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âś“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.

8 Foods a Doctor Says to Eat Because "Your Body's Going to Struggle to Hold Onto That as Fat"

A GP reveals the science behind foods that naturally fight fat storage.

Dr_Sophie_Newton5

Ever notice how some people seem to eat plenty while staying slim? Dr. Sophie Newton, known to her social media followers as Dr Sophie GP, offers a refreshing perspective on weight loss. "Often when you're dieting, you're told about what you should cut out, what you should eat less of, and actually you end up being a bit miserable and hungry all the time and then randomly thinking about food all the time," she explains. In her video guide, she reveals eight specific foods that your body actually struggles to store as fat.


The Science Behind Fat-Resistant Foods

Before diving into specific foods, Dr. Sophie explains that two key nutrients make certain foods naturally resist fat storage: protein and fiber. "There's something called the thermic effect of food. And this is because your body uses calories to digest and break down that food to produce nutrients and energy. And protein has a higher thermic effect of food than carbohydrate and fat." Most importantly, she notes, "Even if you eat too much protein, your body's going to struggle to hold onto that as fat."

For fiber, she explains: "About 90% of us are not eating the recommended amount of fiber. There is insoluble fiber, which means it cannot dissolve in water, and this essentially is like a bulking agent. So the more of it you eat, the more calories you lose. And then the second type of fiber is soluble fiber. This makes you feel fuller and therefore reduces your appetite."

Lean, Unprocessed Meat

Dr. Sophie emphasizes the importance of lean, unprocessed meat as a primary protein source. "Protein takes longer to digest than other nutrients. So it keeps you fuller for longer and more satisfied. So you're less likely to be going over to the snack cupboard and having cravings mid-afternoon," she explains. This includes options like:

  • Skinless chicken breast
  • Lean beef
  • Turkey
  • Pork tenderloin.

Fish for Protein Power

Fish features prominently in Dr. Sophie's recommendations as an excellent protein source that's harder for your body to store as fat. She suggests incorporating various types of fish into your diet, both for protein content and overall nutrition.

RELATED: 4 Weight Loss Rules This Top Coach Swears Will Work In 2025, "I've Never Seen This Fail"

Beans and Pulses

"If you're making a meal, try and think how you can add in some beans or lentils," Dr. Sophie advises. "Pulses like this are fantastic at really high protein, high fiber. They're really going to fill you up and you're going to need less calories overall." She specifically recommends:

  • Butter beans for pasta sauces
  • Chickpeas for curries and salads
  • Chili beans for Mexican dishes
  • Lentils for soups and stews

Whole Grains

"Switch to whole grains," Dr. Sophie advises. "Rather than having white bread, white pasta, white rice, give a little switch, something that's maybe got nuts and seeds in as well, that's going to be extra protein and extra fiber." Her recommended options include:

  • Brown pasta
  • Whole grain bread
  • Brown rice
  • Quinoa.

Nuts and Seeds

While discussing affordable ways to boost nutrition, Dr. Sophie emphasizes the power of nuts and seeds: "You don't necessarily need a lot, but you can think about adding them." She specifically mentions:

  • Pine nuts for salads
  • Pumpkin seeds for toppings
  • Sunflower seeds for snacking
  • Flax seeds for added fiber
  • Chia seeds for smoothies.

RELATED: Woman Lost Fat in Her 40s by Doing These 2 Things

High-Protein Yogurt

"Switch out your regular yogurt for a high protein version," Dr. Sophie recommends. She particularly emphasizes Greek yogurt, noting you can boost both protein and fiber content by adding toppings. As she suggests:

  • Greek yogurt as a base
  • Add nuts and seeds for extra protein and fiber
  • Top with berries for additional fiber
  • Mix in whole grain cereals for more sustaining energy.

Green Bananas

Dr. Sophie shares a surprising tip: "If you're going to have bananas, if you have them all green bananas, that's actually a really good prebiotic to feed your gut bacteria." She explains that this helps support healthy gut bacteria, which research shows can help with weight management.

