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13 Steps to Sustainable Fat Loss

Here is everything you should start doing to burn fat for good.

FACT CHECKED BY Leah Groth
FACT CHECKED BY Leah Groth

After years of coaching clients and navigating my own fitness journey, I've stumbled upon a few truths. While there are some basic principles to follow, the real magic happens when you approach your goals with the curiosity and openness of a kid in a candy store. Here are key secrets to sustainable fat loss.


Figure Out Why Past Attempts Didn’t Work

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Take a look back at your past attempts. Jot down what worked, what didn't, and why. "One of the most common pitfalls is overestimating your fitness level, which often leads to pushing yourself too hard, too soon," says the NIFS. "You might expect immediate results and attempt exercises that your body isn't ready for, causing discouragement and soreness. Solution: The key is to start where you are now. Don't rush into intense workouts. Understand that it takes time to see significant results. Begin with a routine that's manageable for your current fitness level. Try working out for 30 minutes, three times a week, and gradually increase intensity as your body adapts. Remember, some soreness is normal, but don't let it discourage you."

Focus on How You Feel, Not How You Look

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Shift your focus from how you look to how you feel. Start tracking your mood because, believe it or not, it's a game-changer

Celebrate Non-Number Victories

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Forget the scale for a second and celebrate victories that don't involve numbers. Clearer skin, extra energy, you name it. Start small with one achievable goal, whether it's slowing down your eating or getting more movement in your day.

Change Your Relationship with Food

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Slow down, savor each bite, and really taste it. Don't snack on your feet or while driving. "Remember how good your first taste of ice cream is each summer? Mindful eating can give you that positive feeling year-round — and, as an added bonus, you can achieve satisfaction through smaller portions," says the Cleveland Clinic.

Find Fun Workouts

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Find workouts that feel like playtime. "Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn," says the Mayo Clinic. "Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key."

Exercise Outdoors

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On that note, exercise outside when possible. ā€œMany people feel a lot of tension about working out, losing weight and lowering their blood pressure,ā€ she explains. ā€œOutdoor exercise is enjoyable and feels more like play than a chore,ā€ ShaNay Norvell, a certified fitness instructor who leads classes at Cancer Wellness, tells Piedmont Health. And…

Try Morning Workouts

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Studies have shown that for many people (though not 100%), morning workouts can contribute to fat loss more than the same workout performed in the afternoon.

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

Get More Sleep

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Sleep is crucial, folks. Like, seriously crucial. So prioritize it like a tired toddler. "Without enough sleep, people tend to overeat and choose unhealthy foods. Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell the brain when to consume calories. People who are sleep deprived are more drawn toward high-calorie foods. Chronic sleep loss has been linked to having a larger waist circumference, and an increased risk of obesity," says the Sleep Foundation.

Schedule Your Workouts

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Schedule your workouts. Sign up for a class in advance, plan to meet someone, or just write it on your calendar.

Continue Making Small Changes

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Change is part of the game. Avoid plateaus by planning small changes to your routine in advance. "To begin, walk just 10 minutes a day. You can wake up 10 minutes early and begin your day with a walk, or do it during your lunch break for a midday jolt, or grab a family member after dinner for an evening stroll. Eventually, you can do all three, and you’ll have your 30 minutes of moderate daily exercise," says UT Southwestern.

Consult with an Expert

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Look to an expert for how, but ultimately you want to take care of your body by training cardio, strength, and mobility. Add some kettlebells with your yoga or bicep curls.

Track Your Progress

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Track your progress, however small. "Benefits of regularly tracking your fitness journey can include keeping your goals in sight and your accomplishments in perspective. It also helps you to become more mindful of why you are taking on regular exercise," writes Lauren Kelsheimer in NIFS for Fitness.

RELATED: Andrea Simulus Flaunts 6-Pack and Reveals 5 Reasons Why You Don’t Have One Yet

Set a Goal

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Start with a goal, and make one right now. ā€œSet small, attainable goals. Strive to reach each goal one at a time, so you are not overwhelmed, and you can keep yourself motivated!ā€ Kali Aloia, Registered Dietitian, tells the Washington Health System.

More For You

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FACT CHECKED BY Christopher Roback
āœ“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.

Struggling with stubborn belly fat? You're not alone. