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

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

Those crunches aren’t working—here’s why.

Ferozan Mast
By Ferozan MastJun 09, 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.

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
Ferozan Mast
By Ferozan MastJun 09, 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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Nutrition & Diet

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

cardiosustainable weight lossfat losslose fatwalking

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Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
Ferozan Mast
By Ferozan MastJun 09, 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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Nutrition & Diet

I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Brittany_Werner2
Copyright Brittany Werner
Brittany Werner, ms, rdn
By Brittany Werner, ms, rdnOct 08, 2024
Brittany Werner, ms, rdn
Brittany Werner is a dedicated registered dietitian nutritionist and the driving force behind empowering ...
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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.

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.

Know Your Body Fat: Essential vs. Stored

Brittany WernerCopyright Brittany Werner

Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

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Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

Brittany WernerCopyright Brittany Werner

When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

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To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

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While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

Dedicated athletic woman running in nature and dawn.Shutterstock

For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

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Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

Brittany WernerCopyright Brittany Werner

While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

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Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

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The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)

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Copyright Glucose Revolution/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.

Jessie Inchauspé, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.

The Weight Loss Industry's Billion-Dollar Mistake

The multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.

The Hidden Reason You Can't Stop Eating

What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.

Why Your Body Fights Against Weight Loss

The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.

The Truth About Constant Hunger

If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

The Three Keys to Natural Weight Loss

When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.

Why Quick-Fix Diets Make Everything Worse

"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."

The Simple Changes That Transform Your Body

Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

How to Break Free from Food Guilt

The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."

The Science-Backed Results

The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Your Path to Sustainable Weight Loss

The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Habits Stop to Lose Stomach Fat for Summer

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Shutterstock
Ferozan Mast
By Ferozan MastMay 23, 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
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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 [email protected].

Summer is just a few months away, so now is the time to really put the effort into getting rid of any unwanted belly fat. “We’re not sure why belly fat is increasing, but we know people in the United States have become less active over the past several decades,” James de Lemos, MD, tells UT Southwestern Medical Center. “Portion sizes at restaurants also have gotten larger. People seem to have less free time in their lives, and they are resorting to processed foods and fast food more often.” Belly fat is not only uncomfortable but dangerous. Here are 15 things to stop doing immediately if you want to lose belly fat for summer.

Stop Drinking Your Calories

Soft drinksShutterstock

Studies show drinking sugary sodas—even with artificial sweeteners—can lead to excess belly fat. “These results are consistent with a growing body of research in both humans and animals, showing that frequent consumption of diet soda or artificial sweeteners is associated with greater body mass index (BMI), obesity and metabolic syndrome,” Laura A. Schmidt, PhD, MSW, MPH, says via University of California news.

Stop Taking the Elevator

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Walk as much as you can to burn belly fat and keep it off. “We burn fat during a walk, but what’s even better is that walking consistently primes our bodies to be better at using fat for fuel, meaning that we become better fat burners even at rest,” says Lindsay Allen, MS, RDN.

Stop Staying Up Too Late

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Sleep is one of the most important factors when it comes to getting rid of belly fat. Research shows poor sleep and belly fat are linked. "Normally, fat is preferentially deposited subcutaneously or under the skin,” Virend Somers, MD, PhD, the Alice Sheets Marriott Professor of Cardiovascular Medicine, tells the Mayo Clinic News Network. “However, the inadequate sleep appears to redirect fat to the more dangerous visceral compartment.”

RELATED:15 Superfoods to Improve Memory and Focus in Your 50s

Stop Drinking Too Much Alcohol

Waiter pouring red wine in a glass.Shutterstock

Alcohol is not only empty calories, but it can seriously derail your fat loss efforts. “Alcohol contains calories but little to no nutrients, so they can be considered wasted calories,” says Kelli Santiago, board-certified sports dietitian and wellness coach at University Hospitals. “And alcohol lowers your inhibitions and increases the sensitivity of the reward centers of your brain. So not only do we tend to eat more unhealthy foods when we drink alcohol, but the food we do eat tastes really, really good, which also leads us to eat more quantity.”

