10 Mindfulness Practices That Curb Cravings and Aid Weight Loss

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✓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.

        10 Mindfulness Practices That Curb Cravings and Aid Weight Loss, According to a Nutritionist
    These tips will help you make better food choices.
By Yaa Boakye, rdn, ldn, cptMay 19, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Leah Groth

        Shutterstock
    
By Yaa Boakye, rdn, ldn, cptMay 19, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Leah Groth
Nutrition & Diet
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Mindfulness is defined as the practice of being aware and present in the moment without judgment, and is a powerful tool for managing cravings and supporting weight loss. By becoming more conscious of your thoughts, emotions, and physical sensations, you can make more deliberate choices about what and how you eat.
Mindfulness Can Help Improve Your Relationship with Food
Shutterstock
Evidence-based research has shown that mindfulness can reduce overeating, improve digestion, and foster a healthier relationship with food. While there is growing support for mindfulness in weight management, more studies are needed to fully understand its mechanisms and long-term effects.
Effectiveness Can Vary
Shutterstock
Additionally, the effectiveness of mindfulness can vary from person to person, with some individuals experiencing more pronounced benefits than others. However, while these practices are beneficial, they should not be viewed as a standalone solution.
Seek Professional Guidance
Shutterstock
It is essential to seek guidance from healthcare professionals such as doctors, dietitians, and therapists, especially if underlying health issues are present. This list provides practical mindfulness techniques to incorporate into your daily routine, but remember to give yourself grace and patience as you progress.
Quick Mindfulness Self-Assessment Questionnaire
Shutterstock
Before diving into the mindfulness practices, take a moment to gauge your current level of mindfulness with this quick self-assessment. Answer each question with "Yes," "No," or "Sometimes."
Answer Yes or No
Shutterstock
Do you often eat without paying attention to the taste and texture of your food?
Are you frequently distracted by your phone or TV while eating?
Do you find yourself eating when you are bored, stressed, or emotional rather than hungry?
Do you rush through meals without fully chewing or savoring each bite?
Are you aware of your body's hunger and fullness cues?
Do you take time to breathe deeply and relax during stressful moments?
Do you visualize your goals and healthy choices regularly?
Are you able to differentiate between physical hunger and emotional hunger?
Do you measure your food portions to avoid overeating?
Do you create a pleasant and distraction-free environment during meals?
If You Answered “No” to a Lot of These, You Should Work on Mindfulness
Shutterstock
Reflecting on these questions can help you understand your current mindfulness practices and identify areas for improvement. If you answered "No" or "Sometimes" to many of these questions, the following tips can help you incorporate mindfulness into your daily routine.
Before diving into mindfulness practices, it's essential to also recognize that individual food needs vary based on factors like body size, activity level, and personal health conditions.
Tailor Mindfulness Practices to Your Situation
Shutterstock
Mindfulness practices should be tailored to your unique situation and done under the guidance of healthcare professionals when necessary. This approach ensures that the practices support your health without inadvertently encouraging disordered eating behaviors.
RELATED:10 Gut Health Red Flags Sabotaging Your Weight Loss
Mindful Eating
Shutterstock/Shift Drive
Why It Matters: Helps you become more aware of hunger and satiety signals, reducing overeating. It can lead to healthier food choices and better digestion.
Implementation: Eat slowly, savoring each bite, and paying attention to textures and flavors. Avoid distractions like TV or smartphones while eating. Chew each bite 20-30 times, focusing on the taste and texture of the food.
Tips: Put down your fork between bites to slow down your eating pace. Chew thoroughly to appreciate the food fully. Set a goal to make your meal last at least 20 minutes.
Pitfalls: It can be tempting to multitask. Set a specific time for eating without distractions. Use reminders or set specific times to practice this habit. Chewing thoroughly can be difficult; reminders can help establish this habit.
Breathing Exercises
Shutterstock
Why It Matters: Reduces stress and helps manage cravings by calming the nervous system. Deep breathing can lower cortisol levels, which are linked to cravings.
Implementation: Practice deep breathing exercises, such as inhaling for four counts, holding for four, and exhaling for four.
Tips: Use breathing exercises when you feel a craving coming on. Check in with yourself about when you last ate or drank something.
Pitfalls: It may be challenging to remember to breathe deeply during stressful moments. Practice regularly to make it a habit.
Visualization
Shutterstock
Why It Matters: Reinforces healthy eating habits and weight loss goals by visualizing success. Visualization can enhance motivation and self-efficacy.
Implementation: Spend a few minutes each day visualizing yourself making healthy choices and achieving your goals.
Tips: Create a vision board to reinforce your visualizations.
Pitfalls: It can be hard to maintain focus. Use guided visualization exercises to help.
RELATED:15 Low-Fat, High-Protein Snacks to Shed Pounds
Emotional Awareness
Shutterstock
Why It Matters: Helps differentiate between emotional and physical hunger. Increased emotional awareness can reduce emotional eating.
Implementation: When you feel hungry, pause and assess whether you are experiencing any emotions like stress or boredom.
Tips: Keep a journal to track your emotions and eating patterns.
Pitfalls: It can be hard to recognize emotional hunger. Practice regularly to improve your awareness.
Hunger and Fullness Cues
Shutterstock
Why It Matters: Enhances awareness of your body's natural signals to prevent overeating. Recognizing hunger and fullness cues can support weight management.
Implementation: Rate your hunger on a scale of 1-10 before and after eating to gauge true hunger and fullness.
Tips: Aim to eat when you are at a 3-4 on the hunger scale and stop at 7-8 on the fullness scale. Adjust based on your activity level and needs.
Pitfalls: It can be hard to gauge hunger and fullness accurately. Practice regularly to improve your awareness.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Portion Control
Shutterstock
Why It Matters: Helps manage calorie intake by being mindful of serving sizes. It can prevent overeating and support weight loss.
