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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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

Start losing weight fast and safe today.

FACT CHECKED BY Christopher Roback
Smiling young woman happy about what the scale shows
Shutterstock
FACT CHECKED BY Christopher Roback

Want to lose 5 percent body fat in two weeks? And what does that mean exactly? The aim for a 5 percent reduction in body fat means striving to lose 5 percent of your total body fat while maintaining a healthy weight. This goal is often set because even a modest reduction in body fat can have significant health benefits.


Body fat percentage is a measure of the proportion of your body weight that comes from fat tissue. It's different from just looking at overall weight because it takes into account your body composition.

Reducing body fat by 5 percent can lead to improvements in various health markers, such as reducing the risk of chronic diseases like heart disease and type 2 diabetes. “Symptoms associated with obesity, diabetes, high blood pressure, and cholesterol levels can often be alleviated just by reducing weight,” says Blanca Garcia, RDN. It can also enhance your overall well-being, boost energy levels, and improve physical performance.

It's a realistic and achievable goal that, when combined with a balanced diet and regular exercise, can contribute to a healthier lifestyle. That said, the two week timeline can be detrimental to your health. “A 5% body fat loss in two weeks is not a recommendation I would do. The healthier, more achievable goal is to make lifestyle changes that are small but doable. Once the body and the individual person are in harmony with this change, another change can be considered,” says Garcia, and I agree. Read on to see how to lose weight relatively quickly, but safely and sustainably.

Is it Physically and Healthily Possible to Lose 5 Percent Body Fat in Two Weeks?

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

It is possible, but I won't say it is healthy, to lose 5 percent body fat in two weeks. Rapid weight loss, including body fat loss, is often associated with extreme measures that can be detrimental to health, says one report.

“Although as tempting as it may seem to want to lose fat very quickly, slow and steady is safer for the body,” says Garcia. “Rapid weight loss usually means starving the body of nutrients, all that will do is deplete nutrients from tissues and bone, and as soon as the person starts eating again, all the weight comes back. It’s common to hear from clients that quick weight loss hasn’t worked for them, they lose the weight, are happy, and go back to eating the same way they did before and it all comes back.

Weight loss that is sustainable for the long term requires changes that are lifelong and can only be sustained if those changes are something a person can actually do.”

She continues: “Setting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met. That is why when discussing goals, they should be something attainable that won’t require extreme measures.”

A safe and sustainable rate of weight loss is generally around 1-2 pounds per week. A reasonable target for many individuals is around 0.5% to 1% body fat reduction per week. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and other health issues. Also, sudden and drastic changes to diet or exercise routine may not be sustainable in the long run.

I recommend approaching weight loss in a balanced way, focusing on a combination of a healthy, calorie-controlled diet and regular physical activity. Crash diets or extreme exercise regimens can put stress on your body and are unlikely to result in long-term success. With that in mind, here are some key principles of healthy fat loss.

Key Principles of Healthy Fat Loss

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

The key principles of healthy fat loss include:

Calorie Deficit: Weight loss generally requires a caloric deficit, meaning you consume fewer calories than your body needs. This can be achieved through a combination of reducing calorie intake and increasing physical activity.

Macronutrient Split: Balancing macronutrients can help optimize energy levels, support muscle maintenance, and contribute to a feeling of fullness, which can aid in controlling calorie intake. The specific ratio of macronutrients can vary based on individual needs, preferences, and goals.

Physical Activity: Both cardiovascular exercise and strength training matter. Cardio helps burn calories, while strength training helps preserve and build muscle mass, contributing to a healthier body composition.

Hydration: Drinking an adequate amount of water throughout the day is also important. Sometimes, the body can confuse thirst with hunger, leading to unnecessary calorie consumption.

Sleep: Lack of sleep can affect hunger hormones and lead to increased food cravings, making it more challenging to stick to a healthy eating plan.

Consistency: Healthy fat loss is a gradual process. Stay consistent with diet and exercise habits is the key. Rapid weight loss is often unsustainable and can have negative health consequences.

Working With Professionals: It's always best to consult with healthcare professionals to ensure the approach is safe and tailored to individual needs.

How to Achieve Rapid Fat Loss in a Way That is Safe and Sustainable

Pills in hand, close-upShutterstock

It's possible to achieve relatively rapid fat loss, just like I said above, but doing so in a way that is both safe and sustainable may be difficult. Extreme measures, such as very low-calorie diets, excessive exercise, or drastic changes in lifestyle, can lead to negative health consequences and are often difficult to maintain in the long term.

To make it safe, continuous and meticulous monitoring has to be done. There is a need to keep an eye on overall health, including energy levels, mood, and any signs of nutrient deficiencies. The healthcare professional may recommend supplements to fill nutrient gaps but this should be done under supervision, as excessive supplementation can also pose risks.

