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Coach Reveals Best Fast Food Finds Under 300 Calories for Weight Loss

I’m a Fat Loss Coach and These Under 300 Calorie Fast Food Meals Will Help You Lose Weight

Jenna Bernhardt jennabernhardt10
Copyright jennabernhardt10/Instagram

Do you want to lose weight but don’t want to give up fast food? According to one expert, you don’t have to! Jenna Bernhardt is a fat loss coach and personal trainer who gained and lost 35 to 40 pounds during her three pregnancies. In a new social media post, she reveals her go-to fast food meals that can help you lose weight. “It’s sometimes nice to just go grab fast food! But what if you have goals to hit!? A certain calorie range to stay in? Believe it or not- It can be done!” she writes. “My favorite fast food under 300 calories.”


Chick-fil-A

  • Egg white grill has 290 calories, 8g of fat, and 26g of protein
  • Greek Yogurt Parfait with granola has 270 calories, 9g of fat, and 13g of protein
  • 5 count of nuggets is 160 calories, 7g of fat, and 17g of protein
  • 8 count of nuggets is 250 calories, 11g of fat, and 27g of protein
  • 2 count of Chick-fil-A chicken strips is 200 calories, 9g of fat, and 19g of protein
  • A small mac n cheese bowl is 270 calories, 17g of fat, and 12g of protein
  • A bowl of chicken noodle soup is 255 calories, 5.5g of fat, and 16g of protein.

Starbucks

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock
  • The reduced fat turkey bacon breakfast sandwich is 230 calories, 5g of fat, and 17g of protein.
  • The spinach, feta, and egg white wrap is 290 calories, 8g of fat and 20g of protein.
  • The kale and portabella mushroom sous vide bites are 230 calories, 14g of fat, and 15g of protein.
  • The bacon and gruyere sous vide bites are 300 calories, 20g of fat, and 19g of protein.
  • Their cake pops range anywhere from 140 -170 calories
  • The marshmallow dream bar is 230 calories, 5g of fat, and 1g of protein

Subway

Subway,Restaurant,sandwich,fast,foodShutterstock
  • Veggie Delite A 6-inch Veggie Delite on 9-grain bread has 200–250 calories, 2 grams of fat, made with 9-grain wheat bread and contain two servings of vegetables.
  • Any of the salads are under 300 calories WITHOUT the dressings!
  • Add extra meat to load up on protein!

Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

All under 300 calories!

  • Grilled Chicken soft shell fresco style
  • Crunchy Taco with beef fresco style
  • Grilled Steak taco fresco style
  • Veggie Power Bowl- no rice or ranch

Taco John’s

Taco John's exterior and sign. Taco John's is fast-food restaurant featuring Mexican-inspired fast-food.

Shutterstock

  • Crispy Taco, Chicken: 160 calories
  • Softshell Taco, Chicken: 210 calories
  • Street Taco, Chicken: 170 calories
  • Potato Oles-1/2 a small order 250😉

McDonald’s

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock
  • Egg McMuffin has 300 calories, 12g of fat, and 17g of protein
  • One hash brown has 150 calories, 9g of fat, and 1g of protein
  • 4 piece chicken nuggets has 190 calories, 12g of fat, and 9g of protein and the 6 piece has 280 calories, 18g of fat, 13g of protein
  • Plain hamburger has 250 calories, 9g of fat, and 12g of protein
  • Cheeseburger has 300 calories, 13g of fat, and 15g of protein
  • One sausage burrito has 300 calories, 16g of fat, and 12g of protein.
  • Fruit and maple oatmeal has 290 calories, 4.5g of fat, and 5g of protein
And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

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More For You

Jenna Bernhardt jennabernhardt10
Copyright jennabernhardt10/Instagram

Do you want to lose weight but don’t want to give up fast food? According to one expert, you don’t have to! Jenna Bernhardt is a fat loss coach and personal trainer who gained and lost 35 to 40 pounds during her three pregnancies. In a new social media post, she reveals her go-to fast food meals that can help you lose weight. “It’s sometimes nice to just go grab fast food! But what if you have goals to hit!? A certain calorie range to stay in? Believe it or not- It can be done!” she writes. “My favorite fast food under 300 calories.”


Chick-fil-A

  • Egg white grill has 290 calories, 8g of fat, and 26g of protein
  • Greek Yogurt Parfait with granola has 270 calories, 9g of fat, and 13g of protein
  • 5 count of nuggets is 160 calories, 7g of fat, and 17g of protein
  • 8 count of nuggets is 250 calories, 11g of fat, and 27g of protein
  • 2 count of Chick-fil-A chicken strips is 200 calories, 9g of fat, and 19g of protein
  • A small mac n cheese bowl is 270 calories, 17g of fat, and 12g of protein
  • A bowl of chicken noodle soup is 255 calories, 5.5g of fat, and 16g of protein.

Starbucks

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock
  • The reduced fat turkey bacon breakfast sandwich is 230 calories, 5g of fat, and 17g of protein.
  • The spinach, feta, and egg white wrap is 290 calories, 8g of fat and 20g of protein.
  • The kale and portabella mushroom sous vide bites are 230 calories, 14g of fat, and 15g of protein.
  • The bacon and gruyere sous vide bites are 300 calories, 20g of fat, and 19g of protein.
  • Their cake pops range anywhere from 140 -170 calories
  • The marshmallow dream bar is 230 calories, 5g of fat, and 1g of protein

Subway

Subway,Restaurant,sandwich,fast,foodShutterstock
  • Veggie Delite A 6-inch Veggie Delite on 9-grain bread has 200–250 calories, 2 grams of fat, made with 9-grain wheat bread and contain two servings of vegetables.
  • Any of the salads are under 300 calories WITHOUT the dressings!
  • Add extra meat to load up on protein!

Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

All under 300 calories!

  • Grilled Chicken soft shell fresco style
  • Crunchy Taco with beef fresco style
  • Grilled Steak taco fresco style
  • Veggie Power Bowl- no rice or ranch

Taco John’s

Taco John's exterior and sign. Taco John's is fast-food restaurant featuring Mexican-inspired fast-food.

Shutterstock

  • Crispy Taco, Chicken: 160 calories
  • Softshell Taco, Chicken: 210 calories
  • Street Taco, Chicken: 170 calories
  • Potato Oles-1/2 a small order 250😉

McDonald’s

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock
  • Egg McMuffin has 300 calories, 12g of fat, and 17g of protein
  • One hash brown has 150 calories, 9g of fat, and 1g of protein
  • 4 piece chicken nuggets has 190 calories, 12g of fat, and 9g of protein and the 6 piece has 280 calories, 18g of fat, 13g of protein
  • Plain hamburger has 250 calories, 9g of fat, and 12g of protein
  • Cheeseburger has 300 calories, 13g of fat, and 15g of protein
  • One sausage burrito has 300 calories, 16g of fat, and 12g of protein.
  • Fruit and maple oatmeal has 290 calories, 4.5g of fat, and 5g of protein
And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

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Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Evidence-Based

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

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

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

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

RELATED: 10-Min Walking Workout Burns Fat at Home, Says Coach

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED: 17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Liv Jordan livjordan_fit
Copyright livjordan_fit/Instagram
Evidence-Based

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

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

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

Are you obsessed with McDonald’s but on a weight loss mission? One expert has a recipe to help you get your fix. Liv Jordan is a health coach and weight loss warrior who lost 30 pounds by healthy eating and exercising. She regularly shares recipes that helped fuel her weight loss. One of the most recent? A high-protein burger bowl inspired by McDonald’s Big Mac. The total meal has 440 calories and 32 grams of protein. She also shared a few of her other go-to meals.

McDonald’s Inspired Burger Bowl Ingredients

Ingredients:

  • 3.5oz cooked 93/7 ground beef
  • 174g raw russet potato
  • handful of shredded lettuce
  • a few cherry tomatoes & pickles
  • 1 tbsp shredded cheddar cheese.

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

Big Mac Sauce:

Ingredients:

  • 1 tbsp light mayo
  • 2 tbsp yellow mustard
  • 2 tbsp sugar-free ketchup
  • 1 tbsp sweet relish
  • salt, paprika, garlic powder.

McDonald’s Inspired Burger Bowl Instructions

  1. Cut your potato into wedges, drizzle avocado oil, season with salt, pepper, and paprika, and air fry at 390°F for 15 minutes until crispy outside and soft inside.
  2. Cook the ground beef in a pan with salt, pepper, garlic, and onion powder.
  3. While that cooks, prep your toppings: shred the lettuce, slice the tomatoes, and pickle.
  4. Assemble your bowl: lettuce base, ground beef, air-fried potato wedges, tomatoes, pickles, and cheese.
  5. Drizzle your condiments on top — this combo is my go-to Big Mac–style sauce.

Crispy Greek Chicken Fold

She shares her crispy Greek chicken fold recipe in another post with 370 calories and 43 grams of protein.

