Category: Fitness

When it comes to losing weight, the spotlight usually falls on calorie tracking, meal plans, and workouts. But often, the smaller players, like those ingredients sitting quietly on your kitchen shelf, go unnoticed. Herbs, for instance, may not seem like weight-loss warriors, but many of them can subtly and effectively support your journey.

Surprisingly, specific natural herbs for weight loss can influence appetite, improve digestion, and enhance metabolism. While they are not miracle cures, they can undoubtedly amplify the results of a balanced lifestyle when used consistently and correctly.

This article explores 12 scientifically-backed herbs that help you lose weight. You will discover their functions, how they work in the body, and the practical ways you can use them in your everyday meals or routines. If you have ever wondered whether any spice is good for burning fat, this guide has the answers.

12 Natural Herbs for Weight Loss

Let us explore the best herbs for weight loss. Each selection is supported by scientific findings, showing how it may help reduce fat absorption, curb cravings, and boost metabolism.

1. Turmeric

Turmeric is best known for its active compound, curcumin. Beyond its anti-inflammatory properties, research shows that curcumin supports fat loss by enhancing thermogenesis. It is the process by which the body generates heat and burns calories.

In one clinical study, overweight participants who took curcumin supplements twice daily for 30 days saw a reduction in belly fat and lost up to 5% of their body weight. Curcumin helps reduce adipogenesis, the formation of new fat cells, and increases fat breakdown. Turmeric can also help regulate insulin and blood sugar levels. That makes it useful for those with insulin resistance or metabolic syndrome.

You can sprinkle turmeric into soups, curries, or smoothies. For better absorption, combine it with a pinch of black pepper and a healthy fat like olive oil.

2. Fenugreek

Fenugreek is one of the most effective herbs for weight loss. Rich in soluble fiber, it helps slow digestion, promote satiety, and reduce appetite. This means that it can keep you full for longer and ensure that your calorie consumption is kept in check.

One study found that consuming 8 grams of fenugreek fiber daily reduced hunger and decreased fat intake by 17%. This natural herb has also shown promise in regulating blood glucose levels, which may curb sugar cravings. It is no secret that cravings are a common barrier to weight loss.

Fenugreek can be consumed as soaked seeds, as a powder in herbal teas, or added to Indian-style lentil dishes and flatbreads.

3. Cinnamon

Among the most widely used herbs good for weight loss, cinnamon plays a significant role in stabilizing blood sugar levels and improving insulin sensitivity.

Its primary bioactive compound, cinnamaldehyde, may enhance thermogenesis and reduce appetite. Cinnamon may slow the breakdown of carbohydrates in the digestive tract, which will help avoid sugar spikes and energy crashes.

A daily dose of half a teaspoon in oatmeal, coffee, or Greek yogurt can make a flavorful and functional addition to your diet.

4. Cayenne Pepper

Cayenne pepper contains capsaicin, a compound known to raise metabolic rate and reduce hunger. Capsaicin stimulates the body’s fat-burning processes by increasing energy expenditure and enhancing lipid oxidation.

In one study, individuals who consumed capsaicin burned 50 more calories per day and experienced fewer hunger pangs. Capsaicin also reduces levels of ghrelin, the hunger hormone, while increasing satiety.

Use cayenne to spice up soups, roasted veggies, scrambled eggs, or even salad dressings.

5. Cumin

Cumin is not just a kitchen staple; it is one of the most potent weight-reducing herbs. Studies show that it helps accelerate metabolism, improve digestion, and enhance fat breakdown.

In one trial, women who added 3 grams of cumin to yogurt twice daily for three months lost significantly more weight than the control group. Cumin’s thermogenic properties and its ability to enhance bile secretion can improve fat digestion and nutrient absorption.

You can add it to lentils, beans, and stir-fried vegetables or use it as a dry rub for chicken or tofu.

6. Ginger

Ginger has long been used in herbal medicine to manage nausea and improve digestion. However, not many know that it also plays a key role in fat-burning remedies.

Clinical studies indicate that ginger boosts metabolism, reduces fat absorption, and increases satiety. It may also suppress inflammation and oxidative stress, which are often elevated in people with obesity.

Ginger tea, fresh ginger in stir-fry, or grated ginger in smoothies are all simple ways to incorporate this herb into your weight loss strategy.

7. Caralluma Fimbriata

Caralluma Fimbriata is often used in natural weight-loss supplements. It can suppress appetite by increasing serotonin levels. As a result, this herb reduces the desire to overeat and keeps calorie intake in control.

In a 12-week clinical trial, participants who took Caralluma extract experienced more significant reductions in waist circumference and hunger levels compared to a placebo group.

Caralluma is usually consumed in capsule form and should be taken under the guidance of a healthcare provider.

8. Green Coffee Bean Extract

Green coffee beans are simply unroasted coffee beans that contain chlorogenic acid. This compound can help reduce fat accumulation and improve glucose metabolism.

A review of three studies revealed that green coffee extract helped participants lose an average of 5.5 pounds more than those on a placebo. It may also reduce abdominal fat by limiting fat absorption in the gut.

Green coffee bean extract is commonly available as a supplement. One should consume it in moderation and preferably under expert guidance.

9. Black Pepper

Black pepper contains piperine, which enhances the absorption of other nutrients (like curcumin) and disrupts the formation of new fat cells.

Studies show that piperine supplementation can lead to reduced body weight, even without changes in food intake. In some cases, it can also block the genes responsible for new fat cell formation.

Sprinkle black pepper generously on eggs, salads, and soups. It works best when paired with other spices like turmeric or cumin.

10. Gymnema Sylvestre

Gymnema is widely used in Ayurvedic medicine for its ability to regulate blood sugar levels. The herb contains gymnemic acid, which temporarily suppresses the taste of sweetness and reduces sugar cravings.

Studies have shown that individuals taking Gymnema consume fewer calories and report a reduced desire for sweets. It may also improve insulin function and reduce fat storage in the liver.

Gymnema is available as a tea or in capsule form. It is best used as a short-term appetite suppressant.

11. Ginseng

Ginseng, particularly Korean or American ginseng, has shown promise in promoting weight loss through its ability to alter fat metabolism.

