to the gym and do a 150-pound deadlift. You can actually focus on lightweights with high reps,” she suggests.

You Will Build Lean Muscle

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“This is going to build lean muscle. Lean muscle burns calories at rest. So the more lean muscle you have on your body, the more calories you're going to burn, doing absolutely nothing. So, sitting around watching TV, you're burning calories with that lean muscle, and the only way to build lean muscle is to lift weights. Not to mention, when we're experiencing a calorie deficit and we lose weight, remember that weight is made up of water, fat, and lean muscle. We're going to lose some of our lean muscle. So we want to make sure that we can maintain and build as much as possible while losing weight. And remember, the amount of lean muscle in our body decreases as we age. So lifting weights is even more important as we get older,” says Jenn.

6. Eat More Fiber

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Number six, eat more fiber. This goes right along with eating more protein. It's going to help keep you fuller for longer. And when we have a higher protein diet, we can have issues going number two, and by eating enough fiber that's going to alleviate those issues.

Here Are Some Great Sources

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She also points out that fiber fills you up. “Not to mention the benefits of keeping us full. Fruits, vegetables, whole grains, nuts, and seeds, these are all amazing sources of fiber,” she says.

7. Follow a Sleep Schedule

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Number seven, follow a sleep schedule. “Sleep is so important for weight loss, maybe even as important as being in a calorie deficit. When we lack sleep, our body wants energy. The energy we would have gotten from getting enough sleep increases the cortisol levels in our body, which makes us crave foods that give us energy. And what are those foods? Fast digesting carbs, cakes, cookies, crackers, candy, sugar, things that give our body instant energy,” she says.

Practice Sleep Hygiene with These Tips

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“Some tips to improve your sleep are getting seven to eight hours of sleep each night, practicing a calming bedtime ritual before bed, such as reading or taking a relaxing shower, going to bed and waking up at the same time each day, even on the weekends,” she continues. “Limiting screen time before bed, minimizing your intake of caffeine and large meals before bed, and reducing sources of light noise. And lastly, keep the room where you sleep at a cool temperature. These are really, really important facets in getting in your sleep, which leads ultimately to faster weight loss.”

8. Set Goals and Stay Accountable

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Number eight, set a reasonable goal and stay accountable. “Consistency is key. Consistency over perfection,” she says. “Whatever goal you have for yourself, it should be reasonable, and it should keep you motivated. When I was in the bulk of my weight loss journey, I always had a goal of reaching the next weight decade, 190 pounds two, a hundred eighty-two, a hundred seventy. That was my goal.”

Reward Yourself

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“Every time I reached a new weight decade, I rewarded myself with something not related to food that helped keep me motivated, helped keep me accountable, and I was very consistent in not only the foods that I chose but also moving my body regularly,” she reveals. “Set realistic and small goals that eventually lead to a big goal because that's really what's going to keep you motivated. Consistency over perfection. That's the key to weight loss.”

9. Add Cardio to Your Routine

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Number nine, add some cardio to your routine. “This doesn't mean you have to go to the gym and sweat it out for hours upon hours. You can do some simple cardio that's going to help burn extra calories and remember, calories in, calories out. That's how we lose weight.”

RELATED: 11 Signs Ozempic Is Not for You

Here Are Examples of Cardio to Do

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“Some great examples of cardio that you can add to your day are things like walking, running, jumping, rope, rowing, hiking, and biking. Maybe 20 minutes three times a week is a great place to start. Just moving our body overall not only helps with mobility, flexibility, maintaining lean muscle but also helps with weight loss,” she says.

10. Eat Slowly and Mindfully

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Number 10 is to eat slowly, is to eat slowly and mindfully. “Don't be distracted when you're eating. Turn off the tv, and put your phone away. Really focus on your food. Take small bites and chew them really well. I know that I'm a fast eater, so what works for me is setting my silverware down between bites. That way, I actually have to focus on chewing what's in my mouth, swallowing that, and then picking up my silverware again for the next bite. It's actually recommended to chew your food about 20 times before swallowing,” she says.

Eliminate Distractions

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“Eliminating any distractions is going to lead to mindful eating, and you're going to enjoy your food. Eat it slower, which sends a signal from your stomach to your brain that you've consumed. Food keeps you full, you don't overeat, and it's a great way to really enjoy the amazing foods that you're eating,” she points out.

Losing 20 Pounds Is Stressful, But Doable

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“Losing 20 pounds or really losing any pounds is very, very stressful. It can be very frustrating, but there are some things that you can do in your day-to-day life that not only speed up your weight loss but help you keep it off long term,” she says at the end of the clip.

Talk to Your Doctor First

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“Make sure that you talk with your doctor before starting any new exercise routine. And remember consistency over perfection. We're not going to be perfect on our weight loss journey. Really, truly, 80% of eating on plan and 20% of eating off of plan are going to lead to amazing quick results with weight loss,” she continues.

RELATED: 5 Ways to Speed Up Your Metabolism

Be Patient

Finally, be patient. “Patience is the key to determination and motivation. Remember, setting small goals that lead to a big goal will keep you motivated, get the weight off, and keep it off long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Easy Steps That Will Help Anyone Lose Weight and Look Great

Mark Dean Edwards
By Mark Dean EdwardsMay 18, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
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✓Expert-Recommended

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

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

1. Reduce Calorie Intake

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

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

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

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

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

3. Move Some Weight

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

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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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 can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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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 get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

Joyy Maria joyymaria
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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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