Oats and Porridge

"When I'm talking about porridge, which you may know as oatmeal, I'm not talking about those packets that are pre-made with maple syrup and this and that," Dr. Sophie clarifies. "I'm talking about the really cheap bags of oats... It's probably the cheapest breakfast you can have, but really high in fiber." She suggests enhancing plain oats with:

  • Frozen berries
  • Seeds mix
  • Nuts
  • Plant-based or regular milk.

RELATED: She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine

Making These Foods Work for You

"What I want you to get from this is to understand why it's important," Dr. Sophie concludes. She recommends incorporating these foods gradually: "You can actually make this happen for you and your family in a really easy, simple way that isn't also going to cost a fortune."

The key is thinking about protein and fiber content at each meal. By focusing on these eight foods and their variations, you can create satisfying meals that naturally support your weight loss goals without feeling deprived. As Dr. Sophie emphasizes, "You can have a bigger meal, you can make sure you're not hungry, not miserable and dieting." 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. Anthony Balduzzi FitMotherProject
Copyright FitMotherProject/YouTube

Tired of diets that leave you hungry and miserable? You're not alone. The secret to sustainable weight loss isn't about starving yourself – it's about choosing the right foods that keep you satisfied while helping your body burn fat more efficiently.

Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families across 100 countries transform their health through smart food choices. With degrees from the University of Pennsylvania in Nutrition & Neuroscience and a Doctorate in Naturopathic Medicine, he's discovered that certain foods can actually help you lose weight while keeping you full. Let's count down his top 10 foods that can revolutionize your weight loss journey, starting with good and building up to the absolute best.

Raw Nuts and Seeds: Your Craving-Crushing Snack

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"When you're 3:00 PM and you're starting to get hangry, nuts can be the savior there," Dr. Balduzzi shares. He recommends storing raw nuts in the freezer and explains they're "loaded with protein, loaded with healthy fats, loaded with fiber." This combination keeps you full and satisfied between meals.

Green-Tip Bananas: The Gut-Health Game Changer

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"When you catch a banana when it's got a green tip, it is rich in resistant starch," Dr. Balduzzi explains. This special fiber feeds your gut bacteria, improving weight loss and keeping you satisfied longer. His tip: Keep bananas separated to maintain their green tips longer.

S-Fish: The Omega-3 Fat Burner

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Wild salmon, sardines, and certain shellfish are excellent choices. "These healthy fats improve heart and brain health while supporting weight loss," Dr. Balduzzi says. He specifically recommends lower-mercury options rich in omega-3s for sustainable weight loss.

Avocado: The Blood Sugar Balancer

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"Avocados have a special nutrient that researchers are calling avocatin B," Dr. Balduzzi shares. "It actually helps regulate blood sugar levels, increases insulin sensitivity." This means sustained energy and better appetite control throughout the day.

Eggs: The Breakfast of Champions

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"If you're having a couple eggs for breakfast, I'd say anywhere from one to three, it can actually help your heart health because eggs are nutrient powerhouses," Dr. Balduzzi states. The combination of protein and nutrients helps prevent mid-morning hunger.

Organic Salad Greens: The Foundation for Lasting Fullness

Make these your go-to base for satisfying meals. Dr. Balduzzi prefers organic baby lettuces over spinach, noting, "You open this up, take your hand like a crane, stick it in, pull out a glob, drop it on your plate." He recommends topping with hemp seeds, olive oil, and protein for a filling meal that supports weight loss.

Chia Seeds: The Ultimate Appetite Controller

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"When that gel gets into your stomach, it keeps you full longer. So these things are like a calorie hack," Dr. Balduzzi explains about chia seeds. Loaded with omega-3s, fiber, and protein, they're his top pick for natural appetite control and sustainable weight loss.

Remember, sustainable weight loss isn't about restrictive dieting – it's about choosing foods that work with your body, not against it. These ten foods provide the perfect foundation for a healthy, sustainable weight loss journey. Start incorporating them into your meals today, and experience the difference of losing weight without feeling hungry.

