Personal trainer Ben Carpenter said he's never had to work on his abs due to his low body fat levels that are a result of Crohn's disease and IBS.
A review published in The American Journal of Clinical Nutrition says high insulin levels caused by high-carb diets causes obesity, not just calories.
Firming up your body requires building muscle with a traditional strength training programme. Don't fear weights, you won't suddenly bulk up.
Hafthor Björnsson, once the World's Strongest Man who also starred in Game of Thrones, told Insider also enjoys a weekly cheat meal to stay on-track.
It's OK to go off track sometimes when you're dining out. Dietitian Alix Turoff said to think of your calories as a weekly average, not a daily count.
Losing fat and building muscle at the same time is possible if you avoid common pitfalls like dropping your calories too low and not resting enough.
If you don't eat enough protein, you may find it harder to reach your fitness goals. Here's what to know.
Protein is key for muscle gain, and as long as you're in a calorie deficit, you don't have to cut carbs or fat, fitness reporter Rachel Hosie said.
Insider reporter Rachel Hosie says she cut her body fat from 30% to 17% by eating a high-protein diet comprised of chicken, turkey and Greek yogurt.
There's nothing wrong with "normal" desserts, but incorporating some protein-rich ones will help you stay full, hold on to muscle, and lose fat.
Fitness trackers are can be inaccurate, overestimating calorie burn by as much as 93%, research suggests. Create a calorie deficit with diet instead.
Peanut butter banana protein bread, chocolate chunk oat cookies, and berry mousse helped Insider reporter Rachel Hosie reach her fitness goals.
Carbohydrates like bread can provide essential energy for the body, which is important if you work out, nutritionist Dr. Mike Molloy told Insider.
Brendan Jones said he lowered his body-fat percentage from about 18% to 20% to about 12% to 14% over 100 days despite having no access to a gym.
Monitor the amount of sweets, alcohol, and fried foods you eat, instead of banning them. Extreme restriction can backfire, dietitians say.
Upping your daily calorie count after a diet can be daunting. Ease out of your deficit slowly if you don't want to regain weight, nutritionists say.
The number on the scale can go up and down due to a variety of factors, such as whether you ate a salty meal or drank alcohol, experts told Insider.