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20 Foods for Burning Fat That Experts Swear By

These foods will help with weight loss.

Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Alek Korab
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Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
Nutrition & Diet

Weight loss comes down to long-term healthy habits—after all, you want to keep the weight off permanently. “A lifestyle with good nutrition, regular physical activity, and stress management supports a healthy weight,” says the CDC. “People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quickly.” Certain foods can really help move that process along—ideally ones with plenty of protein, healthy fats, and nutrients. Here are 20 foods to keep on rotation for fat burning, weight loss, and overall health.

Avocados

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Avocados are packed full of healthy fats and fiber, which encourage satiety and weight loss. “The type of fat in an avocado is mainly unsaturated (specifically, monounsaturated), which, when eaten in place of high-saturated-fat foods, can help maintain healthy cholesterol levels,” dietitian Victoria Taylor tells the British Heart Foundation. “Compared with other high-fat foods, avocados are a healthy option.”

Eggs

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Eggs are full of high-quality protein, fats, and nutrients, at just 70 calories for one egg. "High-protein, nutrient-dense foods like eggs can be helpful with weight management because they are instantly filling," Audra Wilson, MS, bariatric dietitian at Northwestern Medicine Delnor Hospital, tells USA Today.

Greek Yogurt

Healthy Greek yogurt bowl with fresh berryShutterstock

Greek yogurt has healthy fats and protein to encourage fat-burning. “Regular yogurt doesn’t have much protein and it’s typically loaded with sugar,” Courtney Schuchmann, MS, RD, LDN told UChicagoMedicine. “Greek yogurt is a better option, as it is higher in protein, but be careful because it can also be loaded with sugar. So you have to read the labels.”

Chili Peppers

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Spicy food can encourage fat-burning, experts say. “Spicy food is a hot topic in nutrition — no pun intended,” registered dietitian/nutritionist Patricia Bridget Lane tells the Cleveland Clinic. “It seems to rev up the body’s fat-burning mechanisms,” says Lane. “That can help with weight loss and weight management.”

Coffee

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Coffee without calorific addictions can help burn fat. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Allegra Picano, RDN tells Henry Ford Health.

Green Tea

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Green tea is calorie-free and packed with healthy antioxidants. “You’re drinking fluids, and when we are getting our fluids from tea, hopefully we are not getting it from soda,” says Teresa Fung, adjunct professor of nutrition at Harvard T.H. Chan School of Public Health.

Mushrooms

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Low in calories and high in nutrients, mushrooms are a perfect fat-burning weight loss food. “One distinctive characteristic of mushrooms is they provide umami to dishes,” Kjersten Nett, RDN, LD tells Mayo Clinic Health System. “Umami often is considered the fifth basic taste, along with sweet, sour, salty and bitter. This brothy, savory taste makes it a good meat alternative. Try replacing one-quarter to one-half of the meat in a recipe with chopped mushrooms.”

Berries

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"Berries have an impressive nutritional breakdown, which is why so many dietitians suggest eating them. Not only are they naturally sweet, but they are also a low-calorie food. Each one-cup serving of fresh berries has at most between 50-75 calories—that’s all! What a great way to get that sweet taste you are craving without the extra calories. Compare that to a hot fudge sundae!" says Obesity Action.org.

Nuts

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Nuts are the ultimate weight-loss snack. "In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

Oily Fish

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Salmon and mackerel benefit your health and your waistline by lowering inflammation and promoting fat burning. “Try to eat at least two servings a week of fish, especially fish that's rich in omega-3 fatty acids,” says the Mayo Clinic. “Doing so appears to reduce the risk of heart disease, particularly sudden cardiac death. Eating fish rich in omega-3 fatty acids and other nutrients seems to be better for the heart than just using supplements.”

Sweet Potato

Sweet,Potato,Shutterstock

Sweet potatoes are versatile and delicious. “In addition to being budget-friendly, there are many health benefits to potatoes,” says UC Davis Health. “They’re rich in energy, fiber, vitamins, and minerals. Try to include different varieties of potatoes in your diet to maximize the nutritional benefits.”

Whole Grains

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When eating carbohydrates, opt for whole grains for the fiber benefits. "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health.