“Rapid weight loss can be achieved in a safe and sustainable manner through direct work with a doctor and registered dietitian,” says Garcia. “When morbidly obese, it's possible to lose weight rapidly under the supervision of these two professionals. This is usually through some type of gastric bypass or weight loss with medication. Most times however, these rapid weight loss situations need protein, vitamin and mineral replacement as the body does not receive it in enough quantities through food.”

Sustainability may not be reached here as losing 5 percent body fat in 2 weeks, itself, is already a short-term goal. Ideally, gradual transitioning to a more balanced and sustainable eating plan after achieving short-term goals should be done.

Dietary Strategies for Fat Loss

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Diet-wise, prioritize nutrient-dense foods to ensure the body of getting essential vitamins and minerals. Include a variety of fruits, vegetables, lean proteins, and whole grains. Protein intake, particularly, is essential to help preserve muscle mass, especially during calorie restriction. Include lean protein sources in the diet with the right ratio to the total caloric requirement and health needs. Last but not least, adequate hydration is also crucial, therefore it is best to drink plenty of water to help maintain proper bodily functions and prevent dehydration.

Small changes can lead to big results. “To lose fat in a healthy way you need to take an inventory of what you eat, identifying foods that you can avoid already automatically helps lower caloric intake that was unnecessary,” says Garcia. “A good example I often use with clients is the consumption of coffee—by reducing a large cup of coffee with milk and sugar to a small cup, it can reduce the beverage by 100 calories. That is about 700 calories per week.”

She continues: “Strategies to support healthy fat loss are:

  • The increased consumption of monounsaturated fatty acids and polyunsaturated fatty acids, these are the good fats that are typically found in nuts, seeds, beans, legumes, and avocado.
  • The fastest way to lose body fat—and do it safely—is to eliminate highly processed foods, like fast foods, pre-packaged foods, pastries, sugary beverages. All of these foods contribute to significant amounts of saturated fats and simple sugars that are stored as fat.

Exercise and Reducing Body Fat

Competitive swimmer racing in poolShutterstock

“Exercising really contributes to the reduction of fat loss as the body starts to use its stores of fat for energy,” says Garcia. “Any excess sugars are converted to fat in the liver and stored in the body. Therefore, when exercising for extended periods of time in low-intensity type of exercises, the body goes into aerobic mode and begins to use up the stored fat for energy and can be a way to use up some of that fat.”

Garcia adds: “A low-impact physical activity like walking, jogging, swimming, cycling is the preferred method for fat loss. The higher the intensity gets the energy sources switch to rapid use of sugar stored in the blood and glycogen stored in the muscles.

When recommending physical activity to clients I always encourage them to first consult with their doctor about their limitations with physical activity based on their medical conditions.

If a client really wants a recommendation, I usually encourage 30 minutes daily of just walking. They can do it all at once or break it down to two 15-minute sessions. This is usually the case because most clients have medical conditions or physical limitations that can affect their ability to do more.

Most people are sedentary and need to have realistic expectations about their ability to do physical activity. There is usually an individualized plan to get started always with the idea that a doctor consult will be made before increasing to other types of physical activities.”

The Role of Hydration and Sleep

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Adequate hydration can help regulate appetite. Sometimes, feelings of thirst can be mistaken for hunger, leading to unnecessary calorie intake. Staying hydrated is essential for proper metabolic function. To continue what I mentioned above, dehydration can potentially slow down metabolism, making it more challenging to lose weight. Also, Proper hydration is necessary for optimal exercise performance. When the body is hydrated well, it can perform better during workouts, potentially burning more calories and contributing to fat loss.

As for sleep, it affects the regulation of hormones related to appetite and metabolism. Lack of sleep can disrupt these hormones, leading to increased feelings of hunger and potential weight gain. Sleep is also essential for muscle recovery and growth. Adequate rest allows the body to preserve lean muscle mass, which is necessary for maintaining a healthy metabolism and supporting fat loss.

Both hydration and sleep can significantly impact rapid fat loss goals. As mentioned, staying well-hydrated can help regulate appetite and prevent overeating. Sometimes, feelings of thirst can be confused with hunger, leading to unnecessary calorie intake. I have to note tough, the initial weight loss observed in some rapid fat loss programs is often due to a loss of water weight. Severe calorie restriction can lead to glycogen depletion, causing the body to release stored water. While this may result in a quick drop on the scale, it's not true fat loss.

With sleeping, lack of it can disrupt hormones related to appetite, increasing the likelihood of overeating. It can also affect insulin sensitivity, potentially leading to weight gain. Quality sleep, on the other hand, supports energy levels and overall physical performance. When the body is well-rested, it may have more energy for workouts, contributing to better calorie burning and fat loss.

Proven Techniques That Work

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Says Garcia: “During a three-month program, we had a group of 5 individuals that had weekly nutrition classes and a personal trainer twice a week sponsored by their apartment complex.

In these three months, all were weighed with electrical impedance analysis and body measurements. All had significant weight loss; however fat loss on its own was not the main focus.

