Lose 20 Pounds in 75 Days with the Flexitarian Diet

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        Lose 20 Pounds in 75 Days with the Flexitarian Diet
    Losing weight on this diet is easier than you think.
By Ferozan MastJun 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. 
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   FACT CHECKED BY
   Christopher Roback

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By Ferozan MastJun 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 
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   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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The flexitarian diet is a cross between a vegan/vegetarian diet, with the addition of meat now and then. “I think people are attracted to this diet because you can be a little bit more flexible on it,” Kate Patton, MEd, RD, CSSD, LD, tells the Cleveland Clinic. “Most diets imply a start and stop, and the weight can creep back on, but the flexitarian diet places a large emphasis on eating a mostly plant-based diet, which is always recommended for long-term weight loss.” Here’s how to lose 20 pounds with the flexitarian diet.
More Vegetables
Shutterstock
Vegetables are packed with necessary nutrients and fiber, which helps make weight loss easier—but some are better than others. “Among vegetables, soybeans, cauliflower, Brussels sprouts, broccoli, and leafy greens were the winners,” says Harvard Health. “On the other hand, eating starchy vegetables like corn, peas, and potatoes was associated with weight gain.”
Lots of Fruit
Shutterstock
Choose low-sugar fruits like berries and avocados to enjoy the flexitarian diet while maintaining weight loss. “Studies co-authored by Harvard Chan School researchers have found that eating blueberries can lower the risk of Type 2 diabetes; that eating foods high in anthocyanins (mostly blueberries and strawberries) can help people keep weight off; and that berry consumption can reduce the risk of heart attack and boost learning and memory,” says Harvard Health.
Legumes For the Win
Shutterstock
Legumes are full of fiber, which promotes satiety and encourages weight loss. “Eating more legumes as part of a healthy diet can help lower blood sugar and blood pressure,” according to MedlinePlus. “Beans and legumes contain antioxidants that help prevent cell damage and fight disease and aging.”
Be Picky About Meat
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You can eat meat two days a week, no more than 9 ounces in total. “Remember, the overall goal of the flexitarian diet is to eat more nutritious plant foods and less meat,” says the Cleveland Clinic. “When you do incorporate meat into your diet, choose organic, free-range, pasture-raised or grass-fed beef, chicken or turkey. And always choose leaner cuts to minimize extra animal fat.”
Be Mindful of Calories
Shutterstock
Use a calorie calculator to figure out exactly how many calories you need to be in a deficit. Losing weight is about eating less than you burn off, no matter what diet you’re on. The flexitarian diet can make this process easier with an emphasis on satiating foods.
Whole Grains
Shutterstock
The flexitarian diet encourages the consumption of whole grains, which can help with weight loss. “Whole grains have all parts of the grain,” says the Mayo Clinic. “Whole-grain flour is ground from whole grains. Examples of whole-grain food include brown rice, oatmeal and whole-grain breads.”
Make It Fun
Shutterstock
Try to make your own plant-based recipes. “Focusing on plant-based foods and not eating as much meat can be really hard for some people,” Patton says. “But nowadays, you can find great bean-based burgers, canned bean and lentil soup, and bean-based pasta to start off, but eventually, it’s even better to make your own homemade versions. Don’t be afraid to get adventurous with this diet!”
RELATED: 4 Steps to Lose Your PCOS Belly Fat in 4 Weeks
Avoid Processed Meat
Shutterstock
“If you include red meat occasionally, be sure that it’s mostly unprocessed red meat,” says the American Institute For Cancer Research. “Processed meats (like bacon, sausage, salami and hot dogs) pose a greater cancer risk, so it’s best to save them for much more occasional use.”
Fatty Fish
Shutterstock
Fatty, oily fish offer many health and weight loss benefits. “Since the flexitarian diet isn’t truly vegan or vegetarian, you can decide yourself if you want to incorporate fish,” says the Cleveland Clinic. “Just be sure to choose wild-caught varieties.”
Be Mindful of Overall Health
Shutterstock
“Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.”
Get Moving
Shutterstock
Movement is an important part of weight loss, good for both health and fat-burning. Even just walking every day can make a big difference in calories burned and overall health and happiness. For bonus fat burning, start lifting weights.
RELATED: I’m a Doctor, and Here are My Pro Ozempic Tips You Should Know
Long Term Goals
Shutterstock
The flexitarian diet is effective because it can be maintained long-term.“The majority of consumers for this diet are looking for a way to eat healthy without fully committing to a vegetarian or vegan diet,” says Western Oregon University.
“This diet allows you to have the best of both worlds because, unlike almost every other diet, there is nothing that you have to completely eliminate from your life. When you really crave that hamburger, this diet says, ‘Eat that burger! ( maybe only once a week)’.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
sustainable weight lossvegetarian diethealthy eating

