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Nutrition & Diet

Eat More of These 10 Foods to Lose Weight Fast

Dr. Marc Morris explains how volume eating works and reveals the key foods that will help you lose weight

Leah Groth
By Leah GrothSep 08, 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 Adita Yrizarry-lang, holistic lifestyle coach
Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color background
Shutterstock
Leah Groth
By Leah GrothSep 08, 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
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Nutrition & Diet

Do you want to lose weight without having to eat less food? Dr. Marc Morris, PhD, is an online nutrition and strength coach who regularly shares videos on how to get in shape. In one of his viral YouTube videos, he discusses volume eating and the concept of eating more food to lose weight. “What I'm about to say may seem impossible, but did you know you can actually eat more food and still lose weight?” he says in the clip.

Volume Eating Allows You to Eat Larger Portions and Stay Fuller Longer

“Today we're going to talk about a dieting strategy that allows you to do just that so you can eat larger portions, feel fuller for longer, and maybe even make dieting enjoyable. This way of eating is called volume eating and may even be the secret to you or your client's weight loss success,” he says in the video.

It Will Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“Today, I'm going to show you exactly how to start volume eating so you can lose more weight, and it'll even tell you exactly what foods to add to your grocery list. But first, let's talk about what volume eating is,” he says.

You Don’t Have to Eat Less to Cut Calories

Black woman eating olivesShutterstock

“When most people think about weight loss, they think that in order to cut their calories, they need to eat as little as possible. And while it is true that you need to be in a calorie deficit in order to burn fat and probably eat less overall calories than you're used to, that doesn't mean that you need to eat less food,” he explains.

Successful Dieters Choose Foods That Are Lower in Calories, Higher in Protein

Grilled meat steak on stainless grill depot with flames on dark background. Food and cuisine concept.Shutterstock

“You see, the people that lose weight successfully are not the ones that starve themselves day in and day out fighting hunger. Instead, they are choosing foods that are lower in calories and higher in protein, which allows them to eat more food while staying in a calorie deficit. This is called volume eating, where you can eat more food while still losing weight, but you have to pick the right kinds of foods,” he says.

Here Is What You Should Look For

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

He goes on to explain “how to find the foods that are gonna work best as well as why volume eating works so well,” he says. “The secret lies in the macronutrients, protein, carbohydrates, and fat that supply the calories that we eat. Both carbohydrates and fat supply four calories per gram and for fats, it's over double that because one gram of dietary fat has nearly nine calories.”

Start with Foods Lower in Fat

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Just by knowing this information, you're probably starting to guess that foods that are lower in fat are a good place to start because these foods that are higher in fat are going to supply more calories even if they're nutritious, which isn't a bad thing, it doesn't mean you should avoid them entirely, but you are going to need to be mindful of them. These foods are good from a nutrient standpoint because they do supply some protein as well as healthy fat,” he says.

An Example: Two Tablespoons of Nut Butter Vs. Salad with Chicken Breast and Low-Calorie Dressing

Jar with peanut butter on peanut background, close upShutterstock

“Imagine this for the same 200 calories in those two tablespoons of nut butter. You can have a huge salad with low-calorie dressing, chicken breasts, and a bunch of vegetables for roughly the same amount of calories. And when you compare these two meals, it's easy to see that the salad meal is going to be much larger in size and more complete in the macronutrients, especially protein, which is going to be a fat loss, superfood, it's going to help you stay full, increase your muscle mass,” he explains. “It is generally low in calories as well as many other nutrients being included in the vegetables and greens.”

That Salad Will Keep You More Full and Satisfied

Woman eating saladShutterstock

“You'll feel much more full and satisfied than you would if you were just eating the two tablespoons of peanut butter. And since you're eating a larger quantity of food, you're going to feel like you're having a full meal, which will help you lose weight without even feeling like you're on a diet,” he says.

These Types of Examples Will Motivate You

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessShutterstock

He recommends using examples like this to keep you going. “Once you see that you're able to get results and lose weight without starving yourself for the entire day, it's gonna motivate you all the more,” he says.

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

Women housewife with cart shopping in supermarketShutterstock

Next, he reveals his top 10 volume-eating foods. “So now that you know how volume eating works, let's go over the top 10 foods that you can eat that are high in volume and still allow you to lose weight,” he says.

1. Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Number one, strawberries. “Strawberries are a great choice for fruit because they are very high in volume and very low in calories as well as high in other nutrients. A whole cup of strawberries is actually less than 50 calories, so they are a great way to add volume to your meals,” he explains. “Strawberries are some of the least calorie-dense forms of berries, but in reality, you can't really go wrong with any of them. Eating them fresh and on their own is great, but you can also buy them frozen and add them to smoothies, and since they're popular and always in demand, you'll always be able to get them.”

2. Spinach and Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Number two, spinach and leafy greens. “Eating more of any leafy green vegetable is going to be a great way to increase the volume with very few calories. A hundred grams of spinach is only around 25 calories, so in reality, you could fill up an entire one-pound container of spinach by adding it to a massive salad, and the spinach would only account for around a hundred calories,” he says. “Beyond spinach, there are many other greens you can eat, like lettuce and kale and even cabbage. So, with so much variety, it's quite easy to make it a staple in your fat-loss diet. Foods like spinach really take volume eating to the next level.”

