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

10 High Fiber Foods That Will Help You Lose Weight 10x Faster, According to Nutritionist

Lose weight by amping up your fiber intake with these healthy foods.

Leah Groth
By Leah GrothMay 15, 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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Shutterstock/Anatoliy Cherkas
Leah Groth
By Leah GrothMay 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Eating more – not less – can help you lose weight. However, it involves knowing exactly what to eat. Health experts unanimously agree that the best weight loss diets involve eating a sufficient enough of protein and fiber. “Fiber is indigestible plant matter. Your body tries to digest it and it can’t,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “While it is trying to digest the fiber, the digestive tract is working and it makes you feel full and satisfied for longer,” she continues. “It also contributes to larger stools, which help prevent constipation and can also add form to stool if loose stool is a problem.” But not all fibrous foods are created equal. Here are 10 that she recommends if you are trying to lose weight.

1. Legumes

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Legumes, including beans and lentils are high in soluble fiber, explains Collingwood. “Beans are quite filling and they are really versatile in recipes,” she says. She suggests adding them to soups and salads, using them to make curries, or serving as a side dish.

Related: 5 Ways to Stay in Shape and Achieve Your Dream Body

2. High Fiber Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

An easy way to amp up your fiber intake is via high fiber cereal, including All Bran, Bran flakes, Fiber One, and Kashi, which “can be a mix of soluble and insoluble fiber,” she says. “A little bit can go a long way with some cereals, which offer up to 12-14 grams of fiber per serving.” If you don’t want to eat in a bowl with milk, you can add cereal to smoothies or yogurt, or use in salad for an extra crunch.

3. Berries

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Berries – including strawberries, raspberries, blackberries, and blueberries – are fibrous fruits. “Berries have edible seeds that provide fiber,” she explains. Eat berries on their own, or add to your yogurt, smoothie, salad, or even eat them as a dessert.

4. Whole Grains

Bowl with tasty oatmeal on white wooden tableShutterstock

Whole grains – like whole grain bread, oatmeal, or brown rice – are also great sources of fiber. “You can get the benefits of whole grains (extra nutrients) as well as more fiber,” she said. You can make sandwiches for lunch, toast for breakfast, or have a bowl of oatmeal.

5. Fruit with Skin

Pear tree. Ripe pears on a tree in a gardenShutterstock

Eating your fruit – like apples and pears – with skin offers some extra benefits. “Anytime you eat the skin on a fruit, you are getting a nice dose of fiber,” Collingwood says. If you don’t feel like snacking on a piece of fruit, consider adding to your salad or chopping up an apple and dipping it in peanut butter or Greek yogurt for a sweet treat or snack.

6. Cruciferous Veggies

Brussels,Sprouts,Roasted,vegetableShutterstock

Cruciferous veggies, including kale, brussel sprouts, broccoli, cauliflower, and cabbage, are also great sources of fiber and packed with other nutrients as well, says Collingwood. She recommends eating them sauteed, roasted, raw in salads, or juiced.

7. Potato or Sweet Potato with Skin

Roasted Sweet PotatoShutterstock

Don’t even think about peeling your potato or sweet potato, says Collingwood. “Potatoes are high in antioxidants but when you eat the skin you also get the added benefits of the fiber,” she explains. How should you eat them? Baked, mashed, cut in cubes or strips and air fried, she recommends.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

8. Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

Nuts and seeds (flax, hemp, chia seeds, almonds, pistachios, etc) boast lots of nutrition. “Nuts and seeds are famous for their monounsaturated and omega-3 fats, but they also provide fiber,” Collingwood explains. Eat them roasted as a snack, added to cereal, quick breads, salads, smoothies, etc.

9. Bean Based Pastas

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

Bean based pastas (chickpea, edamame, black bean) offer a lot of fiber, says Collingwood. “White pasta doesn’t traditionally have much fiber, but when you choose a pasta that is made with beans, the fiber content skyrockets,” she says.

10. Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocados are surprisingly fibrous. “We think of avocado as a source of fat, but they are surprisingly high in fiber,” says Collingwood. Slice in half for a snack, add to salads, avocado toast, or in a smoothie.

