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Nutrition & Diet

7 “Efficient Girl Weight Loss” Tips That Help You Drop Pounds Fast

Have fun while losing weight with these simple hacks.

Leah Groth
By Leah GrothJun 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Young cauciasian fitness woman wearing sport clothes training outdoors drinking fresh water
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Leah Groth
By Leah GrothJun 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Nutrition & Diet

Hanji (@coachedbyhajni) is an online diet and fitness coach who has built up a serious following on TikTok. Most of her videos offer helpful tips and tricks about how to lose weight via diet and nutrition. In one viral video she shares some “efficient girl” weight loss tips. “If you want to drop weight and you are too lazy to go to the gym, here are my top seven tips on how to do just that without it feeling like it's too much effort,” she says in the clip.

1. Drink One-Half to a Liter of Water in the Morning

@coachedbyhajni

I want to call these efficient girl weight loss tips 🥰 #weightlosstips #weightlosshacks #lazygirlfitness #lazygirlweightloss #lazygirlworkout #weightlossjouney #fatlossjourney #loseweightqickly #fastweightloss #quickweightloss #fatlosstips #femalefitnessmotivation #shygirlfitness #shygirlworkout #femalefitnesscoach #femalefitnesscoaching

“Here's a fun piece of info for you: Your body doesn't actually know the difference between hunger and thirst,” says Hanji. “By the time you're thirsty, you're already dehydrated, so make sure that you start your day by drinking half a liter to a liter of water to obviously be a hydrated queen, and also to help you be more satiated.” What should your daily hydration goal be? The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women, 11.5 cups (2.7 liters) of fluids.

2. Eat a Protein-Packed Breakfast

Steak and Eggs. Steak, served medium rare with eggs scrambled or sunny side up, toast and potato hash. Traditionally classical American or French Bistro breakfast or brunch favorite: steak and eggs.Shutterstock

“Talking about morning stuff, you also want to be having at least 30 grams of protein in your breakfast,” says Hanji. “This is to help keep you satiated during the day, and also to help you prevent any muscle loss because you don't want to end up like an inflated balloon when you lose weight. You want to make sure that you lose it from body fat, so to prevent that, you're going to want to eat enough protein.” Why is protein so important? Not only does it keep you feeling full and satiated throughout the day, but clinical trials have found that amping up your intake not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

3. Go On a Hot Girl Walk

Woman running outdoors in morningShutterstock

Next up, “you want to go on a hot girl walk,” recommends Hanji. “I know that this might be a bit more effort than you were expecting, but going on a 20 to 30 minute walk first thing in the morning is not only going to help boost your activity levels throughout the day, but it's also going to help reset your mind. It's going to be an amazing time for you to listen to a podcast and to just be in nature and be a bit mindful.” Weight loss isn’t the only benefit of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Do Squats, Lunges, and Pushups Throughout the Day

Sporty Asian woman doing push-ups outdoorsShutterstock

“Okay, this fourth one is actually my favorite and the weirdest one. This is going to help you maintain the curves where you want them to be,” says Hanji. “So whenever you arrive at the office, every single time you go to the bathroom, I want you to be doing 10 squats, 10 lunges per leg, and 10 incline pushups on the sink to make sure that you're working out those muscles without having to go to the gym.” Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

5. Grab a Protein Bar Instead of Chocolate

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

“My fifth tip is actually going to be a small swap that I want you to make. Next time you go shopping for that chocolate bar. I want you to grab a protein bar instead because it's not only going to help you satisfy your cravings for chocolate, it's also going to give you some extra boost of protein, which is again, going to help you preserve that muscle mass so you don't end up looking like a deflated balloon as you lose weight,” she says.

6. Walk for Five Minutes Every Hour

Fit woman walking in park during autumn timeShutterstock

Hanji recommends using your phone for the next suggestion. “You want to set an alarm or a timer for every hour, so every maybe 55 minutes, I want this to go off, and I want you to get up. The moment you hear that alarm or you feel that buzz on your wrist, I want you to get up and walk around the office for about five minutes just to increase your energy expenditure this way,” she says. “Combining this with your hot girl walk in the morning, you're going to basically increase your energy expenditure and put yourself further into a calorie deficit.”

Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

7. Only Let Yourself Watch Netflix or YouTube When You Are Doing Cardio

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“The last step that I have for you today is basically limiting your Netflix and YouTube time only for cardio,” says Hanji. “I want you to get on that treadmill and have some fun. Watch your favorite show, watch a YouTube video. Enjoy that time and limit your watch time to only the times when you're watching cardio this, where you're going to be basically combining fun with progress. Who doesn't love that?”

💪🔥Body Booster: To maximize energy expenditure, go on one long walk in the morning and take mini walks every hour.

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Nutrition & Diet

7 “Efficient Girl Weight Loss” Tips That Help You Drop Pounds Fast

Young cauciasian fitness woman wearing sport clothes training outdoors drinking fresh water
Shutterstock
Leah Groth
By Leah GrothJun 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Hanji (@coachedbyhajni) is an online diet and fitness coach who has built up a serious following on TikTok. Most of her videos offer helpful tips and tricks about how to lose weight via diet and nutrition. In one viral video she shares some “efficient girl” weight loss tips. “If you want to drop weight and you are too lazy to go to the gym, here are my top seven tips on how to do just that without it feeling like it's too much effort,” she says in the clip.

1. Drink One-Half to a Liter of Water in the Morning

@coachedbyhajni

I want to call these efficient girl weight loss tips 🥰 #weightlosstips #weightlosshacks #lazygirlfitness #lazygirlweightloss #lazygirlworkout #weightlossjouney #fatlossjourney #loseweightqickly #fastweightloss #quickweightloss #fatlosstips #femalefitnessmotivation #shygirlfitness #shygirlworkout #femalefitnesscoach #femalefitnesscoaching

“Here's a fun piece of info for you: Your body doesn't actually know the difference between hunger and thirst,” says Hanji. “By the time you're thirsty, you're already dehydrated, so make sure that you start your day by drinking half a liter to a liter of water to obviously be a hydrated queen, and also to help you be more satiated.” What should your daily hydration goal be? The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women, 11.5 cups (2.7 liters) of fluids.

2. Eat a Protein-Packed Breakfast

Steak and Eggs. Steak, served medium rare with eggs scrambled or sunny side up, toast and potato hash. Traditionally classical American or French Bistro breakfast or brunch favorite: steak and eggs.Shutterstock

“Talking about morning stuff, you also want to be having at least 30 grams of protein in your breakfast,” says Hanji. “This is to help keep you satiated during the day, and also to help you prevent any muscle loss because you don't want to end up like an inflated balloon when you lose weight. You want to make sure that you lose it from body fat, so to prevent that, you're going to want to eat enough protein.” Why is protein so important? Not only does it keep you feeling full and satiated throughout the day, but clinical trials have found that amping up your intake not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

3. Go On a Hot Girl Walk

Woman running outdoors in morningShutterstock

Next up, “you want to go on a hot girl walk,” recommends Hanji. “I know that this might be a bit more effort than you were expecting, but going on a 20 to 30 minute walk first thing in the morning is not only going to help boost your activity levels throughout the day, but it's also going to help reset your mind. It's going to be an amazing time for you to listen to a podcast and to just be in nature and be a bit mindful.” Weight loss isn’t the only benefit of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Do Squats, Lunges, and Pushups Throughout the Day

Sporty Asian woman doing push-ups outdoorsShutterstock

“Okay, this fourth one is actually my favorite and the weirdest one. This is going to help you maintain the curves where you want them to be,” says Hanji. “So whenever you arrive at the office, every single time you go to the bathroom, I want you to be doing 10 squats, 10 lunges per leg, and 10 incline pushups on the sink to make sure that you're working out those muscles without having to go to the gym.” Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

5. Grab a Protein Bar Instead of Chocolate

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

“My fifth tip is actually going to be a small swap that I want you to make. Next time you go shopping for that chocolate bar. I want you to grab a protein bar instead because it's not only going to help you satisfy your cravings for chocolate, it's also going to give you some extra boost of protein, which is again, going to help you preserve that muscle mass so you don't end up looking like a deflated balloon as you lose weight,” she says.

