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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!

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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
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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.

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

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓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.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

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

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she 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.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in 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.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. 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

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. 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.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

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

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

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

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

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

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. 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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