Skip to content
Nutrition & Diet
✓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@celebwell.com.

How to Lose 5 Pounds of Bloating ASAP, According to an Expert

You can debloat fast with these simple tips.

Leah Groth
By Leah GrothSep 03, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Alexandra_alexx.fitt31
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothSep 03, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Bloating – it happens to the best of us. The NIH explains it as “a condition in which the belly (abdomen) feels full and tight. Your belly may look swollen (distended),” adding that it can occur for a variety of reasons, ranging from getting this, swallowing air and constipation to overeating. According to one online fitness coach, Alexandra (@alexx.fitt), there are a few easy ways to un-bloat your body fast. “What to do when you’re bloated ,,, after a weekend, a trip, or just overeating? I’m sure u hear this a lot but realize it’s okay, and it’s going to get better,” she writes in her Instagram post. “I know bloating is super uncomfortable and can make u feel really insecure, so try this.” Here is what she says to do – and what The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, says about her recommendations.

Drink Warm Lemon Water

Her first recommendation? “Warm lemon water,” she writes. “Make sure it’s warm this will help your digestion and helps break down food to absorb nutrients.”

Go for a Walk

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

Next up, get your steps in. “Go for a walk this also helps with digestion and getting movement in is crucial,” she suggests.

Related: 5 Ways You're Ruining Your Body After 55, Say Experts

Eat High Fiber Foods

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Next, in order to get your digestive wheels turning, “eat foods high in fiber,” she recommends.

Pump Up Your Probiotic Intake

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

Next, pump up your probiotic intake. She recommends kefir, sauerkraut, and yogurt. “This helps your gut health,” she says.

Accept It

alexxandra_fitt4alexxandra.fitt/Instagram

And last, but not least, remind yourself that bloating is temporary. “Accept it and move on you’re gonna be fine in a couple days,” she says.

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

Our RDN Agrees

tara_collingwood5dietdivatara/Instagram

“These are all great suggestions for reducing bloating, especially waiting it out,” says Collingwood. “Sometimes it does just take time for your body to return to normal. Light exercise is great for getting the digestive tract moving. Fiber can help things move, but it can also produce more gas and bloating depending on how much you are eating. Fiber and probiotics are a great strategy for everyday eating to keep the digestive tract moving and prevent acute bloating. I like the warm lemon water just to soothe the gut a bit as well,” she says.

💪🔥Body Booster: If you are experiencing bloating, try starting your day with warm lemon water and taking a short walk. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

sustainable weight lossfat losslose weight fastwalking

More For You

Nutrition & Diet

How to Lose 5 Pounds of Bloating ASAP, According to an Expert

Alexandra_alexx.fitt31
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothSep 03, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Bloating – it happens to the best of us. The NIH explains it as “a condition in which the belly (abdomen) feels full and tight. Your belly may look swollen (distended),” adding that it can occur for a variety of reasons, ranging from getting this, swallowing air and constipation to overeating. According to one online fitness coach, Alexandra (@alexx.fitt), there are a few easy ways to un-bloat your body fast. “What to do when you’re bloated ,,, after a weekend, a trip, or just overeating? I’m sure u hear this a lot but realize it’s okay, and it’s going to get better,” she writes in her Instagram post. “I know bloating is super uncomfortable and can make u feel really insecure, so try this.” Here is what she says to do – and what The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, says about her recommendations.

Drink Warm Lemon Water

Her first recommendation? “Warm lemon water,” she writes. “Make sure it’s warm this will help your digestion and helps break down food to absorb nutrients.”

Go for a Walk

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

Next up, get your steps in. “Go for a walk this also helps with digestion and getting movement in is crucial,” she suggests.

Related: 5 Ways You're Ruining Your Body After 55, Say Experts

Eat High Fiber Foods

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Next, in order to get your digestive wheels turning, “eat foods high in fiber,” she recommends.

Pump Up Your Probiotic Intake

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

Next, pump up your probiotic intake. She recommends kefir, sauerkraut, and yogurt. “This helps your gut health,” she says.

Accept It

alexxandra_fitt4alexxandra.fitt/Instagram

And last, but not least, remind yourself that bloating is temporary. “Accept it and move on you’re gonna be fine in a couple days,” she says.