The focus was for increased knowledge of nutrition, better cooking techniques, increased mobility, and overall weight loss. They did lose about 5% or slightly more of body fat. But also gained muscle and those who were on medications all had their dosages reduced by their doctors, and one was completely removed from them as they had achieved a level of health that did not require them.

This is my favorite case, because the group setting really felt encouraging and supportive. It also took three months for the changes to be noticeable because all of the people in the group took time to learn how to care for themselves in the long-term.

It was clear from the beginning that every person was different and that weight loss would be different for everyone.”

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

Downsides to Losing 5 Percent Body Fat Quickly

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

‘Losing body fat rapidly can cause an imbalance of nutrients in the body, dehydration, irritability, and limited energy to do basic tasks.

The best way to mitigate the risks is to be realistic about weight loss, it takes time and concise lifestyle changes. Extreme deprivations of food or extreme exercise routines can cause injury and malnutrition.

To mitigate these risks its important to consult with a registered dietitian that can guide you into understanding food, how important it is for the body, and how to incorporate good quality food in your life, and how to eliminate food that does not contribute to your health.

Also, understanding that weight gain does not happen overnight, but gradually over time. One pound here, one pound there and that is how weight loss should also happen.

It can be disheartening for clients to hear that I don’t have the magic pill or tip to lose fat fast, but actually encouraging an overall change in choices is the best way to obtain results that actually last,” says Garcia.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Focus on Sustainable Health and Progress Rather Than Perfection

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

My advice as a dietitian would be to be observant of the loss of lean muscle mass. Focus on your proteins and make sure you get the right amount and kind. Aim for a diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats

Also, do not rely on the scale. Solely concentrating on the number on the scale over health shouldn't be done. Consider adopting habits that are sustainable in the long run, such as balanced nutrition, regular exercise, and sufficient sleep.

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.

Additionally, I say 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. Look beyond the scale and acknowledge other positive changes. Celebrate improvements in energy levels, better sleep, increased stamina, and enhanced mood more than fat percentage in your body, physique, and body shape. They can be achieved when a consistent diet, exercise, and healthy lifestyle are practiced. Trust your own body process.

Understand that achieving long-term health and sustainable changes takes time. Be patient with yourself, and avoid self-criticism. As you always hear, focus on progress rather than perfection!

Catherine Gervacio, a nutrition writer for Living.Fit, is a Registered Dietician.

More For You

Smiling young woman happy about what the scale shows
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Want to lose 5 percent body fat in two weeks? And what does that mean exactly? The aim for a 5 percent reduction in body fat means striving to lose 5 percent of your total body fat while maintaining a healthy weight. This goal is often set because even a modest reduction in body fat can have significant health benefits.


Body fat percentage is a measure of the proportion of your body weight that comes from fat tissue. It's different from just looking at overall weight because it takes into account your body composition.

Reducing body fat by 5 percent can lead to improvements in various health markers, such as reducing the risk of chronic diseases like heart disease and type 2 diabetes. “Symptoms associated with obesity, diabetes, high blood pressure, and cholesterol levels can often be alleviated just by reducing weight,” says Blanca Garcia, RDN. It can also enhance your overall well-being, boost energy levels, and improve physical performance.

It's a realistic and achievable goal that, when combined with a balanced diet and regular exercise, can contribute to a healthier lifestyle. That said, the two week timeline can be detrimental to your health. “A 5% body fat loss in two weeks is not a recommendation I would do. The healthier, more achievable goal is to make lifestyle changes that are small but doable. Once the body and the individual person are in harmony with this change, another change can be considered,” says Garcia, and I agree. Read on to see how to lose weight relatively quickly, but safely and sustainably.

Is it Physically and Healthily Possible to Lose 5 Percent Body Fat in Two Weeks?

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

It is possible, but I won't say it is healthy, to lose 5 percent body fat in two weeks. Rapid weight loss, including body fat loss, is often associated with extreme measures that can be detrimental to health, says one report.

“Although as tempting as it may seem to want to lose fat very quickly, slow and steady is safer for the body,” says Garcia. “Rapid weight loss usually means starving the body of nutrients, all that will do is deplete nutrients from tissues and bone, and as soon as the person starts eating again, all the weight comes back. It’s common to hear from clients that quick weight loss hasn’t worked for them, they lose the weight, are happy, and go back to eating the same way they did before and it all comes back.

Weight loss that is sustainable for the long term requires changes that are lifelong and can only be sustained if those changes are something a person can actually do.”

She continues: “Setting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met. That is why when discussing goals, they should be something attainable that won’t require extreme measures.”

A safe and sustainable rate of weight loss is generally around 1-2 pounds per week. A reasonable target for many individuals is around 0.5% to 1% body fat reduction per week. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and other health issues. Also, sudden and drastic changes to diet or exercise routine may not be sustainable in the long run.

