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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.

I’m a Doctor and This Is Exactly How to Lose “Serious Weight” with Intermittent Fasting

Dr. Eric Berg reveals 12 steps to maximizing weight loss with time restricted eating.

FACT CHECKED BY Alek Korab
Dr. Eric Berg DC
FACT CHECKED BY Alek Korab

Do you want to lose “serious” weight? Intermittent fasting is a method you should check out, says one expert. Eric Berg, DC, is a doctor and chiropractor who specializes in keto and intermittent fasting. He regularly shares videos on how to lose weight with time restricted eating and has amassed a whopping 12.1 million YouTube subscribers. In a viral video he talks about “doing intermittent fasting for some serious weight loss.”


There Are Many Pros to Intermittent Fasting, he Says

“There are many magical and very cool things about intermittent fasting that you need to be aware of,” he says at the start of the video. “First of all, it's extremely cheap. In fact, it's free. In fact, you'll save money. It's easy and it doesn't require any effort. You're not doing something, you're just avoiding something. You're avoiding food. Fasting gives you a lot of extra time so you're not constantly cooking all day. Fasting will help you live longer. It makes you smarter because it improves your cognitive function. It elevates your mood and lowers your risk for many diseases. So there are a lot of benefits.”

You Also Don’t Have to Spend a Lot of Time or Money on Food

Young woman putting goods on counter in supermarketShutterstock

He also adds that “because you're not cooking all day, you're gonna have a lot of extra time on your hands. So you're gonna have to find something to do. And because you're not spending all this extra money on food, you'll have a lot of extra money that you have to figure out what to do and that's a problem.”

Intermittent Fasting Is Not a Diet But a Pattern of Eating

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

“Intermittent fasting is not a diet, it's a pattern of eating and not eating,” he continues. It's putting you in the driver's seat of when you tell your body it can eat and when it needs to avoid eating.” He points out that “so many times you'll get a very unhealthy answer if you ask your body what it's in the mood for. This especially applies to when your blood sugars are a problem because if your blood sugars are too low or too high, you're gonna get an insane answer. So it's kind of like you being in the backseat of a car and having some insane driver drive you around. This is not a good situation because you're no longer in control and unfortunately food has been controlling you your entire life. In fact, our whole existence revolves around food. So doing it in the fasting starts to put you in control over this insanity, which is a very powerful thing for you personally with your willpower, with your self discipline, and especially for your health.”

Every Time You Eat, You Trigger insulin

“The one thing that you need to know about intermittent fasting is that every time you eat, you trigger insulin. So insulin not only increases with sugar and carbs, but also from just eating in general. So the less frequent you eat, the less insulin you're gonna trigger and the more benefits you're gonna have,” Dr. Berg continues.

Bodies Have Evolved Over Time to Not Eating

Man eatsShutterstock

“Our bodies have evolved over a very long period of time to not eating, because long ago

food wasn't very available. So our bodies have adapted and developed all sorts of very amazing genetics for surviving without food. And when I'm talking about survival, I'm talking about those genes that are survival genes, repair genes, disease genes turning off. Like for example, cancer turns off when you fast. So all sorts of fascinating survival things related to your DNA get activated when you start fasting,” he reveals.

Step 1: Stop Snacking

Woman eating snacks in night next to the opened fridge.Shutterstock

The average person who is consuming three meals a day with snacks in between meals, “like six meals,” will be getting “a lot of spikes of insulin through the day and their body is suffering immensely from this,” he says. “So the first thing to do is to stop snacking. That's step number one. So then you just have three meals a day. And so then you do that until you're comfortable.”

Step 2: Skip Breakfast

Healthy Breakfast - Oatmeal with dried fruit s.Shutterstock

“The next stage is to skip your breakfast or that first meal,” he says. “So in other words, when you wake up in the morning because you're not snacking, you're not really gonna be hungry, especially if you're doing keto,” he continues. “So let the lack of appetite in the morning dictate whether you eat or not because the underlying principle is don't eat unless you're hungry.”

Step 3: Push Back the Timing of Your First Meal

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

“So you wake up, you're not hungry, don't eat, go as long as you can until your first meal. Okay? So you work up to your first meal being let's say at noon, right? Lunchtime. So let's say you're eating at 12 and six. That gives you 18 hours of fasting, okay? You have this window of eating, which is six hours, and then you have 18 hours of fasting,” he continues.

Step 4: Add Fat at the End of the Meal

Cropped image of a beautiful and fit Asian woman in gym clothes cutting an avocado and preparing her healthy breakfast in the kitchen before going to the gym.Shutterstock

“Now to add a little help to the situation, if you add more fat at the end of the meal, whether it's avocado, handful of nuts like macadamia nuts or pecans or any type of fat, that will allow you to fast longer in, get into the next stages easier,” he says.

