Skip to content
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.

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
Side view of funny traveler tourist man in yellow clothes isolated on blue background. Male passenger traveling abroad on weekends. Air flight journey concept. Jumping like running, hold suitcase
Shutterstock
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

A doctor is taking the blood pressure of a woman who is wearing sportswear.Shutterstock/Andriiii

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

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

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

Portrait of young brunette beauty using household scale.Shutterstock

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

Handsome businessman is walking at the airportShutterstock

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

Fitness club in luxury hotelShutterstock

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

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

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

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

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

Man hand writes with a pen on a white sheet of paper, night dark backgroundShutterstock

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

Silhouette of young woman in international airport, looking through the window at planesShutterstock

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

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,Shutterstock

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

Public Free drinking water fountain for traveler in airport buildingShutterstock

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

Young female traveler walking with a yellow suitcase at the modern transport stop outdoors, back view. Concept of an urban transportation and travelShutterstock

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

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

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

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

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

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

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

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

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

Waiter pouring red wine in a glass.Shutterstock

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

Fit businesswoman doing stretching exercises on a wooden office table while working on her laptop computerShutterstock

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

Professional swimmer, swimming race, indoor poolShutterstock

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

Woman exercising lateral leg lifts with resistance bandShutterstock

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

Happy,Couple,Selfie,Pic,With,Smart,Mobile,Phone,happy,teeth,travel,vacation, holiday,mountainsShutterstock

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

Outdoor restaurant at the beach. Table setting at tropical beach restaurant. Led light candles and wooden tables, chairs under beautiful sunset sky, sea view. Luxury hotel or resort restaurantShutterstock

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

Female,Relaxing,At,Sunrise,,Performing,Tadasana,-,Mountain,Pose,beach,sunset,ocean,sea,exerciseShutterstock

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

young man using his cell phone while his chihuahua dog rests on his lapShutterstock

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

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.Shutterstock

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

Strong fitness funny woman in neon blue wayfarer sunglasses on beach showing off muscular arms flexing biceps for fun. Fit girl in sportswear after running strength training workout winning in power.
Shutterstock
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.

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

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

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

Healthy diet plan for weight loss, daily ready meal menu. Woman using meal tracker app on phone while weighing lunch box cooked in advance on kitchen scale. Balanced portion with dish. Pre-cookingShutterstock

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

Young woman walking on green asphalt road in forestShutterstock

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

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

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

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

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

Hands of a woman playing with nails in stressShutterstock

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

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

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.

Young,Woman,Enjoying,Her,Vacation,At,The,Sea,-woman,Walking
Shutterstock
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

Fitness club in luxury hotelShutterstock

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

A happy young Indian woman having a pancake in a restaurantShutterstock

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

Young well-built man go in for sports in apartment. He lying on carimate and does abs workout. Guy hold hands behind head. Intensive workout.Shutterstock

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

Young female athlete using resistance band while working out in the living room.Shutterstock

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

Young sporty woman doing two-leg deep squat morning exercise standing in living room, teen girl burning fat calories with online fitness training help crouching for buttocks lift at home, side viewShutterstock

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

Head shot close up young dreamy woman holding glass of fresh pure water, looking aside. Happy lady visualizing future, planning workday, enjoying morning healthy habit at home, healthcare concept.Shutterstock

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

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

“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

Beautiful young happy african woman with afro curly hairstyle strolling in the city - Cheerful black student walking on the streetsShutterstock

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

Pedestrian blur, crowd of people walking in London city, panoramic view of people crossing the streetShutterstock

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

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

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

Professional swimmer, swimming race, indoor poolShutterstock

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

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

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

Handsome businessman is walking at the airportShutterstock

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

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

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

rest, sleeping, comfort and people concept - young woman stretching in bed at home bedroomShutterstock

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.

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer day
Shutterstock
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

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

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

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

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

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

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

Spoon with white sugar on the dark backgroundShutterstock

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

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

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.

Beautiful woman checking her body shape in a mirror.
Shutterstock
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.

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

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

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?

Man eatsShutterstock

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

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

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

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

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

Determined woman running up on seaside mountain stairsShutterstock

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

Calories Nutrition Food Exercise ConceptShutterstock

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

Skip breakfast concept with no symbol and clock on plateShutterstock

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

woman eats sweets at night to sneak in a refrigerator.Shutterstock

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

Foods,High,In,Carbohydrate,On,Rustic,Wooden,Background.,Top,ViewShutterstock

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

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

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

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

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

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

“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

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

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

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

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

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

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.

Diet and weight loss concept. Happy young woman with floor scale on pink background. Space for text
Shutterstock
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

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

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

Close-up of person standing on digital bathroom scale in cozy living room setting. Focus on feet and legs, promoting healthy living, weight management, and fitness goals.Shutterstock

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

A woman who eats a lot of fast foodShutterstock

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

Overweight guy sitting on the couch with remote in hand trying to watch some TV.Shutterstock

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

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

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

Body and mind workout in loft fitness studio. Closeup on fitness woman workout with dumbbell in urban loft gymShutterstock

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

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

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

Fitness woman exercising crossfit holding kettlebell strength training biceps. Beautiful sweaty fitness instructor on blackoard background looking intense at camera. Asian Caucasian female model.Shutterstock

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.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
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.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

Shutterstock

There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.