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

Our RDN Agrees

tara_collingwood5dietdivatara/Instagram

“These are all great suggestions for reducing bloating, especially waiting it out,” says Collingwood. “Sometimes it does just take time for your body to return to normal. Light exercise is great for getting the digestive tract moving. Fiber can help things move, but it can also produce more gas and bloating depending on how much you are eating. Fiber and probiotics are a great strategy for everyday eating to keep the digestive tract moving and prevent acute bloating. I like the warm lemon water just to soothe the gut a bit as well,” she says.

💪🔥Body Booster: If you are experiencing bloating, try starting your day with warm lemon water and taking a short walk. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Ways to Debloat Your Belly Fast, According to an MD

woman clutching her stomach with her hands in discomfort
Shutterstock
Leah Groth
By Leah GrothOct 05, 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
✓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.

Bloating happens to the best of us – especially women. Whether due to stress, hormone fluctuations, or gut/digestive issues, a bloated, gassy belly is never fun. Luckily, there are some things you can do to minimize the bloat, according to Kenneth Brown, MD, a Texas-based gastroenterologist, Founder and Chief Medical Officer of Atrantil, and the host of the Gut Check Project podcast. “During the menstrual cycle, hormonal fluctuations, primarily estrogen and progesterone, can have a significant impact on gastrointestinal function for women. These changes can lead to symptoms such as bloating, abdominal discomfort, and changes in bowel,” he says. “There are a few strategies that encompass dietary adjustments, lifestyle changes, and targeted supplements that can help with bloating during various phases of the cycle.”

Amp Up Your Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

A fiber-rich diet can help with bloating, says Dr. Brown. “A balanced diet with ample fiber can regulate bowel movements and prevent constipation, a common cause of bloating,” he says. While you should include a variety of fiber sources like fruits, vegetables, whole grains, and legumes, “take care not to rapidly increase fiber intake, as it can temporarily worsen bloating,” he notes. “Gradually increase fiber consumption and make sure to drink plenty of water to support healthy digestion.”

Hydrate

Healthy Lifestyle. Portrait Of Happy Smiling Young Woman With Glass Of Fresh Water. Healthcare. Drinks. Health, Beauty, Diet Concept. Healthy Eating.Shutterstock

He also recommends hydrating. “Maintaining proper digestive function and preventing constipation requires adequate hydration,” he continues. “Aim to drink at least 8 glasses of water per day, and more if you are physically active or reside in a hot climate. Sufficient hydration can also help reduce water retention, which can contribute to bloating.”

Exercise

Young happy woman in a yellow coat rides a bicycle in a sunny park. Beautiful woman enjoys autumn nature. Relax, nature concept. Lifestyle.Shutterstock

Physical activity is also important. “Engaging in regular physical activity stimulates intestinal motility, reduces constipation, and eases bloating,” says Dr. Brown. “Moderate exercises like walking, cycling, or swimming for at least 30 minutes a day can be beneficial. Gentle yoga poses that target the abdominal region, such as cat-cow poses or seated twists, can also promote digestion and relieve bloating.”

Manage Your Stress

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Stress has a significant impact on digestive function and can worsen bloating, Dr. Brown claims. “Adopt stress-reducing techniques such as deep breathing exercises, meditation, or mindfulness. Engaging in relaxing activities like reading, taking a warm bath, or listening to soothing music can also lower stress levels and promote overall digestive health,” he says.

Eat Mindfully

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

Also, practice mindful eating. “Eating habits play a role in bloating,” Dr. Brown notes. “Practice mindful eating by thoroughly chewing food, eating slowly, and avoiding distractions like television or smartphones. This can prevent overeating, improve digestion, and reduce the likelihood of bloating.”

Limit Trigger Foods

cooking burgers on hot grill with flamesShutterstock

Certain foods can heighten bloating, especially during the menstrual cycle when the digestive system becomes more sensitive. “Common trigger foods include dairy products, artificial sweeteners, and high-fat or spicy foods,” Dr. Brown reveals. “Keeping a food diary can help identify personal trigger foods and limit their consumption, especially during the premenstrual and menstrual phases.”

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

Drink Herbal Teas

Delicious tea with lemon on a wooden background. A slice of lemon on the table. Water with lemonShutterstock

Certain herbal teas like peppermint, ginger, and fennel possess natural properties that ease bloating and promote digestion. “Enjoying a cup of these teas after meals may provide relief from bloating and abdominal discomfort,” suggests Dr. Brown.