Stop Skipping the Gym

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Regular workouts help get rid of fat all over, including the belly. “Aerobic exercise gives your metabolism a boost during and for a short time after exercise,” psychologist and registered dietitian David Creel, PhD, tells the Cleveland Clinic. “Exercise may also have indirect positive benefits on weight, like better sleep and stress reduction.”

Stop Eating Junk Food

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Junk food is terrible for your health and your waistline. "Four of the top six killers are related to an inadequate diet, which in the U.S. is probably largely due to convenient, safe, inexpensive food that we eat too much of," Christopher Gardner, the director of nutrition studies at Stanford University, tells NPR. "Too much of it leads to obesity and type two diabetes and heart disease and cancer."

Stop Sitting All Day

A young man is sitting on a sofa with a remote control and a smartphoneShutterstock

Studies show sitting for hours is linked to dangerous belly fat. “Research has linked sitting for long periods of time with a number of health concerns,” Edward R. Laskowski, MD, tells the Mayo Clinic. “They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels — that make up metabolic syndrome.”

Stop Avoiding Fat

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Healthy fat such as from avocados, fish, and olive oil encourage satiety. "Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients,” Vasanti Malik, a research scientist with the Department of Nutrition at Harvard's T.H. Chan School of Public Health, tells Harvard Health. “When you focus too much on cutting out all fat, you can actually deprive your body of what it needs most."

RELATED:20 Breakfast Ideas to Lose Fat

Stop Getting Dehydrated

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Water is essential to fat loss—when you are dehydrated, your body doesn’t recover as quickly from workouts. You might also confuse thirst for hunger. "When muscle cells are dehydrated, they break down protein (aka muscle) more quickly and build muscle more slowly, so your workouts are much less effective," Melina Jampolis, an internist and board-certified physician nutrition specialist, tells Johns Hopkins Health.

Stop Ignoring Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

Protein is important for satiety and muscle growth. Studies show people who eat more protein tend to have less belly fat. “Eating lean protein with meals and snacks is a good way to increase satiety and decrease total caloric intake,” Deborah Kurzrock, RD, says via Sutter Health. “Studies show that people who eat protein with breakfast will eat fewer calories throughout the day than those who do not consume protein with their breakfast.”

Stop Eating So Much Sugar

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“Avoid foods that are high in simple sugars or saturated fat,” says Dr. de Lemos. “The Mediterranean Diet, which incorporates lots of olive oil, can reduce your risks. There is some evidence that suggests vegetable oil may cause fat to collect in the abdominal region, while olive oil consumption may promote fat going to less-harmful areas of the body.”

Stop Letting Stress Take Over

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You can be doing everything right to get rid of belly fat but stress will undermine your efforts. “In fact, stress can create many physical challenges and changes in your body if not managed properly,” says the United States Coast Guard. For example, when you’re stressed you might find yourself eating more junk food, or ‘stress eating,’ even when you’re not hungry. Stress can also slow your metabolism and make it harder to burn fat, particularly belly fat.”

RELATED:10 Habits for Keeping Off Fat Forever

Stop Smoking

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Smoking is terrible for your health, and studies show it encourages abdominal fat. “The influence of smoking on belly fat seems to happen regardless of other factors such as socioeconomic status, alcohol use, attention deficit hyperactivity disorder, or how much of a risk-taker someone is,” Germán Carrasquilla, an assistant professor at the University of Copenhagen, tells The Times.

Stop Snacking All Day

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Try intermittent fasting to put a stop to mindless snacking. “Your body goes into starvation mode and when it runs out of a carbohydrate source for fuel, it will start going to fat sources,” bariatric surgery coordinator Kristen Smith, MS, RD, tells Piedmont Health. “That puts your body into ketosis where it starts burning fat.”

