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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.

20 Delicious Foods to Boost Your Metabolism and Lose Weight

These foods will help make burning fat a breeze.

Ferozan Mast
By Ferozan MastJul 07, 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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Ferozan Mast
By Ferozan MastJul 07, 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
Nutrition & Diet

The foundation of any successful weight loss program is calories in vs calories out—but it’s so much easier to keep that up long-term if the calories are delicious. Every pound of fat lost helps improve health and fitness. “Even a small amount of sustained weight loss can have tremendous health benefits, and anyone who achieves this should be supported and admired," Michael Rosenbaum, MD, tells Columbia University Irving Medical Center. Aside from exercise and regular movement throughout the day, diet is key. Here are 20 delicious foods to help you lose weight and improve your health.

Hummus

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Chickpeas are a great source of plant-based protein, which is important for weight loss. “While naturally low in saturated fat, chickpeas are nutrient-dense,” dietitian Caitlin Terpstra tells Mayo Clinic Health System. “They provide nearly 20 grams of protein in a ½-cup serving and 5 grams of dietary fiber. Chickpeas also are a source of folate, iron, vitamin C, and phosphorus.”

Overnight Oats

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Oats are full of fiber to help keep you full for longer. “This is a powerhouse full of fiber that will not only help you last through the morning without hunger but will slow down the release of sugar into your bloodstream,” says UnityPoint Health. “Start the day with a hot bowl of oatmeal in the morning or make overnight oats the night before in a mason jar for an on-the-go breakfast.”

Avocados

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High in healthy fats and nutrients, avocado can actually help to steady blood sugar levels and curb appetite. “Researchers added half of an avocado to the subjects’ lunch meals and found that they felt fuller over a longer period of time and had less of a desire to eat,” Surgical Oncologist Dr. Mark Reeves tells Loma Linda University Health. “Not only that, but their insulin levels decreased after the meal.”

Eggs

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Eggs are delicious, healthy, and versatile. “The nutrient profile of eggs also yields itself to provide greater satisfaction at a meal, meaning it can help with satiety, which is great for those trying to lose weight,” Rachel Bunch, RD, LD, tells Parkview Health. “Eggs have been shown to suppress appetite and decrease plasma ghrelin levels. Ghrelin is a hormone responsible for appetite stimulation.”

Tofu

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Vegetarians and vegans should make sure they get protein from non-animal sources, such as soy. “Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and probably more often, and is likely to provide health benefits,” says Harvard Health. “Especially when eaten as an alternative to red and processed meat.”

Almonds

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Almonds are an ideal snack, full of nutrients. "Nuts, like almonds, are a great snack. They're high in protein and fiber and packed with vitamins and minerals, but they also have a high fat content, which people can associate with increased body weight," says Dr. Sharayah Carter from UniSA's Alliance for Research in Exercise, Nutrition, and Activity (ARENA). "Nuts contain unsaturated fats -- or healthy fats -- which can improve blood cholesterol levels, ease inflammation, and contribute to a healthy heart.

Fatty Fish

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Fish is good for your health and your weight loss. “Salmon is often a top protein pick by dietitians and other health experts,” says UnityPoint Health. “It’s low in saturated fat and high in omega-3s. It’s also a good source of vitamin B12, potassium and vitamin D. Salmon is versatile and easy to prepare. The higher fat content (compared to flounder) makes it a more satisfying and filling meal.”

Shellfish

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Shellfish tend to be low in calories while high in protein and nutrients. “Shellfish are low in fat [and] a source of selenium, zinc, iodine and copper,” says the NHS. “Some types of shellfish, such as mussels, oysters, squid, and crab, are also good sources of long-chain omega-3 fatty acids, but they do not contain as much as oily fish.”

Green Tea

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Green tea is an excellent alternative to sugary, calorie-dense sodas. “Tea itself is great because it has antioxidants,” dietitian Teresa Fung, Sc.D., tells TODAY. “You’re drinking fluids, and when we are getting our fluids from tea, hopefully, we are not getting it from soda.”

Dark Chocolate

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Dark chocolate is a good option for a healthy dessert. “The higher the percentage of cocoa solids, the more flavonoids there are and the lower the sugar,” Devon Peart, MHSc, BASc, RD, tells the Cleveland Clinic. “If you’re doing 75% or 80% dark chocolate, there’ll be less added sugar than if you were at 50% dark chocolate.”

