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

Making a simple dietary change can help you lose weight in a big way, claims one influencer.

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


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

@melissa.lattari

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

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

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

melissa-lattari-2@melissa.lattari/TikTok

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

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

melissa-lattari-3@melissa.lattari/TikTok

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

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

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

melissa-lattari-4@melissa.lattari/TikTok

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

Also, No Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

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

Salt May Be Hiding in Your Food

Salt shakerShutterstock

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

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

There Are Other Risks of Consuming Too Much Salt

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

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

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

There Are Other Reasons You Could Be Bloated

Sprained,Swollen,Ankles,AnkleShutterstock

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

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

More For You

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


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

@melissa.lattari

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

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

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

melissa-lattari-2@melissa.lattari/TikTok

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

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

melissa-lattari-3@melissa.lattari/TikTok

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

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

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

melissa-lattari-4@melissa.lattari/TikTok

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

Also, No Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

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

Salt May Be Hiding in Your Food

Salt shakerShutterstock

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

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

There Are Other Risks of Consuming Too Much Salt

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

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

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

There Are Other Reasons You Could Be Bloated

Sprained,Swollen,Ankles,AnkleShutterstock

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

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

I Lost 35 Pounds in 4 Months by Doing These 6 Things
Instagram.com/@conquering_cortisol_control

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Instagram.com/@conquering_cortisol_control

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Instagram.com/@conquering_cortisol_control

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Instagram.com/@conquering_cortisol_control

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

Instagram.com/@conquering_cortisol_control

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Molly Corcoran mollycorcoran.fit
Copyright mollycorcoran.fit/Instagram
Evidence-Based

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

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

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

Are you frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

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

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose 30 pounds in two weeks? While it might seem impossible, one YouTuber claims it isn’t. Steve Cha of Rockstar Eater, a YouTube channel focusing on his love of food, shared a recent video about how rapidly he lost weight to the tune of a pound every two days. He claims it all boils down to following three simple steps.


He Gained 10 to 12 Pounds After Starting His YouTube Channel

Steve from Rockstar Eater explains that he gained “about 10 to 12 pounds” after starting his YouTube channel from “eating a lot of food” and that “it did take some toll” on his body. He topped the scales at 170, admitting that his blood pressure and cholesterol both went up.

He Gave Himself 30 Days to Lose 15 Pounds

Man tying jogging shoesShutterstock

“So I decided that I'm going to take some steps in order to try to take care of my health for the next few weeks. So in this video, I'm gonna be documenting my journey on losing basically 10 to 15 pounds,” he says, giving himself a time frame of 30 days.

His Plan Starts with Exercise

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Steve’s plan was to start with exercise. “What I'm gonna do is basically every day do a lot of walking, cardio, jogging in order to sweat, burn some calories,” he says.

It Also Involves Changing His Diet

“And I'm also gonna, of course, alter my diet. That's the most important thing because it's no use for me to go out and do all of this exercising but then come home and snack on all this junk food,” he says. “Of course, I'm not gonna go the drastic route of starving myself, you know, like what some people do. That's actually not healthy at all.”

Protein with Salads or Veggies

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

What will he be eating for the next few weeks while he’s trying to lose weight? “Definitely low-fat foods,” he says. He might make a big salad and some salmon but only have a third of it, then “probably the other third for dinner. And then for dinner, I can change it up by eating, for example, fish, some cucumber and some baby broccoli, which is really good. I highly recommend this.” He will also eat an apple.

No Fried Food

French fries in hot fat in a deep fryerShutterstock

“So something like this is what I would be eating every day with just some variations, but definitely staying away from all the fried stuff, all the beef, you know, high cholesterol stuff, definitely no ice cream,” he adds.

10,000 Steps Per Day

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

Steve’s goal is to try to hit about 10,000 steps a day. “On a busy day, I'd probably be walking for about one hour, kind of like a walk-jog. But then, if I have one of those days where it's not that busy, who knows, I might even go for half a day, like three to four hours of walking. But remember, drink plenty of water when you're out here, especially during the summertime,” he says.

Week One He Lost 3 Pounds

Check your body shape with white weight scales, top view.Shutterstock

“So it's been about a week now, and it looks like I've been able to lose about three pounds in the course of six to seven days. So far off to a good start,” Steve says. “I mean, I'm already feeling it. My body feels a little lighter, and I can get into my pants without feeling so very tight.”

Week Two He Lost Two-and-Half-Pounds

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

This week I was able to drop about two to two and a half pounds, and I do feel better. Everything feels good all around,” Steve says. If “you're losing weight over time, it gets more difficult and difficult to drop the same amount of weight every single week.”

He Did Cheat

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Steve admits that he “did have some cheat days here and there, but for the most part, still sticking to vegetables, fruits, and cereal, oats, you know, all that healthy stuff, and I don't overeat. That's the key. And you gotta also do a lot of exercise.”

30 Day Mark: 15 Pounds

The man who measures a waist with a tape measureShutterstock

“Moment of truth after 30 days of hard work. Let's see what the final result is.

As many of you guys probably know, that was not an easy task to all of a sudden go onto such a strict diet exercising plan. So yes, it looks like I lost about 14 to 15 pounds in the span of 30 days, which is not easy to do, but it is doable though.”

Step 1: Diet

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

He then details each step he followed. “Number one, I changed my diet plan,” he reiterates, “eating stuff with less sugar, less sodium, less carbs in it, sticking mainly to fruits and vegetables and oats and wheat. I mean, once in a while, I had my cheat day here and there to eat something heavier, but that's pretty much what I've been sticking to.”