Grass-Fed Beef: The Satisfaction Solution

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"Grass-fed meat is much lower in calories. You eat grass-fed meat for the year, you're going to save over 17,000 calories just because it's lower in fat," Dr. Balduzzi explains. It also contains CLA, which helps with weight loss, keeping you satisfied for hours.

Beans and Lentils: The Hunger-Fighting Fiber Champions

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These plant-based proteins are weight loss champions. "Beans have an amazing kind of soluble fiber. It's one of the most reliable foods possible for lowering your cholesterol, helping your gut bacteria," Dr. Balduzzi explains in his post. He recommends pressure-cooked beans to reduce lectins and suggests incorporating them into chilies and traditional dishes.

Blueberries: The Fat-Burning Activator

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Here's a powerful finding: "People who ate one cup of blueberries every single day for two weeks had higher fat burning during exercise," Dr. Balduzzi reveals. He recommends wild blueberries for their concentrated nutrients, perfect in smoothies or with Greek yogurt.

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
âś“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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

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"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

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While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

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That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

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These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

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"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

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Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

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"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

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These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
âś“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.

Do you want to lose weight fast? It is possible, but it depends on the type of weight you want to lose. Dr. Alan Mandell (@motivationaldoc) is a doctor and social media influencer who regularly shares health tips with his followers. In a new viral video, he answers a commonly asked question regarding losing weight. “So, is it really possible that you can lose 10 pounds in one week in seven days?” he asks. “Yes, it is possible, but not for everybody. Is it possible to lose 10 pounds of fat in one week? Absolutely not. It is impossible.”


First of All, You Have to Eat Healthy

“If you have a very poor diet and you're eating lots of fast foods, highly refined and processed carbohydrates, high saturated fats, you just mind as well kiss goodbye,” he says at the start of the clip. “There's no way in the world that your body can lose weight if you're not eating healthy.”

You Need to “Take Off” Weight in Your Gut and Bowels

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“The two main areas where you're going to take off the majority of the weight is gonna be around your gut, retaining lots of fluid, lots of sodium, as well as your bowels,” he continues. “Most people who have poor diets are going to be more constipated; they're gonna have fewer bowel movements and potentially much more weight they're carrying around in their bowels.”

You Have to Cut Down on Sodium

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“If you're eating lots of refined, processed foods, you're gonna be retaining lots of sodium,” he continues. “What does sodium do? Sodium absorbs more water. It retains fluid.”

You Also Have to Reduce Carb Intake

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“If you're eating too many carbs, carbs get stored as glycogen in the muscle liver. And every carb that gets stored as glycogen gets that much plus water stored along with the sugar,” he says.

This All Impacts the Gut and Intestines

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There are other repercussions. “Now we have excessive weight from our glycogen stores, from too much sugar, from retention of too much sodium, and our gut, our intestines from a poor diet,” he says.

Drink More Water

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The first thing he recommends is to drink more water. “Water gets rid of sodium. Many of us think that we don't want to put more water into our system because we're bloated. We're going to retain more water. It's going to get your kidneys to function better. It will get rid of that extra sodium you're holding onto. It will help with constipation, move the bowels, and increase peristalsis so you can eliminate that extra waste.”

And, Exercise Is Key

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He also recommends that everyone exercise. “Any resistant exercise for our muscles, any type of walking, riding a bike, or swimming, will help build those muscles to increase your heart rate and increase your aerobic activity, which will help burn more calories. It increases your metabolic rate. Also, when you retain muscle, you increase your furnace and your metabolism. But as we get older, we lose muscle,” he says.

Drink When You Are Hungry

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

“There's no question that many of the times you'll feel hungry, but you're not really hungry. You're more thirsty. We don't drink enough water. And if you drink water about 15 or 20 minutes before your meal or before you think you're hungry, you're going to eat again. You may notice about 70% of the time it's not really hunger, it's thirst and water will give you satiety,” he says.

