Skip to content
Nutrition & Diet

7 Proven Habits of People Who Lose Weight and Keep It Off

One nutritionist reveals the secret to losing weight.

Leah Groth
By Leah GrothSep 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Maria Lucey-Dietitian & Nutrition Educator
Copyright marialuceyrd_dietitian/Instagram
Leah Groth
By Leah GrothSep 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Nutrition & Diet

What are the key health habits of people who have lost weight and managed to keep it off? Maria Lucey is a Registered Dietician based in Ireland and Bermuda who “has helped hundreds of people successfully lose weight.” However, according to the pro, “the real power comes in keeping that weight off.” In a recent viral video, she shares “seven effective habits that I use personally and share with my clients to help them stay slim after losing weight.”

Weight Control Varies for Everyone

Maria starts off by explaining that “weight control is not always an easy task” and that it is easier for some to maintain their weight more than others. “There are huge genetic components to weight: your hormones impact your weight, what medications you're on, even how your mother ate when you were in the womb can impact how you manage your weight later in life,” she says. “So please don't be disheartened if you're struggling. You may need a deeper dive with the help of a dietician to do this.”

Habit #1: Self Monitoring

According to Maria, a “huge centerpiece of any behavioral weight loss intervention is encouraging people to self-monitor.” Checking your weight, aka weighing yourself, is key, she says. “As a dietician, I often have people who like to come to me to check their weight, and they like to keep coming back, which helps them stay accountable.” However, you can also weigh yourself at home.

How Often Should You Weigh Yourself?

“The optimal frequency for how often you weigh yourself is going to depend on when people are actively trying to lose weight. I often recommend checking your weight every two weeks. This is usually enough for most people. It's more likely to show truer results when focusing on the big picture, and it will be less impacted by daily fluctuations,” she says.

When Should You Weigh Yourself

If you are going to weigh yourself, the best time to weigh yourself is first thing in the morning “after you've gone to the restroom before you eat or drink anything,” says Maria. “The reason for this is that your body has had enough time to digest all of the food and drinks that you've had the day before. And when you weigh yourself in the morning, you want to wear as little clothing as possible or at least wear the same thing every time you step up on the scale.” Also, if you choose to weigh yourself once a week or every two weeks, “make sure you weigh yourself on the same day of the week,” she recommends.

Habit #2: Get Organized and Meal Prep

Another habit is getting organized, “and there is no secret cheat code here,” she says. “I always say to my clients, nobody accidentally falls into a salad for lunch or a lovely home-cooked, nice balanced dinner. You need to have some sort of a system and some element of organization in place.” This doesn’t mean “everything needs to be crazy planned out and that you're eating out of Tupperware all of the time, but taking some time to plan ahead each week is important,” she says. She meal preps on a Sunday for the next few days. Then, on Wednesday, she does a mini meal prep for the rest of the week and is less structured on the weekend. “It's finding what works for you,” she says.

Habit #3: Get Your Nutrition in Order

The next habit is focusing on nutrition. “Now, I am presuming that everybody watching this video is thinking that I am just about to tell you not to eat processed foods, but you might be in for a shock here. To get very real, eating healthy can be challenging. You have to be quite organized, as just mentioned,” she says. “I always say that if you make nutrition too complicated, it will just become something that you don't want to do.” While she doesn’t expect her clients to “be completely eating whole foods all of the time,” she does encourage them to avoid processed foods for the most part. “Tinned beans, microwaveable packets of rice and quinoa, jars of pasta sauce, these are all examples of processed foods that can come in handy,” she says. “I do, of course, advocate for staying away from foods that are highly processed most of the time. And these are foods that have really long ingredient lists. And in the ingredient list, there's lots of things that you don't even recognize.”