In a study, overweight participants who consumed ginseng twice a day for eight weeks experienced weight loss and improved gut microbiota diversity. The herb appears to influence adipogenesis and fat absorption in the intestine.

Ginseng can be consumed in teas and soups or as a standardized extract. Start with low doses and increase gradually as tolerated.

12. Oregano

Oregano is rich in carvacrol, a compound that may help block the genes involved in fat synthesis. Studies show that carvacrol supplementation reduces body weight and visceral fat accumulation.

While human studies are still limited, oregano’s antioxidant and anti-inflammatory properties support metabolic health, making it useful in a weight-conscious diet.

Use dried oregano liberally in sauces, marinades, and salad dressings for both flavor and function.

Excellent Herbal Remedies for Fat Absorption

Even with a balanced diet, managing fat absorption can contribute to sustainable weight loss. Here are five herbal remedies that support fat metabolism and help prevent fat storage.

1. Ginger-Cinnamon Tea

Ginger increases thermogenesis and reduces appetite. Cinnamon stabilizes blood sugar and prevents cravings. Together, they improve digestion and prevent fat accumulation.

Preparation

Boil 1 cup of water with 1 tsp of fresh grated ginger and ½ tsp of cinnamon. Let it steep for 10 minutes.

2. Fenugreek Water

This simple remedy slows down digestion and enhances satiety. It also supports insulin sensitivity, making it useful for fat loss and sugar control.

Preparation

Soak 1 tbsp of fenugreek seeds overnight. In the morning, strain and drink on an empty stomach.

3. Green Coffee Bean Smoothie

The chlorogenic acid in green coffee reduces fat absorption. When combined with fiber-rich greens and healthy carbs, it promotes fullness and curbs mid-morning snacking.

Preparation

Blend 1 scoop of green coffee extract with almond milk, spinach, and 1 banana.

4. Turmeric-Pepper Detox Drink

Curcumin boosts metabolism and blocks fat production. Piperine from black pepper enhances its absorption. Lemon adds vitamin C and digestive benefits.

Preparation

Mix 1 tsp turmeric, a pinch of black pepper, and the juice of ½ lemon in warm water.

5. Ginseng Herbal Broth

Ginseng may suppress appetite and promote fat oxidation. As part of a light dinner or pre-lunch soup, it can enhance satiety and minimize caloric intake.

Preparation

Simmer 1 tsp dried ginseng root with vegetable broth and herbs.

How to Use Herbs Safely for Weight Loss

Herbs can offer metabolic support and appetite control, but one must use them safely to prevent side effects or complications. Here are four key points to remember.

1. Start Small and Observe

Introduce one herb at a time in small doses. Starting slow allows your body to adjust and gives you time to track any reactions, sensitivities, or digestive changes. For example, begin with a pinch of turmeric or a few soaked fenugreek seeds.

2. Follow Recommended Dosages

Whether you are consuming herbs in food or supplement form, stick to the suggested dose. For instance, no more than 1 tablespoon (about 14 grams) of powdered herbs per day. One must take supplements according to label instructions unless your doctor advises otherwise.

3. Avoid Interactions with Medication

If you are taking medication for diabetes, high blood pressure, or any chronic condition, consult your healthcare provider before adding herbs. Some herbs, like Gymnema or ginseng, can lower blood sugar levels and may interact with medications.

4. Choose Reputable Sources

Not all herbal supplements are created equal. Always purchase from trusted brands that provide third-party lab testing and transparent ingredient lists. Avoid products with artificial fillers, unverified health claims, or excessive combinations of multiple herbs in one capsule.

HealthifyMe Note

When people think about weight loss, their mind often races to cardio machines, protein-packed meals, and calorie counters. But what if we paused and paid attention to the little things we overlook? For example, the herbs simmering in our soups or the seeds steeping in our tea? As a nutrition expert at HealthifyMe, I often remind my clients that fat loss is not only about restriction; it is also about smart inclusion. Natural herbs to lose weight offer subtle, sustainable support when woven into a balanced lifestyle. They do not work alone, nor do they promise miracles. But they help in quiet, powerful ways. The real key lies in understanding your body and identifying which herbs help with your digestion, metabolism, or cravings. With personalized plans and careful strategizing, even a sprinkle of the right herb can tip the balance in your favor. Weight loss is a reflection of how well you listen to your body. And sometimes, your spice rack can be a great help.

The Final Word

There is no single herb that will melt the pounds away, and no tea that will cancel out a high-sugar diet. But when used consistently and wisely, herbs can complement your efforts and support you from the inside out. From turmeric’s anti-inflammatory boost to fenugreek’s ability to tame your appetite, each herb has a role in helping you move closer to your goals. 

What makes these weight loss herbs so powerful is not just their chemical properties; it is their place in a broader lifestyle built on mindful eating, informed decisions, and long-term consistency. The best herbs for weight loss are those you can effortlessly incorporate into your daily meals and routines without depending on extremes or quick fixes.

Every individual deserves a plan that honors their preferences, pace, and priorities. That is why the Healthify Smart Plan, powered by AI Coach Ria, takes the guesswork out of eating. Whether you are looking for fat-burning remedies, personalized weight-loss herb recipes, or ways to balance your meals naturally, this AI-backed platform helps you choose ingredients that suit your body’s needs. With this information, maybe you will start seeing your spice cabinet a little differently.