Ginger

Ginger root and ginger powder in the bowlShutterstock

Eating or drinking ginger can boost your metabolism. “Just adding 2 grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “It promotes a feeling of fullness, decreases hunger levels and calm the digestive tract. You can take supplements or add ginger powder to your meals to get the benefits. Check out a few drinks that improve digestion here.”

Cumin

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Cumin is delicious and may have fat-burning qualities. “One study even found that it was as effective as the weight-loss drug Orlistat. If that weren’t reason enough to add it to your spice rack, it has also been shown to lower cholesterol and triglycerides,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com.

Spinach

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Spinach is versatile, low-calorie, and full of nutrients. “Spinach is one of the most nutritious foods you can eat,” registered dietitian Kayla Kopp, RD, LD, tells the Cleveland Clinic. “It’s also very easy to use. Raw or cooked, spinach is great in salads, appetizers, smoothies and main dishes.”

Chia Seeds

Healthy,Chia,Seeds,Shutterstock

Include versatile chia seeds in your weight loss diet. “Chia seeds have many nutritional benefits,” Romi Londre, RDN, CD, tells the Mayo Clinic. “They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA. They can help with weight loss.”

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Asparagus is rich in fiber and nutrients to encourage weight loss and fat burning. “If you are watching your calories, asparagus can help you maintain your weight,” according to the University of Arkansas System Division of Agriculture. “With only 30 calories per one cup serving, and low in fat you can see how it can help with weight loss.”

Cottage Cheese

cottage cheese in a wooden bowlShutterstock

Cottage cheese is an excellent weight loss snack. “In a half-cup serving of cottage cheese, there's approximately 14 grams of protein,” Alison Graziano, RDN, LDN, tells Massachusetts General Hospital. “Making it an excellent choice for individuals looking to increase their protein intake.”

Tofu and Edamame

Cauliflower rice Buddha bowl with massaged kale, tofu, avocado and edamame beans. Vegan poke bowlShutterstock

Tofu and edamame are packed full of plant-based protein. “Soybeans contain all of the essential amino acids necessary for human nutrition and have been grown and harvested for thousands of years,” Aaron J. Michelfelder, MD, tells American Family Physician. “Populations with diets high in soy protein and low in animal protein have lower risks of prostate and breast cancers than other populations.”

Water Every Day

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Don’t forget to drink water every day. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.” 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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Nutrition & Diet

11 Carbs That Burn Fat Instead of Storing It

Joanna Soh Official
11 “Smart” Carbs to Help You Lose Weight and Burn Fat Fast
Copyright Joanna Soh Official/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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We've all been there – standing in front of the mirror, promising ourselves to cut out carbs completely to lose those extra pounds. But certified personal trainer and nutrition coachJoanna Soh wants you to think twice before eliminating this essential nutrient from your diet. "We have been brainwashed to believe that carbs will make you fat and that you should stay away from them. Well, that's absolute rubbish because not all carbs are created equal," says Joanna.

What Makes a Smart Carb?

According to Joanna, smart carbs are nutrient-dense powerhouses that can actually help you lose weight. They're high in fiber, improve digestion, stabilize blood sugar, sustain energy levels, keep you fuller longer, and improve physical performance – all without being highly refined.

1. Sweet Potato: The Longevity Secret

"Do you know that the Okinawan staple food is purple sweet potato?" Joanna asks in her post, pointing to the remarkable longevity of Okinawa's residents. With men living to 85 and women to 87.3 years on average, their diet rich in sweet potatoes might be onto something. Compared to regular potatoes, sweet potatoes contain fewer calories and starch while packing 3,000 times more vitamin A per cup.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

2. Bananas: Your Pre-Workout Friend

Struggling with bloating? Joanna recommends bananas as your go-to solution. "Bananas are very rich in potassium, a natural diuretic which will reduce water retention and bloating, giving you a flatter belly," she explains. Just two bananas before your workout can fuel up to 90 minutes of steady-paced cardio.

3. Squash: The Low-Calorie Nutrient Powerhouse

"I love squash," Joanna shares, noting that 100 grams of baked squash contains only 37 calories while being loaded with vitamins A, C, and calcium. These nutrients enhance workout performance, reduce fatigue, and help maintain bone health and youthful appearance.