Habit #4: Don’t Clear Your Plate

“People who tend to maintain their weight loss, they tend to eat their meals out twice,” she says, stressing the importance of not clearing your plate. “If you go out to a nice restaurant and you're served a monstrous portion of food and you can't eat at all, there is no need to feel obligated to eat it,” she says. “Even in the really fancy places, they almost give you the box when they see that you're struggling. And I think this is great. It eliminates food waste. And if you have this really amazing meal and you don't want to leave it behind this way, you don't have to feel bad if you can't eat it all. So it's a really good habit to take your time to enjoy the meal when you are eating out. It takes time for your brain to send signals to your stomach to tell you that you're full. So eat it slowly and see how you're feeling. If you're still hungry, that's fine. Finish the meal, but if not, ask somebody for a box so you can bring the rest of it home. You can enjoy it that evening or the next day.”

Habit #5: Get Into a Food Groove

Variety is important for a balanced diet, but “too much variety can backfire,” says Maria. “People who are successfully managing to control their weight and their eating habits have what I like to call a food groove. The majority of their meals consist of well-planned staples. There are a few surprises thrown in, but for the most part, their diets are fairly predictable. And what I mean by this is that they are fairly consistent with their major meals.”

RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Habit #6: Don’t Overcomplicate Exercise

“When it comes to what type of exercise is best, I always say start at level one, which is just finding something that you enjoy and stick to it consistently. You don't have to overcomplicate it more than that,” says Maria. “Now, if you can go a step further up to level two, you want to try and have a balance of cardio exercises like running, fast walking, or cycling, as well as some strength resistance exercises. This is the type of exercise that will utilize your muscles. A balance of both is the most important thing for your health.” She also stresses the importance of daily movement over your two workouts a week, like “walking that little bit further, taking the stairs, carrying your groceries,” she says. “All of this movement contributes to what we call non-exercise activity thermogenesis or NEAT for short. So this is the amount of energy that you're using throughout the day that isn't coming from that planned-out exercise. And this is actually a bigger calorie burn than the structured exercise that you were trying to do in the first place. So making your lifestyle just a little bit more active in your daily routines is really valuable.”

Habit #7: Snack Smart

Lastly, she stresses the importance of having balanced snacks. “By having regular meals and snacks, you have more control than when you do eventually sit down to have your meal. This prevents overindulging, and it helps with managing your portion sizes. You can eat in a way that feels much better for your body,” she says. “Eating regularly is often an overlooked but easy-to-incorporate tool that can help you massively when it comes to your weight and your eating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

cardiosustainable weight losswalkingweight loss

More For You

Nutrition & Diet

6 Habits of People Who Successfully Lose Weight

Dr. Rachel Paul, PhD, RD collegenutritionist
Copyright collegenutritionist/Instagram
Leah Groth
By Leah GrothMar 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you want to lose weight? According to an expert, weight loss warriors swear by a few secret habits to keep them dropping weight. Dr. Rachel Paul, PhD, RD, is a nutritionist specializing in weight loss. In a new social media post, she reveals a few things many of her successful clients have in common. “You can absolutely lose weight in any calorie deficit, but following these habits - prioritizing real foods, moving your body regularly, and not *feeling* restricted is what I see work for thousands and thousands of women,” she writes in the post, going on to reveal the “Six daily habits of people whose successfully lose weight.”

They Prioritize Protein

The first thing weight loss warriors do is prioritize protein throughout the day. “They make sure to eat protein to stay full, manage blood sugar and cravings, and maintain muscle mass and metabolism,” she says. “Not every meal has to be high protein, but overall protein foods appear regularly in their day.”

They Choose Fiber-Rich Foods

Two, choose fiber-rich carbs. “When eating carbs, they focus on higher fiber options like vegetables, legumes, fruits, and whole grains. These choices help prevent blood sugar spikes and crashes that can lead to cravings and overeating and also keep you regular in the bathroom and promote fullness,” she writes.

They Limit Liquid Calories

Three, they limit liquid calories. “They avoid drinking calories from sugary drinks like sodas, fruit juices, and coffee drinks,” she says. “These types of calories quickly add up without keeping you full. Instead, they opt for water, sparkling water, unsweetened teas, or other low-calorie options to stay hydrated.”