Stop Being Inconsistent

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Make goals that are realistic and sustainable in the long run. You don’t need to follow fad diets that leave you miserable and ready to throw in the towel. Just stick to consistent healthy behaviors that not only help you lose weight but also help make you happy.

💪🔥Body Booster: Getting rid of dangerous belly fat is one of the best things you can do for your health.

Nutrition & Diet

She Lost Belly Fat After Giving Up These 5 Habits

Natalia Hrybko nataliahfitness
I Finally Got Rid of Belly Fat After Ditching These 5 Daily Habits
Copyright nataliahfitness/Instagram
Christopher Roback
By Christopher RobackApr 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Stubborn belly fat can feel impossible to lose, no matter how many crunches you do or salads you eat. Millions of people hit the gym regularly and watch what they eat, yet still struggle to achieve the flat stomach they desire. According to fitness expert Natalia Hrybko, Online Coach and Personal Trainer, the solution might be simpler than you think. After years of frustration with her own fitness journey, Natalia discovered that quitting five specific daily habits was the key to finally achieving a flat belly, along with improved energy and mental health. By identifying and eliminating these common mistakes in your own routine, you could unlock the transformation you've been working so hard to achieve.

Stop Relying Only on Gym Workouts

Daily movement matters more than intense gym sessions. "Even if you're working out daily, sitting too much can slow down fat loss," Natalia explains in her post. Your activity level throughout the entire day plays a crucial role in burning calories and reducing belly fat.

After incorporating regular walks before or after work, Natalia saw dramatic improvements. "I started walking every day and guess what? Yes, flat stomach. But not only that, my energy was better. My mental health improved because I was walking outside, bare feet, on the beach, everywhere," she shares.

Don't rely solely on structured exercise—find ways to stay active throughout your day. "So, I recommend you to start moving, start running, walking, anything you wanna do, but just stay active if you want to lose belly fat," Natalia advises.

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

Stop Drinking Your Calories

Those "healthy" beverages might be sabotaging your progress. Many people don't realize how calorie-dense drinks can be, even the ones marketed as healthy options. "Hidden calories and sugar in sodas, fruit juices, and even healthy smoothies spike your blood sugar and lead to fat storage," Natalia warns.

Smoothies are particularly deceptive—they're often packed with calories while maintaining a healthy image. "Smoothies are the same, packed with lots of calories. And we all think it's healthy, but if you want to lose your belly fat, you watch those calories," she advises.

Natalia replaced these high-calorie beverages with water, herbal tea, and homemade green juice. "And green juice recipe, I already shared, but I will leave link here so you can check it out. My healthy green juice, the best. Homemade, the best. You know exactly how many calories and how healthy for you this green juice is," she says.

Quit Overeating "Healthy" Foods

Healthy doesn't mean unlimited. One of Natalia's biggest mistakes was believing she could eat unlimited amounts of nutritious foods without consequences. "I used to think when it's healthy, you can eat as much as you want," she admits.

Nuts, avocados, and protein bars are nutritious but also calorie-dense. "Yes, nuts, avocados, and protein bars are healthy, but they are also calorie-dense. If you eat them in large amounts, you can gain weight instead of losing it," Natalia explains.

Understanding that quality and quantity both matter was a game-changer for Natalia's belly fat loss journey. "So that was my biggest mistake. And I was overeating all these healthy foods," she shares. Pay attention to serving sizes, even with the most nutritious foods in your diet.

End Late-Night Snacking Habits

Your evening eating habits might be undermining your progress. "Do you know why people snack? Because they're not eating enough food during the day. Not enough protein, not enough fats and carbs. Not balanced," Natalia reveals. Unbalanced daytime nutrition leads to nighttime cravings that sabotage fat loss.

