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#1 Mistake to Avoid When Trying to Burn Belly Fat

Is this workout backfiring for your belly?

FACT CHECKED BY Christopher Roback
Marlene_Aymone_fitbylena
FACT CHECKED BY Christopher Roback

Is the only way to lose fat and get fit to do really, really high-intensity exercise? Hard NO, says influencer Marlene Aymone (@fitbylena), who swears by a completely different way to get into shape. Aymone’s method will not be a surprise to anyone who prefers a slower, more intense method of working out—but does the science back Aymone’s method? Yep! So what exactly does this fitness influencer recommend to burn fat, and keep it off? Read on.


1. She’s Not Here For Sprints

@fitbylena

If you’re looking to burn BELLY FAT, reduce BODY FAT: DO NOT RUN SPRINTS. Instead walk slowly at a challenging incline that allows you to breathe properly and/or get on the stairmaster and follow a steady pace that allows you to breathe! Always monitor your heart rate and make sure that you stay between ZONE 2-3! You can use google to compute all 5 of your heart rate zones! Sprints cause excessive stress on the body! In a short amount of time your body has to (1) exert so much effort quickly to make sure you can do the sprint, (2) create energy super fast while (3) you can barely CATCH YOUR BREATH! As a response to this stress and lack of oxygen because sprinting is an anaerobic (without oxygen) exercise, your brain tells your adrenal glands ( which sit above your kidneys): Yo! Fam! She could be dying! Send me some help fassst! So the adrenal says: I got you! Yo! Cortisol run me a whole batch! That cortisol is the gatekeeper of belly fat! That stubborn visceral fat that’s all up in your belly!! Now you didn’t mean to instigate the situation by running your little sprints. I mean you see them all over Instagram and the ladies who do it seem so strong! Sure! But do you both have the belly outline? No! You can’t have a protruding belly ( be insulin resistant) and workout like a person with leveled insulin. Yes! Running sprints looks cool..,but it’s counterproductive in the reduction of belly fat. If your belly looks like mine, we need to stay in our AEROBIC lane. Meaning, the cardio we do should still allow us to breathe! Yes! Breathe! Did you know that FAT is released through BREATHING? So the more aerobic ( the more oxygen you can get through exercise) the more belly fat you’ll burn and the less cortisol you’ll produce. This is why WALKING WORKS FOR FAT LOSS! Especially if you can do it for 1 hour or more. Slow steady cardio gives your body time to convert FAT into energy because the exercise is not as demanding, stressful and short. It’s long, well paced with low stress. #weightloss #weightlossprogress #weightlossinspo #weightlosschallenge #beforeandafter #cardio #steadystatecardio #bellyfat #stairmastercardio

Aymone says high-intensity sprinting causes a spike in her cortisol, a stress hormone which can lead to excess fat accumulation around the belly. Research shows that stress and belly fat are linked. “We found that women with greater abdominal fat had more negative moods and higher levels of life stress,” Elissa S. Epel, PhD, told Yale News. “Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat.”

2. Stairmaster Workouts

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

Aymone prefers slower, more intense workouts on the Stairmaster, keeping her heart rate in the “fat burning” zone. But why not have the best of both worlds? “The best way to burn fat is to have a longer aerobic activity with intervals of high intensity sprinting so that your heart rate reaches 70 to 80% of its maximum several times during your aerobic activity,” says James Kojian, MD. “This is also referred to as HIIT training, high intensity training sprinkled into your workout every 5 to 10 minutes. This will get you into the fat-burning zone as well.”

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

3. Incline Workouts

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Aymone also recommends using a treadmill to walk slowly on an incline. “When we approach cardiovascular training, we want to exercise in a way that assures the least amount of additional stress is placed on the joints, facilitating better recovery while still allowing for better cardiovascular health. Incline walking is the best of both worlds,” personal trainer Chance Ruggeroli tells Texas Health.

