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How to Lose Body Fat Percentage In a Week

About 0.5% loss per week or 1-2% per month is considered safe.

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What does it mean to try to lose body fat percentage quickly, and why do people often seek fast results?


Put simply, Safer rates of fat loss are less exciting. People often want instant, visible results that are gratifying and motivating. Who wouldn’t want to get the results now, then figure out how to keep them? The long-term work to form lasting habit change and lasting success seems almost too subtle to justify the effort.

While there are no official guidelines, about 0.5% loss per week or 1-2% per month is considered safe and intended to prevent excess loss of muscle. That’s roughly 1-2 lbs of weight loss per week, depending on starting weight. You may see more loss at first, but it slows over time as the body adapts.

Quick fat loss means a big drop in the amount of calories you eat. The person following a more conservative path may be trying to cut out 500 to 1,000 calories per day. That could be a few meals’ worth of calories for some people. Pushing calories even lower than this means you pay extra attention to every bite; things add up more quickly now. You may measure out portions for every meal, or track every last thing you eat and drink on an app. You don’t go out to eat as often, and you cut way back on ‘fun’ foods like an occasional cookie or scoop of ice cream. You stress about an extra tablespoon of salad dressing. You develop a love-hate relationship with macros. There is much less room for error. It is more challenging to sustain over the long run.

Things move quickly in society, from communications to online shopping to travel. That same expectation tends to be extended to our bodies. With that in mind, let’s take a look at how to lose body fat percentage in a week.

Realistic Outcomes of Losing Body Fat Percentage in a Week

A man sitting on the bench and looking at the seaShutterstock

Pushing for higher, faster rates of fat loss can mean you restrict calories to the point you can start losing muscle at a higher rate, too. When we lose weight under normal circumstances, we lose as much as 25% of that weight from muscle. (If you lost 80 lbs, for example, 20 lbs of that may be from muscle loss.).

Most people would agree that losing muscle isn’t great. So, why is it so important to consider weight loss? When the incoming fuel (calories) supply drops too low, the body has a backup mechanism to break down muscle and convert it to fuel. (That can extend to your organs if it goes on long enough.) Muscle is the primary tissue in the body that burns calories—the less you have, the less you burn. This means you risk easier weight regain in the future, along with seeing effects on strength and stability. If you lose a lot of muscle mass, then you also run the risk of ‘metabolically unhealthy normal weight’ (MUNW), which means you look ‘healthy’ on the outside, but your body mass contains less muscle. You have a higher ratio of fat mass to lean mass than we would expect for that weight. The risk for heart disease and diabetes goes up when this occurs.

Another undesirable outcome: you risk getting gallstones. These are known to occur with rapid weight loss, like that in people who have had bariatric surgery.

Pushing too quickly for weight/fat loss means the results are often not permanent, given the major lifestyle changes required to see and keep results. Once you’re “off” the diet, you’re back to square one. This comes up time and again in my work with clients.

Calculating Body Fat Percentage

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

“There are several different ways that we can calculate body fat percentage,” says Courtney Pelitera, MS, RD, CNSC, Registered Dietitian at Top Nutrition Coaching, specializing in sports nutrition & wellness nutrition. “‘The Gold Standard,’ or the best known way to measure body fat percentage, is through a DEXA scan. This equipment is found in medical laboratories and measures fat tissues, lean muscle mass, and bone density all in depth. Other high-quality options found in laboratories include the ‘Bod Pod’, which measures displacement of air and underwater hydrostatic weighing. Since these options can be a costly endeavor with equipment not readily available, bioelectrical impedance analysis (BIA) estimates body fat percentage with measurement of how electric currents flow through the body. This is a popular method in gyms and might be known as the 'In-Body Scanner.' Another feasible way to calculate body fat percentage is with body caliper measurements. In this method, we measure certain skinfold areas of the body and enter measurements into an equation to calculate body fat percentage. Accuracy of this method is going to be higher in those who have a high level of experience with using the tool to take body fat measurements.”

“Measuring body fat percentage can be more helpful in assessing health than weight alone,” adds Pelitera. “This is because muscle weighs more than fat, therefore affecting overall weight, even if an individual is very healthy. These methods help to assess our subcutaneous fat tissue, which sits under the skin. It is a helpful measurement in those looking to reduce fat to improve health markers.”

Significant Changes in Body Fat Percentage Can be Achieved in a Week

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

“In very extreme circumstances such as intense caloric restriction or a state of illness, a small body fat change could be seen over a one-week time period,” says Pelitera. “For the average person, the time to see a change in body fat percentage is going to range from a few weeks to a few months. If very quick results are seen using a technique such as BIA or skinfold calipers, different reasons should be looked at, such as hydration status, sodium consumption, or user error, which can all affect results.”

Safe Strategies for Quick Fat Loss

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

There are some safe practices for attempting to reduce body fat percentage quickly? And how do diet adjustments contribute to rapid fat loss, and what guidelines should be followed to ensure safety? “One of the easiest ways to start losing fat quickly and healthily is to reduce your intake of sugar-sweetened foods and refined carbohydrates that are quickly metabolized. Excess carbohydrates get stored as fat if they aren't utilized quickly,” says Megan Hilbert, MS, RDN, a Registered Dietitian specializing in gut health nutrition, IBS, Intuitive Eating/Gentle Nutrition, and the gut-brain axis. For example:

  • “Eating more plant-based foods (nuts/seeds, whole grains, fruits, vegetables, etc.) can also help promote weight loss due to the fiber and phytonutrient content that helps increase satiety and influence our metabolism through the gut microbiome
  • Balancing a plant-based meal with a quality source of lean protein also helps contribute to satiety. Protein influences our satiety cues by dampening our hunger cues and reducing appetite. Getting around 25-30g of protein per meal (equivalent to 4 oz of chicken breast) is ideal.
  • Lastly, making sure you're properly hydrated is one of the most important ways to lose weight and enhance fat metabolism. Water plays an essential role in lipolysis, which is how the body burns fat for energy.”

Role of Hydration and Sleep

Woman drinking water from a sports bottle.Shutterstock

How do hydration and sleep affect body fat loss, especially when trying to achieve quick results? “Hydration status can sometimes mask fat loss if an individual is well hydrated. This is because there is both intracellular and extracellular fluid to account for, especially when using the most common form for body fat percentage measurements in BIA(1). The intracellular fluid in muscle cells is what causes muscle mass to weigh more than fat mass,” says Pelitera. “It should be noted that in extreme fat loss situations such as bodybuilding competitions, individuals often intentionally dehydrate to lose as much subcutaneous water as possible before competition. This provides the most muscle definition (2).”

“Poor sleep habits have been linked with an increase in overall energy intake (3) and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult,” says Pelitera.