Step 5: Add Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

“As a side note, there's a lot of other things we can do to improve this situation, especially with blood sugars as well. For example, if you eat a big salad as the first thing that you eat in your meal and you put olive oil dressing on an extra virgin olive oil and you put some balsamic vinaigrette or even apple cider vinegar on that salad, you're gonna create a really cool effect with your blood sugars,” Dr. Berg claims.

Step 6: Eat a Lot of Fiber

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

Next, make sure “you're eating a lot of fiber,” he says. Fiber buffers. Insulin fiber is the only carbohydrate that won't trigger insulin. The oil in the extraversion. Olive oil is also another thing that really won't trigger insulin that much, if at all. And the oil helps you extract some of the fat soluble nutrients from that salad. And I'm talking about the phytonutrients, which are fat soluble. So you get the benefit of that vinegar, whether you do outside of vinegar or balsamic vinaigrette gives you a very potent antidiabetic effect 'cause it helps you lower blood sugars as well as insulin. Yu can also add some cinnamon to your diet, “like whether it's in that drink or in something else, cinnamon is another potent thing to help your blood sugars,” he says.

Step 7: Add Vitamin D

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

He also recommends getting vitamin D. “It is another thing you can add to this mix and just get more sun that will help you,” he says.

Step 8: Fast for 18 Hours Until You Get Comfortable

Skip breakfast concept with no symbol and clock on plateShutterstock

At this poing you're at the stage where you're eating two meals a day and during a six hour window. “Now ideally you wouldn't wanna snack within that window, but if you had to, that would be the time to snack, not in the fasting window, because we want that 18 hours of just pure fasting. So you're gonna do this for a period of time until you get comfortable,” he says.

Step 9: Shift to a 20 Hour Fasting Period, Making Meals Closer Together

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

“As you get used to it, then you wanna take it to the next step, especially if you wanna lose more weight,” he says. “What we wanna do is we wanna take those two meals and get 'em closer together, like within a four hour period. So let's say for example, you get up in the morning, you fast all the way to noon, you're still not hungry, you keep going, and then you fast until two o'clock, you have your first meal and your second meal at six. So now we have a four hour eating window and a 20 hour fasting window, which is gonna be even better. And you're gonna see more fat loss.

Step 10: Move to OMAD

After a “couple weeks until you feel comfortable,” he recommends switching to one meal a day, AKA OMAD. “Now what's happening is we collapse these two meals together as one, one large meal. Make sure it's nutrient dense and it's healthy and that's all you're gonna eat. Now, of course, you're not gonna be able to eat the same calories as you would when you're doing two meals, but the benefit of this is not really that you lower your calories, it's the fact that you're fasting for 23 hours. That's gonna produce even greater benefits for your immune system, for your brain, for your anti-aging, for your repair.”

Step 11: Eat Your Meal No Later Than 3:00 PM

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

He also recommends adding “another tweak” to the OMAD plan. “It's just a slight change that could make a big difference with your sleep and even a greater improvement in your blood sugars and insulin and insulin resistance. And that would be having that last meal no later than 3:00 PM,” he recommends. He points out that “the later that you eat, apparently that can interfere with your sleep cycles and that can stir up certain genes that are related to food and that can inhibit your sleep. So you might wanna just try this, eat a little bit sooner, make it a big meal right in the middle of the day, like maybe two or three, and see if you don't sleep a lot better.”

Step 12: Add Exercise or Keto to the Mix

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

He says there are a “lot of other things” you can do to improve your result, like adding exercise. “We can also add the healthy version of the ketogenic diet, which I promote, which just is higher quality ingredients and more nutrients in that meal.”

Step 13: Interject Periodic Prolonged Fasting

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

The last phase of fasting is really interjecting some periodic prolonged fasting episodes. So you can add in like once a week or once every two weeks of 48 hour fast or even a 72 hour fast. It's a three day or even 128 hour fast, which is a five day fast, which could be unbelievable for your immune system and especially if you wanted to prevent cancer because as soon as you start fasting for long periods of time, you are literally destroying cancer in your body,” he claims.

Start Slow and Gradually Improve Your Fasting, He Says

Intermittent fasting with clock, health asian young woman, girl weight loss, eating green fresh vegetable salad on dish, plate with eat healthy of breakfast food in morning, lunch on a table at home.Shutterstock

The bottom line? He recommends starting slow with intermittent fasting and “gradually improving your fasting to the point where you're really doing it for some serious weight loss and health benefits.”

Follow Dr. Eric Berg on Social Media

You can follow Dr. Eric Berg on social media. Here is his YouTube page. You can also subscribe to his newsletter via his website.

More For You

FACT CHECKED BY Alek Korab
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 “serious” weight? Intermittent fasting is a method you should check out, says one expert. Eric Berg, DC, is a doctor and chiropractor who specializes in keto and intermittent fasting. He regularly shares videos on how to lose weight with time restricted eating and has amassed a whopping 12.1 million YouTube subscribers. In a viral video he talks about “doing intermittent fasting for some serious weight loss.”


