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This Is How Much Water You Need to Drink to Stay Hydrated

Body Network’s Resident RDN explains everything you need to know about staying hydrated.

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As the temperature rises, staying hydrated becomes more and more important. However, figuring out how much water to drink to stay hydrated can be a little confusing. If you feel dehydrated, you're not alone. According to estimates, 75 percent of Americans are chronically dehydrated. Here is everything you need to know about hydration, according to health organizations, research and Body Network’s Resident RDN, The Diet Diva Tara Collingwood.


Men Should Drink This Much Water, a US Health Organization Says

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How much water do men need to drink? According to the National Academy of Medicine, men should drink at least three liters (nearly 13 cups) of water per day.

Women Should Drink This Much Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

As for women, the number is a little lower. The National Academy of Medicine estimates that women should drink at least 2.2 liters (just over nine cups) per day.

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 supports these estimates. However, “remember that this is total FLUID not just water,” she says. “All fluids can count so that means coffee, tea, milk, juice, etc. all count for these amounts.”

RELATED: 7 Breakthrough Anti-Aging Strategies From a Gerontology Expert

Climate and Temperature Impact Hydration

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What else impacts hydration? According to Collingwood, climate and temperature should be taken into consideration. “If it is very hot you can dehydrate easily because of loss of sweat,” she says. “In addition, sweat cools you down so hot environments increase risk of heat stroke and heat exhaustion.”

So Does Age

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Age also impacts hydration, according to Collingwood. “The thirst mechanism gets weaker for older adults, so they cannot rely on it to remember to drink,” she says.

You Also Need to Consider Your Activity Level

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Activity level also plays a major role in terms of how much you need to drink to stay hydrated. “The more you move, the heavier you breathe and the more you sweat, both of these things increase hydration needs significantly,” says Collingwood.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

And, Any Medications You Are On

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If you are taking certain medications, it could also impact hydration. “Some medications shut off the thirst mechanism, others have dry mouth as a side effect and require patients to drink more to be comfortable,” explains Collingwood.

What Happens If You Don’t Drink Enough Water?

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What happens if you don’t drink enough water? Collingwood explains that you may experience a number of symptoms, including headache, fatigue, dizziness, muscle cramps, nausea, and vomiting.

You Can Over Hydrated

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Overhydration is an actual thing. Frequent urination, dizziness, confusion, muscle weakness, and even seizures “in extreme cases of hyponatremia which is when you sweat a lot and drink a lot of water but don’t replace the electrolytes,” are possible side effects, says Collingwood.

RELATED: This Is Exactly How to Lose Body Fat This Year

When Should You Drink Water

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What time of the day should you drink water? “You should drink water all day long, but especially first thing in the morning to start hydrating after the overnight fast,” she concludes.

💪🔥Body Booster: Women should drink nearly 9 cups and men 13 cups of water daily.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As the temperature rises, staying hydrated becomes more and more important. However, figuring out how much water to drink to stay hydrated can be a little confusing. If you feel dehydrated, you're not alone. According to estimates, 75 percent of Americans are chronically dehydrated. Here is everything you need to know about hydration, according to health organizations, research and Body Network’s Resident RDN, The Diet Diva Tara Collingwood.


Men Should Drink This Much Water, a US Health Organization Says

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

How much water do men need to drink? According to the National Academy of Medicine, men should drink at least three liters (nearly 13 cups) of water per day.

Women Should Drink This Much Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

As for women, the number is a little lower. The National Academy of Medicine estimates that women should drink at least 2.2 liters (just over nine cups) per day.

Body Network’s Expert Weighs In

Flat lay shot of three bottles of orange, red and blue isotonic drink on a grey concrete backgroundShutterstock

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies supports these estimates. However, “remember that this is total FLUID not just water,” she says. “All fluids can count so that means coffee, tea, milk, juice, etc. all count for these amounts.”

RELATED: 7 Breakthrough Anti-Aging Strategies From a Gerontology Expert

Climate and Temperature Impact Hydration

healthy fitness girl with protein shake. Smile sport woman in the sunny dayShutterstock

What else impacts hydration? According to Collingwood, climate and temperature should be taken into consideration. “If it is very hot you can dehydrate easily because of loss of sweat,” she says. “In addition, sweat cools you down so hot environments increase risk of heat stroke and heat exhaustion.”

