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Nutrition & Diet
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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.

10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks  

Adding these fiber-packed foods to your diet can shrink your waistline and reduce bloat.

Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
See Full Bio
✓Evidence-Based

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

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

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

Health,Vegan,And,Vegetarian,Food,Concept.,Foods,High,In,Antioxidants,
Shutterstock
Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
See Full Bio
✓Evidence-Based

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

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

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

Nutrition & Diet

A flatter belly doesn’t require complicated diets or intense workout routines. The secret to achieving this goal might be as simple as adding more high-fiber foods to your meals. Fiber plays a crucial role in digestion, helps regulate blood sugar, and keeps you feeling fuller for longer. It’s also a powerful ally in reducing belly fat and bloating, as it supports healthy gut bacteria and promotes regularity. By incorporating these 10 fiber-rich foods into your daily diet, you can start to see visible results in just two weeks. From versatile grains to delicious fruits and vegetables, these options are easy to prepare, satisfying, and packed with nutrients to help you feel lighter, healthier, and more energized. Here’s how these foods work and why they belong on your plate.

1. Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oatmeal is a fiber-rich breakfast staple that sets the tone for a healthy day. Packed with soluble fiber, oatmeal helps reduce cholesterol levels, regulate blood sugar, and prevent fat storage. Its high fiber content also keeps you full longer, reducing the likelihood of snacking before lunch. For added benefits, top your oatmeal with fresh berries or a sprinkle of chia seeds, both of which boost fiber and antioxidants. Quick to prepare and endlessly customizable, oatmeal is a versatile choice for anyone looking to flatten their belly. Choose steel-cut or rolled oats for the most nutritional value, and skip sugary instant options to maximize the benefits.

2. Chia Seeds

Chia,Seeds,Background.,Top,ViewShutterstock

Chia seeds are small but powerful, delivering a remarkable 10 grams of fiber per ounce. When soaked, they form a gel-like consistency that aids digestion and promotes feelings of fullness. Their high fiber content also helps stabilize blood sugar levels, reducing cravings and supporting weight loss. Add chia seeds to yogurt, smoothies, or overnight oats for an easy fiber boost. They’re also a great thickener for puddings or baked goods. Rich in omega-3 fatty acids, chia seeds provide additional health benefits, including reducing inflammation. With their mild flavor and impressive nutritional profile, chia seeds are an easy way to upgrade your meals.

3. Avocados

Freshly,Harvested,Avocados,Grouped,Together,In,A,Tight,Frame,,ShowcasingShutterstock

Avocados are a fiber and nutrient powerhouse, with around 10 grams of fiber per fruit. They’re also packed with heart-healthy monounsaturated fats that keep you satiated and energized. The fiber in avocados supports healthy digestion and helps reduce bloating, making them a perfect addition to your weight-loss plan. Slice them onto toast, add them to salads, or blend them into smoothies to enjoy their creamy texture and mild flavor. Avocados also contain potassium, which helps regulate sodium levels and prevent water retention. Versatile and satisfying, this superfood is a must-have for a flatter belly and overall health.

4. Lentils

Background,Of,Raw,Lentils,,Organic,FoodShutterstock

Lentils are a high-fiber, protein-packed legume that can transform any meal. One cup of cooked lentils delivers over 15 grams of fiber, making them a standout choice for improving digestion and reducing belly bloat. Their complex carbohydrates provide steady energy, while their fiber keeps you feeling full longer. Lentils are incredibly versatile—use them in soups, stews, salads, or as a meat substitute in dishes like burgers or tacos. They’re also rich in iron and folate, which support overall health. Affordable and easy to cook, lentils are an excellent staple for anyone looking to flatten their belly naturally.

5. Berries

Fresh,Blueberry,Background,,Texture,Blueberry,Berries,Close,Up,,Macro,Shot.Shutterstock

Berries like raspberries, blackberries, and blueberries are fiber-rich fruits that are as delicious as they are nutritious. A cup of raspberries, for instance, contains about 8 grams of fiber, supporting digestion and promoting satiety. Their high antioxidant content also helps fight inflammation, which can contribute to belly fat. Add berries to oatmeal, yogurt, or salads for a sweet and satisfying treat. They’re also an excellent snack on their own. Low in calories but high in nutrients, berries make it easy to enjoy a flavorful and fiber-packed diet that supports your weight-loss goals.