I recommend approaching weight loss in a balanced way, focusing on a combination of a healthy, calorie-controlled diet and regular physical activity. Crash diets or extreme exercise regimens can put stress on your body and are unlikely to result in long-term success. With that in mind, here are some key principles of healthy fat loss.

Key Principles of Healthy Fat Loss

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

The key principles of healthy fat loss include:

Calorie Deficit: Weight loss generally requires a caloric deficit, meaning you consume fewer calories than your body needs. This can be achieved through a combination of reducing calorie intake and increasing physical activity.

Macronutrient Split: Balancing macronutrients can help optimize energy levels, support muscle maintenance, and contribute to a feeling of fullness, which can aid in controlling calorie intake. The specific ratio of macronutrients can vary based on individual needs, preferences, and goals.

Physical Activity: Both cardiovascular exercise and strength training matter. Cardio helps burn calories, while strength training helps preserve and build muscle mass, contributing to a healthier body composition.

Hydration: Drinking an adequate amount of water throughout the day is also important. Sometimes, the body can confuse thirst with hunger, leading to unnecessary calorie consumption.

Sleep: Lack of sleep can affect hunger hormones and lead to increased food cravings, making it more challenging to stick to a healthy eating plan.

Consistency: Healthy fat loss is a gradual process. Stay consistent with diet and exercise habits is the key. Rapid weight loss is often unsustainable and can have negative health consequences.

Working With Professionals: It's always best to consult with healthcare professionals to ensure the approach is safe and tailored to individual needs.

How to Achieve Rapid Fat Loss in a Way That is Safe and Sustainable

Pills in hand, close-upShutterstock

It's possible to achieve relatively rapid fat loss, just like I said above, but doing so in a way that is both safe and sustainable may be difficult. Extreme measures, such as very low-calorie diets, excessive exercise, or drastic changes in lifestyle, can lead to negative health consequences and are often difficult to maintain in the long term.

To make it safe, continuous and meticulous monitoring has to be done. There is a need to keep an eye on overall health, including energy levels, mood, and any signs of nutrient deficiencies. The healthcare professional may recommend supplements to fill nutrient gaps but this should be done under supervision, as excessive supplementation can also pose risks.

“Rapid weight loss can be achieved in a safe and sustainable manner through direct work with a doctor and registered dietitian,” says Garcia. “When morbidly obese, it's possible to lose weight rapidly under the supervision of these two professionals. This is usually through some type of gastric bypass or weight loss with medication. Most times however, these rapid weight loss situations need protein, vitamin and mineral replacement as the body does not receive it in enough quantities through food.”

Sustainability may not be reached here as losing 5 percent body fat in 2 weeks, itself, is already a short-term goal. Ideally, gradual transitioning to a more balanced and sustainable eating plan after achieving short-term goals should be done.

Dietary Strategies for Fat Loss

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Diet-wise, prioritize nutrient-dense foods to ensure the body of getting essential vitamins and minerals. Include a variety of fruits, vegetables, lean proteins, and whole grains. Protein intake, particularly, is essential to help preserve muscle mass, especially during calorie restriction. Include lean protein sources in the diet with the right ratio to the total caloric requirement and health needs. Last but not least, adequate hydration is also crucial, therefore it is best to drink plenty of water to help maintain proper bodily functions and prevent dehydration.

Small changes can lead to big results. “To lose fat in a healthy way you need to take an inventory of what you eat, identifying foods that you can avoid already automatically helps lower caloric intake that was unnecessary,” says Garcia. “A good example I often use with clients is the consumption of coffee—by reducing a large cup of coffee with milk and sugar to a small cup, it can reduce the beverage by 100 calories. That is about 700 calories per week.”

She continues: “Strategies to support healthy fat loss are:

  • The increased consumption of monounsaturated fatty acids and polyunsaturated fatty acids, these are the good fats that are typically found in nuts, seeds, beans, legumes, and avocado.
  • The fastest way to lose body fat—and do it safely—is to eliminate highly processed foods, like fast foods, pre-packaged foods, pastries, sugary beverages. All of these foods contribute to significant amounts of saturated fats and simple sugars that are stored as fat.

Exercise and Reducing Body Fat

Competitive swimmer racing in poolShutterstock

“Exercising really contributes to the reduction of fat loss as the body starts to use its stores of fat for energy,” says Garcia. “Any excess sugars are converted to fat in the liver and stored in the body. Therefore, when exercising for extended periods of time in low-intensity type of exercises, the body goes into aerobic mode and begins to use up the stored fat for energy and can be a way to use up some of that fat.”

Garcia adds: “A low-impact physical activity like walking, jogging, swimming, cycling is the preferred method for fat loss. The higher the intensity gets the energy sources switch to rapid use of sugar stored in the blood and glycogen stored in the muscles.

When recommending physical activity to clients I always encourage them to first consult with their doctor about their limitations with physical activity based on their medical conditions.

