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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.

Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

One top nutritionist reveals simple ways to speed up the fat-burning process.

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Do you want to pick up healthy habits to help you lose weight faster? According to one expert, you need to incorporate some of her simple tricks into your morning routine. Healthy Emmie is a plant-based nutritionist and social media influencer specializing in vegan weight loss. In a new social media post, she offers some tips. “I am sharing with you the five things I do every morning for fast metabolism, and now you can do them too,” she says.


Habit 1: She Starts the Day with a Cinnamon and Ginger Drink

“As of recently, I've been starting my day every day with a warm cinnamon and ginger drink. So why cinnamon and ginger? Well, we know that at this point, my blood type is cinnamon because of how much I consume it. But cinnamon contains cinnamaldehyde. Cinnamaldehyde helps increase thermogenesis. What is thermogenesis? It's the fancy term for our body. Taking energy calories and converting them into heat. AKA, it is boosting your body's calorie burn,” she says in the post.

There Are Lots of Benefits

“Ginger, on the other hand, is known to improve digestion and to stimulate fat breakdown. Now let me tell you the specific drink that I have been drinking every morning that I am obsessed with,” she says. “Not only does the ginger within the drink help support healthy immune function and circulation, but ginger contains a bioactive compound called gingery, and ginger all help reduce oxidative stress and inflammation.”

Why It’s Important to Boost Metabolism

She goes on to discuss the idea of boosting metabolism. “Metabolism is the umbrella term for all of the processes that keep our body alive. You may have heard the term BMR (basal metabolic rate). This is how many calories our body burns at rest. So, how much energy does it take just for us to sustain life? It would be like if you were in a coma. How many calories is your body burning in order to keep you alive? That is your basal metabolic rate. That is the baseline of your metabolism. So the question becomes, how do we fix that? Well, there are certain aspects of our metabolism that are completely out of our control, like our sex or our age, but there are things that we can do to help support inefficient metabolism,” she says.

Habit 2: Stretching

“The next morning habit that I do is stretching. In 2013, there was a study published in the Journal of Strength and Conditioning Research and it found that dynamic stretching, especially when done in the morning, can enhance your metabolic rate for several hours after the activity because it increases oxygen consumption and improves circulation,” she says.

“When you wake up and begin stretching, you are increasing circulation, increasing blood flow to the muscles, and that increased blood flow is going to deliver more oxygen to the tissues, which is an increase in a metabolic process. When your muscles are warmed and stretched, they are going to utilize energy more efficiently, which means when you engage in your movement soon after, your muscles are primed and ready to go, and your metabolism is too.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

Habit 3: Meditation

“The next thing I do every morning, and actually this is the first thing that I do in my day, is meditation. It's the very first thing that I do. After brushing my teeth, I take out my retainers, I brush my teeth, and then I meditate,” she says. “This is the first thing that I do every single day, and it actually helps improve and support a healthy, fast metabolism.”

Research Finds Meditation Speeds Up Metabolism

“Study after study shows that meditation helps lower your cortisol. Cortisol is a hormone that is linked to fat storage, specifically fat storage in the abdominal area. So if we are engaging in activities that are going to help lower our cortisol, we're going to encourage our body to store and utilize fat more effectively. When our cortisol is high, the body is more likely to store fat in the stomach region. So engage in that daily meditation.”

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Habit 4: Strength Training

“The next habit is strength training. Once again, I just follow the strength training that's in Slim. I follow my workout plan there, but it is one of the most impactful habits that you can engage in to support a healthy metabolism. Why? Because the more muscle mass you have on your body, the faster your metabolism is,” she says.

Research Finds That Strength Training Is Effective

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

Habit 5: Eat in the Morning

“The last habit is a controversial one, but it does highlight one of my favorite parts of the entire day, which is my morning meal. I love my morning meal with my tea birds chirping,” she says.

