Latest news with #DillonSwinney
Hindustan Times
2 days ago
- Health
- Hindustan Times
Fitness coach reveals 5 things to do after waking up to support your weight loss goals
A weight loss journey is a continuous, ongoing process, as your every choice matters, right from when you wake up. While one may assume they can compensate with vigorous workouts later in the day or diets restricted to a stipulated time, making small habits right from wake-up time helps make weight loss more sustainable. Weight loss requires a disciplined start to the day.(Shutterstock) ALSO READ: When should you eat fruits? Fitness coach shares the suitable time to eat pineapple, banana, and more Dillon Swinney, fitness coach who often shares weight loss tips on Instagram, revealed in an August 4 post five things to do after waking up, as the fat loss process begins right before 9 a.m. Here are the five things he shared: 1. Hydrate with salt and lemon To support digestion well, a good drink helps. He wrote, '1 glass of water with pink salt + lemon = better digestion, energy, and fat burning from the start.' 2. High-protein breakfast The fitness coach recommended having a high-protein breakfast, with an ideal protein intake of 30–40g. He added, 'Keeps you full, kills cravings, and jumpstarts your metabolism. No more binge eating at night.' A protein-rich breakfast also keeps cravings at bay throughout the day. 3. 45-minute morning walk While early mornings may be spent catching up on emails or simply trying to get out of bed, moving your body first thing can make a big difference. 'Clears your head, burns fat, and gets your steps in before life gets chaotic.' 4. Avoid planning your meals in 5 minutes You may be running late in the morning, but don't grab anything and everything, as you may end up overeating or making unhealthy choices. The fitness coach wrote,'Winging it = overeating. Planning = results. Know your next 2–3 meals before you even leave the house.' 5. Add fibre to your breakfast Lastly, an easy way to make your breakfast fulfilling and even more supportive of your weight loss goals is by including fibre-rich foods. The fitness coach recommended that fibre provides steady energy that keeps you going the entire day, along with reducing hunger pangs. He noted, 'Berries, chia seeds, oats — fiber keeps you full longer and helps regulate digestion so your body actually burns fat.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
09-07-2025
- Health
- Hindustan Times
Online fitness coach shares 7 habits that will 'literally melt fat off your body': Eat 140 gms of protein daily
The habits we adopt during our weight loss journey play a crucial role in accelerating fat loss. Consistently following structured routines, incorporating strength training, and maintaining a calorie-deficit diet can significantly speed up the process of shedding extra kilos. Online fitness coach Dillon Swinney regularly shares practical weight loss tips and fitness hacks on his Instagram profile. Know the habits that can fast track your fat loss journey.(Pixabay) On July 3, Dillon shared a post highlighting daily habits that can help promote faster and more sustainable fat loss. '7 habits that will literally melt fat off your body this summer. No crash diets. No endless cardio. Just simple daily habits that actually work. Do these consistently, and the results will follow,' he wrote. Also read | Woman who dropped 43 kilos in a year 'without extreme diets' shares 4 weight loss tips that helped her 1. 10k–15k steps per day Non-negotiable. Walking burns fat, boosts mood, and keeps you active without destroying your joints. 2. Eat 100–140g of protein daily Protein helps preserve muscle, curb cravings, and increase your metabolism. 3. Strength train 3–5x a week Build muscle, burn more at rest, and actually shape your body — not just shrink it. 4. Drink 2–3L of water daily Most people mistake dehydration for hunger. Stay sharp and energised. 5. Sleep 7–8 hours every night Fat loss starts with recovery. Poor sleep leads to more cravings and less discipline. 6. Stop snacking between meals Those bites add up. Instead, build bigger meals that actually satisfy you. 7. Stay consistent 80–90% of the time You don't need to be perfect; just locked in most of the time. Also read | Woman who lost 35 kg in 7 months lists 10 'healthy' foods you should stop eating for weight loss: 'Avoid brown bread' Weight loss habits that actually work: In an earlier interview with HT Lifestyle, Dr Jaison Paul Sharma, MBBS, MD (Internal Medicine) - consultant diabetologist at Sharma Hospital in Garhdiwala shared a weight loss plan that can show results: 1. Focus on whole, unprocessed, fibre-rich foods while reducing intake of ultra-processed carbohydrates and sugary beverages. 2. Resistance training is essential, not just walking, but exercises that build and preserve muscle. 3. Sleep is another powerful metabolic lever; poor sleep raises ghrelin and cortisol levels, promoting fat gain. Aim for 7–9 hours of quality sleep per night. 4. Address emotional eating through tools such as journaling, mindfulness, or therapy. 5. Remember that consistency matters more than perfection. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