Implementation: Serve appropriate portions and listen to your body's hunger signals to decide if you need more. Don't force yourself to stop eating if you're genuinely hungry, especially after intense physical activity.
Tips: Use a mix of smaller and regular-sized plates based on your needs. Consider your hunger levels and physical activity when serving food.
Pitfalls: It can be easy to misjudge portion sizes. Be flexible and responsive to your body's needs, using tools like measuring cups or food scales if necessary.
Mindful Drinking (Drink More Water)
Shutterstock
Why It Matters: Reduces calorie intake from beverages and increases hydration awareness. Mindful drinking can prevent overconsumption of sugary drinks, alcohol, and high-calorie beverages.
Implementation: Sip water or other drinks slowly, paying attention to thirst cues. Stay hydrated by regularly drinking water throughout the day.
Tips: Replace sugary drinks, sodas, and alcohol with water or herbal teas. Keep a water bottle handy to track your intake and remind yourself to drink water.
Pitfalls: It can be easy to overlook liquid calories in beverages. Use a water bottle with measurements to track your daily water intake. Be mindful of how much alcohol you consume and opt for lower-calorie beverages when possible.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Mindful Food Choices
Shutterstock
Why It Matters: Being mindful of food choices encourages awareness of food quality and nutritional content, focusing on nutrient-dense foods to enhance diet quality and overall health. Nutrient-dense foods are rich in vitamins, minerals, and other essential nutrients, helping to meet dietary needs without excessive calorie intake.
Implementation: Plan meals and snacks ahead, prioritizing whole / nutrient-dense food and add in processed / less nutrient-dense foods (note many processed foods still have a good amount of nutrients) as needed. (Big Hint: most foods are processed— so don't be hyper obsessed about only eating whole foods; you'd pretty much have to eat air if that is how you choose foods— many foods are processed to make cooking convenient). Aim to minimize highly processed foods that are often high in calories but low in essential nutrients.
Nutrient-Dense Foods: Leafy greens (spinach, kale), berries, nuts, seeds, lean meats, and legumes.
Less Nutrient-Dense Options: Sugary snacks, fast food, and sugary beverages (e.g., soda, certain energy drinks).
Tips: Read labels and make informed decisions about what you consume.
Pitfalls: It can be challenging to make healthy choices consistently. Use meal planning to help stay on track. When eating out Review menus beforehand to choose options that are more nutrient-dense. Occasionally indulging in less nutrient-dense foods is okay. Focus on balance and moderation rather than strict avoidance. Most importantly, avoid overly restrictive eating patterns that might lead to nutrient deficiencies. Ensure your diet meets your body's needs for overall health and well-being.
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Be Mindful Movement
Shutterstock
Why It Matters: Regular physical activity is crucial for maintaining a healthy weight and overall well-being. Movement can help enhance your energy levels, reduce stress, and support healthy eating habits, all of which are essential for curbing cravings and promoting weight loss.
Implementation: Incorporate regular physical activity that you enjoy into your daily routine. The enjoyment factor increases adherence to a regular exercise routine.
Tips: Start with achievable goals and gradually increase the intensity and duration of your workouts. For example, aim for a 30-minute walk or yoga class three times a week and gradually build up from there. Find opportunities to move more throughout the day, such as taking the stairs instead of the elevator, parking farther from your destination, or incorporating short stretching breaks during work hours
Pitfalls: It can be easy to neglect physical activity due to a busy schedule. Set realistic goals for movement and make it a priority in your daily routine. Maintaining motivation can be challenging. To counter this, find an exercise buddy, join a fitness class, or track your progress to stay motivated. Avoid the risk of injury by not pushing yourself too hard, especially when starting out. Listen to your body and allow adequate rest and recovery.
Sleep More
Shutterstock
Why It Matters: Adequate sleep is essential for maintaining a healthy weight and overall well-being. Sleep can enhance your energy levels, reduce stress, and support healthy eating habits.
Implementation: Prioritize sleep by establishing a consistent sleep schedule and creating a restful environment.
Tips: Make your bedroom a comfortable, dark, and quiet space to promote restful sleep. Aim for at least 7-9 hours of sleep per night. Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body's internal clock. Avoid caffeine and large meals before bedtime. Instead, opt for calming activities like reading or taking a warm bath to wind down.
Pitfalls: It can be easy to neglect sleep due to a busy schedule. Avoid screens and stimulating activities before bedtime to improve sleep quality. Set realistic goals for sleep and make it a priority in your daily routine. Inconsistent sleep schedules can disrupt your body's natural rhythms. Stick to a regular sleep schedule and create a bedtime routine to signal your body that it's time to wind down.
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
Incorporate These Into Your Routine
Shutterstock
Incorporating one or many of the mindfulness practices above into your daily routine can significantly aid in managing cravings and supporting weight loss. However, mindfulness is not a one-size-fits-all solution, and its effectiveness can vary among individuals.
View Them As Part of a Holistic Approach to Health
Shutterstock
While there is promising evidence supporting mindfulness for weight management, more research is needed to fully understand its mechanisms and long-term effects. It's crucial to view these practices as part of a holistic approach to health that includes consulting healthcare professionals such as doctors, dietitians, and therapists.
Also, Enlist the Help of Professionals
Shutterstock
By combining mindfulness with professional guidance and maintaining consistency in your efforts, you can develop a healthier relationship with food and achieve your long-term health goals. Remember, small, consistent steps lead to meaningful, lasting changes. As we await more research, these practices are a solid foundation of wisdom and should be approached with care and patience.
💪🔥Body Booster: Aim to eat when you are at a 3-4 on the hunger scale and stop at 7-8 on the fullness scale. Adjust based on your activity level and needs.
cardiosustainable weight losslose weight fastwalkingweight lossmindset (for weight loss and healthy living)protein