6. Broccoli

Macro,Photo,Green,Fresh,Vegetable,Broccoli.,Fresh,Green,Broccoli,OnShutterstock

Broccoli is a fiber-filled vegetable that’s also rich in vitamins and antioxidants. Just one cup provides about 5 grams of fiber, along with essential nutrients like vitamin C and potassium. Its fiber content supports a healthy digestive system, reducing bloating and promoting regularity. Broccoli can be steamed, roasted, or added to stir-fries, soups, and salads. Its versatility makes it an easy addition to any meal. Plus, its low-calorie count and high nutrient density make it a perfect food for weight loss. Incorporating broccoli into your diet regularly is a simple way to work toward a flatter belly.

RELATED:I Lost 25 Pounds by Swapping Out These 6 Sugary Foods

7. Quinoa

Quinoa,Grains,Closeup,,Not,Cooked,Healthy,Quinoa,Porridge,GrainsShutterstock

Quinoa is a high-fiber, gluten-free grain that’s ideal for those looking to lose weight. A cup of cooked quinoa contains around 5 grams of fiber, along with complete protein and essential amino acids. Its unique combination of nutrients helps regulate blood sugar and keep you full. Use quinoa as a base for salads, in place of rice, or as an addition to soups. It pairs well with vegetables and lean proteins, making it an excellent component of balanced meals. Quinoa’s versatility and nutritional profile make it a great choice for supporting a flatter belly.

8. Sweet Potatoes

Close-up,Of,Orange,Raw,Sweet,Potato,SticksShutterstock

Sweet potatoes are not only delicious but also packed with fiber and essential nutrients. One medium sweet potato provides about 4 grams of fiber, promoting healthy digestion and reducing bloating. Their natural sweetness satisfies sugar cravings, making them an excellent alternative to processed snacks. Bake them, mash them, or cut them into wedges for a healthy side dish. Sweet potatoes are also rich in vitamins A and C, which support your immune system. Their combination of fiber, nutrients, and natural sweetness makes them a valuable addition to a belly-flattening diet.

9. Almonds

Creative,Layout,Made,Of,Almond,Nuts.,Flat,Lay.,Food,Concept.Shutterstock

Almonds are a high-fiber, protein-rich snack that’s perfect for weight loss. Just one ounce provides about 3.5 grams of fiber, along with healthy fats that keep you feeling full. Almonds are an excellent alternative to sugary snacks, helping you avoid energy crashes. Enjoy them on their own, add them to salads, or sprinkle them over yogurt for a crunchy, satisfying boost. Rich in magnesium and vitamin E, almonds also provide additional health benefits, including supporting heart health. Their convenience and versatility make them a go-to option for healthy snacking.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

10. Beans

Mix,Organic,Beans,With,Soybean,,Red,Beans,,Green,Mung,BeanShutterstock

Beans, including black beans, kidney beans, and chickpeas, are fiber powerhouses. A single cup of cooked beans contains around 15 grams of fiber, making them one of the best foods for improving digestion and reducing belly fat. Beans are also rich in protein, which helps build lean muscle and burn fat. Use them in soups, stews, salads, or as a base for dips like hummus. Their affordability and versatility make them an easy addition to any meal plan. With their high fiber content and ability to curb hunger, beans are a must-have for anyone looking to flatten their belly. 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

10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks  

Health,Vegan,And,Vegetarian,Food,Concept.,Foods,High,In,Antioxidants,
Shutterstock
Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
See Full Bio
✓Evidence-Based

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

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

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

A flatter belly doesn’t require complicated diets or intense workout routines. The secret to achieving this goal might be as simple as adding more high-fiber foods to your meals. Fiber plays a crucial role in digestion, helps regulate blood sugar, and keeps you feeling fuller for longer. It’s also a powerful ally in reducing belly fat and bloating, as it supports healthy gut bacteria and promotes regularity. By incorporating these 10 fiber-rich foods into your daily diet, you can start to see visible results in just two weeks. From versatile grains to delicious fruits and vegetables, these options are easy to prepare, satisfying, and packed with nutrients to help you feel lighter, healthier, and more energized. Here’s how these foods work and why they belong on your plate.

1. Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oatmeal is a fiber-rich breakfast staple that sets the tone for a healthy day. Packed with soluble fiber, oatmeal helps reduce cholesterol levels, regulate blood sugar, and prevent fat storage. Its high fiber content also keeps you full longer, reducing the likelihood of snacking before lunch. For added benefits, top your oatmeal with fresh berries or a sprinkle of chia seeds, both of which boost fiber and antioxidants. Quick to prepare and endlessly customizable, oatmeal is a versatile choice for anyone looking to flatten their belly. Choose steel-cut or rolled oats for the most nutritional value, and skip sugary instant options to maximize the benefits.

2. Chia Seeds

Chia,Seeds,Background.,Top,ViewShutterstock

Chia seeds are small but powerful, delivering a remarkable 10 grams of fiber per ounce. When soaked, they form a gel-like consistency that aids digestion and promotes feelings of fullness. Their high fiber content also helps stabilize blood sugar levels, reducing cravings and supporting weight loss. Add chia seeds to yogurt, smoothies, or overnight oats for an easy fiber boost. They’re also a great thickener for puddings or baked goods. Rich in omega-3 fatty acids, chia seeds provide additional health benefits, including reducing inflammation. With their mild flavor and impressive nutritional profile, chia seeds are an easy way to upgrade your meals.

3. Avocados

Freshly,Harvested,Avocados,Grouped,Together,In,A,Tight,Frame,,ShowcasingShutterstock

Avocados are a fiber and nutrient powerhouse, with around 10 grams of fiber per fruit. They’re also packed with heart-healthy monounsaturated fats that keep you satiated and energized. The fiber in avocados supports healthy digestion and helps reduce bloating, making them a perfect addition to your weight-loss plan. Slice them onto toast, add them to salads, or blend them into smoothies to enjoy their creamy texture and mild flavor. Avocados also contain potassium, which helps regulate sodium levels and prevent water retention. Versatile and satisfying, this superfood is a must-have for a flatter belly and overall health.

4. Lentils

Background,Of,Raw,Lentils,,Organic,FoodShutterstock

Lentils are a high-fiber, protein-packed legume that can transform any meal. One cup of cooked lentils delivers over 15 grams of fiber, making them a standout choice for improving digestion and reducing belly bloat. Their complex carbohydrates provide steady energy, while their fiber keeps you feeling full longer. Lentils are incredibly versatile—use them in soups, stews, salads, or as a meat substitute in dishes like burgers or tacos. They’re also rich in iron and folate, which support overall health. Affordable and easy to cook, lentils are an excellent staple for anyone looking to flatten their belly naturally.

5. Berries

Fresh,Blueberry,Background,,Texture,Blueberry,Berries,Close,Up,,Macro,Shot.Shutterstock

Berries like raspberries, blackberries, and blueberries are fiber-rich fruits that are as delicious as they are nutritious. A cup of raspberries, for instance, contains about 8 grams of fiber, supporting digestion and promoting satiety. Their high antioxidant content also helps fight inflammation, which can contribute to belly fat. Add berries to oatmeal, yogurt, or salads for a sweet and satisfying treat. They’re also an excellent snack on their own. Low in calories but high in nutrients, berries make it easy to enjoy a flavorful and fiber-packed diet that supports your weight-loss goals.

6. Broccoli

Macro,Photo,Green,Fresh,Vegetable,Broccoli.,Fresh,Green,Broccoli,OnShutterstock

Broccoli is a fiber-filled vegetable that’s also rich in vitamins and antioxidants. Just one cup provides about 5 grams of fiber, along with essential nutrients like vitamin C and potassium. Its fiber content supports a healthy digestive system, reducing bloating and promoting regularity. Broccoli can be steamed, roasted, or added to stir-fries, soups, and salads. Its versatility makes it an easy addition to any meal. Plus, its low-calorie count and high nutrient density make it a perfect food for weight loss. Incorporating broccoli into your diet regularly is a simple way to work toward a flatter belly.