Frequently Asked Questions (FAQs)

Research Sources

1. NIH – Turmeric

2. Potential role of bioavailable curcumin in weight loss and omental adipose tissue decrease: preliminary data of a randomized, controlled trial in overweight people with metabolic syndrome. Preliminary study

3. Curcumin inhibits adipogenesis in 3T3-L1 adipocytes and angiogenesis and obesity in C57/BL mice

4. Fenugreek and Its Effects on Muscle Performance: A Systematic Review

5. Fenugreek attenuates obesity-induced inflammation and improves insulin resistance through downregulation of iRhom2/TACE

6. Effect of fenugreek fiber on satiety, blood glucose, and insulin response, and energy intake in obese subjects

7. The effects of cinnamon supplementation on adipokines and appetite-regulating hormones: A systematic review of randomized clinical trials

8. The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance

9. Capsaicin for Weight Control: “Exercise in a Pill” (or Just Another Fad)?

10. The effects of hedonically acceptable red pepper doses on thermogenesis and appetite

11. Effect of cumin powder on body composition and lipid profile in overweight and obese women

12. Effect of the cumin cyminum L. Intake on Weight Loss, Metabolic Profiles and Biomarkers of Oxidative Stress in Overweight Subjects: A Randomized Double-Blind Placebo-Controlled Clinical Trial

13. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials

14. A systematic review of the anti-obesity and weight-lowering effect of ginger (Zingiber officinale Roscoe) and its mechanisms of action

15. Pharmacological review of Caralluma R.Br. with special reference to appetite suppression and anti-obesity

16. Serotonin controls feeding and satiety

17. A pilot study investigating the effect of Caralluma fimbriata extract on the risk factors of metabolic syndrome in overweight and obese subjects: a randomised controlled clinical trial

18. Effect of Caralluma fimbriata extract on appetite, food intake, and anthropometry in adult Indian men and women

19. Consumption of Green Coffee Reduces Blood Pressure and Body Composition by Influencing 11β-HSD1 Enzyme Activity in Healthy Individuals: A Pilot Crossover Study Using Green and Black Coffee

20. The Use of Green Coffee Extract as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials

21. Effect of piperine in the regulation of obesity-induced dyslipidemia in high-fat diet rats

22. Piperine, a component of black pepper, inhibits adipogenesis by antagonizing PPARγ activity in 3T3-L1 cells

23. A systematic review of Gymnema sylvestre in obesity and diabetes management

24. Effects of sweetness perception and caloric value of a preload on short-term intake

25. Influence of Panax ginseng on obesity and gut microbiota in obese middle-aged Korean women

26. Effects of Korean white ginseng extracts on obesity in high-fat diet-induced obese mice

27. Carvacrol prevents diet-induced obesity by modulating gene expressions involved in adipogenesis and inflammation in mice fed with high-fat diet

DIY SOY CANDLES WITH NOW FOODS ESSENTIAL OILS

April 2, 2021 –

Happy Thursday, friends!! I just had WAY too much fun on Instagram Live being a DIY-er and making my own candles!

 

Not sure if you’re like me, but I have an….issue….with candles. I buy too many and my husband’s like, ummm we still have 25 to get through? And I say, “BUTTTTTTT this one smells so good!”

One day, after finishing a yogurt, I looked at the cute little glass jar it was in and felt bad throwing it away.

I thought, hm, I could use this for something?

I realized I had all of my Now Foods essential oils and thought, I could make candles!! And I swear, if I can do this, YOU CAN TOO!

Here is what you will need:

1. Soy Wax Flakes – I found on Amazon for $40.
   1. If you watched my IG live this morning, you will see that I got a 10 lb BUCKET! LOL. To me, it was worth it, because it also includes the wicks & the wick holders so you’ll have everything you need for the usual price of 2 or so candles!

2. Now Foods Essential Oils

I LOVE the Vanilla & Cinnamon for candles. I also used a mix of Orange & Clove.

3. Clothes Pins

I used these because the soy flakes only came with 3 wick holders and I made more than 3 candles.

4. Jars of any kind!

Mason jars or used yogurt jars are always great.

HOW TO:

1. Use your jar that you are going to use for the candles and double that amount of soy flakes. I took 1 of my glass containers and filled it up TWICE and that is the amount you need for 1 candle.
2. I basically used a 4 cup glass measuring cup and filled it to the top before melting.
3. Put the flakes into the microwave in the glass container and microwave for 4 minutes.
4. This amount of time was perfect to melt the flakes down without being too hot. You want the liquid to be completely melted (basically looks like melted butter).
5. You can also do a double boiler method to bring the flakes to melt.
6. Add 100-200 drops of essential oils. This is what I found on most websites and honestly, I don’t think you can go wrong.

Like I said, I’m just a DIY-er over here trying things out! I found that I would add oils, smell the wax, and continue adding until the smell was where I wanted it to be.

7. Use your wicks and the stickers to attach the wicks to the bottom of the glass jar.

8. Make sure they are pressed down firmly to the bottom before using the wick holder to thread the wick through tightly.

9. Pour your melted wax into the glass containers, making sure that the wick is being held up through the center of the candle.

10. Let the candles sit for 24 hours + until completely set up.

11. Light and enjoy!!!

You can see how I used the clothes pins here for another alternative to the wick holders that come in the kit.

I used a blend of orange, vanilla, clove, & cinnamon and these ones and they smelt so good! Not too overwhelming but enough scent to feel super cozy.

Reminder, I’m not a pro-candle maker here, but this is the way I did DIY for these and they turned out great!

Make sure to head on over to Now Foods for all of your needs! Supplements, snacks, oils, essential oils, body products, and more! We use a NOW product in every room of our house, for real.

Use code “KASEY” for 20% off your order!!

As always, thank you NOW for sponsoring this post & allowing my crazy & creative self to play with your products!

Be true to you,

xo Kasey

 

 

 

We all start with the best intentions—whether it’s exercising regularly, eating healthier, or prioritizing self-care. But let’s be real… sticking to new habits can be hard. Life gets busy, motivation fades, and before you know it, you’re back to old patterns.

So how do you create habits that actually last? The key isn’t willpower—it’s strategy. By setting yourself up for success, you can build healthy routines that feel effortless and become part of your lifestyle.

Here’s how to make your habits stick for good!

1. Start Small & Be Specific

One of the biggest mistakes people make is going too big, too fast. If your goal is to work out every day, don’t start with an hour-long workout. Instead, commit to at least 10 minutes a day—something so easy you can’t say no. Once that’s locked in, build from there.

Example: Instead of saying, “I want to eat healthier,” say, “I will add a serving of veggies to my lunch every day.” Making your goals specific make it easier to follow through!

2. Habit Stacking

One of the easiest ways to build a new habit is to pair it with something you already do. This is called “habit stacking” and helps your new habit feel more natural.

Example:

• Want to start journaling? Do it right after brushing your teeth in the morning.
• Want to drink more water? Have a glass before your morning coffee.