4. Are Your Workouts Causing Belly Fat?

Marlene_Aymone_fitbylena2fitby_lena/Instagram

So can running or other high intensity exercises cause belly fat? Experts say belly fat is much more likely to be linked to poor sleep, an unhealthy diet, or poor stress management. In other words: If you love to run, run! Manage your stress and keep your cardio sessions, if that’s what makes you happy. On the other hand if you thrive on lower intensity workouts, keep that up. Just move. That’s what’s working for Aymone!

Related: 10 of the Worst Mistakes Experts Admit They Made While Trying to Lose Weight

5. So What Does Cause Belly Fat?

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

It’s highly unlikely that high-intensity exercise by itself causes belly fat. According to the Mayo Clinic, belly fat is linked to factors such as smoking, a poor diet, stress, poor sleep, and a sedentary lifestyle. So how much belly fat is too much belly fat? For women, it’s more than 35 inches around the waist.

💪🔥Body Booster: Manage stress and adopt healthy habits to beat belly fat. If you want to run, run! And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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.

Is the only way to lose fat and get fit to do really, really high-intensity exercise? Hard NO, says influencer Marlene Aymone (@fitbylena), who swears by a completely different way to get into shape. Aymone’s method will not be a surprise to anyone who prefers a slower, more intense method of working out—but does the science back Aymone’s method? Yep! So what exactly does this fitness influencer recommend to burn fat, and keep it off? Read on.


1. She’s Not Here For Sprints

@fitbylena

If you’re looking to burn BELLY FAT, reduce BODY FAT: DO NOT RUN SPRINTS. Instead walk slowly at a challenging incline that allows you to breathe properly and/or get on the stairmaster and follow a steady pace that allows you to breathe! Always monitor your heart rate and make sure that you stay between ZONE 2-3! You can use google to compute all 5 of your heart rate zones! Sprints cause excessive stress on the body! In a short amount of time your body has to (1) exert so much effort quickly to make sure you can do the sprint, (2) create energy super fast while (3) you can barely CATCH YOUR BREATH! As a response to this stress and lack of oxygen because sprinting is an anaerobic (without oxygen) exercise, your brain tells your adrenal glands ( which sit above your kidneys): Yo! Fam! She could be dying! Send me some help fassst! So the adrenal says: I got you! Yo! Cortisol run me a whole batch! That cortisol is the gatekeeper of belly fat! That stubborn visceral fat that’s all up in your belly!! Now you didn’t mean to instigate the situation by running your little sprints. I mean you see them all over Instagram and the ladies who do it seem so strong! Sure! But do you both have the belly outline? No! You can’t have a protruding belly ( be insulin resistant) and workout like a person with leveled insulin. Yes! Running sprints looks cool..,but it’s counterproductive in the reduction of belly fat. If your belly looks like mine, we need to stay in our AEROBIC lane. Meaning, the cardio we do should still allow us to breathe! Yes! Breathe! Did you know that FAT is released through BREATHING? So the more aerobic ( the more oxygen you can get through exercise) the more belly fat you’ll burn and the less cortisol you’ll produce. This is why WALKING WORKS FOR FAT LOSS! Especially if you can do it for 1 hour or more. Slow steady cardio gives your body time to convert FAT into energy because the exercise is not as demanding, stressful and short. It’s long, well paced with low stress. #weightloss #weightlossprogress #weightlossinspo #weightlosschallenge #beforeandafter #cardio #steadystatecardio #bellyfat #stairmastercardio

Aymone says high-intensity sprinting causes a spike in her cortisol, a stress hormone which can lead to excess fat accumulation around the belly. Research shows that stress and belly fat are linked. “We found that women with greater abdominal fat had more negative moods and higher levels of life stress,” Elissa S. Epel, PhD, told Yale News. “Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat.”

