Skip to content
Nutrition & Diet
✓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.

10 Veggies to Help You Lose Weight

Start shedding those pounds today.

Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptApr 26, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Young woman using a tablet computer to cook in her kitchen
Shutterstock
Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptApr 26, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Nutrition & Diet

No single vegetable can magically help you reach your weight loss goals. Therefore, a more effective approach is to choose foods — not just vegetables— that have a nutrient profile aligned with your overall diet. A "nutrient profile" refers to the combination of calories, fiber, and other nutrients critical in helping you reach your goals. Since no one food is ideal, a diet with a good variety of food, including diverse vegetables, is essential.

Start By Looking at Your Nutritional Needs

,Doctor,Hospital,medical, dr, happyShutterstock

Individual needs can vary, influenced by personal preferences, health conditions, and recommendations from healthcare providers or dietitians. For example, if you have digestive issues, particularly with regularity, your medical team might recommend prioritizing more fibrous vegetables in your diet, regardless of calories. Similarly, if you're deficient in a specific nutrient like Vitamin D, increasing your intake of foods rich in that nutrient may be advised. In cases where dietary sources alone might not meet all your nutritional needs, supplementation could be necessary as advised by your healthcare provider.

There Are Three Criteria to Pay Attention To

Farmer,Holding,An,Eggplant,in,A,Rural,Area,Of,Guatemala.Shutterstock

The list of vegetables below is strategically organized based on three key nutritional criteria per 100 grams (listed in the order of priority focus): fiber content, calorie content and water content. Each factor plays a vital role in weight management.

Fiber Content

portrait of beautiful woman in white shirt and hair bezel with mouth full of food licking her fingers outdoor in city park and enjoying junk but tasty fast food while walkingShutterstock

Fiber is essential for promoting satiety—the feeling of fullness—which helps control hunger and prevent overeating. Additionally, fiber supports digestive health by maintaining bowel regularity.

Calorie Content

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

Managing calorie intake is crucial for weight control. Vegetables with lower calories are prioritized because they can be consumed in larger volumes without significantly impacting total caloric intake, supporting weight loss or maintenance.

Water Content

Raw vegetables background. Healthy organic food concept.Shutterstock

High water content in vegetables contributes to hydration, which is essential for overall health and aiding digestion. Consuming water-rich vegetables can enhance satiety and reduce overall calorie consumption, as they tend to fill up the stomach with fewer calories.

RELATED: 7 Ways to Lose 15 Pounds in Two Months, Say Experts

How Veggies Are Ranked

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

The vegetables are ranked primarily by their fiber content for satiety and digestive benefits, followed by low-calorie content, and finally by their water content to assist with hydration and further enhance the feeling of fullness. This ranking could change if the dietary focus shifts, for example, to increasing a specific nutrient like more Vitamin D food if deficient or enhancing hydration for individuals who might not drink enough fluids. It is very important to adapt based on individual health needs, dietary preferences, or specific nutritional goals. Also, please remember that effective weight loss strategies should also involve regular physical activity, stress management, and monitoring health through regular check-ups.

Ten Best Veggies for Weight Loss

Ten_Best_Veggies_for_Weight_Loss2

Addressing Common Issues with Eating Vegetables

Frustrated Arab Spouses In Kitchen Checking Bills After Grocery Shopping, Young Middle Eastern Couple Sitting At Table And Counting Spends, Confused By Big Prices And Food Expenses, Closeup ShotShutterstock

Many people find it challenging to incorporate enough vegetables into their diet. Whether it's due to taste preferences, preparation time, or simply not knowing how to include them in meals, here are some practical solutions to make vegetables a staple in your daily eating habits.

How to Improve Taste

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

  • Experiment with Cooking Methods: Change things up by roasting, grilling, sautéing, or even air-frying vegetables.
  • Add Flavor: Boost the taste of your veggies with herbs, spices, a squeeze of lemon, a drizzle of olive oil, or a sprinkle of parmesan cheese.
  • Sneak Them In: If direct vegetable dishes aren’t your thing, try blending them into smoothies, mixing them into sauces, or incorporating them into baked goods. This way, you get the nutrition without a strong vegetable flavor.

