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Nutrition & Diet
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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 Foods You Should Eat Every Day For Your Best Body

These are foods that are simple to prepare and that you could eat everyday.

Courtney Pelitera ms, rd, cnsc
By Courtney Pelitera ms, rd, cnscApr 20, 2024
Courtney Pelitera ms, rd, cnsc
Registered Dietitian Nutritionist, Business Owner at Devour Your Life Nutrition LLC
Courtney Pelitera MS, RD, CNSC, at Top Nutrition Coaching is a Registered Dietitian Nutritionist with over 12 years of experience in the health and wellness industry.
See Full Bio
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FACT CHECKED BY Alek Korab
Attractive young woman holding bags of vegetables on a green background.
Shutterstock/Velista
Courtney Pelitera ms, rd, cnsc
By Courtney Pelitera ms, rd, cnscApr 20, 2024
Courtney Pelitera ms, rd, cnsc
Registered Dietitian Nutritionist, Business Owner at Devour Your Life Nutrition LLC
Courtney Pelitera MS, RD, CNSC, at Top Nutrition Coaching is a Registered Dietitian Nutritionist with over 12 years of experience in the health and wellness industry.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
Nutrition & Diet

As a dietitian who has worked in the fitness industry for over a decade, there are a few things that I have found to be essential when trying to help individuals improve their diet and remain consistent with a healthy nutrition plan over weeks, months, and years. One of the nutrition pillars that I work on with clients, including through my work at Top Nutrition Coaching, includes having a base of staple foods on hand. These are foods that are simple to prepare, you could eat everyday, are enjoyable, and easy to grab even on the worst of days.

When thinking about everyday foods, there are a couple of specific nutritional characteristics to look for. Healthy food choices include a high fiber content, a rich source of vitamins and minerals, food with a healthy fat content, and foods that provide a good source of protein.

Dietary fiber is a non-digestible carbohydrate that is found in the cell walls of plants. When dietary fibers are eaten, they provide prebiotics for the gut microflora, thus improving the overall gut microbiome. Extensive research has been done on fiber improving cardiovascular disease through its role in the reduction of LDL (low density lipoproteins), a type of cholesterol. We also know that fiber helps with blood glucose management, appetite control, and regularity with bowel movements.

Good sources of protein are very important in helping to reduce the rate of muscle loss, particularly as we age. Studies have shown that the rate of muscle loss is about 1% per year for older adults. Muscle mass helps to maintain a healthy metabolism and is associated with a reduction in injury. Protein also helps to improve satiety, making meals more filling and satisfying.

Consuming foods with polyunsaturated fatty acids (PUFAs), monounsaturated fatty acids (MUFAs), omega-6, and omega-3 fatty acids have all been linked to improvements in cardiovascular disease and diabetes. These healthy fats are another food that will help to keep you full for a longer period of time after meals and make foods more enjoyable due to their high palatability.

Our goal is to combine foods with these nutrition attributes on a daily basis to provide nutrition that is filling, food you actually want to eat, and gives you energy for the whole day.

1. Oatmeal

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Oatmeal is a great option to add fiber and whole grains into your daily diet. And it keeps you full and energetic for hours after eating! Oatmeal works well for many people because it can be flavored any way that you like. Have a sweet tooth? Great, let's add peanut butter and a few chocolate chips. Savory? Let’s saute some apples with butternut squash and add on top! I like to use oatmeal as a way to incorporate many of the other foods on this list as well. For example I will add flaxseed and top with berries and walnuts. Really pack in that nutritious punch!

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

2. Almond or Walnuts

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

These nuts provide a really great snack option. They are easy to take on the go, or store in the car and they are minimally effected by temperature changes. Both options provide those healthy MUFAs and PUFAs I mentioned. You could eat whichever variety you prefer or you could combine them and eat both. There are also some really great flavored options such as smoky, BBQ, and cinnamon dipped to make eating these snacks more enjoyable.