        
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Nutrition & Diet
        10 Mindfulness Practices That Curb Cravings and Aid Weight Loss, According to a Nutritionist
    

        Shutterstock
    
By Yaa Boakye, rdn, ldn, cptMay 19, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Leah Groth
✓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.
Mindfulness is defined as the practice of being aware and present in the moment without judgment, and is a powerful tool for managing cravings and supporting weight loss. By becoming more conscious of your thoughts, emotions, and physical sensations, you can make more deliberate choices about what and how you eat.
Mindfulness Can Help Improve Your Relationship with Food
Shutterstock
Evidence-based research has shown that mindfulness can reduce overeating, improve digestion, and foster a healthier relationship with food. While there is growing support for mindfulness in weight management, more studies are needed to fully understand its mechanisms and long-term effects.
Effectiveness Can Vary
Shutterstock
Additionally, the effectiveness of mindfulness can vary from person to person, with some individuals experiencing more pronounced benefits than others. However, while these practices are beneficial, they should not be viewed as a standalone solution.
Seek Professional Guidance
Shutterstock
It is essential to seek guidance from healthcare professionals such as doctors, dietitians, and therapists, especially if underlying health issues are present. This list provides practical mindfulness techniques to incorporate into your daily routine, but remember to give yourself grace and patience as you progress.
Quick Mindfulness Self-Assessment Questionnaire
Shutterstock
Before diving into the mindfulness practices, take a moment to gauge your current level of mindfulness with this quick self-assessment. Answer each question with "Yes," "No," or "Sometimes."
Answer Yes or No
Shutterstock
Do you often eat without paying attention to the taste and texture of your food?
Are you frequently distracted by your phone or TV while eating?
Do you find yourself eating when you are bored, stressed, or emotional rather than hungry?
Do you rush through meals without fully chewing or savoring each bite?
Are you aware of your body's hunger and fullness cues?
Do you take time to breathe deeply and relax during stressful moments?
Do you visualize your goals and healthy choices regularly?
Are you able to differentiate between physical hunger and emotional hunger?
Do you measure your food portions to avoid overeating?
Do you create a pleasant and distraction-free environment during meals?
If You Answered “No” to a Lot of These, You Should Work on Mindfulness
Shutterstock
Reflecting on these questions can help you understand your current mindfulness practices and identify areas for improvement. If you answered "No" or "Sometimes" to many of these questions, the following tips can help you incorporate mindfulness into your daily routine.
Before diving into mindfulness practices, it's essential to also recognize that individual food needs vary based on factors like body size, activity level, and personal health conditions.
Tailor Mindfulness Practices to Your Situation
Shutterstock
Mindfulness practices should be tailored to your unique situation and done under the guidance of healthcare professionals when necessary. This approach ensures that the practices support your health without inadvertently encouraging disordered eating behaviors.
RELATED:10 Gut Health Red Flags Sabotaging Your Weight Loss
Mindful Eating
Shutterstock/Shift Drive
Why It Matters: Helps you become more aware of hunger and satiety signals, reducing overeating. It can lead to healthier food choices and better digestion.
Implementation: Eat slowly, savoring each bite, and paying attention to textures and flavors. Avoid distractions like TV or smartphones while eating. Chew each bite 20-30 times, focusing on the taste and texture of the food.
Tips: Put down your fork between bites to slow down your eating pace. Chew thoroughly to appreciate the food fully. Set a goal to make your meal last at least 20 minutes.
Pitfalls: It can be tempting to multitask. Set a specific time for eating without distractions. Use reminders or set specific times to practice this habit. Chewing thoroughly can be difficult; reminders can help establish this habit.
Breathing Exercises
Shutterstock
Why It Matters: Reduces stress and helps manage cravings by calming the nervous system. Deep breathing can lower cortisol levels, which are linked to cravings.
Implementation: Practice deep breathing exercises, such as inhaling for four counts, holding for four, and exhaling for four.
Tips: Use breathing exercises when you feel a craving coming on. Check in with yourself about when you last ate or drank something.
Pitfalls: It may be challenging to remember to breathe deeply during stressful moments. Practice regularly to make it a habit.
Visualization
Shutterstock
Why It Matters: Reinforces healthy eating habits and weight loss goals by visualizing success. Visualization can enhance motivation and self-efficacy.
Implementation: Spend a few minutes each day visualizing yourself making healthy choices and achieving your goals.
Tips: Create a vision board to reinforce your visualizations.
Pitfalls: It can be hard to maintain focus. Use guided visualization exercises to help.
RELATED:15 Low-Fat, High-Protein Snacks to Shed Pounds
Emotional Awareness
Shutterstock
Why It Matters: Helps differentiate between emotional and physical hunger. Increased emotional awareness can reduce emotional eating.
Implementation: When you feel hungry, pause and assess whether you are experiencing any emotions like stress or boredom.
Tips: Keep a journal to track your emotions and eating patterns.
Pitfalls: It can be hard to recognize emotional hunger. Practice regularly to improve your awareness.
Hunger and Fullness Cues
Shutterstock
Why It Matters: Enhances awareness of your body's natural signals to prevent overeating. Recognizing hunger and fullness cues can support weight management.
Implementation: Rate your hunger on a scale of 1-10 before and after eating to gauge true hunger and fullness.
Tips: Aim to eat when you are at a 3-4 on the hunger scale and stop at 7-8 on the fullness scale. Adjust based on your activity level and needs.
Pitfalls: It can be hard to gauge hunger and fullness accurately. Practice regularly to improve your awareness.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Portion Control
Shutterstock
Why It Matters: Helps manage calorie intake by being mindful of serving sizes. It can prevent overeating and support weight loss.
Implementation: Serve appropriate portions and listen to your body's hunger signals to decide if you need more. Don't force yourself to stop eating if you're genuinely hungry, especially after intense physical activity.
Tips: Use a mix of smaller and regular-sized plates based on your needs. Consider your hunger levels and physical activity when serving food.
Pitfalls: It can be easy to misjudge portion sizes. Be flexible and responsive to your body's needs, using tools like measuring cups or food scales if necessary.
Mindful Drinking (Drink More Water)
Shutterstock
Why It Matters: Reduces calorie intake from beverages and increases hydration awareness. Mindful drinking can prevent overconsumption of sugary drinks, alcohol, and high-calorie beverages.
Implementation: Sip water or other drinks slowly, paying attention to thirst cues. Stay hydrated by regularly drinking water throughout the day.
Tips: Replace sugary drinks, sodas, and alcohol with water or herbal teas. Keep a water bottle handy to track your intake and remind yourself to drink water.
Pitfalls: It can be easy to overlook liquid calories in beverages. Use a water bottle with measurements to track your daily water intake. Be mindful of how much alcohol you consume and opt for lower-calorie beverages when possible.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Mindful Food Choices
Shutterstock
Why It Matters: Being mindful of food choices encourages awareness of food quality and nutritional content, focusing on nutrient-dense foods to enhance diet quality and overall health. Nutrient-dense foods are rich in vitamins, minerals, and other essential nutrients, helping to meet dietary needs without excessive calorie intake.
Implementation: Plan meals and snacks ahead, prioritizing whole / nutrient-dense food and add in processed / less nutrient-dense foods (note many processed foods still have a good amount of nutrients) as needed. (Big Hint: most foods are processed— so don't be hyper obsessed about only eating whole foods; you'd pretty much have to eat air if that is how you choose foods— many foods are processed to make cooking convenient). Aim to minimize highly processed foods that are often high in calories but low in essential nutrients.
Nutrient-Dense Foods: Leafy greens (spinach, kale), berries, nuts, seeds, lean meats, and legumes.
Less Nutrient-Dense Options: Sugary snacks, fast food, and sugary beverages (e.g., soda, certain energy drinks).
Tips: Read labels and make informed decisions about what you consume.
Pitfalls: It can be challenging to make healthy choices consistently. Use meal planning to help stay on track. When eating out Review menus beforehand to choose options that are more nutrient-dense. Occasionally indulging in less nutrient-dense foods is okay. Focus on balance and moderation rather than strict avoidance. Most importantly, avoid overly restrictive eating patterns that might lead to nutrient deficiencies. Ensure your diet meets your body's needs for overall health and well-being.
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Be Mindful Movement
Shutterstock
Why It Matters: Regular physical activity is crucial for maintaining a healthy weight and overall well-being. Movement can help enhance your energy levels, reduce stress, and support healthy eating habits, all of which are essential for curbing cravings and promoting weight loss.
Implementation: Incorporate regular physical activity that you enjoy into your daily routine. The enjoyment factor increases adherence to a regular exercise routine.
Tips: Start with achievable goals and gradually increase the intensity and duration of your workouts. For example, aim for a 30-minute walk or yoga class three times a week and gradually build up from there. Find opportunities to move more throughout the day, such as taking the stairs instead of the elevator, parking farther from your destination, or incorporating short stretching breaks during work hours
Pitfalls: It can be easy to neglect physical activity due to a busy schedule. Set realistic goals for movement and make it a priority in your daily routine. Maintaining motivation can be challenging. To counter this, find an exercise buddy, join a fitness class, or track your progress to stay motivated. Avoid the risk of injury by not pushing yourself too hard, especially when starting out. Listen to your body and allow adequate rest and recovery.
Sleep More
Shutterstock
Why It Matters: Adequate sleep is essential for maintaining a healthy weight and overall well-being. Sleep can enhance your energy levels, reduce stress, and support healthy eating habits.
Implementation: Prioritize sleep by establishing a consistent sleep schedule and creating a restful environment.
Tips: Make your bedroom a comfortable, dark, and quiet space to promote restful sleep. Aim for at least 7-9 hours of sleep per night. Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body's internal clock. Avoid caffeine and large meals before bedtime. Instead, opt for calming activities like reading or taking a warm bath to wind down.
Pitfalls: It can be easy to neglect sleep due to a busy schedule. Avoid screens and stimulating activities before bedtime to improve sleep quality. Set realistic goals for sleep and make it a priority in your daily routine. Inconsistent sleep schedules can disrupt your body's natural rhythms. Stick to a regular sleep schedule and create a bedtime routine to signal your body that it's time to wind down.
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
Incorporate These Into Your Routine
Shutterstock
Incorporating one or many of the mindfulness practices above into your daily routine can significantly aid in managing cravings and supporting weight loss. However, mindfulness is not a one-size-fits-all solution, and its effectiveness can vary among individuals.
View Them As Part of a Holistic Approach to Health
Shutterstock
While there is promising evidence supporting mindfulness for weight management, more research is needed to fully understand its mechanisms and long-term effects. It's crucial to view these practices as part of a holistic approach to health that includes consulting healthcare professionals such as doctors, dietitians, and therapists.
Also, Enlist the Help of Professionals
Shutterstock
By combining mindfulness with professional guidance and maintaining consistency in your efforts, you can develop a healthier relationship with food and achieve your long-term health goals. Remember, small, consistent steps lead to meaningful, lasting changes. As we await more research, these practices are a solid foundation of wisdom and should be approached with care and patience.
💪🔥Body Booster: Aim to eat when you are at a 3-4 on the hunger scale and stop at 7-8 on the fullness scale. Adjust based on your activity level and needs.

        
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        10 Weight Loss Rules That Work
    

        Copyright rushingtothekitchen/Instagram
    
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

            
                Fat Loss Is About Creating a Sustainable Calorie Deficit
            
            
        
View this post on Instagram
A post shared by Courtney Rushing (@rushingtothekitchen)
“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”
RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

            
                Prep for Success
            
            
        
View this post on Instagram
A post shared by Courtney Rushing (@rushingtothekitchen)
Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

            
                Balanced Macros
            
            
        
View this post on Instagram
A post shared by Courtney Rushing (@rushingtothekitchen)
She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

            
                Hydration
            
            
        
View this post on Instagram
A post shared by Courtney Rushing (@rushingtothekitchen)
Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                Strength Training
            
            
        
View this post on Instagram
A post shared by Courtney Rushing (@rushingtothekitchen)
She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills

            
                Walking
            
            
        
View this post on Instagram
A post shared by Courtney Rushing (@rushingtothekitchen)
Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Rest and Recovery
            
            
        
View this post on Instagram
A post shared by Moves App™ (@movesapp)
“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                Sleep
            
            
        
View this post on Instagram
A post shared by Courtney Rushing (@rushingtothekitchen)
Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

            
                Stay Consistente
            
            
        
View this post on Instagram
A post shared by Courtney Rushing (@rushingtothekitchen)
Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says. 
RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

            
                Make Them Your Lifestyle
            
            
        
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A post shared by Courtney Rushing (@rushingtothekitchen)
Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        6 Habits Nutritionist Dropped to Lose 134 Lbs
    

        I Lost 134 Pounds After Saying Goodbye to These 6 Habits
    

        Copyright Fit Body/Facebook
    
By Christopher RobackFeb 25, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
We've all been there – standing in front of the pantry, fighting the urge to grab that sugary snack we know we shouldn't eat. For Christina Jordan, a Board Certified Master Nutritionist at Fit Body Weight Loss, this struggle was all too real. After successfully losing 134 pounds and reversing Type 2 Diabetes, thyroid issues, and autoimmune conditions through healthy eating, she's sharing the key habits she had to break to achieve lasting success. If you're ready to transform your relationship with food, these insights could be exactly what you need.

            
                1. Ignoring Water Intake
            
            
        "You should be drinking one gallon of water a day," Jordan says in her post. "I know it's a lot, but those cravings for carbohydrates and sugars are often signs that you're dehydrated." She recommends carrying a gallon jug and gradually working up to the full amount, noting that proper hydration is crucial for managing cravings.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                2. Removing Without Replacing
            
            
        When it comes to breaking addictions, Jordan learned a valuable lesson: "You can't just remove an addiction; you have to replace it," she shares. "It's like ripping off a chunk of your skin – you create a gaping hole that needs to be filled." She suggests finding healthier alternatives, such as naturally sweetened beverages or herbal teas, to replace sugary sodas.

            
                3. Skipping Essential Nutrients
            
            
        "You have to have all three – protein, complex carbs, and healthy fats – to feel satiated," Jordan explains. She recommends incorporating specific foods like avocados (one per day) or a measured portion of almonds (9-12 count) to maintain balanced nutrition and prevent cravings.

            
                4. Overlooking Physical Activity
            
            
        "Don't give in to cravings – go do something else," Jordan advises. "Even 10 minutes of exercise will totally calm your sugar cravings." She personally uses exercise as a powerful tool to reprogram her brain's response to sugar cravings, often choosing to walk or use the treadmill when cravings strike.

            
                5. Expecting Immediate Results
            
            
        "Breaking an addiction takes time," Jordan reminds us. "You're not going to quit craving sugar forever after one day." She explains that it takes approximately 67 days for the brain to heal and form new neural pathways, making it essential to maintain consistency during this period.
RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

            
                6. Fighting Cravings Without a Strategy
            
            
        Jordan shares a unique approach to managing cravings: "I have a little band on my wrist that I've been wearing for about 11 or 12 years. Whenever my brain starts to get out of control, I give that little band a tiny snap." This simple technique serves as a pattern interrupter, helping to maintain focus on health goals.

            
                The Science Behind Sugar Addiction
            
            
        "Breaking sugar is harder than breaking a cocaine addiction because the brain fires off the same way as cocaine," Jordan reveals. She points out that sugar's societal acceptance makes it particularly challenging to overcome, as it's present in many everyday situations and celebrations.

            
                Managing the Transition
            
            
        "If you're snapping at your kids or family, here's the deal: make sure you're getting enough healthy fats," Jordan advises. She suggests incorporating MCT oil into smoothies, protein shakes, or beverages to help manage mood swings during the sugar detox process.
RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

            
                Finding Healthy Alternatives
            
            
        Jordan shares her personal strategy for replacing sugary drinks: "I discovered amazing, naturally sugar-free, organic iced teas that taste delicious. I sweeten them with lemons, limes, or oranges." She emphasizes the importance of being open to trying new options and finding what works for you.

            
                The Path to Success
            
            
        "After a while, your brain will heal those neural connector pathways," Jordan encourages. She maintains that with a 90-day commitment to new habits, you can successfully overcome sugar addiction. "It gets easier because your body heals, your brain heals, and new, better habits replace the old ones." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Snacks to Help You Lose Weight
    

        Shutterstock
    
By Yaa Boakye, rdn, ldn, cptApr 29, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Achieving weight loss is not about skipping meals, avoiding snacks or only picking from a top ten item list; but rather about learning how to make food choices that align better with your health goals— which this guide will share. It is also very important to realize that no single snack can dramatically alter your weight; it is your consistent choices across your meal choices across the day, week and months that compound that matter most.
You Shouldn't Obsess Over What You Can or Can’t Eat
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Your goal shouldn’t be over myopic focus on can or can’t eat or overly obsess about calories. When selecting the right snacks, focus on the nutrient profile of the combined items that each snack item has— the goal is having a balance of calories, fiber, protein, and other essential nutrients— which you will learn in this guide. These elements and others not listed, collectively help manage appetite, provide sustained energy, and prevent overeating thus making it easier to stick to your daily nutrition goals. The ultimate goal is to think about what you like and what you can add (more fibrous veggies), reduce (think smaller brownies slice), or swap (high-carb bread for protein, low-carb bread) to make it aligned for weight loss goals.
Adapt Snack Choices to Your Needs
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While below is a guide to selecting snacks that not only satisfy hunger but also enhance your overall nutrition, aiding weight loss and maintenance. It's very important that you adapt snack choices based on individual health needs, dietary preferences, or specific nutritional goals, is crucial. What works for one person may not suit another; please make sure you partner with a doctor and dietitian to get the most out of your snack choice. Also, you must note that effective weight management also incorporates regular physical activity, stress management, and routine health check-ups to ensure a well-rounded approach to health and well-being.
Factors to Consider
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Each factor plays a vital role in weight management:
High in Fiber: Fiber should be the top priority for weight-loss snackers. It promotes sustained fullness, curbs cravings, and aids digestion, which are key for preventing overeating between meals.
Low in Added Sugars: Snacks high in added sugars can lead to blood sugar instability, cravings, and increased appetite. Reducing added sugars is crucial for steady energy levels and managing hunger.
Protein Content: Protein offers satiety benefits and supports muscle maintenance. High-protein snacks can help curb overeating and preserve lean muscle mass during weight loss.
Low Calorie Density: While important, focusing on filling foods first makes it easier to manage overall calorie intake, naturally leading to snacks with lower calorie density. Emphasizing fiber, protein, and minimizing sugar often results in naturally lower calories.
Healthy Fats: Healthy fats (i.e. little to no trans or saturated fat)  in moderation add richness, flavor, and satiety. However, they are calorie-dense, so emphasizing other criteria first ensures healthy fats fit within an overall balanced approach.
Snacks to Help You Lose Weight
Addressing Common Snacking Complaints
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Many people find it challenging to choose snacks that are both satisfying and beneficial to their health goals. Whether it's due to taste preferences, nutritional concerns, or simply not knowing healthy options, here are some effective strategies to make snacking a positive part of your daily diet.
RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts
Enhancing Satiety
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Combine Nutrients: Pair different food groups to maximize satiety. For example, have an apple with a handful of almonds to combine natural sugars with healthy fats and protein.
Choose High-Fiber Snacks: Options like air-popped popcorn or raw vegetables can fill you up and help you stay full longer.
Opt for Protein-Rich Snacks: Foods like Greek yogurt, cottage cheese, or a slice of turkey breast can help keep hunger at bay.
Managing Cravings
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Healthy Alternatives: Substitute high-sugar snacks with fruits like berries or an orange that offer natural sweetness along with beneficial fibers and vitamins.
Spice It Up: Use spices and seasonings to make snacks more interesting without adding calories. Try cinnamon on your yogurt or cayenne pepper in your soup.
Scheduled Snacking: Eating snacks at regular intervals can prevent overeating by keeping your blood sugar levels stable throughout the day.
Reducing Preparation Time
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Pre-packaged Healthy Options: Stock up on single-serving packs of nuts, yogurt, or whole-grain crackers.
Easy Assembly Snacks: Keep ingredients for quick snacks like smoothies or whole-grain wraps readily available.
Use Leftovers: Last night's vegetables or grilled chicken can quickly become today's snack.
Long-term Success with Snacks
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Variety is Key: Keep a variety of snack options available to avoid boredom and temptation from less healthy choices.
Be Mindful: Listen to your body’s hunger cues and choose snacks based on actual hunger rather than boredom or emotion.
Enjoy Your Food: Make sure the snacks you choose are not only healthy but also delicious to you. Enjoying what you eat is crucial to maintaining a long-term healthy eating habit.
Integrating Traditional Snacks into a Balanced Diet
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Many people have favorite snacks they've grown up enjoying, such as chips or sugary treats, which can often be high in calories and low in nutritional value. However, completely cutting out these beloved items is not always necessary for a healthy diet. Instead, here are some strategies to enjoy these snacks responsibly, ensuring they fit into a balanced eating plan:
Mindful Snacking with Traditional Favorites
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Portion Control: One of the most effective ways to enjoy traditional snacks like chips or candy is to control portion sizes. Instead of eating directly from the package, serve a small amount on a plate or napkin to prevent overeating.
Balanced Pairing: Combine your favorite snacks with healthier options to balance the meal. For example, if you enjoy chips, pair them with a chunky, fiber-rich salsa or guacamole to increase the nutritional value of your snack. If you're having a sugary snack, pair it with nuts or yogurt to add protein and fat, which can help mitigate blood sugar spikes.
Scheduled Treats: Rather than impulsive eating, plan when you'll enjoy these snacks. Having a set time or day for enjoying your favorite treats can help you manage cravings and make healthier choices the rest of the time.
Healthier Variants: Look for healthier versions of your favorite snacks. Many brands offer lower-calorie, reduced-fat, or lower-sugar versions of popular snacks. These can be a good compromise, allowing you to enjoy the flavors you love with fewer health drawbacks.
RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach
Conclusion: Snack Wisley
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Being mindful of your snacks is not only pivotal for weight loss but is a pivotal part of a balanced diet. By choosing snacks wisely—focusing on fiber, protein, and minimal added sugars—you can effectively support your weight loss and maintain long-term health. This doesn't need you to avoid your favorites; allow yourself to enjoy a variety of snacks in moderation and consult with health professionals to adapt these choices to fit your specific needs.
💪🔥Body Booster: Take your nutritional needs into consideration before selecting a snack.
Nutrition & Diet
        10 Tips For Effective Fat Loss Without Extreme Dieting
    

        Shutterstock
    
By Yaa Boakye, rdn, ldn, cptApr 10, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
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   FACT CHECKED BY
   Leah Groth
✓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.
To really nail your fat loss goals, let's get one thing straight: You need to look at it from all angles. Why? True progress lies in adopting a holistic approach to truly target body fat. And how do you do that? Ensuring you consume just enough calories to fuel your body without excess, prioritizing protein intake, managing stress from both work and personal life, getting sufficient sleep, and engaging in regular, and varied exercises are all crucial steps. 
Moreover, keeping tabs on your health through regular lab work – checking on sex hormones, thyroid function, stress levels, and signs of insulin resistance – and having ongoing discussions with your healthcare provider about these results, play a significant role in your success. 
Many of the following tips focus on nutrition, but it's essential to remember the other pieces that your body needs for a multifaceted fat loss approach. And remember, change doesn't have to happen all at once. Start with small, manageable adjustments and build from there, gradually incorporating more comprehensive changes to your lifestyle. 
Smart Hydration for Hunger Management
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What & Why: Proper hydration is a cornerstone of health, the body is mostly made of water, being adequately hydrated ensures you have optimal brain function, physical performance, prevents mistaking thirst for hunger, acts as an appetite suppressant, and is great to maintain overall health.
How to Approach: Make it a ritual to start each day with a glass of water. Prior to each meal, drink another glass to foster fullness and hydration. 
Common Pitfalls: Overlooking water intake due to a preference for flavored drinks or simply forgetting.
Solutions: Utilize reminder apps or stylish, eco-friendly water bottles with hourly markings to keep hydration top of mind. For added enjoyment experiment with natural infusions (lemon, melon, cucumber, mint, etc) to satisfy cravings for flavored beverages without the added sugar.
High Water Content Foods for Fullness and Flavor
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What & Why: Foods high in water content but low in calories—such as fresh vegetables, fruits, and broth-based soups—offer a strategy to enjoy larger, more satisfying meals without overloading on calories, assisting in weight control, thus fat loss if all variables addressed, and nutrient intake.
How to Approach: Integrate a salad with your veggies and fruits of choice or a comforting bowl of vegetable soup into your daily meals to increase volume and nutritional value without the calorie count climbing too high.
Common Pitfalls: Relying too heavily on these foods, potentially missing out on essential nutrients found in more calorie-dense foods.
Solutions: Create balanced meals that include a variety of food groups, ensuring a rich intake of necessary nutrients. When craving comfort foods, creatively adapt your favorites, such as adding extra vegetables to a homemade pizza or burger to boost fiber and reduce calories.
Related: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Mindful Eating for Enhanced Enjoyment and Satisfaction
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What & Why: Slowing down and savoring your meals without distractions allows your body to properly signal fullness, reducing the risk of overeating and increasing meal satisfaction.
How to Approach: Commit to fully focusing on at least one meal a day, noting the taste, texture, and aroma of your food, and appreciating the nourishment it provides.
Common Pitfalls: Eating quickly or while distracted, leading to missed satiety cues and overconsumption.
Solutions: Identify one meal a day where you can dedicate your full attention to eating. Gradually expand this practice, making mindful eating a natural part of your dining routine.
Innovative Comfort Food Makeovers for Nutrient-Rich Indulgences
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What & Why: Reworking beloved comfort dishes into more nutrient-rich/healthier versions allows you to satisfy cravings while aligning with your nutritional goals, making weight management, in particular fat loss, both enjoyable and sustainable.
How to Approach: For a nutritious twist on classic burgers, switch to low—carb and high-protein buns like UnbelievaBun, prioritize lean meats and enhance the filling with beans or lentils for protein, pile on the fresh produce, and bake sweet potato fries for a side. This method ensures you're getting a fiber, protein, and nutrient boost while indulging responsibly.
Common Pitfalls: Believing that eating healthily means sacrificing the joy of eating and/or giving up your favorite meals.
Solutions: Dive into the creative process of cooking, exploring new ways to remix traditional recipes with healthier ingredients. Document your culinary experiments, adjusting as needed to perfect the balance between nutrition and flavor.
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
Learn How to Meal Prep Nutrient-Rich Meals
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What & Why: By investing a few hours each week into preparing nutrient-dense meals, you ensure that healthy choices are always at hand, significantly reducing the likelihood of reaching for high-calorie convenience foods. The value of doing this is immense—it streamlines your diet, helps control portions, ensures a balanced intake of nutrients, and ultimately supports your fat loss and health goals.
How to Approach: 
Plan Ahead: Spend 30 minutes each week planning your meals. Choose recipes that are both nutritious and satisfying.
Grocery List: Create a shopping list based on your meal plan. Stick to the perimeter of the grocery store to focus on fresh produce, lean proteins, and whole grains.
Batch Cooking and Pre-Assemble: Select one day for meal prep—Sunday afternoon or any day off. Focus on preparing bulk items like grains, proteins, and chopped vegetables. Quinoa, brown rice, chicken breasts, tofu, or beans can be cooked in large quantities and stored. Wash and chop a variety of vegetables for salads, stir-fries, or snacks. Pre-assemble or portion out some meals into containers for grab-and-go ease.
Common Pitfalls: The thought of planning, shopping, and cooking all at once can seem daunting for beginners. Eating the same meals repeatedly. Finding a block of time for meal prep can be challenging, especially with a busy schedule.
Solutions: Start simple. Choose meals that require minimal ingredients and preparation. As you become more comfortable with the process, gradually introduce more complex recipes. Incorporate theme days (e.g., Meatless Monday, Taco Tuesday) to add variety. Explore new recipes weekly to mix things up, keeping your diet both interesting and diverse. Break down the meal prep process into smaller tasks throughout the week. For example, shop for groceries on one day, chop vegetables on another, and cook bulk items on the next. 
Decoding Nutrition Labels for Effective Fat Loss
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What & Why: Deciphering nutrition labels is a critical skill for anyone on a fat loss journey. It empowers you to make choices that align with your goals, steering clear of foods that could hinder your progress. Identifying foods high in nutrients but low in empty calories, trans fats, added sugars, and low-sodium essential for reducing body fat while nourishing your body. Since everyone has unique goals, it’s crucial to understand your individual dietary needs. A professional can provide personalized advice on what nutritional aspects you should focus on based on your health status and fat loss goals.
How to Approach for Fat Loss:
Serving Size Accuracy: Understand the serving size to accurately gauge the calories and nutrients you're consuming. 
Seek Out Protein and Fiber: Foods rich in protein and fiber can enhance feelings of fullness, reducing the likelihood of overeating. Look for these nutrients to compose meals that are satisfying and conducive to keeping you full enough and stay in a enough of a calorie deficit to promote fat loss.
Beware of Hidden Fats and Sugars: Trans fats and added sugars are your adversaries on a fat loss journey. They contribute to calorie excess and poor nutritional quality without providing lasting satiety or energy.
Common Pitfalls: Overlooking serving sizes, when it comes to eating the meal, which can lead to consuming more calories than intended. Not all carbs are created equal. For example, added sugars can significantly increase calorie intake without offering any nutritional benefit.
Solutions: Always compare the serving size on the label to the amount you actually consume. While not all packaged foods are bad, focusing on whole, minimally processed foods can naturally reduce intake of added sugars and unhealthy fats.
Strategic Snacking to Maintain Energy and Avoid Overeating
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What & Why: Smart snacking can keep your energy levels stable throughout the day, prevent overeating at meal times, and ensure you're incorporating a variety of nutrients into your diet.
How to Approach: Plan for 1-3 healthy snacks a day, focusing on a mix of protein, healthy fats, and fiber. Options include Greek yogurt with berries, sliced apples with almond butter, or a small handful of nuts and seeds.
Common Pitfalls: Eating snacks mindlessly can lead to unnecessary calorie consumption. Opting for high-sugar, processed snacks can spike blood sugar levels and lead to cravings.
Solutions: Be conscious of why you're snacking. If you're not truly hungry, consider a glass of water or a quick walk. Having pre-portioned, healthy snacks on hand can make it easier to make smart choices.
Solidifying Goals for Fat Loss
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What & Why: Setting precise goals is the most important foundation that must be laid before starting a successful fat loss journey. Goals provide direction, motivation, and a measure for success. They transform the intangible desire to lose weight, especially fat, into a series of actionable steps.
How to Approach: Craft SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that detail exactly what you aim to achieve, how you'll measure progress, and a deadline for completion. This could mean setting a goal to lose 10 pounds of fat in 3 months through a combination of diet adjustments and increased physical activity.
Common Pitfalls: Vague goal setting without clear metrics or timelines. Setting overly ambitious goals that are unrealistic or unattainable. Relying solely on the scale can be misleading since it doesn't differentiate between fat loss and muscle gain. 
Solutions: Break down large goals into smaller, more manageable milestones and schedule monthly to get body fat tested via calipers, DEXA scans or ultrasound body fat devices. Regularly review and adjust your goals as needed to remain aligned with your capabilities and circumstances.
Developing a Weekly Plan
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What & Why: A well-structured weekly plan translates your fat loss goals into daily actions. This roadmap outlines when you'll exercise, what you'll eat, and how you'll manage potential obstacles, ensuring you're consistently making progress.
How to Approach: Detail your weekly meal plans, exercise schedules, and hydration goals. Utilize digital tools like calendar apps to schedule your workouts and meal prep times, treating them as fixed appointments.
Common Pitfalls: Overlooking the importance of planning for meals and snacks. Failing to account for busy days or unexpected events that could derail your plan.
Solutions: Incorporate flexible meal options and quick workouts to accommodate hectic days. Plan healthy snacks to prevent impulsive, unhealthy eating when pressed for time.
RELATED: Jeff Nippard Shares 3 New Exercises You Should Try
Find an Accountability Partner
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What & Why: Accountability keeps you committed to your fat loss goals through external validation and support. Whether through a friend, family member, or digital community, having someone to share your journey with can significantly enhance your motivation and adherence.
How to Approach: Choose an accountability partner who understands your goals and can offer support. Set up regular check-ins to discuss progress, challenges, and strategies for overcoming obstacles.
Common Pitfalls: Selecting an accountability partner who isn't supportive or reliable. Inconsistent communication with your accountability partner.
Solutions: Be selective in choosing someone who is genuinely interested in seeing you succeed. Schedule regular, non-negotiable check-ins, whether they're in-person, via phone, or online.
💪🔥Body Booster: Fat loss is more than just cutting calories and exercising more. Planning ahead and ensuring accountability and setting yourself up for success, will help you achieve your fat loss goals. 
Nutrition & Diet
        Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds
    