There Are Many Pros to Intermittent Fasting, he Says

“There are many magical and very cool things about intermittent fasting that you need to be aware of,” he says at the start of the video. “First of all, it's extremely cheap. In fact, it's free. In fact, you'll save money. It's easy and it doesn't require any effort. You're not doing something, you're just avoiding something. You're avoiding food. Fasting gives you a lot of extra time so you're not constantly cooking all day. Fasting will help you live longer. It makes you smarter because it improves your cognitive function. It elevates your mood and lowers your risk for many diseases. So there are a lot of benefits.”

You Also Don’t Have to Spend a Lot of Time or Money on Food

Young woman putting goods on counter in supermarketShutterstock

He also adds that “because you're not cooking all day, you're gonna have a lot of extra time on your hands. So you're gonna have to find something to do. And because you're not spending all this extra money on food, you'll have a lot of extra money that you have to figure out what to do and that's a problem.”

Intermittent Fasting Is Not a Diet But a Pattern of Eating

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

“Intermittent fasting is not a diet, it's a pattern of eating and not eating,” he continues. It's putting you in the driver's seat of when you tell your body it can eat and when it needs to avoid eating.” He points out that “so many times you'll get a very unhealthy answer if you ask your body what it's in the mood for. This especially applies to when your blood sugars are a problem because if your blood sugars are too low or too high, you're gonna get an insane answer. So it's kind of like you being in the backseat of a car and having some insane driver drive you around. This is not a good situation because you're no longer in control and unfortunately food has been controlling you your entire life. In fact, our whole existence revolves around food. So doing it in the fasting starts to put you in control over this insanity, which is a very powerful thing for you personally with your willpower, with your self discipline, and especially for your health.”

Every Time You Eat, You Trigger insulin

“The one thing that you need to know about intermittent fasting is that every time you eat, you trigger insulin. So insulin not only increases with sugar and carbs, but also from just eating in general. So the less frequent you eat, the less insulin you're gonna trigger and the more benefits you're gonna have,” Dr. Berg continues.

Bodies Have Evolved Over Time to Not Eating

Man eatsShutterstock

“Our bodies have evolved over a very long period of time to not eating, because long ago

food wasn't very available. So our bodies have adapted and developed all sorts of very amazing genetics for surviving without food. And when I'm talking about survival, I'm talking about those genes that are survival genes, repair genes, disease genes turning off. Like for example, cancer turns off when you fast. So all sorts of fascinating survival things related to your DNA get activated when you start fasting,” he reveals.

Step 1: Stop Snacking

Woman eating snacks in night next to the opened fridge.Shutterstock

The average person who is consuming three meals a day with snacks in between meals, “like six meals,” will be getting “a lot of spikes of insulin through the day and their body is suffering immensely from this,” he says. “So the first thing to do is to stop snacking. That's step number one. So then you just have three meals a day. And so then you do that until you're comfortable.”

Step 2: Skip Breakfast

Healthy Breakfast - Oatmeal with dried fruit s.Shutterstock

“The next stage is to skip your breakfast or that first meal,” he says. “So in other words, when you wake up in the morning because you're not snacking, you're not really gonna be hungry, especially if you're doing keto,” he continues. “So let the lack of appetite in the morning dictate whether you eat or not because the underlying principle is don't eat unless you're hungry.”

Step 3: Push Back the Timing of Your First Meal

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

“So you wake up, you're not hungry, don't eat, go as long as you can until your first meal. Okay? So you work up to your first meal being let's say at noon, right? Lunchtime. So let's say you're eating at 12 and six. That gives you 18 hours of fasting, okay? You have this window of eating, which is six hours, and then you have 18 hours of fasting,” he continues.

Step 4: Add Fat at the End of the Meal

Cropped image of a beautiful and fit Asian woman in gym clothes cutting an avocado and preparing her healthy breakfast in the kitchen before going to the gym.Shutterstock

“Now to add a little help to the situation, if you add more fat at the end of the meal, whether it's avocado, handful of nuts like macadamia nuts or pecans or any type of fat, that will allow you to fast longer in, get into the next stages easier,” he says.

Step 5: Add Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

“As a side note, there's a lot of other things we can do to improve this situation, especially with blood sugars as well. For example, if you eat a big salad as the first thing that you eat in your meal and you put olive oil dressing on an extra virgin olive oil and you put some balsamic vinaigrette or even apple cider vinegar on that salad, you're gonna create a really cool effect with your blood sugars,” Dr. Berg claims.

Step 6: Eat a Lot of Fiber

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

Next, make sure “you're eating a lot of fiber,” he says. Fiber buffers. Insulin fiber is the only carbohydrate that won't trigger insulin. The oil in the extraversion. Olive oil is also another thing that really won't trigger insulin that much, if at all. And the oil helps you extract some of the fat soluble nutrients from that salad. And I'm talking about the phytonutrients, which are fat soluble. So you get the benefit of that vinegar, whether you do outside of vinegar or balsamic vinaigrette gives you a very potent antidiabetic effect 'cause it helps you lower blood sugars as well as insulin. Yu can also add some cinnamon to your diet, “like whether it's in that drink or in something else, cinnamon is another potent thing to help your blood sugars,” he says.