RELATED:I Lost 25 Pounds by Swapping Out These 6 Sugary Foods

7. Quinoa

Quinoa,Grains,Closeup,,Not,Cooked,Healthy,Quinoa,Porridge,GrainsShutterstock

Quinoa is a high-fiber, gluten-free grain that’s ideal for those looking to lose weight. A cup of cooked quinoa contains around 5 grams of fiber, along with complete protein and essential amino acids. Its unique combination of nutrients helps regulate blood sugar and keep you full. Use quinoa as a base for salads, in place of rice, or as an addition to soups. It pairs well with vegetables and lean proteins, making it an excellent component of balanced meals. Quinoa’s versatility and nutritional profile make it a great choice for supporting a flatter belly.

8. Sweet Potatoes

Close-up,Of,Orange,Raw,Sweet,Potato,SticksShutterstock

Sweet potatoes are not only delicious but also packed with fiber and essential nutrients. One medium sweet potato provides about 4 grams of fiber, promoting healthy digestion and reducing bloating. Their natural sweetness satisfies sugar cravings, making them an excellent alternative to processed snacks. Bake them, mash them, or cut them into wedges for a healthy side dish. Sweet potatoes are also rich in vitamins A and C, which support your immune system. Their combination of fiber, nutrients, and natural sweetness makes them a valuable addition to a belly-flattening diet.

9. Almonds

Creative,Layout,Made,Of,Almond,Nuts.,Flat,Lay.,Food,Concept.Shutterstock

Almonds are a high-fiber, protein-rich snack that’s perfect for weight loss. Just one ounce provides about 3.5 grams of fiber, along with healthy fats that keep you feeling full. Almonds are an excellent alternative to sugary snacks, helping you avoid energy crashes. Enjoy them on their own, add them to salads, or sprinkle them over yogurt for a crunchy, satisfying boost. Rich in magnesium and vitamin E, almonds also provide additional health benefits, including supporting heart health. Their convenience and versatility make them a go-to option for healthy snacking.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

10. Beans

Mix,Organic,Beans,With,Soybean,,Red,Beans,,Green,Mung,BeanShutterstock

Beans, including black beans, kidney beans, and chickpeas, are fiber powerhouses. A single cup of cooked beans contains around 15 grams of fiber, making them one of the best foods for improving digestion and reducing belly fat. Beans are also rich in protein, which helps build lean muscle and burn fat. Use them in soups, stews, salads, or as a base for dips like hummus. Their affordability and versatility make them an easy addition to any meal plan. With their high fiber content and ability to curb hunger, beans are a must-have for anyone looking to flatten their belly. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Filling Foods to Burn Belly Fat Without Overeating

Happy woman measuring waist with tape in kitchen. Keto diet
Lose 20 Pounds in 80 Days with a Vegetarian Diet
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Leah Suzanne
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to lose weight without feeling hungry all the time? Eating certain filling foods can help you feel full while still keeping your body in fat-burning mode. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle eating foods they love. In a new post, the expert explains that most people “overcomplicate” belly fat loss. “The truth is, eating the right foods consistently can make it way easier to stay full, energized, and in a deficit without starving yourself,” he says, going on to reveal 10 filling foods that will help you burn belly fat more effectively and make the process feel easier.

Plain Greek Yogurt

Food number one is plain Greek yogurt. “Packed with protein, low in sugar, and great for gut health,” he says. “Add cinnamon or berries to kill cravings without blowing your calories.”

Pickles

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,2. Dill Pickles: 12 caloriesShutterstock

The second food? Pickles. “A salty, crunchy snack that’s super low in calories. They satisfy cravings and add volume without the guilt,” he says.

Sugar-Free Jello

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

His third food might surprise you: Sugar-free Jello. “A game-changing dessert alternative that’s only a few calories per serving and helps curb your sweet tooth while staying in a deficit,” he says.