The more effortless it feels, the more likely you are to stick with it!

3. Make It Easy

If a habit feels complicated or overwhelming, you won’t stick with it. Remove obstacles so it becomes the easiest choice.

Example:

• Want to work out in the morning? Lay out your workout clothes the night before.
• Want to eat healthier? Meal prep snacks so you always have good options on hand.

Set yourself up for success by making the habit as easy as possible.

4. Track Your Progress

There’s something powerful about seeing your progress—it keeps you motivated! Track in my MOVE APP or in the #GOALS PLANNER.

Even if you miss a day, don’t let it derail you. The goal isn’t perfection—it’s consistency!

5. Focus on Identity, Not Just Behavior

Instead of just thinking about what you want to do, shift your mindset to who you want to become. When you identify with your habit, it becomes a part of you.

Example: Instead of saying, “I’m trying to work out,” say, “I am someone who moves my body every day.” When you believe in your new identity, your actions will follow.

6. Reward Yourself (But Not with What You’re Avoiding)

Positive reinforcement is key! Celebrate your wins—big or small—to keep yourself motivated.

But here’s the trick: Don’t reward yourself in a way that contradicts your habit.

✅ Good reward: Bought a new yoga mat after sticking to a month of workouts.
❌ Not-so-great reward: Cheat days filled with unhealthy food and no workouts as an “reward.”

Keep your rewards aligned with your goals!

7. Give Yourself Grace & Keep Going

Nobody is perfect. You will miss days, and that’s okay. What matters is that you get back on track quickly instead of quitting altogether.

Make It a Lifestyle!

Building habits that stick isn’t about temporary motivation—it’s about creating a lifestyle that supports your goals. By starting small, making habits easy, and tracking progress, you can create lasting change and feel amazing while doing it!

Hi friends! Happy Friday! What are you up to this weekend? We’re celebrating my nana’s 90th birthday (!), going to dinner at our friends’ house tomorrow night, and family dinner at our house on Sunday. I love summer so much. Kids in AZ go back to school super early – early August – so we’re trying to live up this last month as much as possible.

*Heads up, still lots of time to enter this week’s giveaway! One lucky winner will get a Lumebox and some of my fave wellness goodies.

Some pics from the week:

Mazer being RIDICULOUS

Pasta salad and steak night!

Here’s what I put in the pasta salad:

– NOW Foods quinoa pasta

– Roasted red pepper

– Cucumber

– Artichoke hearts

– kalamata olives

– Feta

– Fresh mint and basil

– Seasoned it with leftover pesto, olive oil, balsamic, salt, pepper, and oregano. I made a giant batch and we all snacked on it for a few days.

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

7.4 Friday Faves

Fashion + beauty + random:

Thank you so so much to those of you who have shopped my links this week for the EquiLife sale, the Amazon Prime Day sale, and the Nordstrom sale. Whew!! EquiLife and Nordstrom are still going strong! If you want to order a detox kit for our fall detox (we start the day after Labor Day), the link is here.

Public access for the Nordstrom sale starts tomorrow and here are the bestseller so far:

– This perfect travel backpack

– This classic tote for work, travel, or life

– This kids’ fleece hoodie

– This ADORABLE girls’ set

– This is my go-to daily cleanser because it’s gentle enough for my eyes

– This cozy sweater at a ridiculous price

– Ordered this for Liv for Christmas

You can browse all of the top picks here! If you’re shopping during public access tomorrow, make a wish list today so you can easily add to cart in the morning.

This Anthro dress. It’s true to size, has the trendy drop waist situation, and lightweight enough to wear when it’s a million degrees outside.

We ordered a Skylight during Prime Day and we LOVE it already.

We synced our Google calenders so we can easily see what’s going on each week/month/day, add in meal plans and links to the recipes for the meals, and chore charts and rewards for the kids. As a paper planner kinda gal, I’ve fought digital calenders for yearrrsssss. I eventually realized that with the kids’ schedules and the Pilot’s work schedule, this is the way to track everything for everyone.

Read, watch, listen:

Trader Joe’s shopping ideas.

If you’re catching up on podcast episodes, you can find them all here!

Fitness, health, and good eats:

Making my way back to studio fitness classes and this week my return to Pure Barre. It killed me in the best way possible.

You can still get 50% off 12 months of workouts here.

Easy weeknight dinners.

Ordering as much as possible from Thrive Market and Butcher Box right now. It’s faster and easier just to grab produce, eggs, and dairy at the grocery store and not worry about much else.

This shrimp sushi bake looks so good!

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

Retry later

Women. Alcohol. Midlife.

What could go wrong?

At first glance, nothing seems too crazy. So, you’re kicking back and relaxing with a little more alcohol than you used to. No biggie. You deserve it. The kids are gone. You have some extra time on your hands. Why not let loose a little more often?

The only problem? Letting loose is killing us.

A study led by Dr. Ibraheem Karaye highlights the narrowing gender gap when it comes to binge drinking and alcohol-related deaths. Not exactly the kind of gender gap we’re trying to close.

The most surprising part? Midlife women are now the fastest-growing segment of binge drinkers.

More specifically: women in midlife who are thriving on the outside. The ones with high incomes, prestigious careers, advanced degrees—and a fridge full of organic produce. These are the women doing yoga, running 10Ks, tracking their steps, buying designer collagen peptides, keeping up with their mammograms… and drinking more than ever before.

So, Why Are We Drinking So Much?

In a word: stress.

The pressure of trying to keep it all together. The transitions that hit hard in midlife: empty nests, divorce, career upheaval, aging parents. And all the feelings that come with them—grief, boredom, loneliness, rage, existential unease.

Alcohol has been sold to us as the perfect cure. Not just acceptable—aspirational. A glass of wine is self-care. A weekend bender is “Mommy’s reward.” It’s become the socially sanctioned way to soothe, celebrate, and survive.

But here’s the problem: you’re trying to feel better, get stronger, sleep more deeply, and finally prioritize yourself—and alcohol is quietly undoing all of that. It disrupts your sleep cycle, spikes your cortisol, slows your metabolism, and robs your body of essential nutrients.