💪🔥Body Booster: Try not to peel your potatoes! The skin of both sweet and white potatoes is a great source of fiber.

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Nutrition & Diet

I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds 

Happy young woman on scales at home
Shutterstock
Leah Groth
By Leah GrothMay 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one clip, she offers three simple tips on losing weight. “Here's exactly what you need to do to lose your first 10 pounds,” she says in the video.

1. 30 Minutes of Exercise Per Day

@project.s.lifestyle

Lose your 1st 10 lbs #weightlossjourney #weightlosstips #weightlosscoach

“Number one, you want to get a 30 minute walk in every single day,” says Soraya, adding that “you can also do other types of movement” too. “So this can be a 30 minute dance workout, it can be a 30 minute YouTube workout video, it can be a 30 minute bike ride, whatever feels good for you” she continues. “But you want to make sure you're doing some type of light movement every single day for 30 minutes.”

2. Aim for 10,000 Steps for Weight Loss, Science Says

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

How long should you walk for if you want to lose weight? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Related: Woman Stuns Fans With Her Flat Belly After Losing 30 Pounds with These 5 Habits

3. Add Fiber to Your Diet

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

“Number two, instead of cutting out food, I want you to add one high fiber food to every single one of your meals,” says Soraya. “Some examples of high fiber foods are vegetables, fruits, whole wheat bread, whole wheat pasta, different things like that. So basically you want to focus on adding instead of subtracting.”

4. Also, Make Sure to Eat Enough Protein, Science Says

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Chris McMahon, a nutrition and fitness coach, agrees. He says to “make sure you're getting plenty of fiber,” says McMahon, as it is “connected to hunger and fullness.” However, you also need to eat enough protein. 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.

5. Hydrate

Woman drinking water in summer sunlightShutterstock

“Number three, you want to drink half your body weight and ounces of water. So if you weigh 200 pounds, you want to drink 100 ounces of water every day,” says Soraya.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

6. Here Is How Much Water You Should Drink, According to Science

Eight glasses of water a dayShutterstock

According to the U.S. National Academies of Sciences, Engineering, and Medicine 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.

💪🔥Body Booster: Adding fiber to your diet will promote digestion and also help you feel full faster.

Nutrition & Diet

10 High Fiber Foods That Will Help You Lose Weight 10x Faster, According to Nutritionist

Woman making fruits smoothies with blender
Shutterstock/Anatoliy Cherkas
Leah Groth
By Leah GrothMay 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Eating more – not less – can help you lose weight. However, it involves knowing exactly what to eat. Health experts unanimously agree that the best weight loss diets involve eating a sufficient enough of protein and fiber. “Fiber is indigestible plant matter. Your body tries to digest it and it can’t,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “While it is trying to digest the fiber, the digestive tract is working and it makes you feel full and satisfied for longer,” she continues. “It also contributes to larger stools, which help prevent constipation and can also add form to stool if loose stool is a problem.” But not all fibrous foods are created equal. Here are 10 that she recommends if you are trying to lose weight.

1. Legumes

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Legumes, including beans and lentils are high in soluble fiber, explains Collingwood. “Beans are quite filling and they are really versatile in recipes,” she says. She suggests adding them to soups and salads, using them to make curries, or serving as a side dish.

Related: 5 Ways to Stay in Shape and Achieve Your Dream Body

2. High Fiber Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

An easy way to amp up your fiber intake is via high fiber cereal, including All Bran, Bran flakes, Fiber One, and Kashi, which “can be a mix of soluble and insoluble fiber,” she says. “A little bit can go a long way with some cereals, which offer up to 12-14 grams of fiber per serving.” If you don’t want to eat in a bowl with milk, you can add cereal to smoothies or yogurt, or use in salad for an extra crunch.

3. Berries

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Berries – including strawberries, raspberries, blackberries, and blueberries – are fibrous fruits. “Berries have edible seeds that provide fiber,” she explains. Eat berries on their own, or add to your yogurt, smoothie, salad, or even eat them as a dessert.

