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

She Got Her Abs to Pop Without Situps by Doing These 3 Things

One weight loss warrior reveals three things that helped her get flat abs

Leah Groth
By Leah GrothJan 17, 2025
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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Gina cowboyleisure
Copyright cowboyleisure/Instagram
Leah Groth
By Leah GrothJan 17, 2025
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

Do you want to lose weight and achieve washboard abs without doing situps? One weight loss warrior claims to know how. Gina (@CowboyLeisure) is a social media influencer who lost 50 pounds and got in the best shape of her life in the healthiest way possible. In a new post, she reveals how to get great abs – no crunches required. “You want abs? Stop doing situps. 3 things I did to get mine to POP after a 50 lb weight loss,” she says.

She Ate

Shutterstock

The first thing she did? She ate. “Stop skipping breakfast and everything after! Focus on protein and hitting those goals at every meal. I learned that filling our bodies with Whole Foods and not processed crap- truly made a difference. I learned that it isn’t in restriction, it’s in nourishment. Food = fuel and ABS are built in your kitchen,” she says in the post.

She Lifted Weights

Shutterstock

Next, she lifted weights. “You have to not be being afraid of lifting weights. I started to focus on different exercises for 30 min 3x a week- master those. Women who know that they will not get bulky by lifting weights,” she writes.

She Walked with a Weighted Vest

Shutterstock

The final habit that helped her get flat abs was walking. “10k steps in a weighted vest, daily,” she writes. “Walk walk walk. It’s so underrated! Try to hit 10k steps a day, and atleast half with the vest on. Increase your step goal each month. I now average 18-22k steps. Stick with the plan, not your mood and create a habit of going to walk everyday. Get some sun in your face.”

Gina Knows the Belly “Hang” Well After 7 Kids

Shutterstock

In another post she reveals one exercise she does to tighten her midsection. “As a c section mother and mother of 7- I know the hang. 🤪 after losing 50 pounds I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “Fatty Upper Pubic Area

Shutterstock

“FUPA stands for ‘fatty upper pubic area’ and refers to the accumulation of fat around the mons pubis, or pubic bone,” she continues And, it’s not just women who experience it — so do men!

She Tightened Hers with This Move

Shutterstock

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says about the move, which she demonstrates in the video. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

She Got Her Abs to Pop Without Situps by Doing These 3 Things

Gina cowboyleisure
Copyright cowboyleisure/Instagram
Leah Groth
By Leah GrothJan 17, 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.

Do you want to lose weight and achieve washboard abs without doing situps? One weight loss warrior claims to know how. Gina (@CowboyLeisure) is a social media influencer who lost 50 pounds and got in the best shape of her life in the healthiest way possible. In a new post, she reveals how to get great abs – no crunches required. “You want abs? Stop doing situps. 3 things I did to get mine to POP after a 50 lb weight loss,” she says.

She Ate

Shutterstock

The first thing she did? She ate. “Stop skipping breakfast and everything after! Focus on protein and hitting those goals at every meal. I learned that filling our bodies with Whole Foods and not processed crap- truly made a difference. I learned that it isn’t in restriction, it’s in nourishment. Food = fuel and ABS are built in your kitchen,” she says in the post.

She Lifted Weights

Shutterstock

Next, she lifted weights. “You have to not be being afraid of lifting weights. I started to focus on different exercises for 30 min 3x a week- master those. Women who know that they will not get bulky by lifting weights,” she writes.

She Walked with a Weighted Vest

Shutterstock

The final habit that helped her get flat abs was walking. “10k steps in a weighted vest, daily,” she writes. “Walk walk walk. It’s so underrated! Try to hit 10k steps a day, and atleast half with the vest on. Increase your step goal each month. I now average 18-22k steps. Stick with the plan, not your mood and create a habit of going to walk everyday. Get some sun in your face.”

Gina Knows the Belly “Hang” Well After 7 Kids

Shutterstock

In another post she reveals one exercise she does to tighten her midsection. “As a c section mother and mother of 7- I know the hang. 🤪 after losing 50 pounds I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “Fatty Upper Pubic Area

Shutterstock

“FUPA stands for ‘fatty upper pubic area’ and refers to the accumulation of fat around the mons pubis, or pubic bone,” she continues And, it’s not just women who experience it — so do men!

She Tightened Hers with This Move

Shutterstock

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says about the move, which she demonstrates in the video. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Gina_CowboyLeisure1
Leah Groth
By Leah GrothDec 07, 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 Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

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

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

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

Are you desperate to blast your belly fat? It may not be as hard as you think. Gina is a weight loss warrior who lost 50 pounds and got in the best shape of her life in the healthiest way possible. In a new social media post, she reveals one standing ab move that helped her achieve her enviable abs and lose belly fat after having seven kids. “You could run for 10 minutes on a treadmill and not even burn off a stick of string cheese, or you could do these instead to build muscle and burn fat,” she writes across the video, going on to reveal the one exercise that helped her lose 50 pounds and flatten her pooch.

Gina Knows the Belly “Hang” Well After 7 Kids

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

“As a c-section mother and mother of 7- I know the hang. After losing 50 pounds, I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “Fatty Upper Pubic Area”

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

She goes on to reveal an acronym, FUPA. “FUPA stands for ‘fatty upper pubic area’ and refers to the accumulation of fat around the mons pubis, or pubic bone,” she says. And it’s not just women who experience it — so do men!

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

She Tightened Hers with This Move

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says.

It Works for Men Too

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

And “for the men,” she maintains that the same exercise works. “My husband started doing these with me to strengthen his core with higher weight and reps! Let me know if you try it!”

FUPA Pooch Exercise for Women

,Working,Out,Gym,Weights,dumbbellsShutterstock

In the video, she demonstrates the pooch-busting move. “Try to do this for 60 seconds with 10-15 pounds. Rest for 60 seconds and do it again until you hit three reps.”

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Men Lower Ab Strengthening

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

She also offers a version for men. Try to do this for 60 seconds with 20-25 pounds. Rest for 30 seconds and continue until you do 5 reps.

She Also Walks with a Weighted Vest

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Another hack that helped her lose weight fast? Wearing a weighted vest and walking. Her routine? She wrote in another post that “daily/nightly walks” and a “minimum” of 3 miles a day “with it on at least 5 times a week” is what she did. “You can achieve this with sidewalk walking, road walking, or walking on a treadmill/walking pad. I have since tapered back on my weighted vest walking- and walk weighted only once a week because the goal isn’t weight loss but now muscle definition. Weighted walks are super beneficial. I bought the 40-pound with shoulder pads, removed all but ten pounds, and worked my way up. The one I walk with now is a 60 lbs vest,”

And Makes Sure to Eat Enough Food

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

She also explains that many people believe that undereating will help them lose weight. But that’s not true. “You are (probably) not eating enough, and it has your metabolism way out of wack and your body holding onto fat way more than you’d like,” she writes. “I was at my absolute heaviest when I was eating the absolutely least amount of food after giving birth for the 7th time in 12 years,” she says. Now, she fuels her body with healthy foods so that she can exercise more.

RELATED: 8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Her Approach Works

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“The skinny twig supermodel body that most girls wanted as young children has turned into an entire era of women becoming stronger, leaner, healthier and living a more fit and achievable lifestyle by filling their bodies with nutritious foods because they are not afraid to fuel their tank. Women who know that they will not get bulky by lifting weights,” she continues. “Last summer, I weighed almost 180 pounds until I got up and did something about it, and now I am empowering others to get up and do the same. I got you! You won’t find BS or kale here.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Brianna Joye in Exercise Set Reveals 3 Moves to Shape Your Arms and Waistline

Brianna_Joye_Kohn_briannajoye_fitness8
briannajoye_fitness/Instagram
Leah Groth
By Leah GrothAug 19, 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.

Workouts don’t have to be complicated to be effective, and they don’t have to be long. Brianna Joye is a fitness trainer and the founder of City Girls Who Walk, who has a following of over 1.1 million people on Instagram. She is famous for sharing her realistic workouts that help people get into shape fast. One of her recent videos promises a full upper body and torso workout in just a few exercises. “3 moves to sculpt your arms & waistline,” she writes in the video, adding in the caption that her “fav exercises” will help you get a “strong core.” Here is what you need to know about the workout – and everything else about Brianna’s approach to fitness and diet.

3 Moves to Shape Your Arms and Waistline

She suggests doing three rounds of the exercises.

  • Plank pull through x 12
  • Wood chopper x 12 (Don’t forget to do the other side, she reminds)
  • Russian twist x 12

Here Is What She Eats in a Day

briannajoye_fitness-1briannajoye_fitness/TikTok

Brianna reveals what she eats in a day in a TikTok video. For breakfast, she eats sliced bananas and a spoonful of peanut butter. Next up a snack of greek yogurt, walnuts, honey and berries, followed up by a Koia protein shake. For lunch she has a spicy chicken caesar lettuce wrap, and dinner, a harvest bowl with sliced chicken, broccoli, sweet potato, and avocado topped with hot honey. And dessert? A donut!

Related: Can't Lose Weight Despite Eating Less? This Could Be Why

She Goes Running

Rear view of young woman walking on treadmillShutterstock

Brianna runs on the treadmill. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

She Drinks This “Debloating” Green Juice

briannajoye_fitness-2briannajoye_fitness/Instagram

In an Instagram video Brianna revealed her recipe for a “debloating” green drink. The “best green juice recipe” starts with a cup of pineapple. “We're doing two lemons, just a couple pieces of ginger, a couple pieces of celery, and one whole cucumber. We're just going to put it all in one handful of organic spinach, and then we are using some coconut water (“for some added electrolytes”) but you can also use water. Then, you blend the mixture. “Once it's blended, you're just going to pour it into a bowl, and then you want a strainer on top of it. I'm just using a cheesecloth. Then you're just going to lift, so all the pulp gets out of it and we're just going to squeeze,” she says.

Related: 6 Important Things You Should Consider Before Getting Breast Augmentation

She Makes Healthier Versions of Her Favorite Meals

briannajoye_fitness-3briannajoye_fitness/Instagram

Another habit of Brianna’s is making healthier versions of her favorite foods. For example, she has shared recipes for “healthier hot Cheetos,” pasta chips, and Big Mac low-carb, high protein taco burgers.

💪🔥Body Booster: If you don’t have a lot of time to invest in exercise, try doing mini workouts – like Brianna’s – a few times a day.

Fitness & Workouts

5 Simple Ab Exercises to Shrink Your Lower Belly Pooch

Maia_Henry_maiafitness20
move_withmaia/Instagram
Leah Groth
By Leah GrothAug 24, 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.

If you want flat abs in time for summer, you are going to have to work out for them. Maia Henry, aka Move with Maia, is famous for sharing everything from diet tips to workouts with her hundreds of thousands of followers. In a new video, she reveals one of the most common requests she gets when it comes to exercise: “I want to target & tone my lower belly pooch, but I don't know what to do,” she writes. The answer is this 5-exercise workout. Here is everything you need to know about her workout – plus what other factors are key in achieving flat abs.

Rocking Plank

@maiafitness

Want to target that lower belly pooch? Try these ab exercises! #lowerbellyworkout #lowerbellyfatworkout #lowerbelly #abworkout #abworkouts #abworkoutchallenge #abworkoutsforwomen #coreworkout #core workouts #corestrength #corestability #abexercises #abexercise #flatstomach #flatstomachworkout #flatstomachchallenge #flatstomachtips #hangingcoreworkout #definedabs #sixpackabs #abs #sixpackchallenge #sixpackworkout #sixpack #abs #tonedstomach #stomachworkout #advancedabs #workoutroutine #workoutmotivation #workoutplan #workoutchallenge #fitness #trending #viral #fittok #gymtoks #fyp #transformation

The first exercise in the set is a rocking plank, which she recommends doing for 30 seconds. To do it, get into plank form and roll back and forth while holding yourself up with your forearms.

Frog Crunch

Maia_Henry_maiafitness19maiafitness/TikTok

Frog crunch holds for 30 seconds. This move involves lying on the floor with feet together and knees on the floor in a frog-like position.

Leg Raise Into V-Up

Maia_Henry_maiafitness18maiafitness/TikTok

Next, she does 30 seconds of leg raises into v-ups. Lay on your back, holding your upper body up with your forearms. Scrunch up your upper body and your legs into your abs.

Related: I Lost 75 Pounds By Walking, Swimming, and Ditching Processed Foods

Reverse Crunches

Maia_Henry_maiafitness17maiafitness/TikTok

What is the next move she make? Reverse crunches, recommending a total of 30 seconds.

Knee Up Elbow to Knee Crunches

Maia_Henry_maiafitness16maiafitness/TikTok

Last but not least, knee elbow-to-knee crunches are basically a scissor move.

Can Ab Workouts Get You a Flat Stomach?

Maia_Henry_maiafitness11maiahenry1/Instagram

However, there is more to flat abs than exercise. Keep in mind that if you want to achieve washboard abs, you might have to alter your diet. Andrea Ausmus, CPT, FNS, & CES, Senior Director of Fitness at Gold’s Gym SoCal, explains that you can’t out-exercise a bad diet and that “abs are made in the kitchen.”

Nutrition Is Also Key

Maia_Henry_maiafitness10maiafitness/TikTok

She previously told Body Network that in order to get flat abs, you need to exercise and “be diligent with your nutrition. “You can not separate your fitness from your nutrition, especially when it comes to sculpting your abs.

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

Maia Also Recommends Staying in a Caloric Deficit

Maia_Henry_maiafitness12maiahenry1/Instagram

Obviously, Maia knows this. In a recent post, she breaks down a few simple ways you can achieve your “dream body by summer.” When it comes to diet, she recommends maintaining a caloric deficit diet. Also, “no sweets after 8.” A caloric deficit simply means that in order to lose weight, you need to burn more calories than you consume. To determine your needs, use a calorie calculator. And if you enjoyed this article don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Young happy athletic woman exercising in plank position while a dog is relaxing next to her in the living room.
Shutterstock
Leah Groth
By Leah GrothJul 09, 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.

What is the secret to getting rid of belly fat and flattening your abs? While there are a few components to achieving a perfectly chiseled and flat midsection, specific exercises can help get you there. In a viral video shared by the TikTok account @Itz_About_health that has racked up a whopping 5 million views, one woman claims that doing three sets of four ab exercises helped her achieve the abs of her dreams. “Exercises I did to go from this to this,” she says in the brief clip. She also demonstrates each of the moves, which you can easily do in the comfort of your own home.

Plank Dips

@itz_about_health

Weight Loss Exercises At Home #weightlose #fitness #weightlossresults #weightloss #lossweight #weightlossjourney #healthyandfit #igweightloss #fatlos

Her first move? 3 sets of 10 plank dips, which involves getting into plank position and dipping her waist from left to right. Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant tells The Body Network that planks are a great exercise. However, if you are a beginner, you might want to ease into the move.

Russian Twists

,Sporty,Russian,Twists, abs exercises sit up, kettlebell, kettleball, gym, Personal, trainerShutterstock

Next she does 3 sets of 15 Russian Twists. “Weight is optional,” she says. Russian Twists are a great exercise for your core, but especially the obliques.

Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Bicycle Crunches

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Her third exercise is 3 sets of 15 bicycle crunches. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Then crunch with your right elbow into your left knee. She repeats on the other side.

Knife Jacks

Pilates Position - Jack KnifeShutterstock

Her last exercise is 3 sets of 10 leg alternating knife jacks. Keeping her back on the ground, she lifts her left leg slightly up, meeting her right hand with a straight arm to the left leg. She repeats on the other side.

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

But Remember, Abs Are Made in the Kitchen

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

Andrea Ausmus, CPT, FNS, & CES, Senior Director of Fitness at Gold’s Gym SoCal reminds that you can’t out-exercise a bad diet and that “abs are made in the kitchen.” In order to get flat abs you need to exercise but also “be diligent with your nutrition,” she says. “You can not separate your fitness from your nutrition, especially when it comes to sculpting your abs.”

💪🔥Body Booster: Ab work will help build up your abdominal muscles. But if you really want flat abs you will have to adjust your diet accordingly.

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Lose Weight with Harley Pasternak’s 5 Protein-Packed Soup Recipes

Harley Pasternak
Copyright harleypasternak/Instagram
Leah Groth
By Leah GrothJan 16, 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
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Are you trying to lose weight? One of the most famous trainers in the world is here with some delicious recipes to help you achieve your goals. Harley Pasternak has helped everyone from Jessica Simpson to Halle Berry get into and stay in shape. Recently, the expert, also a nutritionist, has been sharing some healthy soup recipes that are low-calorie and high in protein. Here are 5 of Harley Pasternak’s soup recipes for weight loss.

"Get Lean” Grilled Cheese and Tomato Soup

"Get Lean\u201d Grilled Cheese and Tomato Soup

Copyright harleypasternak/Instagram

Pasternak has taken a high-calorie favorite and given it a protein-packed twist. His “Get Lean” grilled cheese with tomato soup. “Nothing says childhood to me like an gooey gooey cheesy grilled cheese sandwich dipped in a tangy tomato soup,” he writes in the post. “But this tomato soup, grilled cheese combo, is not what you think. At less than 500 cal per serving, and a whopping 36 g of protein, this is actually a meal you can eat when you’re trying to get lean, and stay lean.” To make it add 2 cups bone broth, 4 cups tomato soup, and one can of garbanzo beans, drained, to a blender. “Blend until smooth, then heat in a saucepan,” he says. As for the grilled cheese, he warms up 45 calorie bread in the toaster then adds two slices of low-calorie cheddar. He places the sandwich in the air fryer for 5 minutes at medium heat.

Lean, Green Body Reset Soup

Lean, Green Body Reset Soup

Copyright harleypasternak/Instagram

Next up is his lean, green, body-reset soup. “When my clients have a nude scene in a film, or are heading on, vacation will be wearing bathing suits on a beach, they want to feel their best. Sometimes, simplifying a short nutrition plan, makes things a lot easier easier for them. Using one meal as your daily anchor, that stays the same every day. I use this vegetable soup recipe as my lunch or dinner for one whole week, and then add some flexibility with the other meals. It’s not really cutting or restricting your calories, too much, it’s more about creating simplification, and a very easy recipe that will keep you full for a big chunk of the day,” he says. To make it, blend together the following and heat up. “Also, this soup has approximately 42 g of protein… If you have 1/3 as a portion, you’re most of the way there for protein requirements. Some people, with larger protein requirements, might have a little bit of grilled fish, chicken, or even a dollop of Greek yogurt on the side,” he says.

5 cups of broccoli, steamed

2 cups of broccoli water that was used to steam broccoli

One vegetable bouillon cube

One can of chickpeas

One avocado

Body Reset White Soup

Body Reset White Soup

Copyright harleypasternak/Instagram

Next up, his Body Reset white soup, “full of vegetables, loaded with fiber, full of quality, protein, and full of healthy fat,” he says. “Start off by slicing a whole white cauliflower, a quarter of a white onion, and a small bit of garlic. (I tried with shallots, but white onion works better here ) Place on a baking tray. Drizzle with olive oil and bake for 375 to 400°F, Fahrenheit for approximately 35 to 45 minutes. Poor at least 4 cups of chicken bone broth in a blender, then add all of the roasted vegetables, and one can of white beans. Any bean will work, but I’m staying with the white theme. Blend silky, smooth, and serve with a little shredded Parmesan on top. This makes anywhere from 4 to 6 servings,” he says.

Body Reset Red Soup

Body Reset Red Soup

Copyright harleypasternak/Instagram

“If you liked my green soup, you’re going to love my GET LEAN Body Reset Red Soup!!” he says in another post. “Place six carrots, six tomatoes, two red peppers, and garlic and shallots to your liking. Drizzle with olive oil and roast at 400° for 35 to 45 minutes. Pour, 2 to 3 cups of chicken broth in a blender, then add all the roasted vegetables and one can of kidney beans ( any bean will work, but I wanted to stay with the red theme). I’ve tried this recipe before using a little bit of tomato paste to add thickness and sweetness, but it really doesn’t need it. Blend on high for approximately two minutes until silky smooth. Because of chicken broth and beans, the whole picture has approximately 55g of protein (even more if you use 3 cups of chicken broth).

So delicious, so silky, smooth, and so incredibly filling. The soup is a great tool when you’re trying to eat a little cleaner and possibly calorie reduce. Because the soup is so filling, it helps with curbing your appetite for several hours after,” he writes. “Warning, do not drink this whole recipe as one serving. Rather, this makes 4 to 8 servings, depending on how big or small you like your servings.”

Magical Mushroom Soup

Magical Mushroom Soup

Copyright harleypasternak/Instagram

He also shared a recipe for his magical mushroom soup. “As someone whos not a big fan of Mushrooms, I somehow have fallen in love with this mushroom soup. It is so simple to make and so incredibly delicious,” he says. “On a baking tray place 30 to 40 white mushrooms, you can really use any mushrooms, 1/2 white onion, 2 cloves garlic. Sprinkle some fresh thyme on top and drizzle some olive oil. Place in the oven at 400° for 30 minutes. Remove items from oven and place in blender. Add 3 to 4 cups of beef bone broth. Blend well for two minutes until silky smooth,” he instructs. “I like to serve with a little shredded Parmesan on top. This recipe is very low in calories and gets a decent source of protein from the broth. If you want to get even more protein, you can blend some tofu in seamlessly.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

5 Diet Mistakes on Ozempic

Aliza Olive, MD
Copyright medfreemaintenance/Instagram
Leah Groth
By Leah GrothJan 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you on Ozempic or another GLP-1 weight loss drug but aren’t making the progress you hoped for? You might be making a common diet mistake, one doctor claims. Aliza Olive, MD, co-founded Med Free Maintenance and is a GLP1 weight loss and taper-off nutrition expert. In a new social media post, she discusses ways you could be sabotaging weight loss while on a weight loss drug. “The 5 most common mistakes women on GLP-1 injections make with protein that are holding them back from losing body fat,” she writes.

Most Women on GLP-1s Are Making a Few Common Mistakes

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

“Does hitting your daily protein goal feel like trying to climb a mountain ⛰️ … wearing flip-flops?” she asks. “You’re not alone. Most women on GLP-1s are making these 5 very fixable mistakes that are keeping them from reaching their protein potential. Let’s break it down.”

Choosing Salad Over Steak

The first mistake? “Choosing the salad over the steak,” she says. “Yes, greens are great, but they won’t help you preserve muscle or stay full like a protein-packed meal will.”

Here’s how to fix it, according to Dr. Olive. “Build your meals around a protein base (chicken, steak, fish, tofu) FIRST,” she says.

Eating Too Little at a Time

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

The second mistake? Eating too little at a time. “1-2 eggs or a single cup of yogurt isn’t cutting it, sis,” she says. To fix it, “Think bigger servings. Go for 5-6 oz of chicken instead of 3, or 2 cups of Greek yogurt instead of 1.”

Trying to Get Protein From Too Many Sources

Set of natural food high in protein on grey background, top view

Mistake three is trying to get protein from too many sources. “A little here, a little there… it adds up, but it’s WAY more work,” she says. The fix? “Stick with more of one source instead of juggling multiple.”

