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15 Ways to Lose Weight While Traveling

Here is how to develop a customized weight loss plan while on-the-go.

FACT CHECKED BY Leah Groth
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FACT CHECKED BY Leah Groth

Staying fit and losing weight on-the-go present unique challenges, as both goals mean different things to different people. Fitness can range from maintaining cardiovascular health and muscle tone to having the energy to enjoy travel activities. Similarly, weight loss can encompass shedding pounds for surgery, gradual slimming, or simply managing weight for health reasons. Despite varied interpretations, the intersection of fitness and weight loss centers on optimizing energy, prioritizing cardiovascular and muscular health, and ensuring mental well-being.


I've curated this list of 15 travel hacks to align with core principles that will aid both fitness enthusiasts and those seeking weight loss. The guidelines emphasize nutrient-rich snacking, hydration, and physical activity to create a strategy that works across various goals.

Do Your Homework

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Before diving in, consider the following guidelines for effectively using this list:

  1. Consult with Healthcare Providers: Seek guidance from your doctor or dietitian to ensure changes align with your specific needs.
  2. Use the Mini Assessment: Apply this framework to determine your primary, secondary, and tertiary goals.

Define Your Fitness Goals

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Define your primary goals, starting with fitness:

- Are you focusing on cardiovascular fitness (e.g., stamina, endurance)?

- Do you want to maintain or improve muscle tone and strength?

- Is flexibility (e.g., reducing stiffness, better mobility) a priority?

Define Your Weight Loss Goals

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Next, define your weight loss goal:

- Is your weight loss goal for health reasons, post-surgery prep, or general slimming down?

- Do you need to shed a specific number of pounds within a timeframe?

- Are you looking to reduce stress eating or overeating in general?

Understand the Purpose of Your Travel

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Next, understand your travel context. What is the purpose of your travel?

- Is your trip primarily for work or leisure, and how much time will you have for fitness?

- Are you attending multiple meetings or events that will limit workout opportunities?

- Will you be crossing time zones and potentially struggle with jet lag?

Consider the Availability of Facilities

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Next, look at the availability of facilities:

- Do your accommodations include gym facilities or swimming pools?

- Will you have access to parks, hiking trails, or walking paths nearby?

- Are you willing to carry portable equipment (e.g., resistance bands)?

Also, Take Into Consideration Your Schedule

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Then look at your daily schedules:

- Will your schedule permit early morning or evening workouts?

- Are you traveling with a companion who also has fitness goals or constraints?

- Do you prefer structured meal times or on-the-go snacking?

Rank Your Goals

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Now, rank your goals. Based on your responses, prioritize the following categories from primary (critical), secondary (complementary), and tertiary (optional):

- Primary (out of list of 15 choose one):

- Habits crucial to your immediate fitness or weight loss goals.

- Examples: protein-rich breakfast, weight exercises, staying hydrated.

- Secondary (out of list of 15 choose one):

- Habits that complement primary ones to maintain consistency.

- Examples: tracking activity, mindful eating, walking tours.

- Tertiary (out of list of 15 choose one):

- Habits that enhance fitness but aren't essential for meeting your core goals.

- Examples: self-care routines, active accommodations.

Review and Refine

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Finally, review and refine:

- List your top 3 habits in order of priority and compare them with your available resources.

- Adjust your list to align with your travel schedule and circumstances; tailoring habits to your unique travel style and focus on flexibility, avoiding rigidity that can cause anxiety

- Focus on manageable daily actions that align with your goals, whether you're staying fit or losing weight.

This System Will Help to Curate Travel and Fitness Habits

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Now you are ready for the habits. This system provides a comprehensive way to curate travel fitness habits that are personalized, effective, and conducive to your health goals without overwhelming yourself.

RELATED:15 Foods to Eat at 7-Eleven to Lose Body Fat

Pack Nutrient-Dense Snacks

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Prepare portable, minimally processed snacks like nuts, protein bars, and jerky to maintain energy and reduce hunger.

Why: Reduces reliance on ultra-processed snacks or fast food that may contain excessive sugars or sodium. Studies reveal that balanced snacks sustain energy and help with portion control.