If a client really wants a recommendation, I usually encourage 30 minutes daily of just walking. They can do it all at once or break it down to two 15-minute sessions. This is usually the case because most clients have medical conditions or physical limitations that can affect their ability to do more.

Most people are sedentary and need to have realistic expectations about their ability to do physical activity. There is usually an individualized plan to get started always with the idea that a doctor consult will be made before increasing to other types of physical activities.”

The Role of Hydration and Sleep

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Adequate hydration can help regulate appetite. Sometimes, feelings of thirst can be mistaken for hunger, leading to unnecessary calorie intake. Staying hydrated is essential for proper metabolic function. To continue what I mentioned above, dehydration can potentially slow down metabolism, making it more challenging to lose weight. Also, Proper hydration is necessary for optimal exercise performance. When the body is hydrated well, it can perform better during workouts, potentially burning more calories and contributing to fat loss.

As for sleep, it affects the regulation of hormones related to appetite and metabolism. Lack of sleep can disrupt these hormones, leading to increased feelings of hunger and potential weight gain. Sleep is also essential for muscle recovery and growth. Adequate rest allows the body to preserve lean muscle mass, which is necessary for maintaining a healthy metabolism and supporting fat loss.

Both hydration and sleep can significantly impact rapid fat loss goals. As mentioned, staying well-hydrated can help regulate appetite and prevent overeating. Sometimes, feelings of thirst can be confused with hunger, leading to unnecessary calorie intake. I have to note tough, the initial weight loss observed in some rapid fat loss programs is often due to a loss of water weight. Severe calorie restriction can lead to glycogen depletion, causing the body to release stored water. While this may result in a quick drop on the scale, it's not true fat loss.

With sleeping, lack of it can disrupt hormones related to appetite, increasing the likelihood of overeating. It can also affect insulin sensitivity, potentially leading to weight gain. Quality sleep, on the other hand, supports energy levels and overall physical performance. When the body is well-rested, it may have more energy for workouts, contributing to better calorie burning and fat loss.

Proven Techniques That Work

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Says Garcia: “During a three-month program, we had a group of 5 individuals that had weekly nutrition classes and a personal trainer twice a week sponsored by their apartment complex.

In these three months, all were weighed with electrical impedance analysis and body measurements. All had significant weight loss; however fat loss on its own was not the main focus.

The focus was for increased knowledge of nutrition, better cooking techniques, increased mobility, and overall weight loss. They did lose about 5% or slightly more of body fat. But also gained muscle and those who were on medications all had their dosages reduced by their doctors, and one was completely removed from them as they had achieved a level of health that did not require them.

This is my favorite case, because the group setting really felt encouraging and supportive. It also took three months for the changes to be noticeable because all of the people in the group took time to learn how to care for themselves in the long-term.

It was clear from the beginning that every person was different and that weight loss would be different for everyone.”

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

Downsides to Losing 5 Percent Body Fat Quickly

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

‘Losing body fat rapidly can cause an imbalance of nutrients in the body, dehydration, irritability, and limited energy to do basic tasks.

The best way to mitigate the risks is to be realistic about weight loss, it takes time and concise lifestyle changes. Extreme deprivations of food or extreme exercise routines can cause injury and malnutrition.

To mitigate these risks its important to consult with a registered dietitian that can guide you into understanding food, how important it is for the body, and how to incorporate good quality food in your life, and how to eliminate food that does not contribute to your health.

Also, understanding that weight gain does not happen overnight, but gradually over time. One pound here, one pound there and that is how weight loss should also happen.

It can be disheartening for clients to hear that I don’t have the magic pill or tip to lose fat fast, but actually encouraging an overall change in choices is the best way to obtain results that actually last,” says Garcia.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Focus on Sustainable Health and Progress Rather Than Perfection

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

My advice as a dietitian would be to be observant of the loss of lean muscle mass. Focus on your proteins and make sure you get the right amount and kind. Aim for a diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats

Also, do not rely on the scale. Solely concentrating on the number on the scale over health shouldn't be done. Consider adopting habits that are sustainable in the long run, such as balanced nutrition, regular exercise, and sufficient sleep.

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.

Additionally, I say 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. Look beyond the scale and acknowledge other positive changes. Celebrate improvements in energy levels, better sleep, increased stamina, and enhanced mood more than fat percentage in your body, physique, and body shape. They can be achieved when a consistent diet, exercise, and healthy lifestyle are practiced. Trust your own body process.

Understand that achieving long-term health and sustainable changes takes time. Be patient with yourself, and avoid self-criticism. As you always hear, focus on progress rather than perfection!

Catherine Gervacio, a nutrition writer for Living.Fit, is a Registered Dietician.
Francisco Torres, AKA the Belly Fat Pro
Copyright franciscotorresfitness/Instagram
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 get in shape fast? According to one expert, you can do a few things to burn fat ASAP. Francisco Torres, AKA the Belly Fat Pro, is a fitness coach helping men over 40 lose weight fast. In a new post, he reveals 8 of his secret tips for getting the job done fast. “If I had to lose the maximum amount of fat in 2 weeks…This is exactly what I would do,” he says.

