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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
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

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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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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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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to avoid restaurants on your weight loss journey? There’s no need, one expert maintains. Natalie Mirasolav is a fat loss coach who helps clients struggling with belly fat and low energy get in shape. In a new post, she tackles dining out while on a diet. “How to eat out and still lose weight,” she says. “We all love dining out, but when you’re focused on weight loss or hitting your protein goals, it can feel tricky. The good news? You can eat out and still make choices that support your goals with just a little planning and intention.” She offers 10 “simple, real-life tips to help you enjoy your meal and stay on track with your weight loss journey.”

1. Do Your Research

Her first tip? Do your research. “Look up the menu beforehand,” she writes. “Avoid menu stress by deciding what to order ahead of time. This helps you make a confident, healthy choice without the last-minute pressure.”

2. Prioritize Protein and Vegetables

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Next, prioritize protein and veggies. “Protein is key for staying full and building lean muscle. Pair it with fiber-rich veggies to add bulk and keep you satisfied without extra calories,” she says.

3. Skip the Carbs

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Next, indulging in empty calorie carbs can be tempting, but don’t, she warns. “Skip the free bread or chips. Those little extras add up fast and don’t satisfy you. Skip them and save those calories for something that truly fuels you,” she writes.

4. Ask for Dressings and Sauces on the Side

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“Ask for dressings/sauces on the side,” she continues. “Restaurant dressings and sauces can be loaded with hidden calories. Get them on the side and use just enough to enhance the flavor.”

5. Stop Eating Before You Are Full

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You don’t need to overeat. In fact, she only recommends eating until you are 80% full. “You don’t have to clean your plate. Pay attention to your hunger cues and stop when you feel satisfied, not stuffed,” she writes.

6. Opt for Grilled, Baked, and Broiled Instead of Fried

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Next, opt for grilled, baked, or broiled over fried. “Fried foods can add unnecessary fat and calories. Opt for grilled or baked options for a healthier choice,” she says.

7. Request Half Portions or Take Half to Go

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Another tactic she uses? Order half portions or ask for a to-go box. “Portions at restaurants are often larger than we need. Ask for a smaller portion or box half your meal to enjoy later,” she writes.

8. Don’t Drink Your Calories

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“Drink water or unsweetened tea,” she suggests. “Skip sugary drinks and cocktails. Water or herbal tea is calorie-free and keeps you feeling full.”

9. Fill Up on Salad First

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Next, start your meal by filling up on a salad first, dressing on the side. “Start your meal with a veggie-packed salad to curb your hunger and help you eat less of the heavier stuff. Just keep the dressing light,” she suggests.

10. Ask for Substitutions

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Ask for substitutions. “Most restaurants are happy to swap out sides. Choose healthier options like steamed veggies instead of fries or a baked potato instead of mashed,” she suggests

Bonus Tip: Look Out for Hidden Calories

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And finally, a bonus tip: Be mindful of hidden calories. “Sometimes the extra calories come from cooking oils, sauces, and hidden ingredients. Always ask about preparation methods when you’re unsure,” she says. 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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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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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

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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.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
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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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

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

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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.

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

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The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

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Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

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Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Expert-Recommended

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Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

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“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

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“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat