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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@celebwell.com.

5 Easy Ways to Lose 2 Pounds a Week

Fitness trainer reveals how to lose a pound in three days.

Leah Groth
By Leah GrothMay 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Alexandra_alexx.fitt22
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothMay 11, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Do you want to lose a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Creating an Eating Schedule

Alexandra_alexx.fitt20alexxandra.fitt/Instagram

The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”

Body Network’s Expert Weighs In

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”

Walk for an Hour Daily

Alexandra_alexx.fitt18alexxandra.fitt/Instagram

Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.

RELATED:15 Ways to Lose Weight Every Weekend

Body Network’s Expert Weighs In

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”

Also, Exercise Three Times a Week

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”

RELATED: This Is the Best Time of the Day to Exercise, According to Science

Body Network’s Expert Weighs In

Young woman is practicing yoga at mountain lakeShutterstock

“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”

RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days

Cut Soda and Fried Food Out

Alexandra_alexx.fitt19alexxandra.fitt/Instagram

Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.

Body Network’s Expert Weighs In

Assorted Organic Craft Sodas with Cane SugarShutterstock

“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”

Consume More Protein

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”

RELATED:20 Possible Ozempic Side Effects

Body Network’s Expert Weighs In

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”

💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.

proteinsustainable weight losswalkinglose fatozempicweight loss

More For You

Nutrition & Diet

5 Best Ways to Lose Weight in 2 Weeks After 50

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer day
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Ferozan Mast
By Ferozan MastApr 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.

Lift Weights

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

RELATED: Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Be Mindful of Drinking

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

Calories Count

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.

Ditch the Sugar

Spoon with white sugar on the dark backgroundShutterstock

Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

Related: This Is Exactly How to Lose Body Fat This Year

Aerobic Exercise and Active Hobbies

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”

💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

Nutrition & Diet

Lose 25 Lbs in 10 Weeks with These 7 Things

Lose 25 Pounds in 10 Weeks by Doing These 7 Things
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothFeb 05, 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.

Do you want to lose 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

Go for a Walk Daily

And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
Copyright fitnutfitness/Instagram
Leah Groth
By Leah GrothMar 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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.

Do you want to shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

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

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

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Track Macros (Not Just Calories!)

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

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Easy Ways to Lose 2 Pounds a Week

Alexandra_alexx.fitt22
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothMay 11, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Do you want to lose a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Creating an Eating Schedule

Alexandra_alexx.fitt20alexxandra.fitt/Instagram

The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”

Body Network’s Expert Weighs In

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”

Walk for an Hour Daily

Alexandra_alexx.fitt18alexxandra.fitt/Instagram

Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.

RELATED:15 Ways to Lose Weight Every Weekend

Body Network’s Expert Weighs In

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”

Also, Exercise Three Times a Week

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”

RELATED: This Is the Best Time of the Day to Exercise, According to Science

Body Network’s Expert Weighs In

Young woman is practicing yoga at mountain lakeShutterstock

“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”

RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days

Cut Soda and Fried Food Out

Alexandra_alexx.fitt19alexxandra.fitt/Instagram

Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.

Body Network’s Expert Weighs In

Assorted Organic Craft Sodas with Cane SugarShutterstock

“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”

Consume More Protein

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”

RELATED:20 Possible Ozempic Side Effects

Body Network’s Expert Weighs In

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”

💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.

Nutrition & Diet

7 Ways to Lose 15 Pounds in Two Months, Say Experts 

Strong fitness funny woman in neon blue wayfarer sunglasses on beach showing off muscular arms flexing biceps for fun. Fit girl in sportswear after running strength training workout winning in power.
Shutterstock
Ferozan Mast
By Ferozan MastApr 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Losing 15 pounds in two months is challenging but certainly not impossible once you set your mind to it. By adopting certain habits and sticking to them, you can reach your weight loss goals within eight weeks—and hopefully, maintain them. “For a successful — and lasting — weight management plan, you also need to increase your physical activity,” according to the Mayo Clinic. “Combining regular activity and healthy eating will help you get to and maintain a healthy weight.” Read on to find out more.

Log Your Food

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

Keeping a food diary has been shown to help with weight loss efforts. “A food diary can be a useful tool in this process,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “It can help you understand your eating habits and patterns and help you identify the foods — good and not-so-good — you eat on a regular basis. Research shows that for people interested in losing weight, keeping a journal can be a very effective tool to help change behavior.”

Calorie Deficit

Healthy diet plan for weight loss, daily ready meal menu. Woman using meal tracker app on phone while weighing lunch box cooked in advance on kitchen scale. Balanced portion with dish. Pre-cookingShutterstock

Track your calories and make sure you have a deficit to lose weight. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Walk Every Day

Young woman walking on green asphalt road in forestShutterstock

Taking a brisk walk of at least 30 minutes a day can help torch fat. “A lot of people have a hard time getting motivated to start exercising,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “But walking is simple, right? We do it every day.”

Be Mindful of Alcohol

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

Aside from being full of empty calories, alcohol can derail weight loss plans by encouraging overeating. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

RELATED: What to Eat in Restaurant for Fat Loss

Try Intermittent Fasting

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 can be a powerful weight loss tool. “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” says Johns Hopkins neuroscientist Mark Mattson, PhD. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”

Manage Your Stress

Hands of a woman playing with nails in stressShutterstock

Stress causes cortisol to spike, which is shown to encourage weight gain through factors such as overeating and poor sleep. “The hormone raises your blood pressure and insulin production, while simultaneously suppressing your immune system. As your insulin levels go up, your blood sugar drops, making you crave fatty, sugary foods,” says the Cleveland Clinic.

RELATED: 7 Ways to Reduce Inflammation in Your Body

Get Plenty of Sleep

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

Sleep is crucial for weight loss—aim for at least 7 hours a night. One study shows getting more sleep reduces intake. “Even within just two weeks, we have quantified evidence showing a decrease in caloric intake and a negative energy balance — caloric intake is less than calories burned,” says Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine. “If healthy sleep habits are maintained over longer duration, this would lead to clinically important weight loss over time. Many people are working hard to find ways to decrease their caloric intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially.”

💪🔥Body Booster: Consistency is key—build good habits and stick to them.

Nutrition & Diet

5 Protein Dinners That Helped Mom Lose 10 Lbs

Ashley Smith lookbeneath__thesurface
Copyright lookbeneath__thesurface/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

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

2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

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

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Best Foods to Burn Fat

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

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Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

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Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

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Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

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

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

8 Foods to Avoid If You Want to Lose Weight After 50

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Leah Groth
By Leah GrothMar 27, 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.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

canned, tin, soupShutterstock

Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

chocolate ice cream- scooping ice creamShutterstock

Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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

Alcohol

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Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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