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

Make a few changes to your lifestyle and start your weight loss journey.
FACT CHECKED BY Christopher Roback

Soraya ( 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. 


30 Minutes of Exercise Per Day Lose your 1st 10 lbs #weightlossjourney #weightlosstips #weightlosscoach ♬ Forever – Labrinth

"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." 


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.

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


Add Fiber to Your Diet

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

"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." 


Also, Make Sure to Eat Enough Protein, Science Says

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

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.



Woman drinking water in summer sunlight

"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


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

Eight glasses of water a day

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. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more