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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

2/2/2 Method to Shed Fat for Summer

This fitness expert has really good advice.

Ferozan Mast
By Ferozan MastMay 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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jennaaaamariee/Instagram
Ferozan Mast
By Ferozan MastMay 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

TikToker Jenna Rizzo is reminding followers that when it comes to getting fit and toned, it’s not something that happens overnight—so the best time to start is now! Rizzo, who is a fitness coach specializing in women’s weight loss, swears by the 2/2/2 method, where you follow some very straightforward rules for two weeks. “I’ve used this method for years & it works like a charm for my girlies who wanna lose weight but have zero idea on where to start🫶🏼,” she says. Here’s what the method entails.

Two Bottles of Water Every Day

Women holding drinking bottle and opening the cap of a water bottle to drink water.Shutterstock

Drink at least two bottles of water a day. Rizzo doesn’t specify how much water should be in each bottle, but it should be enough to keep you hydrated and not too hungry. “You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal,” says the Mayo Clinic.

Two Servings of Fruit Every Day

Fresh,Fruits,Nutrition,health,food.Shutterstock

Eat two servings of fruit every day. “People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases, such as heart disease, including heart attack and stroke and certain types of cancers,” says the USDA. “Eating foods such as fruits that are lower in calories instead of higher-calorie food may be useful in helping to lower calorie intake.”

Two Daily Walks

Front view of senior woman hiker standing outdoors in nature at sunset.Shutterstock

Rizzo recommends two walks a day as part of the program. “Walking while listening to music or a podcast can take your mind off the effort,” says the NHS. “It can also get you into a rhythm and help you walk faster. You'll be surprised at how fast the time goes when you're walking to your favorite tunes.”

Two Servings of Vegetables Every Day

Raw vegetables background. Healthy organic food concept.Shutterstock

Rizzo says to eat two servings of vegetables every day for the two weeks of the program. “Eating vegetables provides health benefits,” says the USDA. “Vegetables provide nutrients vital for health and maintenance of your body, such as vitamins A and C, fiber, folate, and potassium.”

RELATED:20 Easy Exercises for Weight Loss

Keep It Going For Two Weeks

@jennaaaamariee

Ive used this method for years & it works like a charm for my girlies who wanna lose weight but have zero idea on where to start🫶🏼

Rizzo recommends sticking to the program for at least two weeks to achieve maximum results. Two weeks is long enough for consistent habits, and it will become easier the longer you do it. The recommendations are all healthy, so going for longer than two weeks works, too.

Tell Friends and Family

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

Rizzo recommends telling friends and family about your fitness goals. This way, you stay accountable. If they’re not supportive of your fitness goals, this is giving them clear indication of what your goals are so they are less likely to try and derail your efforts.

Strength Training

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Rizzo says if she had to drop 20 pounds before summer, she would do three strength training sessions a week. She makes the point that structured workouts are important—there has to be clear goals. Strength training is especially important to achieve that strong, toned look.

Any Walk Will Do

Back view of a hipster girl walking on city streetShutterstock

Rizzo makes the point that even a 10-15 minute walk will make a difference. Not just for physical benefits, but mental too. “Not only will this help you burn more calories throughout the day, just getting outside and moving is amazing for your mental health,” she says.

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

Tracking Calories

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

Rizzo says tracking calories is an important part of her weight loss efforts. “I’m tracking my calories to make sure I’m staying in a deficit. But also eating enough,” she says.

Tracking Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Rizzo makes a point to get enough protein in while losing fat. This way she is fully supporting her strength training sessions. “I keep an eye on my protein to make sure my muscles can repair properly, grow back stronger, and boost my metabolism,” she says.

Go To Bed

Woman stretching in bed after waking up, back view. Woman sitting near the big white window while stretching on bed after waking up with sunrise at morning, back view.Shutterstock

Rizzo says she goes to bed at the same time every night to get enough sleep. “Sleep is an underrated key to fat loss and most people do not get enough,” she says. Rizzo makes sure to get at least 7 hours of sleep every night.