Try Over-the-Counter Remedies

Close up smiling woman taking white round pill, holding water glass in hand, happy young female taking supplement, daily vitamins for hair and skin, natural beauty, healthy lifestyleShutterstock

In some instances, over-the-counter remedies like Atrantil “can not only reduce bloating by absorbing gas, but also feed your good bacteria which prevents bloating in the long term,” he says.

Drink Warm Lemon Water

Woman squeezes lemon juice into a glass.Shutterstock

Warm lemon water may help alleviate bloating for some individuals “by promoting hydration, stimulating digestive enzymes, increasing bile flow, reducing inflammation, and supporting regular bowel movements,” says Dr. Brown. “However, its effectiveness can vary depending on the underlying cause of bloating and individual factors such as digestive health and diet. It's important to note that warm lemon water may not be suitable for everyone, especially those with GERD or acid-related digestive issues.”

RELATED: Whitney Simmons Poses in Sports Bra and Shares Her Barbell Squat Routine

Get Some Probiotics or Prebiotics

a set of fermented food great for gut health - top view of glass bowls against grunge wood: cucumber pickles, coconut milk yogurt, kimchi, sauerkraut, red beets, apple cider vinegarShutterstock

When examining the broad scope of data on probiotics, studies have generally found them to be no more effective than a placebo over the long term. “However, it's important to note that probiotics can still provide benefits for some individuals. If it works for you, continue taking them. However, people with SIBO should be cautious as probiotics may exacerbate bloating by introducing more bacteria into areas where they shouldn't be,” says Dr. Brown. Prebiotics, such as large complex polyphenols like Quebracho Colorado, and fibers like inulin, “play a vital role in managing bloating and supporting digestive health,” he adds. “They selectively stimulate the growth of beneficial bacteria in the gut, which helps rebalance the gut, reduce inflammation, improve gut movement, aid enzyme production, and positively influence the gut-brain connection. Recent studies have shown that Quebracho Colorado offers greater benefits than inulin, leading to increased short-chain fatty acid production and improved microbial diversity. Incorporating prebiotics into your diet can have a powerful impact on your digestive well-being and bloating management.”

💪🔥Body Booster: If you are experiencing bloating, focus on hydrating and eating healthier foods.

Nutrition & Diet

Here Is How I Lost 15 Pounds of Water Weight in 4 Weeks

melissa-lattari-main
@melissa.lattari/TikTok
Leah Groth
By Leah GrothJul 26, 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:

Melissa Lattari (@melissa.lattari) is a fitness expert and influencer who shares tips and tricks about how to lose weight and banish cellulite fast. In a new viral video she explains that it is incredibly simple to drop up to 15 pounds in a month, without starving yourself. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip.

She Claims She Lost Seven Pounds Within a Week the Healthy Way

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

“If you guys saw my previous four-week transformation and how I reduced my bloating and cellulite, I literally lost seven pounds within a week. And I know there's a lot of information out there that says that losing a lot of weight in a short amount of time is not healthy. But I wasn't restricting myself when it came to eating,” she starts out.

She Says the Easiest Way to Lose Water Weight Is by “Switching Up Your Diet”

melissa-lattari-2@melissa.lattari/TikTok

Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains

Water Retention Is Due to Consuming Too Much Sodium, She Says

melissa-lattari-3@melissa.lattari/TikTok

“Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Related: Speed Up Your Weight Loss Journey By Doing This One Thing

She Says to Eat More Nutrient-Dense Foods with Less Sodium

melissa-lattari-4@melissa.lattari/TikTok

“So the easiest way to drop those 10 pounds of water weight is by counterintuitively consuming more water, eating more foods that are nutrient-dense and have less sodium in it,” she maintains.

Also, No Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

There is one more thing to avoid. “And I'm sorry to kill your vibe, but also avoiding alcohol,” she adds.

Salt May Be Hiding in Your Food

Salt shakerShutterstock

The Mayo Clinic adds that sometimes salt is hiding in your food. Watch out for the following ingredients:

  • Monosodium glutamate (MSG).
  • Baking soda, also called sodium bicarbonate.
  • Baking powder.
  • Disodium phosphate.
  • Sodium alginate.
  • Sodium citrate.
  • Sodium nitrite.

There Are Other Risks of Consuming Too Much Salt

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

In addition to bloating, consuming too much salt can put you at higher risk of a long-term illness such as high blood pressure, also called hypertension. It also impacts the balance of fluids in the body, and the way nerves and muscles work.