Eat Nutrient Dense Foods

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“One of the greatest things you can do to lose weight is to eat dense foods, whole foods, whole fruits, whole vegetables, whole grains, that have fiber along with it. When it has fiber, the glycemic index is lower. It slows the absorption of sugar into the cells. It will not make you crave more sweets. It will give you lots of satiety. It will crave your hunger, and you're going to feel so much more content. Also, the fiber will lower cholesterol and triglyceride levels. It'll help your blood work. It's a win-win situation,” he says.

RELATED:12 Tips to Start Weight Training for Women Over 50

And, Make Sure to Get Quality Sleep

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“One other important factor is to make sure you're getting enough sleep because your brain will secrete more growth hormone,” he says, noting that it helps support muscle mass. “It boosts metabolism, and it helps your body burn more fat.”

It Is Possible to Lose Weight Fast

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“Not everyone will lose 10 pounds in one week, but everyone will lose weight to a certain degree depending upon your physiology if you follow these instructions,” he says. “If you're retaining lots of sodium as well as having problems in your bowels and you follow everything along the right way, it is possible that you can lose 10 pounds in one week, but all of it will not be fat. And it would be best if you were more mindful. It would be best if you started eating healthier. You need to start getting into some exercise regimen. It doesn't have to be lifting weight, but something to increase your metabolic rate.”

RELATED:10 Secret Fat-Burning Tricks That Melt Pounds Away Even After 40

Final Note: Drink Water

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Don’t forget to drink water. “Remember that the majority of our body is made up of water. How can you deprive your body if that water is so necessary to help increase your metabolic rate? Because water is necessary in order for you to lose weight,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
âś“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.

Do you want to starve your fat cells without starving yourself? According to one expert, there are a few things you can do to make it happen. Dr. Nick Zyrowski, DC, BS, is a natural health and wellness expert who regularly shares informational videos on social media. “Starve your fat, but not yourself is the ideal case scenario for anyone who's trying to lose weight. You maintain lean muscle all while getting rid of the fat from your body, which is going to make you unhealthy, cause metabolic syndrome and even disease,” he says in the clip. Here is how to do it.


24 Hour Intermittent Fasting Periods Are Effective in Fat Burning

“One of the things that we wanna look at right away when we talk about starving fat off our body but not actually starving ourselves is intermittent fasting,” he says, citing research finding that a 24-hour fasting period is the most effective in helping you starve the fat cells on your body, “which you're trying to get rid of, but also helped you preserve lean muscle,” he says. “During this fasting time, what was found is that urea nitrogen actually started increasing in the body about 24 hours into the fast. And why is that significant? Well, it's significant because that is a byproduct of muscle breakdown.”

Why It’s Important to Maintain Leave Muscle Mass

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He goes on to explain that maintaining lean muscle mass is “very important for us as we age.” But here are some things to consider. “First of all, how can we get the best results on that fast and starve the fat? But also, how can we, even when not fasting, continue that process of starving fat but not ourselves? Because we all want to eat good food and eat lots of it, but we wanna make sure we're making the right choices,” he says.

You Need to Focus on Blood Sugar and Insulin

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He says that you need to focus on what blood sugar and insulin are doing. “When you are in a fasted state, one of the amazing things that happens with it is that it helps drop our blood sugar down. When you drop your blood sugar down, it automatically drops this hormone called insulin down. And this is really important because insulin is going to block fat loss if it's raised to a high level in the body,” he says.

To Lower It, Avoid Carbs and Sugar

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He explains that insulin increases by eating lots of carbohydrates and sugar. So, the “first tool is that we're going to use this fast to drop our blood sugar, drop our insulin, and allow us to start attacking some of that fat for energy. And how this works is that your body is probably burning sugar right now, but when you drop blood sugar, and you drop your insulin levels, what will happen is it'll allow your body actually to start burning the fat on your body for energy,” he says.