4. Whole Grains

Bowl with tasty oatmeal on white wooden tableShutterstock

Whole grains – like whole grain bread, oatmeal, or brown rice – are also great sources of fiber. “You can get the benefits of whole grains (extra nutrients) as well as more fiber,” she said. You can make sandwiches for lunch, toast for breakfast, or have a bowl of oatmeal.

5. Fruit with Skin

Pear tree. Ripe pears on a tree in a gardenShutterstock

Eating your fruit – like apples and pears – with skin offers some extra benefits. “Anytime you eat the skin on a fruit, you are getting a nice dose of fiber,” Collingwood says. If you don’t feel like snacking on a piece of fruit, consider adding to your salad or chopping up an apple and dipping it in peanut butter or Greek yogurt for a sweet treat or snack.

6. Cruciferous Veggies

Brussels,Sprouts,Roasted,vegetableShutterstock

Cruciferous veggies, including kale, brussel sprouts, broccoli, cauliflower, and cabbage, are also great sources of fiber and packed with other nutrients as well, says Collingwood. She recommends eating them sauteed, roasted, raw in salads, or juiced.

7. Potato or Sweet Potato with Skin

Roasted Sweet PotatoShutterstock

Don’t even think about peeling your potato or sweet potato, says Collingwood. “Potatoes are high in antioxidants but when you eat the skin you also get the added benefits of the fiber,” she explains. How should you eat them? Baked, mashed, cut in cubes or strips and air fried, she recommends.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

8. Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

Nuts and seeds (flax, hemp, chia seeds, almonds, pistachios, etc) boast lots of nutrition. “Nuts and seeds are famous for their monounsaturated and omega-3 fats, but they also provide fiber,” Collingwood explains. Eat them roasted as a snack, added to cereal, quick breads, salads, smoothies, etc.

9. Bean Based Pastas

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

Bean based pastas (chickpea, edamame, black bean) offer a lot of fiber, says Collingwood. “White pasta doesn’t traditionally have much fiber, but when you choose a pasta that is made with beans, the fiber content skyrockets,” she says.

10. Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocados are surprisingly fibrous. “We think of avocado as a source of fat, but they are surprisingly high in fiber,” says Collingwood. Slice in half for a snack, add to salads, avocado toast, or in a smoothie.

💪🔥Body Booster: Try not to peel your potatoes! The skin of both sweet and white potatoes is a great source of fiber.

Nutrition & Diet

15 Tips on How to Use Fiber for Weight Loss

Sport And Diet. Cheerful Fitness Girl Eating Vegetable Salad Standing In Studio Over Yellow Background.
Shutterstock
Leah Groth
By Leah GrothJun 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

When trying to lose weight, lots of people focus on amping up their protein intake. However, increasing the amount of fiber you eat can also be a game-changer. Obviously, you can take a fiber supplement. However, there are lots of other ways to get more nutrients into your diet. Here are 15 tips on how to use fiber for weight loss, according to research and health experts.

Aim for 30 Grams of Fiber

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

A study published in Annals of Internal Medicine found that eating 30 grams of fiber each day can help you lose weight, lower blood pressure, and improve the body's response to insulin just as effectively as the more complex American Heart Association's (AHA) diet.

Fiber Takes Longer to Digest

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at homeShutterstock

How does fiber help with weight loss? For one, “this nutrient can help people feel fuller longer because it takes longer to digest,” says Dominique R. Williams, MD, MPH, medical director and obesity specialist at Abbott.

Consciously Incorporate Fiber Into Every Dish

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Williams recommends incorporating high-fiber fruits, vegetables, whole grains, and beans into meals. “An easy way to do this is to ‘upgrade’ every dish,” she says.

Swap Whole Grain Pasta for White Pasta

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

No, you don’t have to sacrifice your love of pasta to lose weight. “Use whole-grain pasta instead of white,” suggests Williams. Alternatively, you can try a chickpea pasta like Banza, which is high in protein and fiber.

Eat Veggies with Dip

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Looking for a snack that adds some fiber to your diet? “Use veggies with dip instead of chips,” she says.

