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10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Ditch the hunger and lose weight with these proven hacks.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you ready to discover the secrets to melting fat fast without starving yourself? Look no further! Dani Marenburg, a double-certified nutrition coach who has helped over 1,000 women achieve their weight loss goals, is here to share her expert wisdom. On her podcast Mindin' My Macros, Dani reveals game-changing strategies for sustainable weight loss that don't involve deprivation. We've gathered her top tips, along with insights from other nutrition experts, to bring you key fail-proof methods to shed those stubborn pounds while keeping hunger at bay. Get ready to transform your body and your relationship with food.


Choose a Timeframe

Dani underlines the importance of setting a specific timeframe for your calorie deficit. "A timeframe for a calorie deficit is anywhere from about four weeks up to 16 weeks," she explains. At the 16-week mark, it's crucial to either reverse diet or take a diet break. This approach helps prevent burnout and ensures sustainable results.

Blanca Garcia, RDN, supports this gradual approach: "The healthier, more achievable goal is to make lifestyle changes that are small but doable." Experts generally agree that "a safe and sustainable rate of weight loss is generally around 1-2 pounds per week. A reasonable target for many individuals is around 0.5% to 1% body fat reduction per week."

Adopt the 80/20 Rule

Perfection often leads to burnout. Dani recommends following the 80/20 rule, or even a 90/10 approach during a calorie deficit. "Whole foods have a greater thermic effect on the body," she notes. This means you burn more calories digesting them compared to processed foods. However, don't completely eliminate treats – plan your day around them to maintain balance.

Garcia echoes this sentiment, suggesting to "take an inventory of what you eat, identifying foods that you can avoid already automatically helps lower caloric intake that was unnecessary." She also recommends "The increased consumption of monounsaturated fatty acids and polyunsaturated fatty acids, these are the good fats that are typically found in nuts, seeds, beans, legumes, and avocado."

Cook at Home

"Cooking most of your meals at home is really going to be very beneficial during a calorie deficit," Dani advises. This gives you control over ingredients and portion sizes, making it easier to track your intake accurately.

Garcia supports this approach, stating, "The fastest way to lose body fat—and do it safely—is to eliminate highly processed foods, like fast foods, pre-packaged foods, pastries, sugary beverages. All of these foods contribute to significant amounts of saturated fats and simple sugars that are stored as fat."

Listen to Your Body

Pay attention to biofeedback. Dani warns, "If you are experiencing extreme hunger, maybe you're getting really, really hangry... you are either in too steep of a deficit or you've been in a deficit too long." Other signs to watch for include fatigue, weakness, headaches, and impaired sleep.

Catherine Gervacio, a Registered Dietician, adds an important perspective: "Shift your mindset from just weight loss to overall well-being. Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."

Increase Daily Movement

Rather than drastically cutting calories, Dani recommends increasing daily movement. "You're creating more of a deficit. You're creating part of a deficit from food intake, but you're increasing that deficit through your daily movement," she explains.

Garcia supports this approach, stating, "A low-impact physical activity like walking, jogging, swimming, cycling is the preferred method for fat loss." She suggests, "I usually encourage 30 minutes daily of just walking. They can do it all at once or break it down to two 15-minute sessions."

RELATED:I'm a Nutritionist and I Lost 80 Pounds With These High-Protein Chick-fil-A Orders

Stay Within Your Macro Range

Consistency is key, even on weekends. Dani points out, "The weekends make up 30% of your week. That is a big chunk of the week, and if you are not taking into account your tracking or your macros on the weekend, you can pretty much guarantee that you're not going to see the results that you're hoping for."

Use Cardio Strategically

While cardio can aid fat loss, Dani recommends prioritizing strength training. "Strength training in a calorie deficit is not intended to build muscle. What it's intended to do is to preserve the muscle mass that you have," she explains.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Consider Carb Cycling

Carb cycling can make a deficit more sustainable for some people. Dani suggests, "If you're somebody who weekends are your tough spot, maybe you do your high carb days on the weekends." This provides more flexibility when you need it most.

Prioritize Sleep

Don't underestimate the power of good sleep. "It is so critical that we are getting enough sleep. This is when our body rebuilds and develops," Dani stresses. Aim for 7-8 hours per night and establish a consistent bedtime routine to improve sleep quality.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Practice Patience

Sustainable results take time. Dani reminds us, "Sustainable fat loss looks like a half a pound to two pounds of weight per week being lost." This aligns with the expert consensus on safe and sustainable weight loss rates. Consistency and patience are key to your success, and focus on overall health rather than just the number on the scale. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

Dani Marenburg Danni Patton mindinmymacros
Copyright mindinmymacros/Instagram
Expert-Recommended

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You don’t have to starve yourself thin! While many people believe the key to losing weight is severely restricting your diet and eating a lot less than you are used to, it has more to do with what you eat. And, you might not be eating enough to burn fat. Danni Patton, AKA the Macro Coach, is a nutritionist who regularly shares helpful weight loss tips with her large following after personally losing a lot of weight and transforming her body. In a recent post, she reveals some extremely helpful tips on how to amp up your protein intake to lose more body fat.

How to Burn More Fat

“Did you know that protein burns more calories through the digestive process than carbs + fats? On top of that, eating the right amount of protein for you can aid in smoother fat loss, hormone regulation, appetite regulation, energy levels and build/preserve muscle mass,” she reveals in the post. She adds that simply by focusing your meals “around this one macronutrient,” you can burn more fat. “Here are a few ways to get more protein in your meals,” she says.

Meal Planning

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

Dannis is an advocate of meal planning. “Pre-plan your day in a food tracking app and build your meals around the protein source,” she writes, adding that this is the “easiest way to understand how to add protein to your meals.”

Swap Out Your Flour Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

Eating more protein doesn’t mean cutting out your favorite meals. However, Dannis recommends protein-packed swaps. “Buy chickpea/lentil/black bean type pastas for added protein in your spaghetti with meatballs,” she writes, noting that you will get an extra 12 to 20g of protein,” per meal.

Add Protein to Your Breakfast

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.​Greek Yogurt with Berries and Chia Seeds

Next, she suggests slightly modifying your breakfast. “Add in protein powder to Greek yogurt, oatmeal or chia pudding,” she suggests, noting that it will reap you an extra 18 to 20 grams of protein.”

Add Lean Ground Meat to Meals

fresh raw minced beef in a plate close up on a rustic wooden table​Lean Ground BeefShutterstock

She also recommends beefing up your meals. “Sneak in lean ground meats to pastas, bowls, and stir fry’s,” she says. This can add an extra 25 to 40 grams of protein.

Collagen Powder

Woman,Mixing,Collagen,Powder,With,Water,Making,A,Drink,Lady​Collagen ProteinShutterstock

“Add collagen powder to your morning cup,” Dannis suggests. “I count ONE serving towards protein.” This adds an extra 10 to 20 grams of protein, she notes.

Simmer Rice with Bone Broth

Saucepan with bouillon with a ladle on rustic wooden table. Bone broth​Bone BrothShutterstock

How you cook your rice can add an extra 10 to 20 grams of protein. “Make your rice with bone broth instead of rice,” she says.

Drink Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

“Drink a cup of warm bone broth,” she continues. She maintains that just one cup adds an extra 10 to 20 grams of protein.

Add Cottage Cheese to Pasta Sauce

Natural cottage cheese. Natural dairy products.​2. Cottage Cheese (14g protein per 1/2 cup)Shutterstock

Another pasta hack to add 10 to 20 grams of protein? “Add cottage cheese to pasta sauce, blend and make a creamy low-fat, high protein sauce,” she recommends.

Swap Greek Yogurt for Sour Cream

Sour cream or greek yogurt swirl texture, White cream background, close up. Dairy product. Delicious organic creamy yogurt. Milk creamShutterstock

Here’s another hack for an extra eight to 15 grams of protein: “Swap Greek yogurt for sour cream,” she urges.

Swap Greek Yogurt Cream Cheese for Regular Cream Cheese

Homemade Creamy Cream Cheese in a Bowl

Shutterstock

Are you a fan of cream cheese? Add an extra 10 grams of protein. “Use a Greek yogurt cream cheese instead of regular cream cheese,” she says.

Add a Little Protein Each Week

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

“Remember, you don’t have to go from 0-100!” Danni reminds. “Start by adding a little each week until you get more comfortable with your protein choices!!”

Add a Little Protein Each Week

Set of natural food high in protein on grey background, top view​Trying to Get Protein From Too Many SourcesShutterstock

Danni’s recommendations are research-backed. Studies confirm that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Body Booster: If you want to lose weight, focus on adding protein to your meals instead of seriously restricting yourself. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mei Notes For Wellness
Copyright Notes For Wellness/YouTube
Evidence-Based

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

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

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

Struggling with stubborn belly fat can feel like an endless battle. You try cutting calories, exhausting yourself with workouts, and still that midsection won't budge. Health coachMei knows this frustration firsthand. After years of trial and error, she developed what she calls the "belly fat breakthrough pyramid" – a step-by-step approach that addresses the real causes of stubborn weight. Follow these nine proven steps to finally see results without extreme diets or grueling exercise routines.

Step 1: Boost Your Fiber Intake

Fiber is your most powerful ally against the blood sugar spikes that lead to fat storage. When you eat high-carb foods without fiber, your insulin levels surge and your body immediately stores that excess as belly fat.