Can improving sleep quality and water intake have an immediate effect on body composition? “Working on improved sleep habits, sleep quality, and hydration are some of the first things I work on with clients trying to lose body fat as a registered dietitian. Improvements in both sleep quality and hydration provide overall improvements in metabolism and the body’s ability to produce energy. While neither of these is going to have an immediate effect on body fat, sleep in particular, which changes on a day-to-day basis, is associated with calorie intake the next day. This is going to be the most immediate effect we see. A night of poor sleep is going to result in increased energy intake the next day, affecting your fat loss results,” says Pelitera.

Exercise for Accelerating Fat Loss

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What types of exercises are most effective for quick fat loss, and how should they be integrated into a weekly routine? Are there any specific workout programs or routines recommended for those looking to make noticeable changes in a short timeframe? “For the fastest, healthy fat loss, it's important to incorporate at least 150 minutes of moderate aerobic activity in, or 75 minutes of vigorous aerobic activity in a week. This, plus strength training around 3 times a week, is a good balance, as added muscle mass helps to burn fat and increase metabolic output even while in a rested state,” says Hilbert. “The most important exercise you can do is one you will stick to in the long run. Most people struggle with losing weight because they have a hard time adhering to changes in their routine. First, building a consistent habit of exercise rather than focusing on the specific types of exercise is most important. To find workouts that are a ‘best of both worlds’ when it comes to cardio and building muscle, I often suggest kickboxing, pilates, spinning, rowing, or swimming.”

Nutrition and Supplementation

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What nutritional strategies and supplements can support rapid fat loss while maintaining health? Are there any foods or supplements that should be avoided during this period? “I typically do not recommend any specific weight loss supplements because often these can over-promise and under-deliver. Not to mention, the supplement industry is unregulated and weight loss supplements have been known to contain laxatives, diuretics, and additives that can cause liver damage,” says Hilbert. “That being said, certain vitamins and minerals are important for fat loss, so taking nutrition supplements if one is deficient can help promote faster weight loss.” She continues:

  • “Up to 30-40% of the world population is iron deficient, and iron helps support numerous metabolic processes like building lean muscle mass and carrying oxygen to cells.
  • Magnesium also plays a really critical role, and many Americans (50-80%) are deficient. Magnesium deficiency can weaken the body's ability to use blood sugar for energy. Certain studies also show magnesium supplementation can help reduce BMI for those with insulin resistance, obesity, and hypertension. (The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials)
  • B vitamins also play an important role in metabolism, in particular, helping the body break down carbohydrates and protein to convert them into energy. Some research has shown that deficiency in vitamin b12 and b6 is linked to excess weight, however more research is needed in this area.”

Managing Expectations

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“Realistic expectations for body fat loss really vary person to person,” says Jordan Hill, MCD, RD, CSSD, Lead Registered Dietitian. “Some factors to consider include starting body composition, current nutrition and exercise habits, genetics, current health implications or status, medication use, as well as overall lifestyle factors. In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given week though. It’s important to remember that weight loss is not linear and often times a person’s weight will fluctuate up and down throughout their weight loss journey. To set achievable goals, it’s important to focus on the process instead of the outcome and implement realistic and sustainable habits. Being patient and applying flexibility to the plan when needed can help set realistic expectations and give oneself grace when the inevitable setbacks occur.”

How can focusing on quick results impact long-term health and fitness objectives? “When folks try to achieve quick results, they are oftentimes setting themselves up for failure because quick results aren’t usually realistic or sustainable,” says Hill. “Rapid weight loss generally results in an undesired loss of muscle mass vs. targeting the desired fat loss. Aiming for quick results usually entails either under-eating, overexercising or a combination of the two. This can increase the risk for burnout, nutritional deficiencies, and an unhealthy mindset or relationship with food and body.”

Realistic Changes in Body Fat Percentage

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As she noted previously, “0.5-2 lb loss/wk is a realistic expectation for those implementing healthy habits to see weight loss. A person can really only lose 1-1.5% of body fat per week, so if someone is losing about that percentage, it may very likely be just water weight or potentially muscle mass. Typically, a person with a higher fat percentage has the potential to lose at the higher end of the 0.5-2 lb range vs. someone who has less fat mass to lose,” says Hill.

Potential Risks

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“There are many potential risks of trying to lose body fat too quickly, and most are associated with extreme measures of calorie restriction such as fasting and/or very low-calorie diets,” says Colette Micko, MS, RDN, CDES. “Losing fat mass at a rapid rate increases the chances of breaking down muscle for energy, which is counterproductive to leaning out and reduces resting metabolic rate in the long run. Additionally, this can lead to poor workout performance and recovery, disrupted sleep, increased hunger and irritability, and inability to focus and perform activities of daily living. There are also psychological risks associated with losing body fat too quickly, such as worsening one's body image and overall relationship with food.”

How can individuals mitigate these risks while pursuing their fat loss goals? “In order to mitigate these risks, it’s important to allow ample time to reach one’s goals,” says Micko. “Moderate calorie restriction, about ~300-500 calories from baseline intake, in addition to keeping protein intake high, are important factors to consider when aiming to lose body fat. In general, aim to get about 30-40 grams of quality protein every 3-4 hours (this will vary depending on total protein and energy needs). The benefits of keeping protein intake high and spreading it out throughout the day is to spare muscle protein breakdown and increase the feeling of fullness between meals.”

“Nutrient timing and fueling around your workouts also becomes even more important when in a calorie deficit,” says Micko. “Many clients will try to lose body fat by fasting before their workouts. However, this often leads to low energy and reduced ability to complete the workout with desired strength. Thus, fueling around your workouts is key to keeping energy levels high so you can perform your best throughout the workout. This not only allows you to burn more calories during the workout itself, but also helps to maintain your strength and stamina. Aim to get at least 20-30 grams of quick-digesting carbs (a small piece of fruit such as a banana works great here) prior to your workout, and refuel within 1-2 hours of completing your workout with a well-balanced meal or snack that combines protein and carbohydrates.”

Psychological Impact of Rapid Fat Loss Efforts

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How can the pursuit of quick fat loss affect an individual’s mental health and body image? “I have worked with many people over my years of practice, and while each has their own unique story and needs, there are some common threads,” says Snyder. “When one cuts way back on what they eat to lose body fat at a fast pace, it can result in irritability. It affects social relationships. I mean, if you can’t go to the neighborhood barbecue because you are worried about taking in too many calories, it isn’t fun. It leads to feeling more isolated. Your concentration can take a hit if you’re constantly hungry or aren’t eating enough carbohydrates for brain fuel. That could add more stress if you’re struggling with getting your work done. You can become resentful, making so many sacrifices and not getting the quick and drastic results you envision. There’s a feeling of failure when things don’t work out. There is a huge blow to self-confidence and body image. There’s a risk of repeated dieting behavior turning into an eating disorder or disordered eating. You start comparing yourself with others, and it’s never good enough. It’s a sad cycle.”

What strategies can help maintain a healthy perspective on body composition and weight loss?

“It’s important to talk about realistic expectations and why the desire for the loss is there in the first place. Sharing the risks and actual costs that come with a more aggressive goal is vital—I want to ensure my clients know what to expect if they elect that route. We also discuss how one can achieve more realistic goals without sacrificing so many things in the process,” says Snyder.

“For setting up a successful mindset, we look for ways someone can take action and feel a sense of achievement in the journey. Doing so and accomplishing these smaller goals adds little bursts of motivation. Drinking an extra glass of water each day, adding more fiber to a meal, or trying plant proteins are all examples of this. We celebrate all of the wins, big or small, versus waiting to be happy at the end. We work through barriers, or things that can get in the way of progress. We revisit expectations.

I’m all about education and staying curious. In this case, it can be helpful to talk about the role of body fat and provide evidence-based information to help understand that not all fat is a bad thing. We do need some body fat to function normally, and it exists in practically every cell in the body (including the brain). It does so many things: helps us absorb and use certain vitamins, plays a role in keeping hormones in check, manages body temperature, immune function, and reproduction. We also can’t exactly dictate where fat loss will occur on the body, and we all carry fat differently.”

The Importance of Professional Guidance

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You should consider seeking professional advice before attempting rapid fat loss. “When attempting rapid fat loss, it is always suggested to work with a qualified professional to ensure you are minimizing any potential risks and doing so in a safe and effective way that considers long-term implications. It is never too late to reach out for support, so if you have already started a rapid fat loss regimen, but need some guidance, I recommend reaching out to a qualified medical professional such as a registered dietitian, personal trainer, or physician who specializes in metabolic health. These professionals can also help provide guidance on tools to effectively measure body composition, so you can track real progress. Many home body composition testing machines have low reliability, so utilizing evidence-based tools such as DEXA or BodPod is recommended,” says Micko.

She adds: “Dietitians, Personal Trainers, and Medical Professionals can help with developing an individualized nutrition and exercise plan to help you meet your fat loss goals. These professionals not only want to help you lose body fat, but keep it off long term. Medical professionals who specialize in this area not only take into account your personal goals, but important factors such as food preferences, cooking skills and resources, healthy history, exercise, nutrition, sleep, stress and social factors that may influence your health behaviors.”

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

Long-Term Strategies Beyond the Week

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After attempting to lose body fat percentage in a week, what long-term strategies should be adopted for sustainable health and fitness? “Focusing on regularity of eating times, appropriate nutrient balance and portion sizes, proper hydration, a regular exercise routine, and adequate sleep are all ways to build a sustainable health and fitness plan for managing weight. Setting realistic goals, being patient with progress, and evaluating progress can all help with the sustainability as well. Working with a registered dietitian and building a supportive network of family and friends are a couple of ways to boost confidence and accountability, especially when there are challenging seasons,” says Hill.

“Shifting your mindset and perspective on weight management is a must. Moving away from the “quick loss” mindset to one that is more long-term will be more realistic and sustainable to see both progress and maintenance of that progress. All good things come with time, consistency, and hard work!” says Hill.

Conclusion: Emphasizing Health Over Speed

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.Shutterstock

It is important to prioritize health and sustainability over the speed of fat loss. “For high-speed fat loss, you are likely going to go to more drastic measures. We’ve talked about how that can affect your mental health and body image, but it also spells trouble for the future. Rapid loss plans do work—until they don’t. The faster you try to lose weight, the more you alarm the body and run the risk of tanking your metabolism for next time. You gain the weight back, try to lose it again, gain it back, rinse, and repeat. Calorie burning (metabolism) slows down to match calorie restriction, as the body goes into survival mode. (You eat way less, and your body burns less fuel.) The weight gain-loss pattern is referred to as ‘weight cycling,’ and is correlated with gaining more body fat.

Slower, long-term work includes a focus on building in lifestyle changes and addressing any challenging thoughts about food and body. You learn to work with your body instead of against it. It’s easier to adapt to and maintain vs something very intense for a short time. Positive outcomes and helpful habits last longer--your efforts pay off even beyond any weight/composition change goals.

Related: 8 Ways to Eat Your Way to 6-Pack

Final Advice For Individuals Seeking to Reduce Their Body Fat Percentage Responsibly

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Scientists recommend more gradual, sustainable weight loss based on multiple studies. “Be patient, as lasting change is more subtle, and it’s easy to get discouraged. Find smaller goals to achieve along the way—they act as ‘rest stops’ on a long journey. This breaks up the time and can renew motivation. The small things are huge when done repeatedly—even if you’re not losing weight or inches at times, you are very likely still improving some less-obvious facet of your health. Get support, someone who can reflect back to you in an honest and kind way when you’re feeling stuck or frustrated. Get a vision in your head of what your life looks like when you hit your big goal—what will you do to maintain your success? What barriers might you hit, and what tools do you have to work through them? Finally, regardless of what your body shape and size is at any point in your journey, you are a worthy human who deserves kindness. Whatever your goals are, may they serve you on the inside, too. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

About the author:

Annette Snyder, MS, RD, CSOWM, LD, is a Registered Dietitian at Top Nutrition Coaching

References

  1. Campa, F., Toselli, S., Mazzilli, M., Gobbo, L. A., & Coratella, G. (2021). Assessment of body composition in athletes: A narrative review of available methods with special reference to quantitative and qualitative bioimpedance analysis. Nutrients, 13(5), 1620.
  2. Escalante, G., Stevenson, S. W., Barakat, C., Aragon, A. A., & Schoenfeld, B. J. (2021). Peak week recommendations for bodybuilders: An evidence based approach. BMC Sports Science, Medicine and Rehabilitation, 13(1), 1-24.
  3. Jurado-Fasoli, L., Mochon-Benguigui, S., Castillo, M. J., & Amaro-Gahete, F. J. (2020). Association between sleep quality and time with energy metabolism in sedentary adults. Scientific reports, 10(1), 4598.

More For You

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

What does it mean to try to lose body fat percentage quickly, and why do people often seek fast results?


Put simply, Safer rates of fat loss are less exciting. People often want instant, visible results that are gratifying and motivating. Who wouldn’t want to get the results now, then figure out how to keep them? The long-term work to form lasting habit change and lasting success seems almost too subtle to justify the effort.

While there are no official guidelines, about 0.5% loss per week or 1-2% per month is considered safe and intended to prevent excess loss of muscle. That’s roughly 1-2 lbs of weight loss per week, depending on starting weight. You may see more loss at first, but it slows over time as the body adapts.

Quick fat loss means a big drop in the amount of calories you eat. The person following a more conservative path may be trying to cut out 500 to 1,000 calories per day. That could be a few meals’ worth of calories for some people. Pushing calories even lower than this means you pay extra attention to every bite; things add up more quickly now. You may measure out portions for every meal, or track every last thing you eat and drink on an app. You don’t go out to eat as often, and you cut way back on ‘fun’ foods like an occasional cookie or scoop of ice cream. You stress about an extra tablespoon of salad dressing. You develop a love-hate relationship with macros. There is much less room for error. It is more challenging to sustain over the long run.

