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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.

14 Fruits That Are Secret Weapons for Losing Weight

These fruits are delicious and nutritious.

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.

Young stylish lady in a hat at sea with watermelon
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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.

Fruits are one of the healthiest parts of a balanced diet—especially when it comes to weight loss. “Using more fruits and vegetables, along with whole grains, lean meats, nuts, and beans, is a safe and healthy way to lose or maintain weight,” says the CDC. “In addition, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.” Here are key fruits that will give your weight loss efforts a major boost.


Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Low in calories and high in nutrients, just one serving of strawberries gives all of your vitamin C needs for the day. “Strawberries are loaded with flavonoids and other health-protective plant nutrients, so think of them as a super fruit,” Jackie Newgent, RDN, CDN, tells TODAY. “It’s recommended to eat eight strawberries a day. That counts as a serving of strawberries.”

Blueberries

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

Blueberries are another fruit that should be considered a superfood. “A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories,” Allyn Wergin, RDN, tells the Mayo Clinic Health System. “Plus, blueberries are juicy fruits, which means they contain mostly water. That high water content makes them great for weight loss or maintenance because they fill you up quickly without a lot of calories.”

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

High in vitamin C, grapefruits are delicious and very nutritious. “Grapefruits are popular with people trying to lose weight,” says Johns Hopkins Health. “Grapefruit calories only measure about 104 for an entire fruit and can help you feel full and well hydrated.”

Apples

Ripe red apples on table close upShutterstock

Nutrient-dense apples are high in fiber and water to keep you full. “Apples have definitely earned a place in a healthy diet,” Amber Sommer, RD, LD, tells the Cleveland Clinic. “It’s a fruit that can impact your health in such positive ways.”

Oranges

fresh orange fruits with leaves as background, top viewShutterstock

Oranges, including mandarins, are packed full of nutrients. “Fresh mandarins include Satsumas, Clementines and a wide variety of tangerines,” says AICR Nutrition Advisor Karen Collins, MS, RDN, CDN, FAND. “Most are sweeter than other citrus fruits, and they have a bright orange, convenient to peel skin and easily divided inner sections. That makes these small beauties perfect for packing in lunches or on-the-go snacks.”

RELATED: 10 Tips to Lose 40 Pounds in 6 Months

Pomegranate

Red juice pomegranate on dark backgroundShutterstock

Pomegranates are filling, nutritious, and a great fruit to encourage weight loss. "Pomegranates are high in dietary fiber and antioxidants," Penny Kris-Etherton, the Evan Pugh University Professor of Nutritional Sciences at Penn State University in University Park, Pennsylvania, tells the American Heart Association.

Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Water makes up 90 percent of watermelon, making it a very hydrating and nutritious snack. Watermelon also contains fat-burning arginine. “In addition to helping the body stay hydrated, snacking on watermelon will help you feel full, so you won’t have cravings between meals,” Rachel Lander-Canseco, RD, tells Keck Medicine of USC.

Kiwi

fresh kiwi fruit as backgroundShutterstock

Kiwi fruits are full of filling fiber, and a great source of gut-friendly probiotics. “The right balance of probiotics is important for many body processes, including fighting off illnesses and regulating your hormones,” Gillian Culbertson, RD, tells the Cleveland Clinic. “And we know that a balance of good bacteria can prevent digestive problems, certain infections and conditions like irritable bowel syndrome. Prebiotics are important because they are a food source for these healthy bacteria.”

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

Pears are a wonderful, healthy snack for anyone trying to lose weight. “Pears are so healthy, and most people tolerate them very well,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Packed with healthy fats and fiber, avocados encourage satiety. The creamy fruit can be used to replace mayonnaise and makes a great dip. Be careful of portion sizes, as a large avocado can be anything from 200-400 calories.

Bananas

Fresh bananas on wooden backgroundShutterstock

Bananas are full of fiber and make a great addition to smoothies. “They’re full of nutrients and easy on the gut,” registered dietitian Elyse Homan, RD, LD, tells the Cleveland Clinic. “Very few people have problems digesting bananas.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Cherries are shown to help manage blood sugar levels and protect heart health. They are also a source of potassium. “High-potassium, low-sodium foods, eaten in moderation, can help lower your blood pressure and reduce your risk of heart disease,” Carly Sedlacek, MFN, RD, LD, tells the Cleveland Clinic.

Lemons

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Adding some lemon juice to your water helps with hydration—and drinking enough water will help with weight loss efforts. “We’re creatures of habit,” Roxanne B. Sukol, MD, MS, tells the Cleveland Clinic. “Ponder the impact of replacing your morning OJ or latte with lemon water. Not just once, but perhaps 20 times a month — and multiply that by 10 years. Your waistline will thank you.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Tomatoes

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

Tomatoes are low-calorie, delicious, and satiating. “An average-sized tomato has just 22 calories, and a large one has 33 calories,” according to Keck Medicine of USC. “Tomatoes are also considered an appetite-suppressant “high-volume” food, which means they have high amounts of water, air and fiber.”

💪🔥Body Booster: Fruits contain many nutrients that support overall health, aside from weight loss.

More For You

Young stylish lady in a hat at sea with watermelon
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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.

Fruits are one of the healthiest parts of a balanced diet—especially when it comes to weight loss. “Using more fruits and vegetables, along with whole grains, lean meats, nuts, and beans, is a safe and healthy way to lose or maintain weight,” says the CDC. “In addition, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.” Here are key fruits that will give your weight loss efforts a major boost.


Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Low in calories and high in nutrients, just one serving of strawberries gives all of your vitamin C needs for the day. “Strawberries are loaded with flavonoids and other health-protective plant nutrients, so think of them as a super fruit,” Jackie Newgent, RDN, CDN, tells TODAY. “It’s recommended to eat eight strawberries a day. That counts as a serving of strawberries.”

Blueberries

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

Blueberries are another fruit that should be considered a superfood. “A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories,” Allyn Wergin, RDN, tells the Mayo Clinic Health System. “Plus, blueberries are juicy fruits, which means they contain mostly water. That high water content makes them great for weight loss or maintenance because they fill you up quickly without a lot of calories.”

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

High in vitamin C, grapefruits are delicious and very nutritious. “Grapefruits are popular with people trying to lose weight,” says Johns Hopkins Health. “Grapefruit calories only measure about 104 for an entire fruit and can help you feel full and well hydrated.”

Apples

Ripe red apples on table close upShutterstock

Nutrient-dense apples are high in fiber and water to keep you full. “Apples have definitely earned a place in a healthy diet,” Amber Sommer, RD, LD, tells the Cleveland Clinic. “It’s a fruit that can impact your health in such positive ways.”