You Need to Eat More, But Healthy Food

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“First, we have to make sure that we feed our body and not our fat,” he says. He explains that this doesn’t mean you need to starve yourself. In fact, it could be that you need to eat more. “The individual who is eating a ton of food happens to be eating really healthy food. They're eating proteins and vegetables and fruit, whereas the person who's saying, I'm hardly eating anything and I'm continuing to gain weight, or I can't lose weight, well, they're drinking a soda, they're eating fried food, they're eating french fries and hamburgers and that sort of thing. So we have to make sure that when it comes to our diet and when it comes to actually feeding our body and not our fat, that we're actually giving our body what it needs,” he says. Your body “needs the vegetables, it needs the micronutrients from the fruit, and then you need the good proteins. This is what our body needs. And then the healthy fat,” he says.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

And You Need to Burn Sugar

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“The other thing that we have to really focus on doing is burning sugar. We want to be burning the sugar out of our system. So here's what happens: our body likes to store sugar in the form of glycogen. And when you have this storage sugar, what happens is it's going to block fat loss. So, therefore, we wanna burn through a lot of that storage sugar so that you can find yourself in a position where you're burning that fat for energy,” he says.

Also, Exercise

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You also need to “exercise to help burn through stored sugar,” he says. “You're going to access that fat storage much quicker to start burning fat for energy and lose weight, starving those fat cells. So whenever you're fasting, it's actually a great idea to continue to exercise. Go for a nice 30-minute brisk walk, and walking is going to be a really good way to start burning that fat for energy and starving the fat. So when you walk, when you exercise, you're burning fat, you're burning sugar.”

And, Don’t Overeat

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“The next big factor that I want you to really focus on is don't overeat. This is something that's very important. And the fact of the matter is, if you're eating good, healthy foods, as we talked about over here, you're going to be able to eat a lot of them and actually nourish your body correctly and feel fulfilled and satiated. However, if you're eating unhealthy foods, ones that are high in sugar and high in carbohydrates, you're not going to be able to eat as much of them, and you're always going to be hungry and left with cravings. And so we wanna always make sure we're eating those healthy foods to feel satisfied, but we also don't wanna be eating too much,” he says.

You Might Want to Count Calories

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He notes that you should pay attention to how many calories you're eating. “I'm not a big fan of tracking calories in the sense of watching them every day because it can be a little bit too much for the average person. It's a little bit overwhelming over time. However, it's always good to track your calories for a short period of time to truly understand how much your body needs as far as fuel goes because our bodies are amazing machines. They're designed actually to go through periods of starvation. So that's why when you overeat, your body stores all of that energy that you're eating that food as fat. So if we don't wanna put a bunch of food into fat storage, what we ultimately wanna do is not overeat,” he explains, suggesting using a calorie calculator to “figure out how many calories you need throughout the day.”

RELATED:I Tried the 75 Soft Challenge and Here's What Happened

You Can Put Yourself in a Deficit

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And lastly, “if you want even to push the fat burning a little bit further, you can put yourself into a calorie deficit,” he says. This could be “consuming about 500 calories less per day than what is required of your body that will actually help you lose weight.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassidy Morgan cassidymorganfitness
Copyright cassidymorganfitness/Instagram
âś“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.

Move over 12-3-30 and 10,000 steps per day – there is a new walking workout in town, and it is more effective than both of them. Cassidy Morgan is a personal fitness trainer who specializes in glute growth. She claims she discovered the best fat-burning walking workout in a new post. “POV: You discover the viral treadmill workout that’s more effective for fat loss than incline walking, tones the entire body, has TWICE the benefit than 10k steps per day, and only takes 30 minutes,” she writes in the caption, advising her followers to swap their 12-3-30 workout for this.

This Workout Is “Scientifically Proven to Work”

“If you’re a fellow girly on the go who wants to lose body fat and tone your entire body in half the time, look no further!” she writes. "Japanese researchers recently discovered the ULTIMATE walking protocol for a total of only 30 MINUTES. Joint friendly, time efficient, and scientifically proven to work.”

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

Here Are the Benefits

She goes on to list the benefits:

  • Increases fat loss, enhances muscle tone
  • Boosts immunity
  • Improves blood pressure
  • Increases energy
  • 40% reduced risk of disease.

How to Do It

The workout is quite simple, according to Morgan. “Alternate between 3 min of slow walking and 3 min fast walking for 30 min,” she writes.