  1. Cook chicken breast tenderloins with lemon, dill, garlic, salt, pepper, and oregano on the stovetop.
  2. Grab a Joseph’s Lavash flatbread.
  3. Spread on 2 tbsp of greek yogurt tzatziki.
  4. Add about 3-4 oz of the lemon-dill grilled chicken.
  5. Chop up a cucumber, a few cherry tomatoes, and about 1.5 oz of avocado, then sprinkle on some feta.
  6. Fold in half and cook both sides in avocado oil on medium heat for about 3-4 mins per side, or until crispy.

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

Viral Hot Honey Ground Beef Bowl

She also swears that her hot honey ground beef bowl is so delicious that it went viral. The meal has 400 calories and 38 grams of protein.

Instructions:

  1. Lean ground beef (seasoned with taco seasoning)
  2. Sweet potatoes (cooked in the oven at 400°C for 1 hour & then I reheat cubed in an air fryer to crisp up but stay soft on the inside at 400 °C for 8-10 mins)
  3. 1/2 avocado with salt & pepper
  4. Spoonful of @good_culture cottage cheese.

Maple Brown Sugar Oatmeal

For breakfast, she recommends her maple brown sugar oatmeal. “The creamiest, high-protein, maple brown sugar oatmeal 🍂🧸 *finally* a protein oatmeal recipe that doesn’t taste like protein powder!” she writes. It has 400 calories and 38 grams of protein.

Instructions:

  1. 40g oats + 1 cup water → microwave for 1 min
  2. Add @pescience Protein4Oats & stir until combined (Maple Brown Sugar - code: LIV)
  3. Microwave 30-45 sec more (until your desired consistency)
  4. Mix again (it should be thick & fluffy), then layer with 2/3 cup Greek yogurt
  5. Add toppings: strawberries, blueberries, banana, drizzle of PB, cinnamon & honey.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram

Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lea Dombrowski lea_dombrowski
Copyright lea_dombrowski/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.

Do you want to lose weight without having to sacrifice snacking? According to one expert, this is not only possible, she recommends it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent social media post, she reveals all the almost zero-calorie snacks “to grab during a weight loss journey,” she writes.

Pickles

a lot of fresh beaten cucumbers in water. washing cucumbers. pickling cucumbers, pickles

Shutterstock

The first snack she recommends is a popular fermented veggie: Pickles. “This salty snack has only 5 calories per pickle,” she explains.

Zucchini or Kale Chips

Kale chips on a baking sheet on parchment.Shutterstock

Next up, veggie chips. However, she doesn’t recommend buying them in a bag. Instead, make your own. “Air fry zucchini or kale to make a crispy chip with only 20 calories per cup,” she suggests.

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

Sugar-Free Jello

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar freeShutterstock

Have you ever tried sugar-free jello? It tastes nearly the same as the original, with far fewer calories. “For a sweet snack grab a jello with only 20 calories per cup,” Dombrowski says.

Air-Popped Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shotShutterstock

Another great snack, especially when watching a movie? Air-popped popcorn. “Pop popcorn with no oil and it’s only 30 calories per cup,” Dombrowski says.

Roasted Seaweed Snacks

Sheets of roasted nori seaweed wrappingShutterstock

While they are an acquired taste, roasted seaweed snacks are nutritionally beneficial. “These are salty and nutrient-dense with only 20 calories per pack,” Dombrowski says.

Jicama Sticks with Tajín

Raw Jicama, Mexican turnip, ketogenic food

Shutterstock

Jicama sticks with tajin makes a tasty vegetable snack. “This is packed with fiber and tastes delicious with only 20 calories per cup,” she claims.

Low-Calorie Fruits

Slices of fresh watermelon on the rustic wooden table

Shutterstock

In another post, Dombrowski reveals more of her favorites, starting with low-calorie fruits. “Watermelon, berries, peaches, apples, and other fruits are high in water and fiber, making them super low-calorie but filling,” she says.

Vegetables

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Vegetables are also a great snack. “Carrots, celery, cucumbers, snap peas, and other veggies have a lot of volume with essentially zero calories,” she says.

RELATED: 20 Superfoods for People Over 50

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.

Shutterstock

Roasted chickpeas are another great snack. “This high-fiber, high-protein snack is low in calories, super filling, and makes the best chip alternative,” she says.

Deli Meat

Assorted sliced meat in a macro image

Shutterstock

The last snack she suggests is deli meat. “Turkey and ham are packed with protein for very few calories! Perfect for upping your protein for the day,” she says. And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

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

Try Eating More Vegetables, Expert Says

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

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week