3. Greens of Your Choice (spinach, kale, collards)

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

Greens are packed with nutrients such as iron, Vitamin K, calcium, Vitamin A, and Vitamin C. Additionally, they provide a good amount of fiber. They truly are a superfood. My best suggestion to getting more of these in your everyday life is to add to dishes such as casseroles, stir frys, soups, even scrambled eggs! The greens will not change the taste of these meals much and the benefits added are worth the extra effort.

4. Berries

Fresh,Blueberry,antioxidants,fruit,food,berries,berryShutterstock

Blackberries, raspberries, blueberries, strawberries all provide great sources of fiber and tons of vitamins and minerals. These can easily be used as a topping for cereals or yogurts or blended into smoothies. I even have clients that love to eat frozen berries as a refreshing snack.

Related: 6 Body Changes Caused by Drinking Soda, According to a Diet Expert

5. Eggs

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Eggs really are a powerhouse for nutrition. The egg whites contain a good source of protein, but the yolks are a great source of phosphorus, potassium, Zinc, Folate, Choline, Vitamin A, and Vitamin D. For most healthy adults, eating 1-2 eggs per day is safe and a great way to get some delicious nutrition.

6. Flaxseeds

Flax,Seeds, diet, food, FlaxseedsShutterstock

Flaxseed provides a good source of Omega-3 Fatty acids and a good source of fiber. Ground flaxseeds are best, as the seed shell prevents us from getting the full benefits of the Omega-3s. I include this on the list because it is a great nutrition booster to any oatmeal, yogurt, smoothie, sprinkled on salad, or used in baked goods.

7. Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Greek yogurt is an option that I find people enjoy as breakfast, lunch, or even a snack. Again this is a very versatile food that provides a good source of protein and calcium. Greek yogurt can be used to make dips for fruits or veggies, topped with fruit, used to top waffles or toast, or even eaten on its own. There are even drinkable versions of greek yogurt which are great on the go options.

8. Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

Beans are a great source of fiber in the diet. They are often used as a meat substitute in many vegetarian dishes for their protein content and versatility in taking on many different flavors. Fresh beans and canned beans can both be used in dishes like soups, casseroles, tacos, burritos, or topping for a salad.

Related: I'm a Personal Trainer With a Flat Belly and Here's How to Get Yours

9. Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Extra virgin olive oil (EVOO as you will see in many recipes) is a wonderful source of monounsaturated fats. It is a staple in diets such as the Mediterranean diet, and for good reason! The flavor of olive oil is not going to overpower a dish and is great to use in dressings and when cooking with lower heat.

10. Broccoli or Other Cruciferous Veggies

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

We could not have this list without some cruciferous veggies! This includes the family of broccoli, cauliflower, bok choy, cabbage, brussel sprouts, and turnips. These vegetables are high in fiber and micronutrients. My favorite way to eat these types of vegetables is in a quick stir fry for the best taste!

💪🔥Body Booster: Greek yogurt is a very versatile food that provides a good source of protein and calcium. You can enjoy as breakfast, lunch, or even a snack.

Courtney Pelitera MS, RD, CNSC, is a Certified Registered Dietitian at Top Nutrition Coaching, working with athletes of all ages to fuel their activity, prevent injury, and achieve desired body composition.

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Nutrition & Diet

10 Functional Nutrition Strategies for Building Muscle and Losing Fat

Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnJun 17, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
See Full Bio
Follow:
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.

As a personal trainer and certified nutritionist, I have helped hundreds of individuals improve their quality of life through functional nutrition. From weight loss, building muscle, improving gut health and reducing stress/anxiety, I have seen the power that just a few nutritional changes can make on an individual's life.

“Functional nutrition” is about eating a diet that supplies your body with the best raw materials, aka nutrients, to work with to function at its best. It prioritizes eating a diet full of nutrient-dense unprocessed foods combined with healthy lifestyle habits to promote overall health and wellness.