What to Do:

  1. Prepare portioned packs of roasted chickpeas, nuts, or trail mix.
  2. Bring protein bars with low added sugar.
  3. Carry dried fruit, turkey jerky, or whole-grain crackers.
  4. Try canned seafood (like sardines) for protein.

Pitfalls:

  • Misjudging portions, leading to overeating.
  • Not considering if item has enough fiber and protein to stay full
  • Going too long without snacks and then needing more food than the snack

Hydrate Consistently

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Drink water regularly to avoid dehydration and maintain optimal energy.

Why: Hydration is vital since dehydration is linked to fatigue and reduced concentration. Lack of fluids can impair cardiovascular health and lead to cognitive impairment, especially during long journeys.

What to Do:

  1. Carry a reusable water bottle with a filter.
  2. Track daily water intake via apps or reminders.
  3. Drink electrolyte-rich beverages if you're sweating or in hot climates.
  4. Choose water-based snacks like cucumbers or melons.

Pitfalls:

- Drinking coffee or alcohol instead of water.

- Forgetting to drink due to travel distractions.

- Assuming other drinks can substitute for water.

Walk Whenever Possible

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Prefer walking over public transport or driving rental cars/Uber for short distances.

Why: Daily walking aids cardiovascular fitness, reduces stress, and increases daily calorie burn.

What to Do:

  1. Book hotels near walking paths or parks.
  2. Plan walking tours for sightseeing.
  3. Use fitness trackers or apps to monitor steps.
  4. Replace short taxi rides with walks to nearby restaurants.

Pitfalls:

- Not having comfortable footwear for walking.

- Misjudging distances, resulting in exhaustion.

- Skipping walking due to poor weather.

Prioritize Protein-Rich Breakfasts

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Start the day with high-protein foods like eggs or yogurt to promote fullness.

Why: Protein aids muscle maintenance and curbs hunger. Protein-rich meals also promote glycemic control and reduce mid-morning cravings.

What to Do:

  1. Select eggs, lean meats, or Greek yogurt at the hotel breakfast buffet.
  2. Add protein powder to smoothies.
  3. Bring instant oatmeal with protein powder for quick breakfasts.
  4. Choose local breakfast options that offer eggs or tofu.

Pitfalls:

- Relying solely on sugary pastries.

- Skipping breakfast entirely due to time constraints.

- Ignoring breakfast quality, leading to cravings later.

RELATED:20 Easy Ways to Lose 2 Pounds a Week and Keep It Off Sustainably

Track Your Activity

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Monitor physical activity through fitness journals or devices to stay motivated.

Why: Tracking goals provides structure and keeps fitness aligned with travel objectives. It encourages accountability, reflection, and habit building.

What to Do:

  1. Use a fitness tracker to monitor steps.
  2. Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).
  3. Reflect on challenges and progress weekly.
  4. Celebrate milestones with non-food rewards like massages.

Pitfalls:

- Setting unrealistic goals that lead to discouragement.

- Tracking inconsistently, reducing motivation.

- Ignoring smaller achievements.

Do Bodyweight Exercises

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Exercises like push-ups, squats, and planks that use body weight as resistance.

Why: Effective in building muscle tone without extra equipment. Studies show that bodyweight exercises can improve strength and endurance, reducing cardiovascular risks.

What to Do:

  1. Dedicate 15 minutes to bodyweight workouts daily.
  2. Follow guided routines or use fitness apps for structure.
  3. Create a circuit with lunges, squats, and push-ups.
  4. Incorporate planks to engage your core.

Pitfalls:

- Overdoing exercises and risking injury.

- Skipping workouts due to time constraints.

- Assuming you can't progress without equipment.

Set Fitness Goals

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Create small, achievable goals to guide your fitness journey.

Why: Achievable goals help maintain progress and build long-term habits. Research shows SMART goals can increase accountability and motivation.

What to Do:

  1. Set SMART goals like “Add 500 steps per day.”
  2. Reflect on goals weekly and adjust as needed.
  3. Share goals with a travel buddy for accountability.
  4. Track milestones and reward progress thoughtfully.

Pitfalls:

- Setting overly ambitious goals.

- Focusing only on numerical targets.

- Ignoring consistency in favor of quick achievements.

Limit Alcohol Consumption

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Minimize alcoholic beverages to avoid “empty” calories.

