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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.

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.

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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.

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.

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

A variety of nuts in wooden bowls.Shutterstock

"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

A,Bunch,Of,Bananas,And,A,Sliced,Banana,On,A

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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

Grilled sardines with addition of fresh herbs, lemon and spices on a wooden background. Grilled seafood, barbecueShutterstock

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

Woman shows sliced avocado. Close-up of a woman scooping out an avocado pulp with a spoon. Vegetarian food concept. Foods with vitamin E, avocado oil and antioxidants. Conscious nutrition concept.

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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

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

"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

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

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

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

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
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

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"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

ice-creamShutterstock

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

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

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

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

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

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"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

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

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

French fries in hot fat in a deep fryerShutterstock

"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
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

Salt Shaker, Salt, Food.Shutterstock

“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

Organic Whole Wheat White Bread Cut into SlicesShutterstock

“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

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

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

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock

“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

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

“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

Close-up image of cute woman in sportswear sitting on the floor after exercises or gym and drinking water from the pink sports bottle. Sports trainer or teacher of PilatesShutterstock

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.

Happy,Young,People,Eating,Healthy,Salad,For,Lunch.,Multiracial,Group
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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.

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

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

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

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

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.

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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.”

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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.

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

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

The Right Motivation Makes All the Difference

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

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

Health Benefits Show Up Quickly

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

Feeling Good Trumps Looking Good

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

Body Image Issues Can Actually Increase

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

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

The Mental Game Gets Tougher

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

Don't Be Afraid to Use All Your Resources

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

Strategic Indulgence Works Best

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

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Variety Prevents Burnout

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

Try One New Thing Weekly

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

The Scale Doesn't Tell the Whole Story

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

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Progress Photos Tell a Better Story

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

Embrace Multiple Ways to Measure Success

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

Final Word

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

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

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

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

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

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

Method 1

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

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

Method 2

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

Method 3

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

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

Method 4

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

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

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

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

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

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

Wild Caught Salmon

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

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

Fairlife Nutrition Plan Chocolate Protein Shake

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

Organic Meat

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

Kevin’s Natural Foods Cilantro Lime Chicken

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

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Yasso Cookies n’ Cream Greek Yogurt Bars

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

Poppi Prebiotic Soda

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

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

Mush Overnight Oats

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

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

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

Tru Grill Grilled Chicken Strips

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