Add Fruit

Fresh,Fruits,Nutrition,health,food.Shutterstock

Fruit is a great source of fiber and can sweeten up any meal, says Williams. “Top whole grain toast or whole grain cereal with fruit,” she recommends.

Pair Fiber with Protein

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Williams stresses that people on weight loss journeys should also prioritize protein intake. Here’s why: “As people lose weight, they also lose muscle. Increasing protein not only helps to preserve muscle during weight loss but also helps to control appetite and body weight,” she says.

Nutrition Shake

Young woman with glass of delicious milk shake in kitchenShutterstock

Williams recommends Incorporating a nutrition shake like Abbott’s Protality. “It has 4 grams of fiber and 30 grams of high-quality protein can help increase protein and fiber intake as one looks to balance their diet,” she says.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

Chia seeds are also high fiber and packed with omega 3, says Amy Lee, MD, Chief Medical Advisor at Lindora. “Its ability to expand with liquids can help with keeping one full and satisfied,” she says. They are also great for throwing in a smoothie or sprinkling on yogurt or a smoothie bowl.

Psyllium Husk

Plantain husk in a jar with the inscription psyllium and a glass of water on a light background.Shutterstock

Psyllium husk is a great source of fiber. A study published in the Sept. 15, 2018, American Journal of Clinical Nutrition, found that psyllium husk also helps lower LDL cholesterol levels as well as two other lipid markers for heart disease.

Swap Your Cereal for High Fiber Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

If you eat cereal in the morning, make sure to pay attention to the fiber content. One-half cup of Fiber One cereal boasts 14 grams of fiber, while All Bran offers 10 for the same serving.

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

Swap White Rice for Barley or Brown Rice

bowl of barley grains on a wooden tableShutterstock

When choosing between rice, remember that brown has more fiber. White rice only has 0.6 grams of fiber per one-cup serving. One cup of cooked barley has 9 grams of fiber, while the same serving of brown rice offers 4.

Swap White Bread for Wheat

Happy woman showing bread with heart shapeShutterstock

When choosing bread, always opt for whole grains. One slice of white bread offers about 0.8 grams of fiber. The same slice of whole wheat bread boasts around 3.

Add Beans to Your Salad or As a Side

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

If you are making a salad or looking for a side, throw in some beans. One-half cup of kidney or lima beans offers 6 grams of fiber, while baked beans have 5.

RELATED: 10 Ways to Lose Your Arm Flab in 4 Weeks

Leave the Skin On Your Fruit

Ripe red apples on table close upShutterstock

Whether you are eating an apple or a pear, leave the skin on. You might not know this, but about half the fiber in either fruit is courtesy of the skin.

💪🔥Body Booster: To maintain muscle while losing weight and manage your appetite, eat more protein-rich foods like lean meats, fish, eggs, legumes, and low-fat dairy products.

Nutrition & Diet

10 Best Foods That Melt Fat While Keeping You Full

Dr. Anthony Balduzzi FitMotherProject
Copyright FitMotherProject/YouTube
Christopher Roback
By Christopher RobackJan 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
✓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.

Tired of diets that leave you hungry and miserable? You're not alone. The secret to sustainable weight loss isn't about starving yourself – it's about choosing the right foods that keep you satisfied while helping your body burn fat more efficiently.

Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families across 100 countries transform their health through smart food choices. With degrees from the University of Pennsylvania in Nutrition & Neuroscience and a Doctorate in Naturopathic Medicine, he's discovered that certain foods can actually help you lose weight while keeping you full. Let's count down his top 10 foods that can revolutionize your weight loss journey, starting with good and building up to the absolute best.

Raw Nuts and Seeds: Your Craving-Crushing Snack

A variety of nuts in wooden bowls.Shutterstock

"When you're 3:00 PM and you're starting to get hangry, nuts can be the savior there," Dr. Balduzzi shares. He recommends storing raw nuts in the freezer and explains they're "loaded with protein, loaded with healthy fats, loaded with fiber." This combination keeps you full and satisfied between meals.