Fermented Foods

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Rizzo says eating fermented foods is very helpful for weight loss, and getting a flatter stomach. “These are foods like yogurt, sauerkraut, kimchi, kombucha,” she says. “These foods are loaded with nutrients and a good bacteria called probiotics.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Add Protein To All Snacks

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Rizzo recommends adding protein to every meal and snack. Why? Protein keeps you feeling more full, and it encourages fat burning. It also creates a nice muscle tone, she points out.

Eat More Food

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

Rizzo makes it clear that for both the 2/2/2 method and life in general, you need to be eating over 1000 calories a day. This is important for fueling your workouts and being healthy. “This means more lean meat, seafood, fresh fruits, fresh vegetables, more whole grains, more fiber,” she says.

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

Ditch the Scales

Check your body shape with white weight scales, top view.Shutterstock

Rizzo admits scales are useful in tracking progress, but it can be stressful if for any reason weight goes up. Rizzo recommends taking measurements instead, and taking progress pictures. “Just going off how you feel is a much better way to track progress than just the scale alone,” she says.

💪🔥Body Booster: Be realistic about how long it takes to get results. Start now!

sustainable weight loss

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Nutrition & Diet

2/2/2 Method to Shed Fat for Summer

Jenna_Rizzo_jennaaaamariee8_1baaeb
jennaaaamariee/Instagram
Ferozan Mast
By Ferozan MastMay 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

TikToker Jenna Rizzo is reminding followers that when it comes to getting fit and toned, it’s not something that happens overnight—so the best time to start is now! Rizzo, who is a fitness coach specializing in women’s weight loss, swears by the 2/2/2 method, where you follow some very straightforward rules for two weeks. “I’ve used this method for years & it works like a charm for my girlies who wanna lose weight but have zero idea on where to start🫶🏼,” she says. Here’s what the method entails.

Two Bottles of Water Every Day

Women holding drinking bottle and opening the cap of a water bottle to drink water.Shutterstock

Drink at least two bottles of water a day. Rizzo doesn’t specify how much water should be in each bottle, but it should be enough to keep you hydrated and not too hungry. “You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal,” says the Mayo Clinic.

Two Servings of Fruit Every Day

Fresh,Fruits,Nutrition,health,food.Shutterstock

Eat two servings of fruit every day. “People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases, such as heart disease, including heart attack and stroke and certain types of cancers,” says the USDA. “Eating foods such as fruits that are lower in calories instead of higher-calorie food may be useful in helping to lower calorie intake.”

Two Daily Walks

Front view of senior woman hiker standing outdoors in nature at sunset.Shutterstock

Rizzo recommends two walks a day as part of the program. “Walking while listening to music or a podcast can take your mind off the effort,” says the NHS. “It can also get you into a rhythm and help you walk faster. You'll be surprised at how fast the time goes when you're walking to your favorite tunes.”

Two Servings of Vegetables Every Day

Raw vegetables background. Healthy organic food concept.Shutterstock

Rizzo says to eat two servings of vegetables every day for the two weeks of the program. “Eating vegetables provides health benefits,” says the USDA. “Vegetables provide nutrients vital for health and maintenance of your body, such as vitamins A and C, fiber, folate, and potassium.”

RELATED:20 Easy Exercises for Weight Loss

Keep It Going For Two Weeks

@jennaaaamariee

Ive used this method for years & it works like a charm for my girlies who wanna lose weight but have zero idea on where to start🫶🏼

Rizzo recommends sticking to the program for at least two weeks to achieve maximum results. Two weeks is long enough for consistent habits, and it will become easier the longer you do it. The recommendations are all healthy, so going for longer than two weeks works, too.

Tell Friends and Family

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

Rizzo recommends telling friends and family about your fitness goals. This way, you stay accountable. If they’re not supportive of your fitness goals, this is giving them clear indication of what your goals are so they are less likely to try and derail your efforts.

Strength Training

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Rizzo says if she had to drop 20 pounds before summer, she would do three strength training sessions a week. She makes the point that structured workouts are important—there has to be clear goals. Strength training is especially important to achieve that strong, toned look.