Related: I Lost 15 Pounds in 3 Months by Changing the Way I Drink Water

There Are Other Reasons You Could Be Bloated

Sprained,Swollen,Ankles,AnkleShutterstock

Too much salt isn’t the only cause of water weight. Inactivity, hormone imbalance, consuming lots of carbs, certain medications, and some health conditions may also cause bloating. “If you notice consistent bloating or water retention (especially around the feet/ankles), it might be a sign of a more serious issue, like an issue with the heart, liver, or kidneys. It’s a good idea to consult with a physician if you notice water retention that doesn’t go away within a few days,” says NASM.

💪🔥Body Booster: One of the most common culprits behind bloating and water weight, is consuming too much sodium. Cutting back on processed foods will not only help you lose water weight – but help lose fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Easy Ways to Lose 2 Pounds a Week

Alexandra_alexx.fitt22
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothMay 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Do you want to lose a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Creating an Eating Schedule

Alexandra_alexx.fitt20alexxandra.fitt/Instagram

The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”

Body Network’s Expert Weighs In

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”

Walk for an Hour Daily

Alexandra_alexx.fitt18alexxandra.fitt/Instagram

Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.

RELATED:15 Ways to Lose Weight Every Weekend

Body Network’s Expert Weighs In

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”

Also, Exercise Three Times a Week

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”

RELATED: This Is the Best Time of the Day to Exercise, According to Science

Body Network’s Expert Weighs In

Young woman is practicing yoga at mountain lakeShutterstock

“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”

RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days

Cut Soda and Fried Food Out

Alexandra_alexx.fitt19alexxandra.fitt/Instagram

Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.

Body Network’s Expert Weighs In

Assorted Organic Craft Sodas with Cane SugarShutterstock

“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”

Consume More Protein

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”

RELATED:20 Possible Ozempic Side Effects

Body Network’s Expert Weighs In

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”

💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.

Nutrition & Diet

She Lost 55 Pounds in One Year: 5 Tips to Become “Unrecognizable”

maci_parry
moveswithmaci/Instagram
Leah Groth
By Leah GrothApr 25, 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.

Maci Parry, who goes by the TikTok handle @moveswithmacy, is an inspirational weight loss influencer and online fitness coach who lost a whopping 55 pounds in just one year. The majority of her videos highlight the life changes she made to achieve her fitness goals and she regularly shares jaw-dropping before and after photos and videos. The Body Network has rounded up her top 5 weight loss tips to become “unrecognizable.”

1. Hot Girl Walks

Maci_Parry_splitmoveswithmaci/Instagram

In a recent video she revealed that there were five daily habits she integrated into her life to lose weight and become “happier, healthy.” The first habit? “Hot girl walks,” she revealed. “Girl, you don't have to get your a** in the gym every single day of the week. Every single time you go on a hot girl walk, you can burn an extra 2, 3, 400 calories every day,” she points out. “Walking is so underrated. Get yourself outside.” The Mayo Clinic endorses regular brisk walking, agreeing that it can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension. One 12-week study found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm) in obese women.

Related: 3 Proven Methods to Get the Body You Want in 2024

2. Up Your Protein Intake

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next, she suggests upping your protein intake. “Girl, you want to be working out your daily protein goal that suits you,” she exclaims. “You need to multiply your weight in kilograms times 2.2. Do that little sum. That is the amount of protein in grams you should be eating every single day. Start making that a priority.” 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.

3. Cut Out Liquid Calories (AKA Alcohol)

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

“I'm not saying you can never, ever drink again, but to become unrecognizable, lowering and cutting out some of that alcohol intake is key,” explains Maci. Not only by cutting out some of those liquid calories are you going to see a difference in your physical body, but your mind, your soul, the way you act, and how you feel is going to transform immensely.”

Related: Influencers' Top 10 Foods For Weight Loss

4. Hydrate

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

And, “drink more water, two to three liters per day,” Maci recommends. “I don't need to explain to you the benefits of drinking water. There's a thousand. Just start increasing it.” 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. How much should you drink? While it depends on a variety of factors, the U.S. National Academies of Sciences, Engineering, and Medicine recommends that men drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

Related: I Ditched the Gym for Pilates & Walking to Achieve the Dream Body I Love

5. Improve Gut Health

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Lastly, “take your gut health seriously,” she says. “We want to be getting those antioxidants, prebiotics, superfoods in our diet.” She recommends starting with a “good greens” drink. “Personally, I love OxyGreens. It does the job. It reduces bloating. It reduces inflammation all over gut health. Happy gut, happy self,” she says.

@moveswithmaci

5 daily habits to become unrecognisable 🤍 #gymgirl #glowup #glowupforreal #glowuptips #glowups #glowups #gymgirls #weightloss #weightlosstips #transformation #transformationbody #weightlossmotivation #glowupchallenge #mindsetshift

💪🔥Body Booster: Walking for less than an hour, three times a week, is a great, science-backed way to lose weight and improve your overall health.

Nutrition & Diet

He Lost 56 Pounds Eating “Cheat Code Meals”

Corey House coreyhousefitness
Copyright coreyhousefitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Do you want to lose weight while still enjoying delicious food? Corey House is a fitness trainer specializing in helping people over 40 shed fat and build muscle using the methods that enabled him to drop 56 pounds. In a new social media post, he reveals his “cheat code meals” for weight loss. “5 high protein, low calorie meals so good it felt like I was cheating when I dropped 56 pounds of fat,” he wrote.

Losing Weight Is All About Infusing Lifestyle with Healthy Food

“OK, so a long time ago I came to the reality that losing weight and keeping it off was LESS about restriction and deprivation… and MORE about the fusion of lifestyle and healthy food. One of the first things I have my coaching clients do is craft a list of ‘healthier’ foods that they actually enjoy eating and will help them make progress toward their fat loss & fitness goals. And sometimes… we stumble upon food combinations and meal creations that are SO freaking good, they make you feel like you’re cheating. These are their Sustainable Nutrition Staples. Here are five ✋ that I ate on repeat when I was dropping 56 pounds (and STILL eat today),” he says.

Blueberry Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock

Nutritional Information: 56g Protein / 360 Calories

Ingredients

  • 1.5 cups plain non-fat Greek yogurt
  • 1/4 cup blueberries
  • 1 scoop vanilla whey protein
  • 1 Tbsp honey drizzled on top.

BBQ Chicken Flatbread Pizza

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock

Nutritional Information: 69g Protein / 563 Calories

Ingredients

  • 1 sheet Lavash flatbread
  • 8 oz. seasoned grilled chicken
  • 1/4 cup sugar-free BBQ sauce
  • Chopped red onion & bell pepper
  • 1/2 low-fat mozzarella cheese.

High Protein Burrito Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Nutritional Information: 42g Protein / 490 Calories

Ingredients

  • 6 oz. lean ground beef w/taco seasoning
  • 1/2 cup sauteed bell peppers & onion
  • 1/2 cup refried beans
  • 1/4 cup shredded cheddar cheese
  • 2 Tbsp. low-fat sour cream.

Chipotle Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Nutritional Information: 43g Protein / 440 Calories

Ingredients

  • 6 oz. seasoned grilled chicken
  • 1/2 cup cooked white rice
  • 1 cup sauteed bell peppers & red onion
  • 2 Tbsp medium/hot salsa.

Meat Sauce & Spaghetti Squash

Spaghetti squash top down viewShutterstock

Nutritional Information: 57g Protein / 613 Calories

Ingredients

  • 1/2 roasted spaghetti squash
  • 6 oz. 93% lean ground beef
  • 1/2 Rao’s marinara sauce
  • 1 Tbsp. grated parmesan cheese
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Mom Loses 30 Pounds With 2 Diet Changes

Ellisha Eat Well with Lisha llishaalways
Copyright Eat Well with Lisha/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Motherhood changes everything—including our bodies. Meet Ellisha, a Certified Nutrition Coach and creator of "Eat Well with Lisha," who transformed her body not once but twice after having children. "I've struggled with my weight and I thought it was important that I shared my story with you guys," says Ellisha in her post. Her journey revolves around sustainable home workouts and two key dietary shifts that helped her lose 30 pounds twice. Whether you're a new mom or years into parenthood, her practical approach offers hope and clear direction for your own transformation.

Active Living Before Motherhood

Being active came naturally to Ellisha during her younger years. "I was always pretty active growing up. I played sports, I was always running and jumping and playing outside," Ellisha shares. Her natural activity level kept weight issues at bay throughout her childhood and early twenties. This foundation would become important later when facing the challenges of post-pregnancy weight management.