Green-Tip Bananas: The Gut-Health Game Changer

A,Bunch,Of,Bananas,And,A,Sliced,Banana,On,A

Shutterstock

"When you catch a banana when it's got a green tip, it is rich in resistant starch," Dr. Balduzzi explains. This special fiber feeds your gut bacteria, improving weight loss and keeping you satisfied longer. His tip: Keep bananas separated to maintain their green tips longer.

S-Fish: The Omega-3 Fat Burner

Grilled sardines with addition of fresh herbs, lemon and spices on a wooden background. Grilled seafood, barbecueShutterstock

Wild salmon, sardines, and certain shellfish are excellent choices. "These healthy fats improve heart and brain health while supporting weight loss," Dr. Balduzzi says. He specifically recommends lower-mercury options rich in omega-3s for sustainable weight loss.

Avocado: The Blood Sugar Balancer

Woman shows sliced avocado. Close-up of a woman scooping out an avocado pulp with a spoon. Vegetarian food concept. Foods with vitamin E, avocado oil and antioxidants. Conscious nutrition concept.

Shutterstock

"Avocados have a special nutrient that researchers are calling avocatin B," Dr. Balduzzi shares. "It actually helps regulate blood sugar levels, increases insulin sensitivity." This means sustained energy and better appetite control throughout the day.

Eggs: The Breakfast of Champions

Poached eggsShutterstock

"If you're having a couple eggs for breakfast, I'd say anywhere from one to three, it can actually help your heart health because eggs are nutrient powerhouses," Dr. Balduzzi states. The combination of protein and nutrients helps prevent mid-morning hunger.

Organic Salad Greens: The Foundation for Lasting Fullness

Make these your go-to base for satisfying meals. Dr. Balduzzi prefers organic baby lettuces over spinach, noting, "You open this up, take your hand like a crane, stick it in, pull out a glob, drop it on your plate." He recommends topping with hemp seeds, olive oil, and protein for a filling meal that supports weight loss.

Chia Seeds: The Ultimate Appetite Controller

Chia seeds close-up with a wooden spoon. Chia seeds macro. Dry healthy supplement for proper nutrition.Shutterstock

"When that gel gets into your stomach, it keeps you full longer. So these things are like a calorie hack," Dr. Balduzzi explains about chia seeds. Loaded with omega-3s, fiber, and protein, they're his top pick for natural appetite control and sustainable weight loss.

Remember, sustainable weight loss isn't about restrictive dieting – it's about choosing foods that work with your body, not against it. These ten foods provide the perfect foundation for a healthy, sustainable weight loss journey. Start incorporating them into your meals today, and experience the difference of losing weight without feeling hungry.

Grass-Fed Beef: The Satisfaction Solution

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

"Grass-fed meat is much lower in calories. You eat grass-fed meat for the year, you're going to save over 17,000 calories just because it's lower in fat," Dr. Balduzzi explains. It also contains CLA, which helps with weight loss, keeping you satisfied for hours.

Beans and Lentils: The Hunger-Fighting Fiber Champions

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

These plant-based proteins are weight loss champions. "Beans have an amazing kind of soluble fiber. It's one of the most reliable foods possible for lowering your cholesterol, helping your gut bacteria," Dr. Balduzzi explains in his post. He recommends pressure-cooked beans to reduce lectins and suggests incorporating them into chilies and traditional dishes.

Blueberries: The Fat-Burning Activator

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

Here's a powerful finding: "People who ate one cup of blueberries every single day for two weeks had higher fat burning during exercise," Dr. Balduzzi reveals. He recommends wild blueberries for their concentrated nutrients, perfect in smoothies or with Greek yogurt.

Nutrition & Diet

Nutrition Coach Reveals 7 Calorie Deficit Tips to Help You Lose 20 Pounds

Brittney_Blanco4
Leah Groth
By Leah GrothJan 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling to get into or stay in a calorie deficit? Following these expert tips may be the help you need to achieve your weight loss goals in 2025. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new social media post, she cracks the calorie code and reveals precisely what you need to do if you want to lose weight fast. “7 calorie deficit tips to help you lose your next 20 pounds,” she writes across the Instagram video. “You will lose the weight when you stay consistent with your calorie deficit,” she adds in the post, throwing down 7 tips.