6. Walk for Five Minutes Every Hour

Fit woman walking in park during autumn timeShutterstock

Hanji recommends using your phone for the next suggestion. “You want to set an alarm or a timer for every hour, so every maybe 55 minutes, I want this to go off, and I want you to get up. The moment you hear that alarm or you feel that buzz on your wrist, I want you to get up and walk around the office for about five minutes just to increase your energy expenditure this way,” she says. “Combining this with your hot girl walk in the morning, you're going to basically increase your energy expenditure and put yourself further into a calorie deficit.”

Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

7. Only Let Yourself Watch Netflix or YouTube When You Are Doing Cardio

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“The last step that I have for you today is basically limiting your Netflix and YouTube time only for cardio,” says Hanji. “I want you to get on that treadmill and have some fun. Watch your favorite show, watch a YouTube video. Enjoy that time and limit your watch time to only the times when you're watching cardio this, where you're going to be basically combining fun with progress. Who doesn't love that?”

💪🔥Body Booster: To maximize energy expenditure, go on one long walk in the morning and take mini walks every hour.

Nutrition & Diet

7 Rules to Losing a Lot of Weight Quickly

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andrewholmes79/TikTok
Leah Groth
By Leah GrothFeb 16, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Andrew Holmes (@andrewholmes79) is a fitness and weight loss coach who helps people blast fat and get into the best shape of their lives. In a viral video he discusses two approaches to weight loss, one sustainable and the other not. “If you want to lose a lot of fat very quickly, this is exactly what you need to do,” he says. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics.

1. You Can Lose Weight Rapidly, But It Won’t Be Sustainable

If you want to lose weight fast, Andrew suggests fasting “for about 23 hours every day” and replacing meals “with only protein shakes.” As for exercise, “get at least seven hours of intense cardio every day,” he jokes, revealing that drastic plans aren’t sustainable. “So any fat that you did lose is likely going to come right back, plus even more so.” Collingwood agrees. “Nothing extreme!” she says.

2. Don’t Lose More Than Two Pounds Per Week

A pair of female feet standing on a bathroom scaleShutterstock

The first rule to “avoid rebounding and keep the weight off for good” is that you shouldn’t “lose fat any faster than 0.5 to two pounds per week,” says Andrew. Collingwood agrees that this is an excellent pace of weight loss. “If you have a lot to lose, 2 pounds per week might be realistic for you. If you only have a little to lose, even a half pound per week can add up after a month or two,” she notes.

RELATED:7 Surprising Reasons Why You Should Walk 10,000+ Steps a Da

3. Don’t Cut Out or Restrict Food Groups

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

Next, “do not cut out or restrict any food groups,” he says. Colingwood agrees with this. “If you cut out entire food groups you are asking for nutritional deficiencies and potentially other health risks,” she says.

4. Don’t Skip Meals

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

He also advises against skipping meals. “When you skip meals you get ravenously hungry. When you are really hungry, you make bad choices for the next time you eat, you eat too quickly, and you end up eating too much. I would rather you eat but just eat a smaller amount so you aren’t starving yourself. Plus, skipping meals can slow down your metabolism, teaching your body to hang on to calories when you do finally get around to eating,” says Collingwood.

5. Eat Three Balanced Meals Per Day

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Instead, he says to eat three balanced meals a day. “Well rounded meals keep you satisfied for longer and also provide you with the nutrients you need,” says Collintwood. “Your body is happier and doesn’t have to go into starvation mode or waste muscle or use protein for energy.”

6. Consume 30 to 50 Grams Protein Per Meal

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Also, make sure to get at least 30 to 50 grams of protein every meal. Collingwood notes that protein needs depend on body size, gender, and of course activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Related: Denise Austin Shares Workout to “Tone and Tighten Your Thighs”

7. Lift Weights Three Times a Week

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Finally, Andrew suggests lifting weights at least three times per week. “Lifting weights will help you maintain muscle mass when you are losing weight instead of losing it,” explains Collingwood. “Plus, the more muscle you have the higher your metabolism and the more calories you burn at rest.”

💪🔥Body Booster: If you are losing weight, strength and weight training are extra important. If you don’t lift, you will risk losing muscle instead of fat.

Nutrition & Diet

I'm a Weight Loss Coach and Here Are 4 Ways You Can Lose 10 Pounds in 30 Days

soraya_project_s_lifestyle
project.s.lifestyle/TikTok
Leah Groth
By Leah GrothMay 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Soraya is a certified maco nutrition and fat loss coach and TikTok influencer who uses the handle @project.s.lifestyle. Her goal is to help people get their “dream body” without “ditching” their favorite foods. In one of her many viral TikTok videos, she reveals “exactly what you should be doing every single day” to lose 10 pounds in 30 days.

1. 1. Walk 7,000 Steps or More Per Day

@project.s.lifestyle

How to lose 10 pounds in the next 30 days 🔥💪🏾 Head to the 🔗 in my bio for help 📲 #weightlosscoach #weightlossforwomen #weightlossformoms #weightlossforwomenover30 #greenscreenvideo #greenscreen

“The first thing you want to do is walk 7,000 steps or more every single day,” says Soraya. “A lot of people say 10,000 steps is the magic number, but really someone just made that up because 10 is a round number and it's easier to remember. In actuality, 7,000 is all you need. If you get in more than that, that's great, but 7,000 is the benchmark.”

2. Research Backs Up the Health Benefits of 10,000 Steps Per Day

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

A recent study from JAMA Network Open suggests that taking just 7,000 steps a day may significantly improve health outcomes, despite the widely promoted fitness goal of reaching 10,000 daily steps. The study, published this month in JAMA Network Open, found that middle-aged individuals who averaged at least 7,000 steps per day had a 50 to 70 percent lower risk of dying from any cause over the next ten years compared to those who took fewer steps. The reduced risk of premature death was observed across both genders and in both Black and white participants.

"We saw that you can get a lot of benefit from 7,000 steps," said Amanda Paluch, assistant professor of kinesiology at the University of Massachusetts Amherst and lead author of the study.

The findings suggest that while 10,000 steps remain a worthy goal, significant health benefits can be achieved with a more attainable daily step count of 7,000.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

3. 2. Follow the 80/20 Style of Eating

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

“Second thing is, you want 80% of your nutrition to be coming from whole foods and 20% fun food,” says Soraya. “Reason being, a lot of whole foods are high volume foods, meaning you can eat a lot of them for not a lot of calories.” She explains that this is a great way to ensure you're eating plenty of food while still being in a deficit. “And the reason I say 20% fun foods is because if you just eat whole foods, yes, sure, you probably won't be overeating as much, but at some point you're going to get cravings. You're going to binge and go right back. Chill habits, including fun foods, allow you to stay satisfied and consistent with the journey that you're on.”

4. Research Supports Small Splurges

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

While there is no specific study supporting the 80/20 diet, a 2014 study published in Obesity Facts found that small splurges won’t impact weight loss if you follow a healthy diet the majority of the time. It will also improve overall health and decrease risk for heart disease, high blood pressure, and cancer.

5. 3. Amp Up Your Protein Intake

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

Number three, “you want to make sure you're eating enough protein,” says Soraya. “I recommend going with 0.6 times your body weight to start.” For a 200 pound person, this would be aiming for 120 grams of protein. “This is because protein keeps you full longer than any other macronutrient. The longer you stay full, the less hungry you'll be. The more likely you can stay consistent with your nutrition habit,” she explains.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

6. Studies Find That Protein Helps You Lose Weight

Research supports Soraya’s claims. 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.

7. 4. Set Realistic Weight Loss Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

While Soraya’s tips will help you lose weight fast, “it's not realistic to lose that much on a month-to-month basis,” she admits. “A more realistic goal, if you're being pretty consistent with exercise nutrition, is to lose 0.5 to 0.7% of your body weight on a weekly basis. So say you're 200 pounds, that's about one to 1.5 pounds per week, which is about four to six pounds per month. That's more sustainable and that's more healthy,” she says.