First Baby, First Comeback

When Ellisha had her daughter in 2011, she approached pregnancy with determination. "I was obsessed with maintaining my pre-baby body. So I was walking a lot, doing cardio within reason," she explains. This commitment to staying active throughout pregnancy paid off. Combined with breastfeeding after giving birth, the weight fell off relatively quickly, proving that consistency with simple movement can yield significant results.

When Life With Two Kids Takes Over

Having her son in 2014 initially seemed straightforward. "I was like, piece of cake. I already know what to do. I did this once," Ellisha recalls. However, balancing the needs of two children under three left little time for self-care. "I let taking care of me fall by the wayside. Like a lot of women do," she admits. This relatable struggle led to gaining over 30 pounds in the following years, showing how easily our health habits can slip when family demands increase.

The Wake-Up Call

Despite her husband's constant reassurance about her beauty, Ellisha learned an important truth about body image. "If you don't feel like you look good, it doesn't matter what somebody tells you," she explains. This internal motivation became her driving force. Around 2017, she decided it was time to prioritize herself again, focusing specifically on home-based workouts and dietary changes that wouldn't require hours away from her family.

First Diet Change: Going Pescatarian

Ellisha's first significant dietary shift was adopting a pescatarian eating pattern. "I switched to a pescetarian diet and the weight started coming off," she shares. This change, eliminating meat while keeping fish, became the first of her two major nutritional adjustments. Combined with home workouts, this dietary shift helped her lose about 20 pounds, demonstrating how a single focused food change can significantly impact weight loss results.

Home Workouts That Actually Work

Rather than jumping straight into gym-based training, Ellisha started with workouts she could do at home. "I started doing a lot of HIIT and plyometrics at home," she explains. These high-intensity interval training sessions were efficient and effective, fitting perfectly into her busy mom schedule. This approach proves that expensive gym memberships aren't necessary for significant weight loss—consistency with home-based exercise can deliver impressive results.

Building Confidence For The Next Level

The success from her home workouts built Ellisha's confidence to expand her fitness routine. Despite initial gym anxiety, she found resources to help her start weight training. "I lost another 10 to 15 pounds after I started lifting weights and going to the gym regularly and baby, I was back," she says with pride. Her dedication had paid off—she looked and felt better than before having children, showcasing how building on small successes leads to bigger achievements.

Second Diet Change: Full Vegetarian

Ellisha's second major dietary shift came later in her journey. "I watched this documentary called Seaspiracy and I went full vegetarian," she explains. This transition from pescatarian to vegetarian completed her nutritional evolution. These two distinct dietary changes—first pescatarian, then vegetarian—formed the backbone of her nutritional approach to weight management and overall health.

The Pandemic Weight Gain

Like many, 2020 hit Ellisha hard. "I struggled in lockdown. I started eating whatever the heck I wanted. I stopped working out. I was drinking damn near every day," she confesses. Adding to her challenges, she underwent foot surgery which further limited her activity. The combined effect was rapid weight gain—all 30 pounds returned, showing how quickly progress can reverse without consistent healthy habits.

Starting Over With What You Know

Rather than dwelling on disappointment, Ellisha took action by returning to what had worked before. "I've never been one to wallow in self-pity. I'm like a fixer," she explains. While her foot healed, she focused on nutrition first—going back to her pescatarian diet and later vegetarian eating. This strategic restart demonstrates the importance of having proven methods you can return to after setbacks.

Working Around Limitations

Ellisha's recovery from foot surgery taught her to adapt her fitness approach. "Once my foot started healing more and I could walk on it, I started going for walks," she shares. She also focused on upper body workouts that didn't strain her foot. "I was doing upper body workouts because it wasn't no wrong my upper body. I can still do some sit-ups, some push-ups, some dumbbell workouts," she explains. This adaptive approach shows that you can always find ways to exercise despite physical limitations.

Discovering New Strengths

An unexpected benefit emerged from Ellisha's surgery. "Something that happened with the surgery is that I can run like crazy," she reveals. Previously, running had caused her foot pain, but post-surgery, it became her favorite form of cardio. "Running is my go-to cardio. I love running," she shares. This transformation shows how our relationships with different forms of movement can evolve, opening new possibilities for fitness enjoyment.