Reducing Preparation Time

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

  • Frozen or Canned Alternatives: Keep a stock of frozen or low-sodium canned vegetables for a quick and easy option that saves prep time.
  • Batch Cooking: Spend some time on the weekend preparing a large batch of vegetables to use throughout the week.
  • Pre-cut Vegetables: Buy pre-cut veggies if you’re short on time. They’re perfect for quick snacks, stir-fries, or to throw into a dish last minute.

Incorporating Vegetables into Every Meal

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

  • Breakfast: Add spinach, mushrooms, or bell pepper to your morning eggs. You can blend greens like kale or spinach into your smoothie.
  • Lunch: Create vibrant salads packed with a variety of vegetables or roll them up in a wrap.
  • Dinner: Make a side of mixed roasted vegetables, stir-fry them with your favorite protein, or add them to pasta dishes.

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

Conclusion: Yes, Veggies Can Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Incorporating a diverse range of vegetables into your diet is a powerful strategy for both weight loss and overall health. Remember, there's no single "magic" vegetable for shedding pounds. The key is to enjoy a variety of veggies that provide essential nutrients, support satiety, aid digestion, and keep you hydrated. While it might seem challenging at first, exploring different ways to prepare and enjoy vegetables can be a fun and rewarding journey. Whether you're roasting Brussels sprouts, blending kale into smoothies, or adding colorful bell peppers to your morning eggs, there are countless delicious possibilities to discover. Don't be afraid to experiment with new flavors, textures, and cooking methods to find what works best for you. And if you're short on time, remember that frozen, canned (select the low-sodium options), or pre-cut veggies can be just as nutritious and convenient.

💪🔥Body Booster: Try incorporating a different vegetable into every meal to reap a variety of nutritional benefits.

Yaa Boakye is a Registered Dietitian Nutritionist (RDN), Nutrition Consultant and Body Data Practitioner

proteinsustainable weight losswalkinghealthy eatingweight loss

More For You

Nutrition & Diet

10 Veggies to Help You Lose Weight

Young woman using a tablet computer to cook in her kitchen
Shutterstock
Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptApr 26, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

No single vegetable can magically help you reach your weight loss goals. Therefore, a more effective approach is to choose foods — not just vegetables— that have a nutrient profile aligned with your overall diet. A "nutrient profile" refers to the combination of calories, fiber, and other nutrients critical in helping you reach your goals. Since no one food is ideal, a diet with a good variety of food, including diverse vegetables, is essential.

Start By Looking at Your Nutritional Needs

,Doctor,Hospital,medical, dr, happyShutterstock

Individual needs can vary, influenced by personal preferences, health conditions, and recommendations from healthcare providers or dietitians. For example, if you have digestive issues, particularly with regularity, your medical team might recommend prioritizing more fibrous vegetables in your diet, regardless of calories. Similarly, if you're deficient in a specific nutrient like Vitamin D, increasing your intake of foods rich in that nutrient may be advised. In cases where dietary sources alone might not meet all your nutritional needs, supplementation could be necessary as advised by your healthcare provider.

There Are Three Criteria to Pay Attention To

Farmer,Holding,An,Eggplant,in,A,Rural,Area,Of,Guatemala.Shutterstock

The list of vegetables below is strategically organized based on three key nutritional criteria per 100 grams (listed in the order of priority focus): fiber content, calorie content and water content. Each factor plays a vital role in weight management.

Fiber Content

portrait of beautiful woman in white shirt and hair bezel with mouth full of food licking her fingers outdoor in city park and enjoying junk but tasty fast food while walkingShutterstock

Fiber is essential for promoting satiety—the feeling of fullness—which helps control hunger and prevent overeating. Additionally, fiber supports digestive health by maintaining bowel regularity.

Calorie Content

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

Managing calorie intake is crucial for weight control. Vegetables with lower calories are prioritized because they can be consumed in larger volumes without significantly impacting total caloric intake, supporting weight loss or maintenance.