2. Stairmaster Workouts

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

Aymone prefers slower, more intense workouts on the Stairmaster, keeping her heart rate in the “fat burning” zone. But why not have the best of both worlds? “The best way to burn fat is to have a longer aerobic activity with intervals of high intensity sprinting so that your heart rate reaches 70 to 80% of its maximum several times during your aerobic activity,” says James Kojian, MD. “This is also referred to as HIIT training, high intensity training sprinkled into your workout every 5 to 10 minutes. This will get you into the fat-burning zone as well.”

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

3. Incline Workouts

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Aymone also recommends using a treadmill to walk slowly on an incline. “When we approach cardiovascular training, we want to exercise in a way that assures the least amount of additional stress is placed on the joints, facilitating better recovery while still allowing for better cardiovascular health. Incline walking is the best of both worlds,” personal trainer Chance Ruggeroli tells Texas Health.

4. Are Your Workouts Causing Belly Fat?

Marlene_Aymone_fitbylena2fitby_lena/Instagram

So can running or other high intensity exercises cause belly fat? Experts say belly fat is much more likely to be linked to poor sleep, an unhealthy diet, or poor stress management. In other words: If you love to run, run! Manage your stress and keep your cardio sessions, if that’s what makes you happy. On the other hand if you thrive on lower intensity workouts, keep that up. Just move. That’s what’s working for Aymone!

Related: 10 of the Worst Mistakes Experts Admit They Made While Trying to Lose Weight

5. So What Does Cause Belly Fat?

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

It’s highly unlikely that high-intensity exercise by itself causes belly fat. According to the Mayo Clinic, belly fat is linked to factors such as smoking, a poor diet, stress, poor sleep, and a sedentary lifestyle. So how much belly fat is too much belly fat? For women, it’s more than 35 inches around the waist.

💪🔥Body Booster: Manage stress and adopt healthy habits to beat belly fat. If you want to run, run! And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At Home
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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.

Losing belly fat can be a frustrating journey, and there’s one common mistake many dieters make that stalls progress: focusing solely on calorie restriction without considering nutrient quality. Reducing calories alone often leads to muscle loss, cravings, and even a slowed metabolism, which can ultimately make belly fat harder to lose. Instead, an effective approach involves balancing calories with nutrient-dense foods that support metabolism and keep hunger in check. Here’s a breakdown of the top mistake dieters make when trying to shed belly fat, and what you can do differently to see real results.


Focusing Only on Calorie Cutting

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Why Low-Calorie Diets Can Backfire

Drastically cutting calories can lead to muscle loss and a slower metabolism, which makes long-term fat loss harder. Instead, focus on eating balanced meals that include protein, healthy fats, and fiber. This approach maintains muscle and promotes sustainable fat loss.

RELATED:Fitness Expert Lost 110 Pounds When He Quit These Common HIIT Mistakes and Started Walking Daily

Skipping Meals, Especially Breakfast

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The Importance of Consistent Fuel

Skipping meals may seem like a shortcut to cutting calories, but it often leads to overeating later. Eating a balanced breakfast with protein helps control hunger hormones, making it easier to maintain a calorie deficit without intense cravings or binges.

Avoiding All Fats Instead of Choosing Healthy Fats

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The Role of Fat in Weight Loss

Many dieters make the mistake of avoiding all fats, but healthy fats like those found in avocado, olive oil, and nuts are essential for satiety and hormone balance. Including healthy fats in your diet prevents overeating and helps keep your metabolism running smoothly.

Not Getting Enough Protein

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Protein’s Role in Fat Loss and Satiety

Protein is crucial for preserving muscle and keeping hunger at bay. Not getting enough protein can lead to muscle loss and cravings, which sabotage belly fat loss efforts. Aim to include a source of protein with every meal to support fat-burning and maintain muscle.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Neglecting Fiber-Rich Foods

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Fiber for Fullness and Blood Sugar Control

Fiber helps with digestion, keeps you full, and prevents blood sugar spikes, all of which aid in belly fat loss. Dieters who skip fiber-rich foods often find themselves hungry and more likely to overeat. Include fruits, vegetables, and whole grains for added fiber in each meal.