Oranges

fresh orange fruits with leaves as background, top viewShutterstock

Oranges, including mandarins, are packed full of nutrients. “Fresh mandarins include Satsumas, Clementines and a wide variety of tangerines,” says AICR Nutrition Advisor Karen Collins, MS, RDN, CDN, FAND. “Most are sweeter than other citrus fruits, and they have a bright orange, convenient to peel skin and easily divided inner sections. That makes these small beauties perfect for packing in lunches or on-the-go snacks.”

RELATED: 10 Tips to Lose 40 Pounds in 6 Months

Pomegranate

Red juice pomegranate on dark backgroundShutterstock

Pomegranates are filling, nutritious, and a great fruit to encourage weight loss. "Pomegranates are high in dietary fiber and antioxidants," Penny Kris-Etherton, the Evan Pugh University Professor of Nutritional Sciences at Penn State University in University Park, Pennsylvania, tells the American Heart Association.

Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Water makes up 90 percent of watermelon, making it a very hydrating and nutritious snack. Watermelon also contains fat-burning arginine. “In addition to helping the body stay hydrated, snacking on watermelon will help you feel full, so you won’t have cravings between meals,” Rachel Lander-Canseco, RD, tells Keck Medicine of USC.

Kiwi

fresh kiwi fruit as backgroundShutterstock

Kiwi fruits are full of filling fiber, and a great source of gut-friendly probiotics. “The right balance of probiotics is important for many body processes, including fighting off illnesses and regulating your hormones,” Gillian Culbertson, RD, tells the Cleveland Clinic. “And we know that a balance of good bacteria can prevent digestive problems, certain infections and conditions like irritable bowel syndrome. Prebiotics are important because they are a food source for these healthy bacteria.”

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

Pears are a wonderful, healthy snack for anyone trying to lose weight. “Pears are so healthy, and most people tolerate them very well,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Packed with healthy fats and fiber, avocados encourage satiety. The creamy fruit can be used to replace mayonnaise and makes a great dip. Be careful of portion sizes, as a large avocado can be anything from 200-400 calories.

Bananas

Fresh bananas on wooden backgroundShutterstock

Bananas are full of fiber and make a great addition to smoothies. “They’re full of nutrients and easy on the gut,” registered dietitian Elyse Homan, RD, LD, tells the Cleveland Clinic. “Very few people have problems digesting bananas.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Cherries are shown to help manage blood sugar levels and protect heart health. They are also a source of potassium. “High-potassium, low-sodium foods, eaten in moderation, can help lower your blood pressure and reduce your risk of heart disease,” Carly Sedlacek, MFN, RD, LD, tells the Cleveland Clinic.

Lemons

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Adding some lemon juice to your water helps with hydration—and drinking enough water will help with weight loss efforts. “We’re creatures of habit,” Roxanne B. Sukol, MD, MS, tells the Cleveland Clinic. “Ponder the impact of replacing your morning OJ or latte with lemon water. Not just once, but perhaps 20 times a month — and multiply that by 10 years. Your waistline will thank you.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Tomatoes

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

Tomatoes are low-calorie, delicious, and satiating. “An average-sized tomato has just 22 calories, and a large one has 33 calories,” according to Keck Medicine of USC. “Tomatoes are also considered an appetite-suppressant “high-volume” food, which means they have high amounts of water, air and fiber.”

💪🔥Body Booster: Fruits contain many nutrients that support overall health, aside from weight loss.

Fresh,Fruits,Nutrition,health,food.
Shutterstock

Are you a fruit lover but unsure which to choose to support your weight loss goals? Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle, eating foods they love. In a new post, he discusses the best fruit for weight loss. “10 fruits you should start eating to burn belly fat,” he writes. “No certain food is going to make you lose weight on its own, but these fruits helped me stay in a caloric deficit, which promoted fat loss. Fruits are a great way to satisfy your sweet tooth without derailing your fat loss goals.”

Berries

His first recommendation is berries – including strawberries, blueberries, and raspberries. “Packed with antioxidants and fiber, they help boost metabolism and reduce belly fat,” he says. While calories vary, they are all relatively low, especially compared to other sweet treats.

Apples

Young woman holding bowl full of apples in fruit orchard. Apple harvesting. Top view.Shutterstock

It’s no surprise that apples made his list. “High in fiber, apples keep you full and curb overeating, helping with fat loss,” he says. They are also super convenient to eat, as you don’t have to slice them.

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

Grapefruit has been considered a miracle diet food for decades. “Known for its fat-burning properties, grapefruit can lower insulin levels and promote fat loss,” he says. Lots of people enjoy eating the fruit for breakfast.

RELATED:20 Superfoods for People Over 50

Avocados

Sliced,Avocado,On,A,Cutting,Board

Shutterstock

While avocados might not seem like an actual fruit, the omega-3-rich fleshy fruit is one of the healthiest. “Full of healthy fats, avocados keep you satisfied and support fat metabolism,” he says.

Pineapple

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare concept

Shutterstock

Pineapple is not only super sweet and delicious, it can help you lose weight. “Contains bromelain, an enzyme that can aid digestion and reduce bloating,” he says.

Kiwis

fresh kiwi fruit as backgroundShutterstock

Kiwis are a great addition to your fruit drawer. “High in vitamin C and fiber, kiwis help reduce belly fat and improve digestion,” says Dillon.

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

Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Watermelon slices are incredibly delicious and a great addition to your weight loss diet. “With high water content, it keeps you hydrated and helps control hunger,” he says.

Peaches

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.Shutterstock

Add peaches to your Greek yogurt, which will help fill you up and sweeten it. “Full of fiber and low in calories, peaches help reduce fat while satisfying your sweet cravings,” he writes.

Papaya

Fresh ripe papaya fruits on wooden table, closeup

Shutterstock

Papaya isn’t incredibly popular in the United States, but the tropical fruit is a great one to help you achieve your weight loss goals and support gut health. “Contains enzymes that help with digestion and can reduce bloating,” he says.

Oranges

fresh orange fruits with leaves as background, top viewShutterstock

And, last but not least, Oranges are great for losing weight. “Rich in vitamin C, oranges can boost metabolism and support fat burning,” he says. “These fruits helped me stay on track with my nutrition and fat loss goals—try adding them to your routine to stay on top of your progress.” 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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Do you want to lose weight without having to eat less food? Dr. Marc Morris, PhD, is an online nutrition and strength coach who regularly shares videos on how to get in shape. In one of his viral YouTube videos, he discusses volume eating and the concept of eating more food to lose weight. “What I'm about to say may seem impossible, but did you know you can actually eat more food and still lose weight?” he says in the clip.