4. Oats: The Breakfast Champion

Start your day right with oats, Joanna advises. Their high soluble fiber content acts like a sponge, keeping you satisfied until lunch. "Choose pure rolled oats and add your own toppings such as nuts and seeds, fruits or cinnamon powder," she recommends, warning against instant varieties with added sweeteners.

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

5. Beetroot: The Endurance Booster

Want to enhance your workout performance? Joanna points to research showing that drinking beetroot juice can increase cycling endurance by 16%. This non-starchy vegetable is naturally sweet and packed with inorganic nitrates that improve muscle efficiency.

6. Quinoa: The Complete Protein

"Quinoa is incredibly popular because it contains all 9 essential amino acids, which our body needs to build and maintain lean muscles," Joanna explains. Every cup of cooked quinoa contains 8g of protein and 5g of fiber with no saturated fats, making it an excellent gluten-free option for weight loss.

7. Buckwheat: The Pasta Alternative

Despite its name, Joanna notes that buckwheat isn't related to wheat at all. She suggests trying buckwheat noodles (soba) as a healthier pasta alternative: "Each cup of cooked soba noodles contain about 113 calories, whereas spaghetti contains 220 calories and the whole wheat version contains 174 calories."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

8. Barley: The Ancient Superfood

"This underrated grain is one of the world's oldest superfoods," Joanna shares. With its anti-inflammatory properties and appetite-suppressing qualities, barley can help reduce cravings while keeping bloating at bay. Half a cup of cooked pearl barley contains just 97 calories while providing 20-25% of your daily fiber needs.

9. Black Beans: The Belly Fat Fighter

Black beans pack a powerful protein punch while fighting belly fat. "Bean eaters have a 23% lower risk of expanding waistlines and 22% lower risk of being obese," Joanna shares. Half a cup provides 7.5 grams of protein and 8 grams of fiber, making them an excellent choice for both plant-based and meat-eaters.

10. Amaranth: The Rising Star

This quinoa-like grain is gaining popularity worldwide. According to Joanna, one cup of cooked amaranth provides 46 grams of carbs, 5 grams of dietary fiber, and 9 grams of protein – significantly more nutritious than white rice. "Popped amaranth can be added onto toast and even into granola bars," she suggests.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

11. Popcorn: The Guilt-Free Snack

Don't feel guilty about this snack! "Air-popped popcorn is a great low-calorie snack to include in your diet," Joanna explains. At just 31 calories per cup, it's more satisfying than pretzels or chips – just avoid flavored varieties that add unnecessary fats and sugars.

Listen to Your Body

If you're constantly hungry, unsatisfied after meals, or feeling low on energy, Joanna suggests these might be signs of carb deficiency. "Consume smart carbs in moderation and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. According to clinical trials, 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.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

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

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. 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

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. 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.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” 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.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Protein Foods Burn Fat Without Losing Muscle

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
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Christopher Roback
By Christopher RobackFeb 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Struggling to hit your protein targets without blowing your calorie budget? You're not alone. Whether you're trying to shed those stubborn last few pounds or completely transform your physique, protein intake can make or break your results. Ivana Chapman, a BSc in Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International Karate athlete and Canadian National Natural Bikini Competitor, shares her expert insights on optimizing protein intake for maximum fat loss. With over 60,000 YouTube followers, Ivana has helped thousands achieve their fitness goals through smart nutrition strategies. Read on to discover how to strategically incorporate high-protein foods that will keep you satisfied while torching fat.

Why Lean Protein Matters: Beyond Burgers and Steaks

"A high protein diet doesn't necessarily mean that you'll lose weight," Ivana points out in her video. "If you're getting your protein with greasy burgers or fatty steaks, it's going to be hard to keep your calories down." She explains that to maximize fat loss, you need to prioritize lean protein sources—those lower in fat with more protein per calorie. This approach allows you to maintain muscle while creating the calorie deficit necessary for fat loss.RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Classic Protein Powerhouses: Chicken Breast, Eggs, and Whey

Grilled chicken breasts and vegetablesShutterstock

Most fitness enthusiasts are already familiar with certain protein staples. "My regular protein sources are chicken breast, which has about 35 grams of protein per 150 gram serving, Greek yogurt and cottage cheese, eggs and egg whites of course," says Ivana. She also mentions occasionally using whey protein powder after workouts, which provides 27 grams of protein per scoop with only 110 calories—an efficient protein-to-calorie ratio for those tracking their intake closely.