Step 7: Add Vitamin D

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

He also recommends getting vitamin D. “It is another thing you can add to this mix and just get more sun that will help you,” he says.

Step 8: Fast for 18 Hours Until You Get Comfortable

Skip breakfast concept with no symbol and clock on plateShutterstock

At this poing you're at the stage where you're eating two meals a day and during a six hour window. “Now ideally you wouldn't wanna snack within that window, but if you had to, that would be the time to snack, not in the fasting window, because we want that 18 hours of just pure fasting. So you're gonna do this for a period of time until you get comfortable,” he says.

Step 9: Shift to a 20 Hour Fasting Period, Making Meals Closer Together

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

“As you get used to it, then you wanna take it to the next step, especially if you wanna lose more weight,” he says. “What we wanna do is we wanna take those two meals and get 'em closer together, like within a four hour period. So let's say for example, you get up in the morning, you fast all the way to noon, you're still not hungry, you keep going, and then you fast until two o'clock, you have your first meal and your second meal at six. So now we have a four hour eating window and a 20 hour fasting window, which is gonna be even better. And you're gonna see more fat loss.

Step 10: Move to OMAD

After a “couple weeks until you feel comfortable,” he recommends switching to one meal a day, AKA OMAD. “Now what's happening is we collapse these two meals together as one, one large meal. Make sure it's nutrient dense and it's healthy and that's all you're gonna eat. Now, of course, you're not gonna be able to eat the same calories as you would when you're doing two meals, but the benefit of this is not really that you lower your calories, it's the fact that you're fasting for 23 hours. That's gonna produce even greater benefits for your immune system, for your brain, for your anti-aging, for your repair.”

Step 11: Eat Your Meal No Later Than 3:00 PM

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

He also recommends adding “another tweak” to the OMAD plan. “It's just a slight change that could make a big difference with your sleep and even a greater improvement in your blood sugars and insulin and insulin resistance. And that would be having that last meal no later than 3:00 PM,” he recommends. He points out that “the later that you eat, apparently that can interfere with your sleep cycles and that can stir up certain genes that are related to food and that can inhibit your sleep. So you might wanna just try this, eat a little bit sooner, make it a big meal right in the middle of the day, like maybe two or three, and see if you don't sleep a lot better.”

Step 12: Add Exercise or Keto to the Mix

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

He says there are a “lot of other things” you can do to improve your result, like adding exercise. “We can also add the healthy version of the ketogenic diet, which I promote, which just is higher quality ingredients and more nutrients in that meal.”

Step 13: Interject Periodic Prolonged Fasting

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

The last phase of fasting is really interjecting some periodic prolonged fasting episodes. So you can add in like once a week or once every two weeks of 48 hour fast or even a 72 hour fast. It's a three day or even 128 hour fast, which is a five day fast, which could be unbelievable for your immune system and especially if you wanted to prevent cancer because as soon as you start fasting for long periods of time, you are literally destroying cancer in your body,” he claims.

Start Slow and Gradually Improve Your Fasting, He Says

Intermittent fasting with clock, health asian young woman, girl weight loss, eating green fresh vegetable salad on dish, plate with eat healthy of breakfast food in morning, lunch on a table at home.Shutterstock

The bottom line? He recommends starting slow with intermittent fasting and “gradually improving your fasting to the point where you're really doing it for some serious weight loss and health benefits.”

Follow Dr. Eric Berg on Social Media

You can follow Dr. Eric Berg on social media. Here is his YouTube page. You can also subscribe to his newsletter via his website.

FACT CHECKED BY Christopher Roback

Isis Kellier is a diet and fitness influencer who regularly shares videos on her channel about how she lost weight fast and got into the best shape of her life. In one TikTok video she reveals how she dropped an average of 2.5 pounds a week by making a few simple changes to her diet and fitness routine. “How I lost 15 pounds in six weeks,” she starts the clip, going on to reveal her secrets. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. Intermittent Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The first thing Isis did? Intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added. In another video she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm she drinks two Premiere Protein shakes.

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

2. Expert Weighs in on OMAD

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“It sounds like she is only eating in a less than 4 hour window which is a very small eating window,” Collingwood notes. “I like that she has antioxidant rich green juice and fruit, but that is not really a ton of produce or fiber. When you eat most of your produce as juice, you are missing out on a lot of fiber which is really important for gut health and keeping the microbiome in check.” As for protein, she is likely meeting her requirements with the grilled chicken, “not sure size but let’s assume 4 oz = 28 grams of protein and two premier protein shakes at 30 grams each gives her another 60 grams to push her over 80 grams for the day,” she notes. “However, two highly processed protein shakes are not really providing the quality of food we like for overall good health. They do have a lot of vitamins and minerals added to them, which she needs because she is not eating very many calories or a variety of foods.” She is happy to see some carbs in the pasta, “but vodka sauce does not really provide much nutritional value,” she adds. “ Marinara would be much better with the antioxidants and nutrients in tomatoes.” Overall Collingwood is concerned about her low calorie intake. “Again, I don’t have exact portion sizes but I estimate this to be about 1000-1200 calories.”