Why: Alcohol impairs judgment, leading to unhealthy food choices and excess calories. Research shows that alcohol may increase the likelihood of overeating by up to 50%.

What to Do:

  1. Alternate each alcoholic drink with water.
  2. Choose low-calorie mixers like soda water.
  3. Limit yourself to a set number of drinks per event.
  4. Opt for non-alcoholic alternatives like mocktails.

Pitfalls:

- Relying on sugary mixers with hidden calories.

- Ignoring hydration while drinking.

- Drinking more in social settings.

Incorporate Stretching Daily

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Stretch daily to ease travel-related stiffness and improve flexibility.

Why: Stretching improves circulation and reduces injury risks, enhancing travel comfort.

What to Do:

  1. Dedicate 10 minutes daily to stretching routines.
  2. Focus on travel-stressed areas like the lower back.
  3. Use foam rollers for muscle relaxation.
  4. Follow guided stretching routines online.

Pitfalls:

- Skipping stretches due to busy schedules.

- Overstretching, leading to muscle strain.

- Not varying stretches for different muscle groups.

Choose Active Accommodations

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Stay at hotels with gyms, pools, or nearby parks.

Why: Provides access to fitness facilities that encourage movement and reduce disruption to your routine. Active accommodations boost workout consistency by up to 50%.

What to Do:

  1. Book hotels with fitness centers or pools.
  2. Pick hotels near hiking trails or walking paths.
  3. Check if hotel gyms offer equipment that matches your workout needs.
  4. Verify the operating hours of gyms before booking.

Pitfalls:

- Ignoring available amenities due to poor planning.

- Choosing solely based on price without considering fitness needs.

- Overlooking nearby outdoor activity options.

Include Resistance Training

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Use resistance bands or weights to maintain muscle tone.

Why: Resistance training builds lean muscle, which burns more calories even at rest. Studies show resistance training increases metabolism by up to 15%.

What to Do:

  1. Pack lightweight resistance bands.
  2. Follow online tutorials for safe technique.
  3. Use hotel gym equipment for weight training.
  4. Focus on compound exercises like squats and deadlifts.

Pitfalls:

- Skipping resistance training due to time constraints.

- Assuming you need heavy weights to see progress.

- Ignoring form, leading to injury.

RELATED:I Lost 30 Pounds Doing the 12-3-20 Method

Plan Fitness-Friendly Itineraries

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Incorporate sightseeing and activities that require movement.

Why: Keeps you active without needing separate workout sessions. Research reveals that fitness-friendly itineraries may increase physical activity by up to 30%.

What to Do:

  1. Plan hiking or cycling tours for sightseeing.
  2. Join local fitness classes to explore new activities.
  3. Visit cultural landmarks via walking tours.
  4. Opt for beach activities like paddleboarding or yoga.

Pitfalls:

- Scheduling only sedentary activities like museums.

- Skipping guided fitness activities to save money.

- Overbooking multiple strenuous activities.

Practice Mindful Eating

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Be aware of portion sizes and hunger cues while eating.

Why: Prevents overeating and helps balance appreciation of local cuisine. Mindful eating reduces binge eating by 50%.

What to Do:

  1. Share dishes to sample a variety of foods.
  2. Avoid eating out of boredom or habit.
  3. Focus on unprocessed foods that provide lasting energy.
  4. Chew slowly to enjoy flavors and promote fullness.

Pitfalls:

- Eating mindlessly in front of screens.

- Not acknowledging fullness signals.

- Choosing ultra-processed snacks due to stress.

Schedule Rest and Self-Care

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Set aside time for relaxing, stretching, or meditation.

Why: Reduces stress and balances energy levels. Research shows that self-care can reduce stress by up to 40%.

What to Do:

  1. Practice breathing exercises for relaxation.
  2. Stretch before bed to ease tension and improve sleep.
  3. Create a restful environment with earplugs and eye masks.
  4. Dedicate 10 minutes daily to meditation or journaling.

Pitfalls:

- Failing to schedule downtime amid hectic itineraries.

- Ignoring stress, resulting in exhaustion and decision fatigue.

- Skipping relaxation routines due to travel distractions.

Stay Motivated and Accountable

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Maintain motivation by engaging with supportive communities or partners.