News18
11-05-2025
- Health
- News18
Want To Burn Belly Fat? 10 Filling Foods You Should Be Eating
Last Updated: Fitness coach Dillon Swinney took to his Instagram to share a list of ten food items that you must include in your diet to simplify the process of loosing stubborn belly fat. Losing belly fat is often viewed as one of the hardest fitness challenges, with many believing it requires intense workouts, endless crunches, or extreme dieting. However, the real key to sustainable fat loss may be simpler and more manageable. Fitness coach Dillon Swinney emphasises that lasting fat loss is about consistently eating the right foods: those that keep you full, nourish your body, and help maintain a calorie deficit without leaving you feeling hungry or restricted. View this post on Instagram A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn) On April 9, Swinney shared valuable insights with his Instagram followers, revealing ten foods that can greatly simplify the process of shedding stubborn belly fat. Instead of advocating for harsh diets or quick-fix solutions, he promotes a balanced approach centred around satiety and smart nutrition. 'Most people overcomplicate belly fat loss. The truth is, eating the right foods consistently can make it way easier to stay full, energised, and in a deficit without starving yourself. These 10 FILLING FOODS can help you burn belly fat more effectively and make the process feel easier," Dillon wrote in his caption. Let's dive into the ten nutrient-dense, filling foods he recommends – and why they're worth including in your daily meals. Plain Greek Yoghurt A protein powerhouse that's low in sugar and supports gut health. It's an excellent base for snacks or breakfast, especially when topped with cinnamon, nuts, or fresh berries. It helps keep cravings in check without piling on the calories. Pickles Crunchy, salty, and incredibly low in calories, pickles are a smart snack option when you're looking to curb cravings without sabotaging your diet. They add texture and flavour with virtually no calorie cost. Sugar-Free Gelatin A great dessert substitute that satisfies your sweet tooth while keeping you firmly in your calorie deficit. Each serving has only a few calories, making it ideal for those managing cravings during fat loss. Bone Broth Rich in minerals and collagen, bone broth is a surprisingly filling drink that helps you stay full between meals. It's light, warming, and loaded with nutritional benefits without being calorie-dense. Sweet Potatoes Packed with fibre and complex carbs, sweet potatoes digest slowly and help regulate blood sugar, keeping you energised and satisfied for longer periods. They're perfect as a nutrient-dense carb source for meals. Berries Naturally sweet and loaded with antioxidants and fibre, berries are an excellent choice for snacking or adding to yoghurt and oatmeal. They provide volume and flavour with minimal calories. Russet Potatoes Often overlooked, these are actually among the most filling foods available. When baked or air-fried with light seasoning, they offer a clean source of energy and keep you full for hours. Shirataki Noodles Made from konjac yam, these noodles are incredibly low in calories and high in fibre, making them a great substitute for traditional pasta. They add bulk to meals without blowing your calorie budget. Cottage Cheese High in casein protein, which digests slowly, cottage cheese is excellent for curbing hunger over longer periods. It's ideal for nighttime snacking or post-workout recovery, especially when paired with fruit or seeds. Zucchini top videos View all A low-calorie, water-rich vegetable that can bulk up your meals without significantly adding to your calorie intake. Use it in stir-fries, salads, or even as a pasta alternative for added volume and nutrients. By incorporating these foods into your daily routine, you can make fat loss not only more manageable but also more enjoyable. As Swinney emphasises, it's not about depriving yourself—it's about making smarter, more satisfying choices that align with your long-term health and fitness goals. First Published:
Hindustan Times
09-05-2025
- Health
- Hindustan Times
Fitness coach shares 10 filling foods to eat if you want to burn belly fat without starving: Berries to cottage cheese
Losing belly fat can be one of the most challenging goals when it comes to fitness, but it's not just about doing endless crunches or following restrictive diets. It's about choosing the right foods that nourish your body, promote fat-burning, and keep you feeling satisfied throughout the day. Dillon Swinney, fitness coach, often shares insights related to health and weight loss with his Insta family. In his April 9 post, he shares 10 filling foods you should start eating to burn belly fat. (Also read: Doctor ranks 10 most popular weight loss methods: Ozempic scores 7/10, while this one tops the list ) "Most people overcomplicate belly fat loss. The truth is, eating the right foods consistently can make it way easier to stay full, energised, and in a deficit without starving yourself. These 10 FILLING FOODS can help you burn belly fat more effectively and make the process feel easier," Dilton wrote in the caption. Curious to know which foods made the cut? Let's take a look at his list. A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn) Packed with protein, low in sugar, and great for gut health. Add cinnamon or berries to kill cravings without blowing your calories. A salty, crunchy snack that's super low in calories. They satisfy cravings and add volume without the guilt. A game-changing dessert alternative that's only a few calories per serving and helps curb your sweet tooth while staying in a deficit. Low-calorie, high in nutrients, and surprisingly filling. Perfect for curbing hunger between meals or starting your day warm. Full of fibre and slow-digesting carbs to keep you satisfied for hours without crashing your energy. High in fibre and antioxidants with natural sweetness. Great for volume snacking or tossing into yoghurt or oats. Cheap, clean carbs that are super filling when baked or air-fried. Add seasonings for flavour without extra calories. Super low-cal and high in fibre. A pasta substitute that can help you fill your plate without blowing your goals. High in casein protein that digests slowly and keeps you full. Great for late-night hunger or post-workout fuel. Low in calories and great for volume. Add it to meals to make them bigger without adding much to your intake. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
24-04-2025
- Health
- Hindustan Times
Fitness coach shares 5 things to do immediately after waking up to drop belly fat faster: ‘Drink 16 oz of water'
Trying to shed that stubborn belly fat but unsure where to start? The secret to faster fat loss might not be in intense workouts or restrictive diets, it could be in your morning routine. How you wake up and what you do in the first few minutes of your day can have a major impact on your metabolism, energy levels and overall fat-burning potential. (Also read: Doctor shares 8 easy fat loss tips to shed kilos without extreme dieting: From portion control to smart workouts ) Fitness coach Dillon Swinney often shares insights related to health and wellness with his Insta family. In his April 10 post, he reveals 5 things to do immediately after waking up that can help you drop belly fat faster. A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn) You wake up dehydrated, which can slow down your metabolism, increase cravings, and leave you feeling sluggish. Drinking water first thing in the morning jumpstarts hydration, aids digestion, and supports fat loss. Take vitamins based on what your body actually needs, getting blood work done can help identify any deficiencies. Addressing these can boost energy levels, improve recovery, and support fat loss. Follow it up with a 20–30 minute fasted walk to burn fat, clear the mind, and get some sunlight, which helps elevate mood and regulate hormones. Starting your day with protein keeps you full, stabilises blood sugar, and provides steady energy. If you begin the day with just carbs or sugar, you're more likely to crash and overeat later. The main reason people struggle with consistency is because they force themselves into workouts they don't enjoy. If you hate your workout, you won't stick with it. Find something you love—whether it's lifting, boxing, swimming, or jump roping—and make it a regular part of your routine. Stress raises cortisol levels, which can lead to fat gain, especially around your midsection. A short meditation session helps lower stress, sharpen focus, and keep your emotions in check, so you're less likely to turn to food when things get tough. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