Any Walk Will Do

Back view of a hipster girl walking on city streetShutterstock

Rizzo makes the point that even a 10-15 minute walk will make a difference. Not just for physical benefits, but mental too. “Not only will this help you burn more calories throughout the day, just getting outside and moving is amazing for your mental health,” she says.

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

Tracking Calories

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

Rizzo says tracking calories is an important part of her weight loss efforts. “I’m tracking my calories to make sure I’m staying in a deficit. But also eating enough,” she says.

Tracking Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Rizzo makes a point to get enough protein in while losing fat. This way she is fully supporting her strength training sessions. “I keep an eye on my protein to make sure my muscles can repair properly, grow back stronger, and boost my metabolism,” she says.

Go To Bed

Woman stretching in bed after waking up, back view. Woman sitting near the big white window while stretching on bed after waking up with sunrise at morning, back view.Shutterstock

Rizzo says she goes to bed at the same time every night to get enough sleep. “Sleep is an underrated key to fat loss and most people do not get enough,” she says. Rizzo makes sure to get at least 7 hours of sleep every night.

Fermented Foods

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Rizzo says eating fermented foods is very helpful for weight loss, and getting a flatter stomach. “These are foods like yogurt, sauerkraut, kimchi, kombucha,” she says. “These foods are loaded with nutrients and a good bacteria called probiotics.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Add Protein To All Snacks

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Rizzo recommends adding protein to every meal and snack. Why? Protein keeps you feeling more full, and it encourages fat burning. It also creates a nice muscle tone, she points out.

Eat More Food

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

Rizzo makes it clear that for both the 2/2/2 method and life in general, you need to be eating over 1000 calories a day. This is important for fueling your workouts and being healthy. “This means more lean meat, seafood, fresh fruits, fresh vegetables, more whole grains, more fiber,” she says.

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

Ditch the Scales

Check your body shape with white weight scales, top view.Shutterstock

Rizzo admits scales are useful in tracking progress, but it can be stressful if for any reason weight goes up. Rizzo recommends taking measurements instead, and taking progress pictures. “Just going off how you feel is a much better way to track progress than just the scale alone,” she says.

💪🔥Body Booster: Be realistic about how long it takes to get results. Start now!

Fitness & Workouts

How to Get Your “Dream Body by Summer,” Says Maia Henry 

Maia_Henry_move_withmaia1
move_withmaia/Instagram
Leah Groth
By Leah GrothMar 16, 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.

Getting into shape in time for summer – less than three months away – might seem unrealistic. However, according to a fitness pro and Instagram influencer, it’s actually quite simple. 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 recent post, she breaks down a few simple ways you can achieve your “dream body by summer.”

Strength Training, 3X Per Week

First, she says to start by strength training three days a week. 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

Pilates, 2X Per Week

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Next, she recommends doing Pilates two days a week. Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Related: 3 Easy Ways to Cut Out Sugar, According to Expert

15-3-15 Treadmill Workout, 5X Per Week

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Now, it’s time for cardio. Get on the treadmill five times a week and do a 15-3-15 – walking for 15 minutes at a 15 incline and speed of 3, encourages Maia.

Stay in a Caloric Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

When it comes to diet, it’s simple: Maintain a caloric deficit diet, she says. 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.

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

Hydration Plus No Booze

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Finally, hydration is key, she says. She recommends drinking a gallon of water per day. And, when it comes to booze, only one day of drinking alcohol per week. While exact hydration needs depend on everything from activity level to height and weight, the U.S. National Academies of Sciences, Engineering, and Medicine estimates that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters).

💪🔥Body Booster: If you want to burn more fat by walking and aren’t a fan of speed walking, up your incline and decrease the speed – you will burn just as much, if not more, fat by walking on an incline that speed walking on a flat surface.

Fitness & Workouts

I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days

Sarah Mackay liftwsarah
Copyright liftwsarah/Instagram/Shutterstock
Alek Korab
By Alek KorabSep 23, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Have you ever felt frustrated with fad diets and quick-fix weight loss solutions that never seem to work long-term? Sarah Mackay, once struggling with her own weight, has transformed herself into a fitness and nutrition expert with her popular franchise, Lift With Sarah. Now, in a popular video, she's sharing her proven method for getting shredded in just 60 days—and, more importantly, how to maintain those results.

