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I’m a Running Coach And This is How I Would Start My Running From Scratch

His three-step approach will have you pounding pavement in no time.

Leah Groth
By Leah GrothSep 22, 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 Christopher Roback
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Leah Groth
By Leah GrothSep 22, 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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Fitness & Workouts

Dr. Casey Guthmiller, PT, DPT (@r4ucoaching) is a running coach and social media influencer who shares viral videos about how to maximize your workouts via running. In a recent video, he reveals the best way to get started with running if you are a beginner. “If I could start my running career over from scratch, here's exactly what I would do,” he says at the start of the clip.

Start By Walking

Man tying jogging shoesShutterstock

“First, I'd walk. I'd just walk,” he says about how to get started in running. “As a society who spends a lot of time sitting at desks, expecting to go straight from this to running can often be too much too soon, and lead to injury, walking is an underrated precursor to running.”

RELATED:7 Best Snacks For Protein and Fiber, According to Dietitian

What Are the Health Benefits of Walking?

the man walking the dog early in the morning by the riverShutterstock

Why should you walk? Brisk walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic . It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

Then, Add Strength Training

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Another way to prepare your body for running? Hit the gym. “Second, I would strength train just three to four exercises. Twice a week is enough. Get strong to run. Don't run to get strong,” he explains.

RELATED:Studies Show These are Proven Ways to Lose Visceral Fat

What Are the Benefits of Strength Training?

Man exercising with barbell. Male bodybuilder doing weight lifting workout at gym.Shutterstock

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Go On Run Walks

Silhouettes of a man running with a puppy on a leash on a sunset backgroundShutterstock

“Third, I'd add some running bouts to my walks, walking for a certain period of time, running for a certain period of time,” he says. “I'd gradually build this up until I could run for 15 minutes straight, 30 minutes straight, and 60 minutes straight. 80 to 90% of this running would be slow and easy.”

💪🔥Body Booster: If you want to start running, prep your body by walking and doing strength training.

@r4ucoaching

If I could start my running career over from scratch, these are 3 of the main steps I would take. Running & strength programs incorporating these 3 steps are just part of what’s included in the app for beginner runners, early-released this Friday (11/10). Your strong and healthy running foundation awaits! I hope to see you Friday!! -Casey #beginnerrunner #newrunner #howtostartrunning #runningtips #running

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Fitness & Workouts

I’m a Running Coach And This is How I Would Start My Running From Scratch

Couple staying hydrated after workout
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Leah Groth
By Leah GrothSep 22, 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
✓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.

Dr. Casey Guthmiller, PT, DPT (@r4ucoaching) is a running coach and social media influencer who shares viral videos about how to maximize your workouts via running. In a recent video, he reveals the best way to get started with running if you are a beginner. “If I could start my running career over from scratch, here's exactly what I would do,” he says at the start of the clip.

Start By Walking

Man tying jogging shoesShutterstock

“First, I'd walk. I'd just walk,” he says about how to get started in running. “As a society who spends a lot of time sitting at desks, expecting to go straight from this to running can often be too much too soon, and lead to injury, walking is an underrated precursor to running.”

RELATED:7 Best Snacks For Protein and Fiber, According to Dietitian

What Are the Health Benefits of Walking?

the man walking the dog early in the morning by the riverShutterstock

Why should you walk? Brisk walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic . It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

Then, Add Strength Training

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Another way to prepare your body for running? Hit the gym. “Second, I would strength train just three to four exercises. Twice a week is enough. Get strong to run. Don't run to get strong,” he explains.

RELATED:Studies Show These are Proven Ways to Lose Visceral Fat

What Are the Benefits of Strength Training?

Man exercising with barbell. Male bodybuilder doing weight lifting workout at gym.Shutterstock

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Go On Run Walks

Silhouettes of a man running with a puppy on a leash on a sunset backgroundShutterstock

“Third, I'd add some running bouts to my walks, walking for a certain period of time, running for a certain period of time,” he says. “I'd gradually build this up until I could run for 15 minutes straight, 30 minutes straight, and 60 minutes straight. 80 to 90% of this running would be slow and easy.”