3. Cauliflower and Cauliflower Products

Fresh cauliflower on wooden tableShutterstock

Number three is cauliflower. “One cup of cauliflower has less than 30 calories. Making it an easy way to add a lot of volume to your meals while snacking on cauliflower alone is okay. Let's be honest, it's not the first thing you're going to pick,” he says. “Cauliflower has exploded over the last decade as an alternative to some of your favorite higher calorie foods like cauliflower, rice, gnocchi, and even pizza crust. These substitutions aren't exactly the same thing, but they still taste pretty good when seasoned correctly. And a lot of these you can buy frozen and prepared. For example, Trader Joe's has their spicy Mexican cauliflower rice that has only around 200 calories per bag, which is great as a side or in burritos, and their cauliflower fried rice is equally good.”

4. Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Number four is watermelon. “Even though most fruits and vegetables deserve a spot on this list, I'm only gonna talk about one more so we can talk about some of the other categories, but watermelon we must include because, as the name implies, it includes a lot of water, which increases its volume for not a lot of calories,” he explains. “Watermelon is actually 92% water, so when you're eating it, you're eating mostly water and not a lot of calories and staying hydrated, which is another bonus for around a cup of watermelon. It's only going to be around 45 total calories.”

5. Chicken Breast

Grilled chicken thighs.Shutterstock

“So just by going off this list so far, you'll notice that it's really easy to increase the volume of your diet by just including more fruits and vegetables, but for a quality diet, you're going to need more than that. You're going to need more protein, which is why our next foods are going to be focused on that,” he says, going onto number five, chicken breast. “One of the best protein sources around for volume eating is going to be chicken, more specifically chicken breast. Now, just like a lot of other foods, chicken can be made into a super high-calorie meal very quickly, so you want to make sure you're preparing it in a way that doesn't add a ton of calories. This might mean baking, grilling, or even air frying boneless skinless chicken breast instead of just eating deep-fried chicken wings,” he continues. “Trust me, there is a big difference overall. Chicken breast is a very lean meat of around a hundred grams cooked in a serving. It's going to be around 120 to 130 calories, and that's because it's virtually all protein, very little fat, around three to four grams. And by eating more chicken, you're going to be eating more protein, which is a very important part of volume eating. Not only do we want to increase the physical mass, but we also want to increase the protein. That's what helps keep you full. And also eating less calories.”

6. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Number six is Greek yogurt. “The best way to eat Greek yogurt for the sake of weight loss is going to be the plain, unflavored stuff. This is going to cut out a lot of the extra calories and really just isolate the protein, but sweetened and flavored Greek yogurt is still going to be a good option, especially if you can't tolerate just the plain stuff. Just know that there's going to be some added calories for that. If you do go for the non-fat plain Greek yogurt, though, it's going to be around 90 to a hundred calories for every three-quarter cups serving, supplying around 18 grams of protein as well. Pair it with some fruit in a bowl or add it to a smoothie, and you're going to have a very filling, low-calorie meal,” he says. “Plus, as far as preparation goes, it's going to be quick and easy because you don't need to cook anything. It's ready. You can also use Greek yogurt in place of sour cream and heavy cream in some recipes. It's very versatile.”

7. Egg White

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Number seven, egg whites. “Egg whites are a little twist to a very common breakfast food. The egg you see, the egg yolk is where most of the fat is stored, so when you remove that, you're eating virtually all protein and egg. White itself is going to have around four grams of protein and only 20 calories as opposed to a whole egg, which is going to have around 70 calories and an additional six grams of fat. One trick is to buy those pre-packaged liquid egg whites so you don't have to separate them out yourself and waste the egg yolk,” she says. “Keep in mind the whole eggs do have a ton of nutrients, though, so I'm not saying to avoid those entirely, but when you balance out whole eggs while adding some egg whites, you're gonna have more protein and more volume for not as many calories.”

8. Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Next up, number eight, Lentils. “Lentils are a great plant-based protein source with quite a bit of fiber, and most importantly, not a lot of calories for a half cup of cooked lentils is going to be around 120 calories with nine grams of protein, and you can add them to virtually anything like salad soups and so much more. If you buy them already cooked in the can, they're going to have a great shelf life, so they're always easy to keep around,” he says.

9. Low Calorie Dessert

February 3, 2023. Spartanburg, SC USA. An assortment of Jello-O gelatin snacks packaged in plastic cups.Shutterstock

Number nine, low-calorie desserts. “Believe it or not, you don't have to neglect your sweet tooth in order to lose weight. There are many dessert foods out there that are high in volume and low in calories that you can include. Some examples are sugar-free jello, Halo Top ice cream, and even Smart Sweets candy. And beyond what you can buy in the store, there are a million recipes online for high volume, low-calorie desserts that can satisfy your sweet tooth while losing weight,” he says.