Why: Accountability reinforces consistency in meeting fitness goals. Studies reveal social support can increase adherence to fitness routines by up to 40% .

What to Do:

1. Set realistic goals and share them with a travel buddy.

  1. Join online fitness groups for advice and encouragement.
  2. Stay active with travel companions for motivation.
  3. Track and celebrate achievements with non-food rewards.

Pitfalls:

- Pressuring yourself with unrealistic expectations.

- Comparing progress to others, leading to discouragement.

- Losing focus and dropping fitness routines due to distractions.

Conclusion: If You Customize Your Plan, You Are More Likely to Succeed

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Traveling is a time to explore and enjoy, so don't overwhelm yourself with trying to achieve all 15 tips. Instead, select the top habits using the suggested assessment (or another method) that align with your goals while prioritizing enjoyment. Recognize the core objectives that resonate with your lifestyle, and be gentle with yourself if travel demands prevent sticking to all your plans. By focusing on flexibility and intention, you'll remain on the path to fitness and weight loss while making the most of your travel adventures. Remember that the goal is to feel your best and maintain alignment with what matters most to you.

💪🔥Body Booster: Selecting the habits that fit your unique travel style will help you integrate wellness without overburdening yourself, letting you make the most of your adventures while prioritizing health.

More For You

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FACT CHECKED BY Christopher Roback
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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.

Losing 15 pounds in two months is challenging but certainly not impossible once you set your mind to it. By adopting certain habits and sticking to them, you can reach your weight loss goals within eight weeks—and hopefully, maintain them. “For a successful — and lasting — weight management plan, you also need to increase your physical activity,” according to the Mayo Clinic. “Combining regular activity and healthy eating will help you get to and maintain a healthy weight.” Read on to find out more.


Log Your Food

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Keeping a food diary has been shown to help with weight loss efforts. “A food diary can be a useful tool in this process,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “It can help you understand your eating habits and patterns and help you identify the foods — good and not-so-good — you eat on a regular basis. Research shows that for people interested in losing weight, keeping a journal can be a very effective tool to help change behavior.”

Calorie Deficit

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Track your calories and make sure you have a deficit to lose weight. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Walk Every Day

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Taking a brisk walk of at least 30 minutes a day can help torch fat. “A lot of people have a hard time getting motivated to start exercising,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “But walking is simple, right? We do it every day.”

Be Mindful of Alcohol

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Aside from being full of empty calories, alcohol can derail weight loss plans by encouraging overeating. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

RELATED: What to Eat in Restaurant for Fat Loss

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool. “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” says Johns Hopkins neuroscientist Mark Mattson, PhD. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”

Manage Your Stress

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Stress causes cortisol to spike, which is shown to encourage weight gain through factors such as overeating and poor sleep. “The hormone raises your blood pressure and insulin production, while simultaneously suppressing your immune system. As your insulin levels go up, your blood sugar drops, making you crave fatty, sugary foods,” says the Cleveland Clinic.

RELATED: 7 Ways to Reduce Inflammation in Your Body

Get Plenty of Sleep

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Sleep is crucial for weight loss—aim for at least 7 hours a night. One study shows getting more sleep reduces intake. “Even within just two weeks, we have quantified evidence showing a decrease in caloric intake and a negative energy balance — caloric intake is less than calories burned,” says Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine. “If healthy sleep habits are maintained over longer duration, this would lead to clinically important weight loss over time. Many people are working hard to find ways to decrease their caloric intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially.”

💪🔥Body Booster: Consistency is key—build good habits and stick to them.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Traveling, whether for work or pleasure, can interrupt your daily life and majorly derail your diet and fitness routine. However, it doesn’t have to, says one expert. Jamie Maitland, certified holistic nutritionist, elite fitness trainer, creator of the 21 Day Reset, and founder of The Office Health, explains that you can achieve your weight loss goals while on the go. “Traveling, as we all know, can throw a curveball into your normal routine, but only if you let it,” she says. “Learn to adapt and keep these tips in mind to help keep you on track no matter where you are.” Here are 15 travel habits that help you stay fit and lose weight on the go.