“Listen to your hunger. I don't encourage eating if you're not truly hungry and forcing yourself to eat. However, if you find that you're not hungry until the afternoon and then you're engaging and overeating, or you're struggling with your weight, these two things are linked together. If you are not eating all day long and then you start eating in the afternoon and then you can't stop, it's because the state that you've put your body into all morning is a state of famine. Your body thinks that there's a famine. And so then when you actually eat, it signals to the body, oh my goodness, we're in a time of feast. The famine is over. Let's eat, let's eat, let's eat because I wasn't getting anything in earlier in the day,” Emmie says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Research Supports Eating Early in the Day

“Studies show that eating in the morning is going to lessen the chances of you overeating later in the day. And that's my big thing here. It's not that eating first thing in and of itself boosts your metabolism. It's that if you're eating more regularly, you are less likely to be overeating and telling your body that food is a scarce resource that it has to hold onto. Again, please don't force yourself to eat and force something down because then you're overeating if you're forcing yourself to eat. That is overeating. But let's try to change your eating schedule so that you are eating more regularly throughout the day,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Do you want to pick up healthy habits to help you lose weight faster? According to one expert, you need to incorporate some of her simple tricks into your morning routine. Healthy Emmie is a plant-based nutritionist and social media influencer specializing in vegan weight loss. In a new social media post, she offers some tips. “I am sharing with you the five things I do every morning for fast metabolism, and now you can do them too,” she says.


Habit 1: She Starts the Day with a Cinnamon and Ginger Drink

“As of recently, I've been starting my day every day with a warm cinnamon and ginger drink. So why cinnamon and ginger? Well, we know that at this point, my blood type is cinnamon because of how much I consume it. But cinnamon contains cinnamaldehyde. Cinnamaldehyde helps increase thermogenesis. What is thermogenesis? It's the fancy term for our body. Taking energy calories and converting them into heat. AKA, it is boosting your body's calorie burn,” she says in the post.

There Are Lots of Benefits

“Ginger, on the other hand, is known to improve digestion and to stimulate fat breakdown. Now let me tell you the specific drink that I have been drinking every morning that I am obsessed with,” she says. “Not only does the ginger within the drink help support healthy immune function and circulation, but ginger contains a bioactive compound called gingery, and ginger all help reduce oxidative stress and inflammation.”

Why It’s Important to Boost Metabolism

She goes on to discuss the idea of boosting metabolism. “Metabolism is the umbrella term for all of the processes that keep our body alive. You may have heard the term BMR (basal metabolic rate). This is how many calories our body burns at rest. So, how much energy does it take just for us to sustain life? It would be like if you were in a coma. How many calories is your body burning in order to keep you alive? That is your basal metabolic rate. That is the baseline of your metabolism. So the question becomes, how do we fix that? Well, there are certain aspects of our metabolism that are completely out of our control, like our sex or our age, but there are things that we can do to help support inefficient metabolism,” she says.

Habit 2: Stretching

“The next morning habit that I do is stretching. In 2013, there was a study published in the Journal of Strength and Conditioning Research and it found that dynamic stretching, especially when done in the morning, can enhance your metabolic rate for several hours after the activity because it increases oxygen consumption and improves circulation,” she says.

“When you wake up and begin stretching, you are increasing circulation, increasing blood flow to the muscles, and that increased blood flow is going to deliver more oxygen to the tissues, which is an increase in a metabolic process. When your muscles are warmed and stretched, they are going to utilize energy more efficiently, which means when you engage in your movement soon after, your muscles are primed and ready to go, and your metabolism is too.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

Habit 3: Meditation

“The next thing I do every morning, and actually this is the first thing that I do in my day, is meditation. It's the very first thing that I do. After brushing my teeth, I take out my retainers, I brush my teeth, and then I meditate,” she says. “This is the first thing that I do every single day, and it actually helps improve and support a healthy, fast metabolism.”

Research Finds Meditation Speeds Up Metabolism

“Study after study shows that meditation helps lower your cortisol. Cortisol is a hormone that is linked to fat storage, specifically fat storage in the abdominal area. So if we are engaging in activities that are going to help lower our cortisol, we're going to encourage our body to store and utilize fat more effectively. When our cortisol is high, the body is more likely to store fat in the stomach region. So engage in that daily meditation.”

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Habit 4: Strength Training

“The next habit is strength training. Once again, I just follow the strength training that's in Slim. I follow my workout plan there, but it is one of the most impactful habits that you can engage in to support a healthy metabolism. Why? Because the more muscle mass you have on your body, the faster your metabolism is,” she says.

Research Finds That Strength Training Is Effective

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

Habit 5: Eat in the Morning

“The last habit is a controversial one, but it does highlight one of my favorite parts of the entire day, which is my morning meal. I love my morning meal with my tea birds chirping,” she says.