Water Content

Raw vegetables background. Healthy organic food concept.Shutterstock

High water content in vegetables contributes to hydration, which is essential for overall health and aiding digestion. Consuming water-rich vegetables can enhance satiety and reduce overall calorie consumption, as they tend to fill up the stomach with fewer calories.

RELATED: 7 Ways to Lose 15 Pounds in Two Months, Say Experts

How Veggies Are Ranked

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

The vegetables are ranked primarily by their fiber content for satiety and digestive benefits, followed by low-calorie content, and finally by their water content to assist with hydration and further enhance the feeling of fullness. This ranking could change if the dietary focus shifts, for example, to increasing a specific nutrient like more Vitamin D food if deficient or enhancing hydration for individuals who might not drink enough fluids. It is very important to adapt based on individual health needs, dietary preferences, or specific nutritional goals. Also, please remember that effective weight loss strategies should also involve regular physical activity, stress management, and monitoring health through regular check-ups.

Ten Best Veggies for Weight Loss

Ten_Best_Veggies_for_Weight_Loss2

Addressing Common Issues with Eating Vegetables

Frustrated Arab Spouses In Kitchen Checking Bills After Grocery Shopping, Young Middle Eastern Couple Sitting At Table And Counting Spends, Confused By Big Prices And Food Expenses, Closeup ShotShutterstock

Many people find it challenging to incorporate enough vegetables into their diet. Whether it's due to taste preferences, preparation time, or simply not knowing how to include them in meals, here are some practical solutions to make vegetables a staple in your daily eating habits.

How to Improve Taste

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

  • Experiment with Cooking Methods: Change things up by roasting, grilling, sautéing, or even air-frying vegetables.
  • Add Flavor: Boost the taste of your veggies with herbs, spices, a squeeze of lemon, a drizzle of olive oil, or a sprinkle of parmesan cheese.
  • Sneak Them In: If direct vegetable dishes aren’t your thing, try blending them into smoothies, mixing them into sauces, or incorporating them into baked goods. This way, you get the nutrition without a strong vegetable flavor.

Reducing Preparation Time

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

  • Frozen or Canned Alternatives: Keep a stock of frozen or low-sodium canned vegetables for a quick and easy option that saves prep time.
  • Batch Cooking: Spend some time on the weekend preparing a large batch of vegetables to use throughout the week.
  • Pre-cut Vegetables: Buy pre-cut veggies if you’re short on time. They’re perfect for quick snacks, stir-fries, or to throw into a dish last minute.

Incorporating Vegetables into Every Meal

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

  • Breakfast: Add spinach, mushrooms, or bell pepper to your morning eggs. You can blend greens like kale or spinach into your smoothie.
  • Lunch: Create vibrant salads packed with a variety of vegetables or roll them up in a wrap.
  • Dinner: Make a side of mixed roasted vegetables, stir-fry them with your favorite protein, or add them to pasta dishes.

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

Conclusion: Yes, Veggies Can Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Incorporating a diverse range of vegetables into your diet is a powerful strategy for both weight loss and overall health. Remember, there's no single "magic" vegetable for shedding pounds. The key is to enjoy a variety of veggies that provide essential nutrients, support satiety, aid digestion, and keep you hydrated. While it might seem challenging at first, exploring different ways to prepare and enjoy vegetables can be a fun and rewarding journey. Whether you're roasting Brussels sprouts, blending kale into smoothies, or adding colorful bell peppers to your morning eggs, there are countless delicious possibilities to discover. Don't be afraid to experiment with new flavors, textures, and cooking methods to find what works best for you. And if you're short on time, remember that frozen, canned (select the low-sodium options), or pre-cut veggies can be just as nutritious and convenient.

💪🔥Body Booster: Try incorporating a different vegetable into every meal to reap a variety of nutritional benefits.