So Does Age

Middle age man drinking glass of water sitting on sofa at homeShutterstock

Age also impacts hydration, according to Collingwood. “The thirst mechanism gets weaker for older adults, so they cannot rely on it to remember to drink,” she says.

You Also Need to Consider Your Activity Level

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Activity level also plays a major role in terms of how much you need to drink to stay hydrated. “The more you move, the heavier you breathe and the more you sweat, both of these things increase hydration needs significantly,” says Collingwood.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

And, Any Medications You Are On

Dietary supplement or sick, asian young woman, girl hold pills, drugs medical tablet on hand pouring capsules from medication bottle, take vitamin for treatment for skin, hair at home, healthcare.Shutterstock

If you are taking certain medications, it could also impact hydration. “Some medications shut off the thirst mechanism, others have dry mouth as a side effect and require patients to drink more to be comfortable,” explains Collingwood.

What Happens If You Don’t Drink Enough Water?

Blured photo of a woman suffering from vertigo or dizziness or other health problem of brain or inner ear.Shutterstock

What happens if you don’t drink enough water? Collingwood explains that you may experience a number of symptoms, including headache, fatigue, dizziness, muscle cramps, nausea, and vomiting.

You Can Over Hydrated

Eight glasses of water a dayShutterstock

Overhydration is an actual thing. Frequent urination, dizziness, confusion, muscle weakness, and even seizures “in extreme cases of hyponatremia which is when you sweat a lot and drink a lot of water but don’t replace the electrolytes,” are possible side effects, says Collingwood.

RELATED: This Is Exactly How to Lose Body Fat This Year

When Should You Drink Water

City heat, summer and black man drinking water on concrete road, thirsty gen z outdoor activity. Sun, fun and urban young man with healthy street culture lifestyle and clean water in bottle to drink.Shutterstock

What time of the day should you drink water? “You should drink water all day long, but especially first thing in the morning to start hydrating after the overnight fast,” she concludes.

💪🔥Body Booster: Women should drink nearly 9 cups and men 13 cups of water daily.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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


1. 30 Minutes of Exercise Per Day

@project.s.lifestyle

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

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

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

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

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

3. Add Fiber to Your Diet

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

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

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Chris McMahon, a nutrition and fitness coach, agrees. He says to “make sure you're getting plenty of fiber,” says McMahon, as it is “connected to hunger and fullness.” However, you also need to eat enough protein. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

5. Hydrate

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

Related: The 9 Best Bodyweight Exercises for Muscle Gain

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

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

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

Carmen Batres (@calibabyofficial) is a singer and influencer who has built up a large following on social media. She regularly shares videos about how she lost weight and totally transformed her body by making a few simple diet and fitness changes. In one viral video, she shares the fastest way to drop weight fast. “The fastest way to losing 30 pounds. Here are my top three tips,” she says in the clip.


Drink 64 Ounces of Water Per Day

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I’m so excited for your journey and to be a part of your development it health and fitness! Start with my top 3 tips and you will see amazing results! #weightlossforbeginners

“Number one, I want you to drink 64 ounces of water every day,” says Carmen. “You can find this bottle on my Amazon storefront. Honestly, I love it. You get up every day. You fill it up with your water, you put some electrolytes in it. You can also put cucumbers, whatever, make it fun, but make sure you're drinking this during the day,” she says.

Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs

Why You Should Listen to Carmen About Hydration

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Experts are unanimous that drinking enough water is crucial for your health. The Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. Men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids, says the U.S. National Academies of Sciences, Engineering, and Medicine.

Eat a Salad a Day

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Next up, Carmen recommends eating “a salad a day,” which she calls a “non-negotiable.” She says “it doesn't matter what time during the day, but I preferably would like you to do it for lunchtime, okay? That means that for lunchtime, no matter what, you're going to have a salad with your protein. Try to avoid heavy dressings, but to build the habit, if you got to have some ranch, whatever, just don't make it a soup of ranch, but I want you to just build a habit of one salad a day. You can literally lose so much weight with that habit.”