RELATED:I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

10. Air Popped Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

The last item on the list “might be the MVP,” he says about popcorn. “Popcorn may be the definition of volume food because it goes from that small kernel to its puffy eating form. And as long as you're eating air-popped popcorn that doesn't have tons of butter or other ingredients, it's going to be low in calories,” he says. Most people also forget that popcorn is a whole grain, so it's going to be full of good carbohydrates as well as fiber. And when it doesn't have a bunch of butter added to it, around 40 grams of popcorn kernels is going to make around seven to eight cups of popcorn, and that's only going to be around 120 calories total.” 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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Nutrition & Diet

Eat More of These 10 Foods to Lose Weight Fast

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color background
Shutterstock
Leah Groth
By Leah GrothSep 08, 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
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

Do you want to lose weight without having to eat less food? Dr. Marc Morris, PhD, is an online nutrition and strength coach who regularly shares videos on how to get in shape. In one of his viral YouTube videos, he discusses volume eating and the concept of eating more food to lose weight. “What I'm about to say may seem impossible, but did you know you can actually eat more food and still lose weight?” he says in the clip.

Volume Eating Allows You to Eat Larger Portions and Stay Fuller Longer

“Today we're going to talk about a dieting strategy that allows you to do just that so you can eat larger portions, feel fuller for longer, and maybe even make dieting enjoyable. This way of eating is called volume eating and may even be the secret to you or your client's weight loss success,” he says in the video.

It Will Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“Today, I'm going to show you exactly how to start volume eating so you can lose more weight, and it'll even tell you exactly what foods to add to your grocery list. But first, let's talk about what volume eating is,” he says.

You Don’t Have to Eat Less to Cut Calories

Black woman eating olivesShutterstock

“When most people think about weight loss, they think that in order to cut their calories, they need to eat as little as possible. And while it is true that you need to be in a calorie deficit in order to burn fat and probably eat less overall calories than you're used to, that doesn't mean that you need to eat less food,” he explains.

Successful Dieters Choose Foods That Are Lower in Calories, Higher in Protein

Grilled meat steak on stainless grill depot with flames on dark background. Food and cuisine concept.Shutterstock

“You see, the people that lose weight successfully are not the ones that starve themselves day in and day out fighting hunger. Instead, they are choosing foods that are lower in calories and higher in protein, which allows them to eat more food while staying in a calorie deficit. This is called volume eating, where you can eat more food while still losing weight, but you have to pick the right kinds of foods,” he says.

Here Is What You Should Look For

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

He goes on to explain “how to find the foods that are gonna work best as well as why volume eating works so well,” he says. “The secret lies in the macronutrients, protein, carbohydrates, and fat that supply the calories that we eat. Both carbohydrates and fat supply four calories per gram and for fats, it's over double that because one gram of dietary fat has nearly nine calories.”

Start with Foods Lower in Fat

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Just by knowing this information, you're probably starting to guess that foods that are lower in fat are a good place to start because these foods that are higher in fat are going to supply more calories even if they're nutritious, which isn't a bad thing, it doesn't mean you should avoid them entirely, but you are going to need to be mindful of them. These foods are good from a nutrient standpoint because they do supply some protein as well as healthy fat,” he says.

An Example: Two Tablespoons of Nut Butter Vs. Salad with Chicken Breast and Low-Calorie Dressing

Jar with peanut butter on peanut background, close upShutterstock

“Imagine this for the same 200 calories in those two tablespoons of nut butter. You can have a huge salad with low-calorie dressing, chicken breasts, and a bunch of vegetables for roughly the same amount of calories. And when you compare these two meals, it's easy to see that the salad meal is going to be much larger in size and more complete in the macronutrients, especially protein, which is going to be a fat loss, superfood, it's going to help you stay full, increase your muscle mass,” he explains. “It is generally low in calories as well as many other nutrients being included in the vegetables and greens.”

That Salad Will Keep You More Full and Satisfied

Woman eating saladShutterstock

“You'll feel much more full and satisfied than you would if you were just eating the two tablespoons of peanut butter. And since you're eating a larger quantity of food, you're going to feel like you're having a full meal, which will help you lose weight without even feeling like you're on a diet,” he says.

These Types of Examples Will Motivate You

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessShutterstock

He recommends using examples like this to keep you going. “Once you see that you're able to get results and lose weight without starving yourself for the entire day, it's gonna motivate you all the more,” he says.

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

Women housewife with cart shopping in supermarketShutterstock

Next, he reveals his top 10 volume-eating foods. “So now that you know how volume eating works, let's go over the top 10 foods that you can eat that are high in volume and still allow you to lose weight,” he says.

1. Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Number one, strawberries. “Strawberries are a great choice for fruit because they are very high in volume and very low in calories as well as high in other nutrients. A whole cup of strawberries is actually less than 50 calories, so they are a great way to add volume to your meals,” he explains. “Strawberries are some of the least calorie-dense forms of berries, but in reality, you can't really go wrong with any of them. Eating them fresh and on their own is great, but you can also buy them frozen and add them to smoothies, and since they're popular and always in demand, you'll always be able to get them.”