Select Your Hotel Carefully

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When booking a place to stay, take your fitness goals into consideration. “Choose a hotel that has a gym,” suggests Maitland. You can also check ahead whether your room has a mini fridge, so you can bring meals or healthy snacks with you.

Do Restaurant Research

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Because traveling usually involves dining out, do some restaurant research ahead of time. “Google local healthy restaurants in the area so you have a plan when you have to eat out,” says Maitland.

Do Workouts in Your Room

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In the age of Instagram and YouTube, it’s pretty easy to find hotel workouts that require zero equipment. “It’s 2024, we have the internet at our finger tips, YouTube a quick 12 minute workout before you go about your day,” Maitland says.

Bring a Resistance Band

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While you can’t exactly travel with weights, you can bring compact exercise tools. “Bring a resistance band,” Maitland recommends. “I always have at least one band with me anywhere I travel. It’s light, versatile, and extremely effective when used correctly.”

RELATED: #1 Secret Revealed for Sticking to Your Workout Routine

Do a Micro Workout

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Even if you don’t have access to the Internet, you can still do some exercises on your own. “Don’t underestimate the power of a good micro workout on the floor of your hotel room!” says Maitland.

Hydrate

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Hydration is always important, but even more so while traveling as your body is often thrown off balance. “Drink your water,” Maitland recommends. “This will help you to feel full and improve your digestion.”

Bring Protein-Packed Snacks

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“Travel with your favorite snacks such as to-go protein,” Maitland recommends. “This is very convenient, especially when you're on the go. Not to mention, a very easy way to get in 25 grams of clean protein.”

Look for Calorie Burning Activities

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Don’t forget to stay active. “Scope out the area you're visiting and see what parks or gardens they may have and go enjoy some sun and nature,” says Maitland.

RELATED: 5 Easy Ways to Lose 2 Pounds a Week

Get Your Steps In

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Traveling to new places is a great opportunity to explore on foot. “Walk as much as you can. You don’t always need to rely on an Uber if your legs work just fine; get moving,” says Maitland.

Take the Stairs

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If you need to slip in an extra workout, avoid the elevator. “Utilize the stairs in your hotel,” suggests Maitland. “They make for an excellent cardio workout.”

Swim

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Swimming is another great workout while traveling. “If your hotel happens to have a pool, that’s another good way to get in some cardio,” says Maitland. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

Take a Class

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Many hotels and resorts offer daily fitness classes. If not, use your smartphone to find local fitness studios to find one nearby, Maitland recommends.

Walk the Airport

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Just like some people walk the mall, the airport offers a great opportunity to get your steps in. “If you happen to be delayed at the airport, don’t be shy to take a few laps around the airport just to keep your body moving,” says Maitland.

Intermittent Fasting

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Even if you aren’t a regular intermittent faster, traveling can be an easy time to try time restricted eating. “Practice fasting when you aren’t able to find good quality food,” says Maitland.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Sleep Well

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Finally, try to get the ample rest your body needs to recharge. “Get a good night’s sleep,” Maitland urges. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

💪🔥Body Booster: Pack a resistance band when traveling to maintain your workout routine. It's lightweight, versatile, and effective when used properly.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.


Lift Weights

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Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

RELATED: Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Be Mindful of Drinking

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Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

Calories Count

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Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.

Ditch the Sugar

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Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

Related: This Is Exactly How to Lose Body Fat This Year

Aerobic Exercise and Active Hobbies

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Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”

💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Depending on your starting weight, losing five to ten pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.


Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut it down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

RELATED:20 Things to Avoid While on Ozempic

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

RELATED: 15 Evening Routines That Accelerate Weight Loss Overnight

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

RELATED:4 Body Fat-Melting Exercises You Can Do This Spring

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

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FACT CHECKED BY Christopher Roback
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.

If you’ve had enough of fad diets and failed weight loss programs, it’s time to simplify your efforts. “Losing weight isn’t a linear experience. You’ll have ups and downs. But if the overall trend is downward, that’s when you know you’re having success,” exercise physiologist and psychologist David Creel, PhD, tells the Cleveland Clinic. “That’s why we have to think about how to lose weight as a lifestyle.” Losing 30 pounds in 6 months means a weight loss of 5 pounds a month—very doable! Here are eight things you should do to burn fat and lose weight, according to dietitians.