Related: I Lost 88 Pounds With These 4 Simple Binge-Busting Tips That Worked

8. Other Experts Agree That Sustainable Weight Loss Trumps Crash Diets

Chris_McMahonChristopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, tells The Body Network that losing one-half to one pound per week is a sustainable approach to weight loss – and the numbers will add up fast. After three months a pound-per-week weight loss would equal 15 pounds. “Doing ultra restrictive diets, that's what doesn't work,” says McMahon. “And it's not that the diet itself doesn't work, you'll lose the weight. It's just you'll gain it back very fast.”

💪🔥Body Booster: For sustainable weight loss aim ose 0.5 to 0.7% of your body weight on a weekly basis. For a 200-pound person, this would be about one to 1.5 pounds per week, or four to six pounds per month.

Nutrition & Diet

7 Weight Loss Myths You Should NEVER Follow, According to Expert

Depressed and sad young woman in kitchen
Shutterstock/Jiri Miklo
Ferozan Mast
By Ferozan MastMay 20, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Weight loss coach Soraya (@project.s.lifestyle) is a diet and fitness influencer with well over 300K followers on TikTok, and she has plenty to say about healthy—and in this case, not so healthy—ways to lose weight. Clearly frustrated by the massive amount of bad fitness information floating around online, Soraya put together a video debunking some of the silliest and most dangerous weight loss myths that could be derailing your wellness routine. Here are 7 weight loss myths Soraya wants you to never follow. Read on to find out!

1. Detoxing Works

@project.s.lifestyle

Common weight loss tips I hear that don’t work and actually make things a lot worse ❌❌ Head to the 🔗 in my profile for personalized coaching 📲 #weightlosscoach #fatlosscoach #weightlosstips

Soraya emphasizes the point that the human body is perfectly capable of detoxing itself without the need for expensive supplements or juices. “This is a complete waste of your time,” she says, advising that the best “detox” is simply to get back into a good routine as soon as possible. "Detoxing, as commonly marketed in the form of diets, supplements, or procedures, is often based on the premise that your body needs help getting rid of toxins," says celebrity personal trainer Kollins Ezekh. "However, the human body is already equipped with its own highly efficient detoxification systems. Organs like the liver, kidneys, digestive system, skin, and lungs are constantly working to process and eliminate toxins. These natural systems are usually very effective, provided they are healthy and functioning properly."

2. Everyone Needs the Same Calories

Calories Nutrition Food Exercise ConceptShutterstock

This is important! Soraya reminds followers calorie requirements change from person to person, depending on weight and lifestyle factors. Limiting calories too much can backfire and negatively impact workouts. “The amount of calories that you need to be eating is going to be customized based on your height, weight, goals, activity, a lot of different factors,” she says.

Related: Kim Kardashian’s Trainer Shows Her “Perfect Body” and Reveals How She Overcame YoYo Dieting

3. Blast Your Belly Fat

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

No one exercise is going to blast any body part, let alone belly fat. A decent diet and workout routine will help with a sensible calorie deficit, which will lead to fat loss everywhere. “You can't spot reduce fat,” Soraya insists. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat,” say the experts at Harvard Health. “Exercise can also help keep fat from coming back.”

4. Exercise More To Cover Diet

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weightsShutterstock

There is no need to go crazy over-exercising because you ate more calories than intended over the weekend. Simply return to your normal health and fitness routine without trying to “make up” for the extra food. “I used to be guilty of this working out more because you ate more,” Soraya admits.

RELATED:5 Signs You Are Burning Fat While Exercising

5. Waist Trainers

Close up overweight woman measuring her hip with tape measure.Shutterstock

Soraya is blunt about the uselessness of waist trainers for weight loss. “Save your money,” she says. Waist trainers might force you to eat less, but this is not a long-term solution. In fact, wearing a waist trainer could be downright dangerous. “There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” hepatologist Jamile Wakim-Fleming, MD, tells the Cleveland Clinic. “This causes people to report more gas because gas is retained, which causes bloating.”

6. Grilled Chicken Is Best

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Grilled chicken is a stereotypical high-protein meal option, but don’t feel trapped in a chicken rut. There are so many other options! “Tempeh, tofu, ground turkey, Greek yogurt, eggs. There's a bunch of really yummy protein snacks,” Soraya advises.

Related: 12 Best Foods For Men to Build Muscle

7. Slow and Steady Wins the Race

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

It’s boring but true—if you want to lose weight, and more importantly, keep it off, good lifestyle habits will take you there. Detoxing and waist trainers will not! “That's exactly what to help my clients do inside my coaching program,” Soraya says. “Proper nutrition supports overall health, which is essential for consistent and effective exercise,” Ezekh says.

💪🔥Body Booster: Nothing is more effective for weight loss than a consistent, sensible diet and workout routine. There are no shortcuts! Take it one day at a time.

Nutrition & Diet

I Lost 15 Pounds in 6 Weeks by Doing These 3 Things

Isis_Kellier3
isiskellier/TikTok
Leah Groth
By Leah GrothMar 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback

Isis Kellier is a diet and fitness influencer who regularly shares videos on her channel about how she lost weight fast and got into the best shape of her life. In one TikTok video she reveals how she dropped an average of 2.5 pounds a week by making a few simple changes to her diet and fitness routine. “How I lost 15 pounds in six weeks,” she starts the clip, going on to reveal her secrets. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

1. Intermittent Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The first thing Isis did? Intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added. In another video she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm she drinks two Premiere Protein shakes.

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

2. Expert Weighs in on OMAD

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“It sounds like she is only eating in a less than 4 hour window which is a very small eating window,” Collingwood notes. “I like that she has antioxidant rich green juice and fruit, but that is not really a ton of produce or fiber. When you eat most of your produce as juice, you are missing out on a lot of fiber which is really important for gut health and keeping the microbiome in check.” As for protein, she is likely meeting her requirements with the grilled chicken, “not sure size but let’s assume 4 oz = 28 grams of protein and two premier protein shakes at 30 grams each gives her another 60 grams to push her over 80 grams for the day,” she notes. “However, two highly processed protein shakes are not really providing the quality of food we like for overall good health. They do have a lot of vitamins and minerals added to them, which she needs because she is not eating very many calories or a variety of foods.” She is happy to see some carbs in the pasta, “but vodka sauce does not really provide much nutritional value,” she adds. “ Marinara would be much better with the antioxidants and nutrients in tomatoes.” Overall Collingwood is concerned about her low calorie intake. “Again, I don’t have exact portion sizes but I estimate this to be about 1000-1200 calories.”

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

3. 30-60 Minutes of Cardio Daily

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Next up? “30 to 60 minutes of cardio daily,” she reveals. In the other video she reveals that she does “fasted cardio” in the morning prior to her first meal.

4. Expert Weighs in On Her Workout

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According to Collingwood, 30 to 60 minutes of cardio “is great,” she says. However, “if she is doing this in the morning and not getting any calories until 2 PM (and that is very few with the green juice and fruit and no protein) she is leaving her body susceptible to poor recovery, injury risk, dehydration, and low energy,” she points out.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

5. Calorie Deficit

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Her final secret to losing 15 pounds in six weeks? Maintaining a “caloric deficit,” she says. The basic math of calories in vs calories out is caloric deficit which is necessary to lose weight, Collingwood agrees. “But you can create a caloric deficit in many other more healthy ways that include fueling the body in more regular intervals, feeding more nutritious foods, and having more balance.”

6. Bottom Line: Is a 15-Pound Weight Loss in 6 Weeks Realistic?

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Collingwood and most experts agree that a healthy weight loss rate is typically one to two pounds per week. “15 pounds in 6 weeks is a bit higher than that,” Collingwood points out. “It all depends on how much weight someone has to lose. If you have 100 pounds you lose, it will come off faster initially. If you only have 15 pounds to lose, the weight will come off more slowly.

In general, the faster it comes off, the more likely there is a higher proportion of muscle coming off vs a majority of fat tissue.”

💪🔥Body Booster: Intermittent fasting is a form of dieting that works for some people. Oftentimes if you are eating in a short window, you will consume less calories.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? 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, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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