Nutrition

Torres recommends starting with nutrition. “To kickstart your fat loss journey, paying attention to your nutrition is crucial. Calculate your TDEE online and reduce 20/30% on that number,” he writes.

Protein

Next, amp up your protein intake. “Aim to consume around 2.2 grams of protein per kilogram of body weight. This will ensure you lose fat and not muscle keeping your body composition, energy levels and not comprising lean muscle. You don’t want to lose muscle, only fat,” he writes.

Choose Whole, Nutrient-Dense Foods

Next, choose whole, nutrient-dense foods. “Opting for unprocessed, nutrient-dense foods is essential for maximizing fat loss. Avoid junk food, refined carbs, and supplements as they can lead to inflammation, bloating, and unhealthy food cravings. Cutting out bread and refined carbs,” he writes.

Consider Ditching Daily

Some people may consider ditching dairy. “Consider cutting out protein bars, powders, and dairy products for 2 weeks to potentially experience improved skin and reduced bloating. Individuals intolerant to dairy may particularly benefit from this adjustment,” he writes.

Control Food Preparation

Next, control food preparation. “Preparing over 90% of your meals at home allows you to accurately hit your daily calorie intake target and avoid the uncertainties of macros when dining out. you know exactly what you’re eating and automatically makes it easier to control calories,” he writes.

Hydration and Alcohol Management

Make sure to hydrate and manage your alcohol intake. “Abstain from alcohol to reduce inflammation and eliminate empty calorie intake. Opt for water as your primary fluid source and prioritize building or maintaining muscle during your gym sessions,” he says.

Be Tactical About Your Workouts

Next, be tactical about your workouts. “Maximize your gym time by planning 5 sessions per week, and be flexible with your schedule as needed. On rest days, engage in active activities like walking 15k steps per day. Don’t do excessive cardio to prevent muscle loss,” he says.

Get Enought Sleep

And lastly, get enough rest. “Make sure you’re sleeping at least 7h per night as it’s during sleep that you actually burn fat and build muscle,” he says.

This Approach Is Sustainable and Not Extreme

“The approach above is far from being extreme and it can be perfectly sustainable for a healthy lifestyle. This can help you accelerate fat loss but please don’t focus on 2 week challenges and make sure you can lose fat, keep it off and make this journey pleasant,” he concludes the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lose belly fat? Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a recent viral video, he tackles belly fat. “Belly fat is really easy to gain but seems almost impossible to lose. Now, you're probably aware that your diet is the key to losing fat from this area, but you likely have no idea where to start, let alone how to keep fat loss going for long enough to get rid of the most stubborn areas,” he says. “Today, I'll show you step by step in three stages how to eat to start losing fat and how to keep that going until you successfully lose all of your belly fat and for good.”


You Are Likely Between 15 and 25 Percent Body Fat

Fat belly. Man with overweight abdomen. Weight loss concept.Shutterstock

“Before we dive into the three stages, let me explain what these stages mean and why you need them in the first place,” says Ethier. “So you're likely somewhere between a body fat of 15% and 25% or maybe even higher. Regardless of where you are right now, you need to lose enough fat from other areas of your body before your body starts prioritizing burning off your belly fat for energy.”

The Magic Starts Happening Around 15 Percent Body Fat

For most people, this starts to really happen around 15% body fat, he maintains. “By the time you reach around 12% or 10% body fat, your belly fat will be almost completely gone.” He notes that while your diet is key to achieving this, “the diet you use to get you from let's say 25% to 15% most often won't be enough to take you down to the next level of 12%. The same is true for going from 12% down to even 10%,” he says. “As you get leaner and leaner, there's certain things you need to be aware of and certain changes you should make with your diet to prevent you from getting stuck and to prevent you from losing muscle.”

Stage One: Kickstarting the Fat Loss Process

Male athlete measuring Body Composition with ScaleShutterstock

He starts with stage one. “The first stage is designed to kickstart the fat loss process and keep it going until you get to about 15% body fat. Throughout this stage, your hunger levels will be low.

Your risk of muscle loss will also be low, and physiologically it will be the easiest stage to get through,” he explains.

Start by Consuming Fewer Calories Than You Burn

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“The stage is actually quite simple. There's only two factors you need to focus on: calories and protein,” he says. “Let's first talk about calories. You don't need to completely cut out carbs, sugar, or any of your favorite foods. All you need to do is create what's known as an energy deficit to start forcing your body to burn body fat for energy. You create this deficit by consuming fewer calories than your body burns every day.”

Here’s How to Find Energy Deficit

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“Now, to find the appropriate energy deficit for your body, take your body weight in pounds and multiply that by anywhere from 11 to 13. If you're a taller individual, younger, or more active, go with the higher end. If you're a shorter individual, older, or less active, go with the lower end. The number you get will be a rough estimate of the amount of calories you should eat every day, but to hit your goal calorie intake, some foods are better than others,” he says.