Volume Eating Allows You to Eat Larger Portions and Stay Fuller Longer

“Today we're going to talk about a dieting strategy that allows you to do just that so you can eat larger portions, feel fuller for longer, and maybe even make dieting enjoyable. This way of eating is called volume eating and may even be the secret to you or your client's weight loss success,” he says in the video.

It Will Help You Lose Weight

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“Today, I'm going to show you exactly how to start volume eating so you can lose more weight, and it'll even tell you exactly what foods to add to your grocery list. But first, let's talk about what volume eating is,” he says.

You Don’t Have to Eat Less to Cut Calories

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“When most people think about weight loss, they think that in order to cut their calories, they need to eat as little as possible. And while it is true that you need to be in a calorie deficit in order to burn fat and probably eat less overall calories than you're used to, that doesn't mean that you need to eat less food,” he explains.

Successful Dieters Choose Foods That Are Lower in Calories, Higher in Protein

Grilled meat steak on stainless grill depot with flames on dark background. Food and cuisine concept.Shutterstock

“You see, the people that lose weight successfully are not the ones that starve themselves day in and day out fighting hunger. Instead, they are choosing foods that are lower in calories and higher in protein, which allows them to eat more food while staying in a calorie deficit. This is called volume eating, where you can eat more food while still losing weight, but you have to pick the right kinds of foods,” he says.

Here Is What You Should Look For

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

He goes on to explain “how to find the foods that are gonna work best as well as why volume eating works so well,” he says. “The secret lies in the macronutrients, protein, carbohydrates, and fat that supply the calories that we eat. Both carbohydrates and fat supply four calories per gram and for fats, it's over double that because one gram of dietary fat has nearly nine calories.”

Start with Foods Lower in Fat

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Just by knowing this information, you're probably starting to guess that foods that are lower in fat are a good place to start because these foods that are higher in fat are going to supply more calories even if they're nutritious, which isn't a bad thing, it doesn't mean you should avoid them entirely, but you are going to need to be mindful of them. These foods are good from a nutrient standpoint because they do supply some protein as well as healthy fat,” he says.

An Example: Two Tablespoons of Nut Butter Vs. Salad with Chicken Breast and Low-Calorie Dressing

Jar with peanut butter on peanut background, close upShutterstock

“Imagine this for the same 200 calories in those two tablespoons of nut butter. You can have a huge salad with low-calorie dressing, chicken breasts, and a bunch of vegetables for roughly the same amount of calories. And when you compare these two meals, it's easy to see that the salad meal is going to be much larger in size and more complete in the macronutrients, especially protein, which is going to be a fat loss, superfood, it's going to help you stay full, increase your muscle mass,” he explains. “It is generally low in calories as well as many other nutrients being included in the vegetables and greens.”

That Salad Will Keep You More Full and Satisfied

Woman eating saladShutterstock

“You'll feel much more full and satisfied than you would if you were just eating the two tablespoons of peanut butter. And since you're eating a larger quantity of food, you're going to feel like you're having a full meal, which will help you lose weight without even feeling like you're on a diet,” he says.

These Types of Examples Will Motivate You

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He recommends using examples like this to keep you going. “Once you see that you're able to get results and lose weight without starving yourself for the entire day, it's gonna motivate you all the more,” he says.

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

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Next, he reveals his top 10 volume-eating foods. “So now that you know how volume eating works, let's go over the top 10 foods that you can eat that are high in volume and still allow you to lose weight,” he says.

1. Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Number one, strawberries. “Strawberries are a great choice for fruit because they are very high in volume and very low in calories as well as high in other nutrients. A whole cup of strawberries is actually less than 50 calories, so they are a great way to add volume to your meals,” he explains. “Strawberries are some of the least calorie-dense forms of berries, but in reality, you can't really go wrong with any of them. Eating them fresh and on their own is great, but you can also buy them frozen and add them to smoothies, and since they're popular and always in demand, you'll always be able to get them.”

2. Spinach and Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Number two, spinach and leafy greens. “Eating more of any leafy green vegetable is going to be a great way to increase the volume with very few calories. A hundred grams of spinach is only around 25 calories, so in reality, you could fill up an entire one-pound container of spinach by adding it to a massive salad, and the spinach would only account for around a hundred calories,” he says. “Beyond spinach, there are many other greens you can eat, like lettuce and kale and even cabbage. So, with so much variety, it's quite easy to make it a staple in your fat-loss diet. Foods like spinach really take volume eating to the next level.”

3. Cauliflower and Cauliflower Products

Fresh cauliflower on wooden tableShutterstock

Number three is cauliflower. “One cup of cauliflower has less than 30 calories. Making it an easy way to add a lot of volume to your meals while snacking on cauliflower alone is okay. Let's be honest, it's not the first thing you're going to pick,” he says. “Cauliflower has exploded over the last decade as an alternative to some of your favorite higher calorie foods like cauliflower, rice, gnocchi, and even pizza crust. These substitutions aren't exactly the same thing, but they still taste pretty good when seasoned correctly. And a lot of these you can buy frozen and prepared. For example, Trader Joe's has their spicy Mexican cauliflower rice that has only around 200 calories per bag, which is great as a side or in burritos, and their cauliflower fried rice is equally good.”

4. Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Number four is watermelon. “Even though most fruits and vegetables deserve a spot on this list, I'm only gonna talk about one more so we can talk about some of the other categories, but watermelon we must include because, as the name implies, it includes a lot of water, which increases its volume for not a lot of calories,” he explains. “Watermelon is actually 92% water, so when you're eating it, you're eating mostly water and not a lot of calories and staying hydrated, which is another bonus for around a cup of watermelon. It's only going to be around 45 total calories.”

5. Chicken Breast

Grilled chicken thighs.Shutterstock

“So just by going off this list so far, you'll notice that it's really easy to increase the volume of your diet by just including more fruits and vegetables, but for a quality diet, you're going to need more than that. You're going to need more protein, which is why our next foods are going to be focused on that,” he says, going onto number five, chicken breast. “One of the best protein sources around for volume eating is going to be chicken, more specifically chicken breast. Now, just like a lot of other foods, chicken can be made into a super high-calorie meal very quickly, so you want to make sure you're preparing it in a way that doesn't add a ton of calories. This might mean baking, grilling, or even air frying boneless skinless chicken breast instead of just eating deep-fried chicken wings,” he continues. “Trust me, there is a big difference overall. Chicken breast is a very lean meat of around a hundred grams cooked in a serving. It's going to be around 120 to 130 calories, and that's because it's virtually all protein, very little fat, around three to four grams. And by eating more chicken, you're going to be eating more protein, which is a very important part of volume eating. Not only do we want to increase the physical mass, but we also want to increase the protein. That's what helps keep you full. And also eating less calories.”

6. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Number six is Greek yogurt. “The best way to eat Greek yogurt for the sake of weight loss is going to be the plain, unflavored stuff. This is going to cut out a lot of the extra calories and really just isolate the protein, but sweetened and flavored Greek yogurt is still going to be a good option, especially if you can't tolerate just the plain stuff. Just know that there's going to be some added calories for that. If you do go for the non-fat plain Greek yogurt, though, it's going to be around 90 to a hundred calories for every three-quarter cups serving, supplying around 18 grams of protein as well. Pair it with some fruit in a bowl or add it to a smoothie, and you're going to have a very filling, low-calorie meal,” he says. “Plus, as far as preparation goes, it's going to be quick and easy because you don't need to cook anything. It's ready. You can also use Greek yogurt in place of sour cream and heavy cream in some recipes. It's very versatile.”

7. Egg White

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Number seven, egg whites. “Egg whites are a little twist to a very common breakfast food. The egg you see, the egg yolk is where most of the fat is stored, so when you remove that, you're eating virtually all protein and egg. White itself is going to have around four grams of protein and only 20 calories as opposed to a whole egg, which is going to have around 70 calories and an additional six grams of fat. One trick is to buy those pre-packaged liquid egg whites so you don't have to separate them out yourself and waste the egg yolk,” she says. “Keep in mind the whole eggs do have a ton of nutrients, though, so I'm not saying to avoid those entirely, but when you balance out whole eggs while adding some egg whites, you're gonna have more protein and more volume for not as many calories.”

8. Lentils

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

Next up, number eight, Lentils. “Lentils are a great plant-based protein source with quite a bit of fiber, and most importantly, not a lot of calories for a half cup of cooked lentils is going to be around 120 calories with nine grams of protein, and you can add them to virtually anything like salad soups and so much more. If you buy them already cooked in the can, they're going to have a great shelf life, so they're always easy to keep around,” he says.

9. Low Calorie Dessert

February 3, 2023. Spartanburg, SC USA. An assortment of Jello-O gelatin snacks packaged in plastic cups.Shutterstock

Number nine, low-calorie desserts. “Believe it or not, you don't have to neglect your sweet tooth in order to lose weight. There are many dessert foods out there that are high in volume and low in calories that you can include. Some examples are sugar-free jello, Halo Top ice cream, and even Smart Sweets candy. And beyond what you can buy in the store, there are a million recipes online for high volume, low-calorie desserts that can satisfy your sweet tooth while losing weight,” he says.

RELATED:I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

10. Air Popped Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

The last item on the list “might be the MVP,” he says about popcorn. “Popcorn may be the definition of volume food because it goes from that small kernel to its puffy eating form. And as long as you're eating air-popped popcorn that doesn't have tons of butter or other ingredients, it's going to be low in calories,” he says. Most people also forget that popcorn is a whole grain, so it's going to be full of good carbohydrates as well as fiber. And when it doesn't have a bunch of butter added to it, around 40 grams of popcorn kernels is going to make around seven to eight cups of popcorn, and that's only going to be around 120 calories total.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Young smiling caucasian cheerful happy fun vegetarian woman 20s in casual clothes hold paper bag with vegetables after shopping look camera isolated on plain pastel beige background studio portrait.
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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.

When we think of fat-burning foods, we often think of old wives' tales about cayenne pepper or lemon juice or doing a cleanse to jump-start weight loss. As a registered dietitian and someone who has worked in the health and wellness industry for over a decade helping people change body composition and maintain a healthy weight (you can find me at Top Nutrition Coaching), I’m here to tell you that looking for the magic food is not the answer. Let’s talk about the 15 foods that you can incorporate every single week to help lose belly fat and keep it off.


1. Whole Grains

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Whole grains provide a good source of fiber which is key in fat loss. Fiber helps us to feel fuller for a longer period of time, keeps our digestion regular to reduce bloating, and has been proven to reduce abdominal fat (1). It is also a great regulator for blood sugars. Try out some different sources of whole grains such as oatmeal, barley, quinoa, rye, and whole grain breads and crackers.

Related: Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient

2. Eggs

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Eggs are a great source of protein, phosphorus, potassium, Zinc, Folate, Choline, Vitamin A, and Vitamin D (2). For most healthy adults, eating 1-2 eggs per day is safe and a great way to get some delicious nutrition. Protein helps to keep us full for longer periods of time and reduces the amount of snacking we feel like we need to do between meals.

3. Coffee

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Regular intake of coffee has been associated with an increase in satiety levels, decrease in hunger, therefore a decrease in overall daily calorie consumption (4). There are also some studies to suggest that caffeine sources increase the thermogenesis, increasing metabolism, although the effects of this are likely very minuscule.

4. Green Tea

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Green Tea contains powerful antioxidants and has been proven to lower LDL cholesterol (also referred to as “bad” cholesterol). Even a small amount of green tea such as 1-2 cups per day has been proven to see these benefits (3).

5. Fatty Fish

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Fish such as salmon, sardines, mackerel, trout, and herring are great sources of Omega 3 fatty acids. Omega 3’s are known for their role in reducing cholesterol and aiding with the management of diabetes. Incorporating healthy fats also helps to reduce hunger levels by increasing satiety of our foods. (5)

6. Greek Yogurt

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Greek yogurt is a great protein-packed snack that can be paired with many different foods. Consuming enough protein is a powerful tool in our fat loss toolbox as high protein consumption will help to preserve lean muscle mass, needed for maintaining a healthy metabolism.

7. Avocados

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Avocados are a great source of mono-unsaturated fats and polyunsaturated fats (sometimes referred to as MUFAs and PUFAs). These types of fats have been shown to improve the effects of cardiovascular disease (5). Incorporating these types of fats is also going to allow your food to be more satisfying and filling during mealtimes.

Related: I Lost 45 Pounds by Stop Doing These 5 Surprising Things

8. Flax and Chia Seeds

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Both flax and chia seeds add 2 great components to our meals. They add fiber and they add those Omega 3 fatty acids as I mentioned with fatty fish. These are both a great option to add extra nutrition into yogurt, oatmeal, smoothies, and baked goods!