Why You Should Listen to Carmen About Eating a Salad a Day

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Eating a healthy salad is a great idea not only for weight loss, but all the other benefits that veggies and protein offer. Most experts recommend eating around one gram of protein per pound a day, so aim for at least 30 grams of protein for your salad.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Be On a Schedule

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Her last recommendation is to stay on a schedule. “Being on a schedule is going to help you be consistent. You know why? Because when you go to the gym, if you're going to the gym, or if you're going to your home workouts, you're going to be prepared. You don't have to worry about what the heck am I going to do today? I already did that for you. All you have to do is show up, girlfriend and I want you to show up at least three times a week.” She explains that in order to build a habit, you have to do something a few times a week.

💪🔥Body Booster: Investing in a water bottle with number markings makes hitting your daily hydration goals easy.

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.

Christina Hedges (@christina_hedges) is a weight loss influencer and mother who shares tips and tricks on how to get into shape via healthy habits. In a viral video she reveals how to lose five to 10 pounds in a month, “without dieting” – but “not just losing this,” she says. “You're also keeping it off,” she maintains. “The hack that helped me go from mommy pooch to mom bod.” Body Network also consulted with The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, who weighed in on her tactics.


Hydration

@christina_hedges

How to lose weight without dieting #weightloss #loseweight #nodiet #nocountingcalories #viseralfat #bellyfat #keepweightoff #weightlosshack

“Start your day off with water,” Christina suggests. “Increasing your water intake decreases hunger. Get your favorite canteen and fill it up. Drink it throughout the day. Drink three of these a day, which is a little less than a gallon of water. If you're working out. Drink a gallon.” A gallon of water is 128 ounces, “and that is a LOT of water to drink every day,” says Collingwood. The Institute of Medicine Guidelines are 125 ounces per day for men and 91 ounces per day for women. These numbers encompass all fluid, including fluid from food and all drinks throughout the day,” she explains. “Drinking a gallon of water is not dangerous, but it might be a bit unrealistic for many people.”

Don’t Drink Your Calories

christina-hedges-2christina_hedges/TikTok

Second, she advises against drinking your calories. “Avoid sugary drinks, coffee with sugar, sodas, and juice, especially juice,” she instructs. “Absolutely agree,” says Collingwood. “Calories from regular sodas and sweet tea, lemonade, etc. add up in calories and don’t fill you up. Especially watch sweet coffee drinks, milkshakes, and even smoothies.”

Related: The Perfect 5-Exercise Beginner Workout, According to Fitness Expert

Drink Energizing Fluids

christina-hedges-3christina_hedges/TikTok

“Instead, drink something that's going to give you energy and suppress your appetite,” she says, holding up a drink with ice that appears to be some sort of iced green tea. “Iced tea without any added sugar can be a great way to hydrate,” Collingwood says. “Be careful how late in the day you drink tea with caffeine, though, so it doesn’t disrupt sleep.”

Practice Intermittent Fasting

christina-hedges-4christina_hedges/TikTok

Christina also encourages intermittent fasting. “Eat your first meal 12 to 16 hours from dinner. So if dinner was at 7:00 PM 12 hours later, at 7:00 AM gradually working your way up to fasting 16 hours, 7:00 PM to 11:00 AM,” she says. Intermittent fasting is not necessary to lose weight and doesn’t work for everyone, Collingwood says. “Some people have success when they start Intermittent Fasting but quickly plateau.” She recommends a 12 hour fast and spreading food out throughout the day to keep metabolism high.

Related: I Shaved 4.5-Inches Off My Waist in Three Weeks with This Drink

Drink a Fibrous Beverage for Breakfast

christina-hedges-5christina_hedges/TikTok

“The goal is to burn fat for breakfast,” she continues. “When you're ready to eat, drink this fiber matrix. That's it. It allows you to eat what you want, you just won't eat as much. Lose weight, keep it off, and more importantly, get your health back.” A fiber drink can be a good way to add additional fiber to your day “and can assist in hydration as well,” says Collingwood. “Fiber can provide satiety and may help you not eat as much soon after consuming it.”

💪🔥Body Booster: If you aren’t getting enough fiber in your diet, drink a fibrous beverage daily. 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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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lose weight fast? It is possible, but it depends on the type of weight you want to lose. Dr. Alan Mandell (@motivationaldoc) is a doctor and social media influencer who regularly shares health tips with his followers. In a new viral video, he answers a commonly asked question regarding losing weight. “So, is it really possible that you can lose 10 pounds in one week in seven days?” he asks. “Yes, it is possible, but not for everybody. Is it possible to lose 10 pounds of fat in one week? Absolutely not. It is impossible.”


First of All, You Have to Eat Healthy

“If you have a very poor diet and you're eating lots of fast foods, highly refined and processed carbohydrates, high saturated fats, you just mind as well kiss goodbye,” he says at the start of the clip. “There's no way in the world that your body can lose weight if you're not eating healthy.”

You Need to “Take Off” Weight in Your Gut and Bowels

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“The two main areas where you're going to take off the majority of the weight is gonna be around your gut, retaining lots of fluid, lots of sodium, as well as your bowels,” he continues. “Most people who have poor diets are going to be more constipated; they're gonna have fewer bowel movements and potentially much more weight they're carrying around in their bowels.”

You Have to Cut Down on Sodium

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“If you're eating lots of refined, processed foods, you're gonna be retaining lots of sodium,” he continues. “What does sodium do? Sodium absorbs more water. It retains fluid.”

You Also Have to Reduce Carb Intake

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“If you're eating too many carbs, carbs get stored as glycogen in the muscle liver. And every carb that gets stored as glycogen gets that much plus water stored along with the sugar,” he says.

This All Impacts the Gut and Intestines

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There are other repercussions. “Now we have excessive weight from our glycogen stores, from too much sugar, from retention of too much sodium, and our gut, our intestines from a poor diet,” he says.

Drink More Water

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The first thing he recommends is to drink more water. “Water gets rid of sodium. Many of us think that we don't want to put more water into our system because we're bloated. We're going to retain more water. It's going to get your kidneys to function better. It will get rid of that extra sodium you're holding onto. It will help with constipation, move the bowels, and increase peristalsis so you can eliminate that extra waste.”

And, Exercise Is Key

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He also recommends that everyone exercise. “Any resistant exercise for our muscles, any type of walking, riding a bike, or swimming, will help build those muscles to increase your heart rate and increase your aerobic activity, which will help burn more calories. It increases your metabolic rate. Also, when you retain muscle, you increase your furnace and your metabolism. But as we get older, we lose muscle,” he says.

Drink When You Are Hungry

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“There's no question that many of the times you'll feel hungry, but you're not really hungry. You're more thirsty. We don't drink enough water. And if you drink water about 15 or 20 minutes before your meal or before you think you're hungry, you're going to eat again. You may notice about 70% of the time it's not really hunger, it's thirst and water will give you satiety,” he says.

Eat Nutrient Dense Foods

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“One of the greatest things you can do to lose weight is to eat dense foods, whole foods, whole fruits, whole vegetables, whole grains, that have fiber along with it. When it has fiber, the glycemic index is lower. It slows the absorption of sugar into the cells. It will not make you crave more sweets. It will give you lots of satiety. It will crave your hunger, and you're going to feel so much more content. Also, the fiber will lower cholesterol and triglyceride levels. It'll help your blood work. It's a win-win situation,” he says.

RELATED:12 Tips to Start Weight Training for Women Over 50

And, Make Sure to Get Quality Sleep

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“One other important factor is to make sure you're getting enough sleep because your brain will secrete more growth hormone,” he says, noting that it helps support muscle mass. “It boosts metabolism, and it helps your body burn more fat.”

It Is Possible to Lose Weight Fast

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“Not everyone will lose 10 pounds in one week, but everyone will lose weight to a certain degree depending upon your physiology if you follow these instructions,” he says. “If you're retaining lots of sodium as well as having problems in your bowels and you follow everything along the right way, it is possible that you can lose 10 pounds in one week, but all of it will not be fat. And it would be best if you were more mindful. It would be best if you started eating healthier. You need to start getting into some exercise regimen. It doesn't have to be lifting weight, but something to increase your metabolic rate.”

RELATED:10 Secret Fat-Burning Tricks That Melt Pounds Away Even After 40

Final Note: Drink Water

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Don’t forget to drink water. “Remember that the majority of our body is made up of water. How can you deprive your body if that water is so necessary to help increase your metabolic rate? Because water is necessary in order for you to lose weight,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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 hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
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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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster