15 Travel Habits That Help You Stay Fit and Lose Weight on the Go

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        15 Travel Habits That Help You Stay Fit and Lose Weight on the Go
    Just because you are traveling doesn’t mean you have to derail your diet and exercise routine.
By Leah GrothMay 11, 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

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By Leah GrothMay 11, 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
Nutrition & Diet
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Traveling, whether for work or pleasure, can interrupt your daily life and majorly derail your diet and fitness routine. However, it doesn’t have to, says one expert. Jamie Maitland, certified holistic nutritionist, elite fitness trainer, creator of the 21 Day Reset, and founder of The Office Health, explains that you can achieve your weight loss goals while on the go. “Traveling, as we all know, can throw a curveball into your normal routine, but only if you let it,” she says. “Learn to adapt and keep these tips in mind to help keep you on track no matter where you are.” Here are 15 travel habits that help you stay fit and lose weight on the go.
Select Your Hotel Carefully
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When booking a place to stay, take your fitness goals into consideration. “Choose a hotel that has a gym,” suggests Maitland. You can also check ahead whether your room has a mini fridge, so you can bring meals or healthy snacks with you.
Do Restaurant Research
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Because traveling usually involves dining out, do some restaurant research ahead of time. “Google local healthy restaurants in the area so you have a plan when you have to eat out,” says Maitland.
Do Workouts in Your Room
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In the age of Instagram and YouTube, it’s pretty easy to find hotel workouts that require zero equipment. “It’s 2024, we have the internet at our finger tips, YouTube a quick 12 minute workout before you go about your day,” Maitland says.
Bring a Resistance Band
Shutterstock
While you can’t exactly travel with weights, you can bring compact exercise tools. “Bring a resistance band,” Maitland recommends. “I always have at least one band with me anywhere I travel. It’s light, versatile, and extremely effective when used correctly.”
RELATED: #1 Secret Revealed for Sticking to Your Workout Routine
Do a Micro Workout
Shutterstock
Even if you don’t have access to the Internet, you can still do some exercises on your own. “Don’t underestimate the power of a good micro workout on the floor of your hotel room!” says Maitland.
Hydrate
Shutterstock
Hydration is always important, but even more so while traveling as your body is often thrown off balance. “Drink your water,” Maitland recommends. “This will help you to feel full and improve your digestion.”
Bring Protein-Packed Snacks
Shutterstock
“Travel with your favorite snacks such as to-go protein,” Maitland recommends. “This is very convenient, especially when you're on the go. Not to mention, a very easy way to get in 25 grams of clean protein.”
Look for Calorie Burning Activities
Shutterstock
Don’t forget to stay active. “Scope out the area you're visiting and see what parks or gardens they may have and go enjoy some sun and nature,” says Maitland.
RELATED: 5 Easy Ways to Lose 2 Pounds a Week
Get Your Steps In
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Traveling to new places is a great opportunity to explore on foot. “Walk as much as you can. You don’t always need to rely on an Uber if your legs work just fine; get moving,” says Maitland.
Take the Stairs
Shutterstock/Maridav
If you need to slip in an extra workout, avoid the elevator. “Utilize the stairs in your hotel,” suggests Maitland. “They make for an excellent cardio workout.”
Swim
Shutterstock
Swimming is another great workout while traveling. “If your hotel happens to have a pool, that’s another good way to get in some cardio,” says Maitland. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.
Take a Class
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Many hotels and resorts offer daily fitness classes. If not, use your smartphone to find local fitness studios to find one nearby, Maitland recommends.
Walk the Airport
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Just like some people walk the mall, the airport offers a great opportunity to get your steps in. “If you happen to be delayed at the airport, don’t be shy to take a few laps around the airport just to keep your body moving,” says Maitland.
Intermittent Fasting
Shutterstock
Even if you aren’t a regular intermittent faster, traveling can be an easy time to try time restricted eating. “Practice fasting when you aren’t able to find good quality food,” says Maitland.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Sleep Well
Shutterstock
Finally, try to get the ample rest your body needs to recharge. “Get a good night’s sleep,” Maitland urges. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
💪🔥Body Booster: Pack a resistance band when traveling to maintain your workout routine. It's lightweight, versatile, and effective when used properly.
cardiowalkingweight lossintermittent fastingprotein

        
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Nutrition & Diet
        15 Travel Habits That Help You Stay Fit and Lose Weight on the Go
    

        Shutterstock
    
By Leah GrothMay 11, 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.
Traveling, whether for work or pleasure, can interrupt your daily life and majorly derail your diet and fitness routine. However, it doesn’t have to, says one expert. Jamie Maitland, certified holistic nutritionist, elite fitness trainer, creator of the 21 Day Reset, and founder of The Office Health, explains that you can achieve your weight loss goals while on the go. “Traveling, as we all know, can throw a curveball into your normal routine, but only if you let it,” she says. “Learn to adapt and keep these tips in mind to help keep you on track no matter where you are.” Here are 15 travel habits that help you stay fit and lose weight on the go.
Select Your Hotel Carefully
Shutterstock
When booking a place to stay, take your fitness goals into consideration. “Choose a hotel that has a gym,” suggests Maitland. You can also check ahead whether your room has a mini fridge, so you can bring meals or healthy snacks with you.
Do Restaurant Research
Shutterstock
Because traveling usually involves dining out, do some restaurant research ahead of time. “Google local healthy restaurants in the area so you have a plan when you have to eat out,” says Maitland.
Do Workouts in Your Room
Shutterstock
In the age of Instagram and YouTube, it’s pretty easy to find hotel workouts that require zero equipment. “It’s 2024, we have the internet at our finger tips, YouTube a quick 12 minute workout before you go about your day,” Maitland says.
Bring a Resistance Band
Shutterstock
While you can’t exactly travel with weights, you can bring compact exercise tools. “Bring a resistance band,” Maitland recommends. “I always have at least one band with me anywhere I travel. It’s light, versatile, and extremely effective when used correctly.”
RELATED: #1 Secret Revealed for Sticking to Your Workout Routine
Do a Micro Workout
Shutterstock
Even if you don’t have access to the Internet, you can still do some exercises on your own. “Don’t underestimate the power of a good micro workout on the floor of your hotel room!” says Maitland.
Hydrate
Shutterstock
Hydration is always important, but even more so while traveling as your body is often thrown off balance. “Drink your water,” Maitland recommends. “This will help you to feel full and improve your digestion.”
Bring Protein-Packed Snacks
Shutterstock
“Travel with your favorite snacks such as to-go protein,” Maitland recommends. “This is very convenient, especially when you're on the go. Not to mention, a very easy way to get in 25 grams of clean protein.”
Look for Calorie Burning Activities
Shutterstock
Don’t forget to stay active. “Scope out the area you're visiting and see what parks or gardens they may have and go enjoy some sun and nature,” says Maitland.
RELATED: 5 Easy Ways to Lose 2 Pounds a Week
Get Your Steps In
Shutterstock
Traveling to new places is a great opportunity to explore on foot. “Walk as much as you can. You don’t always need to rely on an Uber if your legs work just fine; get moving,” says Maitland.
Take the Stairs
Shutterstock/Maridav
If you need to slip in an extra workout, avoid the elevator. “Utilize the stairs in your hotel,” suggests Maitland. “They make for an excellent cardio workout.”
Swim
Shutterstock
Swimming is another great workout while traveling. “If your hotel happens to have a pool, that’s another good way to get in some cardio,” says Maitland. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.
Take a Class
Shutterstock
Many hotels and resorts offer daily fitness classes. If not, use your smartphone to find local fitness studios to find one nearby, Maitland recommends.
Walk the Airport
Shutterstock
Just like some people walk the mall, the airport offers a great opportunity to get your steps in. “If you happen to be delayed at the airport, don’t be shy to take a few laps around the airport just to keep your body moving,” says Maitland.
Intermittent Fasting
Shutterstock
Even if you aren’t a regular intermittent faster, traveling can be an easy time to try time restricted eating. “Practice fasting when you aren’t able to find good quality food,” says Maitland.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Sleep Well
Shutterstock
Finally, try to get the ample rest your body needs to recharge. “Get a good night’s sleep,” Maitland urges. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
💪🔥Body Booster: Pack a resistance band when traveling to maintain your workout routine. It's lightweight, versatile, and effective when used properly.

        
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Nutrition & Diet
        7 Proven Habits of People Who Lose Weight and Keep It Off
    
Copyright marialuceyrd_dietitian/Instagram
By Leah GrothSep 20, 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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What are the key health habits of people who have lost weight and managed to keep it off? Maria Lucey is a Registered Dietician based in Ireland and Bermuda who “has helped hundreds of people successfully lose weight.” However, according to the pro, “the real power comes in keeping that weight off.” In a recent viral video, she shares “seven effective habits that I use personally and share with my clients to help them stay slim after losing weight.”
Weight Control Varies for EveryoneMaria starts off by explaining that “weight control is not always an easy task” and that it is easier for some to maintain their weight more than others. “There are huge genetic components to weight: your hormones impact your weight, what medications you're on, even how your mother ate when you were in the womb can impact how you manage your weight later in life,” she says. “So please don't be disheartened if you're struggling. You may need a deeper dive with the help of a dietician to do this.”
Habit #1: Self Monitoring
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According to Maria, a “huge centerpiece of any behavioral weight loss intervention is encouraging people to self-monitor.” Checking your weight, aka weighing yourself, is key, she says. “As a dietician, I often have people who like to come to me to check their weight, and they like to keep coming back, which helps them stay accountable.” However, you can also weigh yourself at home.
How Often Should You Weigh Yourself?
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“The optimal frequency for how often you weigh yourself is going to depend on when people are actively trying to lose weight. I often recommend checking your weight every two weeks. This is usually enough for most people. It's more likely to show truer results when focusing on the big picture, and it will be less impacted by daily fluctuations,” she says.
When Should You Weigh Yourself
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If you are going to weigh yourself, the best time to weigh yourself is first thing in the morning “after you've gone to the restroom before you eat or drink anything,” says Maria. “The reason for this is that your body has had enough time to digest all of the food and drinks that you've had the day before. And when you weigh yourself in the morning, you want to wear as little clothing as possible or at least wear the same thing every time you step up on the scale.” Also, if you choose to weigh yourself once a week or every two weeks, “make sure you weigh yourself on the same day of the week,” she recommends.
Habit #2: Get Organized and Meal Prep
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Another habit is getting organized, “and there is no secret cheat code here,” she says. “I always say to my clients, nobody accidentally falls into a salad for lunch or a lovely home-cooked, nice balanced dinner. You need to have some sort of a system and some element of organization in place.” This doesn’t mean “everything needs to be crazy planned out and that you're eating out of Tupperware all of the time, but taking some time to plan ahead each week is important,” she says. She meal preps on a Sunday for the next few days. Then, on Wednesday, she does a mini meal prep for the rest of the week and is less structured on the weekend. “It's finding what works for you,” she says.
Habit #3: Get Your Nutrition in Order
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The next habit is focusing on nutrition. “Now, I am presuming that everybody watching this video is thinking that I am just about to tell you not to eat processed foods, but you might be in for a shock here. To get very real, eating healthy can be challenging. You have to be quite organized, as just mentioned,” she says. “I always say that if you make nutrition too complicated, it will just become something that you don't want to do.” While she doesn’t expect her clients to “be completely eating whole foods all of the time,” she does encourage them to avoid processed foods for the most part. “Tinned beans, microwaveable packets of rice and quinoa, jars of pasta sauce, these are all examples of processed foods that can come in handy,” she says. “I do, of course, advocate for staying away from foods that are highly processed most of the time. And these are foods that have really long ingredient lists. And in the ingredient list, there's lots of things that you don't even recognize.”
Habit #4: Don’t Clear Your Plate
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“People who tend to maintain their weight loss, they tend to eat their meals out twice,” she says, stressing the importance of not clearing your plate. “If you go out to a nice restaurant and you're served a monstrous portion of food and you can't eat at all, there is no need to feel obligated to eat it,” she says. “Even in the really fancy places, they almost give you the box when they see that you're struggling. And I think this is great. It eliminates food waste. And if you have this really amazing meal and you don't want to leave it behind this way, you don't have to feel bad if you can't eat it all. So it's a really good habit to take your time to enjoy the meal when you are eating out. It takes time for your brain to send signals to your stomach to tell you that you're full. So eat it slowly and see how you're feeling. If you're still hungry, that's fine. Finish the meal, but if not, ask somebody for a box so you can bring the rest of it home. You can enjoy it that evening or the next day.”
Habit #5: Get Into a Food Groove
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Variety is important for a balanced diet, but “too much variety can backfire,” says Maria. “People who are successfully managing to control their weight and their eating habits have what I like to call a food groove. The majority of their meals consist of well-planned staples. There are a few surprises thrown in, but for the most part, their diets are fairly predictable. And what I mean by this is that they are fairly consistent with their major meals.”
RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again
Habit #6: Don’t Overcomplicate Exercise
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“When it comes to what type of exercise is best, I always say start at level one, which is just finding something that you enjoy and stick to it consistently. You don't have to overcomplicate it more than that,” says Maria. “Now, if you can go a step further up to level two, you want to try and have a balance of cardio exercises like running, fast walking, or cycling, as well as some strength resistance exercises. This is the type of exercise that will utilize your muscles. A balance of both is the most important thing for your health.” She also stresses the importance of daily movement over your two workouts a week, like “walking that little bit further, taking the stairs, carrying your groceries,” she says. “All of this movement contributes to what we call non-exercise activity thermogenesis or NEAT for short. So this is the amount of energy that you're using throughout the day that isn't coming from that planned-out exercise. And this is actually a bigger calorie burn than the structured exercise that you were trying to do in the first place. So making your lifestyle just a little bit more active in your daily routines is really valuable.”
Habit #7: Snack Smart
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Lastly, she stresses the importance of having balanced snacks. “By having regular meals and snacks, you have more control than when you do eventually sit down to have your meal. This prevents overindulging, and it helps with managing your portion sizes. You can eat in a way that feels much better for your body,” she says. “Eating regularly is often an overlooked but easy-to-incorporate tool that can help you massively when it comes to your weight and your eating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Lost 20 Pounds With These 5 Hacks
    
jennaevelynnn/TikTok
By Leah GrothMay 18, 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
Jenna Evelyn (@jennaevelyn) is a beauty and lifestyle influencer on TikTok who regularly shares about her weight loss journey. According to Jenna, she lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one of her many viral TikTok videos, she reveals how she lost weight using five simple hacks. 
1. Jenna Gained “About 30” Pounds From Drinking Every Weekend and Other Unhealthy Habits@jennaevelynnnHow I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates
Jenna, who is currently a college student, reveals that she “probably gained about 20 pounds” while being a freshman in college due to “drinking every weekend, not being in a deficit, not hitting my protein goals, and not working out the right way for my body,” she reveals in her viral video. “Here's what I did to actually lose the 15 to 20 pounds very quickly.”
2. Low Calorie, High Protein MealsShutterstock
According to Jenna “food was the biggest thing,” when it came to her weight loss. “I was still eating a lot, but it was low calorie, high protein,” she added. Her “staples” for low cal high protein meals? “Chickpea pasta” and fat free cottage cheese, which she made sauces out of and “used it in everything,” she added. She also ate a lot of ground turkey. “I would make taco bowls,” she said. She also ate chicken and Greek yogurt “all the time” and turkey bacon. “I'd make breakfast sandwiches,” she added. Research supporting amping up protein intake for weight loss. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Related: 12 Steps to Sculpt the Ultimate Chest
3. Weight Training and PilatesShutterstock
Jenna maintains that she started losing weight, when she started doing “low impact workouts, like walking dumbbell only lifts, and Pilates,” she said. “Here was my weekly workout split: Monday dumbbell only glutes Tuesday, full body Pilates. Wednesday, back buys, arms, dumbbell only Thursday, Pilates Friday, quad dumbbell, only Saturday cardio.”
4. 10,000 Steps a DayShutterstock
Jenna explains that one “huge” component of her weight loss was walking. “Hit your 10,000 steps a day,” she says. “Some of those steps for me before my workouts would come from walking, doing the 12-3-30 workout or the stair stepper.” The 12-3-30 workout involves using a treadmill and walking on a level 12 incline at a speed of 3 for 30 minutes. Experts maintain that it burns more calories than walking fast or even running on a flat surface. And, studies, including a 2018 study published in the journal Obesity, have found that walking around 10,000 steps per day can help you lose weight. But that’s not the only benefit of getting your steps in. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.
Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works
5. Meal PrepShutterstock
Finally, meal prepping and using high quality ingredients, was a key part of Jenna’s weight loss plan. “It was so important that I made enough time to meal prep local, high protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.
💪🔥Body Booster: Walking 10,000 steps a day isn’t only good for your body and losing weight, but your mind. One study linked the daily step goal to a decreased risk of dementia and less cardiovascular disease. 
Fitness & Workouts
        The Simple Best Exercise to Lose Weight, by Fitness Trainer
    
alexx.fitt/TikTok
By Leah GrothApr 10, 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.
You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.
You Can Burn a Lot of Extra Caloriesalexx.fitt/TikTok
“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.
It Can Be Done Anywhere, Wearing Anythingalexx.fitt/TikTok
You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.
RELATED: 5 Foods to Melt Your Belly Fat Away=
It Helps Regulate AppetiteShutterstock
Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.
It Uses “Fat as Fuel”Shutterstock
Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”
Walking Plus Healthy Eating Habits Helped Her Lose Weightsalexxandra.fitt/Instagram
“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”
RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps
Brisk Walking Boasts Many Other Health BenefitsShutterstock
According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
Related: This Is Exactly How to Lose Body Fat This Year
And, Walking 10K Steps a Day Has Been Linked to Weight LossShutterstock
Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.
💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.
See on Instagram
Nutrition & Diet
        7 “Efficient Girl Weight Loss” Tips That Help You Drop Pounds Fast
    

        Shutterstock
    
By Leah GrothJun 08, 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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Hanji (@coachedbyhajni) is an online diet and fitness coach who has built up a serious following on TikTok. Most of her videos offer helpful tips and tricks about how to lose weight via diet and nutrition. In one viral video she shares some “efficient girl” weight loss tips. “If you want to drop weight and you are too lazy to go to the gym, here are my top seven tips on how to do just that without it feeling like it's too much effort,” she says in the clip. 
1. Drink One-Half to a Liter of Water in the Morning@coachedbyhajniI want to call these efficient girl weight loss tips 🥰 #weightlosstips #weightlosshacks #lazygirlfitness #lazygirlweightloss #lazygirlworkout #weightlossjouney #fatlossjourney #loseweightqickly #fastweightloss #quickweightloss #fatlosstips #femalefitnessmotivation #shygirlfitness #shygirlworkout #femalefitnesscoach #femalefitnesscoaching
“Here's a fun piece of info for you: Your body doesn't actually know the difference between hunger and thirst,” says Hanji. “By the time you're thirsty, you're already dehydrated, so make sure that you start your day by drinking half a liter to a liter of water to obviously be a hydrated queen, and also to help you be more satiated.” What should your daily hydration goal be? 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, 11.5 cups (2.7 liters) of fluids.
2. Eat a Protein-Packed BreakfastShutterstock
“Talking about morning stuff, you also want to be having at least 30 grams of protein in your breakfast,” says Hanji. “This is to help keep you satiated during the day, and also to help you prevent any muscle loss because you don't want to end up like an inflated balloon when you lose weight. You want to make sure that you lose it from body fat, so to prevent that, you're going to want to eat enough protein.” Why is protein so important? Not only does it keep you feeling full and satiated throughout the day, but clinical trials have found that amping up your intake not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Related: #1 Mistake to Avoid When Trying to Burn Belly Fat
3. Go On a Hot Girl WalkShutterstock
Next up, “you want to go on a hot girl walk,” recommends Hanji. “I know that this might be a bit more effort than you were expecting, but going on a 20 to 30 minute walk first thing in the morning is not only going to help boost your activity levels throughout the day, but it's also going to help reset your mind. It's going to be an amazing time for you to listen to a podcast and to just be in nature and be a bit mindful.” Weight loss isn’t the only benefit of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
4. Do Squats, Lunges, and Pushups Throughout the DayShutterstock
“Okay, this fourth one is actually my favorite and the weirdest one. This is going to help you maintain the curves where you want them to be,” says Hanji. “So whenever you arrive at the office, every single time you go to the bathroom, I want you to be doing 10 squats, 10 lunges per leg, and 10 incline pushups on the sink to make sure that you're working out those muscles without having to go to the gym.” Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.
5. Grab a Protein Bar Instead of ChocolateShutterstock
“My fifth tip is actually going to be a small swap that I want you to make. Next time you go shopping for that chocolate bar. I want you to grab a protein bar instead because it's not only going to help you satisfy your cravings for chocolate, it's also going to give you some extra boost of protein, which is again, going to help you preserve that muscle mass so you don't end up looking like a deflated balloon as you lose weight,” she says.  
6. Walk for Five Minutes Every HourShutterstock
Hanji recommends using your phone for the next suggestion. “You want to set an alarm or a timer for every hour, so every maybe 55 minutes, I want this to go off, and I want you to get up. The moment you hear that alarm or you feel that buzz on your wrist, I want you to get up and walk around the office for about five minutes just to increase your energy expenditure this way,” she says. “Combining this with your hot girl walk in the morning, you're going to basically increase your energy expenditure and put yourself further into a calorie deficit.”
Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet
7. Only Let Yourself Watch Netflix or YouTube When You Are Doing CardioShutterstock
“The last step that I have for you today is basically limiting your Netflix and YouTube time only for cardio,” says Hanji. “I want you to get on that treadmill and have some fun. Watch your favorite show, watch a YouTube video. Enjoy that time and limit your watch time to only the times when you're watching cardio this, where you're going to be basically combining fun with progress. Who doesn't love that?”
💪🔥Body Booster: To maximize energy expenditure, go on one long walk in the morning and take mini walks every hour. 
Fitness & Workouts
        3 Walking Mistakes That Are Stopping You From Burning Fat
    

        I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
    

        Copyright autumnelle_nutrition/Instagram
    
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.
We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

            
                Mistake 1: Not Walking Enough
            
            
        The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Know Your Baseline
            
            
        
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"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

            
                Challenge Yourself Weekly
            
            
        
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For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

            
                Mistake 2: Not Spreading Your Steps Throughout the Day
            
            
        
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Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                The Sitting-Inflammation Connection
            
            
        
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"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

            
                Mini Walking Breaks
            
            
        
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The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

            
                Mistake 3: Only Walking on a Treadmill
            
            
        
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While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                The Power of Negative Ions
            
            
        
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"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

            
                Cortisol Reduction
            
            
        
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These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

            
                Making Walking Work For You
            
            
        
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By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Start Where You Are
            
            
        
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Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.
Nutrition & Diet
        How to Lose 10 Pounds in the Next 6 Weeks
    

        ​Prioritize Whole Foods
    

        Copyright fitnutfitness/Instagram
    
By Leah GrothMar 24, 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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✓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 shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes. 

            
                These Habits Will Help You Feel Stronger and Also Boost Energy
            
            
        
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“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Strength Train
            
            
        
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The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills

            
                Prioritize Protein
            
            
        
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Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Walk Daily
            
            
        
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She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Track Macros (Not Just Calories!)
            
            
        
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Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Sleep
            
            
        
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Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Habits to Lose 50 Pounds from a Coach
    

        Copyright dietdivatara/Instagram
    
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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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.
Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off. 

            
                1. Track Your Food Intake
            
            
        Shutterstock
Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                2. Prioritize Protein and Fiber
            
            
        ​Also, Amp Up Fiber IntakeShutterstockProtein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

            
                3. Stay Hydrated
            
            
        Shutterstock
Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                4. Strength Train & Move More
            
            
        ​4. Incorporate Strength TrainingShutterstockIncorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

            
                5. Watch Portions & Eat Mindfully
            
            
        ​She AteShutterstockUse smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

            
                6. Get Quality Sleep (7-9 Hours Nightly)
            
            
        ​STOP Hitting SnoozeShutterstockPoor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                7. Stay Consistent & Adjust as Needed
            
            
        Shutterstock
When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.
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