Calorie Deficit

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Weight loss comes down to setting a calorie deficit and sticking to it. Adjust the deficit as you approach your goal weight. “We’re all unique beings, and our bodies have different needs,” Dr. Creel says. “But at the end of the day, the most basic concept of losing weight is that you need to achieve a calorie deficit.”

Weigh Yourself Frequently

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Keeping track of your weight can help you keep on track. “In addition to a reduced-kilocalorie diet and physical activity, frequent weighing appears to be an integral part of successful weight loss maintenance,” LuAnn Soliah, PhD, RD, says via Today’s Dietician. “Monitoring weight on a regular basis is a form of accountability and self-monitoring, and consistent self-monitoring is associated with improved weight loss.” You can benchmark your progress with this useful Lean Body Mass Calculator.

Avoid Ultra-Processed Foods

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A diet heavy in ultra-processed foods could undermine your weight loss. “Newer research suggests that overly processed foods are especially easy to overeat because they can be eaten more quickly and they don’t produce the same level of contentment as more wholesome foods,” Samantha Cassetty, RD, tells Better by TODAY. “On the flip side, whole and minimally processed foods typically take a longer time to eat and are linked with appetite-regulating benefits, so you’re more likely to fill up on portions that are right for your needs.”

Don’t Sit So Much

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A sedentary lifestyle can cause weight loss to slow down—so turn off the TV and take a walk. “The national average time for watching television is 28 hours per week, or four hours per day, for the average American adult,” Soliah says. “This is a tremendous amount of time people spend engaged in sedentary activity. Similarly, childhood obesity specialists report a direct correlation between pediatric weight control problems, increased body mass indexes, and excessive television viewing. Attempts to reduce accumulated weight and enhance physical fitness may begin during childhood by including more physical activity in leisure time.”

RELATED:I'm 52, and These 3 Tips Helped Me Shed 40+ Pounds in 6 Months

Stress and Sleep

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Stress and sleep both impact weight loss. “Stress is a major contributor to weight gain or inability to lose weight because it can cause you to turn to food for comfort,” says a dietician at North Kansas City Hospital. “Take time to relax and unwind. Meditation, yoga, self-care, and making time for your interests or hobbies can reduce your stress level. Sleep. Lack of sleep is another contributor to weight gain or inability to lose weight. The CDC recommends getting 7-9 hours of sleep each night.”

Strength Training

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Strength training can help preserve lean muscle mass. “Muscle is metabolically active. Your muscle burns through calories much faster, even if you’re just sitting on the couch,” Dr. Creel says. “The more muscle mass you have, the quicker you burn calories. Strength training doesn’t usually burn as many calories as cardiovascular exercise. But the benefits of maintaining muscle are of utmost importance. And if cardio exercise is hard for you, strength training is sometimes an easier gateway into physical activity.”

Eat Healthy Carbs

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You don’t have to remove carbs to lose weight. “What I’ve learned is that you don’t need to take an all-or-nothing approach to carbs,” Cassetty says. “Most often, I consider grains a side dish rather than an entrée, but I still eat them every day. What is important is that you consistently choose whole grains over their refined counterparts. That means mostly eating brown rice instead of white, whole-grain bread over the pillowy, white sandwich bread you may have grown up loving, and choosing whole-grain cereals, whether cold or hot, over hyper-processed refined versions.”

RELATED:8 Things You Should Never Do While on GLP-1 Meds

Don’t Try To Out-Exercise Your Diet

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Do not try to out-exercise an unhealthy diet—you’re probably burning far fewer calories with your workouts than you think. “I’m not saying you should take a lifelong pass on fitness, but what I am saying is that if you’re killing it on the cardio machine merely to burn calories and squeeze into your extra-skinny skinny jeans, you may need to re-think this strategy,” Cassetty says. “When it comes to losing weight, it’s more about what you put in your mouth than what you’re burning off. Among participants in the Weight Control Registry, walking is the most frequent form of exercise, and there was no difference in weight maintenance after three years among people who participated in the most physical activity compared to those exercising the least.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

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

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
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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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

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Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eggs

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Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

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Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

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Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

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Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

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Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

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Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Oats/Oatmeal

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Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

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Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
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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.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

White Bread

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While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

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Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

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Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

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You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

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Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Alcohol

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Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.