"When you eat something high in carbohydrates without fiber, like fries, your blood sugar spikes and your body stores that excess as belly fat," Mei explains in her post. "But if you eat something like carrots full of fiber, it slows down the absorption and keeps your fat storage hormone insulin low."

Make this practical by swapping refined carbs for fiber-rich alternatives whenever possible—choose whole fruits instead of juice, beans instead of white rice, and vegetables with every meal.

Step 2: Swap Bad Fats for Good Ones

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

The type of fat you consume directly impacts whether your body stores or burns fat, particularly around your midsection.

"Inflammatory fats like canola, corn, soybean, sunflower oil are hidden in many packaged foods and they are like toxins," Mei warns. "And guess where your body stores the toxins? Right in your belly fat."

Replace these problematic oils with healthier alternatives like extra virgin olive oil, avocado oil, coconut oil, or ghee in your cooking and food preparation for better metabolic health.

Step 3: Time Your Meals Strategically

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

When you eat matters almost as much as what you eat. By condensing your eating window, you can keep insulin levels lower throughout the day and enhance your body's natural fat-burning capabilities.

"You don't have to go extreme, just stay consistent," Mei advises. "If you are new to fasting, take it slow. Gradually expand your fasting window."

Start with a 12-hour overnight fast (e.g., 8 PM to 8 AM) and slowly work your way up as your body adjusts. Mei also recommends being careful with your first meal: "Be mindful when you break your fast, avoid sugary or processed meals to keep your hormones in balance."

Step 4: Upgrade Your Carbohydrate Choices

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Once you've mastered the first three steps, it's time to refine your carbohydrate intake. This doesn't mean eliminating carbs completely, just choosing better sources that work with your metabolism rather than against it.

"Swap out bread, swap out cookies for complex carbohydrates," Mei suggests. "Things like sweet potatoes, lentils, beans. And if you want to go lower, focus on berries, green apples. This keeps your blood sugar stable."

These carbohydrate sources provide sustainable energy without the dramatic blood sugar fluctuations that contribute to belly fat storage.

Step 5: Make Protein Your Priority

Fresh salmon with spices​SalmonShutterstock

Protein is the foundation of a lean physique because it supports muscle growth, and muscle tissue continuously burns calories even when you're completely at rest.

"Protein builds muscle and muscles burn more fat even when you rest," Mei emphasizes. "More muscles means high metabolism. Simple."

Include quality protein sources with every meal—eggs, lean meats, fish, legumes, or plant-based options like tempeh or tofu all help support muscle maintenance and growth.

Step 6: Eliminate Hidden Fat-Promoting Toxins

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstock

Many people don't realize that certain environmental factors can directly interfere with weight management by disrupting hormone balance.

"Watch out for hidden toxins called obesogens," Mei cautions. "They hide in plastic, pesticides, and even personal care products. These toxins encourage fat storage, especially around your belly."

Make easy swaps like avoiding plastic food containers, buying organic when possible, and washing your produce thoroughly to minimize exposure to these fat-promoting compounds.

Step 7: Move to Manage Stress Hormones

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.​Chronic StressShutterstock

Stress hormones like cortisol direct fat specifically to your abdominal area, creating that stubborn belly pouch that's so resistant to traditional weight loss methods.

"Cortisol, your stress hormones, sends fat straight away to your belly when you're overwhelmed," Mei explains. "So you know what helps? Walk it off. Even 10 minutes walks after meals can do wonders."

She recommends simple movement breaks throughout your day: "Whenever stress hits you, get up and move. A simple walk around your house or office can lower cortisol and prevent it from turning into belly fat."

Step 8: Build Metabolically Active Muscle

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

While cardio has its place, strength training creates long-lasting metabolic benefits that transform your body's fat-burning potential 24 hours a day.

"Lifting weights or bodyweight exercise build lean muscles, making you more efficient at burning fat all day long," Mei points out to those who focus too much on the scale.

Even just two 30-minute strength sessions per week can make a significant difference in your body composition and metabolic rate.

Step 9: Practice Mindfulness for Hormonal Balance

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.​Remember:Shutterstock

The mind-body connection plays a crucial role in weight management, particularly when it comes to stress-related belly fat.

"Practice mindfulness to calm your cortisol," Mei advises. "Breath work, meditation, yoga or even just saying no to things that overwhelm you. These simple tools help manage your stress and keep belly fat in check."

Taking even five minutes daily for focused breathing can trigger your body's relaxation response and help prevent stress-induced fat storage.

Remember, sustainable weight loss isn't about obsessive restriction. "It is not about obsessing over what to cut out of your diet," Mei reminds her clients. "It is about listening to your body, feel it with the right foods, feel the difference in your energy and appreciate how body responds with nourishments."