Greek Yogurt & Cottage Cheese: Choosing the Right Fat Percentage

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When it comes to dairy products, not all options are created equal. "Greek yogurt has more protein than regular yogurt, but you'll also want to look at the percentage of milk fat because that will affect the calories per protein serving," Ivana advises. She compares different fat percentages in Greek yogurt: an 8% fat version provides 8 grams of protein for 270 calories, while a 0% version delivers 17 grams of protein for just 100 calories. Ivana personally prefers 2% versions as a compromise between taste satisfaction and nutrition profile.

Fairlife: The High-Protein Milk Game-Changer

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"One protein source that you might not have thought about is high-protein milk," Ivana shares. She recommends Fairlife milk, which is lactose-free and offers 14 grams of protein per cup with just 130 calories. Ivana starts her mornings with a matcha latte made with this milk, sometimes adding extra protein to reach about 25 grams per serving. There are also 1% and 0% versions available for those wanting even more protein per calorie.

Scallops, Shrimp & White Fish: Seafood Protein Treasures

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While tracking her macros, Ivana discovered some surprisingly protein-rich seafood options. "I realized how high scallops are in protein for low calories," she notes, adding that "six oysters is less than 60 calories with about six grams of protein." While fresh seafood isn't always convenient for daily meals, Ivana suggests considering options like shrimp for stir-fries or cocktails (avoiding battered versions), shrimp rings for easy snacking, and lean white fish like cod, haddock, and sole. She cautions about mercury levels in certain fish, recommending limiting chunk light canned tuna to three times weekly and avoiding larger predatory fish entirely.RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Jerky & Meat Sticks: Protein On-The-Go

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

For on-the-go protein, Ivana recommends jerky and meat sticks. "Be careful of the sodium level and try not to rely on these too much because they're highly processed meat," she cautions. However, she notes that there are increasingly more options made from better-quality meat sources. These can be convenient protein boosters when you need something portable.

Tofu & Edamame: Plant-Based Protein Stars

Organic,Raw,Soy,Tofu​16. TofuShutterstock

"One of the best plant-based sources of protein is tofu," Ivana states. With about 12 grams of protein per 100 grams for approximately 120 calories, tofu absorbs the flavors of other ingredients and sauces, making it versatile for stir-fries and other dishes. She particularly enjoys lemongrass-flavored tofu in salads from a local delivery place, demonstrating how protein sources can be incorporated into convenient meal options.

3, 4, or 5 Meals: Spreading Your Protein Throughout the Day

Happy,Multiethnic,Millennials,Playing,Together,Eating,Skewers,And,Eating,TogetherShutterstock

Regarding protein timing, Ivana believes in consistency. "It's helpful to have protein with every meal. It doesn't matter how many meals you decide to have," she explains. While the minimum for a fat loss or body recomposition diet is typically three meals daily, she recommends thinking about protein first when planning meals. Using her personal example of 140 grams daily (appropriate for someone weighing around 200 pounds), Ivana shows how to distribute this across different meal frequencies: 35 grams per meal for four meals, 47 grams for three meals, or 28 grams for five meals.RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

The 10x Protein Test: Parmesan, Bocconcini & Beyond

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,BackgroundShutterstock

Ivana shares a simple trick to determine if a food is truly high in protein. "Look at the amount of protein in the serving and add a zero to the end. If the calories are equal or less than the amount of protein with the zero, it passes," she explains. For example, if a food has 8 grams of protein, it should have no more than 80 calories to pass this test. She demonstrates with several examples: bocconcini cheese (8g protein/70 calories—pass), high-protein milk (16g protein/120 calories—pass), and parmesan cheese (6g protein/60 calories—pass). This quick calculation helps identify truly protein-dense foods.