2. Spinach and Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Number two, spinach and leafy greens. “Eating more of any leafy green vegetable is going to be a great way to increase the volume with very few calories. A hundred grams of spinach is only around 25 calories, so in reality, you could fill up an entire one-pound container of spinach by adding it to a massive salad, and the spinach would only account for around a hundred calories,” he says. “Beyond spinach, there are many other greens you can eat, like lettuce and kale and even cabbage. So, with so much variety, it's quite easy to make it a staple in your fat-loss diet. Foods like spinach really take volume eating to the next level.”

3. Cauliflower and Cauliflower Products

Fresh cauliflower on wooden tableShutterstock

Number three is cauliflower. “One cup of cauliflower has less than 30 calories. Making it an easy way to add a lot of volume to your meals while snacking on cauliflower alone is okay. Let's be honest, it's not the first thing you're going to pick,” he says. “Cauliflower has exploded over the last decade as an alternative to some of your favorite higher calorie foods like cauliflower, rice, gnocchi, and even pizza crust. These substitutions aren't exactly the same thing, but they still taste pretty good when seasoned correctly. And a lot of these you can buy frozen and prepared. For example, Trader Joe's has their spicy Mexican cauliflower rice that has only around 200 calories per bag, which is great as a side or in burritos, and their cauliflower fried rice is equally good.”

4. Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Number four is watermelon. “Even though most fruits and vegetables deserve a spot on this list, I'm only gonna talk about one more so we can talk about some of the other categories, but watermelon we must include because, as the name implies, it includes a lot of water, which increases its volume for not a lot of calories,” he explains. “Watermelon is actually 92% water, so when you're eating it, you're eating mostly water and not a lot of calories and staying hydrated, which is another bonus for around a cup of watermelon. It's only going to be around 45 total calories.”

5. Chicken Breast

Grilled chicken thighs.Shutterstock

“So just by going off this list so far, you'll notice that it's really easy to increase the volume of your diet by just including more fruits and vegetables, but for a quality diet, you're going to need more than that. You're going to need more protein, which is why our next foods are going to be focused on that,” he says, going onto number five, chicken breast. “One of the best protein sources around for volume eating is going to be chicken, more specifically chicken breast. Now, just like a lot of other foods, chicken can be made into a super high-calorie meal very quickly, so you want to make sure you're preparing it in a way that doesn't add a ton of calories. This might mean baking, grilling, or even air frying boneless skinless chicken breast instead of just eating deep-fried chicken wings,” he continues. “Trust me, there is a big difference overall. Chicken breast is a very lean meat of around a hundred grams cooked in a serving. It's going to be around 120 to 130 calories, and that's because it's virtually all protein, very little fat, around three to four grams. And by eating more chicken, you're going to be eating more protein, which is a very important part of volume eating. Not only do we want to increase the physical mass, but we also want to increase the protein. That's what helps keep you full. And also eating less calories.”

6. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Number six is Greek yogurt. “The best way to eat Greek yogurt for the sake of weight loss is going to be the plain, unflavored stuff. This is going to cut out a lot of the extra calories and really just isolate the protein, but sweetened and flavored Greek yogurt is still going to be a good option, especially if you can't tolerate just the plain stuff. Just know that there's going to be some added calories for that. If you do go for the non-fat plain Greek yogurt, though, it's going to be around 90 to a hundred calories for every three-quarter cups serving, supplying around 18 grams of protein as well. Pair it with some fruit in a bowl or add it to a smoothie, and you're going to have a very filling, low-calorie meal,” he says. “Plus, as far as preparation goes, it's going to be quick and easy because you don't need to cook anything. It's ready. You can also use Greek yogurt in place of sour cream and heavy cream in some recipes. It's very versatile.”

7. Egg White

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Number seven, egg whites. “Egg whites are a little twist to a very common breakfast food. The egg you see, the egg yolk is where most of the fat is stored, so when you remove that, you're eating virtually all protein and egg. White itself is going to have around four grams of protein and only 20 calories as opposed to a whole egg, which is going to have around 70 calories and an additional six grams of fat. One trick is to buy those pre-packaged liquid egg whites so you don't have to separate them out yourself and waste the egg yolk,” she says. “Keep in mind the whole eggs do have a ton of nutrients, though, so I'm not saying to avoid those entirely, but when you balance out whole eggs while adding some egg whites, you're gonna have more protein and more volume for not as many calories.”

8. Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Next up, number eight, Lentils. “Lentils are a great plant-based protein source with quite a bit of fiber, and most importantly, not a lot of calories for a half cup of cooked lentils is going to be around 120 calories with nine grams of protein, and you can add them to virtually anything like salad soups and so much more. If you buy them already cooked in the can, they're going to have a great shelf life, so they're always easy to keep around,” he says.