They Plan Meals and Snacks

Fourth, they plan meals and snacks. “This does not have to mean spending hours meal prepping or only eating home-cooked food. It can be as simple as having a rough idea of what you'll eat throughout the day, keeping easy proteins on hand, or knowing what balanced choices to make when eating out,” she writes.

They Move Regularly

Fifth, they regularly move. “Running miles every day is not required. Instead, they prioritize movement throughout the day. This can be walking, string, training, or simply staying active with daily tasks like laundry, errands, etc,” she says.

They Don’t Restrict Themselves

Finally, they don’t feel restricted. “Whatever way of eating they choose, they don't feel restricted by their choices. This often looks like including more fun foods, desserts, bagels, etc, on a regular basis instead of vowing to abstain from them altogether,” she says.

Nutrition & Diet

7 Proven Habits of People Who Lose Weight and Keep It Off

Maria Lucey-Dietitian & Nutrition Educator
Copyright marialuceyrd_dietitian/Instagram
Leah Groth
By Leah GrothSep 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

What are the key health habits of people who have lost weight and managed to keep it off? Maria Lucey is a Registered Dietician based in Ireland and Bermuda who “has helped hundreds of people successfully lose weight.” However, according to the pro, “the real power comes in keeping that weight off.” In a recent viral video, she shares “seven effective habits that I use personally and share with my clients to help them stay slim after losing weight.”

Weight Control Varies for Everyone

Maria starts off by explaining that “weight control is not always an easy task” and that it is easier for some to maintain their weight more than others. “There are huge genetic components to weight: your hormones impact your weight, what medications you're on, even how your mother ate when you were in the womb can impact how you manage your weight later in life,” she says. “So please don't be disheartened if you're struggling. You may need a deeper dive with the help of a dietician to do this.”

Habit #1: Self Monitoring

According to Maria, a “huge centerpiece of any behavioral weight loss intervention is encouraging people to self-monitor.” Checking your weight, aka weighing yourself, is key, she says. “As a dietician, I often have people who like to come to me to check their weight, and they like to keep coming back, which helps them stay accountable.” However, you can also weigh yourself at home.

How Often Should You Weigh Yourself?

“The optimal frequency for how often you weigh yourself is going to depend on when people are actively trying to lose weight. I often recommend checking your weight every two weeks. This is usually enough for most people. It's more likely to show truer results when focusing on the big picture, and it will be less impacted by daily fluctuations,” she says.

When Should You Weigh Yourself

If you are going to weigh yourself, the best time to weigh yourself is first thing in the morning “after you've gone to the restroom before you eat or drink anything,” says Maria. “The reason for this is that your body has had enough time to digest all of the food and drinks that you've had the day before. And when you weigh yourself in the morning, you want to wear as little clothing as possible or at least wear the same thing every time you step up on the scale.” Also, if you choose to weigh yourself once a week or every two weeks, “make sure you weigh yourself on the same day of the week,” she recommends.

Habit #2: Get Organized and Meal Prep

Another habit is getting organized, “and there is no secret cheat code here,” she says. “I always say to my clients, nobody accidentally falls into a salad for lunch or a lovely home-cooked, nice balanced dinner. You need to have some sort of a system and some element of organization in place.” This doesn’t mean “everything needs to be crazy planned out and that you're eating out of Tupperware all of the time, but taking some time to plan ahead each week is important,” she says. She meal preps on a Sunday for the next few days. Then, on Wednesday, she does a mini meal prep for the rest of the week and is less structured on the weekend. “It's finding what works for you,” she says.