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

3. 30-60 Minutes of Cardio Daily

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

Next up? “30 to 60 minutes of cardio daily,” she reveals. In the other video she reveals that she does “fasted cardio” in the morning prior to her first meal.

4. Expert Weighs in On Her Workout

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

According to Collingwood, 30 to 60 minutes of cardio “is great,” she says. However, “if she is doing this in the morning and not getting any calories until 2 PM (and that is very few with the green juice and fruit and no protein) she is leaving her body susceptible to poor recovery, injury risk, dehydration, and low energy,” she points out.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

5. Calorie Deficit

Calorie,Counting,Calculator.,Diet,.Shutterstock

Her final secret to losing 15 pounds in six weeks? Maintaining a “caloric deficit,” she says. The basic math of calories in vs calories out is caloric deficit which is necessary to lose weight, Collingwood agrees. “But you can create a caloric deficit in many other more healthy ways that include fueling the body in more regular intervals, feeding more nutritious foods, and having more balance.”

6. Bottom Line: Is a 15-Pound Weight Loss in 6 Weeks Realistic?

Weight,Scale,scales,loss,diet,health,feetShutterstock

Collingwood and most experts agree that a healthy weight loss rate is typically one to two pounds per week. “15 pounds in 6 weeks is a bit higher than that,” Collingwood points out. “It all depends on how much weight someone has to lose. If you have 100 pounds you lose, it will come off faster initially. If you only have 15 pounds to lose, the weight will come off more slowly.

In general, the faster it comes off, the more likely there is a higher proportion of muscle coming off vs a majority of fat tissue.”

💪🔥Body Booster: Intermittent fasting is a form of dieting that works for some people. Oftentimes if you are eating in a short window, you will consume less calories.

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.

Can you lose weight fast and keep it off? Yes, says one top health and fitness expert. Jillian Michaels is a fitness expert and star of The Biggest Loser. In a recent video, she reveals that it is possible to lose weight fast. At the start of the clip, Michaels points out that “nobody ever” says, “I want to lose weight slowly.” And there’s nothing wrong with that. “There's a lot of conflicting information about whether it's safe, whether you lose weight too quickly, and whether you will have loose skin. And so here's the deal. You can lose weight quickly, and you can lose weight quickly, safely, depending on how you lose it,” she maintains.


Most People Go About Rapid Weight Loss the Wrong Way

According to Michaels, most people go about rapid weight loss the wrong way. “To lose weight, we have to create a calorie deficit. You've gotta eat less food than your body is burning in a day,” she points out, noting that a pound “is about 3,500 calories,” so if you wanted to lose two pounds a week, you would need to burn a thousand extra calories a day. “This is where diets get dangerous,” she says.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Starving Yourself Throws Off Your Hormones

She explains that when people diet and do “things like fasts and cleanses or dramatic calorie reduction,” they are usually depriving their body of nutrients. “There's a reason people talk about yo-yo dieting,” she says, explaining that you will lose weight, but gain it all back. “When you starve the body, you're telling your body, ‘Oh my god, food is really scarce’” which then shifts your hormone balance, “to store more fat and I'm going to cannibalize my own healthy tissue because I need fat to insulate my vital organs,” she says.

It “Messes Up” Your Metabolism

“The bottom line is it messes up your metabolism, and when you start eating normally again, if you even go back to normal, because a lot of times with these dramatic diets, there's a huge pendulum swing the other way, you've now damaged your metabolism,” she says. “You're going to put the weight you lost on and then some.” This is yo-yo dieting. “Plus, when we starve ourselves, we've lost lean tissue, lean body mass, which also compromises your metabolism. So it's this really dangerous, bad cycle.”

You Also Won’t Be Able to Exercise

“Plus, how much are you really going to lose? So what are you going to run on 500 calories a day? Well, you're certainly not exercising on 500 calories a day. I mean, and even if you were, what did you burn? 2,000 calories a day?” she points out. This might help you lose three pounds a week, but you will “starve your body and do a ton of damage. Like you can't starve the weight off. It's just not possible,” she says.

RELATED:7 Foods You Should Never Eat, According to a Nutrition Expert

If You Want to Lose Weight Rapidly, You Need to Exercise

The answer to losing weight fast, according to Michaels? “Rapid weight loss comes from exercise,” she says. “If you're maintaining your weight, it's going to be all food. If you don't overeat, you're not going to get any bigger, okay? If you're trying to lose weight, it's like 80% exercise because you can't starve it off,” she says. “It requires more energy to move your body, period,” she adds, noting that “certain fitness techniques” are better than others for energy. They include HIIT, plyometrics, free weights, and metabolic circuits.

