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

8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

Simple, science-backed strategies that make weight loss easier.

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.

Dr_Christie_Risinger1
Copyright Christy Risinger/YouTube
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.

Tired of obsessing over every calorie and still not seeing results? You're not alone. While counting calories works for some, it's not the only path to successful weight loss. Dr. Christie Risinger, a Board-Certified Internal Medicine Physician with over 15,000 hours of clinical experience, reveals simpler, evidence-based strategies that have helped thousands of her patients lose weight successfully. Here's what actually works, according to her research and clinical experience.


Start Small to Win Big

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger says in her post. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can make a real difference. She notes that this modest weight loss can even reverse type 2 diabetes and prevent pre-diabetes from progressing. "I don't say this to discourage anyone, but simply to give yourself some grace and help you to set realistic goals," she emphasizes.

Write It Down to Lose More

Healthy,Diet,Eating,Plan.,Meal,Planning.,Slimming,And,Weigh,LossShutterstock

Instead of obsessing over exact calories, simply track what you eat. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," Dr. Risinger explains. Start by writing down everything you eat and eliminate obvious sources of excess calories. "If you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day... that's about 50 pounds in a year," she warns.

Focus on Food Quality First

Young,Woman,Shopping,In,The,SupermarketShutterstock

"When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar," Dr. Risinger emphasizes. This simple approach often naturally reduces calories without the need for constant counting. She adds that "there are better health benefits if the protein source is from plants than when it's from animals."

RELATED:Woman Loses 72 Pounds in 7 Months Using Tirzepatide “I Can't Believe The Changes”

Try the Mediterranean Way

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Among all diets, one stands out: "As a physician, the one plan I would recommend for anyone, whether they're trying to lose weight or not, is the Mediterranean diet." Dr. Risinger explains its simplicity: "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat." The benefits go beyond weight loss: "The Mediterranean diet was associated with a decreased incidence of Parkinson's disease, Alzheimer's disease, and multiple cancers."

Make Eating Mindful

Happy woman having fun while feeding her boyfriend with a cake in a cafe.Shutterstock

Dr. Risinger emphasizes a crucial habit change: "I want to encourage everyone to make eating an activity that connects you with other people. Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This mindful approach naturally helps control portions without counting calories.

Use Apps Smartly

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Technology can make weight loss easier without calorie obsession. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps helped reduce caloric intake, increase fruit and veggie consumption, and helped people lose about five pounds," Dr. Risinger reports. She recommends choosing "any app that has interactive features with personalized messages and goal setting."

Build Sustainable Movement Habits

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

Exercise shouldn't feel like punishment. "Physical activity should be done five to seven days a week for approximately 30 minutes or more," Dr. Risinger advises, but adds an encouraging note: "These minutes can be spread throughout the day." The goal is to find movement you enjoy and can stick with in the long term.

Create a Support System

Group of women in their 30s walking together in the outdoors. Cute blond and fit women in their mid 30s who are active and working to stay healthy. Full length photo with copy spaceShutterstock

Success rarely comes alone. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," Dr. Risinger notes. She also recommends regular weigh-ins: "If you know early that you're gaining weight, you can make small adjustments." Importantly, research shows this habit doesn't increase anxiety or depression.

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Your Simple Success Plan

A Greek salad with olive oil and tomatoes in front of the a breathtaking view to the blue, Aegean sea as a concept of Greek food in summer time,Shutterstock

Dr. Risinger's evidence-based takeaways:

  1. Set a realistic first goal of 5% weight loss
  2. Track what you eat without obsessing over calories
  3. Choose whole, unprocessed foods
  4. Follow Mediterranean-style eating patterns
  5. Make eating a mindful, social activity
  6. Use technology for support, not stress
  7. Move regularly in ways you enjoy
  8. Build a support system for accountability.

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

More For You

Dr_Christie_Risinger1
Copyright Christy Risinger/YouTube
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.

Tired of obsessing over every calorie and still not seeing results? You're not alone. While counting calories works for some, it's not the only path to successful weight loss. Dr. Christie Risinger, a Board-Certified Internal Medicine Physician with over 15,000 hours of clinical experience, reveals simpler, evidence-based strategies that have helped thousands of her patients lose weight successfully. Here's what actually works, according to her research and clinical experience.