Boost Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Chances are, you aren’t eating enough fiber. “Boost fiber intake to 25g/day,” Brittney suggests. “Focus on incorporating fiber-rich foods like vegetables, fruits, whole grains, legumes, and seeds into your diet,” she adds. What is so great about it? “Fiber helps keep you full longer, stabilizes blood sugar levels, and supports digestion, making it easier to stick to your calorie deficit.”

RELATED: She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Focus on High-Volume, Low-Calorie Foods

Fresh Berries at the Farmers MarketShutterstock

Next, shift your focus to eating high-volume, low-calorie foods. “Include nutrient-dense, low-calorie options like leafy greens, cucumbers, zucchini, and berries,” she says. “These foods let you eat larger portions without consuming too many calories, helping you feel satisfied.”

Prioritize Protein

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, prioritize protein. “Add a protein source to every meal and snack, such as chicken, fish, eggs, Greek yogurt, or tofu,” she says. “Protein supports muscle preservation and helps manage hunger while in a calorie deficit.”

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

Track Your Intake

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Next up, track your intake. “Use a food tracking app to monitor calories, macros, and fiber intake,” she says. “This keeps you accountable and highlights areas for improvement.” Looking for an app to try? MyNetDiary makes the process easy and fun.

Drink Plenty of Water

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Next, drink plenty of water. “Stay hydrated by drinking at least half your body weight in ounces daily,” she says. “Water helps reduce cravings, supports digestion, and prevents overeating caused by mistaking thirst for hunger.”

Choose Low-Calorie Fruits for Snacks

Fresh sliced watermelon wooden backgroundShutterstock

You can snack, but make sure to choose low calorie fruits for snacks. “Swap high-calorie snacks for fruits like berries, apples, oranges, or watermelon,” she says. “These fruits are naturally sweet, low in calories, and high in fiber, making them perfect for curbing cravings.”

Incorporate Movement Daily and Aim for 10k+ Steps

Uses a fitness watch bracelet. woman sports lifestyle fitness in the city cardio endurance training.Shutterstock

Lastly, incorporate movement daily, aiming for 10,000 steps. “Add strength training and aim to walk at least 10,000 steps daily to boost your calorie burn and support overall health,” she suggests. “Combining regular movement with a calorie deficit accelerates fat loss.”

RELATED: She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

These Tips Will Help You Stay Consistent and Lose Weight

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workout

The bottom line? “By focusing on fiber, movement, and mindful eating, you’ll stay consistent and achieve your weight-loss goals!” 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

Coach Lost 44 Lbs by Doing These 3 Things

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Copyright laura.fitwoman/Instagram
John-Chapple1
By John-Chapple1Jan 30, 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.

Are you working out but not achieving your weight loss goals? According to one expert, you don’t need to slave away at the gym to lose weight. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new Instagram post, she reveals the three things she does instead. “How I stay lean while working out inconsistently,” she writes. CAN’T BE CONSISTENT WITH/ YOUR MOVEMENT?👇🏼Here’s how to still STAY LEAN!”

You Can Stay in Shape When You Are “Out of Routine”

“Ngl, the beginning of the year has been a whirlwind but in the best way possible. 2 months, 4 trips which means I’ve been out of routine for basically half of that time. It requires focus on overall lifestyle habits!” she says.

These 3 Things Will Help You Stay On Tracks

“But!!! I haven’t lost my results and l’ve managed to still stay fairly lean. if you’re not able to stay consistent with a workout routine because of travel, health reasons etc. here are 3 things you can do to stay on track with your progress!” she added.

Walking

Walking is the first thing you should do. “Walking is effective for staying lean because it is STILL a form of cardio and great for fat/ calorie burning weight management! It’s accessible, sustainable, and can be easily integrated into daily routines no matter where you’re at or how you’re feeling!” she says.

Doing What You Can

Next, she recommends just doing what you can. “You may think 10 minutes of working out is useless but the point is you need to do what you can when you can! Not only does any type of movement improve your mood, increase your energy etc. but I promise you quick movement can still be effective and keep you on track!” she says.