Women Should Never Drop Below 1,200 Calories and Men, 1,500

“If you want to lose weight quickly and safely, this is the absolute bottom line for women. Do not go below 1200 calories and you can have unlimited green vegetables. You gotta count the stuff you put on them, but you can eat unlimited greens because the reality is that you're going to get more fiber, more phytonutrients, and it almost requires as much energy for you to break down and metabolize that food than the amount of energy that's actually in the food. As a man, I never would go below, never would go below 1500 would not do it,” she says.

You Can Do 4 to 5 Hours of Higher Intensity Exercise a Week

She explains that you can do four to five hours of higher intensity training a week. “I don't mean four to five hours of the craziest techniques like HIIT and this and that. You can do like a good hour of resistance training in circuits with free weights, multiple muscle group exercises, squat thrusters, things of that nature. Pull ups, pushups that are going to burn more calories. You can work HIIT intervals into those sessions, four to five hours of intensity a week maximum.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

And, the Rest of Your Exercise Should Be Lower Intensity

“The rest has gotta be low intensity activity,” she says. This includes hiking, walking, biking, swimming, “so that you're not over training, you're not overstressing, you're not putting your body at risk of injury, you're still giving your body enough recovery time,” Michaels continues. “I always call that kind of low intensity cardio, the bread and butter of extreme weight loss.”

If You Want to Lose Weight Fast, Do as Much Lower Intensity Cardio As You Can

“If you want to lose a lot of weight, it's a lot of that low intensity cardio, a lot of it. And that's where it's not realistic, but it is safe. It is okay,” she says. “The extremes, that's where things get dangerous.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

And, Here Is the Truth About Loose Skin

As for loose skin, “contrary to popular belief, it doesn't matter how quickly you lose weight. If you've got loose skin, you've got loose skin and that's it,” Michaels says. “The skin is an organ. How it rebounds after weight loss has a lot of different factors and components, one of them being genetics.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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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.

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

Can you actually lose 25 pounds in a month? According to one weight loss influencer, the answer is yes. Rosa Charice (@rosacharice) has amassed nearly 400,000 followers on TikTok by sharing about her massive and rapid weight loss. In one video she reveals a significant secret to dropping tons of weight fast. “If you are trying to lose weight simply with a calorie deficit alone, and it isn't working for you, then you should try this instead. I was able to lose 25 pounds in just 30 days,” she says. Here is everything you need to know about how she did it.


Intermittent Fasting Helped Her Lose Weight

@rosacharice

It took me only 4 months to lose 100 pounds… and then I lost even MORE weight with intermittent fasting ❗️❤#loseweight #blacktiktok

Rosa reveals that restricting her eating hours was instrumental in her weight loss journey. “I was able to lose weight so fast by intermittent fasting and not even restricting myself,” she says in the clip. “I didn't even have to do much tracking after that.”

She Used an Intermittent Fasting App

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She added that she used a fitness app to help her lose weight. “One of my favorite apps at the moment to use for weight loss or weight management is called Label. I have previously recommended this app to help you count calories, but they also recently just added a fasting feature,” she says, explaining that they offer one-on-one coaching through your intermittent fasting journey, “so you feel like you have companionship and guided support,” she says. “They also give you specific recipes you can pair with intermittent fasting, so you don't have to count calories. And they also give you a basic to-do list or even instructions to help make intermittent fasting easier for weight loss.”

Related: This is the Minimal Daily Step Goal According to Science

She Says There Are Lots of Benefits of Intermittent Fasting

@rosacharice

Visit TikTok to discover videos!

In another video, Rosa explains the benefits of intermittent fasting. “I understand how fasting could be a turnoff because it's like, well, I don't want to stop eating. I don't want to stop,” she says, listing the benefits she experienced as a result.

Improved Looks

Rosa_Charice_rosacharice5Rosa Charice/Facebook

First, she says intermittent fasting will improve your overall looks. “You're going to look better,” she says.

Improved Mood

Rosa_Charice_rosacharice1Rosa Charice/Facebook

She adds that it will also boost your mental health. “You're going to feel better,” she says.

Increased Energy

Rosa_Charice_rosacharice6Rosa Charice/Facebook

Intermittent fasting also impacts your energy. “You're going to have more energy,” she notes.

Improved Sleep

Rosa_Charice_rosacharice3Rosa Charice/Facebook

And, it could even help you get more rest, she claims. “You're going to have more sleep,” she promises.

Reduced Inflammation

Rosa_Charice_rosacharice4Rosa Charice/Facebook

“The inflammation in your body will go down,” she adds.

Weight Loss

Rosa_Charice_rosacharice7Rosa Charice/Facebook

And, last but not least, “You'll lose weight,” she says. “Who wouldn't want that?”

Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

Does Intermittent Fasting Work?

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Intermittent fasting " prolongs the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. However, according to Chris McMahon, a nutrition and fitness coach, “there's nothing magical” about fasting because weight loss boils down to calories in versus out. However, “if you're someone with a hectic schedule or you're just not hungry in the morning and you don't tend to get hungry until 10 or 11,” there isn’t anything wrong with fasting. Still, it won’t “suddenly transform your body or reset your aging clock or your biological clock,” he says. “All you're doing is just cutting some of your calories out.”

💪🔥Body Booster:Try intermittent fasting if it fits your schedule. Remember, weight loss depends on a calorie deficit, not fasting alone.

FACT CHECKED BY Alek Korab
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 already on the intermittent fasting bandwagon, but can’t seem to lose weight? You might be making a critical mistake, claims one expert. Dr. Morgan Nolte, PT, DPT, GCS, is a board-certified clinical specialist in geriatric physical therapy and the founder of Zivli. In a viral YouTube video she discusses the most common missteps people make while practicing time restricted eating. “If you are using intermittent fasting to lose weight or get healthy, be sure to avoid these 10 common intermittent fasting weight loss mistakes,” she says in the video. “The goal of this episode is to help you avoid 10 common intermittent fasting weight loss mistakes that I've made and that I see my clients make, especially beginners just getting started with fasting.”


Keep in Mind That When You Start on the Weight Loss Journey, Your Body Might Take Time to Adjust

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“When you're trying to lose weight or get healthy, there are so many forces working against you,” she says. “Your body likes the status quo and doesn't want to change.”

Intermittent Fasting Is a Great Tool to Lower Insulin and Get Your Body Into Fat Burning Mode

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“Habits are hard to break, but using intermittent fasting is one of the best tools in your weight loss toolbox because when you don't eat, your insulin stays low. Insulin is your fat creation and storage hormone. So if you want to get into fat burning, intermittent fasting is a great tool to lower insulin,” she continues.

If You Have Insulin Resistance There Is More to the Equation Than Just “Eat Less, Exercise More”

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

“When insulin is too high for too long, you may develop insulin resistance, which makes losing weight harder. It's also a root cause for type two diabetes, heart disease, and dementia. So living a low insulin and inflammation lifestyle is key to better health and keeping the weight off,” Dr. Nolte continues. “It takes a more specific and targeted strategy than just eat less, exercise more to lose weight with insulin resistance.”

Here Is Who Should Try Intermittent Fasting

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Who should try intermittent fasting? “If you've been at a weight loss plateau or are just getting started and maybe you've lost some weight but you're terrified to regain or you just have a few extra pounds to lose, intermittent fasting can be a helpful strategy for you,” she maintains.

Keep in Mind That Intermittent Fasting Is Basically Time-Restricted Eating

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She also wants to “take any drama or fear” out of the term intermittent fasting. “Everyone is already intermittent fasting. Anytime you are not eating, you are intermittently. Fasting when you're sleeping is a great example. So for that reason, I prefer the term time-restricted eating or feeding because it's more descriptive of what you're doing. You're shortening your eating window so that more time of your day is spent fasting to lower insulin.”

Everyone Should Fast for 12 to 14 Hours a Day

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“I recommend everyone fast for at least 12 to 14 hours per day. That would be considered a baseline level of intermittent fasting, and in my opinion is ideally just part of everyone's lifestyle unless they have a medical reason not to,” she says.

Moderate Intermittent Fasting Is 14 to 24 Hours Fast and Anything Longer, Advanced

Blue alarm clock with IF (Intermittent Fasting) 16 and 8 diet rule and weight loss concept.-Diet plan conceptShutterstock

“I consider moderate intermittent fasting, anything from about 14 to 24 hours,” Dr. Nolte says. She defines “more advanced fasting” as “anything longer than a day.” She recommends “moderate intermittent fasting because we want you to lose weight how you're gonna live the rest of your life and not necessarily view fasting as a diet,” she says.

Talk to a Doctor Before Extending Your Fast

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“There are good medical reasons for advanced or extended fasting, but they may require more direct medical supervision depending on your health conditions,” she continues. “While intermittent fasting is the most powerful tool in your weight loss toolbox, it is still just one tool.”

Mistake 1: Overeating or Eating Too Much Processed Food

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“What you eat and how much you eat is very important too. So mistake number one is overeating or eating too much processed food,” Dr. Nolte reveals. “The golden rule of nutrition is to eat real unprocessed food. Whatever dietary pattern you ascribe to the golden rule still applies and will make that nutritional pattern healthier.”

Mistake 2: Fasting Too Long

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

“The second major mistake, especially for those who want to make time restricted eating part of their lifestyle is they fast for too long,” reveals Dr. Nolte. “Starting out, they shock their brain and body and develop a restriction mindset that leads to overeating or binging.” Instead, “gradually increasing your fasting window versus going from say, a 10 hour fasting window to a 16 hour fasting window in one day,” is the way to go. “Gradually increasing by 30 to 60 minutes will be easier for both your brain and your body to adjust, but before you advance your fasting window, refer to my first point about learning how to properly fuel your body so that when you are fasting, you're not as hungry.”