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Here Is an Example

Start by warming up with 3 to 5 minutes of “easy walking,” she says. Then, move onto intervals, repeating them for 30 minutes. “3 min of SLOW walking” followed by “3 min of FAST walking,” she says. Then, do a cool down of 3 to 5 minute of “easy walking.”

There Are Benefits to Interval Walking

What are the benefits to interval walking? “Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent, which is sure to make you feel about 10 years younger than before training, [and] symptoms of lifestyle-related diseases (hypertension, hyperglycemia, and obesity) decreased by about 20 percent,” Hiroshi Nose, who created IWT, says. He added that walkers enjoyed mental health benefits as well, with depression scores dropping by half. 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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We all know that fried, fatty, and ultraprocessed foods aren’t exactly good for aging. But did you know that eating certain foods can help you look younger? Body Network chatted with Heather Snead, Live Conscious Expert and Nutritionist, asking her about foods that are basically the equivalent of the fountain of youth. Here are 12 anti-aging foods to boost longevity, according to Snead.

Berries (Blueberries, Strawberries, Raspberries)

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The first food she recommends? Berries, specifically blueberries, strawberries, and raspberries. Why? “They are packed with antioxidants, like anthocyanins, which combat free radicals and protect against cellular damage,” she says.

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Leafy Greens (Bok Choy, Kale)

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She also recommends leafy greens including boke choy and kale. “Rich in vitamins A, C, and K, as well as antioxidants, which support skin elasticity and hydration. Bok choy, in particular, is a good source of vitamin C,” she says.

Avocado

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Avocado is packed with health fats. “Contains healthy monounsaturated fats and vitamin E, which nourish and hydrate the skin,” she says.

Fatty Fish (Salmon, Mackerel)

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Another must-eat? Fatty fish like salmon and mackerel. “High in omega-3 fatty acids, which reduce inflammation and support skin health,” she says.

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Nuts and Seeds (Almonds, Walnuts, Flaxseeds):

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

What should you snack on? Nuts and seeds, including almonds, walnuts, and flaxseeds. “Provide vitamin E, healthy fats, and antioxidants, which protect against sun damage and promote skin repair,” she says.

Olive Oil

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Olive oil is also beneficial. “Rich in antioxidants and healthy monounsaturated fats, which hydrate the skin and reduce inflammation,” she says.

Green Tea

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If you need a boost of caffeine, sip on some green tea, which has anti-aging properties. “Contains polyphenols, which protect against sun damage and improve skin elasticity,” she says.

Tomatoes

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Add some tomatoes to your salad. “Rich in lycopene, an antioxidant that protects against sun damage and improves skin texture,” she says.

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Pomegranates

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Pomegranate is a great fruit for anti-aging. “Rich in antioxidants, particularly punicalagin, which may help protect against sun damage and promote collagen production,” she says.

Sweet Potatoes/Yams

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When it comes to carbs, sweet potatoes and yams are great for anti-aging. “Rich in beta-carotene, which converts to vitamin A and promotes skin cell turnover. They also provide vitamin C and other antioxidants,” she says.

Citrus Fruits (Oranges, Lemons)

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Another great type of fruit for longevity? Citrus, specifically oranges or lemons. “High in vitamin C, which is essential for collagen production and skin radiance,” she writes.

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Mushrooms

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Last on her list? Mushrooms “rich in antioxidants, polysaccharides, and anti-inflammatory compounds that help combat oxidative stress, support collagen production, boost immune function, and promote brain health—key factors in slowing the aging process,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

We've all been there—looking in the mirror and promising ourselves that things will change. For Georgia Malbrough, that moment came on her wedding day when she weighed over 200 pounds and couldn't keep up with her three children. Instead of just making another empty promise, Georgia laced up her shoes and started walking. That first simple step began a journey that would transform her body and her life. Her approachable method might be exactly what you need to finally see results.