“Listen to your hunger. I don't encourage eating if you're not truly hungry and forcing yourself to eat. However, if you find that you're not hungry until the afternoon and then you're engaging and overeating, or you're struggling with your weight, these two things are linked together. If you are not eating all day long and then you start eating in the afternoon and then you can't stop, it's because the state that you've put your body into all morning is a state of famine. Your body thinks that there's a famine. And so then when you actually eat, it signals to the body, oh my goodness, we're in a time of feast. The famine is over. Let's eat, let's eat, let's eat because I wasn't getting anything in earlier in the day,” Emmie says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Research Supports Eating Early in the Day

“Studies show that eating in the morning is going to lessen the chances of you overeating later in the day. And that's my big thing here. It's not that eating first thing in and of itself boosts your metabolism. It's that if you're eating more regularly, you are less likely to be overeating and telling your body that food is a scarce resource that it has to hold onto. Again, please don't force yourself to eat and force something down because then you're overeating if you're forcing yourself to eat. That is overeating. But let's try to change your eating schedule so that you are eating more regularly throughout the day,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
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Are you trying to lose weight – and keep it off? While you can lose weight rapidly, oftentimes, you won’t be able to keep it off. This is why sustainable weight loss is the way to go. According to 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, there are a few key habits that will help you burn fat fast, but also keep it from coming back. Here are nine tips that actually work for sustainable weight loss.

Pay Attention to Portion Size

Mexican Rice Bowls Meal Prep on Wood Countertop, portion size

Shutterstock

Her first tip is to pay attention to portion size. “It’s not always the ‘what’ you eat but rather the ‘how much’ you are eating,” she says. “I have seen many clients eat really healthy food, but they are just simply eating too much of even the healthiest food.”

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

Prioritize Sleep

Beautiful young woman sleeping while lying in bed comfortably and blissfully. Sunbeam dawn  on her face

Shutterstock

Next, prioritize sleep. “It’s not just the quantity of sleep, but really the quality that matters most. Practicing proper sleep hygiene is key to getting the proper amounts of REM and deep sleep to support weight loss efforts,” she writes.

Eat Whole Foods

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Next, pay attention to the quality of your food. “Eat whole foods and minimize processed foods. Whole foods are not only lower in calories, but they are typically higher in fiber and protein which help with fullness. Processed foods often have a lot of added sugar, fat, and sodium,” Collingwood says.

Don’t Drink Your Calories

milk pouring from bottle into glass on old wooden tableShutterstock

Don’t drink your calories. “Drink only calorie free beverages. Skip the sugar sweetened beverages like regular soft drinks, lemonade, sweet tea, and the decadent coffee drinks with added sugars. A glass or two of low fat milk can fit, but otherwise go easy on any beverages with calories,” she writes.

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

Exercise Daily

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She also recommends exercising daily. “Move your body at least 30 minutes every single day. Planned exercise is best where you get your heart pumping and get out of breath. In addition to an exercise session each day, aim to move more and avoid sitting as much,” she says.

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

She also recommends strength training at least 2 days per week. “When you lose weight, you often will lose muscle in addition to fat and water weight. By doing resistance (strength) training, you can maintain and maybe even build muscle while losing weight which will do wonders for your metabolism,” she says.

Keep Track of Your Progress

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

Keep track of your progress. “Studies show that people who keep track of their progress with regular weighing of themselves and tracking calories, sleep, and exercise lose more weight and keep it off better than those who don’t track,” she says.

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

Eat Throughout the Day

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Next, spread food out throughout the day and start eating within 2 hours of getting up. “Eating too much at one time of the day causes the body to store excess calories, but spreading out your calories, especially protein, has been shown to help with weight loss and maintaining muscle,” she says.

Manage Stress

woman practices yoga and meditates in the lotus position on the beachShutterstock

Her last tip is to focus on stress management. “People often skip workouts or turn to food for emotional comfort in times of stress, so regularly working on reducing stress with things like meditation, deep breathing, journaling, or a yoga practice can help tremendously,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Are you looking to lose weight and keep it off in 2025? Using four simple strategies can help you achieve your goals. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new social media post, she reveals the four strategies you need to employ in your life if you want to lose weight. “What people think burns fat,” she writes across a video of herself running, going on to drop a major bomb about “what actually burns body fat.”


She Isn’t a “Typical” Weight Loss Coach

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“I’m not your typical weight loss coach… I’ll be your biggest hype woman and best friend if you let me. As someone who used to think she was just “big-boned” and that genetics were holding her back from the body and life she wanted… Here are the exact strategies that helped me lose 100 lbs and keep it off for almost 18 years,” she writes in her post.

RELATED: She Lost 45 Pounds in Her Garage by Doing These 3 Things

1. Daily Walking

The first strategy? Get your steps in. “Daily walking is a non-negotiable. I aim for 8,000-10,000 steps. It’s my secret for staying active and keeping my metabolism burning without feeling overwhelmed. If you’re already hitting your step goal, try incline walking on the treadmill like I’m doing here to take things to the next level,” she says.

Incline Working Works Best for Fat Loss, She Says

In the video, she also goes into detail about incline walking. She revealed that “what really burns fat” is walking at an incline of 15 and speed of 3 for 30 minutes, keeping the heart rate between 135 and 152.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

2. Prioritize Protein

“Prioritizing protein in all of my meals,” is her second strategy. “This helps keep me full and satisfied, making it easier to avoid unhealthy snacks,” she writes.

3. Positive Mindset

Also, you may need to revamp your thinking. “Focusing on a positive mindset,” is her third habit. “This one is key, y’all. Losing and maintaining your desired weight is a lifestyle, not a diet.”

4. 80/20 Eating

Also, don’t be too strict about your diet. “Allowing myself to enjoy my favorite foods instead of restricting them. I’m a big believer in 80/20. 80% of your diet should be whole foods, and the other 20% can be your favorite snacks, treats, and takeout—whatever you like,” she writes.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

She Recommends a “Sustainable” Approach

“If you’ve tried every fad diet out there and feel like no matter what you do, you just can’t keep the weight off for good, and it’s time for a different approach. A sustainable weight loss plan could be exactly what you need to create the lasting change you’ve been searching for,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Copyright nutritionwith_grace/Instagram
Evidence-Based

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

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

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

Are you looking for a few simple and realistic health habits that will enable you to lose weight? Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a recent viral post, she reveals some of the most helpful habits that enabled her to achieve weight loss success. “These helped me lose 20 pounds, and I will never gain it back,” she writes in the Instagram post, revealing her top 6 “simple and realistic” habits.


Focus on Volume Eating

Her first healthy habit is focusing on volume eating. “I have a big appetite, so l will try to make my meals as filling as possible,” she says in her post. “Add egg whites to oatmeal, add extra veggies to your meals, use Greek yogurt instead of sour cream, add berries to your yogurt,” she recommends. “This will ensure that you feel full without adding a bunch of calories.:

Walk 30 Minutes a Day

The second habit? Get your steps in. “Go on one 30-minute walk a day,” she says. “If the gym stresses you out or you’re confused, don’t do it. Start with a simple walk a day. Start somewhere. Do something you enjoy.”

Have Healthy Snacks on Hand

Her third habit? “Have healthy snacks with you everywhere you go,” she suggests. “I carry snacks when I know I’ll be out of the house for long. If you wait until you are starving, nothing good happens. I always grab a piece of fruit before leaving the house, just in case.”

Enjoy the Process

Next, “Enjoy the process and focus on doing the best you can every single day!” she explains. Say to yourself, ‘I am in the process of becoming the healthiest version of me.’ You can let one reading on a scale or one day of eating end your journey. Toughen up.”

RELATED:I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40

Nourish Your Body with Food

She also recommends looking at your diet as nourishment. “I would focus on learning what food brings to my body, eating macro balanced,” she says. “Look at your meal. What protein am I eating? What veggies, starch, and fat?”

6. Stop Drinking Your Calories

Lastly, she recommends avoiding drinking your calories. “Honestly, I would say goodbye to alcohol,” she points out. “It doesn’t do anything for you, but that is your choice. Or at least limit it outside your house. Empty calories that WILL cause you to lose progress.”

And, Track Macros

In another post, she recommends incorporating some other healthy habits, including macro tracking. “Start learning about what fuels your body and the quality of your food vs simply counting calories. Focus on fiber and whole foods and watch your body and energy transform. It’s not about being tedious, and it's about really learning how to look at food and what each food gives your body. You will never need a diet again!” she writes.

RELATED:5 Training Mistakes That Kept This Fitness Expert From Burning Fat

Lift Weights

Also, she recommends strength training. “Lift weights 3-4x a week, 30 mins/ session, following progressive overload. You don’t need to do hours, and like me, you can do it from home,” she says.