Yaa Boakye is a Registered Dietitian Nutritionist (RDN), Nutrition Consultant and Body Data Practitioner

Nutrition & Diet

10 Foods to You Lose 15 Pounds by Summer

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to drop weight before summer, but aren’t sure what to eat? One expert is revealing her shopping list for fat loss. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she unveils her own grocery list. “If I wanted to lose 15 pounds by summer, these 10 foods would be in my order every week,” she writes. “Fat loss starts in the kitchen—and if I wanted to drop 15 pounds by summer, these are the 10 foods I’d be buying every single week:

Eggs & Liquid Egg Whites

The first item she throws in her cart? Eggs and liquid egg whites. “Protein-packed, easy for quick meals, & keeps you full,” she says.

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

Lean Protein

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper

Shutterstock

The second item on her list is lean protein. A few of her go-tos are chicken, turkey, and salmon. “More muscle = higher metabolism, so protein is key,” she syas.

Greek Yogurt

Happy young woman enjoying delicious granola with greek yogurt for breakfast

Shutterstock

Greek yogurt is another no-brainer for fat loss. She opts for plain, 0% or Oikos Triple Zero flavored. “Great for digestion, high in protein, and a perfect snack,” she says.

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

Lean Ground Beef

fresh raw minced beef in a plate close up on a rustic wooden table

Shutterstock

She also stocks up on lean ground beef. “93/7 or Lean Steak Cuts,” she writes. What is good about ground meat? “Iron, protein, and keeps meals satisfying,” she says.

Sweet Potatoes

Organic Asian sweet potatoes holding by hand

Shutterstock

Moving on to veggies, the first on her list is a starch. She always buys sweet potatoes over white. “Slow-digesting carb that fuels workouts & keeps cravings low,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dark Leafy Greens

Fresh arugula leaves, rucola

Shutterstock

Dark leafy greens – specifically spinach, kale, and arugula – are also mainstays on her grocery list when she wants to slim down. “High in fiber = better digestion & less bloating,” she says.

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.

Shutterstock

Craving something sweet? Make sure to stock up on berries. Strawberries, blueberries, and raspberries are her favorites. “Low in sugar, high in fiber, and packed with antioxidants,” she says.

Avocados

Close-up of two halves of ripe hass avocado in hands of female fruit sorting factory worker..

Shutterstock

Another must-shop at the grocery store? Avocados. “Healthy fats that support hormones & keep you full longer,” she says.

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

Natural Peanut Butter or Peanut Butter Powder

Tasty peanut butter in bowl among groundnuts, flat lay

Shutterstock

Natural peanut butter or peanut butter powder is delicious and will fill you up. “Easy way to get protein + healthy fats without the sugar overload,” she says.

Chocolate Chips

Chocolate chips overflowing from brown ceramic ramekin onto wood table. Macro with shallow dof.

Shutterstock

Another sweet treat she allows herself to indulge in? Chocolate chips. “Small amount added to healthy desserts that you can make with protein powder. Keeps my sweet cravings in check and gives me a treat every single day so I don’t feel deprived,” she says.

Eat These Foods and Stay in Moderate Calorie Deficit

Girl in jeans sitting in summer grass and holding a plate of strawberries, knees and hands visible. Healthy breakfast, Clean eating, vegan food concept. Top view. Toning

Shutterstock

“Eat these foods while in a moderate calorie deficit with high protein, plus balanced carbs and healthy fats,” she writes. “Fat loss isn’t about cutting foods—it’s about eating the right balance to fuel your body & keep your metabolism working for you.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Trainer Reveals 10 Foods with Almost Zero Calories That Will Help You Lose Weight

Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to lose weight while still eating delicious food? Mateo Ruperti is a fat loss coach who helps busy people lose 20 pounds in 90 days with his LWM Blueprint. In a new post, he shares some foods that have (almost) no calories. “10 foods that have almost zero calories,” he writes. “When you’re in a calorie deficit for weight loss, knowing WHAT foods ADD volume with little to no calories can be very helpful to meet your goals while staying full!”

Cucumber

The first food is a cucumber. “Vegetables with a high water content give a lot of food volume! Cucumber is only 16 calories per cup!” he says.

Leafy Greens

kale salad leaves close up with water drops backgroundShutterstock

Next up, leafy greens. “Lettuce, spinach, & kale have only 25-55 calories per cup & are super filling!” he says. However, be careful when ordering salads, as many calories can hide in the dressing.