💪🔥Body Booster: If you want to start running, prep your body by walking and doing strength training.

@r4ucoaching

If I could start my running career over from scratch, these are 3 of the main steps I would take. Running & strength programs incorporating these 3 steps are just part of what’s included in the app for beginner runners, early-released this Friday (11/10). Your strong and healthy running foundation awaits! I hope to see you Friday!! -Casey #beginnerrunner #newrunner #howtostartrunning #runningtips #running

Fitness & Workouts

Get in Shape with the Army’s Running Routine

Matt Choi
TikTok/@mattchoi6
Leah Groth
By Leah GrothApr 02, 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
✓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 have what it takes to run like you are in the military? Matt Choi (@mattchoi6) is an athlete, running coach, and social media influencer who regularly shares videos about how to get into shape via marathon running. In a recent TikTok video, he reveals the army’s running routine, which is grueling but effective, he says. “This is a running routine if you're in the Army. Good luck,” he says in the clip. We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian.

1. Day One: 30 Minute Jog

Matt ChoiTikTok/@mattchoi6

The routine starts off at a moderate pace. “Day one, we're starting with a 30-minute continuous jog,” he says, recommending finding some workout buddies. “Get some other soldiers to join you.”

2. Day 2: Sprints

Matt ChoiTikTok/@mattchoi6

The next day involves sprinting. “Day two, a hundred-meter striders, and you're resting for 60 seconds,” he continues.

3. Day 3: Four Mile Run

Matt ChoiTikTok/@mattchoi6

The third day, things get more intense. “Day three, four mile run without stopping,” he says.

4. Day 4: Burpees

Matt ChoiTikTok/@mattchoi6

The fourth day doesn’t involve any running. “Day four, we're switching it up a little bit. A hundred burpees. You could break this up into however many sets and reps,” he explains.

5. Dave 5: Two Mile Run

Matt ChoiTikTok/@mattchoi6

Back to running on day five, he recommends. “Grab a stopwatch two miles for time,” he says.

RELATED: Emily Skye Shows Off Her Defined Six-Pack and Shares Glutes Home Workout

6. RDN Says: This Isn’t a Beginner Workout

Matt ChoiTikTok/@mattchoi6

“This is a lot of running and exercise for a beginner,” says Collingwood. “If you are going from the couch, this is definitely too much too soon.” She recommends starting with a walk/run routine taking as many walk breaks as you need when you first begin. “I like the idea of mixing in some high-intensity faster intervals with rest in between, but again, be careful that you don’t injure yourself,” she adds. She also recommends warming up with at least a 5-minute light jog before you start sprinting and cooling down afterward to bring your heart rate back down and stretch afterward. “Burpees are an excellent exercise, but 100 burpees are really difficult. I would much rather see 10 different exercises using 10 reps of each rather than 100 of one exercise to prevent injury and burnout,” she notes.

💪🔥Body Booster: If you want to start running, make sure you ease into it. You don’t need to start by sprinting! And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year

@mattchoi6

Reply to @cisco.222 running routine if you’re in the army! #runners #army #runningtiktok #athletes #running

Fitness & Workouts

Man Runs Every Day For 30 Days and This is What It Did to His Body

Jesse_James_West16
Copyright Jesse James West/YouTube
Christopher Roback
By Christopher RobackDec 22, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Running seems simple enough - just put one foot in front of the other and keep going. Yet most of us struggle to make it a consistent habit. Jesse James West, a fitness enthusiast with 5 million YouTube subscribers, decided to test his limits by signing up for a marathon with just 30 days to prepare. His journey from barely running three miles to completing a marathon offers insights for anyone looking to transform their fitness routine.

The First Steps: Reality Hits Hard

West started his journey with the confidence of a beginner. "I feel like you just run and you just don't stop and I should be fine," he says in the video. Reality quickly set in during his first run. "I'm already cramping. Why does it feel like I can't breathe?" His struggles mirror what many experience when starting a running routine – the shock of discovering just how challenging it can be.

RELATED: This Is Exactly How to Lose Body Fat This Year

Early Lessons: Equipment Matters

The initial days brought painful revelations about proper equipment. After struggling with severe blisters, West discovered a crucial mistake. "Turns out my shoes are drastically too small. This isn't 11. This is what I've been wearing and apparently I am a 12," he learned during a professional fitting. This simple change made a significant difference in his training comfort.

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

The Physical Challenge

Maintaining his bodybuilding routine while running daily created unique challenges. West committed to both disciplines, noting, "Even though we are running every single day and that is literally a workout on its own, I promise myself that I will always hit my workouts regardless of how I'm feeling." His body began showing visible changes, becoming leaner while maintaining muscle mass.

Breaking Through Mental Barriers

By the second week, mental fatigue set in. "I expected this commitment to positively affect my mental health, but the opposite started to take place," West admits. "I'm overworked, tired. I'm doing everything I can to stay positive, but I feel like there's sometimes in life where it's just hard to be positive." This raw honesty about the mental struggle resonates with anyone who's undertaken a challenging fitness goal.

The Transformation Begins

As the challenge progressed, West's relationship with running evolved dramatically. "Running is turning into a meditation even though it's so tiring. There's some sort of inner peace of just running and not thinking about anything but going forward," he shares. His body adapted, too. "Running does not wreck your physique. It'll just make you burn so many more calories that you get shredded by mistake," he observed, noting visible changes in his physique.

Preparing for Race Day

Training intensified as marathon day approached. During his longest training run, West reflected, "It's so crazy. We started this challenge barely being able to complete three miles. We have a week until the marathon, and I'm finishing 10 miles right now." This milestone showed how quickly the body can adapt with consistent training.

RELATED:25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

The Marathon: Proving It's Possible

Despite starting 14 minutes late on race day, West approached the marathon with determination. "30 days ago, I could barely run three miles without cramping, feeling horrible, and almost passing out. Today, we're about to conquer 26.2," he declared. During the race, he discovered deeper truths about perseverance. "Running is sort of like a metaphor for life. The harder you run, the farther you run, the more pain you are going to endure. But the more things you are going to accomplish."

Beyond the Physical Transformation

The challenge's impact went beyond physical changes. "By doing hard things and putting yourself in these situations, you can prove to yourself that you are worth it without anyone else's opinion," West reflects. His unexpected first-place finish in his age group proved that dedication and consistent effort can lead to extraordinary results, even for beginners.

The journey from non-runner to marathon finisher in 30 days demonstrates that with proper dedication and consistent effort, remarkable transformations are possible. Whether you're contemplating your first mile or dreaming of a marathon, West's experience shows that the biggest limits we face are often the ones we place on ourselves. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

58-Year-Old Fitness Coach Shows How to Take 3,500 Steps in 30 Minutes

Schellea_Shelly_Fowler28
Copyright fabulous.50s/Instagram
Christopher Roback
By Christopher RobackDec 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to hit your daily step goals, especially when getting outside isn't an option? You're not alone. That's where Schellea "Shelly" Fowler comes in. As a 58-year-old certified Neuroathletics coach and fitness instructor, Shelly has developed a unique indoor walking program that helps women over 50 reach their fitness goals without leaving home. Discover how you can achieve 3,500 steps in just 30 minutes with her engaging, easy-to-follow workout.

Your Step-by-Step Workout Plan

"This workout is suitable for beginners but perfect for everybody," says Shelly in her post. "It's fast-paced but very doable." The program alternates between 30 seconds of fast walking and 30 seconds of targeted movements. By the end, you'll complete 3,522 steps and walk 2.8 kilometers (1.8 miles), all within your living room.

Starting Your Indoor Journey

Begin with gentle marching and deep breathing. "Start by raising your arms above your head and down, breathing in and out," Shelly instructs. "You can either go at the same pace as me, slower, or you can jog the whole way through." This warm-up prepares your body for the steps ahead.

Making Every Step Count

Shelly emphasizes the importance of commitment: "You are here because you decided to be so. Make sure that you put in a lot of effort and get everything you can out of this workout because your body absolutely deserves to be treated well." Each step brings you closer to your daily movement goals.

RELATED: 8 Weight Loss Hacks a Nutritionist Used to Drop 50 Pounds Naturally

Adding Power to Your Steps

"Keep your core held in tight," Shelly emphasizes. "We are burning fat, we're burning calories, and we are making our bodies strong." The workout incorporates twisting movements that engage your core while walking, maximizing the benefit of every step.

Staying Motivated Step After Step

To keep spirits high, Shelly suggests a unique approach: "Think about three good things that have happened to you today. They don't have to be big. The point is that you are noticing them and the good thing about noticing the good is that you're not focusing on the bad."

Full-Body Movement Enhancement

"Take your arms out parallel to the floor," Shelly guides, "and we're going to do kickbacks again, keeping our arms in the same position." These arm movements boost your step count while engaging your upper body, making each minute more effective.

RELATED: Nutritionist Loses 20 Pounds With These 6 High-Volume Eating Tricks "Without Feeling Hungry"

Dynamic Step Variations

"Right hand to left knee, left hand to right knee and keep going with that," Shelly instructs. "This is great for coordination, but take it at your own pace." These cross-body movements add variety to your steps while improving balance and coordination.

Building Your Step Success

As you progress, Shelly encourages thinking ahead: "Now is a great time to set yourself some fitness goals. Look what you're doing now. If you did something like this every day, how do you think you're going to feel in a couple of months?"

Celebrating Your Achievement

"It's important that you don't stop altogether," Shelly advises during the cool-down phase. "We've got to bring ourselves back down until our breathing returns to normal levels." She celebrates your accomplishment: "You've just walked 1.8 miles or 2.8 kilometers. You've taken 3,522 steps. Well done. How good is that?"

RELATED: Coach Drops 20 Pounds in 90 Days By Breaking Rules, “What I Didn't Know Was Working Against Me”

Making It Part of Your Daily Routine

Shelly concludes with an inspiring message about consistency: "Make it a commitment that you're going to exercise every single day. You can do it because you are amazing." She emphasizes that this indoor walking routine can easily become part of your daily step goals.

Taking Your Next Steps

"If you've got some energy left, keep going for a little bit longer," Shelly suggests. "And if you're ready to slow down, take time to stretch and get ready for the day." Remember, these 3,500 steps are just the beginning of your fitness journey, and you can achieve them anytime, right at home. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

Morgan_Green9
Morgan Green/YouTube
Leah Groth
By Leah GrothJun 13, 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
✓Evidence-Based

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

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

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

Do you want to lose weight without having to lift weights or do HIIT workouts? According to endless weight loss influencers and experts, you don’t have to. Morgan Green is an influencer who lost 20 pounds just by walking and incorporating some healthy eating habits into her life. In one viral video, she reveals that the 12-3-30 walking workout was the ultimate game-changer and the catalyst to her weight loss success.

12-3-30 Is Her Main Workout Method

Morgan_Green1Morgan Green/YouTube

“On the regular I do mainly treadmill workouts. I'm a huge, huge 12-3-30 supporter. You may or may not know that by now. Obviously, sometimes I do other workouts. This is just like my main, my go-to, my regular, my routine workout,” she says at the start of the clip.

Well, the 12-30-30 “Advanced”

Morgan_Green7Morgan Green/YouTube

“Now you may be thinking, Morgan, I already know what the 12-3-30 is. It's pretty self-explanatory. No, I've been doing it for a while where I have gotten to a new routine with it, with a little bit of different numbers, little bit of change, and I do what I call, 12-3-30 Advanced. So I've worked up to what I'm gonna show you,” she says.

First, She Grabs Her iPad and Water

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

Prior to working out, Morgan prepares. “I must grab my iPad and my water. Here we go. This is my setup,a big full water, iPad, phone,” she says.

[She Likes That the Workout Is Adaptable

Morgan_Green2Morgan Green/YouTube

“I really just love the 12-3-30 so much because you can adjust it however you need to fit your needs simply by the click of a button in so many ways,” she continues. “Like whether you want more or less incline, more or less speed, more or less time. And incline walking is just such a great form of exercise and it actually helped me lose a lot of weight.”