Habit #3: Get Your Nutrition in Order

The next habit is focusing on nutrition. “Now, I am presuming that everybody watching this video is thinking that I am just about to tell you not to eat processed foods, but you might be in for a shock here. To get very real, eating healthy can be challenging. You have to be quite organized, as just mentioned,” she says. “I always say that if you make nutrition too complicated, it will just become something that you don't want to do.” While she doesn’t expect her clients to “be completely eating whole foods all of the time,” she does encourage them to avoid processed foods for the most part. “Tinned beans, microwaveable packets of rice and quinoa, jars of pasta sauce, these are all examples of processed foods that can come in handy,” she says. “I do, of course, advocate for staying away from foods that are highly processed most of the time. And these are foods that have really long ingredient lists. And in the ingredient list, there's lots of things that you don't even recognize.”

Habit #4: Don’t Clear Your Plate

“People who tend to maintain their weight loss, they tend to eat their meals out twice,” she says, stressing the importance of not clearing your plate. “If you go out to a nice restaurant and you're served a monstrous portion of food and you can't eat at all, there is no need to feel obligated to eat it,” she says. “Even in the really fancy places, they almost give you the box when they see that you're struggling. And I think this is great. It eliminates food waste. And if you have this really amazing meal and you don't want to leave it behind this way, you don't have to feel bad if you can't eat it all. So it's a really good habit to take your time to enjoy the meal when you are eating out. It takes time for your brain to send signals to your stomach to tell you that you're full. So eat it slowly and see how you're feeling. If you're still hungry, that's fine. Finish the meal, but if not, ask somebody for a box so you can bring the rest of it home. You can enjoy it that evening or the next day.”

Habit #5: Get Into a Food Groove

Variety is important for a balanced diet, but “too much variety can backfire,” says Maria. “People who are successfully managing to control their weight and their eating habits have what I like to call a food groove. The majority of their meals consist of well-planned staples. There are a few surprises thrown in, but for the most part, their diets are fairly predictable. And what I mean by this is that they are fairly consistent with their major meals.”

RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Habit #6: Don’t Overcomplicate Exercise

“When it comes to what type of exercise is best, I always say start at level one, which is just finding something that you enjoy and stick to it consistently. You don't have to overcomplicate it more than that,” says Maria. “Now, if you can go a step further up to level two, you want to try and have a balance of cardio exercises like running, fast walking, or cycling, as well as some strength resistance exercises. This is the type of exercise that will utilize your muscles. A balance of both is the most important thing for your health.” She also stresses the importance of daily movement over your two workouts a week, like “walking that little bit further, taking the stairs, carrying your groceries,” she says. “All of this movement contributes to what we call non-exercise activity thermogenesis or NEAT for short. So this is the amount of energy that you're using throughout the day that isn't coming from that planned-out exercise. And this is actually a bigger calorie burn than the structured exercise that you were trying to do in the first place. So making your lifestyle just a little bit more active in your daily routines is really valuable.”

Habit #7: Snack Smart

Lastly, she stresses the importance of having balanced snacks. “By having regular meals and snacks, you have more control than when you do eventually sit down to have your meal. This prevents overindulging, and it helps with managing your portion sizes. You can eat in a way that feels much better for your body,” she says. “Eating regularly is often an overlooked but easy-to-incorporate tool that can help you massively when it comes to your weight and your eating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Richa Prasad
Coach Viva/YouTube
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

"I had never experienced an exercise high in my life, and I couldn't imagine living without bread, rice, and noodles," confesses Richa Prasad. After years of failed diets and a medical scare, she discovered that sustainable weight loss didn't require the intense lifestyle changes she'd been attempting.

Meet Richa, who, along with Lucy Liang, founded Coach Viva—a company helping people lose weight through simple, sustainable habits. Her approach? Work smarter, not harder. Here's how she lost 20 pounds using three surprisingly simple habits that finally stuck.

Why Your Past Weight Loss Attempts Failed

"There was a secret part of me that felt weight loss was something to get over with—like I was dragging behind in a race," Richa explains in her post. This mindset led to a cycle of intense starts and disappointing stops.