If you’re hitting the gym but still hitting the wine bottle, you’re basically driving with the brakes on.

6 Midlife Drinking Red Flags to Watch For

Red Flag #1: Thinking Any Amount of Alcohol Is Safe

If you’ve been on the fence about exploring your relationship with alcohol, start here. In 2023, the World Health Organization declared that no amount of alcohol is safe for consumption.

Alcohol is classified as a Group 1 carcinogen—right alongside asbestos and tobacco. It’s tied to at least seven types of cancer, including breast cancer. If you’re doing everything else to stay healthy, this fact alone deserves your attention.

Red Flag #2: You’re Drinking to Cope

Or to take the edge off. If alcohol has become one of your go-to coping strategies, it’s time to add new tools to your emotional toolbox.

Drinking to cope is a one-way ticket to dependence. It numbs your senses, preventing you from processing the things you actually need to deal with.

And alcohol doesn’t just mute the hard feelings—it dulls your joy, too. If you’re struggling to feel happiness or connection like you used to, your nightly glass (or bottle) of wine may be playing a role.

Red Flag #3: Your Social Life Revolves Around Alcohol

This one creeps up slowly. And it can be hard to see—because the trees are so thick, you miss the forest entirely.

Alcohol is everywhere now: birthday parties, book clubs, sporting events, charity fundraisers. Look at your social calendar. Is it filled with boozy brunches, happy hours, dinner parties, or nights in with wine on the couch?

Try exploring other ways to connect. Host a dinner party with alcohol-free cocktails. Plan a sunrise hike. Redefine what it means to “catch up.” Stay curious.

Red Flag #4: “Me Time” = Wine Time

Has wine become your reward for time alone?

When my kids were with their dad, or I finally had a night off, I instinctively reached for a bottle. During my divorce, I drank more—and I drank alone. I thought I was soothing myself, but really, I was staying stuck.

Wine didn’t help me heal. It kept me from healing.

Red Flag #5: You’re Binge Drinking Without Knowing It

I used to think binge drinking was for college kids. Beer pong and vodka shots. But for women, binge drinking is defined as 4+ drinks in a single sitting.

That 12-ounce wine glass you fill to the brim? That’s not one drink—it’s almost three.

If your tolerance has crept up, it may be masking how much you’re drinking—and how much it’s affecting your body.

Red Flag #6: Your Workouts Feel Harder Than They Should

Alcohol affects everything: cardiovascular health, motivation, recovery time. It increases inflammation, slows muscle repair, and leaves you sore longer.

If you’re chalking up sluggish workouts or recurring injuries to “just getting older,” it might be time to consider whether alcohol is making your body feel older than it actually is.

So Now What?

If any of these red flags hit a little close to home, take a breath. This isn’t about shame. It’s about power.

Knowing the truth about alcohol gives you the chance to decide what kind of life you want to live—and how strong you want to feel in it.

If you’re curious about cutting back, experiment with a few alcohol-free weeks. Track how your workouts feel, how you sleep, how you show up in your relationships. You might be surprised by what comes back online when alcohol is off the table. —Krysty

Curious about what life can look like alcohol-free? I’m a sobriety coach, and I write about the messy middle of midlife and sober curiosity at krystykrywko.substack.com. Come hang out—or check out purpledogsober.com.

In 2012, when I was coaching the University of Kentucky women’s basketball team, we came in first in the SEC at the end of the season. Our record for the year was 13-3. But we also lost our game against Alabama – the team that finished last that season at 3-13. Worst beat first.

As that old sports adage goes, “On any given night…”

I mean no disrespect to Alabama, but in that particular season I’d rather have been us, no matter the outcome of one game. Fundamentally, whatever rare upset we suffered, our belief in our ability to maintain sustained success didn’t waver. Of course we weren’t happy to have lost against Alabama, but our filters on our thought processes around defeat were healthy.

Real Success Should Never Be Defined By Short-Term Results

Sports upsets happen all the time, whether during the regular season or in championship games. But what makes a great team, whether in sports or in business, is never one single outcome or result, or even a handful of them.

Pause for a moment and think of a recent loss or setback you had in your work life. It could be big or small. Was there something you could have reasonably done to avoid it or some way you could have generated a different outcome? How did you handle it emotionally and how did you think about it? Did you beat yourself up with negative self-talk? Did you let it roll a little too quickly off your back and not take any lesson from it?

The quality that makes a Hall of Famer comes down to a mindset that empowers them to achieve sustained success. They’ve created the habit of mind to always drive toward excellence. Because excellence is their modus operandi – or how they operate, they’re driven to prepare at maximum capacity.

Developing The Right Mindset

One of the key reasons the right mindset is so important is that it keeps you from wasting energy on unproductive activities. Whether your reaction takes the form of a personal pity party or a relentless inward chewing out, you’re robbing yourself of time and energy you could be spending getting ready to win the next time. But in overreacting to setbacks you’re wasting energy focused on the outcome instead of thinking, “What can I do to become better prepared for the next situation?”

Instead of drowning in unproductive negativity, I recommend honestly analyzing a defeat for what you can learn from it. Learning to do this equips you with a valuable tool to improve your performance for the next time. You’ll move onto your next challenge with the confidence gained from a lesson learned, not with pointless self-criticism that leaves you feeling less confident.

If you realize that you have a bad mental filter for how you process defeats, you can change it. You can develop a mindset for sustained success, and the stronger you exercise that mindset, the further you will go.

During the next week or so, pay close attention to the conversation going on in your head while at work or training or playing your sport. Make a conscious effort to look at how you process challenges that arise.

• How much time do you spend complaining, either out loud or in your head?
• How much time do you spend worrying about circumstances that you can’t control?
• Do you frequently think chaotically, as if you’re fighting one brush fire after another?

If these are your mental habits, you’ve convinced yourself that circumstances are outside of your control.

The way out of such victim mentality is to put a stop to your negative thoughts. Interrupt those self-defeating patterns and retrain your brain in new habits.