She always ends her coaching sessions with a reminder about gratitude: "Let's not forget my favorite vitamin G, gratitude. Every meal, every movement, give thanks to your body. When you appreciate the journeys, the results follows naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

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

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

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

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you ready to discover the secrets to melting fat fast without starving yourself? Look no further! Dani Marenburg, a double-certified nutrition coach who has helped over 1,000 women achieve their weight loss goals, is here to share her expert wisdom. On her podcast Mindin' My Macros, Dani reveals game-changing strategies for sustainable weight loss that don't involve deprivation. We've gathered her top tips, along with insights from other nutrition experts, to bring you key fail-proof methods to shed those stubborn pounds while keeping hunger at bay. Get ready to transform your body and your relationship with food.


Choose a Timeframe

Dani underlines the importance of setting a specific timeframe for your calorie deficit. "A timeframe for a calorie deficit is anywhere from about four weeks up to 16 weeks," she explains. At the 16-week mark, it's crucial to either reverse diet or take a diet break. This approach helps prevent burnout and ensures sustainable results.

Blanca Garcia, RDN, supports this gradual approach: "The healthier, more achievable goal is to make lifestyle changes that are small but doable." Experts generally agree that "a safe and sustainable rate of weight loss is generally around 1-2 pounds per week. A reasonable target for many individuals is around 0.5% to 1% body fat reduction per week."

Adopt the 80/20 Rule

Perfection often leads to burnout. Dani recommends following the 80/20 rule, or even a 90/10 approach during a calorie deficit. "Whole foods have a greater thermic effect on the body," she notes. This means you burn more calories digesting them compared to processed foods. However, don't completely eliminate treats – plan your day around them to maintain balance.

Garcia echoes this sentiment, suggesting to "take an inventory of what you eat, identifying foods that you can avoid already automatically helps lower caloric intake that was unnecessary." She also recommends "The increased consumption of monounsaturated fatty acids and polyunsaturated fatty acids, these are the good fats that are typically found in nuts, seeds, beans, legumes, and avocado."

Cook at Home

"Cooking most of your meals at home is really going to be very beneficial during a calorie deficit," Dani advises. This gives you control over ingredients and portion sizes, making it easier to track your intake accurately.

Garcia supports this approach, stating, "The fastest way to lose body fat—and do it safely—is to eliminate highly processed foods, like fast foods, pre-packaged foods, pastries, sugary beverages. All of these foods contribute to significant amounts of saturated fats and simple sugars that are stored as fat."

Listen to Your Body

Pay attention to biofeedback. Dani warns, "If you are experiencing extreme hunger, maybe you're getting really, really hangry... you are either in too steep of a deficit or you've been in a deficit too long." Other signs to watch for include fatigue, weakness, headaches, and impaired sleep.

Catherine Gervacio, a Registered Dietician, adds an important perspective: "Shift your mindset from just weight loss to overall well-being. Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."

Increase Daily Movement

Rather than drastically cutting calories, Dani recommends increasing daily movement. "You're creating more of a deficit. You're creating part of a deficit from food intake, but you're increasing that deficit through your daily movement," she explains.

Garcia supports this approach, stating, "A low-impact physical activity like walking, jogging, swimming, cycling is the preferred method for fat loss." She suggests, "I usually encourage 30 minutes daily of just walking. They can do it all at once or break it down to two 15-minute sessions."

RELATED:I'm a Nutritionist and I Lost 80 Pounds With These High-Protein Chick-fil-A Orders

Stay Within Your Macro Range

Consistency is key, even on weekends. Dani points out, "The weekends make up 30% of your week. That is a big chunk of the week, and if you are not taking into account your tracking or your macros on the weekend, you can pretty much guarantee that you're not going to see the results that you're hoping for."

Use Cardio Strategically

While cardio can aid fat loss, Dani recommends prioritizing strength training. "Strength training in a calorie deficit is not intended to build muscle. What it's intended to do is to preserve the muscle mass that you have," she explains.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Consider Carb Cycling

Carb cycling can make a deficit more sustainable for some people. Dani suggests, "If you're somebody who weekends are your tough spot, maybe you do your high carb days on the weekends." This provides more flexibility when you need it most.

Prioritize Sleep

Don't underestimate the power of good sleep. "It is so critical that we are getting enough sleep. This is when our body rebuilds and develops," Dani stresses. Aim for 7-8 hours per night and establish a consistent bedtime routine to improve sleep quality.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Practice Patience

Sustainable results take time. Dani reminds us, "Sustainable fat loss looks like a half a pound to two pounds of weight per week being lost." This aligns with the expert consensus on safe and sustainable weight loss rates. Consistency and patience are key to your success, and focus on overall health rather than just the number on the scale. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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

Copyright Tara Collingwood

“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

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20 Things to Avoid While on Ozempic
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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.

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

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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

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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

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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

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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

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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

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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

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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

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“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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

Sophie van Oostenbrugg gainsbybrains
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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.

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.