Ignoring Strength Training

Attractive young sporty woman is working out in gym. Cross fit training. Muscular woman is squatting with barbellShutterstock

Why Cardio Alone Isn’t Enough

Relying solely on cardio can lead to muscle loss, which slows metabolism. Strength training helps build and maintain muscle, increasing your resting calorie burn and making it easier to keep belly fat off. Including weight training in your routine is essential for long-term results.

RELATED:7 High-Protein Meals That Stop Hunger and Burn Fat

Setting Unrealistic Goals and Expectations

My Goals as memo on notebook with many light bulbsShutterstock

Consistency Over Quick Fixes

Setting overly ambitious goals can lead to frustration and giving up. A sustainable approach with realistic goals helps you stay consistent and patient, which is essential for long-term success in belly fat loss. Focus on gradual progress to avoid burnout and setbacks. Avoiding these common pitfalls can make all the difference when it comes to losing belly fat effectively. By focusing on nutrient quality, balanced meals, and a sustainable routine, you’ll set yourself up for real results and lasting fat loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

TikTok influencer Tara Hall (@tarahallfitness) knows all too well the struggle to get rid of belly fat and develop beautiful, strong abdominal muscles. As with all exercises, there is a right way—and a wrong way!—to go about reaching those fitness goals, and so much misinformation that not only will NOT help shift the tummy fat, it might even encourage it (noooo!). Hall’s advice is sensible, and you know it’s legit because the method will cost you nothing. Here’s what she has to say.


Sit Ups and Crunches

@tarahallfitness

Struggle to lose lower stomach fat? Heres how 🙃 #lowerstomachfat #stomachfat #flatstomach #losefat

Hall makes the point that endless situps and crunches will unfortunately not torch stomach fat. Why? Research shows spot reduction is a myth—you can’t just focus on losing fat in one area of the body. “Getting rid of belly fat involves a combination of diet, exercise, and lifestyle changes,” says vegan fitness expert and trainer Kollins Ezekh. “Cardiovascular exercises, such as running, cycling, and swimming, can help burn overall body fat, while strength training exercises, such as weight lifting, can help build muscle and improve metabolism.”

Related: Katie Austin Flashes Washboard Abs and Reveals 5 Things She Does to Get Her “Mojo Back”

Lots of Cardio

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hall says cardio alone won’t magically shift the belly bulge—other factors are important, as it’s remarkably difficult to out-burn excessive calories. “Focus on a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats,” Ezekh says. “Limiting sugar and refined carbohydrates can also help reduce belly fat.”

This Is the Way

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

“The only way you are going to lose stomach fat is by being in a calorie deficit,” Hall says. Her advice might be boring (where’s the quick fix we’re looking for?), but it is the foundation of any successful fat-loss program. “Popular fad diets may promise you that not eating carbohydrates (carbs) or eating a pile of grapefruit is the secret to weight loss. But it really comes down to eating fewer calories than your body is using if you want to lose weight,” says the Mayo Clinic.

This Is Important Too!

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

Of course, other factors also impact belly fat—for example, stress. Stress causes cortisol, and cortisol is linked to belly fat. So while you’re working out and eating right and being mindful of calories, pay attention to stress levels and learn to manage them. “Practices such as meditation, yoga, or regular physical activity can help manage stress,” Ezekh says.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Bye Bye, Belly Fat!

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

Sleep also impacts belly fat—poor sleep can help pack stomach fat on, and excess weight causes even worse sleep. Yikes. "Our findings show that shortened sleep, even in young, healthy and relatively lean subjects, is associated with an increase in calorie intake, a very small increase in weight, and a significant increase in fat accumulation inside the belly," says Virend Somers, MD, PhD, for the Mayo Clinic.