Beans, Lentils & Chickpeas: Supplemental Protein Sources

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

Not all protein sources need to be "pure" protein foods. "You can also consider adding supplemental sources of protein," Ivana suggests, referring to foods that contribute meaningful protein along with other nutrients. These include chickpeas, lentils, black beans, green peas, black-eyed peas, edamame, and soybeans. While not as protein-dense as animal sources, they add fiber and can boost total protein intake when combined with main protein sources. For example, Ivana recommends adding black beans to lean turkey nachos for a protein boost.

Salmon & Steak: Balancing Fattier Protein Choices

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Despite her emphasis on lean protein, Ivana doesn't suggest eliminating fat entirely. "Don't misunderstand me with the lean protein idea, it doesn't mean that you can't enjoy some fattier protein choices like steak or salmon," she clarifies. Instead, she recommends having them less frequently, in smaller portions, and balancing them with leaner options to manage total daily calories. She reminds readers that some fat is essential for absorbing fat-soluble vitamins and supporting hormonal health.RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Conclusion

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Focusing on protein-rich foods is one of the most effective strategies for fat loss. By prioritizing lean protein sources, applying the 10x protein test, and distributing protein intake throughout the day, you can manage hunger, preserve muscle, and enhance your body's fat-burning capacity. As Ivana emphasizes, "When you're getting enough protein, it helps you manage your appetite in a calorie deficit, and you also support muscle protein synthesis." Additionally, protein increases the thermic effect of food, boosting your daily energy expenditure and making it easier to maintain a calorie deficit. With these strategies, you'll be well-equipped to transform your body composition and achieve sustainable fat loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose Fat Fast Over 40 with These 10 Habits

Sarah Gearino sarahgearino_coach
Copyright sarahgearino_coach/Instagram
Leah Groth
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you over 40 and feeling like weight loss just isn’t possible? That isn’t the case, according to an expert. According to her Instagram bio, Sarah Gearino is a Nutrition, Fitness, & Hormone Expert who specializes in helping women over 40 achieve their fitness goals. In a new post, she explains her expert advice about slimming down. “If I wanted to lose fat fast as a woman 40+ without wrecking my metabolism, here are the 10 things I’d do,” she writes in the post.

Increase Protein Intake

Her first suggestion is to increase your protein intake. “Aim for 30-40g of protein per meal to support muscle mass and satiety. Prioritize lean meats, eggs, fish, & plant-based sources,” she suggests.

Strength Train 4-5x Per Week

Her next tip is to lift weights four to five times per week. “Focus on progressive overload with compound movements (squats, deadlifts, presses). More muscle = better metabolism,” she says.

Walk 8,000-10,000 Steps Daily

It’s no surprise that walking – 8,000 to 10,000 steps per day – is also on her list. “NEAT (Non-Exercise Activity Thermogenesis) is one of the biggest fat loss drivers without stressing your body. I got a walking pad and swear by it!” she says.

Prioritize Sleep (8-9 Hours)

Getting sleep – eight to nine hours per night – is also helpful. “Poor sleep wrecks hormones (cortisol, insulin, ghrelin) and increases cravings. Create a wind-down routine, avoid screens an hour before bed, and take magnesium,” she says.

Stop Starving Yourself

Starving yourself won’t help you lose weight in the long run. “Undereating = metabolic slowdown and muscle loss. A small 15-20% calorie deficit (not drastic cuts) is more sustainable,” she writes.

Balance Blood Sugar & Cook All Meals

Keep your blood sugar balanced and ensure healthy eating by cooking for yourself. “Eat protein + fiber + healthy fats at each meal to avoid crashes and cravings. Use blood sugar hacks such as eating fiber first,” she suggests.

Cycle Carbs Based on Activity

You should also practice carb-cycling based on your workout. “Higher carb on strength training days (sweet potatoes, fruit, cassava). Lower carb on rest days (but still get fiber-rich veggies),” she says.

Manage Stress/Cortisol

Managing stress and cortisol levels plays a significant role in fat loss. “Chronic stress keeps cortisol high, leading to belly fat storage. Daily deep breathing, walks, adaptogens, and magnesium help,” she says.

Prioritize Strength Over Endless Cardio

Put your focus on strength training over cardio. “Too much cardio can burn muscle & slow metabolism. 2 short 15 min HIIT sessions/wk are great for fat loss without excess stress,” she says.

Properly Fuel Pre & Post-Workout

Make sure you fuel your body before and after exercise. “Eat protein + carbs before & after workouts to preserve muscle & improve recovery. Fasted workouts can backfire if stress is already high. In the least, drink BCAA’s before & after if you don’t want to eat,” she says.

Surround Yourself with Like-Minded People

One last suggestion? “Surround yourself with like-minded people who have the same goals. This goes a long way,” she promises. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Little-Known Tips for Burning Belly Fat

people, diet, culinary and food concept - hungry young woman eating meat on fork over kitchen background
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Leah Groth
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Do you want to burn fat without having to make major changes to your life? According to experts, there are a few simple things you can do to majorly amplify fat loss. Mike Diamonds, MD, founder of Sculpt by Science, is social media famous for sharing helpful hacks on how to get into shape and lose weight. In a recent clip, he reveals some little-known tips for burning belly fat. “These are five fat loss cheat codes. I wish I knew when I started,” he says at the start of the YouTube Shorts clip. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, to weigh in.

Walk for Cardio

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“Number one, walking should be your main form of cardio,” says Diamonds, citing research that has shown that it burns the most fat. “I’m not sure it actually burns the most fat, but low to moderate intensity cardio is great, especially for beginners,” says Collingood. “Walking is simple—it doesn't take any equipment other than a good pair of shoes,” she adds. It can also be social. “Meet friends or family or take the dog with you for a nice brisk walk.”

RELATED:5 Best Exercises for “Bra Bulge” After 50

High Protein Diet

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Next, “the formula to being able to build muscle and lose fat is a high protein diet,” claims Diamonds. “30 to 50 grams per meal multiplied by a caloric deficit and weightlifting.” Collingwood agrees that you “definitely want protein to maintain and build muscle,” adding that it also keeps you satisfied.

Seven to Eight Hours of Sleep

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“Three, sleep a minimum of seven to eight hours,” says Diamonds. “Sleeping any less will feel like playing Call of Duty or FIFA in hard mode.” Collingwood agrees that sleep is “absolutely necessary,” recommending 7 to 9 hours “to recover the body and help with hormone regulation.”

Morning Workouts and Exercise in Afternoon

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“Train in the morning and eat in the afternoon. Myself and my clients find the most productive formula is to train in the morning and then break your fast after midday,” claims Diamonds. “Morning is great for training but if you wait several hours to eat you are leaving yourself open to poor recovery,” notes Collingwood. “It is better to eat something within an hour after training, especially if training is intense or long.”

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

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And his last tip, “track your diet for one day and then eat the same food every day for a week. This will make your journey so much easier,” he says. “Tracking what you eat can be very eye opening, but it’s not necessary to eat the same thing every day,” says Collingwood. “Variety is better for the gut microbiome and to keep you from getting bored or feeling deprived.”

💪🔥Body Booster: In order to maximize belly fat, start by taking a look at your diet and making sure you are meeting the protein recommendations for your height, weight, and gender.

Fitness & Workouts

3 Walking Mistakes That Are Stopping You From Burning Fat

Autumn Bates
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
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Christopher Roback
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

Mistake 1: Not Walking Enough

The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Know Your Baseline

"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

Challenge Yourself Weekly

For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

Mistake 2: Not Spreading Your Steps Throughout the Day

Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.

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

The Sitting-Inflammation Connection

"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

Mini Walking Breaks

The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

Mistake 3: Only Walking on a Treadmill

While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.

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

The Power of Negative Ions

"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

Cortisol Reduction

These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

Making Walking Work For You

By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.

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

Start Where You Are

Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
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Leah Groth
By Leah GrothMar 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

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

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” 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

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, 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.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. 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.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” 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. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Habits to Lose 50 Pounds from a Coach

Tara Gidus Collingwood dietdivatara
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off.

1. Track Your Food Intake

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Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.

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

2. Prioritize Protein and Fiber

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Protein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

3. Stay Hydrated

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Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.

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

4. Strength Train & Move More

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Incorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

5. Watch Portions & Eat Mindfully

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Use smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

6. Get Quality Sleep (7-9 Hours Nightly)

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Poor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.

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

7. Stay Consistent & Adjust as Needed

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When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.

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