Stick to Low-Calorie Density Foods

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“What I recommend is focusing on what's known as low calorie density foods. These are foods that for the amount of space they take up in your stomach will only add a relatively low amount of calories to your daily total,” he says. For example, you can eat a lot more strawberries or carrots than Oreos for 200 calories. “Not only that, but since low calorie density foods tend to be unprocessed, they also tend to require more calories to burn and digest the more processed foods,” he says.

This Can Make a Big Difference in Terms of Fat Loss

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

“Now, as for how much of a difference this can make for fat loss, a recent 2019 paper took 20 adults and first ran them through a diet consisting of only high calorie density processed foods. For two weeks afterwards, they switched them to a diet of low calorie density unprocessed foods for two weeks. In both conditions, they were allowed to eat as much food as they wanted. The result, the processed foods diet led to almost two pounds of weight gain. Once they switched the unprocessed diet, however, their daily calorie intake dropped by over 500 calories and they ended up losing over two pounds,” he reveals.

Protein Will Help You Lose Fat Versus Muscle

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Eating fewer calories will help you lose weight, but “you want as much of that weight loss to be from fat rather than muscle,” Ethier says. “This is where protein comes in. You need to start eating more of it. In fact, in studies in which subjects go on the same diet and lose the same amount of weight, the ones who eat more protein end up losing more fat and less muscle.”

Here’s How Much Protein You Should Eat

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

He recommends eating one gram per centimeter of your height, “so if you're 175 centimeters tall (5.74 feet), try to eat around 175 grams (6.17 ounces.) of protein per day with the rest of your calories coming from carbs and fats. Whereas if you're a relatively lighter individual or closer to 15% body fat, then you'll want to multiply your body weight and pounds by 0.8 and, at a minimum, eat that many grams of protein per day. Now, this might sound like a lot at first, but as you'll see, it's pretty easy to do if you choose the right protein sources,” he says.

After You Get Down to 1%, You Are Ready for the Next Stage

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.Shutterstock

“So focus only on calories and protein every day, and if you're consistent, you'll be able to get your body fat all the way down to 15%, but at this point is when you'll likely need to refine your approach to continue getting results,” he says.m

Stage Two: Get More Precise with Your Approach

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

“This is where stage two comes in, which evolves going from 15% down to 12% body fat. By this point, you'll be hungrier, your fat loss will slow down, and you'll be at a slightly greater risk of muscle loss. This is where most people get stuck,” says Ethier. “There are two things that will help you overcome this. First, you need to get more precise with your approach from stage one, as your body loses more and more fat, your metabolism will decrease and you'll start burning fewer calories per day. This is your body's way of protecting its remaining fat source. This means the energy deficit you used in stage one to get down to 15% body fat may no longer be enough to get you down to 12% body fat.”

Track Your Daily Calorie Intake

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“To overcome this, if you haven't yet been doing so, you should start tracking your daily calorie intake and doing so more carefully,” Ethier continues, noting that research has shown the average person will think they eat about 429 fewer calories per day on average than they actually do. “So even if just temporarily measure out your food to see how many calories you're actually consuming and ensure you're in an energy deficit,” he says.

RELATED:The Number 1 Diet to Lose Body Fat, According to an Expert

Also, Start Looking at Your Carb and Fat Intake

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

During this stage, you'll also want to start addressing your carb and fat intake. “Take a look at this list of carbs and fats. Although healthy fats are needed in your diet on a gram-per-gram basis, fats contain more than twice as many calories as carbs do. Because of this, an effective approach is to keep your protein intake high as is but lower your daily fat intake to the lower end of what's recommended for general health. This is about 20 to 25% of your daily calorie intake,” he says.

Now You Can Intro More Carbs Into Your Diet

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

As a result, you'll now have room to introduce more carbs into your diet. “These extra carbs can not only help you better manage your hunger levels, but they'll also provide you with a boost in energy to support your daily activities and performance in the gym, helping you burn more calories every day and better maintain your muscle mass. Make these two weeks, and if you're consistent, you'll be able to get down to around 12% of body fat,” he claims.

Stage Three: Discipline and Sacrifice

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This is where stage three comes in. “This is the most difficult stage,” Ethier maintains. “While consistency with what we mentioned earlier will be the key to progressing through the stage, it's going to require more discipline and sacrifice.”

You Will Need to Be Eating High Volume Foods

Beautiful young couple having fun in the kitchen while cooking.Shutterstock

“First off, not only will you very likely have to be accurately tracking your calories every day, you'll also want to ensure your daily meals are making the best use of the limited calories you have. At this point, your hunger levels will be the highest they've been, so most of your meals throughout the day will need to come from high-volume foods that will help you stay full for fewer calories,” says Ethier.