The Problem with Fad Diets

Sarah starts her video by addressing the elephant in the room: why most diets fail. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," she points out. The issue lies in the approach itself. Quick fixes may lead to rapid initial losses, but without a strategy for long-term maintenance, it's all too easy to rebound.

The Three Key Principles of Long-Term Weight Loss

1. Diet: Creating a Sustainable Calorie Deficit

"Weight loss isn't actually as hard as many people make it out to be," Sarah explains in her video. "It all comes down to a calorie deficit where you just eat fewer calories on a daily basis than your body burns."

She emphasizes the importance of finding your maintenance calories and then creating a modest deficit. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah advises.

Catherine Gervacio, a Registered Dietician, adds a note of caution: "Rapid weight loss, including body fat loss, is often associated with extreme measures that can be detrimental to health. A safe and sustainable rate of weight loss is generally around 1-2 pounds per week."

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

2. Working Out: Finding the Right Balance

Exercise plays a crucial role in Sarah's approach. "Including exercise into your plan gives you a way to burn calories. It means you don't have to aggressively cut your food in order to stay within your calorie deficit," she explains in her video.

Sarah recommends a combination of cardio and weight training. "Getting in around eight to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me," she shares.

3. Keeping the Weight Off: The Most Crucial Part

Sarah in her video emphasizes that consistency is key. "A consistent calorie deficit, no matter how long it takes you inevitably will lead to weight loss," she states. "It also turns healthy eating into a routine which helps you avoid weight gain rebounds after our dieting period has ended."

The Post-Diet Plan: Maintaining Your Results

One of the most critical aspects of Sarah's approach is the post-diet plan. She recommends immediately shifting to maintenance calories for your new weight once you've reached your goal.

"This direct approach, instead of adopting an approach such as reverse dieting, where you gradually come out of your deficit and up to your maintenance over time, allows you to come out of that deficit as soon as possible," Sarah explains in her video.

Gervacio adds, "It's very important that before starting any rapid fat loss program, consult with a healthcare professional. They can assess your individual health status and provide guidance on whether such an approach is safe for you."

The Role of Hydration and Sleep

While not explicitly mentioned in Sarah's approach, Gervacio emphasizes the importance of hydration and sleep in fat loss efforts. "Adequate hydration can help regulate appetite," she explains. "As for sleep, it affects the regulation of hormones related to appetite and metabolism."

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

Conclusion: A Balanced Approach to Getting Shredded

Sarah's method provides a balanced, sustainable approach to getting shredded. By focusing on creating a moderate calorie deficit, incorporating regular exercise, and having a solid plan for maintaining results, it's possible to achieve significant fat loss in 60 days.

However, it's crucial to remember Gervacio's advice: "Shift your mindset from just weight loss to overall well-being. Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."

By following these principles and focusing on long-term health, you too can achieve the shredded physique you desire - and, more importantly, maintain it for the long haul. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Trainer Reveals How His Clients “Effortlessly” Lose 22 Pounds With These 3 Walking Rules

Sunil_Shetty1
Copyright profoundly_m3/Instagram
Leah Groth
By Leah GrothDec 04, 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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Are you struggling to lose weight? Sunil Shetty is a fat-loss and fitness trainer who uses his platform on social media to help people transform their bodies. He regularly shares his strategies for burning fat and losing weight sustainably. In a new post, he reveals the no-fail formula for losing over 20 pounds fast. “The secret weapon to lose 10 kg (22 pounds) fat effortlessly,” he writes on the video.

Choose Sustainable and Easy to Complete Diets and Workouts

“The most effective and fastest way to lose body fat is doing something that’s sustainable and is easier for you to complete on a day-to-day basis,” he says. He explains that his method is a combination of diet and exercise.