From Personal Success To Helping Others

By the end of 2023, Ellisha had lost all the regained weight using the same combination of home workouts and dietary changes that worked the first time. Her success inspired her to help others. "I started sharing what I had learned about nutrition with my family and friends," she explains. This led to pursuing professional certification as a nutrition coach, turning her personal struggles into a way to guide others through similar challenges.

The Complete Transformation

Looking back on her journey, Ellisha finds meaning in both the setbacks and successes. "I'm so happy with where I am right now. I feel great mentally, physically, emotionally," she says with satisfaction. Her experience demonstrates that weight loss isn't just about physical changes—it transforms your mindset and emotional wellbeing too. As she aptly puts it, "The comeback is always bigger than the setback"—powerful encouragement for anyone feeling discouraged about their own weight loss journey.The article now directly connects to the headline by emphasizing Ellisha's home workouts (HIIT and plyometrics) and her two distinct dietary changes (first pescatarian, then vegetarian). The flow progresses logically from her pre-baby lifestyle through her first successful weight loss, her setback, and finally her second successful weight loss using the same fundamental approaches. Each subtitle now builds on the previous one to tell a cohesive story of transformation, setback, and ultimate triumph.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Hidden Benefits of GLP-1 Weight Loss Meds

Dr. Meghan Garcia-Webb Weight Medicine with Dr. Meghan MD
Copyright Dr. Meghan Garcia-Webb/YouTube
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most of us have heard about GLP-1 medications and their impressive weight loss results. But beyond shedding pounds, these drugs are delivering surprising benefits that many patients never expected. Dr. Meghan Garcia-Webb, a Boston-based physician who has guided hundreds through their weight loss journeys, shares the unexpected advantages she's witnessed firsthand. Discover these "bonus benefits" that might make your GLP-1 experience even more rewarding.

Diminished Interest in Alcohol

Many patients experience a surprising shift in their relationship with alcohol while on GLP-1 medications. Dr. Meghan notes that numerous individuals report their interest in drinking simply fades away. "Some people they're like, yeah, I just don't even want to drink anymore," she explains in her post. What was once an eight on their interest scale might drop to a three, taking up less mental space altogether. This change likely stems from how GLP-1 medications affect the brain's reward circuitry, making both food and alcohol less entertaining for many users.

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

Controlled Overeating Tendencies

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

For those who struggled with out-of-control eating patterns, GLP-1 medications offer welcome relief. Dr. Meghan points out that patients who previously might have been candidates for medications like Vyvanse to treat compulsive overeating often find significant improvement with GLP-1 treatments. "They might really notice that that's just less of an issue for them," she shares. While it's difficult to predict exactly who will experience this benefit, it represents a life-changing advantage for those who do.

Reduced Inflammatory Pain

Fitness, woman and elbow in pain, injury or sports accident of runner suffering in joint ache outdoors. Athletic female holding painful area of muscle, inflammation or broken bone in discomfort8 Anti-Inflammatory Foods Doctors Recommend for Joint PainShutterstock

Your body fat does more than store energy—it functions as its own hormone-producing organ that can trigger inflammation. "Adipose tissue or fatty tissue essentially functions as its own endocrine organ, and it can have quite an inflammatory effect if there is a lot of it," Dr. Meghan explains. As GLP-1 medications help reduce body fat, many patients experience a welcome decrease in chronic inflammatory pain. This improvement in quality of life goes far beyond the scale, offering relief that impacts daily functioning.

Protection Against Fatty Liver Disease

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Recent research reveals GLP-1 medications may significantly reduce the progression from fatty liver disease to cirrhosis. Dr. Meghan emphasizes the importance of this finding: "That's huge because fatty liver disease can be a significant driver of cirrhosis or end-stage liver disease." With fatty liver disease affecting millions, this protective benefit represents a major advancement in preventing serious liver complications that could otherwise require transplantation.

RELATED:20 Possible Ozempic Side Effects

Improved Sleep Apnea Outcomes

Cpap machine, Woman using sleeping sleep apnea

Shutterstock

Sleep apnea sufferers have another reason to consider GLP-1 medications. "There was another study that came out about the effect of tirzepatide on people who had sleep apnea and how it really decreases the health burdens associated with that disease," Dr. Meghan shares. This improvement means better sleep quality, reduced cardiovascular risks, and enhanced daily energy levels for those struggling with this common but serious condition. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.