        I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
    

        Love Sweat Fitness/Facebook
    
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

            
                Walk 10,000 Steps Every Day
            
            
        Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

            
                Prioritize High-Protein, Nutrient-Dense Foods
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

            
                Strength Train At Least 3 Times Weekly
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

            
                Take The Right Supplements
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

            
                Prioritize Deep Sleep and Recovery
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

            
                Stay Consistent Without Extreme Dieting
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

            
                Focus on Compound Exercises and Progressive Overload
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

            
                Balance Your Macros Without Obsessive Tracking
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

            
                Create Accountability Through Community
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months
    

        Shutterstock
    
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

            
                Set Realistic Expectations
            
            
        ​Not Being Obsessed with Fast ResultsShutterstockWeight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

            
                Balance Cardio With Strength Training
            
            
        ShutterstockHitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

            
                Choose Small Habits Over Dramatic Changes
            
            
        ShutterstockYou don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

            
                Prioritize Protein With Every Meal
            
            
        ​Best: Tofu, Tempeh, & QuinoaShutterstockOne simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

            
                Take A Post-Meal Walk
            
            
        ShutterstockMovement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

            
                Hydrate Before Eating
            
            
        ShutterstockThis simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

            
                Fill Half Your Plate With Vegetables
            
            
        ​2. Prioritize Protein and VegetablesShutterstockCreate a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

            
                Establish a Kitchen "Closing Time"
            
            
        ​Why Should You Make Them?ShutterstockEvening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

            
                What to Expect: The First Weeks
            
            
        ShutterstockYour efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

            
                What to Expect: The First Months
            
            
        I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds ShutterstockConsistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        The #1 Mistake Keeping You From Toning Up
    

        Copyright strong_by_stacey/Instagram/Shutterstock
    
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you dieting and exercising but can’t seem to tone up? According to an expert, you could be making a very common mistake. Stacey Marino is a fitness and nutrition coach who helps people “shed fat, build muscle, and keep their results for life.” In a new social media post, she recalls a misstep many people make while trying to shape up. “This one mistake is killing your toned look,” she writes. 

            
                The Mistake? You Aren’t Eating Before You Lift
            
            
        
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A post shared by Stacey Marino | Fitness & Nutrition Expert (@strong_by_stacey)
“Want to look toned? Eat before you lift. Period. One of the fastest ways to look softer, not stronger, is training on an empty stomach. Here’s why fasted training works against your goals,” she writes.

            
                Lower Strength Output
            
            
        
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A post shared by Stacey Marino (@staceymarino_cf201)
One reason why lifting without eating is a bad idea? “No fuel = low energy = weaker lifts = less muscle growth,” she says.

            
                Muscle Breakdown
            
            
        
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A post shared by Stacey Marino (@staceymarino_cf201)
Also, your body is forced to steal energy from your muscles when there is no food to fuel it. “When you train fasted—especially in a calorie deficit—your body breaks down muscle for energy. Less muscle = less shape,” she says

            
                Increased Cortisol = More Belly Fat
            
            
        
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A post shared by CRASH Crucible, CRASH Crescendo (@crashcrucible)
Next, when you don’t eat, it can impact your hormones. “Fasted training can spike cortisol, which impacts recovery, sleep, digestion, and fat storage (especially around the belly),” she says.

            
                What To Do Instead
            
            
        
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A post shared by Stacey Marino | Fitness & Nutrition Expert (@strong_by_stacey)
So what should you do instead? “Eat a proper meal 60–90 minutes before training. Focus on carbs + protein (low in fat) for quick energy and muscle support,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

            
                Here Are Some Food Ideas
            
            
        
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A post shared by Stacey Marino (@staceymarino_cf201)
“If you’re training early in the morning and don’t have much time to eat, try one of these light, fast-digesting options,” she recommends.
• ½ your usual breakfast
• A banana + scoop of protein
• Low-fat Greek yogurt + honey or berries
• Protein shake + a small piece of fruit

            
                Bottom Line
            
            
        
View this post on Instagram
A post shared by Stacey Marino | Fitness & Nutrition Expert (@strong_by_stacey)
“Fueling your body = lifting stronger, recovering faster, and seeing better results. This is one of the most overlooked keys to looking toned—and feeling good doing it,” she explains. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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