Strawberries

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Strawberries are packed full of antioxidants, plus they’re low in calories and sugar. “No matter the variety of foods you eat, healthy diets should try to incorporate five servings of fruit and vegetables each day because studies have shown that this can improve overall health and lower the risk of serious health problems, such as obesity or type 2 diabetes,” Rachel Lander-Canseco, RD, tells Keck Medicine.

Lean Meats

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Enjoy lean meat in moderation. “Chicken, turkey, and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich foods, therefore burning slightly more calories during the digestive process,” says UnityPoint Health.

Ginger

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“Ginger is another herb that can enhance metabolic rate,” Craig L. Floch, MD, tells Nuvance Health. “It has been used in traditional medicine for thousands of years for its many health benefits, including its ability to increase metabolism. Ginger can also aid digestion, which indirectly supports a healthy metabolism.”

Chili Peppers

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Add some heat to your dishes for extra fat-burning. “Capsaicin helps increase your core temperature, increase metabolism, and helps burn calories faster,” clinical dietitian Haley Robinson tells Piedmont Health. “Research has shown that it could increase your metabolism by up to 5 percent.”

Low-Fat Cottage Cheese

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Don’t forget about humble cottage cheese for weight loss. “Cottage cheese is low in fat, low in carbs, and high in protein, making it ideal for healthy eaters,” says UnityPoint Health. “Add a scoop of low-fat cottage cheese to a berry smoothie for a non-traditional twist.”

Turmeric

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Add turmeric to your food and drinks. “Turmeric, with its active compound curcumin, is another spice that can support a healthy metabolism,” Dr. Flock says. “Curcumin has anti-inflammatory and antioxidant properties, which may help support a healthy metabolism and overall well-being.”

RELATED:These Ultra-processed Foods May Be Shortening Your Life, According to New Study

Broccoli

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Broccoli is low in calories compared to volume, which is just one of many reasons it’s a perfect “diet” food. “Broccoli is a member of the cruciferous vegetable family,” says UnityPoint Health. “It's known for its high water and fiber content, which is a great combination to help you feel full.”

Olive Oil

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Olive oil is full of healthy fats. “Olive oil helps you lose weight because it is rich in monounsaturated fatty acids,” sports nutritionist Abigail Roberts tells GBNews. "These are known to help with weight loss by increasing your metabolism, reducing your appetite, and reducing your body fat. Studies have revealed that a treatment group that was given extra virgin olive oil (EVOO) lost 80 percent more body fat than the control group that didn’t consume EVOO. In the long-term, olive oil continues to have positive effects on the body and keep the weight off or stable."

Brazil Nuts

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“Brazil nuts contain selenium, a mineral with many potential health benefits,” says UPMC HealthBeat. “Selenium can improve the health of your thyroid, which regulates metabolism, and can also boost your immune function. In addition, Brazil nuts are a good source of protein and healthy fats.”

RELATED:How to Eat to Lose Belly Fat in 3 Simple Stages

Lentils

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Lentils are versatile and packed with protein. “Lentils are a type of legume packed with iron, magnesium, and potassium,” says UnityPoint Health. “They are a great plant protein and fiber source with 8 grams of each. Lentils come in a variety of colors, including red, brown, green, and yellow. All are equally healthy for you.” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

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Nutrition & Diet

10 Foods to You Lose 15 Pounds by Summer

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Coach Lost 60 Pounds Eating These 11 High Protein Meals
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Leah Groth
By Leah GrothMar 20, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 drop weight before summer, but aren’t sure what to eat? One expert is revealing her shopping list for fat loss. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she unveils her own grocery list. “If I wanted to lose 15 pounds by summer, these 10 foods would be in my order every week,” she writes. “Fat loss starts in the kitchen—and if I wanted to drop 15 pounds by summer, these are the 10 foods I’d be buying every single week:

Eggs & Liquid Egg Whites

The first item she throws in her cart? Eggs and liquid egg whites. “Protein-packed, easy for quick meals, & keeps you full,” she says.

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Lean Protein

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The second item on her list is lean protein. A few of her go-tos are chicken, turkey, and salmon. “More muscle = higher metabolism, so protein is key,” she syas.

Greek Yogurt

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Greek yogurt is another no-brainer for fat loss. She opts for plain, 0% or Oikos Triple Zero flavored. “Great for digestion, high in protein, and a perfect snack,” she says.