Functional nutrition aims to target the root cause of underlying health issues instead of just the symptoms. Food intolerances, vitamin deficiencies, gut dysbiosis, blood sugar imbalance, and hormone imbalance are some common areas that functional nutrition will target and support through diet and lifestyle habits.

With all that in mind, here are 11 different strategies that can help transform your body.

1. Probiotics Can Improve Digestion

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Strategy: Eat 1 serving of a probiotic-rich food daily to support a balanced gut microbiota. Kefir, plain yogurt, fermented kimchi, sauerkraut, miso and kombucha are some great options.

Changes: Probiotics can improve digestion and allow the body to absorb nutrients better. Absorption is a key part of feeling good and noticeable changes can include increased energy levels, reduced bloating and gas, regular bowel movements and glowing skin.

Top 10 Superfoods Every Man Should Eat for the Best Body

2. Pairing Carbs With Proteins and/or Fats Leads to Steadier Energy Levels

Bowl of walnuts and red apples on wooden table. Healthy snacks.Shutterstock

Strategy: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both. For example, instead of eating an apple, add an ounce of walnuts, a few turkey slices or some cottage cheese alongside it.

Changes: The act of pairing a carbohydrate with either a fat or a protein source will result in steadier energy levels throughout the day which has a huge impact on performance and quality of life. Including protein or fat with carbohydrates can also enhance satiety and help control appetite, which helps any weight loss or weight management goal.

Top 10 Superfoods Every Woman Should Eat for the Best Body

3. High Protein Meals Stimulate Muscle Protein Synthesis

chef cooking salmon steaks in the kitchenShutterstock

Strategy: Eat at least 30g of quality protein at every meal, about 3-4 hours apart. Quality protein sources include chicken, beef, fish, shellfish, egg, greek yogurt, protein powder and cottage cheese. Use your palm as a rough measure for 1 serving of meat or fish. Eat 1-2 servings per meal.⁠

Changes: Eating 30g of protein throughout the day will stimulate muscle protein synthesis (MPS), the process by which the body builds and repairs muscle tissue. This combined with resistance training will lead to an increase in lean muscle mass, faster recovery from exercise and enhanced performance.

4. Eat This Minimum of Fiber to Feel Fuller, Longer

Sliced avocado on a cutting boardShutterstock

Strategy: Eat a minimum of 25g fiber per day from soluble and insoluble sources like chia seeds, avocado, ground flaxseed, artichokes, berries and beans.

Changes: Fiber adds bulk to the stool which improves bowel regularity and reduces constipation, which are important for a healthy digestive system. Fiber also helps slow the absorption of sugar while increasing satiety and fullness, which ultimately help weight management. A higher fiber intake is an important part of a healthy diet, especially if weight loss is the goal.

5. Practice Mindful Eating to Prevent Bloating

Man eatsShutterstock

Strategy: Practice mindful eating by taking at least 20 minutes to eat an entire meal and chewing every bit of food until liquid (about 30 times) before swallowing. Chewing food thoroughly is the first step of the digestive process and as we chew, an enzyme called amylase is secreted to help break down carbohydrates.

Changes: Following this chewing method can help reduce acid reflux and bloating after eating. The mechanical breakdown of food during chewing helps to mix it with saliva, promoting better digestion which can reduce bloating, indigestion, GERD and even overeating.

This is the #1 Carb You Could Eat For Your Body

6. Drink Half Your Body Weight in Ounces of Water For Healthier Skin

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Strategy: Drink half your body weight in ounces of water. For example, if you are 150 pounds, aim for 75 ounces per pay. If you exercise, add an additional 20 ounces of water. Pro tip: Start the day with 15-20 ounces of water before any food or coffee in the morning to jump start your intake for the day.

Changes: It only takes a 2% drop in body water to cause dehydration symptoms like headaches, irritability, fatigue, cramps, joint pain, constipation and heartburn. Staying adequately hydrated can lead to various positive physical changes from increased energy levels, better cognitive function to healthier skin and hair.

7. Increase Food Sources of Omega-3s for Anti-Inflammatory Properties

Mackerel,Fish,Grill,foodShutterstock

Strategy: Increase intake of food sources rich in omega-3 fatty acid. Great options include fatty fish such as salmon, mackerel, and sardines and plant-based options like flaxseeds, chia seeds, and walnuts. Consider taking omega-3 supplements if dietary needs are not being met.

Changes: Omega-3 fatty acids have a powerful anti-inflammatory effect on the body which impacts every bodily system. Increasing omega-3s can have a profound effect on pain management which correlates with increased performance and recovery from workouts. After eating more omega-3s, one may notice improved mood and better cognition as well.

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

8. Reduce Processed Foods For Better Health

Eggplants and other vegatables on display at farmer's marketShutterstock

Strategy: Reduce the intake of highly processed foods and aim to eat nutrient-dense whole foods around 80% of the time.

Changes: Highly processed foods contain added sugars, unhealthy fats, and numerous artificial additives, while lacking essential nutrients and high intake can lead to poor health and development of chronic disease. Eating more whole foods supplies the body with ample nutrients to prevent nutrient deficiencies, regulate blood sugar levels and increase overall vitality.

9. Increasing Antioxidants Will Improve Immune Function

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Strategy: Eat a variety of vegetables and fruits every day, aiming for 3 1-cup servings minimum. To help with variety, think about colors of the rainbow and try to get a mix of all colors on your plate. For example, iIf you notice a lot of your choices are the color green, look for some red or yellow to add in.

Changes: Eating a variety of vegetables and fruits is beneficial because they are rich in essential nutrients, fiber, antioxidants, and phytochemicals. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, and potentially lowering the risk of chronic disease. Eating more vegetables and fruits has an impact on immune function as well so an individual may experience less illness and better overall health with more diversity in their diet.

Related: I Got Rid of Stubborn Belly Fat With These 3 Exercises

10. Increasing Vitamin D and Sunshine Will Boost Mood

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Strategy: Getting outside for at least 20 minutes is not a nutrition-specific strategy, but it is so crucial for optimal functioning and will enhance any functional nutrition strategy above. Sun exposure is ideal, but even some fresh air and a small walk is enough to feel the benefits.

Changes: Spending more time outside can increase Vitamin D levels which touches on every function of the body from energy levels, to metabolism to bone health. Connecting with nature is proven to boost mood, reduce anxiety, increase overall positivity and even improve attention span.

💪🔥Body Booster: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both.

Kat Best is the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition
Nutrition & Diet

Lose 10 Pounds with These 5 Tips

Kimberley_heal_with_kim1
heal_with_kim/TikTok
Leah Groth
By Leah GrothMay 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Do you want to lose weight fast? One expert claims to know the trick. Kimberley (@heal_with_kim) is a weight loss and nutrition expert who regularly shares tips and tricks with her followers. In a recent post, she revealed simple ways to lose weight fast. “This is what you're gonna do if you wanna lose 10 pounds. Now, we're all different. I know. Just try it ten days,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Eat Protein in the Morning

Kimberley_heal_with_kim3heal_with_kim/TikTok

Kimberley recommends starting your day with a protein-rich breakfast. “You'll have less cravings, you'll have more energy and you'll eat less throughout the day,” she says.

Pair Carbs with a Healthy Fat or Protein

Kimberley_heal_with_kim2heal_with_kim/TikTok

“Eat your carbs with a healthy fat or protein,” she continues. “Foods such as breads, pastas, and rice have a very high glycemic index. Eating these types of foods together will slow down the absorption of sugar in the bloodstream.”

Exercise

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Next, “workout, exercise just a little bit,” she recommends. “Even the smallest amount of muscle mass growth can help you burn calories throughout the day.”

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Try It for 10 Days

Kimberley_heal_with_kim4heal_with_kim/TikTok

"Try for ten days, a 12 or 13-hour fast, which means you're going to stop eating at night and you're gonna wait 12 to 13 hours before having your breakfast. You got this," Kimberley said.