Step 2: Hydrating

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

The second step? Hydration. “ I've been drinking a lot of water, like a lot of water,” he continues. “No more of the sodas and the fruit juices, mostly water during a lot of these days.”

Step 3: Exercising

Woman running outdoors - Young sportive girl jogging at sunset on Brooklyn Bridge, close up on shoesShutterstock

His final step? Exercise, including “a lot of cardio, jogging, some stretches here and there,” he says.

It’s Not Easy, But Gets Easier

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

Steve encourages others to stick to a diet. “It's not easy, I'll tell you that, especially in the first few days. It's gonna be very difficult, but then you kind of get used to it over time,” he says.

His Blood Pressure Decreased

Closeup of unrecognizable male patient using modern tonometer at home, panorama with copy space. Cropped of middle-eastern man measuring his blood pressure, making self checkupShutterstock

“But overall, I'm definitely feeling it. It's flatter all around my stomach area and my chest and I feel better health-wise. And I was even able to go to the local grocery store to measure my blood pressure. It actually went down by 15, I think I was at 1 35 before in terms of blood pressure. And then I think it went down to about like one 20 or one 17, which is really good.”

So Did His Body Fat

Happy man jumping for joy on the peak of the mountain, cliff at sunset. Success, winner, happinessShutterstock

His “body fat level has gone down a little bit as well, and I'm assuming that's also cholesterol,” he notes. “So overall, I'm feeling very healthy. So if you guys want to lose some weight and you want to lose it fast, maybe within 30 days, just letting you know that it is possible.”

The NIH Recommends Losing 1 to 2 Pounds Per Week

Lose 10 PoundsShutterstock

Is Steve’s weight loss realistic? According to the National Institutes of Health, no. “Weight loss should be about 1 to 2 pounds per week for a period of 6 months,” they say. That would be a maximum loss of 8 pounds in 30 days.

RELATED: 15 Lazy-Girl Ways to Exercise at Home

Body Network’s Expert Weighs In

tara_collingwood7Tara Collingwood

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, agrees that starving yourself thin is not a good idea. She notes that rapid weight loss usually leads to weight regain. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.

However, sustainable weight loss is possible with the right mindset and approach. "Anything hard takes some discipline, and losing weight is one of the hardest lifestyle habits to modify," says Collingwood. "I coach my clients to think about their motivations for eating to make the changes in their lifestyle that will require them to lose the weight they say they want to lose. With discomfort comes growth and results." she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

💪🔥Body Booster: It's important to have a solid motivation for making tough choices. "When you have a strong reason for making the hard choices, it becomes easier to keep yourself on track," says Collingwood.

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.

Karla (@improvingwkarla) is a TikTok and Instagram influencer who has amassed a huge following by sharing the diet and weight loss tips that helped her lose 15 pounds of fat in just three months. In a viral video, she claims that simply by changing the way she drank water enabled her to lose a lot of weight. “If you don't know how to start your weight loss journey, I'm going to teach you a habit, “ she says in the clip.


Drink 64 Ounces of Water

@improvingwkarla

How to PROPERLY drink water and give your weightloss journey the most bank for your buck🤫✨🤍#FitTok #GymTok #weightloss #Fitness #drinkyourwater #electrolytes #weightlossforbeginners

Karla suggests drinking 64 ounces of water every day. “For me, it just means I need two of these,” she says, holding up her water bottles.

But You Don’t Have to Chug It

Man pouring water on face to cool offShutterstock

“We're not going to chug our water so that you can use the bathroom a trillion times a day, and here I'm just putting filtered water. We're actually going to be intentional with the weight loss journey, and we want to be intentional with what we're putting in our body. So here's how to actually drink water intentionally so that you can help your body function as effectively as it can, as it's losing all the weight,” she continues.

Related: How to Eat the Same Amount of Food and Lose Weight

Add a Pinch of Salt

Salt shakerShutterstock

“You're going to put a pinch of salt,” she instructs. “This shouldn't be salty at all. This is actually going to add all the electrolytes back in your water. These are essential building blocks for our livelihood and making you prettier.”

You Can Also Add Lemon or Lime

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

“If you want to get fancy, I usually add lemon, but today I only have lime. I still get the same experience, so I am going to chop them up,” she explains.

This Water Is Part of Her “Healthy Habits” Journey

Woman squeezes lemon juice into a glass.Shutterstock

Karla maintains that “this is just one of the ways” that she shows up for herself. “Ever since I started my healthy habits journey, my life has just changed for the better. Doing this little routine throughout the day, or as soon as I wake up, is how I take care of my health and happiness, and it just sets you up for the day.”

How Salt Aids in Hydration

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

Adding salt (or electrolytes) to your water is a great way to improve hydration – if you sweat a lot. When your body loses water you are also losing other nutrients, including sodium, which is needed to maintain proper fluid balance. If you don’t have enough salt in your diet, you can drink endless amounts of water without even hydrating yourself.

Related: This Is Exactly How I Lost 70 Pounds in 10 Months

Should You Put Salt in Your Water

Salt Shaker, Salt, Food.Shutterstock

However, you don’t want to consume too much salt. And, most people who aren’t extremely active get enough sodium from diet alone. The American Heart Association (AHA) suggests less than 1,500 mg of sodium per day. To put it in perspective, one teaspoon of salt contains 2,300 mg.

💪🔥Body Booster: If you are exercising and excessively sweat, adding salt to your water can aid in hydration.

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/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.

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

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

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

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

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Evidence-Based

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

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

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

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Evidence-Based

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

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

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

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.