Cauliflower

Fresh cauliflower on wooden table22. Cauliflower: 25 caloriesShutterstock

Cauliflower is another low-calorie veggie. “If you love rice, swapping it sometimes for cauliflower rice can make a huge difference with only 40 calories per cup!” he writes.

Zucchini

several zucchini isolated on a wooden table9. Zucchini: 17 caloriesShutterstock

And, don’t sleep on zucchini. “A great pasta swap is when in a calorie deficit is zucchini noodles with only 20 calories per cup! Also, Shirataki noodles are an almost zero calorie pasta swap too with 23 calories per cup!” he writes.

Bell Peppers

Red, Green and Yellow Bell Peppers12. Bell Peppers: 20 caloriesShutterstock

Bell peppers are a great snack or addition to stir-fry. “Peppers have only 30 calories per cup! I munch on the baby ones with my lunch often!” he says.

Clementines

Tangerines (oranges, mandarins, clementines, citrus fruits) with leaves in basket over rustic wooden background, copy space

Shutterstock

If you have a sweet tooth, keep a bag of clementines on hand. “One piece of fruit packs tons of vitamin c & only 35 calories!” he writes.

Watermelon

Serving watermelon. Male hands cutting red ripe fruit with knife into slices, kitchen table background, top view

Shutterstock

Another great sweet and hydrating fruit? Watermelon “is a very hydrating fruit with only 46 calories per cup!” he says.

Berries

strawberry - Woman smiling with strawberry on wooden floor background, focus on fruit, asian beauty model​Snack on Low-Calorie, High-Volume SnackShutterstock

Antioxidant-rich berries are another great sweet treat. “Low in calories but high in fiber, which makes them super filling! Strawberries only have 53 calories per cup!” he says.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots should also be part of your weight loss diet. “Snacking on carrot sticks is so convenient & only 52 calories per cup!” he says.

Broccoli

Healthy Green Organic Raw Broccoli Florets Ready for Cooking

Shutterstock

Broccoli makes an excellent accompaniment to your meal. “1 cup of cooked broccoli has 54 calories & will fill you up fast as a dinner side!” he says.

Bottom Line

“ADDING low-calorie foods to your diet can help you stay full & more satisfied without the extra calories. They are great extras to bulk up your meal volume!” he points out. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Lose 20 Pounds in 80 Days with a Vegetarian Diet

Happy woman measuring waist with tape in kitchen. Keto diet
Shutterstock
Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Losing 20 pounds in 80 days on a vegetarian diet is possible, provided it’s done in a healthy, sustainable way. “While switching to a vegetarian diet can bring health benefits, including weight loss, it doesn't always,” according to Harvard Health. “After all, cupcakes, cookies, and candy are technically vegetarian foods — but not necessarily ones that will improve your health or help you shed pounds. That said, a well-constructed and healthy plant-based vegetarian diet can help you lose weight over time, provided you make good food choices and reduce the number of calories you normally eat.” Here’s how to lose 20 pounds in 80 days while following a healthy, nutritious, and delicious vegetarian diet.

Watch the Carbs

Italian pasta, tomato sauceShutterstock

Be careful about consuming too many refined carbohydrates while on a vegetarian diet. “Vegetarian diets, although heart healthy, can make weight loss challenging due to their high percentage of calories from carbohydrates,” registered dietitian Julia Zumpano, RD, tells the Cleveland Clinic. “It’s OK to enjoy an occasional slice of pizza or bowl of pasta, but keep your portions down when you do and always include a protein source and plenty of vegetables to keep you full.”

RELATED: I Dropped 6 Dress Sizes in a Year by Making These Simple Changes

Eat Whole Foods

Zero waste food shopping. Fruit and vegetables in cotton bags, pasta, cereals and legumes in glass jars, herbs and spices on wooden background. Healthy food, clean eating, eco friendly, no plastic conShutterstock

Eat whole foods as much as possible. “Fiber in whole foods keeps you feeling fuller, which might mean you eat less overall,” dietician Victoria Taylor tells the British Heart Foundation. “Eating less could be helpful if you’re trying to lose weight. Higher-fiber diets are also better for your blood pressure and cholesterol levels. Whole foods have no added saturated fat, salt or sugar. So eating lots of whole foods can help you lower the amount of these additives in your diet, which is good for your cholesterol levels, blood pressure, and weight.”