Develop the mindset needed to succeed through these actions:

1. Decide how to respond. When you start complaining, stop and make a list of what practical changes you could make to respond to the situation.
2. Focus in on one action. When you catch yourself worrying about circumstances beyond your control, interrupt yourself and ask: What’s one action I could take right now to address my work challenge? And then take that action. Your mind will shift from worry to practical action and will spike your confidence.
3. Determine tangible solutions.If you find yourself always barraged by problems and continuously fighting fires, ask yourself: How could I categorize these problems and solve them permanently? Cut through temporary solutions and find clarity that allows for genuine progress toward permanent solutions.
4. Tame the conversation in your head. The content that you feed your mind holds sway over your mindset. Train yourself to notice the content that you’re feeding your brain. If it’s all about complaints and annoyances from external forces, that’s like feeding your brain a steady diet of junk food. Choose to feed your brain in a way that builds the mindset for an unwavering pursuit of excellence.

Mastering your thought process will give you the mindset that lets you crush self-defeating thoughts and keeps you driving in the direction of sustained success.

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Author Bio

Matthew Mitchell is a Wall Street Journal and USA Today best-selling author, speaker, three-time SEC Coach of the Year, and the winningest head coach in the history of the University of Kentucky women’s basketball program.

He now coaches the University of Houston’s women’s division 1 basketball team. Mitchell’s new book, Ready to Win: How Great Leaders Succeed Through Preparation (Winning Tools, November 19, 2024) – already a USA Today bestseller – shares proven principles that lead to resilience, preparation, and growth.

Learn more at www.coachmatthewmitchell.com.

For many people, the inner thigh is a frustrating spot when it comes to weight loss. While abdominal fat often gets the spotlight, the fat that clings to the inner thighs is just as stubborn. For some individuals, it is even more distressing. Whether it is the discomfort from skin chafing, trouble fitting into clothing, or a simple desire to feel more toned, the challenge of inner thigh fat is both physical and emotional.

And unlike fat loss from other areas, slimming down the inner thigh takes more than generic advice. While you cannot spot-reduce fat, there are effective ways to target the region through a combination of smart eating habits, full-body fat-burning workouts, and specialized strengthening exercises.

This article is your complete guide to understanding why inner thigh fat happens and what you can realistically do to reduce it. We will explore the science behind inner thigh fat, break down its causes, and give you clear, actionable methods to support your journey toward stronger, leaner legs, without gimmicks or guesswork.

Understanding Inner Thigh Fat

Inner thigh fat refers to the fat deposits located in the adductor region of your upper leg, between your quadriceps and hamstrings. This area is a common storage site for fat (especially in women) due to a natural tendency to hold more body fat in the lower half. While men typically store excess fat in the abdomen, women often store it in the hips and thighs due to estrogen.

It is important to understand that inner thigh fat is not inherently unhealthy. However, reducing excess fat in this region can be a meaningful goal for those who experience discomfort, limited mobility, or body-image challenges. The key is to combine overall fat loss strategies with muscle-toning movements that focus on this area.

Causes of Excess Thigh Fat

Inner thigh fat develops due to both systemic and localized factors. One primary reason is the overall body fat percentage. When your body stores more fat than it burns, some of it may settle in your thighs. However, even individuals with a healthy weight can have disproportionate fat storage in the thighs due to hormonal or genetic influences.

Another factor is aging. As you grow older, your metabolism naturally slows down. That leads to changes in fat distribution. Estrogen plays a particularly strong role in directing fat storage to the thighs, especially in women. Combined with lower levels of physical activity and possible muscle loss with age, this can result in increased fat and cellulite formation.

Here are some common causes of excess thigh fat:

Genetics

Your genetic makeup plays a significant role in determining where your body stores fat. If your parents or close relatives tend to accumulate fat in the thigh or hip regions, chances are you might experience the same. It is especially common among women, whose bodies are biologically inclined to store fat in the lower body to support reproductive functions. Inner thigh fat is often one of the first to appear and the last to go, due to this inherited pattern.

Hormonal Imbalance

Hormones regulate how your body stores and burns fat. Estrogen, in particular, encourages fat storage in the thighs, hips, and buttocks. That also explains why women are more likely to have stubborn inner thigh fat. As estrogen levels fluctuate during menstrual cycles, pregnancy, or menopause, fat distribution can change. Additionally, low testosterone in men or elevated cortisol (stress hormone) in both genders can increase fat retention in the lower body, including the inner thighs.

Slow Metabolism

With age, the body’s metabolic rate naturally slows down. A slower metabolism means fewer calories are burned at rest. That makes it easier to accumulate fat, even without any change in diet. This age-related fat gain tends to settle in areas like the thighs, especially when muscle mass decreases due to a sedentary lifestyle. Inner thigh fat becomes harder to lose without incorporating metabolic-boosting habits like strength training or regular cardio.

Poor Diet and Water Retention

High-sodium, high-sugar, and ultra-processed foods can lead to water retention, especially around the thighs and hips. A poor diet that lacks lean proteins, fiber, and healthy fats promotes fat storage. Additionally, processed carbs spike insulin levels, encouraging the body to store more fat. Excess salt causes the body to hold onto water, making the thighs appear puffier or swollen, even when the fat mass remains unchanged.

Sedentary Lifestyle

When your body moves less, it burns fewer calories. Inactivity not only prevents fat loss but also reduces muscle tone, which contributes to the appearance of bulkier thighs. Without targeted exercise that activates the adductors (inner thigh muscles), this area can lose definition and accumulate fat over time. It becomes more noticeable in individuals employed in a desk job or following a sedentary routine.

Cellulite

The structure of fat cells, connective tissue, and skin in the thigh area increases the likelihood of dimpling.

How to Lose Thigh Fat?

Reducing inner thigh fat requires a multi-pronged approach that involves fat-burning strategies and targeted muscle-building exercises. While spot reduction is a myth, well-structured programs can certainly tone specific muscle groups while burning overall body fat.

Let us break down the most effective methods.

1. Balanced Nutrition: Your First Line of Defense

Before we discuss workouts, we need to discuss food. What you eat dictates how much fat your body stores. The most reliable method for reducing body fat is to create a moderate calorie deficit. Ideally, consider a deficit of 500 to 750 calories less than your maintenance level.