9. Nuts

A variety of nuts in wooden bowls.Shutterstock

Nuts are a great snack during the day. They contain our healthy fats and reduce hunger throughout your day. My suggestion for those actively trying to lose weight is to measure out one serving of nuts and place each serving in smaller packages so they are easy to grab and go!

10. Whole Fruits and Vegetables

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

We can’t talk about foods for fat loss without talking about our whole fruits and vegetables! In addition to all the vitamins, minerals, antioxidants, fiber, and hydration that fruits and veggies bring to the table, they also provide a great way to fill up your plate and eat a high volume of food. My suggestion: have a fruit or vegetable with each meal and snack, ideally making half your plate filled with fruits and/or vegetables.

11. Potatoes

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

This one is probably the most surprising when I bring this up with clients. Potatoes get a bad rep because when dining out, they are often fried in oil and covered with high calorie foods. However, potatoes (white potatoes or sweet potatoes) are packed with nutrients, fiber, and have more potassium than a banana! Baking potatoes at home or in the air fryer is a great way to add volume to your meals and a good whole food source of carbohydrates.

12. Lean Meats

Pork chops cooked with garlic in a cast iron panShutterstock

Diets high in protein (> 30%) are correlated with reducing fat mass with body composition and improving mass of lean muscle tissue (6). Lean meats such as chicken, turkey, venison, lean ground beef, and less fatty cuts of pork such as tenderloin, are excellent sources of protein and make increasing protein in the diet easier. When working with clients on this, I recommend aiming for 25-30 g protein per meal. This is about 4 oz of chicken, turkey, or pork.

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

13. Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Supplementation of cinnamon has been shown to help with blood sugar control in those with diabetes, and improve overall fat mass (7). There are no official recommendations on dosage at this time but adding cinnamon to things like your morning oatmeal or into savory dishes could be worth the benefits!

14. Hydration

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Staying hydrated throughout the day plays a big role in weight loss and overall health. Research recommends consuming at least 1⁄2 your body weight in oz of water per day. So for example, a person weighing 150 lbs would want to aim for consuming 75 oz of water every day.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

15. Avoiding Added Sugars

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Current recommendations for added sugar are to limit to 50 g of added sugars per day. Keep in mind this is going to be different from sugars consumed from fruits or vegetables. Checking nutrition labels of packaged foods is the best way to assess added sugar consumption.

Pro Tip: Combine several of these foods into one meal for the best benefits and to help you feel full and satisfied the longest. One of my favorite ways to do this is to make a bowl of oatmeal with some flaxseed and top it with some fresh berries, sliced almonds, and a sprinkle of cinnamon.

At the end of the day, there is no safe, medically tested “magic pill”. In fact most experts recommend avoiding these types of fat burning supplements due to non-regulation and concerns for non-trustworthy ingredients. However, finding a way to get most of these foods in your diet on a regular basis is going to optimize your health and well being as well as helping you slim down and reduce body fat.

Courtney Pelitera MS, RD, CNSC is a Certified Registered Dietitian at Top Nutrition Coaching, working with athletes of all ages to fuel their activity, prevent injury, and achieve desired body composition.

References:

  1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre.

    Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647;

    PMCID: PMC7589116.

  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  3. Sinija, V. R., & Mishra, H. N. (2008). Green tea: Health benefits. Journal of Nutritional &

    Environmental Medicine, 17(4), 232-242.

  4. Bakuradze, T., Parra, G. A. M., Riedel, A., Somoza, V., Lang, R., Dieminger, N., ... &

    Richling, E. (2014). Four-week coffee consumption affects energy intake, satiety regulation, body fat, and protects DNA integrity. Food Research International, 63, 420-427.

  5. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition journal, 16(1), 1-15. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0271-4
  6. Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of nutrition, 141(9), 1626-1634.
  7. Mollazadeh, H., & Hosseinzadeh, H. (2016). Cinnamon effects on metabolic syndrome: a review based on its mechanisms. Iranian journal of basic medical sciences, 19(12), 1258.
Melissa_Pfeister1
Melissa Pfeister
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.

Growing up in Ohio, my life revolved around sports. I was so serious about being “the female Michael Jordan” that I convinced my parents to build a half-basketball court in our backyard and turn our basement into a full-blown workout facility. Playing sports and working out year-round ultimately got me into learning about food and healthy ways of eating. That then turned into wanting to help others do the same, which is why I became a Stanford Medicine certified nutritionist and started my business, Stripped with Melissa. This turned into working with Body Network's sister site, Eat This, Not That! on their Medical Expert Board. Helping people with their nutrition is my greatest love and passion! Read on to discover the key foods that help reduce belly fat and learn proven tactics to kickstart your weight loss journey and stay on track.


1. Good Ol’ H2O

Drinking,Water,,Fitness,Exercise,Woman,Sports,Run,Shutterstock

Yes, water! Water is SO awesome for your entire body, especially when trying to burn belly fat or any fat. Not only does water fill you up without filling you out, but it keeps your body hydrated. A hydrated body allows for fat molecules to break down, helping you to burn off energy!

2. Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Not only is avocado one of my absolute favorite foods ever, but it’s also full of omega-3 fatty acids which helps to reduce visceral fat. Visceral fat is also known as “toxic fat” stored for winter or any season deep within your body, especially within your belly. The more we can chop away at the visceral fat, the slimmer and healthier your belly and body become!

Related: I Lost 30 Pounds With These 4 Easy Exercises

3 & 4. Kale & Spinach

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Numbers 3 & 4 go to the rockstars kale and spinach. Not only can you eat them raw or cook them up in so many ways, but dark leafy greens are low-calorie, little to no fat, and perfect for getting that belly lean and mean!

5 & 6. Eggs & Fish

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Numbers 5 & 6 go to my other loves, eggs and fish! Protein-packed foods like these two all-stars increase your body’s metabolic function, which gets your body working, resulting in less abdominal fat! Whole eggs are great, but just using the whites is very eggcellent with lower calories than eating the egg yolk as well.

7. Hot Sauce

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Number 7 might be my all-time favorite ever… hot sauce! The hot part of your favorite spicy food comes from a compound called capsaicin. This has been shown to boost your metabolism, helping your body to burn more calories and fat. Hot sauce or salsa are also beneficial when used as a healthy, low-calorie ingredient or condiment instead of high-fat butter or margarine. When in doubt, hot sauce it out!

Related: This is the #1 Carb You Could Eat For Your Body

8. Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

Beans beans, they’re good for your heart, the more you eat them the more you… lose that weight! Yes, it’s true, beans ARE the magical fruit! Low-fat and loaded with fiber, beans help to keep your body filling up without filling you out!

9. Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Cinnamon is SO fine that’s why it’s #9! Oh, how I LOVE cinnamon. Whether adding to your morning coffee or bowl of oatmeal, there are many benefits to using cinnamon. As with hot sauce or salsa, it has zero to no calories and is an amazing substitute for sugar. While sipping that cinnamon in your coffee, digestion is improved which lends to your metabolism kicking into gear and burning extra calories and fat!

10. Nuts

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Number 10 is NUTS! No, really, nuts like almonds are full of those amazing omega-3 fats, protein, vitamins, and minerals which help to keep you feeling fuller longer. They also contain amygdalin, a compound shown to help reduce belly and body fat overall. So enjoy. It’s time to be nutty!

11. Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Nowadays, so many of us have an uneasy gut. Gut issues are a pain, literally, and absolutely no fun. The great news, there’s a way to help and eating yogurt is one of them! Yogurt is an amazing source of probiotics helping to support the bacteria good for gut health. These probiotics assist you not only in feeling better in your gut but helping you lose that stubborn belly fat!

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez’s Trainer

12 & 13. Chicken & Turkey

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#12 & lucky 13…Get your meat! Well, chicken and turkey! I cannot say enough about foods high in protein. But please do me a favor and sub out that red meat for the low-fat, and most importantly, healthy fat turkey and chicken!

14 & 15. Salmon and Tuna

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Is that tasty chicken of the sea… salmon and tuna! Remember with those almonds and avocados, salmon is full of heart and belly healthy omega-3s which help to boost your metabolism and reduce that underneath visceral belly fat! Both are also high in protein helping you to feel fuller for a longer time.

16. Apples

Red,And,Green,Apples.,Apples,fruitShutterstock

An apple a day keeps the belly fat away! Apples are one of the highest-fiber fruits packing a huge healthy punch to that belly fat. Fiber slows digestion in your gut, helping you feel fuller longer. Although apple contain natural sugar, the high fiber actually slows down blood sugar absorbed as well!

17. Oats

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

Oats baby! Grab those oats, add some cinnamon, and make a heart healthy, belly fat fighting meal! Oats are high in soluble fiber which, like with the fiber in those apples, slows digestion by the absorption of water AND blood sugar. Oats are oatastic so enjoy your cinnamon flavored oatmeal for breakfast!

18. Broccoli

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Broccoli is so good for your body! Broccoli contains vitamin K which is amazing for fat metabolism. Broccoli also contains a compound called carotenoids that helps to get the fat burning going and help you lose that belly fat!

19. Protein Shake

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

Shake shake, shake it off! And by shake, I mean grab a protein shake. Some of us don’t get enough protein in the day, so having a protein shake is a quick and easy way to fuel up on that goodness your body needs. Along with all the amazing protein packed foods above, the protein in these shakes make you feel fuller longer while helping your muscles burn fat and get the recharge they need to keep burning, building and getting stronger!

20. Green Tea

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Want a drink?! Well look no further! Number 20 is one of my favorite go-to’s Green Tea! Whether you’re a hot tea or an iced tea lover, green tea contains not only caffeine, but a type of antioxidant called catechin. Catechin combined with the caffeine can speed up your metabolism, increasing the amount of energy used and helping to break down that stubborn excess belly fat. So, grab a glass or cup, add some cinnamon and say bye-bye to that weight!

21. Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your Body

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You know that old saying “You are what you eat”? Well, I’m a very firm believer in it! Eating donuts every day doesn’t mean you are going to turn into one however, all the calories, sugar and fat in those donuts will leave its mark on your body. A funny story about that little saying too…when first becoming a mom, I was big on making sure my baby had enough vegetables. When taking my boy to his one-year check-up, the doctor asked if I often fed him orange-colored vegetables like sweet potatoes, carrots, and squash. I proudly responded, “Yes!” She then asked me to look at the bottom of his feet and pointed out the light color of orange they were. While she was very proud as his pediatrician, she said he’s literally turning orange, so maybe don’t have to feed him so many!

Related: Boost Your Ozempic Results With This Quick 10-Minute Workout

22. Belly Flab Strip Tip: Take It One Day at a Time

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Please know when you’re about to begin your weight loss journey, take it one day at a time and take small steps! Losing weight and getting healthy is a marathon, not a sprint. It’s not about crazy fad diets that are impossible to sustain long term. Just as you would starting back to riding a bike or working out, slow and steady wins the race! Staying positive and taking everything, no matter how small you might think it may be, as a win is huge. We are always so busy with work, kids and taking care of everyone else, it’s important to take care of yourself. The healthier and happier you are, both physically and mentally, the better you are for everyone else!

Oh, how I love all the deliciously amazing foods that are great for your entire body, especially for your belly! There are so many to choose from, but these are some of my favorites!

Related: 8 Game-Changing Daily Habits for a Better Body

23. Belly Flab Strip Tip: Start Small

Melissa_Pfeister2Melissa Pfeister

I’m a firm believer that small changes make a BIG difference. It’s not about a complete 180 of your eating. Take one meal and start to make changes. Get comfortable with the new routine. Strive for being confident. As much as you are wanting a change physically, we must change your mental game and outlook as well. Don’t forget to be proud of yourself. The more fun you have with it, the more success you will have in the long run. All these foods are amazing for your body and to burn belly fat, for best results though get moving and keep that exercise going. The more you move, the more your body is working and helping you on your successful belly-fat fighting, weight loss journey!

💪🔥Body Booster: Hot sauces boost your metabolism, helping your body to burn more calories and fat.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.

Sasha Pallari sashapallari
Copyright sashapallari/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.

We've all been there – staring in the mirror, wondering if there's something that could finally help us feel better in our own skin. When Sasha Pallari decided to try Mounjaro, she wasn't just looking for quick weight loss. She was searching for peace with food after a lifetime of struggles. Her honest answers to your burning questions might surprise you - and give you hope if you're considering this path too.

The Truth About How She Feels Now

Sasha admits she "never expected something with such minor consequences to have such a huge effect on me and my mental health." After months of constant food obsession, she describes it as "a blanket of calm has been put over my brain." While dealing with some side effects (yes, the gassiness is real), she feels "incredible" overall. "I've struggled with my body image and my relationship with food my entire life," she shares in her post.

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

Her #1 Reason for Starting (It's Not What You Think)

"My number one reason for doing this was to hopefully heal my relationship with food," Sasha reveals. She's upfront about changing how she talks about it: "I no longer call them weight loss injections. I call it a GLP-1 medication." For her, it's about so much more than the scale. "If this medication meant I never lost any weight, but I would feel this way towards food, would I still take it? The answer is yes."