The solution isn't willpower—it's proper nourishment. "I made some changes in my nutrition. So I started to eat balanced foods, added more protein to my meals, and it's reduced craving. Second, I started to drink 2 liters of water every day. Same, reduced cravings," she shares.

What seemed like an impossible habit to break turned out to be manageable with the right approach. "And I thought it's very hard to stop snacking. Guys, it's not hard. I was there and you can do it. If you want to lose belly fat, try," Natalia encourages.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Stop Neglecting Your Protein Needs

Neglecting protein can undermine all your other efforts. "A low protein diet can lead to muscle loss and a slow metabolism, making fat loss harder," Natalia explains. Without adequate protein, you might maintain weight but lose muscle tone and struggle with energy levels.

"How to fix it? Include lean protein sources like chicken, fish, eggs, or plant-based options in every meal," she recommends. "For years, I was eating healthy but still struggling with fat loss, energy, and muscle tone. But then I've learned from my mistakes and I started eating more protein."

The results were transformative. "I felt stronger, more toned, and my cravings disappeared. I was finally feeling my body the right way," Natalia shares. She also recommends tracking your protein intake to see the difference for yourself. "It's a game-changer for fat loss and muscle tone,” she says.

Balance Your Daily Meals

Inconsistent eating leads to evening hunger pangs. "Do you know why people snack? Because they're not eating enough food during the day. Not enough protein, not enough fats and carbs. Not balanced," Natalia reveals in her video.

Creating balanced meals with appropriate portions of protein, fats, and carbohydrates keeps you satisfied longer. "I made some changes in my nutrition. I started to eat balanced foods, added more protein to my meals, and it reduced cravings," she explains about overcoming her nighttime eating habit.

When you provide your body with consistent, nutritious fuel throughout the day, you naturally reduce the urge to snack late at night. This simple adjustment helps prevent the additional calories that often contribute to stubborn belly fat.

Increase Your Water Intake

Hydration directly impacts appetite control and fat loss. "I started to drink 2 liters of water every day. Same, reduced cravings," Natalia shares about her personal experience after making this change.

Many people mistake thirst for hunger, leading to unnecessary snacking and calorie consumption. By staying well-hydrated, you can better distinguish between these signals and avoid eating when your body actually needs water.

Making water your primary beverage not only supports your metabolism but also replaces calorie-laden drinks that might be hindering your progress. Keep a water bottle with you as a visual reminder to maintain this healthy habit.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Add Daily Movement Beyond Workouts

Regular movement throughout the day burns more calories than gym sessions alone. As Natalia emphasizes, "I started walking every day after my work or before my work. I started walking and guess what? Yes, flat stomach."

The benefits extend beyond physical appearance. "My energy was better. My mental health was better because I was walking outside, bare feet, on the beach, everywhere," she shares, highlighting the comprehensive improvements she experienced.

Finding ways to incorporate more movement into your daily routine—whether through walking, taking the stairs, or active housework—creates a calorie deficit that contributes significantly to reducing belly fat over time.

Switch to Zero-Calorie Beverages

Liquid calories add up quickly without providing satiety. "Hidden calories and sugar in sodas, fruit juices, and even healthy smoothies spike your blood sugar and lead to fat storage," Natalia warns in her advice.

She recommends replacing these drinks with zero or low-calorie alternatives. "Instead, I started to drink water, herbal tea, and green juice," she says about the changes that supported her transformation.

Being mindful of what you drink is often an overlooked aspect of weight management. Eliminating caloric beverages can create a significant daily calorie deficit without requiring any additional exercise or food restrictions.


RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Commit to Consistent Changes

Sustainable results come from habits you can maintain long-term. "And that's it. 5 mistakes I did in my past and will not do it anymore," Natalia concludes about her transformed approach to health and fitness.


Rather than pursuing quick fixes or extreme measures, focus on incorporating these manageable adjustments into your lifestyle. Small, consistent changes compound over time to create remarkable results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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
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.

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

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

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

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
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.

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