9. Low Calorie Dessert

February 3, 2023. Spartanburg, SC USA. An assortment of Jello-O gelatin snacks packaged in plastic cups.Shutterstock

Number nine, low-calorie desserts. “Believe it or not, you don't have to neglect your sweet tooth in order to lose weight. There are many dessert foods out there that are high in volume and low in calories that you can include. Some examples are sugar-free jello, Halo Top ice cream, and even Smart Sweets candy. And beyond what you can buy in the store, there are a million recipes online for high volume, low-calorie desserts that can satisfy your sweet tooth while losing weight,” he says.

RELATED:I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

10. Air Popped Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

The last item on the list “might be the MVP,” he says about popcorn. “Popcorn may be the definition of volume food because it goes from that small kernel to its puffy eating form. And as long as you're eating air-popped popcorn that doesn't have tons of butter or other ingredients, it's going to be low in calories,” he says. Most people also forget that popcorn is a whole grain, so it's going to be full of good carbohydrates as well as fiber. And when it doesn't have a bunch of butter added to it, around 40 grams of popcorn kernels is going to make around seven to eight cups of popcorn, and that's only going to be around 120 calories total.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Ways to Lose Weight Fast, According to Top Doctor

Ken_Fujioka_MD6
Scripps Health/YouTube
Ferozan Mast
By Ferozan MastJul 25, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

Is losing weight fast unhealthy? Not according to endocrinologist Ken Fujioka, MD, who says speedy weight loss is nothing to worry about. “We used to think it was bad and it turns out it doesn't matter—just lose the weight,” he says. Shedding even a few pounds is beneficial for health, experts say. “Even losing a modest amount – just 5-10 percent of your total body weight – can result in almost immediate health benefits and reduce your risk for a wide variety of health conditions and diseases,” says University Hospitals. “In fact, almost every aspect of your health improves when you lose weight.” Here are Dr. Fujioka’s top tips for losing weight fast, and keeping it off.

Restrict Calories

Dr. Fujioka’s first tip for speedy weight loss is to restrict calories. Weight loss comes down to burning off more calories than you’re taking in. “No matter what type of diet you follow, to lose weight you need to burn more calories than you take in each day,” says MedLine Plus. “For most people who are overweight, cutting about 500 calories a day is a good place to start. If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week.”

Exercise

Young well-built man go in for sports in apartment. He lying on carimate and does abs workout. Guy hold hands behind head. Intensive workout.Shutterstock

Dr. Fujioka says exercise is beneficial if speedy weight loss is the goal. “Being active is vital to losing weight and keeping it off,” says the Mayo Clinic. “When active, the body uses more energy in the form of calories. And burning more calories than you take in leads to weight loss.”

intermittent Fasting

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Dr. Fujioka recommends intermittent fasting—at least 16 hours a day of fasting, and allowing an eight hour window for eating. “When your body doesn’t have the glucose it needs for energy, it taps into your body’s fat for energy,” according to Family Doctor. “When this happens, the fatty acids in your body are absorbed into your blood. They produce a chemical called ketones. Your body then uses the ketones as its energy source. This is called a metabolic switch. Your body is switching from glucose to ketones. When your body uses ketones instead of fat, you may lose weight. But, behind the scenes, the ketones also may be having a positive effect on your body’s organs and cells.”

Use Protein Shakes/Bars

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Dr. Fujioka recommends using protein bars and shakes for smaller meals, and eating one normal meal a day. “If you find yourself yo-yo dieting, or losing and then regaining weight, getting more protein into your diet may reduce the amount of weight you regain in the future,” Frances Largeman-Roth, RDN tells TODAY. “So, it's fair to say that protein shakes may help with weight loss by increasing your protein shake.”

Use a Scale

Low Section Of Woman Standing On Weight ScaleShutterstock

Dr. Fujioka says people who weigh themselves every day are more likely to lose weight and keep it off than people who don’t. "Our philosophy here is that no one size fits all," dietitian, nutritionist and wellness coach Meridan Zerner tells the American Heart Association. "The majority of research would say weigh daily. But if there's any negative fallout from weighing every day in terms of outlook, self-esteem or your positive momentum, I would say we can check in once or twice a week."

Get Enough Sleep

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

Dr. Fujioka stresses how important sleep is for weight loss and overall health, something echoed by many other medical professionals. “It’s also important to note that getting 7-8 hours of good, quality sleep each night can help reduce weight,” says Babak Moini, MD, internal medicine specialist at University Hospitals. “Too little sleep, coupled with stress, causes the body to release cortisol – a potent steroid that raises your blood pressure and blood sugar and causes weight gain.”

Eat Whole Foods

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

Dr. Fujioka recommends eating foods in their whole form rather than juicing or taking a pill. “Whole plant foods contain the extracts in addition to other vital nutrients that are lost with juicing,” according to Kendall Reagan Nutrition Center. “Plant foods contain different varieties of phytonutrients and antioxidants that protect our bodies against inflammation and disease. For these reasons, it is recommended to include a variety of whole plant foods in meals and snacks to expose your body to a wide spectrum of health-promoting nutrients.”

Avoid Processed Foods

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Avoid ultra-processed foods, Dr. Fujioka stresses. “According to research, a high intake of processed and fast foods has been linked to overeating,” Rebecca Crumb-Johnson, MA, RD, CDCES, tells Northlakes Community Clinic. “Whole food doesn’t contain the sugars. salt and flavorings added to processed foods which can lead to eating more food than is needed.”

Eat Your Vegetables

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Dr. Fujioka recommends eating a variety of vegetables. “Almost all vegetables really are quite good,” he says. “Beans, peas, corn. They’re fine! But also jicama, celery, tomatoes. All that stuff is good to eat.”

Eat Lean Proteins

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

Dr. Fujioka emphasizes the importance of lean proteins for weight loss and health. “Protein is the building block for your organs, bones, muscles and hair,” family medicine physician Dr. Sharon Browning tells Atrium Health. “When you have a strong foundation with protein, you have a healthy foundation for your body and life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 10 Pounds with These 5 Tips

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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

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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

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“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

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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

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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

Nutrition Coach Reveals 7 Calorie Deficit Tips to Help You Lose 20 Pounds

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Leah Groth
By Leah GrothJan 09, 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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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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 struggling to get into or stay in a calorie deficit? Following these expert tips may be the help you need to achieve your weight loss goals in 2025. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new social media post, she cracks the calorie code and reveals precisely what you need to do if you want to lose weight fast. “7 calorie deficit tips to help you lose your next 20 pounds,” she writes across the Instagram video. “You will lose the weight when you stay consistent with your calorie deficit,” she adds in the post, throwing down 7 tips.

Boost Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Chances are, you aren’t eating enough fiber. “Boost fiber intake to 25g/day,” Brittney suggests. “Focus on incorporating fiber-rich foods like vegetables, fruits, whole grains, legumes, and seeds into your diet,” she adds. What is so great about it? “Fiber helps keep you full longer, stabilizes blood sugar levels, and supports digestion, making it easier to stick to your calorie deficit.”

RELATED: She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Focus on High-Volume, Low-Calorie Foods

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Next, shift your focus to eating high-volume, low-calorie foods. “Include nutrient-dense, low-calorie options like leafy greens, cucumbers, zucchini, and berries,” she says. “These foods let you eat larger portions without consuming too many calories, helping you feel satisfied.”

Prioritize Protein

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, prioritize protein. “Add a protein source to every meal and snack, such as chicken, fish, eggs, Greek yogurt, or tofu,” she says. “Protein supports muscle preservation and helps manage hunger while in a calorie deficit.”

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

Track Your Intake

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Next up, track your intake. “Use a food tracking app to monitor calories, macros, and fiber intake,” she says. “This keeps you accountable and highlights areas for improvement.” Looking for an app to try? MyNetDiary makes the process easy and fun.

Drink Plenty of Water

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Next, drink plenty of water. “Stay hydrated by drinking at least half your body weight in ounces daily,” she says. “Water helps reduce cravings, supports digestion, and prevents overeating caused by mistaking thirst for hunger.”

Choose Low-Calorie Fruits for Snacks

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You can snack, but make sure to choose low calorie fruits for snacks. “Swap high-calorie snacks for fruits like berries, apples, oranges, or watermelon,” she says. “These fruits are naturally sweet, low in calories, and high in fiber, making them perfect for curbing cravings.”

Incorporate Movement Daily and Aim for 10k+ Steps

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Lastly, incorporate movement daily, aiming for 10,000 steps. “Add strength training and aim to walk at least 10,000 steps daily to boost your calorie burn and support overall health,” she suggests. “Combining regular movement with a calorie deficit accelerates fat loss.”

RELATED: She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

These Tips Will Help You Stay Consistent and Lose Weight

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The bottom line? “By focusing on fiber, movement, and mindful eating, you’ll stay consistent and achieve your weight-loss goals!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Simple Food Rules That Make Losing Weight Faster and Easier

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Christopher Roback
By Christopher RobackNov 27, 2024
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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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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 involve extreme diets or complicated meal plans. In fact, simple, sustainable habits are often the most effective way to achieve long-term success. By following these ten food rules, you can make smarter choices, keep your metabolism revved, and shed pounds more quickly and easily. These tips focus on balance, moderation, and nutrient-dense foods so you’ll feel energized and satisfied while making progress toward your weight-loss goals.

Start Every Meal with Vegetables

Buddha,Bowl,Dish,With,Chicken,Fillet,,Brown,Rice,,Avocado,,Pepper,

Kick-off each meal with a generous serving of vegetables to ensure you’re getting fiber, vitamins, and minerals. This not only fills you up but also prevents you from overeating calorie-dense foods later in the meal. Think roasted broccoli, a fresh salad, or sautéed greens. Starting with veggies also slows digestion, keeping your blood sugar stable and your metabolism humming.

Follow the Plate Method

Chicken,And,Salmon,Dishes,With,Buckwheat,,Green,Beans,,Broad,Beans,

Divide your plate into three sections: half for vegetables, a quarter for lean protein, and a quarter for whole grains or starchy vegetables. This ensures balanced portions, keeps your calorie intake in check, and provides the nutrients your body needs for weight loss. The plate method is easy to remember and works at home, in restaurants, or at social gatherings.

RELATED: This Coach Shares 10 Do's and Don'ts That Actually Keep Fat Loss Off Forever

Drink Water Before Every Meal

A,Glass,Of,Cold,Water,With,Ice,On,Rustic,Table.

Drinking a glass of water 15 minutes before each meal can help curb hunger and prevent overeating. Staying hydrated also supports digestion and keeps your metabolism running efficiently. If plain water feels boring, try adding a slice of lemon, cucumber, or mint for a refreshing twist.

Eat Protein with Every Meal

Diced,Tofu,With,Tomato,Sauce,In,Pan

Protein is essential for weight loss because it boosts metabolism, helps maintain muscle mass, and keeps you feeling full longer. Incorporate lean protein sources like chicken, fish, eggs, tofu, or beans into every meal. Even snacks can include protein, like a hard-boiled egg or a handful of almonds.

Limit Processed Foods

High,Fiber,Foods.,,Healthy,Balanced,Dieting,Concept..,Foods,High,In

Processed foods are often loaded with added sugars, unhealthy fats, and artificial ingredients that can slow your weight-loss progress. Focus on whole, minimally processed foods like fresh produce, whole grains, and lean proteins. This shift not only improves your health but also makes it easier to control your calorie intake.

RELATED: The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Avoid Liquid Calories

Iced,Latte,Coffee,On,Plastic,Cup,Place,Marble,Background

Sugary drinks like soda, sweetened teas, and fancy coffee beverages add unnecessary calories without filling you up. Replace them with water, herbal teas, or black coffee to cut back on sugar and calories. This small change can have a big impact on your overall weight-loss progress.

Plan Ahead for Snacks

Smart,Snacking,Pack,Veggies,Dip,Together,In,A,Jar,.selective

Unplanned snacking can lead to mindless eating and excess calories. Keep healthy, portion-controlled snacks on hand, like sliced veggies with hummus, a small handful of nuts, or a piece of fruit with nut butter. Planning ahead ensures you have nutritious options ready when hunger strikes.

Eat Mindfully

Mindful,Or,Mindless,Eating,Symbol.,Doctor,Turns,Cubes,And,Changes

Mindful eating helps you tune in to your body’s hunger and fullness cues. Slow down, chew thoroughly, and focus on the flavors and textures of your food. Avoid eating in front of the TV or while scrolling on your phone. Mindful eating prevents overeating and helps you feel satisfied with smaller portions.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Limit Late-Night Eating

Man,Eating,Late,Night,Time,Alone,At,Home,Or,Apartment

Eating too close to bedtime can disrupt your metabolism and interfere with digestion. Set a rule to stop eating two to three hours before bed. If you’re truly hungry, opt for a light, protein-rich snack like Greek yogurt or a hard-boiled egg to tide you over until morning.

Indulge Wisely

Bite,Sizes,Dessert,,Fork,And,White,Plate

Denying yourself your favorite treats can backfire and lead to binge eating. Instead, allow yourself occasional indulgences in small portions. Savor the experience without guilt, and balance it with healthy choices throughout the day. This approach keeps you motivated and prevents feelings of deprivation. By following these simple yet effective food rules, you can make losing weight faster, easier, and more sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 4 Months With These 4 Hacks

Miranda Forrest corporatestronggirl
Copyright corporatestronggirl/Instagram
Leah Groth
By Leah GrothJan 25, 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 struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

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You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

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“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

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Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

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To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

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In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

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She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

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And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 "Normal" Habits That Are Keeping You Overweight

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Leah Groth
By Leah GrothJan 25, 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.

Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle to achieve their best bodies. In a new social media post, he reveals some habits that could prevent you from losing weight. “10 ‘normal’ behaviors causing you to stay overweight,” he writes. “Why you can’t lose weight,” he continues. “I see this all the time. You could be training hard or watching what you eat…But you’re also doing these things 🫠And that’s why you can’t make any progress!”

Cheating on the Weekends

Do you eat healthy during the week but cheat on the weekends? “Relying on weekends as a free-for-all,” is the first habit that could be keeping you overweight. “Undoing your week’s hard work with overeating or bingeing on junk,” he says.

Mindless Snacking

That handful of chips or nuts may seem harmless, but it could derail your diet. “Mindless snacking,” is the second habit on Murphy’s list. “Grabbing handfuls of food without realizing how much it adds up,” is a big mistake.

Drinking Your Calories

Don’t be tempted by that delicious Starbucks drink or flavored martini. “Drinking calories,” is a common faux pas. “Overindulging in sugary coffees, sodas, or alcohol without tracking them,” will prevent you from losing weight.

Skipping Meals

You might think that nixing breakfast or lunch will keep you from consuming as much, but this isn’t always true. In fact. skipping meals to “save calories,” could be causing you to hold onto weight. “Leading to overeating later out of hunger and poor planning,” he says.

Underestimating Portion Sizes

“Underestimating portion sizes,” is another mistake he sees his clients making. This includes “Serving more than you think, even with ‘healthy’ foods,” he says.

Using Food as a Reward

Are you setting goals and have a reward system for motivation? “Using food as a reward,” is not a good idea, he says. “Treating yourself with high-calorie foods for every small achievement,” might have you eating more.

Overestimating Exercise Burns

“Overestimating exercise burns,” is mistake seven. “Thinking one workout ‘earns’ you a massive calorie surplus,” he explains.

Always Finishing Your Plate

Don’t listen to the words of your mother. “Always finishing your plate,” isn’t going to do you any weight loss favors. “Eating out of habit, not hunger, because you ‘don’t want to waste food,’” will prevent you from achieving your goals, he says.

Late Night Eating

It can be tempting but stay out of the kitchen at night. “Late-night eating,” is a common culprit that will keep you heavy. “Mindlessly grazing in the evening while watching TV or scrolling online,” he says.

Avoiding Accountability

And finally, the last mistake is avoiding accountability. “Not tracking food, avoiding scales, or dismissing progress checks,” he explains. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 21 Pounds by Learning These “5 Truths About Weight Loss”

sofe ring
Copyright sofe.ring/Instagram
Leah Groth
By Leah GrothJan 25, 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 struggling to lose weight? One expert claims that you need to understand a few fundamental things before you are successful. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new social media post, she reveals a few things she had to learn before losing weight. “5 truths about weight loss,” she writes. “Some truths need to be heard!”

Your Weight Loss Journey Is Going to Be Boring

Number one, “Your weight loss journey is going to be boring,” says Ring. “Showing up for yourself everyday isn’t as glamorous as you see on Instagram. You may find you want to eat the same thing everyday because it fits in your calorie target, and the scale may move so slow that you don’t have something new to celebrate everyday, and THATS OKAY! Consistency over time is boring but effective!”

You Need to Realign Your Expectations

“You need to realign your expectations,” is her second truth. “The first week or two of tracking you may see a drop on the scale from excess water and the pull back of everything you were eating, but after that it’s a slow roll to the finish line. I didn’t see my body change until month 3-4. The scale told me there was change, and measurements did too, but the physical changes took a while. I think a lot of it was in my head,” she writes.

Maintain a Calorie Deficit

“Any movement you do is going to be good, but you need to think about movement as a way to feel good, versus lose weight. To lose weight you have to be in a calorie deficit — meaning the most change is going to come from what you are eating vs how you are moving,” she says.

Calculate Your Own Calorie Gorals

“Use my journey as inspiration, but you need to calculate your own calorie goals,” she continues. “Your height, weight, age, and activity level may differ from mine. You need to focus on making small sustainable changes that fit within your current lifestyle, what you’re comfortable cooking and what you put on your dinner table. Trying to copy someone else’s world doesn’t set you up to achieve success in your world.”

There Are No “Good” or “Bad” Food Groups

And finally, there is no one food group that should be labeled as “bad,” she says. “You may find you have intolerances, but thinking that “if I eat carbs I’ll gain wait”, feels very restrictive. It’s all about moderation vs deprivation. Enjoy the things you want, just watch your portions.”

In Another Post She Elaborates on Other Habits

In another post, she elaborates on calorie deficit. “There was so much I thought I needed to do - gym, steps, weights, abs, more of this, more of that, supplements, oh wait, cortisol, and so on. It was too much! When I tell you that I was solely focused on my deficit, I literally was solely focused on my deficit,” she says.

She Recommends UsingTracking App

Her “guide to an EASY calorie deficit that WILL help you lose weight,” she adds, starting with finding a tracking app you enjoy. “People love MFP. My go to is @loseitapp. Let it calculate your TDEE for you, and tell the app you want to lose weight. It will calculate a deficit for you as well. I recommend you don’t eat too steep a deficit. Stay within the 250-500 range,” she writes.

Find an Accountability Buddy

Next, accountability can be easier with the help of a buddy. “Really though, make it a New Year’s resolution to do together. You’ve done far harder things together than logging your food for a week,” she writes.

Keep Health Food on Hand

Make sure to keep your kitchen stocked with healthy food. “Make sure your pantry and fridge are filled with supporting ingredients! 🛒 Here’s a grocery list for the 7 days,” she writes.

  • Protein: Ground turkey, breakfast patties, sausages, chicken breast, cottage cheese, yogurt, carton of egg whites, deli meat
  • Veggies: Head of broccoli, head of cauliflower, carrots, cucumber, lettuce
  • Fruits: Assorted berries, apples
  • Carbs: White rice, brown rice, quinoa, low cal tortillas, low cal English muffins
  • Snacks: Rice cakes, meat sticks, protein chips, diet coke, a chocolate treat, popcorn

Get Motivated with These Menu Ideas

Here is a sample menu, “alternate between options and snack away,” she writes.

Breakfast: yogurt bowls, cottage cheese with fruit, egg whites and breakfast sausages on muffins, egg tacos

Lunch: Chicken breast on a salad with cucumbers, deli sandwich on a muffin, leftovers from the night before

Dinner: chicken tacos, ground turkey stir fry with broccoli, sausages with cauliflower and rice. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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