        
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        Lose 20 Pounds in 75 Days with the Flexitarian Diet
    

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By Ferozan MastJun 26, 2024
Ferozan Mast
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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
✓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.
The flexitarian diet is a cross between a vegan/vegetarian diet, with the addition of meat now and then. “I think people are attracted to this diet because you can be a little bit more flexible on it,” Kate Patton, MEd, RD, CSSD, LD, tells the Cleveland Clinic. “Most diets imply a start and stop, and the weight can creep back on, but the flexitarian diet places a large emphasis on eating a mostly plant-based diet, which is always recommended for long-term weight loss.” Here’s how to lose 20 pounds with the flexitarian diet.
More Vegetables
Shutterstock
Vegetables are packed with necessary nutrients and fiber, which helps make weight loss easier—but some are better than others. “Among vegetables, soybeans, cauliflower, Brussels sprouts, broccoli, and leafy greens were the winners,” says Harvard Health. “On the other hand, eating starchy vegetables like corn, peas, and potatoes was associated with weight gain.”
Lots of Fruit
Shutterstock
Choose low-sugar fruits like berries and avocados to enjoy the flexitarian diet while maintaining weight loss. “Studies co-authored by Harvard Chan School researchers have found that eating blueberries can lower the risk of Type 2 diabetes; that eating foods high in anthocyanins (mostly blueberries and strawberries) can help people keep weight off; and that berry consumption can reduce the risk of heart attack and boost learning and memory,” says Harvard Health.
Legumes For the Win
Shutterstock
Legumes are full of fiber, which promotes satiety and encourages weight loss. “Eating more legumes as part of a healthy diet can help lower blood sugar and blood pressure,” according to MedlinePlus. “Beans and legumes contain antioxidants that help prevent cell damage and fight disease and aging.”
Be Picky About Meat
Shutterstock
You can eat meat two days a week, no more than 9 ounces in total. “Remember, the overall goal of the flexitarian diet is to eat more nutritious plant foods and less meat,” says the Cleveland Clinic. “When you do incorporate meat into your diet, choose organic, free-range, pasture-raised or grass-fed beef, chicken or turkey. And always choose leaner cuts to minimize extra animal fat.”
Be Mindful of Calories
Shutterstock
Use a calorie calculator to figure out exactly how many calories you need to be in a deficit. Losing weight is about eating less than you burn off, no matter what diet you’re on. The flexitarian diet can make this process easier with an emphasis on satiating foods.
Whole Grains
Shutterstock
The flexitarian diet encourages the consumption of whole grains, which can help with weight loss. “Whole grains have all parts of the grain,” says the Mayo Clinic. “Whole-grain flour is ground from whole grains. Examples of whole-grain food include brown rice, oatmeal and whole-grain breads.”
Make It Fun
Shutterstock
Try to make your own plant-based recipes. “Focusing on plant-based foods and not eating as much meat can be really hard for some people,” Patton says. “But nowadays, you can find great bean-based burgers, canned bean and lentil soup, and bean-based pasta to start off, but eventually, it’s even better to make your own homemade versions. Don’t be afraid to get adventurous with this diet!”
RELATED: 4 Steps to Lose Your PCOS Belly Fat in 4 Weeks
Avoid Processed Meat
Shutterstock
“If you include red meat occasionally, be sure that it’s mostly unprocessed red meat,” says the American Institute For Cancer Research. “Processed meats (like bacon, sausage, salami and hot dogs) pose a greater cancer risk, so it’s best to save them for much more occasional use.”
Fatty Fish
Shutterstock
Fatty, oily fish offer many health and weight loss benefits. “Since the flexitarian diet isn’t truly vegan or vegetarian, you can decide yourself if you want to incorporate fish,” says the Cleveland Clinic. “Just be sure to choose wild-caught varieties.”
Be Mindful of Overall Health
Shutterstock
“Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.”
Get Moving
Shutterstock
Movement is an important part of weight loss, good for both health and fat-burning. Even just walking every day can make a big difference in calories burned and overall health and happiness. For bonus fat burning, start lifting weights.
RELATED: I’m a Doctor, and Here are My Pro Ozempic Tips You Should Know
Long Term Goals
Shutterstock
The flexitarian diet is effective because it can be maintained long-term.“The majority of consumers for this diet are looking for a way to eat healthy without fully committing to a vegetarian or vegan diet,” says Western Oregon University.
“This diet allows you to have the best of both worlds because, unlike almost every other diet, there is nothing that you have to completely eliminate from your life. When you really crave that hamburger, this diet says, ‘Eat that burger! ( maybe only once a week)’.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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Nutrition & Diet
        Lose 20 Pounds in 80 Days with a Vegetarian Diet
    

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By Ferozan MastJul 18, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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Losing 20 pounds in 80 days on a vegetarian diet is possible, provided it’s done in a healthy, sustainable way. “While switching to a vegetarian diet can bring health benefits, including weight loss, it doesn't always,” according to Harvard Health. “After all, cupcakes, cookies, and candy are technically vegetarian foods — but not necessarily ones that will improve your health or help you shed pounds. That said, a well-constructed and healthy plant-based vegetarian diet can help you lose weight over time, provided you make good food choices and reduce the number of calories you normally eat.” Here’s how to lose 20 pounds in 80 days while following a healthy, nutritious, and delicious vegetarian diet.
Watch the Carbs
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Be careful about consuming too many refined carbohydrates while on a vegetarian diet. “Vegetarian diets, although heart healthy, can make weight loss challenging due to their high percentage of calories from carbohydrates,” registered dietitian Julia Zumpano, RD, tells the Cleveland Clinic. “It’s OK to enjoy an occasional slice of pizza or bowl of pasta, but keep your portions down when you do and always include a protein source and plenty of vegetables to keep you full.”
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Eat Whole Foods
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Eat whole foods as much as possible. “Fiber in whole foods keeps you feeling fuller, which might mean you eat less overall,” dietician Victoria Taylor tells the British Heart Foundation. “Eating less could be helpful if you’re trying to lose weight. Higher-fiber diets are also better for your blood pressure and cholesterol levels. Whole foods have no added saturated fat, salt or sugar. So eating lots of whole foods can help you lower the amount of these additives in your diet, which is good for your cholesterol levels, blood pressure, and weight.”
Non-Starchy Vegetables
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Opt for plenty of non-starchy vegetables such as spinach, arugula, cauliflower, and kale. While trying to lose weight on a vegetarian diet. “These types of vegetables are ideal for weight loss because when eaten in large quantities, they can help to activate the stretch receptors in your stomach that will tell your brain you’re full,” Dr. Shaun Kennedy, ND, tells Sonoran University of Health Sciences. “At the same time, they provide very few calories while providing a substantial amount of nutrition. The goal here is to feel full, receive appropriate amounts of nutrition, and cut the calorie count without feeling the hunger pangs typically associated with dieting.”
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Low-Sugar Fruit
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Be mindful of the type of fruit you enjoy while losing weight. “Again, the goal should be to maximize nutrition while limiting the amount of sugar (fructose),” Dr. Kennedy says. “Fruits that are higher in fiber have less readily available sugar and should be used preferentially (examples include green apples, grapefruit, and watermelon). Typically, you’ll want to stick primarily with berries like blackberries, raspberries, and blueberries as you begin your weight loss journey until you can selectively add in other fruits.”
Watch Your Calories
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Plant-based protein is often higher-calorie than animal-based. “In order for a vegetarian to meet protein needs, these foods need to be eaten in larger volumes than meat,” Zumpano says. “For example, a 4-ounce piece of lean meat provides about 200 calories and 28 grams of protein. To obtain that same amount of protein from beans, you would need to consume more than 2 cups of cooked beans, which provide close to 400 calories.” Zumpano suggests treating the beans as both the carbs and the protein in a meal.
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Get Moving
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Regular movement is important for weight loss and overall wellbeing, no matter what diet you’re on. “Regular exercise is one of the pillars of healthy living,” Howard E. LeWine, MD, tells Harvard Health. “It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.”
Get Good Sleep
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Sleep is crucial to weight loss and health—the CDC recommends adults get at least 7 hours a night. “Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk,” nutritional epidemiologist Dr. Erica Jansen tells the University of Michigan School of Public Health. “Sleep is truly interdisciplinary because it touches every aspect of health.”
Watch the Added Sugars
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Avoid added sugars whenever possible. “Eating and drinking too many foods and beverages with added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories,” says the Office of Disease Prevention and Health Promotion. “Added sugars contribute calories, but no essential nutrients.”
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Cut Down on Alcohol
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“If you are trying to lose weight, you can boost your efforts by cutting back on alcoholic drinks. Alcohol can cause weight gain in a couple of ways,” according to Mount Sinai. “First, alcohol is high in calories. Some mixed drinks can contain as many calories as a meal, but without the nutrients. Second, you also may make poor food choices when you drink.”
Watch the Processed Foods
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Vegetarian and vegan “plant-based meat” foods can be highly processed and filled with additives. “These foods are convenient and tasty,” Zumpano says. “Logging your caloric intake can help you include these foods in moderation, while not exceeding your needs.”
Eat Whole Fruits and Vegetables
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Eat your fruits and vegetables whole instead of juicing. “Ideally, you should have removed all refined carbohydrates and processed foods from the diet before considering limiting your fruit or vegetable intake,” Dr. Kennedy says. “Lastly, try to eat the fruits and vegetables either raw or minimally steamed. Overcooking or juicing can make the sugar more available and can negatively impact the wonderful micronutrient and antioxidant properties.”
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Portion Size
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Weight loss comes down to burning off more than you’re taking in, so keep that in mind no matter what diet you choose. “Beyond making sure you get the right combination of nutrients, also focus on portion size and calories if you are looking to lose weight,” says Harvard Health. “Ultimately, keep in mind that a vegetarian diet, like any other, may help you lose weight, but it can also result in weight gain if you take in more calories than you burn off on a regular basis.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days
    
By Christopher RobackNov 12, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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   FACT CHECKED BY
   Adita Yrizarry-lang, holistic lifestyle coach
✓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.
Looking for a simple way to lose weight without complicated meal plans? Fitness coachDan Go discovered that focusing on just five specific foods helped him drop 20 pounds in three months. "Eating similar meals every single day is a low key weight loss hack," says Dan, who specializes in helping entrepreneurs transform their bodies. Here's his straightforward approach that anyone can follow.
Dan's Weight Loss Philosophy"I get way more benefit from doing something almost every day as opposed to figuring out what I'm going to eat on an hour-to-hour basis," Dan shares about his journey. As an entrepreneur, he found that simplifying his food choices was key to sustainable weight loss.
The Lifestyle Change That Made It Possible
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"We make about 200 food decisions a day," Dan reveals. His solution? "I'd rather have limited decisions rather than open myself up to the hundreds of decisions that I would make around food." This mindset shift helped him maintain consistency while losing those 20 pounds.
Why These Foods Work: The Three-Factor Framework
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Before diving into specific foods, Dan explains his selection criteria: "I look for three key factors when choosing foods for weight loss: nutrient value, satisfaction level, and the protein-to-calorie ratio." This framework ensures you're not just counting calories but getting maximum nutrition and staying full longer.
Your New Best Friend: New York Strip Steak
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"Steak is a superfood with the amount of nutrients it contains," Dan emphasizes. A 100-gram serving of strip steak provides 30 grams of protein for just 175 calories, plus essential nutrients like carnitine, zinc, creatine, iron, and B vitamins. Can't afford strip steak? Dan suggests extra lean ground beef as an equally effective alternative.
Power Up with Cruciferous Vegetables
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Want to eat more while losing weight? Dan's solution is simple: "I love to volumize my meals with vegetables like broccoli, Brussels sprouts, kale, spinach, and asparagus." These low-calorie powerhouses are packed with fiber and nutrients. Dan particularly favors grilled broccoli for its crunch and impressive nutrient profile, including calcium, iron, phosphorus, and vitamin C.
The Unsung Hero: Chicken Breast
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"It's not the flashiest food," Dan admits, "but chicken breast gets the job done." With 31 grams of protein per 100-gram serving at just 165 calories, it's one of the most efficient protein sources available. Dan notes that this budget-friendly option is perfect for those who want flexibility with their remaining daily calories.
RELATED:Coach Lost 49 Pounds at 43 by Removing These 7 Foods From Her Diet 
Your Insurance Policy: Whey Protein
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While technically not a whole food, whey protein is Dan's secret weapon. "Think of this as protein insurance," he says. A double scoop provides 50 grams of protein for just 120 calories. Dan's pro tip: Add psyllium husk for fiber and satisfaction, plus creatine for additional benefits.
The Freedom Factor: Planned "Free" Meals
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"If you can incorporate your favorite foods into your diet, that makes for a way of eating that you can sustain for the long term," Dan explains. He recommends following an 80/20 approach: "80 to 90% of my meals are going to come from whole single ingredient nutrient-dense sources, and 10 to 20% of my calories are going to come from whatever I want."
Dan's Simple Success Strategy
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"I like to call this kind of like the Steve Jobs turtleneck of dieting," Dan says of his approach. "You have your flexibility with the free foods that allow you to have some fun, but 80 to 90% of the time, you're basically wearing a black turtleneck with jeans." This simple but effective strategy helped him lose 20 pounds while maintaining his busy entrepreneurial lifestyle.
RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert
Putting It All Together: Your Action Plan
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Dan's approach is refreshingly simple: "I created about five to seven meals that I had on rotation." This eliminates decision fatigue and ensures consistency. By limiting your daily food decisions, you can focus your mental energy on what really matters while still getting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Lose 20 Pounds in 90 Days with the Mediterranean Diet
    

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By Ferozan MastJun 19, 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
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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.
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.
All weight loss is based on the essential principle of burning off more calories than you take in—but of course, it’s not as simple as that when it comes to real life. Weight loss has to be sustainable over the long term, and losing 20 pounds in 90 days is absolutely doable on a diet such as the Mediterranean diet. “While it’s not necessarily the primary goal of the diet, losing weight is a positive side effect of the Mediterranean diet,” says Penn Medicine.
“Studies have shown that people who follow the diet have been able to lose weight and keep it off for more than a year. This diet may also be more effective at helping you lose weight than a low-fat diet — where you monitor your fat intake. And, it may be just as effective as commercial diets, where you follow a regimented (and often costly) program.” If you want to enjoy your food while still losing weight, here are the basics of the Mediterranean diet to help you lose weight and improve overall health.
Limit Refined Carbs and Sugar
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Replace refined carbohydrates and sugar with fruit, vegetables, and whole grains. “Foods high in refined carbs can cause your blood sugar to spike,” says the Cleveland Clinic. “Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.”
Healthy Fats
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Healthy fats from oily fish and olive oil are a staple of the Mediterranean diet. “A crucial fact to know before starting the Mediterranean Diet is that not all olive oils are the same,” says the Cleveland Clinic. “The Mediterranean Diet calls for extra virgin olive oil (EVOO), specifically. That’s because it has a healthy fat ratio. This means EVOO contains more healthy fat (unsaturated) than unhealthy fat (saturated). Aside from its fat ratio, EVOO is healthy because it’s high in antioxidants.”
Eat More Plants
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“The foundation of the Mediterranean diet is plant foods,” says the Mayo Clinic. “That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.”
Eat Plenty of Fiber
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Fiber is part of the Mediterranean Diet and can help weight loss. “These nutrients help reduce inflammation throughout your body,” says the Cleveland Clinic. “Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.”
RELATED:15 Walking Routines to Lose 30 Pounds in 90 Days
Enjoy Some Legumes
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Eating more whole grains and legumes can also help with weight loss. “By emphasizing mostly plant-based foods such as fruits and vegetables, whole grains, and legumes, the Mediterranean diet can reduce the risk of a host of diseases, from cancer to diabetes,” according to University of Utah Health. “The anti-inflammatory benefits of these ingredients can also keep your immune system strong and prevent colds and other illnesses.”
More Seafood
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Low-mercury seafood is a staple of the Mediterranean diet and fantastic for weight loss. “Eat fish or shellfish 2 to 3 times a week,” says the Mayo Clinic. “One serving of fish is around 3 to 5 ounces for adults. That's about the size of a deck of cards. The U.S. Food and Drug Administration recommends smaller servings for children twice a week.”
Healthy Swaps
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Healthy swaps make the diet easier to stick to. “Think of the Mediterranean diet as a lifestyle,” says the University of Utah Health. “It doesn't ban certain foods or restrict calories. It simply limits less healthy foods such as red meat and butter and encourages healthier options. Big on bread? Swap your white bread for whole wheat bread. Sprinkle salt on everything? Try some fresh herbs, vinegar, or lemon juice instead.”
Money Saved
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You might save money on the Mediterranean diet (which can go towards your new weight-loss wardrobe!). "The Mediterranean eating pattern is not only delicious, it's relatively affordable and accessible since it promotes less meat and more inexpensive food like beans,” Kim Knipe, MBA, RD, LDN, tells Penn Medicine.
RELATED:15 Simple Exercises to Get You in Shape After 50 in Just 4 Weeks
Red Wine With Meals
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Wine is a part of the Mediterranean diet, but usually with meals. “Red wine tends to be included more often than is white wine,” says the Mayo Clinic. “Some experts and dietary guidelines recommend that women limit themselves to one glass of wine a day, and for men, no more than two glasses a day.”
Overall Health
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Staying healthy is about much more than weight loss. “The Mediterranean diet has been linked to improved cognitive functioning and a lowered rate of cognitive decline,” according to University of Utah Health. “In other words, it can help your brain work better today and stay healthier tomorrow. It may also lower your risk of developing neurological conditions such as Alzheimer's disease and other dementias.”
Get Moving!
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Regular exercise is very important for weight loss, regardless of the diet you are on. “The Mediterranean diet is not just about food, but also about lifestyle. It encourages people to be more active, to enjoy food in the company of friends and/or family, and enjoy life,” Knipe says.
RELATED:14 Surprising Lifestyle Changes That Melt Away 1 Pound a Week
Enjoy the Process
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Following the Mediterranean diet should not feel like a difficult way to lose weight. “You're more likely to stick with a healthy diet when you enjoy what you're eating,” according to University of Utah Health. “The Mediterranean diet isn't just full of nutrients; it's full of flavor. From ripe fruits and vegetables to crunchy nuts, its main elements are sure to tempt the taste buds. Bonus: If you enjoy the occasional glass of wine, there's no reason to stop.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Lost 40 Pounds in 5 Months on "Volume Eating" Diet, Says Influencer
    
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By Leah GrothJun 09, 2024
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Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Nour T (@nourrtann) is a social media influencer who shares videos about everything from skincare tips to diet and fitness hacks. In fact, she regularly shares about how she lost a whopping 40 pounds in just 5 months. In one of her viral videos Nour reveals that one diet hack in particular has been instrumental in her weight loss journey. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian weighs in. 
There Is “One Sustainable” Way to Lose Weight@nourrtannthe best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals
“I'm telling you guys, there is only one thing, one sustainable, realistic thing that actually works when it comes to losing weight and getting to your goals. I worked in a gym for five years, so I tried everything you can think of,” says Nour. “I'm also someone who lost 40 pounds in less than five months, and I've seen people who have tried anything you could think of.” 
Calorie Reduction Helps You Lose WeightShutterstock
“One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.” Collingwood agrees. “Yes, diets just trick you into eating fewer calories. When you reduce calories to burn more than you are taking in, you will lose weight!”
Related: Kim Kardashian's Trainer Flaunts Washboard Abs in Mirror Selfie. Here's Everything She Eats in a Day.
But the Technique of “Volume Eating” Is the Most SustainableShutterstock
“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. Collingwood agrees that no one likes to eat like a mouse, and “if your eyes can see a larger amount of food, it tells the brain that you are getting a decent portion and that it should feel full.”
You Eat Large Amounts of Low-Calorie FoodsDiet Diva/Facebook
“You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. “Low-calorie foods tend to have higher water content (fruits and veggies) and also fiber to keep you full longer. You can eat more volume and fill up without contributing a lot of calories,” explains Collingwood.
Related: The #1 Right Way to Lose Lower Stomach Fat
You Eat Half a Portion of Rice or Noodles and the Other Half, a VeggieShutterstock
Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half and you're allowing yourself to eat much more vegetables, which are good for you,” she says. “Using cauliflower rice and zucchini noodles in place of all or some of the starchy counterparts can definitely reduce calories and boost nutritional value,” agrees Collingwood. 
Or, Make Half the Eggs and Add Lots of VeggiesShutterstock
“Another example is, let's say you're having eggs for breakfast, you would just add a bunch of chopped vegetables into the scramble mix. Now you're eating so much more, but you added no calories to your meal,” she says. “Adding veggies to your eggs will definitely boost the nutritional content, fiber content and volume by a lot. Your eyes will see a big plate of food but the calories won’t be too high,” Collingwood adds. 
Related: 15 Foods That Fight Fat
She Says It Will Help You “Get to Your Goals” Fasternourrtann/Instagram
“I'm telling you, start volume eating. If you practice volume eating, you will get to your goals without all the added stress, and it's a way that you should want to and can eat for the rest of your life. Yes, all these other things might work and they might work fast, but I've been there and they're not realistic. You'll gain the weight back and you'll just do it all over again. It's unhealthy, it's unrealistic, and it's dumb,” Nour concludes. “Portion size is the problem for many people but they don’t want to eat small portions because they think they won’t be full or will feel deprived. When you can eat a full plate of food, you feel better. When that full plate is mostly veggies, you can feel good about that and still lose weight!” says Collingwood. 
💪🔥Body Booster: Volume eating is a great tactic: You get to eat some of your favorite foods paired with some healthier alternatives, allowing you to lose weight while staying satiated. 
Nutrition & Diet
        Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight
    

        Copyright dusty.coaches/Instagram
    
By Leah GrothJan 29, 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.
Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more. 

            
                They Are Calorie Aware
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
The first reason other people are losing weight, but you aren’t? “They’re calorie aware,” he says. “Not obsessive. AWARE. Knowing what’s in your food - like how that ‘health’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

            
                They Prioritize Protion
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
The second reason? They prioritize protein. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat,” he writes. 

            
                They Stay Active
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
Reason number three? “They stay active,” he says. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

            
                They Focus on Nutrient-Dense Foods
            
            
        
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The fourth reason? “They focus on nutrient-dense foods,” he says. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone (see #5 👇🏻).”

            
                They Don’t Restrict
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
The final reason is, that they don’t restrict. “Ever told a kid not to touch something? What happens? They touch it. Same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out (this circles back to # 1)” he writes.

            
                These Habits Will Help You Balance Your Diet
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says at the end of the post. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Other Habits Keeping You From Losing Weight? Grazing While Cooking
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
In another post, he reveals more habits preventing you from losing weight. The first is grazing while cooking. “Those ‘harmless’ bites of cheese, spoonfuls of sauce, or handfuls of snacks can easily add a few hundred calories without you realizing. It’s not about never tasting your food—just try being mindful. Sip water, chew gum, or set out a small plate if you need a taste-test,” he writes. 

            
                Finishing Your Kids’ Plates
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
Next is finishing your kids’ plates. “I get it—no one likes wasting food. But those leftover nuggets and fries? They’re costing you more than you think. Start packing up leftovers immediately or let it go. You’re not a human trash can, and your goals deserve better than their scraps,” he writes. 

            
                Eating “Healthy” Food
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
Another habit to avoid? “Eating anything because it’s ‘healthy’ – Nuts, granola, smoothies, avocado toast… sure, they’re packed with nutrients, but they’re also calorie bombs if you’re not careful. ‘Healthy’ food isn’t a free pass—it’s still about portions and calorie balance,” he writes. 

            
                Drinking Your Calories
            
            
        
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Drinking your calories is another common faux pas. “Lattes, juices, smoothies, cocktails—these can pack a bigger punch than a full meal and leave you hungry. Switch to zero-calorie drinks, reduce your portions, or use low-cal alternatives like almond milk or zero calorie sweeteners,” he says. 
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

            
                Parking in the Closest Spot
            
            
        
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And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Fitness & Workouts
        She Dropped Several Dress Sizes with This “Game-Changing” Walking Hack
    

        Copyright perimenopause.pharmacist/Instagram
    
By Leah GrothJan 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you looking to upgrade your walking routine? Dr. Kristen Campbell is a Weight Loss & Hormone Health Coach who dropped from a size 8 to 2 and regularly shares how she did it. In a recent post, she revealed a little tweak to her walking routine that made a big difference. “I started wearing a weighted vest for walking pad walks…This is what happened,” she writes, revealing 3 game-changing benefits she noticed when she started using a walking pad and weighted vest. 

            
                Effortless NEAT Boost
            
            
        ShutterstockThe first benefit? An effortless NEAT boost. “I went from sitting for hours to moving consistently throughout the day. Adding steps while working on my walking pad increased my Non-Exercise Activity Thermogenesis (NEAT), which is key for burning extra calories and supporting fat loss—no extra gym time required. (p.s. You can walk at a really slow speed and you'll be amazed at the steps you rack up)” she writes.

            
                Strengthened Core and Posture
            
            
        ​She Walked with a Weighted VestShutterstockThe second benefit? Strengthened core and posture. “The weighted vest was a game-changer. It added resistance to my walks, improving my core stability and posture. Bonus: it helped me build strength in a way that felt natural and low-impact,” she writes. 

            
                Energy and Focus Skyrocked
            
            
        ShutterstockHer last benefit? “Energy and focus skyrocketed,” she says. “Walking while working helped me feel more energized and focused. The added movement kept brain fog at bay and gave me a mental reset throughout the day.”

            
                A Scientific Study Supports the Use of Weighted Vests
            
            
        ShutterstockOne 2020 study by the University of Gothenburg found profound weight loss benefits to wearing a weighted vest. 69 people with a body mass index (BMI) of 30-35, the lowest obesity category, participated in the clinical study. They were divided into two groups, one wearing a 2.2-pound vest and the other 24 pounds. They wore the vest 8 hours a day for three weeks. 

            
                Those Who Wore a Heavier Vest Lost Significantly More Weight
            
            
        ShutterstockThe result? Wearing the heavier vest paid off. At the end of the period, those who wore the heavier weight lost 3.5 pounds, and those with the lighter vest just .66 pounds.

            
                And, Muscle Mass Remained Intact
            
            
        Shutterstock"We think it's very interesting that the treatment with the heavier weighted vests reduced fat mass while muscle mass simultaneously remained intact," Professor Claes Ohlsson of Sahlgrenska Academy, University of Gothenburg, said. 

            
                Even the Study Authors Were Pleasantly Surprised
            
            
        Shutterstock"The effect on fat mass we found, from this short experiment, exceeded what's usually observed after various forms of physical training. But we weren't able to determine whether the reduction was in subcutaneous fat (just under the skin) or the dangerous visceral kind (belly fat) in the abdominal cavity that's most strongly associated with cardiovascular diseases and diabetes," added Professor John-Olov Jansson of Sahlgrenska Academy, University of Gothenburg.

            
                Try It for Results
            
            
        Shutterstock“If you’re looking for an easy way to level up your health (without setting aside extra time), give this combo a try. A simple setup can create big results over time. I've been doing this for over 2.5 years and still a BIG fan!” writes Campbell. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        How Much Walking You Need to Hit 10% Body Fat
    

        Copyright Dr Mike Diamonds/YouTube
    
By Christopher RobackJan 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
If you're tired of extreme workouts that promise results but don't deliver, you're not alone. What if a doctor told you the secret to reaching your ideal body fat percentage wasn't another intense training program, but something far simpler?
Dr. Mike Diamonds, combining his medical expertise with real-world results, has discovered that walking isn't just basic cardio—it's a powerful fat-loss tool. "In my six years of dieting and fat loss, cardio ranks as one of my most important tools for losing weight," he explains. His remarkable transformation between June and September 2020 proved that this simple activity could make reaching 10% body fat significantly easier.

            
                The Truth About Walking and Fat Loss
            
            
        "Walking doesn't seem to qualify as cardio because, well, it's easy," Dr. Diamonds says in his post. "When it comes to exercise, easy is usually equated with worthless." However, his medical background and research tell a different story. Low-intensity steady state cardio, when done correctly, can be a game-changer for fat loss—especially when paired with proper nutrition.

            
                The Science That Changes Everything
            
            
        ShutterstockAccording to Dr. Diamonds, research from California State University revealed a crucial finding: while running a 10-minute mile burns 190 calories, walking a 19-minute mile burns 111 calories. "If you walked for an hour, you'd burn just under 350 calories," he notes. "Do that three times per week, and you're burning over 1,000 additional calories—theoretically more than an extra pound of fat per month."

            
                Your Perfect Daily Step Count
            
            
        Shutterstock"To answer the question of how much walking you should be doing to get to 10% body fat, the answer is it depends," Dr. Diamonds states. His recommended approach starts with tracking your current daily average: "Let's say hypothetically you're doing 6,000 steps. Now that is maintaining your weight. Add a thousand steps to that, and you'll burn between 40 and 60 extra calories on average."

            
                The Step-By-Step Progress Plan
            
            
        ShutterstockDr. Diamonds shares his clinical approach: "Monitor what your weight is doing on a day-to-day basis. If you want to have more progress, increase it by another thousand steps." This methodical progression can lead to almost an extra pound of fat burned per month, provided your diet is properly managed.

            
                The Medical Reason Walking Burns Fat
            
            
        Shutterstock"Walking may not burn many calories, but the calories it does burn comes primarily from fat stores," Dr. Diamonds explains. He references a University of Texas Medical Branch study demonstrating that fat burning is maximized during lower-intensity exercise. As intensity increases, your body switches from burning fat to utilizing carbohydrates for energy.

            
                The Clinical Approach to Walking
            
            
        ShutterstockDr. Diamonds reveals his evidence-based routine: "My formal cardio would be done in the gym on a treadmill between three to four sessions a week. I would start at 20 minutes per session at maximum incline (15%), walking at a pace of six kilometers per hour." This specific approach maintains a heart rate above 140 beats per minute and VO2 max at 65%—which research shows elicits maximum fat usage.

            
                The Truth About 10% Body Fat
            
            
        Shutterstock
"Not most people can do it," Dr. Diamonds candidly admits. "In reality, for me to get in my best shape, I've done an average of 25,000 steps each and every single day." While this level of activity might seem overwhelming, he emphasizes that significant changes are possible with less: "The massive changes that can come in your body and getting closer to that 10% body fat is by you accurately tracking your diet and gradually increasing those steps."

            
                Your Sustainable Path Forward
            
            
        ShutterstockDr. Diamonds emphasizes a medical truth about sustainability: "It's simply unsustainable to sprint every day... steady state cardio is much better for adherence." His professional recommendation is to start with 8,000 steps daily and gradually increase based on your body's response and lifestyle.

The journey to 10% body fat doesn't require extreme measures or complicated protocols. Start with your current step count, add gradually, and maintain consistency with both walking and nutrition. Your transformation begins with understanding these medical insights—and taking that first extra step. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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