RELATED:5 Exercise Mistakes to Avoid During Menopause (and 5 Things to Do Instead)

You Will Need to Make Better Choices Eating Out and Might Want to Consider Quitting Drinking

Multiracial happy friends cheering and drinking mojitos at beach party - Focus on left hand holding cocktailShutterstock

“You don't have to eliminate it completely, but you will have to make wise choices when you're out and make sure that you plan in advance for big meals out or for alcohol, both of which can drastically increase your calorie intake without you even realizing,” he says.

He Recommends Sticking to a Body Fat of 12 to 15%

A woman using a body fat scale at the gymShutterstock

“Lastly, ask yourself if the sacrifices are worth it. In my opinion, for most natural lifters, a body fat of around 12 to 15% is the most sustainable physique,” Ethier states. “It's practical to maintain. You get the health benefits of being leaner, and you'll still look great, especially if you have a good amount of muscle on you and well-developed abs from training them while getting leaner than this. Yes, it's going to provide a bit more definition than cuts. It not only requires a lot more sacrifice, but for many people, that's when daily energy levels will start to be negatively effective.”

You Can Get Down to 10% If You Really Want

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

“So while you definitely can get to 10% body fat by pushing through with what you've learned, at least consider hanging around at a higher level of body fat first and be proud of how far you've come and realize that the extra push just may not be worth it, especially if you can't maintain it overall, guys, the strategy when it comes to your nutrition is actually quite simple,” he says.

RELATED:These Ultra-processed Foods May Be Shortening Your Life, According to New Study

Be Consistent

Young muscular smiling couple celebrating after successful hard workout at the garage.Shutterstock

The hard part? “Staying consistent with it,” Ethier concludes. “You have to be clear about what your goals are and then find what you personally enjoy and can stick to consistently in the long run.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Losing weight can seem overwhelming, but it shouldn’t be. In fact, you can quickly lose ten pounds before Memorial Day weekend, according to one health expert. Gen Cohen, CNC, recently shared a motivating video via Instagram with her followers, offering some easy ways you can lose weight without going to extremes. “How to feel your best by summer! Here’s how I lost 10lbs in the first two months of my health journey,” she writes in the caption of the Instagram post. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the weight loss suggestions that could get you feeling like the healthiest version of yourself before swimsuit season.


Focus on Losing Body Fat, Not Water Weight

“What I would do if I was trying to lose 10 pounds in the next two months,” she says in the video. “And I'm not talking about 10 pounds of water weight that you just gained back the next day. I'm talking about 10 pounds of body fat.” She starts by pointing out things a person should avoid, even if they could work in the short term.

Don’t Starve Yourself

Gen_Cohen2gensgym/Instagram

“What I would not do is starve myself,” she says. “That is the quickest way to lead to fat gain after weight loss.” Collingwood agrees. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.

Related: 8 Ways to Eat Your Way to 6-Pack

Don’t Do "Hours of Cardio” Daily

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What I also wouldn't do is ... hours of cardio every single day,” she continues. “Exercise is excellent, but too much can also stress the body and cause injury, not to mention burnout,” Collingwood adds.

Eat in a “Modest Caloric Deficit”

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She then reveals her plan. “What I would do is eat in a modest caloric deficit, which, if you're a woman watching this video, means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she maintains.

Download a Meal Planning App

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

“I would download an app like MyFitnessPal and pre-plan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continues. Collingwood loves the idea of the app. “Keep track of calories to increase awareness, but don’t obsess over it,” she elaborates. “Focus on getting target goals for macros and balancing with movement and exercise.”

Invest in a Big Water Bottle and Hydrate

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

She also suggests investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.” Water is always essential for overall health, and when embarking on a weight loss plan, “however, it will not really fill you up for very long because it is absorbed within minutes into the stomach and intestines,” Collingwood points out.

Lift Weights and Walks

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“And finally, rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60-minute walk in per day,” she suggests. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how just 60 minutes of walking.”

Collingwood agrees that walking is a great way to burn calories with low impact. “Lifting weights is key to maintaining muscle while you are losing weight,” she says.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Be Happy

Gen_Cohen3gensgym/Instagram

“I'd also visualize myself being the hottest, happiest version of me and remember that while my life isn't defined by the number on the scale, it's okay to want to take control of my health,” she concludes the video. In the caption, she added: “P.S. It’s okay to want to lose weight and improve your health...but please remember your life isn’t defined by the number on the scale.” Collingwood is on board with Gen’s overall approach. “Positive self-image and body image are wonderful. You don’t walk around with people knowing how much you weigh, but people do respond to your energy and attitude. If that is positive, you will be someone others will want to be around!” she says.

💪🔥Body Booster: Lift weights 3-4 times per week max. Prioritize getting a 60-minute daily walk for overall fitness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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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

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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

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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.

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
Evidence-Based

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

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

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

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” 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:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Protein Before Caffeine

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

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Evidence-Based

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

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

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

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” 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.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.