Start Small to Win Big

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger says in her post. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can make a real difference. She notes that this modest weight loss can even reverse type 2 diabetes and prevent pre-diabetes from progressing. "I don't say this to discourage anyone, but simply to give yourself some grace and help you to set realistic goals," she emphasizes.

Write It Down to Lose More

Healthy,Diet,Eating,Plan.,Meal,Planning.,Slimming,And,Weigh,LossShutterstock

Instead of obsessing over exact calories, simply track what you eat. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," Dr. Risinger explains. Start by writing down everything you eat and eliminate obvious sources of excess calories. "If you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day... that's about 50 pounds in a year," she warns.

Focus on Food Quality First

Young,Woman,Shopping,In,The,SupermarketShutterstock

"When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar," Dr. Risinger emphasizes. This simple approach often naturally reduces calories without the need for constant counting. She adds that "there are better health benefits if the protein source is from plants than when it's from animals."

RELATED:Woman Loses 72 Pounds in 7 Months Using Tirzepatide “I Can't Believe The Changes”

Try the Mediterranean Way

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Among all diets, one stands out: "As a physician, the one plan I would recommend for anyone, whether they're trying to lose weight or not, is the Mediterranean diet." Dr. Risinger explains its simplicity: "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat." The benefits go beyond weight loss: "The Mediterranean diet was associated with a decreased incidence of Parkinson's disease, Alzheimer's disease, and multiple cancers."

Make Eating Mindful

Happy woman having fun while feeding her boyfriend with a cake in a cafe.Shutterstock

Dr. Risinger emphasizes a crucial habit change: "I want to encourage everyone to make eating an activity that connects you with other people. Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This mindful approach naturally helps control portions without counting calories.

Use Apps Smartly

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Technology can make weight loss easier without calorie obsession. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps helped reduce caloric intake, increase fruit and veggie consumption, and helped people lose about five pounds," Dr. Risinger reports. She recommends choosing "any app that has interactive features with personalized messages and goal setting."

Build Sustainable Movement Habits

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

Exercise shouldn't feel like punishment. "Physical activity should be done five to seven days a week for approximately 30 minutes or more," Dr. Risinger advises, but adds an encouraging note: "These minutes can be spread throughout the day." The goal is to find movement you enjoy and can stick with in the long term.

Create a Support System

Group of women in their 30s walking together in the outdoors. Cute blond and fit women in their mid 30s who are active and working to stay healthy. Full length photo with copy spaceShutterstock

Success rarely comes alone. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," Dr. Risinger notes. She also recommends regular weigh-ins: "If you know early that you're gaining weight, you can make small adjustments." Importantly, research shows this habit doesn't increase anxiety or depression.

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Your Simple Success Plan

A Greek salad with olive oil and tomatoes in front of the a breathtaking view to the blue, Aegean sea as a concept of Greek food in summer time,Shutterstock

Dr. Risinger's evidence-based takeaways:

  1. Set a realistic first goal of 5% weight loss
  2. Track what you eat without obsessing over calories
  3. Choose whole, unprocessed foods
  4. Follow Mediterranean-style eating patterns
  5. Make eating a mindful, social activity
  6. Use technology for support, not stress
  7. Move regularly in ways you enjoy
  8. Build a support system for accountability.

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

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 can seem overwhelming, but it shouldn’t be. In fact, you can quickly lose ten pounds before Memorial Day weekend, according to one health expert. Gen Cohen, CNC, recently shared a motivating video via Instagram with her followers, offering some easy ways you can lose weight without going to extremes. “How to feel your best by summer! Here’s how I lost 10lbs in the first two months of my health journey,” she writes in the caption of the Instagram post. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the weight loss suggestions that could get you feeling like the healthiest version of yourself before swimsuit season.


Focus on Losing Body Fat, Not Water Weight

“What I would do if I was trying to lose 10 pounds in the next two months,” she says in the video. “And I'm not talking about 10 pounds of water weight that you just gained back the next day. I'm talking about 10 pounds of body fat.” She starts by pointing out things a person should avoid, even if they could work in the short term.

Don’t Starve Yourself

Gen_Cohen2gensgym/Instagram

“What I would not do is starve myself,” she says. “That is the quickest way to lead to fat gain after weight loss.” Collingwood agrees. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.

Related: 8 Ways to Eat Your Way to 6-Pack

Don’t Do "Hours of Cardio” Daily

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What I also wouldn't do is ... hours of cardio every single day,” she continues. “Exercise is excellent, but too much can also stress the body and cause injury, not to mention burnout,” Collingwood adds.

Eat in a “Modest Caloric Deficit”

Calorie counting on a paper with calculator. Diet and weight control conceptShutterstock

She then reveals her plan. “What I would do is eat in a modest caloric deficit, which, if you're a woman watching this video, means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she maintains.

Download a Meal Planning App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“I would download an app like MyFitnessPal and pre-plan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continues. Collingwood loves the idea of the app. “Keep track of calories to increase awareness, but don’t obsess over it,” she elaborates. “Focus on getting target goals for macros and balancing with movement and exercise.”

Invest in a Big Water Bottle and Hydrate

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

She also suggests investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.” Water is always essential for overall health, and when embarking on a weight loss plan, “however, it will not really fill you up for very long because it is absorbed within minutes into the stomach and intestines,” Collingwood points out.

Lift Weights and Walks

Young woman walking on green asphalt road in forestShutterstock

“And finally, rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60-minute walk in per day,” she suggests. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how just 60 minutes of walking.”

Collingwood agrees that walking is a great way to burn calories with low impact. “Lifting weights is key to maintaining muscle while you are losing weight,” she says.

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

Be Happy

Gen_Cohen3gensgym/Instagram

“I'd also visualize myself being the hottest, happiest version of me and remember that while my life isn't defined by the number on the scale, it's okay to want to take control of my health,” she concludes the video. In the caption, she added: “P.S. It’s okay to want to lose weight and improve your health...but please remember your life isn’t defined by the number on the scale.” Collingwood is on board with Gen’s overall approach. “Positive self-image and body image are wonderful. You don’t walk around with people knowing how much you weigh, but people do respond to your energy and attitude. If that is positive, you will be someone others will want to be around!” she says.

💪🔥Body Booster: Lift weights 3-4 times per week max. Prioritize getting a 60-minute daily walk for overall fitness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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.

Have you tried so many weight loss methods but can’t seem to be successful? Joe Duff, AKA The Diet Chef, specializes “in making easy recipes for every diet,” which he shares with his hundreds of thousands of social media followers. In a new video, he reveals the only tip you need to lose weight – and it doesn’t involve crash diets or killing yourself at the gym. “Today I'm gonna be talking all about weight loss, specifically how to lose weight,” he says. “Starting today, you can start losing weight.”


People Ask Him About How to Lose Weight A Lot

“This question is actually something that I get asked personally quite often, but if you even type into Google how to in the letter L, the rest of it will fill in: Lose weight,” he says at the start of the clip. “Clearly, there are a lot of people on the internet who are wondering the same question. Anyways, by the end of this video, I'm gonna give you all the tools you need to initially start losing weight.”

There’s No Get-Thin-Quick Approach That Works

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

“The truth about weight loss is that it comes down to one very important thing, guys. It has nothing to do with diet teas and diet pills and body wraps and anything that anyone wants to sell to you, diet, cleanse, and rejuvenate your body with a Hollywood 48-hour miracle diet,” he says. “This works. It has nothing to do with that.”

It’s Simple: Create a Caloric Deficit

He explains that it is super simple. “All it comes down to is creating what is called a caloric deficit. That's right. All you have to do is create a caloric deficit, and you'll start losing weight. It is the best tip anyone can possibly give you in terms of weight loss,” he says.

Eat Less Than Your Body Burns

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).Shutterstock

“So what does that mean? What is a caloric deficit? Basically, a caloric deficit is just eating fewer calories than your body burns. And that's a great lead into the next question I'm sure a lot of you guys have,” he explains.

How Many Calories Does Your Body Burn?

Calorie calculator, healthy TDEE concept. Calorie calculation based on total daily energy expenditure, background with calculator, notebook, measuring tape, apple. Healthy weight loss diet backgroundShutterstock

The next question he gets asked: How many calories a day does my body burn? “Actually, it's quite easy to get an estimation of just how many calories a day your body is burning. That is also referred to as TDEE or total daily energy expenditure,” he says.

Find Out Using a TDEE Calculator

He recommends using a TDEE calculator. “There's a ton of websites out there that you can go to and find your TDEE, which will then give you your maintenance amount of calories, which is the amount of calories that you could eat and not gain any weight or also lose weight. So to find how many calories a day you burn your TDEE, all you have to do is go to one of these websites,” he explains.