Bone Broth

Saucepan with bouillon with a ladle on rustic wooden table. Bone brothShutterstock

If you are hungry, try sipping on some bone broth. “Low-calorie, high in nutrients, and surprisingly filling. Perfect for curbing hunger between meals or starting your day warm,” he says.

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.​Sweet PotatoesShutterstock

Sweet potatoes are another food you should eat for fat loss. “Full of fiber and slow-digesting carbs to keep you satisfied for hours without crashing your energy,” he says.

Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

If you are craving something sweet, grab a handful of berries. “High in fiber and antioxidants with natural sweetness. Great for volume snacking or tossing into yogurt or oats,” he ads.

Russet Potatoes

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

He also recommends russet potatoes. “Cheap, clean carbs that are super filling when baked or air-fried. Add seasonings for flavor without extra calories,” he says.

Shirataki Noodles

Bowl of shirataki noodles​Low-Carb Noodle SolutionShutterstock

If you like pasta, try Shirataki noodles. “Super low-cal and high in fiber. A pasta substitute that can help you fill your plate without blowing your goals,” he says.

Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

Cottage cheese is another excellent food to fill you up on your weight loss journey. “High in casein protein that digests slowly and keeps you full. Great for late-night hunger or post-workout fuel,” he writes.

Zucchini

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

Looking for a high-volume veggie? Try zucchini. “Low in calories and great for volume. Add it to meals to make them bigger without adding much to your intake,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

20 Foods That Strip Belly Flab

Melissa Pfeister
20 Foods That Strip Belly Fat
Copyright Melissa Pfeister
Melissa Pfeister
By Melissa PfeisterMay 10, 2025
Melissa Pfeister
Melissa Pfeister is the founder of the health and wellness brand Stripped with Melissa and the host of the podcast Side Piece.
See Full Bio
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✓Expert-Recommended

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

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

Good Ol’ H2O

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

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

Avocado

Sliced,Avocado,On,A,Cutting,Board​AvocadoShutterstock

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

Kale & Spinach

kale salad leaves close up with water drops background​Leafy GreensShutterstock

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

Eggs in the package​EggsShutterstock

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

Hot Sauce

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers​Spice Up Your Food with Healthy CondimentsShutterstock

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

Beans

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

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

Cinnamon

Cinnamon sticks on a wooden background. Cinnamon spice in a spoon and bowl. Ceylon cinnamon.Shutterstock

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

Nuts

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,​Nuts and SeedsShutterstock

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

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

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

Chicken & Turkey

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

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

Salmon and Tuna

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

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

Apples

Ripe red apples on table close upShutterstock

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

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

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

Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

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

Protein Shake

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

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

Green Tea

trendy 40 years old woman in black body lingerie and red bathrobe in the modern house in sunny day drinking cup of green tea.​5. Green TeaShutterstock

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

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

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

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

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

overweight woman on scale at homeStep Five: Stay ConsistentShutterstock

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

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

Belly Flab Strip Tip: Start Small

Melissa Pfeister

Copyright Melissa Pfeister

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

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

Nutrition & Diet

15 Superfoods That Reduce Abdominal Fat

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15 Superfoods That Reduce Abdominal Fat
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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Abdominal fat is not only uncomfortable but also linked to several concerning health conditions such as diabetes and heart disease—so getting rid of it should be a priority. “A few small changes in your lifestyle can make a big difference and reduce your waist size,” dietician Maya Aboukhater tells Bupa UK. “Try to reduce your portion sizes and cut out sweet treats and alcohol. Also increase the amount of physical activity you do, and eat more fruits and vegetables. Try to do some strength training exercises at least twice a week.” Here are 15 superfoods that can help you fight the battle of the bulge.

Yogurt

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Research from the University of Tennessee shows that yogurt encourages fat-burning. "Not only did yogurt help the study participants lose more weight--the average weight loss was 13 pounds--they were about twice as effective at maintaining lean muscle mass," says Michael Zemel, PhD. "This is a critical issue when dieting—you want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss."