Limiting Sugar

Finally, limiting sugar will go a long way. “We all love a sweet treat here and there but cutting down on sugar while in an inconsistent movement phase can legit make a big difference on your body. Blood sugar levels will normalize which also helps with cravings, mood, energy & the list goes on. Also sugar is just empty (high) calories with 0 nutritional value so we ain’t about it.

Cut it out and see the wonders!” she writes. “So the next time you find yourself unable to stay consistent just know you can keep up with your progress while dedicating less time to moving your body.”

Stop Following Diets

In another recent post, she revealed five things she stopped doing to lose 44 pounds, starting with ditching diets. If you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

Next, don’t eat less even if you think it will help you lose weight. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

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

Stop Overdoing It with Exercise

Don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

“Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

Stop Setting Weight Loss Goals

“Stop having goals,” is her final tip. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost Over 75 Lbs with These 6 Easy Habits

Cassie B cassiebfitness
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Leah Groth
By Leah GrothJan 30, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Are you trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Healthy Body

7 Best Back Pain Exercises

Ask Doctor Jo
Copyright AskDoctorJo/YouTube
Christopher Roback
By Christopher RobackJan 30, 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
✓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.

That nagging back pain from sitting too long or lifting something awkwardly doesn't have to ruin your day. Whether it's from hunching over your desk or an overenthusiastic workout, relief is possible with the right stretches and exercises.

Physical Therapist and Doctor of Physical Therapy Doctor Jo has helped millions find relief from common aches and pains through her practical approach to physical therapy. With over 2 million YouTube subscribers, Dr. Jo specializes in creating easy-to-follow exercise routines you can do at home. Follow along with these expert-approved stretches to help ease your back pain today.

Start with the Pelvic Tilt for Core Engagement

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Begin by lying on your back with your knees bent. "The pelvic tilt is exactly what it sounds like—you're taking your pelvis and tilting it back," Dr. Jo explains in her post. Place your hands in the curve of your lower back and press down, trying to flatten your back against your hands. Hold this position for 3-5 seconds before releasing. Dr. Jo recommends starting with 10 repetitions to activate those core muscles.

Bridge Your Way to Better Back Health

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After mastering the pelvic tilt, move on to bridge exercises. "Lift your hips up until you form a straight line with your body," Dr. Jo instructs. The key is controlled movement—lower yourself back down one vertebra at a time rather than dropping quickly. Start with 10 bridges, focusing on smooth, deliberate movements that help loosen tight muscles and promote healing.

Single Knee-to-Chest Stretch for Targeted Relief

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For this stretch, Dr. Jo recommends grabbing under your knee rather than over it to protect your joints. "Pull your knee toward your chest as far as comfortable," she advises. Hold this position for 30 seconds, then switch sides. Complete three sets on each leg, allowing yourself to feel a gentle stretch in your lower back.

Double Knee-to-Chest for Full Back Release

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Take the stretch further by bringing both knees to your chest simultaneously. "You should feel this stretch right underneath your lower back area," notes Dr. Jo. Hold for 30 seconds and repeat three times. Remember to grab underneath your knees if you have any knee sensitivity.

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

Trunk Rotations for Spinal Mobility

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Keep both legs together while lying on your back and rotate them to one side. Dr. Jo emphasizes keeping your upper body grounded while rotating: "Move only as far as comfortable, not to the point of pain." Hold each rotation for 3-5 seconds and complete five repetitions on each side.

Prayer Stretch for Full Back Extension

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Moving to your hands and knees, extend your arms forward into what Dr. Jo calls the prayer stretch. Reach as far forward as comfortable while lowering your head between your arms. Hold this position for 30 seconds, feeling the stretch along your entire back.

Finish with Yoga-Inspired Flow

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End your routine with a flowing movement between plank, upward dog, and downward dog positions. "Hold each position for 3-5 seconds," Dr. Jo instructs. This dynamic stretch combination helps improve flexibility and strength throughout your back. Repeat the sequence 3-5 times. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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