Journal

Cup of coffee, and note on old wooden tableShutterstock

“And your last step that you're gonna do every single day for these 10 days is to believe in yourself. Take out a journal and write every single day why you deserve to be healthier, why you deserve to have the body that you love. To feel stronger, to have energy, to feel good within yourself, to feel confident. Remind yourself each and every day why you're doing these things,” she concludes.

Body Network’s Expert Weighs In

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies agrees with some, but not all, of her suggestions. Protein with breakfast “is always a good idea to keep you satiated and provide lasting energy and has been linked to fewer cravings later in the day,” she says. And balancing protein and fats along with carbs provides better blood sugar control and also keeps you more satiated than carbs alone.

RELATED: I Lost 23 Pounds in 8 Weeks, and These Are My Top 10 Tips

12-Hour Fasting Is Good

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

Collingwood does agree that building muscle is great for weight loss. “The more muscle you have, the more calories you burn every single minute of the day.” As for fasting, “going 12 hours each day without food is a good guideline for fasting,” she says. “You don’t need to go 16 or more hours as some intermittent fasting plans recommend.” And journaling is a great habit. “Motivation goes a long way when sticking to healthy habits,” she says.

💪🔥Body Booster: Pair your breakfast with protein. It will keep you satiated and provide lasting energy and has been linked to fewer cravings later in the day.

Nutrition & Diet

I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds 

Happy young woman on scales at home
Shutterstock
Leah Groth
By Leah GrothMay 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one clip, she offers three simple tips on losing weight. “Here's exactly what you need to do to lose your first 10 pounds,” she says in the video.

1. 30 Minutes of Exercise Per Day

@project.s.lifestyle

Lose your 1st 10 lbs #weightlossjourney #weightlosstips #weightlosscoach

“Number one, you want to get a 30 minute walk in every single day,” says Soraya, adding that “you can also do other types of movement” too. “So this can be a 30 minute dance workout, it can be a 30 minute YouTube workout video, it can be a 30 minute bike ride, whatever feels good for you” she continues. “But you want to make sure you're doing some type of light movement every single day for 30 minutes.”

2. Aim for 10,000 Steps for Weight Loss, Science Says

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

How long should you walk for if you want to lose weight? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Related: Woman Stuns Fans With Her Flat Belly After Losing 30 Pounds with These 5 Habits

3. Add Fiber to Your Diet

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

“Number two, instead of cutting out food, I want you to add one high fiber food to every single one of your meals,” says Soraya. “Some examples of high fiber foods are vegetables, fruits, whole wheat bread, whole wheat pasta, different things like that. So basically you want to focus on adding instead of subtracting.”

4. Also, Make Sure to Eat Enough Protein, Science Says

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Chris McMahon, a nutrition and fitness coach, agrees. He says to “make sure you're getting plenty of fiber,” says McMahon, as it is “connected to hunger and fullness.” However, you also need to eat enough protein. 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.

5. Hydrate

Woman drinking water in summer sunlightShutterstock

“Number three, you want to drink half your body weight and ounces of water. So if you weigh 200 pounds, you want to drink 100 ounces of water every day,” says Soraya.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

6. Here Is How Much Water You Should Drink, According to Science

Eight glasses of water a dayShutterstock

According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

💪🔥Body Booster: Adding fiber to your diet will promote digestion and also help you feel full faster.

Nutrition & Diet

10 Foods You Should Eat Every Day For Your Best Body

Attractive young woman holding bags of vegetables on a green background.
Shutterstock/Velista
Courtney Pelitera ms, rd, cnsc
By Courtney Pelitera ms, rd, cnscApr 20, 2024
Courtney Pelitera ms, rd, cnsc
Registered Dietitian Nutritionist, Business Owner at Devour Your Life Nutrition LLC
Courtney Pelitera MS, RD, CNSC, at Top Nutrition Coaching is a Registered Dietitian Nutritionist with over 12 years of experience in the health and wellness industry.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

As a dietitian who has worked in the fitness industry for over a decade, there are a few things that I have found to be essential when trying to help individuals improve their diet and remain consistent with a healthy nutrition plan over weeks, months, and years. One of the nutrition pillars that I work on with clients, including through my work at Top Nutrition Coaching, includes having a base of staple foods on hand. These are foods that are simple to prepare, you could eat everyday, are enjoyable, and easy to grab even on the worst of days.

When thinking about everyday foods, there are a couple of specific nutritional characteristics to look for. Healthy food choices include a high fiber content, a rich source of vitamins and minerals, food with a healthy fat content, and foods that provide a good source of protein.

Dietary fiber is a non-digestible carbohydrate that is found in the cell walls of plants. When dietary fibers are eaten, they provide prebiotics for the gut microflora, thus improving the overall gut microbiome. Extensive research has been done on fiber improving cardiovascular disease through its role in the reduction of LDL (low density lipoproteins), a type of cholesterol. We also know that fiber helps with blood glucose management, appetite control, and regularity with bowel movements.

Good sources of protein are very important in helping to reduce the rate of muscle loss, particularly as we age. Studies have shown that the rate of muscle loss is about 1% per year for older adults. Muscle mass helps to maintain a healthy metabolism and is associated with a reduction in injury. Protein also helps to improve satiety, making meals more filling and satisfying.

Consuming foods with polyunsaturated fatty acids (PUFAs), monounsaturated fatty acids (MUFAs), omega-6, and omega-3 fatty acids have all been linked to improvements in cardiovascular disease and diabetes. These healthy fats are another food that will help to keep you full for a longer period of time after meals and make foods more enjoyable due to their high palatability.

Our goal is to combine foods with these nutrition attributes on a daily basis to provide nutrition that is filling, food you actually want to eat, and gives you energy for the whole day.

1. Oatmeal

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Oatmeal is a great option to add fiber and whole grains into your daily diet. And it keeps you full and energetic for hours after eating! Oatmeal works well for many people because it can be flavored any way that you like. Have a sweet tooth? Great, let's add peanut butter and a few chocolate chips. Savory? Let’s saute some apples with butternut squash and add on top! I like to use oatmeal as a way to incorporate many of the other foods on this list as well. For example I will add flaxseed and top with berries and walnuts. Really pack in that nutritious punch!

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

2. Almond or Walnuts

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

These nuts provide a really great snack option. They are easy to take on the go, or store in the car and they are minimally effected by temperature changes. Both options provide those healthy MUFAs and PUFAs I mentioned. You could eat whichever variety you prefer or you could combine them and eat both. There are also some really great flavored options such as smoky, BBQ, and cinnamon dipped to make eating these snacks more enjoyable.

3. Greens of Your Choice (spinach, kale, collards)

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

Greens are packed with nutrients such as iron, Vitamin K, calcium, Vitamin A, and Vitamin C. Additionally, they provide a good amount of fiber. They truly are a superfood. My best suggestion to getting more of these in your everyday life is to add to dishes such as casseroles, stir frys, soups, even scrambled eggs! The greens will not change the taste of these meals much and the benefits added are worth the extra effort.

4. Berries

Fresh,Blueberry,antioxidants,fruit,food,berries,berryShutterstock

Blackberries, raspberries, blueberries, strawberries all provide great sources of fiber and tons of vitamins and minerals. These can easily be used as a topping for cereals or yogurts or blended into smoothies. I even have clients that love to eat frozen berries as a refreshing snack.

Related: 6 Body Changes Caused by Drinking Soda, According to a Diet Expert

5. Eggs

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Eggs really are a powerhouse for nutrition. The egg whites contain a good source of protein, but the yolks are a great source of phosphorus, potassium, Zinc, Folate, Choline, Vitamin A, and Vitamin D. For most healthy adults, eating 1-2 eggs per day is safe and a great way to get some delicious nutrition.