Mistake 3: Underhydration

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“Speaking of hunger, that brings me to the third mistake of under hydration. Much of the water we consume in a day comes during meals to help us chew and swallow our food. We also get some water from the food that we eat. So if you're not eating, it will be especially important to hydrate,” she explains. “Aim for at least half your body weight in ounces of water per day. Ideally, your urine is clear or light yellow. Now, small amounts of caffeinated beverages like coffee or tea, like less than four to 500 milligrams would technically count towards your water intake.”

Mistake 4: Drinking Alcohol or Sweetened Beverages – EvenThose with Non-Nutritive Sweeteners While Fasting

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“The fourth intermittent fasting mistake is drinking alcohol or any sweetened beverage, whether with sugar or non-nutritive sweeteners, even the healthy ones, during your fasting window,” she says. Sugary beverages, alcohol, and many zero or low calorie drinks like ice, Coke Zero, really anything sweet, will trigger the hypothalamic region in your brain to make you think that calories are coming in. The hypothalamus then sends a signal to your pancreas via your vagal nerve that says, ‘Hey, you better get some insulin pumped out because we have some sweet stuff coming in.’ Then the insulin gets pumped out, but there's not really a direct rise in the glucose because you didn't actually eat any sugar or calories. So insulin pushes glucose already in your bloodstream into your cells, which lowers blood sugar. This drop in blood sugar sends a signal to your brain to increase your hunger, which is not something that we wanna do when we're fasting.

Mistake 5. Not Having Electrolytes While Fasting

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

“Piggybacking on the hydration mistake is mistake number five, which is not having electrolytes when you're fasting,” says Nolte. “This was a mistake that I made for a long time, but finally started taking them when I felt like my muscles were taking longer to recover from exercise than what I wanted.” She recommends unflavored electrolytes with no added sugar or sweeteners.

Mistake 6: Fearing Exercise

Attractive young sporty smiling woman in sportswear walks in park at sunset with armband and earphones listening to music during trainingShutterstock

“Mistake number six is fearing exercise when you're fasting,” says Nolte. “This is one that's very personalized based on the level of intensity of your workouts and body composition goals.” She recommends taking exercise one step at a time. “Start with where you're at and know that any movement is better than none. But for optimal mitochondrial health and fat burning an hour of zone two aerobic exercise several times a week can be great. If you're struggling through your workouts, try including electrolytes in your water during and after exercise.”

Mistake 7: Eating Too Much Starch and Sugar During Your Window

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“Mistake number seven is eating too much starch and sugar during your eating window,” says Nolte. “To maximize the benefits of intermittent fasting for weight loss and fat burning, it's important to reduce starches and sugars in your diet. Starches and sugar have the biggest insulin response of all three macronutrients. Now remember, the whole goal here is to live a low insulin and inflammation lifestyle. There are essential proteins and fats, and I'd argue that fiber is essential too, but there are no essential starches or sugars. So if you're at a plateau, do a nutrition audit and check to see how you could increase your portions of protein, fat, and fiber from whole foods and reduce the portions of starches and sugar.”

Mistake 8: Fasting at the Wrong Time of Your Menstrual Cycle

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

“Now, mistake number eight is fasting at the wrong time of your menstrual cycle,” Nolte continues. “If you're a woman still menstruating, the best time to experiment or start fasting is the week of your period up to ovulation. So about days one to 14, you won't wanna do longer fasts during ovulation or the week before your period.”

Mistake 9: Fasting When You’re Not Sleeping Well

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Mistake number nine is fasting when you're not sleeping well. “Sleep deprivation will increase your hunger hormone, ghrelin and make fasting harder, not something that we want,” she says. “If you're not sleeping at least seven hours a night, I'd focus on improving your baseline nutrition and sleep before starting anything longer than a 14 hour fast. It will just be easier and you're gonna see better results.”

Mistake 10: Being Impatient and Giving Up Too Soon

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

“I've saved the best mistake for last, and that is being impatient about your results and giving up too soon,” she says. “There is no entitlement in weight loss. I know that for some, when you fast, you feel like you deserve to see results on the scale right away, and you might because fasting lowers insulin faster than anything else. And when your insulin is lower, you'll excrete more water. So the first bit of weight you lose may be water weight. The weight loss will likely slow down, and that is 100% normal expected. And okay, we've got to get over the instant gratification mindset If our aim is long-term weight loss and better health because that mindset is not serving you.”

Tackle One of These at a Time

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.Shutterstock

“No need to tackle all of these at once as that often leads to overwhelm, like you're taking two steps forward and then one step back,” Nolte concludes. “Instead just pick one and narrow your focus, your efforts will be way more effective that way.”

Follow Dr. Nolte on Social Media

dr-morgan-nolteDr. Morgan Nolte/YouTube

You can follow Dr. Morgan Nolte on social media for more intermittent fasting advice. Here is her YouTube Channel and Instagram account.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.