How Her Eating Actually Changed

"I physically cannot eat the amount that I could eat prior," Sasha explains. Her portion sizes dropped "maybe less than half" from the first few days. But here's the surprising part – she's eating better quality food now. "My obsession with food was actually very toxic. Whereas my love for food and my love for cooking... has actually increased."

The Side Effect Nobody Warns You About

Let's get real about the gassy situation. "I'm very, very gassy, really burpy," Sasha laughs. The good news? "I don't have what I hear people talk about, sulfate burps, like there doesn't seem to be a smell." Her tricks to manage it: lots of water, peppermint tea after meals, and activated charcoal when needed.

The Scale Decision That Changed Everything

Sasha faced a dilemma: "I hadn't been a scale weigher for like eight years." She weighed herself at the start and then didn't step on again for over two months. "I wanted to do it properly... I didn't want my whole journey to be about that." When she finally weighed herself again, she'd lost about a stone and a quarter, slower than many, but exactly how she wanted it.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

What It Really Costs (And What It's Worth)

Sasha keeps it real about the price: "I've been paying perhaps 130 pounds ($170) a month" for the lowest dose. She hasn't moved up because "it doesn't make sense to move up a dose if I'm reaping the benefits." Her advice? "The best dose to maintain is your lowest dose." She's stuck with 2.5 milligrams and says, "That's been the best thing for me."

How She Handles Eating Out Now

"I've still eaten. I just can't eat the amount that I used to eat," Sasha shares. Her approach to Indian takeout changed from ordering "a full curry, a full rice, a full Naan bread" to "chicken tikka... a lentil side dish... and about a quarter of a Naan bread." The best part? "How incredible is it that I can enjoy food and like stop eating when I'm full?"

The Mental Game-Changer

Sasha doesn't mince words about her food obsession: "I would wake up in the morning and the first thing I would think is what am I having to eat today?" Now? "I guess, although I'm not hungry, I'm still dedicated to fueling my body and nourishing my body in a healthy way." The change in mindset has been "life-changing."

Why Not Just Hit the Gym?

"I think unless you struggled with eating and like poor relationships with food and body image... you're never going to understand why you can't just go to the gym," Sasha explains. After going through divorce, multiple moves, and financial struggles, she describes it perfectly: "It's like saying to someone who's mentally ill and depressed in bed, just get out of bed, just go for a walk. Sometimes it just isn't that simple."

RELATED:20 Possible Ozempic Side Effects

The Hunger Reality Check

"You don't feel hungry and you don't think about food," Sasha confirms. But she adds a crucial point: "Just because you don't feel hungry doesn't mean you don't need to eat. Obviously, starving yourself is stupid." She makes sure to have "two to three big meals a day" focused on protein first.

The Biggest Surprise

"This has been one of the most surprising things. I can't believe how much more I love food," Sasha reveals. Her newfound joy comes from learning about nutrition and balanced meals. "If I did lose joy for food... I wouldn't have continued it. A life without food enjoyment is a miserable life."

Medical Professional? Yes, You Need One

Sasha is firm about this: "Please, no matter what information you've consumed, make sure that you speak to some form of medical professional before going on this medication." She got her prescription online, but stresses: "Your body, your choice, your decision, go and get medical professional advice."

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

The Bottom Line

After months on Mounjaro, Sasha's message is clear: "I hope that my approach to it has given you a different perspective." She's not drastically losing weight or starving herself, and that's exactly the point. For her, this journey is about healing, not just changing numbers. "This video is not me trying to influence anybody... make sure you're doing it for the right reasons." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Jeremy Ethier
How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)
Copyright Jeremy Ethier/Facebook/Shutterstock

You've probably seen those fitness videos promising quick fat loss—only to get hit with brutal workouts that'd make a Navy SEAL break a sweat, plus a diet of plain chicken and tears. Let me introduce you to Jeremy Ethier, a certified Kinesiology specialist (NASM and FMS certified) from Vancouver, who's about to flip everything you know about fat loss on its head. This article will show you his four science-backed strategies that can double your fat loss speed—no extreme workouts required.

You're Eating More Fat Than You Think

"Think of losing fat like managing your money budget," Jeremy explains in his post. "These little balls are your protein and carbs—chicken and potatoes. They're only 4 calories per gram. But these big kahunas? Your fats pack 9 calories per gram."

Just cutting your daily fat sources in half can save you hundreds of calories instantly. Instead of giving up all fats, Jeremy suggests a simple approach: "Cut however much you usually have of cheese, butter, and even healthy fats like avocado in half." This one change alone can save you 250 calories daily, speeding up fat loss by half a pound per week.

Walking Beats Cardio (And It's Way More Fun)

Jeremy EthierCopyright Jeremy Ethier/YouTube

Jeremy discovered this by accident during his summer job as a funeral caterer. "I was getting 12,000 to 15,000 steps daily. After two months, even without changing my diet, I ended up the leanest I'd ever been," he shares. Here's the science: highly active people burn up to 2,000 more calories daily just from everyday movement (called NEAT) compared to sedentary folks.

Jeremy's solution? "I use an under-desk treadmill for 30 minutes twice daily while doing emails. That alone is 6,000 steps." Aim for 7,000-12,000 steps daily—a simple 30-minute walk burns 100-200 calories and can lead to an extra pound lost per month.

The "Accidental Deficit" Hack

Jeremy EthierI'm a Kinesiologist and This is My #1 Diet to Lose Fat for GoodCopyright Jeremy Ethier/YouTube

Jeremy calls this his sneaky secret: "Think about your busiest work days when you barely have time to eat. Why not use those days to your advantage?" He used this strategy with Kevin, their app engineer: "He'd zone out coding all day, barely eating. We just swapped his unhealthy dinners for better options, and he lost 11 pounds in a month."

Try this once or twice weekly: stick to grab-and-go proteins (beef jerky, protein bars) and fruits during busy days, then have a big lean protein dinner with vegetables. "Just don't order takeout—that's the key," Jeremy warns.

Protein Burns Its Own Calories

Jeremy Ethier​Protein Portions Made SimpleCopyright Jeremy Ethier/YouTube

Jeremy reveals a game-changing fact: "Your body burns calories just from digesting food. Protein is special—a solid 20-30% of its calories get burned up immediately for digestion." This means switching from low to high protein can boost your daily calorie burn by 4-5%. That's like doing a 10-minute jog daily without actually jogging.