RELATED: I Got My Best Body After 50 and Here’s How You Can, Too

Lean Ground Beef

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She also stocks up on lean ground beef. “93/7 or Lean Steak Cuts,” she writes. What is good about ground meat? “Iron, protein, and keeps meals satisfying,” she says.

Sweet Potatoes

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Moving on to veggies, the first on her list is a starch. She always buys sweet potatoes over white. “Slow-digesting carb that fuels workouts & keeps cravings low,” she says.

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Dark Leafy Greens

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Dark leafy greens – specifically spinach, kale, and arugula – are also mainstays on her grocery list when she wants to slim down. “High in fiber = better digestion & less bloating,” she says.

Berries

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Craving something sweet? Make sure to stock up on berries. Strawberries, blueberries, and raspberries are her favorites. “Low in sugar, high in fiber, and packed with antioxidants,” she says.

Avocados

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Another must-shop at the grocery store? Avocados. “Healthy fats that support hormones & keep you full longer,” she says.

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Natural Peanut Butter or Peanut Butter Powder

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Natural peanut butter or peanut butter powder is delicious and will fill you up. “Easy way to get protein + healthy fats without the sugar overload,” she says.

Chocolate Chips

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Another sweet treat she allows herself to indulge in? Chocolate chips. “Small amount added to healthy desserts that you can make with protein powder. Keeps my sweet cravings in check and gives me a treat every single day so I don’t feel deprived,” she says.

Eat These Foods and Stay in Moderate Calorie Deficit

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“Eat these foods while in a moderate calorie deficit with high protein, plus balanced carbs and healthy fats,” she writes. “Fat loss isn’t about cutting foods—it’s about eating the right balance to fuel your body & keep your metabolism working for you.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

6 Foods That Boost Metabolism After 40, According to Expert

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Leah Suzanne
By Leah SuzanneApr 10, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

After you turn 40, you might notice your metabolism is slowing down – but there are things you can do. "The natural decline in metabolism after turning 40 from muscle loss and hormonal changes can be mitigated through the consumption of specific foods,” explains Renato Fernandes, Clinical Nutritionist, Saude Pulso. “Turning 40 didn't suddenly flip a switch in my body, but I started noticing subtle shifts, slower digestion, and sluggish morning feeling that coffee alone couldn't fix. One thing I've learned is that metabolism doesn't just slow down, it adapts. And you can nudge it in the right direction with simple nutrition choices,” adds Silvija Meilunaite, Nutrition Coach, Founder, Barefoot Basil. Here are 6 foods that boost metabolism over 40, according to experts.

Protein-Rich Dairy Products

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The human body burns more calories during digestion when consuming protein-rich foods “like eggs, Greek yogurt, and cottage cheese because protein has a higher thermic effect,” says Fernandes. “Clients who battled weight gain during their 40s reported increased energy levels when they added more protein to their morning meals.”

Fiber Rich Berries and Seeds

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“Fiber-rich foods such as berries and chia seeds contribute to blood sugar stability, which prevents energy crashes,” he continues. “Start your day with a metabolism-enhancing breakfast of high-protein. For example, Greek yogurt combined with flaxseeds, almonds, and blueberries. Muscle maintenance depends on protein while fiber assists digestion and healthy fats extend satiety. In conclusion, your morning diet should include protein, fiber, and healthy fats to boost metabolism and sustain weight control."

Walnuts

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"One of my favorite superfoods is walnuts because they are packed with omega-3 fatty acids, antioxidants, and compounds that support brain health,” says Jenna Stedman, Cognitive Performance Dietitian, Master Nutrition Lab LLC. “They're also incredibly easy to incorporate into daily life, sprinkle them on oatmeal or yogurt, blend them into smoothies, toss them into salads, or simply snack on a handful.” For an easy boost, she recommends mixing crushed walnuts into baked goods or stir them into sauces and dressings. “Keeping a small container of walnuts in your bag or desk makes them a convenient, nutrient-dense snack on the go,” she adds.

Thermogenic Spices

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Warming spices like ginger, cinnamon, cayenne, chilli, and black pepper, and black cumin seeds support digestion and circulation, says Meilunaite. “They gently awaken your digestion, which is key when metabolism is starting to slow down. I sprinkle cinnamon into warm oats with ground flax and berries or sip on warm water with lemon, ginger, and a pinch of cayenne while prepping breakfast.”