Fish

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Fish is a high-quality protein which can help with weight loss. “Most fish are generally considered a lean source of protein,” dietitian Miriam Troutner tells UnityPoint Health. “This technically means it contains less than 3 grams of fat per ounce or less than 10 grams of fat in 100 grams portion. Beware, because fish is such a lean source of protein, many recipes add additional fat in cooking or serving to enhance the flavor. Save fried fish for special occasions and limit creamy sauces if you eat fish routinely.”

Eggs

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The fat and protein in eggs make them a great snack or meal. “The nutrient profile of eggs also yields itself to provide greater satisfaction at a meal, meaning it can help with satiety, which is great for those trying to lose weight,” Rachel Bunch, RD, LD, tells Parkview Health. “Eggs have been shown to suppress appetite and decrease plasma ghrelin levels. Ghrelin is a hormone responsible for appetite stimulation.”

Soybeans

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“Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and probably more often, and is likely to provide health benefits,” says Harvard Health. “Especially when eaten as an alternative to red and processed meat.”

Green Tea

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Green tea contains no calories and can help burn fat. “Tea itself is great because it has antioxidants,” dietitian Teresa Fung, Sc.D. tells TODAY. “You’re drinking fluids, and when we are getting our fluids from tea, hopefully we are not getting it from soda.”

Avocados

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Studies show avocados can help with weight loss. “Researchers added half of an avocado to the subjects’ lunch meals and found that they felt fuller over a longer period of time and had less of a desire to eat,” Surgical Oncologist Dr. Mark Reeves tells Loma Linda University Health. “Not only that, but their insulin levels decreased after the meal.”

Berries

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Berries are low-sugar and packed full of antioxidants. “No matter the variety of foods you eat, healthy diets should try to incorporate five servings of fruit and vegetables each day, because studies have shown that this can improve overall health and lower the risk of serious health problems, such as obesity or type 2 diabetes,” Rachel Lander-Canseco, RD, tells Keck Medicine.

Almonds

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Research from the University of South Australia shows almonds can help reduce appetite. “We found that people who ate almonds experienced changes in their appetite-regulating hormones, and that these may have contributed to reduced food intake (by 300kJ),” says Dr Sharayah Carter from UniSA's Alliance for Research in Exercise, Nutrition and Activity (ARENA). "Almonds are high in protein, fiber, and unsaturated fatty acids, which may contribute to their satiating properties and help explain why fewer kilojoules were consumed."

Chili Peppers

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Chili peppers contain capsaicin, which is shown to help boost metabolism and burn fat. “Capsaicin helps increase your core temperature, increase metabolism and helps burn calories faster,” clinical dietitian Haley Robinson tells Piedmont Health. “Research has shown that it could increase your metabolism by up to 5 percent.”

Broccoli

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Broccoli is a filling, satiating vegetable packed with antioxidants. “Broccoli is a member of the cruciferous vegetable family,” says UnityPoint Health. “It's known for its high water and fiber content, which is a great combination to help you feel full.”

Go Low-Carb

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A low-carb diet could help boost fat-burning. “When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet,” says Johns Hopkins Health. “28.9 pounds versus 18.7 pounds.”

Don’t Drink Sugar

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Avoid sugary sodas to help with fat loss. “Switching from sugar-sweetened beverages to diet is a step in the right direction for most people with excess weight,” registered dietitian David Creel, PhD, tells the Cleveland Clinic. “But we’re still learning about the long-term effects of different low-calorie sweeteners — like the ones found in diet soda — on things like taste preferences, cravings, gut bacteria and insulin resistance, a precursor to Type 2 diabetes.”

Oatmeal

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Oatmeal is a great snack or breakfast choice. “This is a powerhouse full of fiber that will not only help you last through the morning without hunger but will slow down the release of sugar into your bloodstream,” says UnityPoint Health. “Start the day with a hot bowl of oatmeal in the morning or make overnight oats the night before in a mason jar for an on-the-go breakfast.”