Non-Starchy Vegetables

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Opt for plenty of non-starchy vegetables such as spinach, arugula, cauliflower, and kale. While trying to lose weight on a vegetarian diet. “These types of vegetables are ideal for weight loss because when eaten in large quantities, they can help to activate the stretch receptors in your stomach that will tell your brain you’re full,” Dr. Shaun Kennedy, ND, tells Sonoran University of Health Sciences. “At the same time, they provide very few calories while providing a substantial amount of nutrition. The goal here is to feel full, receive appropriate amounts of nutrition, and cut the calorie count without feeling the hunger pangs typically associated with dieting.”

RELATED: 15 High-Protein, Low-Carb Foods to Help You Lose Weight Now

Low-Sugar Fruit

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Be mindful of the type of fruit you enjoy while losing weight. “Again, the goal should be to maximize nutrition while limiting the amount of sugar (fructose),” Dr. Kennedy says. “Fruits that are higher in fiber have less readily available sugar and should be used preferentially (examples include green apples, grapefruit, and watermelon). Typically, you’ll want to stick primarily with berries like blackberries, raspberries, and blueberries as you begin your weight loss journey until you can selectively add in other fruits.”

Watch Your Calories

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

Plant-based protein is often higher-calorie than animal-based. “In order for a vegetarian to meet protein needs, these foods need to be eaten in larger volumes than meat,” Zumpano says. “For example, a 4-ounce piece of lean meat provides about 200 calories and 28 grams of protein. To obtain that same amount of protein from beans, you would need to consume more than 2 cups of cooked beans, which provide close to 400 calories.” Zumpano suggests treating the beans as both the carbs and the protein in a meal.

RELATED: 8 Golden Rules for Fat Loss Over 50

Get Moving

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

Regular movement is important for weight loss and overall wellbeing, no matter what diet you’re on. “Regular exercise is one of the pillars of healthy living,” Howard E. LeWine, MD, tells Harvard Health. “It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.”

Get Good Sleep

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Sleep is crucial to weight loss and health—the CDC recommends adults get at least 7 hours a night. “Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk,” nutritional epidemiologist Dr. Erica Jansen tells the University of Michigan School of Public Health. “Sleep is truly interdisciplinary because it touches every aspect of health.”

Watch the Added Sugars

,Granulated,Sugar,sweet,cubesShutterstock

Avoid added sugars whenever possible. “Eating and drinking too many foods and beverages with added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories,” says the Office of Disease Prevention and Health Promotion. “Added sugars contribute calories, but no essential nutrients.”

RELATED: 10 Household Tasks to Shed Pounds in Your 50s

Cut Down on Alcohol

Waiter pouring red wine in a glass.Shutterstock

“If you are trying to lose weight, you can boost your efforts by cutting back on alcoholic drinks. Alcohol can cause weight gain in a couple of ways,” according to Mount Sinai. “First, alcohol is high in calories. Some mixed drinks can contain as many calories as a meal, but without the nutrients. Second, you also may make poor food choices when you drink.”

Watch the Processed Foods

Variety of plant based meat, food to reduce carbon footprintShutterstock

Vegetarian and vegan “plant-based meat” foods can be highly processed and filled with additives. “These foods are convenient and tasty,” Zumpano says. “Logging your caloric intake can help you include these foods in moderation, while not exceeding your needs.”

Eat Whole Fruits and Vegetables

Composition with assorted organic vegetables and fruits.Shutterstock

Eat your fruits and vegetables whole instead of juicing. “Ideally, you should have removed all refined carbohydrates and processed foods from the diet before considering limiting your fruit or vegetable intake,” Dr. Kennedy says. “Lastly, try to eat the fruits and vegetables either raw or minimally steamed. Overcooking or juicing can make the sugar more available and can negatively impact the wonderful micronutrient and antioxidant properties.”

RELATED:

Portion Size

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Weight loss comes down to burning off more than you’re taking in, so keep that in mind no matter what diet you choose. “Beyond making sure you get the right combination of nutrients, also focus on portion size and calories if you are looking to lose weight,” says Harvard Health. “Ultimately, keep in mind that a vegetarian diet, like any other, may help you lose weight, but it can also result in weight gain if you take in more calories than you burn off on a regular basis.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Foods That Make Your Body Burn Fat More Efficiently

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,A
Shutterstock
Christopher Roback
By Christopher RobackOct 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

When it comes to weight loss, the foods you choose can make all the difference. Certain nutrient-dense, metabolism-boosting foods have been shown to help you lose weight faster, curb hunger, and even target belly fat. These foods aren’t just low in calories—they actively work with your body to speed up calorie burning and control cravings. Adding these foods to your diet can provide a noticeable boost to your weight loss journey without feeling deprived. Here’s a list of seven foods that experts recommend to help you reach your goals quicker.

Berries

Fresh Berries at the Farmers MarketShutterstock

Packed with Fiber and Antioxidants

Berries like blueberries, strawberries, and raspberries are low in calories and high in fiber, helping you feel full and satisfied. They’re also packed with antioxidants that fight inflammation, which has been linked to weight gain. A handful of berries can satisfy a sweet craving while supporting your weight loss goals.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Leafy Greens

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food backgroundShutterstock

Low-Calorie Nutritional Powerhouses

Spinach, kale, and arugula are rich in fiber, vitamins, and minerals, and incredibly low in calories. They add bulk to your meals, which can help you feel fuller on fewer calories. These greens also contain compounds that support metabolism, making them an ideal choice for weight loss.

Greek Yogurt

Greek yogurt in a potShutterstock

High in Protein to Keep You Satisfied

Greek yogurt is packed with protein, which helps curb hunger and promotes muscle maintenance. It also contains probiotics, which support a healthy gut—a key factor in effective weight management. Choose plain Greek yogurt to avoid added sugars that can stall weight loss.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Eggs

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Rich in Protein and Essential Nutrients

Eggs are nutrient-dense, providing essential vitamins and high-quality protein that keeps you full for hours. Studies show that eating eggs for breakfast can reduce overall calorie intake for the day, helping you lose weight more easily. They’re versatile, quick to prepare, and perfect for any meal.

Salmon

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

Filled with Omega-3s to Boost Fat Burning

Salmon is a great source of protein and omega-3 fatty acids, which have been shown to reduce inflammation and promote fat loss. The healthy fats in salmon also help keep you satisfied, reducing cravings for high-calorie snacks and making it easier to stick to your weight loss plan.

Green Tea

Green tea in a glass cup with a birch leaf. Leaves on a white table around a mug with a drink.Shutterstock

Metabolism-Boosting Antioxidant Drink

Green tea contains catechins, antioxidants that stimulate fat burning, especially around the belly. Drinking green tea regularly has been linked to increased calorie burn and reduced body fat, making it an excellent beverage choice for anyone looking to lose weight.

RELATED:8 Ways Protein Burns Stubborn Belly Fat

Legumes

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

High in Fiber and Protein

Legumes like lentils, chickpeas, and black beans are high in both fiber and protein, which can help control appetite and support steady blood sugar levels. They’re versatile and filling, making them a great addition to meals to keep you satisfied and on track with your weight loss goals. Including these expert-recommended foods in your diet can help accelerate your weight loss while providing essential nutrients for overall health. Each of these foods works in unique ways to support metabolism, manage hunger, and encourage your body to burn fat more effectively, making them ideal choices for a sustainable, healthy diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Too Much Sugar

Different sugar on dark tableShutterstock

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

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

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

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

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

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

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

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

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

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

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

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

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

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

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

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

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

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

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

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

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

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

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

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

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

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

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

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

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

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

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

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

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

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

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

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

Joyy Maria joyymaria
Copyright joyymaria/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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