6. Flaxseeds

Flax,Seeds, diet, food, FlaxseedsShutterstock

Flaxseed provides a good source of Omega-3 Fatty acids and a good source of fiber. Ground flaxseeds are best, as the seed shell prevents us from getting the full benefits of the Omega-3s. I include this on the list because it is a great nutrition booster to any oatmeal, yogurt, smoothie, sprinkled on salad, or used in baked goods.

7. Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Greek yogurt is an option that I find people enjoy as breakfast, lunch, or even a snack. Again this is a very versatile food that provides a good source of protein and calcium. Greek yogurt can be used to make dips for fruits or veggies, topped with fruit, used to top waffles or toast, or even eaten on its own. There are even drinkable versions of greek yogurt which are great on the go options.

8. Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

Beans are a great source of fiber in the diet. They are often used as a meat substitute in many vegetarian dishes for their protein content and versatility in taking on many different flavors. Fresh beans and canned beans can both be used in dishes like soups, casseroles, tacos, burritos, or topping for a salad.

Related: I'm a Personal Trainer With a Flat Belly and Here's How to Get Yours

9. Olive Oil

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Extra virgin olive oil (EVOO as you will see in many recipes) is a wonderful source of monounsaturated fats. It is a staple in diets such as the Mediterranean diet, and for good reason! The flavor of olive oil is not going to overpower a dish and is great to use in dressings and when cooking with lower heat.

10. Broccoli or Other Cruciferous Veggies

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We could not have this list without some cruciferous veggies! This includes the family of broccoli, cauliflower, bok choy, cabbage, brussel sprouts, and turnips. These vegetables are high in fiber and micronutrients. My favorite way to eat these types of vegetables is in a quick stir fry for the best taste!

💪🔥Body Booster: Greek yogurt is a very versatile food that provides a good source of protein and calcium. You can enjoy as breakfast, lunch, or even a snack.

Courtney Pelitera MS, RD, CNSC, is a Certified Registered Dietitian at Top Nutrition Coaching, working with athletes of all ages to fuel their activity, prevent injury, and achieve desired body composition.

Nutrition & Diet

8 Ways to Eat Your Way to 6-Pack

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Scott Harrison
Scott Harrison
By Scott HarrisonAug 18, 2024
Scott Harrison
Founder, The Six Pack Revolution | Fitness and Nutrition Expert
Scott Harrison has significantly influenced the fitness and nutrition industry as the founder of The Six Pack ...
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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.

As a certified fitness, nutrition and mindset expert, I specialize in and I’m proud to say I’ve helped what must be close to 100,000 individuals from all walks of life, ages, abilities, disabilities, colors, creeds and cultures in 77 countries all over the world, achieve their health and fitness goals in body and mind, including obtaining a toned and defined six pack through balanced nutrition and exercise. I’m the UK Sunday Times Best Selling author of Eat Your Way to a Six Pack and dedicate my life to helping others truly live instead of just exist. My approach is firm with compassion, in fact some say I’m a Sergeant Major with love. But to keep people engaged long enough to make a life changing experience, a tight ship must be run, without too much room for error. I have tens of thousands of inspirational stories from people all over the world who have changed and, in many cases, saved their lives through my programme, The Six Pack Revolution.

Six packs truly are made in the kitchen and a balanced diet is crucial for achieving and maintaining a six pack because it provides the necessary nutrients to support muscle growth and recovery, while simultaneously reducing body fat. Without proper nutrition, you will not develop the fat loss and muscle definition needed for a visible six pack, unless you are genetically gifted. I must throw out a disclaimer that not everyone has the six symmetrical separations and therefore the shape will differ from person to person.

If your goal is to achieve a six pack, you need to be ready to change your relationship with food, drink and yourself. If done correctly, this journey will be one of physical and mental health, you will be nourishing your body and mind, and this will pay dividends in every area of your life. You will be removing all the poor nutritional choices of the past and replacing them with an abundance of healthy whole foods, a balance of macronutrient ratios and you will likely be increasing hydration levels with more water intake. When you put all of this together, you will be surprised how quickly results can come. It’s very important that you feed and nourish yourself to a six pack and never starve or malnourish yourself instead. Read on for 8 ways to eat your way to a 6-pack.