"Look at your lean friends," she says. "They aren't doing anything intense. But I kept trying to catch up to them with unsustainable plans, only to fall behind and regain the weight."

The First Lazy Habit That Changed Everything

After booking a personal trainer and dedicating months to exercising, Richa learned a crucial truth: "Physical movement contributes just 20% to our metabolic rate—and only 5% comes from structured exercise."

Instead of intense workouts, she focused on simple movement. "Even if you went to the gym for two hours, it doesn't compensate for 14 hours of sitting," she explains. "Adding a little more movement every day compounds to a big metabolic boost."

RELATED:12 Ways People Actually Lose 30 Pounds Coach Explains

A Realistic Movement Plan Anyone Can Follow

"Start by checking your average daily steps," Richa advises. "If it's below 6,000, that's your sufficient goal. Set an upper goal 1,000 steps higher for high-motivation days."

The beauty of this approach? "Because this isn't intense, my hunger levels didn't spike, so sticking to my nutrition plan was way easier. When I'm walking, I'm not mindlessly snacking, and the bar is set low enough that it minimizes the all-or-nothing thinking."

The Second Habit That Made Food Choices Simple

"With so much conflicting nutrition information out there, figuring out what to eat can feel like navigating a minefield," Richa acknowledges. Instead of eliminating food groups, she developed three simple rules:

  1. "Drink one glass of water before eating. Early stages of dehydration manifest as hunger, not thirst."
  2. "Have one palm-sized amount of lean protein first. It causes the highest metabolic rate of any macro."
  3. "Use a half-cup-sized bowl for everything else. This gives your brain time to catch up with your stomach."

The Final Habit That Sealed Her Success

After testing 33 different sleep hacks, Richa discovered the key to maintaining her new habits: consistent sleep. "Your body doesn't understand the concept of a weekend," she explains. "All it wants is predictability."

Her three-step sleep routine:

  • Wake up at the same time daily—even on weekends.
  • Get immediate morning sunlight.
  • Keep phones out of the bedroom.

RELATED:Woman Tried the Dopamine Menu to Break Free From Her Phone and Here's What Happened

Why These Habits Actually Stick

"Weight loss is like a domino effect," Richa concludes. "You tip one small domino, triggering a chain reaction leading to massive results." By focusing on these simple, "lazy" habits rather than extreme measures, she found sustainable success that lasted—without feeling deprived or exhausted.

"The start-stop approach unsurprisingly caused poor weight loss, but these habits? They're so simple I actually kept them. And that made all the difference." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Weight Loss Coach and Here Are 4 Ways You Can Lose 10 Pounds in 30 Days

soraya_project_s_lifestyle
project.s.lifestyle/TikTok
Leah Groth
By Leah GrothMay 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Soraya is a certified maco nutrition and fat loss coach and TikTok influencer who uses the handle @project.s.lifestyle. Her goal is to help people get their “dream body” without “ditching” their favorite foods. In one of her many viral TikTok videos, she reveals “exactly what you should be doing every single day” to lose 10 pounds in 30 days.

1. 1. Walk 7,000 Steps or More Per Day

@project.s.lifestyle

How to lose 10 pounds in the next 30 days 🔥💪🏾 Head to the 🔗 in my bio for help 📲 #weightlosscoach #weightlossforwomen #weightlossformoms #weightlossforwomenover30 #greenscreenvideo #greenscreen

“The first thing you want to do is walk 7,000 steps or more every single day,” says Soraya. “A lot of people say 10,000 steps is the magic number, but really someone just made that up because 10 is a round number and it's easier to remember. In actuality, 7,000 is all you need. If you get in more than that, that's great, but 7,000 is the benchmark.”