However, crash diets and extreme calorie restrictions are counterproductive. They slow your metabolism and increase fat retention. The goal is not to starve yourself but to fuel your body with quality nutrients that naturally support fat burning.

Here is what to focus on:

• Lean Protein: Chicken breast, tofu, fish, lentils, and Greek yogurt help build and repair muscles while boosting satiety.
• Healthy Fats: Avocados, olive oil, and nuts support hormonal balance and reduce inflammation.
• Complex Carbohydrates: Whole grains like brown rice, quinoa, and oats provide sustained energy.
• Fiber-Rich Foods: Fruits, vegetables, and legumes help regulate digestion and reduce hunger.
• Hydration: Drinking enough water flushes out toxins, supports metabolism, and minimizes bloating in the thighs.

Avoid processed foods, high-sugar snacks, and refined grains. Also, keep salt intake low to prevent water retention, which can worsen the appearance of thick thighs.

2. High-Intensity Interval Training (HIIT)

HIIT is a metabolic powerhouse that supports rapid fat loss. It involves alternating short bursts of intense activity with brief periods of rest or lower-intensity movement.

This method keeps your heart rate high and your body in fat-burning mode long after the workout is done. It is especially helpful for reducing fat in stubborn areas like the inner thigh. HIIT boosts insulin sensitivity and pushes your body into a higher calorie burn even during rest.

An introductory HIIT session may include:

• 40 seconds of jump squats
• 20 seconds rest
• 40 seconds of mountain climbers
• 20 seconds rest
• 40 seconds of high knees
• 20 seconds rest
• Repeat for 3–4 rounds

To effectively burn thigh fat, aim for at least 2–3 HIIT sessions per week, allowing a day of recovery in between.

3. Strength Training for Lean Muscle

While HIIT burns calories quickly, strength training creates long-term changes in body composition. Muscle tissue burns more calories than fat, even at rest. When you build strength in your lower body, you naturally create a firmer, more toned appearance in your thighs.

Include compound movements and targeted exercises in your routine, such as:

• Lunges (Forward, Side, and Walking)
• Sumo Squats
• Step-Ups
• Deadlifts
• Leg Press and Leg Curls

Strength train at least twice a week, using weights that challenge your muscles by the last few reps. Gradually increase resistance over time to achieve progressive overload.

4. Cardio and Endurance Workouts

Traditional cardio workouts play a vital role in reducing overall body fat. On non-HIIT days, incorporate a mix of low-impact and moderate-intensity cardio.

Cardio options to reduce thigh fat:

• Cycling: Tones the thighs while providing steady fat burn
• Brisk Walking or Incline Treadmill Walks
• Swimming: Low-impact and excellent for joint health
• Dancing: Fun, effective, and works the lower body intensively

Aim for 150 to 300 minutes of cardio per week for consistent fat loss.

5. Yoga and Recovery Exercises

While yoga may not burn calories at the rate HIIT does, it supports flexibility, improves circulation, and enhances lymphatic drainage, which can reduce puffiness in the thigh area. Certain poses like Warrior II, Chair Pose, and Goddess Pose activate your thigh muscles and support toning.

Incorporate yoga or stretching sessions twice a week to promote recovery, reduce stress-induced fat retention, and prevent injuries.

6. Natural Remedies and Cellulite Management

While exercise and diet are your best tools, you can complement them with simple natural remedies that improve the texture and tone of your thighs.

These include:

• Dry Brushing: Stimulates lymphatic drainage and may reduce fluid buildup in the thighs.
• Caffeine-Based Creams: Temporarily tighten skin and improve the appearance of cellulite.
• Anti-Inflammatory Diet: Reducing processed foods and eating more omega-3-rich foods like flaxseeds and fatty fish can reduce inflammation that worsens cellulite.

While these methods do not remove fat directly, they support a smoother, healthier appearance of the thighs.

Exercises for Inner Thigh Fat

Reducing fat from just one area of your body (commonly known as spot reduction) is a myth. However, combining fat-burning cardio with strength-focused movements can help you slim down overall while toning specific muscles, including the inner thighs. This section outlines six targeted exercises to strengthen the inner thighs, boost fat loss, and sculpt leaner legs.

1. Sumo Squat

Sumo squats engage the adductors (muscles of the inner thigh), glutes, and core. The wider stance targets areas that regular squats might miss.

Steps:

• Stand with feet wider than hip-width, toes pointed outward.
• Hold a dumbbell or keep your hands at chest level.
• Lower your body into a squat, keeping your back straight and knees tracking over toes.
• Push through your heels to return to standing, squeezing your thighs at the top.
• Perform 2 sets of 15 reps.

Caution: Avoid this move if you have knee issues. Stick to bodyweight-only versions first.

2. Side Lunge

Side lunges are great for unilateral leg training and help activate the inner thigh muscles on the extended leg.

Steps:

• Stand upright, feet together.
• Step your right leg to the side and bend the right knee while pushing your hips back.
• Keep your left leg straight and your torso upright.
• Push off the right leg to return to standing.
• Repeat on the other side for one full rep. Complete 2 sets of 12 reps per leg.

Caution: Go slow if you have balance issues. Use a wall or chair for support.

3. Curtsy Lunge

This exercise blends balance and toning by crossing the legs, which adds an inner thigh squeeze.

Steps:

• Stand tall and step your right leg diagonally behind the left leg.
• Bend both knees into a curtsy, keeping your chest lifted.
• Press through the left heel to return to the start.
• Repeat 12 times on each leg, completing 2 sets.

Caution: If you have knee sensitivity, decrease the range of motion.

4. Side-Lying Leg Adduction

It is one of the simplest and most effective inner thigh toners, perfect for beginners.

Steps:

• Lie on one side with the top leg bent and resting on the floor.
• Extend the bottom leg straight and engage your core.
• Lift the bottom leg a few inches, hold briefly, and lower.
• Repeat 15 reps per leg, doing 2 sets.

Caution: Keep movements controlled to avoid pulling a groin muscle.

5. Skaters

This cardio-based move enhances endurance while hitting the inner thigh during the cross-back movement.

Steps:

• Begin with feet hip-width apart.
• Leap sideways to the right, landing on the right foot while swinging the left leg behind.
• Immediately push off to the left side.
• Continue side-to-side for 30 seconds. Repeat 3 rounds.

Caution: Focus on form over speed to avoid ankle strain.

6. Inner Thigh Pulse

These tiny movements create a deep burn in the adductors and improve muscle tone.

Steps:

• Lie on your back with legs lifted, knees bent at 90 degrees.
• Bring knees together and begin pulsing inward, like squeezing a ball.
• Perform 25 small pulses, rest, and repeat for 3 sets.

Caution: People with lower back pain should keep their back supported by a mat or towel.

HealthifyMe Note

As a HealthifyMe coach, I often remind my clients that targeting stubborn fat zones (like the inner thighs) is not about intense restriction or overnight fixes. It is about building a strategy. A balanced approach that includes calorie-aware nutrition, strength-building workouts, and consistent movement is where real progress happens. The body is an adaptive system. When you treat it with respect, nourish it mindfully, and work with intention, the changes begin to show, not just in how you look, but how you feel. And yes, your inner thighs will thank you too.

The Final Word

Losing inner thigh fat is a multi-step process rooted in science, patience, and commitment. You cannot shrink one body part in isolation, but you can tone your inner thighs while reducing overall body fat. From modifying your diet to including compound and isolation exercises, everything you do has a cumulative effect. Understanding the root causes (like hormones, genetics, and aging) allows you to work smarter, not harder.

With guidance from tools like HealthifyMe, your journey becomes less of a guessing game. The HealthifyMe AI plans, powered by Coach Ria, are designed to personalize your food intake and workout structure. They help you track real progress, not just weight. Whether it is a meal suggestion, a recovery tip, or a thigh workout tweak, support is always available. Sustainable results do not come from shortcuts; they come from smart strategies, and we are here to make that easier.

Frequently Asked Questions (FAQs)

Research Sources

1. Gene–Environment Interactions on Body Fat Distribution

2. Longitudinal associations of the endocrine environment on fat partitioning in postmenopausal women.

3. Role of Body Fat Distribution and the Metabolic Complications of Obesity

4. Cellulite: Current Understanding and Treatment.

5. Caloric Restriction: Implications for Human Cardiometabolic Health

6. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial

7. High-Intensity Intermittent Exercise and Fat Loss

8. EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women

9. Skeletal muscle energy metabolism in obesity

My top adidas style picks for back to school!

July 1, 2021 –

I know what you’re thinking with the title of this post….back to school!? but Kasey, we just got into the summer!!

I TOTALLY HEAR YOU because I am the number 1 summer lover over here…but, I’m also a planner and love to share some of my favorite things with you all so you’ll be ahead of the game come school time!

I may be 32 years old (on saturday!) but I’m using a lunch bag now more than I did in elementary school.

Being a traveling trainer and being in and out of my car so much during they day, I tend to bring drinks and food along for the ride.

I’m obsessed with my insulated adidas lunch bag! It’s the perfect size for a meal + a drink and keeps things cool when I add ice packs in as well.

You can ask my husband, this sits on the counter daily so I don’t forget to bring it with me! As I’m typing this, he literally looked over and saw the picture of the lunch bag and said “you’ve had that thing for like years”, ha! He’s not wrong!

My second must have for school would be my slides!

I’ve been rocking adidas slides since I started playing soccer at 8 years old. I also happen to think they make a sweet addition to any outfit.

My third pick for back to school would be biker shorts!!

If these were a “thing” when I was in high school, I would’ve been wearing them daily. Now, don’t get me wrong, I’m pretty sure biker shorts were obviously around, but not as “in” when I was in high school…which is a shame if you ask me!

They are so versatile and can go with any tank, short sleeve, long sleeve, or sweatshirt. During the summer, I’m in biker shorts daily…my favorite time of year! And like I said, if I was back in school, I’d be rocking these daily.

I hope you got some new ideas for my adidas back to school picks with this post! I love sharing things that I love with you all, especially because I wear them and use them daily.

What is your go-to back to school item!?

Be true to you,

xo Kasey

 

I’m an ambassador for adidas, but as always, all opinions are my own.

Photos by Mikayla @the.photographygirls

You’re signed up and ready to go! Here are 3 tips to completely CRUSH your first week of our Summer Shape Up Challenge! 

Choose one thing you want to focus on this week. Maybe it’s showing up for every workout, staying consistent with your meals, or drinking more water. Keep it simple and stick with it. Momentum starts with one small win.

Everything you need to know is in your playbook (emailed to you when you signed up for SSU) but here are the key things to remember to get the best results possible!

Workouts:

All your daily workouts will be available on our MOVE app. Plus, if you’re new to MOVE, you can get 7 Days FREE!

Check under the “challenges” tab for your Summer Shape Up workouts. You will see the main Sweat Sesh workout, Daily 10, and Bonus Move. I recommend you do all 3 for best results!

Nutrition Details & Schedule  

July 7th- 20th: Follow the 14 Day Shape Up
July 21st – August 17th: Follow the 4 week Hot Body Meal Plan

Lose up to 10 pounds this summer following this 6 week plan. Enjoy this easy-to-stick-to meal plan designed to burn fat, tone your body and help you slim down while still enjoying the foods you love!

Track Your Wins, every small win counts. Write down what went well each day—whether you got your workout in or said no to something that didn’t align with your goals. Progress comes from consistency, not perfection.

 

You’re not doing this alone. 

When I went through my own weight loss journey I felt totally alone. Like no one REALLY understood what I was going through or WHY I was making so many changes. I truly believe having a solid support system and women to help hold you accountable is the key to successfully creating and maintaining change and that’s where the Teamlsf community comes in!

How to find LSF Babes:

Looking through the tagged photos on @Teamlsf and @lovesweatfitness is a great way to find LSF girls to connect with. Make sure to scroll through our tagged photos and find new girls you might not know and follow and DM them!

Engage! 

Post your progress, comment on LSF Babes posts, hype each other up, shoutout girls on your story, DM motivation. Being part of this community will keep you going when you start to give up on yourself and lose motivation. The LSF Community is ready to connect, motivate you, hype you up, keep you going, and so much more!

Good luck, you are going to crush Summer Shape Up 2025!!