Take That First Walk

Sometimes the hardest part is simply beginning. Georgia didn't jump into an intense workout regimen overnight. "I struck my little girl and my baby wore my newborn and I walked about a mile at first and I graduated to 2 miles," Georgia told TODAY. She chose walking because it was accessible and doable with three kids in tow. No fancy equipment, no gym membership—just one foot in front of the other. This simple start was the foundation of her entire transformation.

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Focus on Discipline, Not Motivation

Many of us wait for motivation to strike before making changes. Georgia discovered a more sustainable approach. "I had to realize that I was never going to be motivated and that I have to work on my self-discipline and developing our team," she says. By acknowledging that motivation fluctuates, Georgia built habits that carried her through both good days and challenging ones.

Don't Give Up Your Favorite Foods

One of the most refreshing aspects of Georgia's journey is her realistic approach to food. When asked if she eliminated certain foods, Georgia was firm: "No, I cannot live without King cake, pizza, ice cream, gumbo, etcetera, and I refuse to live without it." Instead of banning her favorite Louisiana treats, she practiced moderation and portion control while tracking her caloric intake.

Track What Goes In Your Body

Georgia's approach to nutrition was straightforward. "The first thing you need to do is look at your grocery list track your calories," she advises. This simple practice helped her become more aware of what she was consuming without feeling deprived. By understanding her caloric needs and tracking her intake, Georgia could still enjoy her favorite foods while making progress.

Be Patient With Your Progress

Real, lasting change doesn't happen overnight. "It took a while at first just for me to be consistent and then once the consistency set in, I started seeing results even whenever I didn't look for them," Georgia shares. She didn't pressure herself with unrealistic expectations but instead focused on building consistency and letting the results follow naturally.

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Graduate From Walking to Strength Training

Walking was just the beginning. "I gave myself 3 months to be consistent with walking and then I decided I would invest in a gym," Georgia explains. By starting with walking and mastering that habit first, she built the foundation for more challenging exercises. This patient, step-by-step approach allowed her to progress naturally without overwhelming herself. Walking created the platform that made everything else possible.

Learn From Others Around You

You don't need a personal trainer to get started. Georgia found inspiration and education all around her. "I started walking on the treadmill and then just googling the moves that I saw other people doing while also scrolling through Instagram looking at other workouts," she says. By observing others and utilizing free resources, Georgia educated herself about effective exercises.

Remember All Calories Aren't Equal

While Georgia focused on calorie counting, nutrition expert Keri Glassman, MS, RD, CDN, offers an important perspective: "All calories are not equal. 100 calories of jellybeans is not going to be the same as 100 calories of apple slices and peanut butter." Talking to TODAY, Glassman explains that while counting calories worked for Georgia, the nutritional value of those calories matters too, as some foods provide essential nutrients and satisfaction while others might increase cravings.

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Hormones Matter Too

Your body is more complex than simple math. "Hormones play a role in our cravings as well as how we metabolize food," Glassman points out. This understanding can help you make more informed choices about not just how much you eat, but what you eat and when—factors that significantly impact your weight loss journey.

Daily Walks Beat Sporadic Intense Workouts

Both Georgia and Glassman agree that consistency is the true key to success. "Consistency is key when it comes to exercise, and I always just say be consistent with your exercise. It's not about how far or how fast, just to commit to getting moving," Glassman emphasizes. Georgia's daily walking routine proved this point perfectly. She didn't need to run marathons or do extreme workouts—she just needed to show up every day for her walk, rain or shine, motivated or not.

Do It For Yourself

Perhaps the most powerful lesson from Georgia's journey was discovering her own strength. "I honestly never felt more proud of myself. I think this is the first thing I've ever done in my entire life that was just for me," Georgia reflects. While her family certainly benefits from her improved health and energy, the personal accomplishment became a powerful source of pride.

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Your First Walk Starts Now

Georgia's advice to those still contemplating change is beautifully simple: "Get up and just take a step forward." That's all it takes to begin—one decision, one walk, one mile at a time. Her journey from those first walks pushing a stroller to losing 100 pounds proves that remarkable transformations don't require remarkable beginnings. They just require you to start walking. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.