2. Research Backs Up the Health Benefits of 10,000 Steps Per Day

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

A recent study from JAMA Network Open suggests that taking just 7,000 steps a day may significantly improve health outcomes, despite the widely promoted fitness goal of reaching 10,000 daily steps. The study, published this month in JAMA Network Open, found that middle-aged individuals who averaged at least 7,000 steps per day had a 50 to 70 percent lower risk of dying from any cause over the next ten years compared to those who took fewer steps. The reduced risk of premature death was observed across both genders and in both Black and white participants.

"We saw that you can get a lot of benefit from 7,000 steps," said Amanda Paluch, assistant professor of kinesiology at the University of Massachusetts Amherst and lead author of the study.

The findings suggest that while 10,000 steps remain a worthy goal, significant health benefits can be achieved with a more attainable daily step count of 7,000.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

3. 2. Follow the 80/20 Style of Eating

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

“Second thing is, you want 80% of your nutrition to be coming from whole foods and 20% fun food,” says Soraya. “Reason being, a lot of whole foods are high volume foods, meaning you can eat a lot of them for not a lot of calories.” She explains that this is a great way to ensure you're eating plenty of food while still being in a deficit. “And the reason I say 20% fun foods is because if you just eat whole foods, yes, sure, you probably won't be overeating as much, but at some point you're going to get cravings. You're going to binge and go right back. Chill habits, including fun foods, allow you to stay satisfied and consistent with the journey that you're on.”

4. Research Supports Small Splurges

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

While there is no specific study supporting the 80/20 diet, a 2014 study published in Obesity Facts found that small splurges won’t impact weight loss if you follow a healthy diet the majority of the time. It will also improve overall health and decrease risk for heart disease, high blood pressure, and cancer.

5. 3. Amp Up Your Protein Intake

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

Number three, “you want to make sure you're eating enough protein,” says Soraya. “I recommend going with 0.6 times your body weight to start.” For a 200 pound person, this would be aiming for 120 grams of protein. “This is because protein keeps you full longer than any other macronutrient. The longer you stay full, the less hungry you'll be. The more likely you can stay consistent with your nutrition habit,” she explains.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

6. Studies Find That Protein Helps You Lose Weight

Research supports Soraya’s claims. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

7. 4. Set Realistic Weight Loss Goals

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

While Soraya’s tips will help you lose weight fast, “it's not realistic to lose that much on a month-to-month basis,” she admits. “A more realistic goal, if you're being pretty consistent with exercise nutrition, is to lose 0.5 to 0.7% of your body weight on a weekly basis. So say you're 200 pounds, that's about one to 1.5 pounds per week, which is about four to six pounds per month. That's more sustainable and that's more healthy,” she says.

Related: I Lost 88 Pounds With These 4 Simple Binge-Busting Tips That Worked

8. Other Experts Agree That Sustainable Weight Loss Trumps Crash Diets

Chris_McMahonChristopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, tells The Body Network that losing one-half to one pound per week is a sustainable approach to weight loss – and the numbers will add up fast. After three months a pound-per-week weight loss would equal 15 pounds. “Doing ultra restrictive diets, that's what doesn't work,” says McMahon. “And it's not that the diet itself doesn't work, you'll lose the weight. It's just you'll gain it back very fast.”

💪🔥Body Booster: For sustainable weight loss aim ose 0.5 to 0.7% of your body weight on a weekly basis. For a 200-pound person, this would be about one to 1.5 pounds per week, or four to six pounds per month.

Nutrition & Diet

3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)

Jessie_Inchauspe10
Copyright Glucose Revolution/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.

Jessie Inchauspé, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.

The Weight Loss Industry's Billion-Dollar Mistake

The multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.

The Hidden Reason You Can't Stop Eating

What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.

Why Your Body Fights Against Weight Loss

The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.

The Truth About Constant Hunger

If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

The Three Keys to Natural Weight Loss

When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.

Why Quick-Fix Diets Make Everything Worse

"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."

The Simple Changes That Transform Your Body

Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

How to Break Free from Food Guilt

The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."

The Science-Backed Results

The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Your Path to Sustainable Weight Loss

The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.