Chickpeas

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Chickpeas are versatile and delicious. “While naturally low in saturated fat, chickpeas are nutrient-dense,” dietitian Caitlin Terpstra tells Mayo Clinic Health System. “They provide nearly 20 grams of protein in a ½-cup serving and 5 grams of dietary fiber. Chickpeas also are a source of folate, iron, vitamin C and phosphorus.”

Water

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Hydration has a significant impact on weight loss. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain,” internist and board-certified physician nutrition specialist Melina Jampolis tells Johns Hopkins. "You may be able to decrease appetite by drinking water if you are, in fact, low in water not calories… We're not certain of the mechanism, but mild dehydration decreases lipolysis, which may be due to hormonal changes.”

💪🔥Body Booster: Fat burning affects the whole body, which includes abdominal fat.

Nutrition & Diet

Eat Your Way to a Flat Stomach With These 2 Foods, According to Weight Loss Expert

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Leah Groth
By Leah GrothApr 05, 2024
Leah Groth
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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
✓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.

Do you want to lose weight by eating yummy food? Fitness influencer and online coach Jenna Rizzo (@jennaaaamariee) has been helping women get in shape the natural way – via diet and exercise, for six years. In a recent TikTok video she claims that you can lose weight fast by adding two foods to your diet. “These are two foods you're not eating, but you absolutely should be if you want a flat stomach,” she says at the start of the clip. She explained that she recently got a text from one of her clients who lost five pounds in two weeks simply by adding them to her diet. The Body Network also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the foods.

Food One: Fermented Food

Jenna_Rizzo_jennaaaamariee9jennaaaamariee/TikTok

“The first thing you want to make sure you're eating a lot of is any type of fermented foods,” says Jen. “These are foods like yogurt, sauerkraut, kimchi, kombucha.”

They Are Loaded with Nutrients and Probiotics

Jenna_Rizzo2jennaaaamariee/TikTok

Why are fermented foods good for you? “These foods are going to be loaded with nutrients and a good bacteria called probiotics, and these foods are going to help way more with reducing bloating than any type of greens drink ever will,” she claims. Collingwood is a big fan of probiotics, as they “are excellent for gut health which can potentially help with weight loss, immune system, and overall wellness,” she says. “Fermented foods are a natural way to get probiotics into the gut and aiming for daily consumption is an excellent goal.”

RELATED:I Lost 7 Pounds in 2 Weeks With This Simple Plan

Food Two: Protein

Jenna_Rizzo_jennaaaamariee7jennaaaamariee/TikTok

The second thing is to “add protein to every single meal and snack you eat throughout the day,” Jen says. “I don't care who you are, you're probably not eating enough protein.”

Protein Keeps You Satiated and Helps Burn Fat

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“Not only is protein going to help you feel full for longer periods of time, it's going to naturally increase your body's ability to burn fat,” Jen explains.

It Promotes Muscle Tone

Jenna_Rizzo4jennaaaamariee/Instagram

“It also creates a nice muscle tone so when you do lose weight, you don't end up looking skinny fat,” she continues.

RELATED:5 Reasons Your Body May be at Risk for Heart Disease

Aim for 30 Grams of Protein Per Meal and 15 Per Snack

Jenna_Rizzo_jennaaaamariee8jennaaaamariee/TikTok

“You want to aim for about 30 grams of protein per meal and 15 grams of protein per snack,” she says. “Protein is necessary for all of us, and it is especially good when trying to lose weight,” agrees Collingwood. “Protein helps to keep you satiated for longer periods of time as well as having a higher thermic effect of food meaning it burns more calories to digest it than fat or carbs.” She recommends aiming for 30 grams per meal “and depending on body weight and activity level, getting a bit more in snacks is also beneficial.”

💪🔥Body Booster: If you want to lose weight, try adding fermented food to your diet and amping up your protein intake.

@jennaaaamariee

Start eating the first one & watch your bloating disappear.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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By Leah SuzanneMay 12, 2025
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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.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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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.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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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 accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

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

She Recommends Walking After a Workout to “Cool Down

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

Calorie Deficit

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

Meal Plan

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

Here Is What She Eats in a Day

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

Hydration

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

Working Out

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

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

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