Then You Subtract 500 From the Number Your Get

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

Once you find a calculator, you “enter some pretty basic information about yourself,” he says. “So you enter your age, your sex, your height, your weight, and your activity level. To create a caloric deficit, all you need to do is subtract about 500 calories from whatever number pops up on the screen. And that will be the starting calories of your diet.”

You Will Have to Eat Less Calories the More Weight You Lose

“Also, it's worth mentioning, guys, that that calorie number has to change. You're gonna have to decrease your calories as you lose weight. So you at 200 pounds is burning more calories than you at 180 pounds. So as you lose weight, your calories are gonna have to decrease,” he says.

Or, You Can Exercise More

girl running in formation in forest in pink shirtShutterstock

Or, you can add exercise. “You can also create a caloric deficit by doing more. So if you increase your activity, you will be burning more calories as well. And that is another way to add to your caloric deficit,” he says.

He Also Recommends Counting Macros Over Calories

“I also want to mention quickly that counting calories is great, but counting macros can be far superior in terms of fat loss than just weight loss itself,” he says. “Basically, macros are calories, protein, carbs, and fats. And keeping track of your macros and adjusting your macros can be an extremely powerful tool for fat loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Alex Solomin (@alexsolominfitness) is a weight loss influencer who helps his followers get into shape and slim down with his insightful videos. In one of his many viral clips, he offers some simple tips on how to slim down fast. “If I had to lose 30 pounds in the next three months, here's exactly what I would do,” he says, revealing that he has personally lost 130 pounds.


1. Cut Out Liquid Calories

@alexsolominfitness

How to lose 30 pounds in 3 months ➡️ If you want to work together so you can lose up to 30-50 pounds in the next 3-6 months, hit the 🔗 in my bye-ohh #weightloss #loseweight #fatloss #lose30pounds #lose20pounds #weightlosstips #howtoloseweight

“The first thing I would do is to cut out or eliminate all liquid calories like juices, soda, milkshakes, caloric salad dressings, and everybody's favorite Starbucks coffees, which are borderline milkshakes with caffeine,” he says. “Liquid calories do not fill you up and they make losing weight a lot more difficult.” Chris McMahon, a nutrition and fitness coach, agrees. However, if plain water is too boring, he suggests driving flavored water instead.

Related: Jen Selter Flaunts “Perfect” Body in New Yoga Video: “Exhale”

2. Use a Calorie Calculator

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

Now, it’s time to figure out how much you should be eating. “I would then use a calculator to figure out how many calories you should be consuming to lose weight. And if you want an easy calculator, you can use the one in my bio,” he says. You can benchmark your progress with this useful Lean Body Mass Calculator.

3. Amp Up Protein Intake

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Next up, it’s time to amp up your protein intake. “I would also aim to eat one gram of protein per pound of gold body weight,” he says. 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.

4. Eat High Volume, Low Calorie Food

Composition with assorted raw organic vegetablesShutterstock

“After figuring out my calorie and my protein goals, I would try to eat as much high volume low calorie as possible to meet those calories and that protein goal,” he explains. He recommends “tons of lean protein, fruits, and vegetables,” and trying to “stay as full as possible.”

Related: 7 Genius Weight Loss Tricks You Haven't Tried

5. Walk 8,000 to 10,000 Steps Per Day

Travel concept. Men wear leather shoes and travel on the Suspension bridge.Shutterstock

“I would also try to walk and do 8,000 to 10,000 steps per day, seven days a week,” he says. “It doesn't matter how fast you do it or if you reach that step goal in one or 10 sessions throughout the day, it doesn't matter. Just reach that number.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: Woman Stuns With Her Fit Body After Losing 50 Pounds in a Year With This 1 Hack

6. Try Not To Cheat

Alex_Solomin2alexsolominfitness/TikTok

According to Alex “by far, the most important thing is to follow your calorie goal as closely as possible seven days a week, weekends included,” he says. “Let me say it again for the people in the back, weekends included, because the calorie deficit doesn't matter if you only follow it when you feel like it.” Some experts suggest a weekly calorie goal instead of a daily, which allows a little leniency if you happen to splurge one day.

💪🔥Body Booster: If you aren’t sure how much protein to eat, most studies suggest around one gram of protein per pound of bodyweight.

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.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.