💪🔥Body Booster: You can’t spot-reduce fat, so be mindful of your calories in vs. calories out!

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.

Are you trying to lose weight but aren’t really getting anywhere? According to experts, you might be going about your weight loss journey the wrong way. In fact, even some of the top diet and fitness experts have made weight loss mistakes themselves. Body Network spoke to a few trainers and nutritionists and asked them about the biggest missteps they took on their fitness journeys.


1. Going Overboard with Calorie Counting

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

While it is good to keep tabs on your food consumption, Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, advises not to go overboard. “Counting every calorie of every piece of food,” is one of the mistakes she made. “It became time consuming and frustrating.”

Related: I Lost Belly Fat & 17 Pounds With These 6 Simple Hacks

2. Starving Your Body of Carbs

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Mr. America Jason Kozma, a personal trainer in Los Angeles, reveals the biggest mistake he made while preparing for a bodybuilding competition. “I had gotten too heavy bulking up to add more muscle mass,” he explains. He spent four months dieting for a spring show “and still didn’t get in shape.” After a short break he reset his goal to a fall show and dove headlong into his diet. “I was using an extremely low carb approach as I felt I had too much fat yet to burn. What I actually did was I starved my muscles of carbohydrates for so long that at the end my body couldn’t assimilate carbohydrates and I couldn’t ‘pump u’ for the show,” he continues. “My body fat measured lower than ever for this show but I didn’t look as good as I had a year and a half prior at a higher body fat level. The net result was that I lost muscle using this approach: I was actually smaller and lighter than I was before the ‘bulk up.’” Note: He still won the show!

3. Doing Too Much Cardio

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

Diet and fitness expert Adita Yrizarry-Lang, ISCA, NASM, ACE, AFAA, reveals that one of the biggest mistakes she made was doing too much cardio. “When I first started in fitness, this was the prescription…do a lot of cardio. The reality is that you burn more calories when you have muscle on your body, combining weights with cardio is the right way to do it,” she says.

4. Not Looking at Serving Size on Packages

Young woman label on pasta package while shopping food in supermarket.Shutterstock

Yrizarry-Lang claims that another mistake is only looking at calories on a package, and not the serving size. “We were mesmerized by the lo-cal labeling on a package,” she says. “Unfortunately, we never looked at the serving size and then came to realize we were ingesting too many calories at a time.”

5. Falling Victim to Low Fat, Highly Processed Foods

Young woman putting goods on counter in supermarketShutterstock

Just because something is low-fat doesn’t make it healthy. Yrizarry-Lang says that some people consume “too many processed carbs, because they are low fat.” While this might be okay for runners, going for 10 to 20 mile runs, “those carbs convert to fat,” for most of us.

Related: Alexia Clark Flaunts Chiseled Midsection and Reveals 3 Ab Mistakes You Are Making

6. Daily Weigh-Ins

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Weighing oneself every single day is another mistake, says Sheppard. “It can be discouraging,” she explains. “Try to weigh yourself less and pay more attention to how your clothes are fitting. Remember muscle weighs more fat so if you are on an intense exercise regime the muscle you gain will trim in less but may not show on the scale.”

7. Crash Diets

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

If a diet seems too good to be true, it probably is. “The all-time worst” mistake people make is going on crash diets. Why? You might “lose weight at the moment” but you will “gain it back with a few extra pounds,” says Yrizarry-Lang. “This slows down the metabolism and makes it even harder to lose weight at a later date.”

8. Focusing on Exercise for Weight Loss

Exhausted man resting after joggingShutterstock

One of the biggest mistakes people make is “thinking more exercise will cause them to lose weight,” says Sheppard. “80 percent is dieting and 20 percent is exercise,” she reminds.

9. Falling Victim to “Get Thin Fast” Scams

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Sheppard strongly advises against any products or diet that claim to help with rapid weight loss. “Do not succumb to quick weight loss scams or dangerous pills. Remember Rome wasn’t built in a day and neither is weight loss,” she says.