Falling for “High Protein” Masketing

Jar with peanut butter on peanut background, close upShutterstock

Another common mistake? Falling for “high protein” marketing. “Trail mix and peanut butter? They’re mostly fat. Just cause the label says high protein, just means it’s slightly higher than the alternative,” she says. “Read labels! Protein should be 30g+ per meal. Bonus: look for low sugar too.”

Skipping Fiber with Protein

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

The final mistake is skipping fiber with your protein. “Fiber + protein = the ultimate hunger-crushing duo,” she says. “Pair high-protein meals with fiber-rich veggies or whole grains for maximum fullness and metabolism support.”

More Protein Tips

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

She also offers a few protein tips.

  • Aim for 0.8-1g of protein per pound of goal body weight.
  • Start small: try 100g/day and build from there.
  • Use simple swaps and easy hacks to hit your goals: rotisserie chicken, deli meat, Greek yogurt, jerky, or even a protein shake.

Protein Is Fat-Burning Fuel

Dedicated athletic woman running in nature and dawn.Shutterstock

“Think of protein as the fuel for your fat loss engine,” she adds. “Skip it, and you’ll stall out. Nail it, and you’ll cruise toward your goals with way less hunger, fatigue, or muscle loss.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

8 Macro Tracking Mistakes Sabotaging Your Weight Loss

Sarah Bouchard fedandfreewithsarahb
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothJan 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling to lose weight even though you are tracking your macros? You might be making mistakes that are sabotaging your goals. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she asks: “Are these 8 macro tracking mistakes sabotaging your fitness journey results? Are these mistakes keeping you stuck in your fitness journey? She then goes on to “break down some common mistakes and how to fix them.”


Setting Calories Too Low

You might be underestimating how many calories you need. “Setting calories too low” is the first macro mistake she tackles. “This can lower your energy levels, reduce your metabolism, and leave you feeling exhausted—and it’s not sustainable!” she writes.

Expecting to Lose One to Two Pounds of Fat Per Week

Next, adjust weight loss expectations. “Expecting 1-2 lbs of fat loss every week” is the second mistake. “Weight fluctuates due to factors like water retention and your menstrual cycle. Be patient and trust the process,” she suggests.

Eating Back Calories Burned During Exercise

Just because you burned calories during a workout doesn’t give you the excuse to replace them. “Eating back calories burned during exercise” is mistake three. “Remember, most apps already include your activity level when calculating your calorie budget—don’t double dip!”

Not Weighing Food

You might think your portion sizes are correct, but you won't know for sure unless you are weighing or measuring your food. “Eyeballing portions instead of using a scale” is mistake four. “Using cups or tablespoons instead of a scale can lead to big inaccuracies. Invest in a food scale for precision,” she says.

Quitting Tracking Once You Reach Your Goal

“Thinking tracking ends when you reach your goal” is another common mistake people make, she says. “Maintenance also requires mindfulness and consistency. Keep an eye on your intake to maintain your progress.”

Hyper-Focusing on Macro Percentages

Number six? “Hyper-focusing on macro percentages,” she says. “This adds unnecessary stress. Instead, prioritize total calories, protein, and fiber for better results.”

Giving Up After One “Off-Plan” Meal

Don’t give up even when you slip up. “Stopping tracking after one ‘off-plan’ meal” is mistake seven. “Consistency matters more than perfection! Don’t let one indulgence derail your efforts,” she says.

Focusing on Weight Loss, Not Muscle Growth

Her last mistake? “Focusing only on calorie deficits instead of building muscle,” she says. “Many women don’t need to lose weight—they need to build muscle! You can’t do this in a deep calorie deficit with excessive cardio.”

A Few Pro Tips

She concludes with “some actionable tips for success.”

  • Use a food scale to measure portions accurately.
  • Focus on hitting your daily protein and fiber goals.
  • Be consistent, even on imperfect days.

Shift your mindset from just “losing weight” to building strength and muscle. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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