Amp Up Protein and Fiber Intake

Eat more protein, she continues. “If you want to lose weight, feel full, and change how your body looks, aim to eat 25g-30g of protein per meal and at least 100g per day.” As for fiber, it “is your secret to helping reverse insulin resistance, keep you full, anti-aging, heal your gut,” she says.

RELATED:She Dropped 80 Pounds By Ignoring Everything Weight Loss Experts Told Her

Wake Up Earlier

Her last suggestion? Wake up earlier. “I said it. You need time for yourself. Waking up with the kids and someone asking you to get something is always hard for me. I don’t get up early because I’m tough; I do it because I need it to be a good person.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to burn fat but aren’t sure what habits you need to change? Mahtab Ekay is a fat loss coach and Instagram influencer who regularly shares about her personal weight loss journey. In a recent post the influencer gets real about what it takes to lose weight. “You NEED to hear this,” she writes. “If you want to lose fat and build muscle at the same time, you’ll NEVER do it unless you get these 4 things right.”


1. Eat Enough Protein

The first habit that you need to master is eating enough protein. “Aim for 0.8–1g per pound of your ideal body weight in pounds. Focus on high-protein foods like chicken breast, lean beef, fish, eggs, tofu, cottage cheese, Greek yogurt, or protein powder,” she writes in her post.

2. Follow a Structured Lifting Plan

Next, follow a structured lifting plan, she says. “Start with a 3-day program: 3 full-body workouts, OR 1 upper, 1 lower, 1 full-body session per week. Key: Track your sets and reps and progress weekly—whether by lifting heavier, doing more reps/sets, or increasing time under tension.”

3. Incorporate Daily Activity and Cardio

She also maintains that you need to incorporate daily activity and cardio. “Steps: Aim for 8–12k steps/day as a goal. As a general rule, you can walk 1,000 steps in about 10 minutes. For example, an easy way to hit 5,000 steps is: Take a 20-minute walk in the morning. Add 10-minute walks after each main meal. Cardio: If you want to add low-intensity cardio (like cycling, stairmaster, or treadmill), aim for 15–20 minutes, 1–3 times per week after your workouts.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

4. Eat the Right Amount of Calories

Next, make sure to eat the right amount of calories. “You need to eat in a slight calorie deficit. To find this: First, calculate your maintenance calories. Then, eat 100–200 calories below that to lose fat without sacrificing muscle.”

Sacrifices She Made: She Skipped Dessert–Most of the Time

In another post she revealed some sacrifices she had to make to lose 20 pounds in three months. “I selected one dessert that I absolutely LOVE which for me is a special ice cream and I planned it as part of my days frequently. And I AVOIDED any other desserts that weren’t my most favourite,” she writes.

She Avoided Additional Calories

“I avoided any unnecessary additional calories that wouldn’t add much to my meal anyways. That could be the extra cream or sugar in my coffee, or any high calorie dressing that could be replaced with lower calorie ones,” Ekay continues.

She Quit Drinking

“Ok this one is NOT really a sacrifice but I stopped drinking,” Ekay reveals. “I was never a heavy drinker, maybe socially drinking a beer or two. When dieting, I limited the amount and to be honest I figured out I wasn’t enjoying drinks in the first place so I just stopped drinking. It’s been more than a year and it has been one of the BEST decisions ever.”

She Didn’t Keep Unhealthy Snacks Around

“I didn’t buy snacks or foods that would require discipline,” Ekay says. “My fridge and pantry were 90% filled with things that I knew I wouldn’t overeat.”

RELATED: Coach Dropped 100 Pounds Using These 9 Daily Habits

She Made Sure to Eat Enough

“I made sure to support my workouts with enough calories (energy),” explains Ekay. “To lose fat, as long as you are in calorie deficit, it will work out. But to support my workouts best, I made sure I always considered 300-500 calories to consume around my workout.”

She Weighed and Tracked Her Food

“I put in the effort to scan and weigh and track my food for the period of time where fat loss was my priority so I could be IN AND OUT and go back to maintenance followed by bulking as soon as possible,” says Ekay. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ashley Smith lookbeneath__thesurface
Copyright lookbeneath__thesurface/Instagram
Evidence-Based

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

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

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

Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

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

2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

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

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Evidence-Based

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

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

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

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

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

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

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Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

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Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

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

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

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Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

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Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Evidence-Based

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

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

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

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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

White Bread

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While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

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Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

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Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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

Alcohol

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Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.