Related: 15 Foods That Fight Fat

10. Comparing Yourself to Others

Shocked young woman wearing too big loose jeans after successful weight loss, posing and looking at her reflection in mirror with open mouth, copy spaceShutterstock

Remember that your fitness journey is your own and “comparing yourself to other people” will “only add to your stress and discouragement,” says Sheppard. “We are all built differently with different bone structure and hereditary genes. Love who you are inside and it will reflect on your outside.”

💪🔥Body Booster: Beware of low-fat, processed foods. Unless you run for 20 miles a day, you should probably pass on a highly processed energy bar – those carbs might convert to fat unless you are working them off.

Portrait of a happy young sportswoman doing stretching exercises at the gym
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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.

You might think that the secret to losing belly fat is doing endless crunches a day. However, according to fitness experts, this is just a myth. Soraya (@project.s.lifestyle) is a certified macro nutrition and fat loss coach and TikTok influencer. Her goal is to help people get their “dream body” without “ditching” their favorite foods and bust myths surrounding weight loss. In one of her viral videos she reveals the three things that will help you lose stubborn belly fat.


1. You Don’t Have to Go to Extremes to Lose Belly Fat

@project.s.lifestyle

How to lose stubborn lower belly fat #weightlosscoach #weightlossforwomen #weightlosstips

“Here's how you lose that stubborn lower belly fat that just hangs there when you pull your pants down,” she says in the clip. “Number one 60 sets a day right before bed. Number two, cut out all white carbs, white potatoes, white bread, pasta, things like that. Number three, one hour of cardio every single day,” she continues. “Now, these are things I see a lot of people doing to lose belly fat and lose fat in general, but it's not the most efficient and sustainable way to lose it.”

2. But, It Takes More Than Lots of Ab Work

Muscular man exercising doing sit up exercise. Athlete with six pack, white male, no shirtShutterstock

She continues to tell her followers what will actually help you blast belly fat. “Weight loss essentially comes from being in a calorie deficit. So you can do all the crunches, all the ab workouts you want to do, but if your nutrition is not on point, you'll not see any results in your stomach at all,” she says.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

3. 1. Be in a Calorie Deficit

calorie counting app on smartphone screen. Counting calories on a diet. Weight lossShutterstock

The first thing you need to do to lose lower belly fat “is to be in a healthy calorie deficit, unique to you,” she says. Chris McMahon, a nutrition and fitness coach agrees that the “best way to actually shrink your stomach” would be to be in a consistent calorie deficit. “There's no way around it. People say that diets don't work. That's not true,” he adds.

4. 2. Strength Training

Woman training in gym room ready for fitness biceps exercisesShutterstock

Her second recommendation? “Focus on strength training,” she says. Several studies have found a link between resistance training and reduced weight circumference, aka, belly fat. Some good weight training exercises to tone your midsection include bicep curls, squats, lunges, and tricep kickbacks.

5. 3. 30 Minutes of Walking Per Day

Woman walking in the park with bottle water in summer health care concept.Shutterstock

And finally, she recommends “30 minutes of walking per day,” instead of 60. “Light movement doesn't have to be anything crazy,” she adds. If you don’t have time for a 30-minute walk, McMahon suggests taking 10 minute walks throughout the day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”

Related: I Lost Weight Without Trying by Stopping These 7 Things

6. Finally, Have Patience

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

“Now, if you do this, you will see results, but for a lot of women, their stomach is the slower thing to go,” she says. “So you just have to be patient and trust the process.”

💪🔥Body Booster: Contrary to popular belief, you can’t flatten your abs by doing a lot of crunches. In order to lose belly fat, you have to be in a caloric deficit.

Jessica Valant
Copyright jessicasvalant/Instagram
Evidence-Based

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

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

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

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

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Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

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Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nikkiey Stott
Copyright nikkieystott/Instagram

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

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10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram

Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

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4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.