Good Fats

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Don’t fear good fats, Meilunaite says. “Healthy fats like hemp seeds, walnuts, avocado, and tahini help regulate hormones, which play a massive role in metabolism after 40. I often top my breakfast bowl with ground flax and chia, or add avocado to a tofu toast,” she explains.

Animal Protein in the Morning

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“Protein is key, especially first thing in the morning. It kickstarts the metabolic engine and helps maintain lean muscle mass, which naturally declines with age. Muscle is metabolically active tissue--lose it, and your metabolism follows,” adds health coach Jim Jackson, Director, Jim Jackson Ltd. A metabolism-boosting breakfast? He recommends skipping the cereal and toast and opting for one of the following: Eggs cooked in butter, with some leftover steak or ground beef, Bacon, liver, or other organ meats (“yes, really--they're nutritional powerhouses,” he says), and “add some bone broth for bonus points.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Foods That Secretly Increase Your Metabolism After 40

Dave Asprey
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Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
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✓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.

Are you struggling to lose weight after 40? There are foods you can eat to speed up your metabolism, according to Dave Asprey, 4x NY Times Bestselling Author of Heavily Meditated, Health Science and Biotech Entrepreneur, and “The Father of Biohacking.” As you age, your mitochondria start to lose their function. “That’s not great, because your mitochondria are the organelles responsible for creating all of the ATP (energy currency) in your body and directing that energy to where it needs to go,” Asprey tells Body Network. One way you can keep your mitochondria in good shape is by eating foods that support them. “Here are 10 foods that keep your mitochondria and your metabolism running well so you can become lean, fit, and perform at your peak,” he says.

Grass Fed Beef

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Asprey explains that beef is full of fat-soluble vitamins, minerals, and protein. “When you get enough protein, it’s easier to put on and maintain muscle. Protein is also very satiating. When you eat more high-quality protein, you feel less hungry and have fewer cravings. It’s like nature’s Ozempic,” he says.

Pasture Raised Eggs

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Pasture-raised eggs are “another great way to get high-quality protein and keep cravings at bay,” says Asprey. “Whole eggs also contain lots of vitamins, minerals, and choline (a brain nutrient).”

Collagen Protein

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Collagen protein is a great tool for fat loss, according to Asprey. “A recent study found that adding just 5 grams of collagen protein to 25 grams of whey protein increased muscle protein synthesis 33% more than just using whey alone. The more muscle you have, the faster your metabolism will be and the more fat you’ll burn,” he says.

MCT Oil

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“MCT oil is a special type of fat made from coconuts. When you consume it, your body rapidly converts it into ketones which your tissues can use for energy. Ketones reduce inflammation and eliminate cravings. Studies show that MCT oil stimulates mitochondrial biogenesis (when your body makes more mitochondria) and increases metabolism,” Asprey says.

Coffee

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Coffee, which contains polyphenols like chlorogenic acid, can improve insulin sensitivity and increase your metabolism. “If you’re drinking caffeinated coffee, the caffeine induces fat cell breakdown and also speeds up your metabolism,” he says.

Herbs

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Cook with lots of herbs! “Not only do herbs protect your food from oxidation, they also contain lots of metabolism-supporting, fat-burning compounds. Oregano, for example, contains carvacrol, which is a compound that may disrupt the fat gain process. Rosemary contains ursolic acid, which can improve muscle mass and increase fat loss,” Asprey says.

Raw Grass-Fed Dairy

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He also recommends raw grass-fed dairy. “Dairy contains conjugated linoleic acid, which is a type of fat that helps your body burn fat. It’s also rich in fat-soluble vitamins that keep your metabolism in top shape,” Asprey explains.

Cooked and Cooled White Rice

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While many people say keto is the best way to lose weight, it isn’t, says Asprey. “If you don’t get enough carbohydrates, your thyroid will slow down and your hormones will suffer. The key is to do a cyclical keto diet where you strategically add carbs every once in a while, to keep your metabolism running,” he says. “It’s essential to choose low-toxin carbs like white rice, raw honey, or a small amount of in-season fruit. A cool trick is to cook your rice with a little bit of MCT oil and then cool it in the fridge before you eat it. When you do this, the starch in the rice turns to resistant starch, which acts more like fiber and feeds your gut bacteria. You also get a significantly lower blood glucose spike when you eat rice this way. (You can reheat the rice. You don’t have to eat it cold).”

Nori and Kelp

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Sea vegetables, including nori and kelp, “are great natural sources of iodine, which your body needs to make thyroid hormones,” says Asprey. “Your thyroid plays a huge role in controlling your metabolic rate. If you don’t have enough thyroid hormone, your metabolism will slow down. Use nori sheets to make your own sushi with your cooked and cooled rice!”

Low Mercury Seafood

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Low-mercury seafood, like wild sockeye salmon or haddock, is a great source of protein and omega-3 fats. “Some studies show that omega-3s increase your metabolic rate,” says Asprey. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Foods That Secretly Boost Metabolism After 40

Two beautiful women-a mother and daughter sitting on the sofa at home, snuggled. They drink coffee, tea. Relationships and shared time.
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Leah Suzanne
By Leah SuzanneApr 06, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

Are you over 40 and eating the same foods you did at 30? You may need to add some metabolism boosters to your diet. “It's true that as we age, particularly after 40, our metabolism can naturally slow down. However, certain foods can support a healthy metabolism,” explains Heather Snead, Live Conscious Expert and Nutritionist. “It's important to remember that ‘boosting’ metabolism is often about supporting it through good nutrition, rather than a dramatic increase. Here are 10 foods she recommends to secretly boost metabolism over 40.

1. Lean Protein (Chicken, Tofu, Fish)

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

The first metabolism-boosting food on her list? Lean protein, like chicken, tofu, and fish. “Protein requires more energy to digest than fats or carbs, which can slightly increase calorie burn. It also helps preserve muscle mass, which is crucial for metabolism,” she explains.

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2. Legumes (Lentils, Chickpeas, Beans)

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Next up on her metabolism-revving food list? Legumes. “High in protein and fiber, legumes help stabilize blood sugar and promote satiety, aiding in healthy weight management,” she explains.

3. Greek Yogurt

Homemade,Greek,Yogurt,In,Blue,Bowl,Close,Up,,Top,View.Shutterstock

Almost every health expert, including Snead, recommends Greek yogurt for weight loss. “Another excellent source of protein, Greek yogurt can help you feel full and support muscle maintenance,” she says.

4. Sweet Potato

fresh sweet potatoes on a dark rustic background.Shutterstock

Another veggie you should always have on hand if you are over 40? Sweet potatoes. “Sweet potatoes are a complex carbohydrate high in fiber, which helps regulate blood sugar levels and provide sustained energy. They also contain nutrients that help with proper metabolic function,” Snead explains.

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

5. Green Tea

trendy 40 years old woman in black body lingerie and red bathrobe in the modern house in sunny day drinking cup of green tea.Shutterstock

Consider using antioxidant-rich green tea over an energy drink if you need caffeine. “Contains compounds like catechins, which may slightly boost metabolism and fat oxidation,” Snead says.

6. Avocado

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Avocado is another excellent choice for women over 40, Snead maintains. “Rich in healthy fats and fiber, avocado can help you feel full and satisfied,” she suggests.

7. Broccoli

Macro,Photo,Green,Fresh,Vegetable,Broccoli.,Fresh,Green,Broccoli,OnShutterstock

Green veggies are great for your metabolism, especially broccoli. “A cruciferous vegetable high in fiber and nutrients, broccoli supports overall health and may aid in weight management,” Snead says.

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

8. Almonds

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Need something to much on? Almonds are a great metabolism-boosting snack in moderation. “Provide healthy fats, protein, and fiber, contributing to satiety and stable blood sugar,” says Snead.

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9. Spinach

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Another great veggie for women over 40? Spinach. “Rich in iron, which is essential for oxygen transport and energy production,” says Snead. Throw it in your salad or smoothie, or cook it with garlic as a side dish.

10. Whole Grains (Oats, Quinoa)

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

When it comes to carbs, whole grains like oats and quinoa are excellent for burning fat. “High in fiber, they help regulate blood sugar and promote feelings of fullness,” says Snead. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

Abram Anderson
Abram Anderson/Instagram
Leah Groth
By Leah GrothDec 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.

Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

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“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

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“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking Post Workout Can Utilize the Afterburn Effect

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The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” 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
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✓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

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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

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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

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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.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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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 accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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