Things move quickly in society, from communications to online shopping to travel. That same expectation tends to be extended to our bodies. With that in mind, let’s take a look at how to lose body fat percentage in a week.

Realistic Outcomes of Losing Body Fat Percentage in a Week

A man sitting on the bench and looking at the seaShutterstock

Pushing for higher, faster rates of fat loss can mean you restrict calories to the point you can start losing muscle at a higher rate, too. When we lose weight under normal circumstances, we lose as much as 25% of that weight from muscle. (If you lost 80 lbs, for example, 20 lbs of that may be from muscle loss.).

Most people would agree that losing muscle isn’t great. So, why is it so important to consider weight loss? When the incoming fuel (calories) supply drops too low, the body has a backup mechanism to break down muscle and convert it to fuel. (That can extend to your organs if it goes on long enough.) Muscle is the primary tissue in the body that burns calories—the less you have, the less you burn. This means you risk easier weight regain in the future, along with seeing effects on strength and stability. If you lose a lot of muscle mass, then you also run the risk of ‘metabolically unhealthy normal weight’ (MUNW), which means you look ‘healthy’ on the outside, but your body mass contains less muscle. You have a higher ratio of fat mass to lean mass than we would expect for that weight. The risk for heart disease and diabetes goes up when this occurs.

Another undesirable outcome: you risk getting gallstones. These are known to occur with rapid weight loss, like that in people who have had bariatric surgery.

Pushing too quickly for weight/fat loss means the results are often not permanent, given the major lifestyle changes required to see and keep results. Once you’re “off” the diet, you’re back to square one. This comes up time and again in my work with clients.

Calculating Body Fat Percentage

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

“There are several different ways that we can calculate body fat percentage,” says Courtney Pelitera, MS, RD, CNSC, Registered Dietitian at Top Nutrition Coaching, specializing in sports nutrition & wellness nutrition. “‘The Gold Standard,’ or the best known way to measure body fat percentage, is through a DEXA scan. This equipment is found in medical laboratories and measures fat tissues, lean muscle mass, and bone density all in depth. Other high-quality options found in laboratories include the ‘Bod Pod’, which measures displacement of air and underwater hydrostatic weighing. Since these options can be a costly endeavor with equipment not readily available, bioelectrical impedance analysis (BIA) estimates body fat percentage with measurement of how electric currents flow through the body. This is a popular method in gyms and might be known as the 'In-Body Scanner.' Another feasible way to calculate body fat percentage is with body caliper measurements. In this method, we measure certain skinfold areas of the body and enter measurements into an equation to calculate body fat percentage. Accuracy of this method is going to be higher in those who have a high level of experience with using the tool to take body fat measurements.”

“Measuring body fat percentage can be more helpful in assessing health than weight alone,” adds Pelitera. “This is because muscle weighs more than fat, therefore affecting overall weight, even if an individual is very healthy. These methods help to assess our subcutaneous fat tissue, which sits under the skin. It is a helpful measurement in those looking to reduce fat to improve health markers.”

Significant Changes in Body Fat Percentage Can be Achieved in a Week

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

“In very extreme circumstances such as intense caloric restriction or a state of illness, a small body fat change could be seen over a one-week time period,” says Pelitera. “For the average person, the time to see a change in body fat percentage is going to range from a few weeks to a few months. If very quick results are seen using a technique such as BIA or skinfold calipers, different reasons should be looked at, such as hydration status, sodium consumption, or user error, which can all affect results.”

Safe Strategies for Quick Fat Loss

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

There are some safe practices for attempting to reduce body fat percentage quickly? And how do diet adjustments contribute to rapid fat loss, and what guidelines should be followed to ensure safety? “One of the easiest ways to start losing fat quickly and healthily is to reduce your intake of sugar-sweetened foods and refined carbohydrates that are quickly metabolized. Excess carbohydrates get stored as fat if they aren't utilized quickly,” says Megan Hilbert, MS, RDN, a Registered Dietitian specializing in gut health nutrition, IBS, Intuitive Eating/Gentle Nutrition, and the gut-brain axis. For example:

  • “Eating more plant-based foods (nuts/seeds, whole grains, fruits, vegetables, etc.) can also help promote weight loss due to the fiber and phytonutrient content that helps increase satiety and influence our metabolism through the gut microbiome
  • Balancing a plant-based meal with a quality source of lean protein also helps contribute to satiety. Protein influences our satiety cues by dampening our hunger cues and reducing appetite. Getting around 25-30g of protein per meal (equivalent to 4 oz of chicken breast) is ideal.
  • Lastly, making sure you're properly hydrated is one of the most important ways to lose weight and enhance fat metabolism. Water plays an essential role in lipolysis, which is how the body burns fat for energy.”

Role of Hydration and Sleep

Woman drinking water from a sports bottle.Shutterstock

How do hydration and sleep affect body fat loss, especially when trying to achieve quick results? “Hydration status can sometimes mask fat loss if an individual is well hydrated. This is because there is both intracellular and extracellular fluid to account for, especially when using the most common form for body fat percentage measurements in BIA(1). The intracellular fluid in muscle cells is what causes muscle mass to weigh more than fat mass,” says Pelitera. “It should be noted that in extreme fat loss situations such as bodybuilding competitions, individuals often intentionally dehydrate to lose as much subcutaneous water as possible before competition. This provides the most muscle definition (2).”

“Poor sleep habits have been linked with an increase in overall energy intake (3) and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult,” says Pelitera.

Can improving sleep quality and water intake have an immediate effect on body composition? “Working on improved sleep habits, sleep quality, and hydration are some of the first things I work on with clients trying to lose body fat as a registered dietitian. Improvements in both sleep quality and hydration provide overall improvements in metabolism and the body’s ability to produce energy. While neither of these is going to have an immediate effect on body fat, sleep in particular, which changes on a day-to-day basis, is associated with calorie intake the next day. This is going to be the most immediate effect we see. A night of poor sleep is going to result in increased energy intake the next day, affecting your fat loss results,” says Pelitera.

Exercise for Accelerating Fat Loss

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What types of exercises are most effective for quick fat loss, and how should they be integrated into a weekly routine? Are there any specific workout programs or routines recommended for those looking to make noticeable changes in a short timeframe? “For the fastest, healthy fat loss, it's important to incorporate at least 150 minutes of moderate aerobic activity in, or 75 minutes of vigorous aerobic activity in a week. This, plus strength training around 3 times a week, is a good balance, as added muscle mass helps to burn fat and increase metabolic output even while in a rested state,” says Hilbert. “The most important exercise you can do is one you will stick to in the long run. Most people struggle with losing weight because they have a hard time adhering to changes in their routine. First, building a consistent habit of exercise rather than focusing on the specific types of exercise is most important. To find workouts that are a ‘best of both worlds’ when it comes to cardio and building muscle, I often suggest kickboxing, pilates, spinning, rowing, or swimming.”

Nutrition and Supplementation

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What nutritional strategies and supplements can support rapid fat loss while maintaining health? Are there any foods or supplements that should be avoided during this period? “I typically do not recommend any specific weight loss supplements because often these can over-promise and under-deliver. Not to mention, the supplement industry is unregulated and weight loss supplements have been known to contain laxatives, diuretics, and additives that can cause liver damage,” says Hilbert. “That being said, certain vitamins and minerals are important for fat loss, so taking nutrition supplements if one is deficient can help promote faster weight loss.” She continues:

  • “Up to 30-40% of the world population is iron deficient, and iron helps support numerous metabolic processes like building lean muscle mass and carrying oxygen to cells.
  • Magnesium also plays a really critical role, and many Americans (50-80%) are deficient. Magnesium deficiency can weaken the body's ability to use blood sugar for energy. Certain studies also show magnesium supplementation can help reduce BMI for those with insulin resistance, obesity, and hypertension. (The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials)
  • B vitamins also play an important role in metabolism, in particular, helping the body break down carbohydrates and protein to convert them into energy. Some research has shown that deficiency in vitamin b12 and b6 is linked to excess weight, however more research is needed in this area.”

Managing Expectations

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“Realistic expectations for body fat loss really vary person to person,” says Jordan Hill, MCD, RD, CSSD, Lead Registered Dietitian. “Some factors to consider include starting body composition, current nutrition and exercise habits, genetics, current health implications or status, medication use, as well as overall lifestyle factors. In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given week though. It’s important to remember that weight loss is not linear and often times a person’s weight will fluctuate up and down throughout their weight loss journey. To set achievable goals, it’s important to focus on the process instead of the outcome and implement realistic and sustainable habits. Being patient and applying flexibility to the plan when needed can help set realistic expectations and give oneself grace when the inevitable setbacks occur.”

How can focusing on quick results impact long-term health and fitness objectives? “When folks try to achieve quick results, they are oftentimes setting themselves up for failure because quick results aren’t usually realistic or sustainable,” says Hill. “Rapid weight loss generally results in an undesired loss of muscle mass vs. targeting the desired fat loss. Aiming for quick results usually entails either under-eating, overexercising or a combination of the two. This can increase the risk for burnout, nutritional deficiencies, and an unhealthy mindset or relationship with food and body.”

Realistic Changes in Body Fat Percentage

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As she noted previously, “0.5-2 lb loss/wk is a realistic expectation for those implementing healthy habits to see weight loss. A person can really only lose 1-1.5% of body fat per week, so if someone is losing about that percentage, it may very likely be just water weight or potentially muscle mass. Typically, a person with a higher fat percentage has the potential to lose at the higher end of the 0.5-2 lb range vs. someone who has less fat mass to lose,” says Hill.

Potential Risks

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“There are many potential risks of trying to lose body fat too quickly, and most are associated with extreme measures of calorie restriction such as fasting and/or very low-calorie diets,” says Colette Micko, MS, RDN, CDES. “Losing fat mass at a rapid rate increases the chances of breaking down muscle for energy, which is counterproductive to leaning out and reduces resting metabolic rate in the long run. Additionally, this can lead to poor workout performance and recovery, disrupted sleep, increased hunger and irritability, and inability to focus and perform activities of daily living. There are also psychological risks associated with losing body fat too quickly, such as worsening one's body image and overall relationship with food.”

How can individuals mitigate these risks while pursuing their fat loss goals? “In order to mitigate these risks, it’s important to allow ample time to reach one’s goals,” says Micko. “Moderate calorie restriction, about ~300-500 calories from baseline intake, in addition to keeping protein intake high, are important factors to consider when aiming to lose body fat. In general, aim to get about 30-40 grams of quality protein every 3-4 hours (this will vary depending on total protein and energy needs). The benefits of keeping protein intake high and spreading it out throughout the day is to spare muscle protein breakdown and increase the feeling of fullness between meals.”

“Nutrient timing and fueling around your workouts also becomes even more important when in a calorie deficit,” says Micko. “Many clients will try to lose body fat by fasting before their workouts. However, this often leads to low energy and reduced ability to complete the workout with desired strength. Thus, fueling around your workouts is key to keeping energy levels high so you can perform your best throughout the workout. This not only allows you to burn more calories during the workout itself, but also helps to maintain your strength and stamina. Aim to get at least 20-30 grams of quick-digesting carbs (a small piece of fruit such as a banana works great here) prior to your workout, and refuel within 1-2 hours of completing your workout with a well-balanced meal or snack that combines protein and carbohydrates.”

Psychological Impact of Rapid Fat Loss Efforts

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How can the pursuit of quick fat loss affect an individual’s mental health and body image? “I have worked with many people over my years of practice, and while each has their own unique story and needs, there are some common threads,” says Snyder. “When one cuts way back on what they eat to lose body fat at a fast pace, it can result in irritability. It affects social relationships. I mean, if you can’t go to the neighborhood barbecue because you are worried about taking in too many calories, it isn’t fun. It leads to feeling more isolated. Your concentration can take a hit if you’re constantly hungry or aren’t eating enough carbohydrates for brain fuel. That could add more stress if you’re struggling with getting your work done. You can become resentful, making so many sacrifices and not getting the quick and drastic results you envision. There’s a feeling of failure when things don’t work out. There is a huge blow to self-confidence and body image. There’s a risk of repeated dieting behavior turning into an eating disorder or disordered eating. You start comparing yourself with others, and it’s never good enough. It’s a sad cycle.”

What strategies can help maintain a healthy perspective on body composition and weight loss?

“It’s important to talk about realistic expectations and why the desire for the loss is there in the first place. Sharing the risks and actual costs that come with a more aggressive goal is vital—I want to ensure my clients know what to expect if they elect that route. We also discuss how one can achieve more realistic goals without sacrificing so many things in the process,” says Snyder.

“For setting up a successful mindset, we look for ways someone can take action and feel a sense of achievement in the journey. Doing so and accomplishing these smaller goals adds little bursts of motivation. Drinking an extra glass of water each day, adding more fiber to a meal, or trying plant proteins are all examples of this. We celebrate all of the wins, big or small, versus waiting to be happy at the end. We work through barriers, or things that can get in the way of progress. We revisit expectations.

I’m all about education and staying curious. In this case, it can be helpful to talk about the role of body fat and provide evidence-based information to help understand that not all fat is a bad thing. We do need some body fat to function normally, and it exists in practically every cell in the body (including the brain). It does so many things: helps us absorb and use certain vitamins, plays a role in keeping hormones in check, manages body temperature, immune function, and reproduction. We also can’t exactly dictate where fat loss will occur on the body, and we all carry fat differently.”

The Importance of Professional Guidance

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You should consider seeking professional advice before attempting rapid fat loss. “When attempting rapid fat loss, it is always suggested to work with a qualified professional to ensure you are minimizing any potential risks and doing so in a safe and effective way that considers long-term implications. It is never too late to reach out for support, so if you have already started a rapid fat loss regimen, but need some guidance, I recommend reaching out to a qualified medical professional such as a registered dietitian, personal trainer, or physician who specializes in metabolic health. These professionals can also help provide guidance on tools to effectively measure body composition, so you can track real progress. Many home body composition testing machines have low reliability, so utilizing evidence-based tools such as DEXA or BodPod is recommended,” says Micko.

She adds: “Dietitians, Personal Trainers, and Medical Professionals can help with developing an individualized nutrition and exercise plan to help you meet your fat loss goals. These professionals not only want to help you lose body fat, but keep it off long term. Medical professionals who specialize in this area not only take into account your personal goals, but important factors such as food preferences, cooking skills and resources, healthy history, exercise, nutrition, sleep, stress and social factors that may influence your health behaviors.”

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

Long-Term Strategies Beyond the Week

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After attempting to lose body fat percentage in a week, what long-term strategies should be adopted for sustainable health and fitness? “Focusing on regularity of eating times, appropriate nutrient balance and portion sizes, proper hydration, a regular exercise routine, and adequate sleep are all ways to build a sustainable health and fitness plan for managing weight. Setting realistic goals, being patient with progress, and evaluating progress can all help with the sustainability as well. Working with a registered dietitian and building a supportive network of family and friends are a couple of ways to boost confidence and accountability, especially when there are challenging seasons,” says Hill.

“Shifting your mindset and perspective on weight management is a must. Moving away from the “quick loss” mindset to one that is more long-term will be more realistic and sustainable to see both progress and maintenance of that progress. All good things come with time, consistency, and hard work!” says Hill.

Conclusion: Emphasizing Health Over Speed

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It is important to prioritize health and sustainability over the speed of fat loss. “For high-speed fat loss, you are likely going to go to more drastic measures. We’ve talked about how that can affect your mental health and body image, but it also spells trouble for the future. Rapid loss plans do work—until they don’t. The faster you try to lose weight, the more you alarm the body and run the risk of tanking your metabolism for next time. You gain the weight back, try to lose it again, gain it back, rinse, and repeat. Calorie burning (metabolism) slows down to match calorie restriction, as the body goes into survival mode. (You eat way less, and your body burns less fuel.) The weight gain-loss pattern is referred to as ‘weight cycling,’ and is correlated with gaining more body fat.

Slower, long-term work includes a focus on building in lifestyle changes and addressing any challenging thoughts about food and body. You learn to work with your body instead of against it. It’s easier to adapt to and maintain vs something very intense for a short time. Positive outcomes and helpful habits last longer--your efforts pay off even beyond any weight/composition change goals.

Related: 8 Ways to Eat Your Way to 6-Pack

Final Advice For Individuals Seeking to Reduce Their Body Fat Percentage Responsibly

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Scientists recommend more gradual, sustainable weight loss based on multiple studies. “Be patient, as lasting change is more subtle, and it’s easy to get discouraged. Find smaller goals to achieve along the way—they act as ‘rest stops’ on a long journey. This breaks up the time and can renew motivation. The small things are huge when done repeatedly—even if you’re not losing weight or inches at times, you are very likely still improving some less-obvious facet of your health. Get support, someone who can reflect back to you in an honest and kind way when you’re feeling stuck or frustrated. Get a vision in your head of what your life looks like when you hit your big goal—what will you do to maintain your success? What barriers might you hit, and what tools do you have to work through them? Finally, regardless of what your body shape and size is at any point in your journey, you are a worthy human who deserves kindness. Whatever your goals are, may they serve you on the inside, too. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

About the author:

Annette Snyder, MS, RD, CSOWM, LD, is a Registered Dietitian at Top Nutrition Coaching

References

  1. Campa, F., Toselli, S., Mazzilli, M., Gobbo, L. A., & Coratella, G. (2021). Assessment of body composition in athletes: A narrative review of available methods with special reference to quantitative and qualitative bioimpedance analysis. Nutrients, 13(5), 1620.
  2. Escalante, G., Stevenson, S. W., Barakat, C., Aragon, A. A., & Schoenfeld, B. J. (2021). Peak week recommendations for bodybuilders: An evidence based approach. BMC Sports Science, Medicine and Rehabilitation, 13(1), 1-24.
  3. Jurado-Fasoli, L., Mochon-Benguigui, S., Castillo, M. J., & Amaro-Gahete, F. J. (2020). Association between sleep quality and time with energy metabolism in sedentary adults. Scientific reports, 10(1), 4598.
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Copyright Brittany Werner
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.


Know Your Body Fat: Essential vs. Stored

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Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

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Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

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While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

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When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

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To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

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While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

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For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

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Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

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While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

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Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

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The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

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As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to get rid of body fat but aren’t sure where to start? Mario Tomic is a fitness and nutrition coach who regularly shares videos to help people get in shape using research-based methods. In a new viral YouTube video, he reveals ten things you can do if you want to drop body fat fast. “I’m going to walk you through the exact steps I would take if I were back at 25 to 30% body fat and I wanted to get lean again,” he says in the clip.


Implement the Principles of Fat Loss

Mario starts by explaining that if he were out of shape right now, the first step he would take to start getting lean is implementing the first principles of fat loss. “These are the key behaviors that have the biggest impact on our body composition. And I know if I don't get these right, nothing else matters,” he says in the post.

Stay in a Calorie Deficit

So, what are these essentials? “Well, I know that I need to be in a calorie deficit to lose weight that is non-negotiable,” he says. “I know my numbers well because I've done this before, and if you're not sure where to start, a simple formula to figure out your starting calorie intake will take your goal weight in pounds and multiply that by 12. For example, 170 pounds or 77 kilo goal weight, you take 170 times 12, that'll be 2040 calories per day.”

Increase Calories If You Are Losing Weight Too Fast

“You would start there. And if you're noticing that you're losing weight too quickly, let's say more than two pounds or one kilo per week, you can always increase your calorie intake to make it a bit more sustainable,” he says.

Make Sure Your Diet Is Mostly Unprocessed Foods

“We don't all agree on what the ‘best’ diet is to create that calorie deficit. Instead of looking at what each diet does differently, I would like to look at what the most successful methods have in common. And that is keeping your diet 80, 90% minimally processed food, keeping high protein intake, lots of vegetables and simple repeatable meals while at the same time cutting out sodas, snacks, junk food and alcohol,” he says.

RELATED:Woman Shares 5 Simple Changes That Made Her “Leaner Than Ever” in 75 Days

Lift Weights

The next thing to do as you are losing weight is to make sure you are not losing muscle, he says. “The best way to do that is lifting weights with the intent to get stronger. Here, I would start with a simple full-body training routine, five, or six exercises for all the major muscle groups three times per week and keeping the sessions to about an hour. That's more than enough,” he says.

Amp Up Your Protein Intake

“Also for building muscle and preserving muscle, I'd make sure that I'm getting my daily protein intake to about one gram per pound of my goal weight. So for 180 pounds or 81 kilos, that would be 180 grams of protein per day plus-minus 10 to 15 grams,” he says.

Prioritize Sleep

“Third, I would prioritize sleep,” he continues. “Sleep deprivation leads to less fat loss and more muscle loss and increases cravings and hunger, which makes staying consistent with fat loss incredibly difficult. Also, without good sleep, it's harder to recover and make progress in the gym. So my priority would be seven hours or more of high-quality sleep in a dark room with minimal interruptions and really make sure that I have a consistent sleeping schedule because I know that this will make everything easier.”

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Track Everything

His third recommendation? “Start tracking everything,” he says. “By everything, I mean daily body weight, step count, weekly waist size, food lifting, and sleep. If you're not doing this, you're practically self-sabotaging. Tracking is the fastest way to figure out what's working and what's not, especially when you're just starting out on your journey. This is the highest return on investment activity.” This way, there will be no surprises, and you can adjust things accordingly if you aren’t losing weight. “Also, tracking is the ultimate form of self-accountability,” he continues. “When you're tracking, it's hard to ignore the evidence. You can clearly see when you're losing progress, and you're more incentivized to stay consistent.”

Fully Immerse Yourself Into Fitness

“Now the third step I would take if I were starting over again is fully immerse myself into fitness,” he says. “ Immersion is one of the most powerful and underrated things when it comes to staying consistent because maybe right now nobody around you prioritizes getting lean or fitness in general. And if you don't create your own mental space that's focused on these goals, it's going to be much harder to ignore the distractions and stay on track.” You can do this by “building your routine of watching fitness videos, reading about fitness, learning about this doesn't have to be my videos,” he says. Also, surround yourself with people with similar goals.

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Finally, Be Adaptable

“Speaking of consistency, I would focus on being adaptable. As Darvin said, ‘It's not the strongest or the most intelligent that survive, but the most adaptable to change.’ I wouldn't go on this journey believing that it will all be perfect and a universe will conspire to arrange everything for me to get lean. No, that's delusional. Instead, I will trust my ability to adapt and learn. I know there will be a lot of mistakes, and this is actually what separates those who succeed from those who fail. Those who fail rely on one rigid plan. They try to force it into their life, and it might work on some days, but it won't work consistently. Those who succeed adapt.

It's not about perfection. It's about consistency. There's no perfect plan. No one knows exactly what's coming. But I can tell you one thing: if you trust your ability to adapt and figure it out as you go, you'll handle anything life throws at you, and you will ultimately get to your goal,” he says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Do you want to lose belly fat? Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a recent viral video, he tackles belly fat. “Belly fat is really easy to gain but seems almost impossible to lose. Now, you're probably aware that your diet is the key to losing fat from this area, but you likely have no idea where to start, let alone how to keep fat loss going for long enough to get rid of the most stubborn areas,” he says. “Today, I'll show you step by step in three stages how to eat to start losing fat and how to keep that going until you successfully lose all of your belly fat and for good.”


You Are Likely Between 15 and 25 Percent Body Fat

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“Before we dive into the three stages, let me explain what these stages mean and why you need them in the first place,” says Ethier. “So you're likely somewhere between a body fat of 15% and 25% or maybe even higher. Regardless of where you are right now, you need to lose enough fat from other areas of your body before your body starts prioritizing burning off your belly fat for energy.”

The Magic Starts Happening Around 15 Percent Body Fat

For most people, this starts to really happen around 15% body fat, he maintains. “By the time you reach around 12% or 10% body fat, your belly fat will be almost completely gone.” He notes that while your diet is key to achieving this, “the diet you use to get you from let's say 25% to 15% most often won't be enough to take you down to the next level of 12%. The same is true for going from 12% down to even 10%,” he says. “As you get leaner and leaner, there's certain things you need to be aware of and certain changes you should make with your diet to prevent you from getting stuck and to prevent you from losing muscle.”

Stage One: Kickstarting the Fat Loss Process

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He starts with stage one. “The first stage is designed to kickstart the fat loss process and keep it going until you get to about 15% body fat. Throughout this stage, your hunger levels will be low.

Your risk of muscle loss will also be low, and physiologically it will be the easiest stage to get through,” he explains.

Start by Consuming Fewer Calories Than You Burn

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“The stage is actually quite simple. There's only two factors you need to focus on: calories and protein,” he says. “Let's first talk about calories. You don't need to completely cut out carbs, sugar, or any of your favorite foods. All you need to do is create what's known as an energy deficit to start forcing your body to burn body fat for energy. You create this deficit by consuming fewer calories than your body burns every day.”

Here’s How to Find Energy Deficit

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“Now, to find the appropriate energy deficit for your body, take your body weight in pounds and multiply that by anywhere from 11 to 13. If you're a taller individual, younger, or more active, go with the higher end. If you're a shorter individual, older, or less active, go with the lower end. The number you get will be a rough estimate of the amount of calories you should eat every day, but to hit your goal calorie intake, some foods are better than others,” he says.

Stick to Low-Calorie Density Foods

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“What I recommend is focusing on what's known as low calorie density foods. These are foods that for the amount of space they take up in your stomach will only add a relatively low amount of calories to your daily total,” he says. For example, you can eat a lot more strawberries or carrots than Oreos for 200 calories. “Not only that, but since low calorie density foods tend to be unprocessed, they also tend to require more calories to burn and digest the more processed foods,” he says.

This Can Make a Big Difference in Terms of Fat Loss

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“Now, as for how much of a difference this can make for fat loss, a recent 2019 paper took 20 adults and first ran them through a diet consisting of only high calorie density processed foods. For two weeks afterwards, they switched them to a diet of low calorie density unprocessed foods for two weeks. In both conditions, they were allowed to eat as much food as they wanted. The result, the processed foods diet led to almost two pounds of weight gain. Once they switched the unprocessed diet, however, their daily calorie intake dropped by over 500 calories and they ended up losing over two pounds,” he reveals.

Protein Will Help You Lose Fat Versus Muscle

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Eating fewer calories will help you lose weight, but “you want as much of that weight loss to be from fat rather than muscle,” Ethier says. “This is where protein comes in. You need to start eating more of it. In fact, in studies in which subjects go on the same diet and lose the same amount of weight, the ones who eat more protein end up losing more fat and less muscle.”

Here’s How Much Protein You Should Eat

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He recommends eating one gram per centimeter of your height, “so if you're 175 centimeters tall (5.74 feet), try to eat around 175 grams (6.17 ounces.) of protein per day with the rest of your calories coming from carbs and fats. Whereas if you're a relatively lighter individual or closer to 15% body fat, then you'll want to multiply your body weight and pounds by 0.8 and, at a minimum, eat that many grams of protein per day. Now, this might sound like a lot at first, but as you'll see, it's pretty easy to do if you choose the right protein sources,” he says.