Increase Your Protein Intake

Scott_Harrison4Scott Harrison

The first dietary change I recommend for those aiming for a six pack is to increase their protein intake, combined with the correct balance of carbohydrates and healthy fats each time they eat, whether that be a meal or a snack. Each macronutrient however must be chosen wisely for optimum results, always opting for the cleaner, healthier version. Our most important macronutrient is protein and is crucial for muscle repair and growth, which is essential for developing a defined core. Additionally, protein helps to keep you feeling full and satisfied, reducing the likelihood of overeating.

Stay Hydrated

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We must stay hydrated at all times with plenty of water, 3-4 litres per day.

Eat Whole Foods

Scott_Harrison1Scott Harrison

Our foods will consist of whole foods such as lean proteins, grains, fruits, vegetables and healthy fats to provide essential vitamins, minerals, and antioxidants.

Balance Your Plate

Scott_Harrison7Scott Harrison

The balance on the plate and what we eat at the same time is paramount and we must pay attention to the portion sizes of each macronutrient to avoid overeating, which can lead to excess calorie intake and hinder fat loss efforts.

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

Avoid These Processed Foods

Scott_Harrison8Scott Harrison

Some healthier processed foods are OK if they are convenient and help us to remain on track—however, processed foods high in sugars, salts, unhealthy fats, and additives are out of the question as they can contribute to inflammation and weight gain.

Say No to Alcohol

Scott_Harrison9Scott Harrison

Alcohol should not be consumed as it is high in empty calories and will hinder your results. Once you achieve the new body and mind you dream of, then you can find a balance in your life where you can keep your results and still party twice per week.

Do HIIT

Scott_Harrison5Scott Harrison

Exercise is important for your muscle tone, bone density, joints, mindset, posture and is a huge investment in your future. You should be exercising into your nineties and beyond and it should be non-negotiable. Training for a six pack does not require thousands of sit-ups. A full body HIIT-type workout schedule will bring your results much faster.

Think About Your Nutrition, Not Your Calories

Scott_Harrison6Scott Harrison

The most common mistake people make when attempting to achieve a six pack is thinking that they need an extreme calorie deficit. If you drastically reduce your calorie intake in an attempt to lose fat quickly, you will actually slow down your progress considerably. The healthiest and fastest way to lose fat is on the most calories possible. For example, let’s say your maintenance calories are 2,250 per day. You would lose more fat faster on 2,000 calories than you would on 1,000 calories. If you drastically drop your calories, this can lead to nutrient deficiencies, metabolic slowdown, muscle loss, and ultimately, will hinder fat loss. Also, calories are a fraction of the story. The most important part is the actual nutrition itself and balance of the plate of food, balanced throughout the day with hydration. This will balance your body and its hormones and then your body can work at its optimum.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

The Benefits of a Balanced Diet Go Beyond a Six-Pack

Scott_Harrison3Scott Harrison

When the body works at its optimum, it burns fuel efficiently (FAT) and builds and maintains muscle mass. Your hair, your skin, the whites of your eyes, your teeth, your nails all become more radiant and chronic illnesses are vastly improved if not brought into remission. That’s not all, a balanced diet isn't just about physical health, it profoundly influences our mental well-being by creating hormonal equilibrium. The interplay between nutrition and hormones highlights how our food choices impact our overall health, physically, mentally and emotionally.

💪🔥Body Booster: Eat whole foods like lean proteins, grains, fruits, veggies, and healthy fats. They provide essential nutrients and antioxidants for better health.

Scott Harrison is a celebrity personal trainer, nutrition expert & founder of acclaimed fitness programme The Six Pack Revolution. His UK Sunday Times bestseller Eat Your Way to a Six Pack’ is out now. Follow Scott & The Six Pack Revolution on Instagram.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

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Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

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Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

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

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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