Skip to content

5 Best Health Habits to Get a Lean Body Fast

How to get a summer beach body quick, experts say. 
FACT CHECKED BY Emilia Paluszek

Summer is almost here and if your goal is to get lean and toned, there's a big side benefit: You can reduce your visceral, or abdominal, fat. "Excessive abdominal fat may be serious because it places you at greater risk for developing obesity-related conditions, such as Type 2 Diabetes, high blood pressure, and coronary artery disease. Your waistline may be telling you that you have a higher risk of developing obesity-related conditions," says the CDC. With that in mind, ETNT! Health talked to experts who revealed their tricks for getting into shape fast and with hard work, discipline and a few healthy lifestyle changes, you could be on the way to your visceral fat loss–and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

1

Sip Your Way to a Slimmer Waistline – Add Bone Broth to Your Diet + Lemon Water

Lemon Water Breakfast
Shutterstock

Dr. Kellyann Petrucci, M.S., N.D., a board-certified naturopathic physician, weight-loss, anti-aging expert and New York Times best selling author of Bone Broth Diet shares, "If you want to get a lean stomach, you need to fill your diet with foods that support gut-health and help with bloating.Tackle belly fat from the inside out, with foods like bone broth and lemon juice. Bone broth is low in calories, very low in carbs, nutrient dense, full of antioxidants and collagen, and contains fiber, amino acids and protein to keep you full. Drinking water with lemon helps your digestive system, providing relief from upset stomach, bloating, gas, and digestive discomfort. Warm lemon water first thing in the morning may help suppress body fat. Lemon juice is a great digestive aid. It stimulates the release of bile from your liver, which helps keep food moving seamlessly through your digestive tract. Lemon juice also improves nutrient absorption, and may even help flush excess water. I recommend squeezing some fresh lemon in warm water. You can also add it to tea."

2

Leave Out the Salt

Obese woman laying on sofa with smartphone eating chips
Shutterstock

Jesse Nicassio, former NFL player and CEO of Juke Gyms says, "Salt can increase water retention, giving your stomach the appearance of being bloated. restricting sodium consumption to less than 2,300 mg per day, or around one teaspoon

Avoid high-sodium processed foods such as:

  • Deli meats
  • Chips
  • Pretzels"
3

3-5 Days a Week of Strength Training and Metabolic Conditioning

upright rows
Tim Liu, C.S.C.S.

Nicassio says, "Strength training activities will help you create lean muscle, boost your metabolism, and improve your athleticism.

Metabolic Conditioning (MetCon) is similar to cardio, but it is specifically designed to quickly help you lose fat and get in shape.

A good balance is 2-3 days of strength training and three days of metabolic conditioning each week. At Faster Fitness, we do strength training in the first half of the workout and metabolic conditioning in the second half.

A workout like this would be fantastic for general fitness:

A1) DB Lunges – 3 sets of 10 reps at a controlled tempo with no rest.

A2) DB Bench Press – 3 sets of 10 reps, 3 seconds on the way down, 60 seconds rest.

B1) Is it BB or DB? Romanian Deadlifts: 3 sets of 10 reps at a controlled tempo with no rest.

B2) Cable or DB Neutral Row – 3 Sets, 10 Reps, 3 Seconds Down, 45 Seconds rest."

RELATED: Habits Secretly Increasing Your Abdominal Fat, Say Physicians

4

Intermittent Fasting

fasting
Shutterstock

According to Dr. Petrucci, "Intermittent fasting can turn your body into a fat-burning machine in only a couple of weeks.It impacts insulin and glucagon – two vital hormones that support the body's ability to burn fat thus increasing weight loss. The fasting window allows the body time to cleanse and repair itself while replenishing cells with elements that will enrich your overall health and wellness. Fasting also boosts adrenaline and norepinephrine levels – these hormones increase the energy burned, even when the body is at rest. Intermittent fasting combined with healthy, clean eating will result in fast weight loss."

RELATED: Signs Your Gut is "Unhealthy," Say Physicians

5

Meditate and Sleep

woman at peace doing yoga
Shutterstock

"Add in a few minutes of meditation each day," Dr. Petrucci states. "Research shows that mindful meditation can actually reduce belly fat. And get enough sleep, because sleeping less than five hours a night can add pounds to your waistline. A study involving more than 1,600 adults found that people who slept six hours a night had more belly fat than those who slept for nine hours. In addition, they weighed more and had lower levels of HDL cholesterol (the heart-healthy 'good cholesterol'). This was true even though the sleep-deprived people didn't eat unhealthier diets." 

Heather Newgen
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications. Read more
Filed Under