Second, She Queues Up Her Favorite Shows

Morgan_Green11Morgan Green/YouTube

“I love to watch YouTube, watch Keeping Up with the Kardashians, watch whatever I want and it passes the time,” she says. She also explains that she loves a “good walk,” but it’s not realistic to walk outside because she lives in Wisconsin.

Lap One, She Sticks to the OG 12-3-30

Morgan_Green4Morgan Green/YouTube

“How I do my numbers is on a lap by lap basis. So I am just going to explain what each lap entails,” says Morgan. “First I will get started with the regular 12-3-30, so 12 incline and three speed. And that is what I will start with for my lap one. And we will go from there.”

She Starts Alternating Between Increasing the Speed and the Incline by One Increment for the First 6 or So Laps

Morgan_Green5Morgan Green/YouTube

“Basically starting with the second lap, I alternate between increasing the speed and the incline by one increment. So lap one is the regular 12, incline three speed lap two, I increase the speed to 3.1, lap three, I increased the incline at 12.5, lap four, I increased the speed to 3.2, lap five, I increased the incline to 13 lap six, I increased the speed to 3.3. I stay at 13 incline, 3.3 speed until I complete about six and a half laps. It takes me to 1.65 miles and about 31 minutes and 30 seconds,” she says.

Then She Decreases the Incline to 9, and Starts a Cool Down with the Speed at 3.3 But Incline Decreased Every Lap

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“Then I decrease the incline to nine, keep the speed the same, I finish out that lap seven from here I start my cool down. So I decrease the incline by one increment every lap. But I keep the speed at 3.3 the whole time until I get closer to four miles. So right before I hit four miles, I end with 4.5 incline and 3.3 speed. Then once I hit four miles, I decrease it to whatever I want for the final, final cool down.”

She Builds and Declines

Morgan_Green16Morgan Green/YouTube

“So basically I start and I build, build, build. And then I have a very long decline and I carry out till four miles. And from there I just really walk slow, take away basically all the incline, take away basically all the speed and just cool it down. And then I'm done,” she says.

RELATED: I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

The 80-Minute Workout Is a “Mental Escape”

Morgan_Green15Morgan Green/YouTube

“It usually takes me around 80 minutes. So this is a long workout, but that's how I like it. It's kind of like a mental escape,” Morgan says.

She Doesn’t Hold Onto the Handles

Morgan_Green17Morgan Green/YouTube

“One thing that is key that I don't do that is challenging when you're first getting used to this workout is I don't hold on to these handles,” she reveals. “When I very first started doing this workout, I did, but as I progress, like you get accustomed to not doing it.”

She Also Doesn’t Stretch much

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

She also admits that she doesn’t stretch a lot. “I don't do any crazy stretches. I mean I just do some stretches. I should probably get a whole stretching routine. That might be nice,” she says.

You Can Cut the Workout Shorter

Morgan_Green12Morgan Green/YouTube

Morgan also points out that you don’t have to do a full 80 minutes. “if you're having an off day or just need to cut it short for whatever reason, like you can cut it short. You can lessen the speed, you can lessen the incline, you can customize this however you want,” she says.

She Plans on Increasing the Intensity Even More

Morgan_Green3Morgan Green/YouTube

“Maybe in the future I'll even up it more once I'm more in shape. I am just the biggest 12-2-30 supporter and I credit this a lot to losing weight recently. Like a lot, a lot because this is the main workout I would do. And I don't belong to a gym. So because I have a treadmill at home, which I'm so appreciative of, it's perfect for me,” she says.

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Walking on an Incline Burns More Fat Than a Flat Surface

Legs of woman running on treadmillShutterstock

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Nutrition & Diet

5 Protein Dinners That Helped Mom Lose 10 Lbs

Ashley Smith lookbeneath__thesurface
Copyright lookbeneath__thesurface/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 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.

Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

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

2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

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

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Best Foods to Burn Fat

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

8 Foods to Avoid If You Want to Lose Weight After 50

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Leah Groth
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

canned, tin, soupShutterstock

Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

chocolate ice cream- scooping ice creamShutterstock

Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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

Alcohol

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Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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