After You Get Down to 1%, You Are Ready for the Next Stage

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“So focus only on calories and protein every day, and if you're consistent, you'll be able to get your body fat all the way down to 15%, but at this point is when you'll likely need to refine your approach to continue getting results,” he says.m

Stage Two: Get More Precise with Your Approach

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“This is where stage two comes in, which evolves going from 15% down to 12% body fat. By this point, you'll be hungrier, your fat loss will slow down, and you'll be at a slightly greater risk of muscle loss. This is where most people get stuck,” says Ethier. “There are two things that will help you overcome this. First, you need to get more precise with your approach from stage one, as your body loses more and more fat, your metabolism will decrease and you'll start burning fewer calories per day. This is your body's way of protecting its remaining fat source. This means the energy deficit you used in stage one to get down to 15% body fat may no longer be enough to get you down to 12% body fat.”

Track Your Daily Calorie Intake

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“To overcome this, if you haven't yet been doing so, you should start tracking your daily calorie intake and doing so more carefully,” Ethier continues, noting that research has shown the average person will think they eat about 429 fewer calories per day on average than they actually do. “So even if just temporarily measure out your food to see how many calories you're actually consuming and ensure you're in an energy deficit,” he says.

RELATED:The Number 1 Diet to Lose Body Fat, According to an Expert

Also, Start Looking at Your Carb and Fat Intake

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During this stage, you'll also want to start addressing your carb and fat intake. “Take a look at this list of carbs and fats. Although healthy fats are needed in your diet on a gram-per-gram basis, fats contain more than twice as many calories as carbs do. Because of this, an effective approach is to keep your protein intake high as is but lower your daily fat intake to the lower end of what's recommended for general health. This is about 20 to 25% of your daily calorie intake,” he says.

Now You Can Intro More Carbs Into Your Diet

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As a result, you'll now have room to introduce more carbs into your diet. “These extra carbs can not only help you better manage your hunger levels, but they'll also provide you with a boost in energy to support your daily activities and performance in the gym, helping you burn more calories every day and better maintain your muscle mass. Make these two weeks, and if you're consistent, you'll be able to get down to around 12% of body fat,” he claims.

Stage Three: Discipline and Sacrifice

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This is where stage three comes in. “This is the most difficult stage,” Ethier maintains. “While consistency with what we mentioned earlier will be the key to progressing through the stage, it's going to require more discipline and sacrifice.”

You Will Need to Be Eating High Volume Foods

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“First off, not only will you very likely have to be accurately tracking your calories every day, you'll also want to ensure your daily meals are making the best use of the limited calories you have. At this point, your hunger levels will be the highest they've been, so most of your meals throughout the day will need to come from high-volume foods that will help you stay full for fewer calories,” says Ethier.

RELATED:5 Exercise Mistakes to Avoid During Menopause (and 5 Things to Do Instead)

You Will Need to Make Better Choices Eating Out and Might Want to Consider Quitting Drinking

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“You don't have to eliminate it completely, but you will have to make wise choices when you're out and make sure that you plan in advance for big meals out or for alcohol, both of which can drastically increase your calorie intake without you even realizing,” he says.

He Recommends Sticking to a Body Fat of 12 to 15%

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“Lastly, ask yourself if the sacrifices are worth it. In my opinion, for most natural lifters, a body fat of around 12 to 15% is the most sustainable physique,” Ethier states. “It's practical to maintain. You get the health benefits of being leaner, and you'll still look great, especially if you have a good amount of muscle on you and well-developed abs from training them while getting leaner than this. Yes, it's going to provide a bit more definition than cuts. It not only requires a lot more sacrifice, but for many people, that's when daily energy levels will start to be negatively effective.”

You Can Get Down to 10% If You Really Want

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“So while you definitely can get to 10% body fat by pushing through with what you've learned, at least consider hanging around at a higher level of body fat first and be proud of how far you've come and realize that the extra push just may not be worth it, especially if you can't maintain it overall, guys, the strategy when it comes to your nutrition is actually quite simple,” he says.

RELATED:These Ultra-processed Foods May Be Shortening Your Life, According to New Study

Be Consistent

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The hard part? “Staying consistent with it,” Ethier concludes. “You have to be clear about what your goals are and then find what you personally enjoy and can stick to consistently in the long run.” 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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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 burn fat without having to make major changes to your life? According to experts, there are a few simple things you can do to majorly amplify fat loss. Mike Diamonds, MD, founder of Sculpt by Science, is social media famous for sharing helpful hacks on how to get into shape and lose weight. In a recent clip, he reveals some little-known tips for burning belly fat. “These are five fat loss cheat codes. I wish I knew when I started,” he says at the start of the YouTube Shorts clip. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, to weigh in.


Walk for Cardio

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“Number one, walking should be your main form of cardio,” says Diamonds, citing research that has shown that it burns the most fat. “I’m not sure it actually burns the most fat, but low to moderate intensity cardio is great, especially for beginners,” says Collingood. “Walking is simple—it doesn't take any equipment other than a good pair of shoes,” she adds. It can also be social. “Meet friends or family or take the dog with you for a nice brisk walk.”

RELATED:5 Best Exercises for “Bra Bulge” After 50

High Protein Diet

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Next, “the formula to being able to build muscle and lose fat is a high protein diet,” claims Diamonds. “30 to 50 grams per meal multiplied by a caloric deficit and weightlifting.” Collingwood agrees that you “definitely want protein to maintain and build muscle,” adding that it also keeps you satisfied.

Seven to Eight Hours of Sleep

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“Three, sleep a minimum of seven to eight hours,” says Diamonds. “Sleeping any less will feel like playing Call of Duty or FIFA in hard mode.” Collingwood agrees that sleep is “absolutely necessary,” recommending 7 to 9 hours “to recover the body and help with hormone regulation.”

Morning Workouts and Exercise in Afternoon

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“Train in the morning and eat in the afternoon. Myself and my clients find the most productive formula is to train in the morning and then break your fast after midday,” claims Diamonds. “Morning is great for training but if you wait several hours to eat you are leaving yourself open to poor recovery,” notes Collingwood. “It is better to eat something within an hour after training, especially if training is intense or long.”

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

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And his last tip, “track your diet for one day and then eat the same food every day for a week. This will make your journey so much easier,” he says. “Tracking what you eat can be very eye opening, but it’s not necessary to eat the same thing every day,” says Collingwood. “Variety is better for the gut microbiome and to keep you from getting bored or feeling deprived.”

💪🔥Body Booster: In order to maximize belly fat, start by taking a look at your diet and making sure you are meeting the protein recommendations for your height, weight, and gender.

10 Foods That Secretly Burn Fat After 40
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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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

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"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

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

1. Lean Proteins

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Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

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

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. 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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Copyright Laura Try/YouTube/Instagram
Evidence-Based

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

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

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

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
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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.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

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Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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

Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

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Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

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Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.