Do This Walking Workout

Inspired woman in nature with hands up, sunset, beautiful sky, natural backgroundShutterstock

In terms of workout, he recommends a walking workout. “Start doing this workout post strength training or just as a whole for at least 3 times a week,” he says.

📌5 minutes of incline walk

Speed 2.8

Incline 6.0

📌5 minutes of incline walk

Speed 3.0

Incline 7.0

📌10 minutes of incline walk

Speed 3.2

Incline 8.0

Stay in a Calorie Deficit 80 Percent of Your Days

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“For the diet, Know that you can never compensate for a bad diet with extra work. It's just going to get you to overtrain and cause more problems than results,” she says. “Make sure you have a calorie deficit for 80 percent of your days,” he says, recommending starting with a 400-500 calorie deficit “if you are a beginner and go as your body allows.”

Hydrate

Portrait of woman taking break from joggingShutterstock

Hydration is also key, he explains. “Consume 3 Liters water minimum,” he recommends. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Base Your Diet Around Veggies, Protein, and Healthy Fats

Composition with assorted organic vegetables and fruits.Shutterstock

And, make sure your diet is balanced. “Eat more Vegetables, Protein and healthy fats. Yes Healthy Fats!!!!” he writes. 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.

Recommends Fasting: 16/8 Method

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

In another post he discusses fasting methods for weight loss, starting with the 16/8 Method.

Who Should Do It: “Beginners, busy individuals, and those seeking fat loss with steady energy,” he writes.

Why: “Easy to follow, fits into most lifestyles, and provides ample eating and fasting windows,” he says.

How to Do It: “Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM to 8 PM). Break your fast with a balanced meal containing protein, fiber, and healthy fats. Avoid overeating during the eating window,” he explains.

5:2 Diet

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

He moves on to the 5:2 diet.

Who Should Do It: “Those who prefer fewer restrictions on most days.”

Why: “Reduces weekly calorie intake while allowing flexibility on normal eating days.”

How to Do It: “Eat normally for 5 days a week and consume 500-600 calories on 2 non-consecutive fasting days. Focus on nutrient-dense foods like soups, salads, and lean proteins on fasting days.”

Eat-Stop-Eat

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

Next, he talks about the Eat-Stop-Eat, or 24-hour fast.

Who Should Do It: “Experienced fasters or those looking for quick results.”

Why: “Helps with insulin sensitivity and promotes autophagy.”

How to Do It: “Choose one or two non-consecutive days per week to fast for 24 hours (e.g., from dinner to dinner). Stay hydrated with water, herbal teas, or black coffee, and resume eating with a small, light meal.”

Alternate Day Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The last method he discusses is alternate-day fasting.

Who Should Do It: “People with significant weight loss goals and experience in fasting.”

Why: “Alternating feast and fast days can create a significant calorie deficit.”

How to Do It: “Eat normally one day, then consume 500-600 calories the next. Ensure fast days are nutrient-dense and low in sugar to maintain energy.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Louise_Rodhouse_LouisesJourneyxo33
Copyright louisesjourney2.0xo/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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.

Struggling with stubborn belly fat? You're not alone. Louise Rodhouse, a 29-year-old mum-of-two from Slough, United Kingdom, knows the frustration all too well. But she's living proof that transformation is possible. Starting at 269 pounds in January 2020, Louise lost an incredible 120 pounds in just 14 months, going from a size 22 to a size 8. Now, she's sharing her journey and the lessons she's learned along the way.

Debunking Quick-Fix Myths

Louise doesn't sugarcoat it: "I'm going to tell you something that you probably might not want to hear." In her post, she explains that there's no magic waist trainer, specific exercise, pill, or cream that will melt away belly fat. "The secret is there's no secret apart from eating in a calorie deficit," she states. This means consuming fewer calories than your body burns each day.

The Risks of Rapid Fat Loss

Colette Micko, MS, RDN, CDES of Top Nutrition Coaching, adds: "There are many potential risks of trying to lose body fat too quickly, and most are associated with extreme measures of calorie restriction such as fasting and/or very low-calorie diets."

The Truth About Spot Reduction

"You cannot spot reduce fat no matter what anyone tells you online," Louise underlines. She notes that genetics play a role in where your body stores and loses fat. "For me, I notice that when I start to lose body fat, I lose it on my upper body first... and then it gradually comes down." She adds, "With my lower stomach, obviously I had the apron belly... that was literally one of the last places my body fat went from."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Beyond the Scale: Measuring Body Fat

Courtney Pelitera, MS, RD, CNSC, explains: "Measuring body fat percentage can be more helpful in assessing health than weight alone. This is because muscle weighs more than fat, therefore affecting overall weight, even if an individual is very healthy." You can benchmark your progress with this useful Lean Body Mass Calculator.

Finding Your Calorie Sweet Spot

To lose weight, Louise recommends finding your maintenance calorie level and reducing it by 250-500 calories. She suggests using apps like MyFitnessPal or online calculators like TDEE calculator.net to determine your calorie needs. "The bigger deficit you are in, the less sustainable it is because the more hungry you're going to be," she warns, advocating for a slow and steady approach.

Setting Realistic Weight Loss Goals

Jordan Hill, MCD, RD, CSSD, supports this approach: "In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given week though. It's important to remember that weight loss is not linear and often times a person's weight will fluctuate up and down throughout their weight loss journey."

Nutrition: The Foundation of Fat Loss

While a calorie deficit is key, Louise stresses the importance of nutrition: "When you lose weight, you want to focus on your health, and the best way to do it is to prioritize whole foods, healthy foods, fruits, vegetables." She recommends aiming for 1-1.5 grams of protein per pound of body weight and not fearing fruits, stating, "Fruits are fruits, they've got nutrients, eat damn fruits."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

The Power of Plant-Based Foods

Megan Hilbert, MS, RDN, adds: "Eating more plant based foods (nuts/seeds, whole grains, fruits, vegetables, etc.) can also help promote weight loss due to the fiber and phytonutrient content that helps increase satiety and influence our metabolism through the gut microbiome."

Simple Movement: A Game Changer

Louise underlines the power of simple movement: "Walking is really good to lose weight, literally just increasing the amount you walk, you'll be surprised at how much that helps." She suggests starting with a 30-minute daily walk and gradually increasing activity levels.

Balancing Cardio and Strength Training

Hilbert expands on this: "For the fastest, healthy fat loss it's important to incorporate at least 150 minutes of moderate aerobic activity in, or 75 minutes of vigorous aerobic activity in a week. This, plus strength training around 3 times a week is a good balance, as added muscle mass helps to burn fat and increase metabolic output even while in a rested state."

RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40

The Long Game: Patience in Fat Loss

"You just need to stick to it as long as possible for your body to lose the body fat around your stomach," Louise advises. She reminds readers that the process can take time: "It could take a year or two years, it could take a very long time depending on how much body fat you have to lose."

Embracing Sustainable Lifestyle Changes

Annette Snyder, MS, RD, CSOWM, LD, underlines: "Slower, long-term work includes a focus on building in lifestyle changes and addressing any challenging thoughts about food and body. You learn to work with your body instead of against it. It's easier to adapt to and maintain vs something very intense for a short time."

The X-Frame: Sculpting Your Physique

For those seeking a more dramatic waist-to-hip ratio, Louise shares a bodybuilding secret: "Build muscle in your back like your lats and your shoulders... also build up your legs and your glutes." This creates an "X-frame" that can make your waist appear smaller in comparison.

Sleep and Hydration: Unsung Heroes of Fat Loss

Pelitera notes: "Poor sleep habits have been linked with an increase in overall energy intake and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult."

RELATED: 5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

The Takeaway: Sustainable Success

Louise's journey proves that with dedication, patience, and the right approach, significant weight loss – including stubborn belly fat – is achievable. As she puts it, "Slow steady wins the race. You've got this guys, it will eventually go." Remember, it's not about quick fixes, but sustainable, health-focused changes that lead to lasting results. 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

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
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 reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

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"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Long-Term Perspective

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These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 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.

Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
Copyright thecollets/Instagram
Christopher Roback
By Christopher RobackMar 02, 2025
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.

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

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

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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