For a 200-pound person, Jeremy recommends 160 grams of protein daily. "It's not just about calories in—protein affects calories out too," he emphasizes.

Your Food Choices Control Your Calorie Absorption

Jeremy_Ethier4Jeremy Ethier/YouTube

Jeremy points to a fascinating study: "Two groups ate the exact same calories, but one group ate processed foods while the other ate whole foods. The whole food group actually absorbed 116 fewer calories per day." How? Fiber and resistant starches. "If you're eating like I used to—white rice and processed meat at every meal—start small," Jeremy suggests.

Swap cereal for oats, white rice for potatoes or beans, and chips for popcorn. These simple swaps can cut calories without cutting portions.

You Can Transform Your Body in Small Steps

Jeremy Ethier/Instagram

Jeremy cuts through the noise: "Most people lose just half a pound per week on typical diets. With these four strategies combined, you're looking at an extra 1.2 pounds of fat loss weekly." That's double the results. But you don't need to do everything at once. "Start small. Pick one strategy and you'll already notice a difference," he encourages. The beauty? No extreme measures required.

Walking Can Replace Hours at the Gym

Jeremy Ethier​Sustainable Progress Over SpeedCopyright Jeremy Ethier/YouTube

Jeremy shares his current routine: "When I need a break, I walk around the block. Going to the grocery store? I park farther away. It adds up to over 10,000 steps easily." He tracks this with his app, but any phone's health app works. "A 30-minute walk gives you 3,000 steps. That's your starting point," he says. Combined with his other strategies, this simple habit creates sustainable fat loss without the burnout.

Make Fat Loss Feel Easy

Jeremy EthierA Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Nowjeremyethier/Instagram

Jeremy's philosophy changes everything: "Cardio isn't very effective for fat loss. People burn calories during workouts, then crash on the couch watching Netflix afterward." His approach focuses on sustainable habits. "The easiest way to prevent calories from being stored as fat? Don't eat them in the first place." With his accidental deficit strategy, you're barely trying but still seeing results.

Your Next Steps to Double Your Fat Loss

Jeremy Ethier​Mindful Eating EnvironmentCopyright Jeremy Ethier/YouTube

Jeremy's final advice: "Don't fall for the extreme fitness videos. These four strategies—cutting fat sources by half, walking more, using busy days to your advantage, and choosing the right foods—can double your fat loss speed." Whether you pick one strategy or combine all four, you're setting yourself up for sustainable success. Track your progress, stay consistent, and watch the results compound over time. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Ryan Das MD Dr. Ryan - SummaUp
Copyright Dr. Ryan - SummaUp/YouTube/Shutterstock
Evidence-Based

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

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After countless failed diets and frustrating weight loss plateaus, many women find themselves searching for solutions that actually work. Dr. Ryan Das, MD, Co-Founder and Medical Director at SummaUp, has dedicated his career to helping professional women over 40 reclaim their health and confidence through sustainable weight loss strategies. With extensive experience prescribing Ozempic (semaglutide) to his patients, Dr. Das has developed a proven set of guidelines that maximize results while minimizing side effects. Here are the four essential tips he shares with every patient starting this treatment.

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Prioritize Hydration for Maximum Benefits

Water becomes even more crucial when taking Ozempic, as hydration helps manage common side effects and keeps your body functioning optimally. "Staying hydrated also helps you avoid the fatigue that some people complain about," Dr. Das explains in his post. His patients find success with hydration packs or flavored water to make increasing their water intake more enjoyable.

Never Skip Meals Despite Reduced Appetite

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One of Ozempic's most noticeable effects is decreased appetite, but Dr. Das warns against using this as an excuse to skip meals entirely. "You've got to make sure to get these foods in at regular intervals," he advises. He recommends focusing on whole foods, plenty of vegetables, and lean proteins to maintain energy levels and protect muscle mass during weight loss.

Always Lead with Protein at Every Meal

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Dr. Das has a simple but powerful rule for patients on Ozempic: "Make sure when you get a meal, eat protein first. So if you can't finish the rest, you have an ideal mix." This strategy ensures patients get essential nutrients even when their reduced appetite makes finishing meals difficult. It's a game-changer for maintaining proper nutrition during weight loss.

Incorporate Movement Without Overwhelming Yourself

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Exercise doesn't need to be extreme to be effective with Ozempic treatment. Dr. Das often references his team's recommendation: "One of our executive trainers tells our clients to do 5k to 10k steps daily." This equates to roughly two to three miles of walking. "I find the easiest thing to do is just go ahead and get a step counter like an Apple Watch or your iPhone," he suggests, making activity tracking simple and accessible.

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Celebrate Non-Scale Victories

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Beyond the numbers on the scale, Dr. Das emphasizes the importance of recognizing all forms of progress. "If you're successful in not eating that delicious dessert that you oftentimes try to eat after dinner, that's a win," he encourages. Whether it's completing your daily steps or making healthier food choices, these victories add up to significant results over time.

Avoid the Daily Weigh-In Trap

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Dr. Das strongly advises against daily weigh-ins, explaining, "The issue with weighing yourself daily is there are going to be fluctuations in your weight on a day-to-day basis." Instead, he recommends weekly weigh-ins for a more accurate picture of progress. This approach helps patients maintain motivation without getting discouraged by normal weight fluctuations.

Track Your Entire Experience

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Weight loss is about more than just pounds lost. "Our bodies are so different and we all lose in different ways and at different speeds," Dr. Das reminds his patients. He encourages tracking energy levels, how clothes fit, and overall mood to get a complete picture of progress. These indicators often show improvement before the scale reflects changes.

Practice Patience with Your Body

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Understanding that weight loss is a journey helps patients stay committed to the process. "Weight loss is a journey and everyone's body responds differently," Dr. Das emphasizes. He encourages celebrating progress regardless of the pace, focusing on the long-term lifestyle changes that support sustained results.

RELATED:20 Possible Ozempic Side Effects

Focus on Sustainable Success

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Dr. Das's ultimate message to his patients is clear: "It's about long-term success, not quick fixes." He views Ozempic as a tool that works best when combined with healthy lifestyle changes. The most successful outcomes happen when patients use the medication to establish lasting habits that will serve them well beyond their treatment period.

Key Takeaway

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Dr. Das's approach to Ozempic treatment goes beyond simply prescribing medication. His comprehensive strategy addresses hydration, nutrition, movement, and mindset to help patients achieve their best results. By following these expert-backed tips, you can maximize the benefits of Ozempic while building sustainable habits that support long-term weight management success. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.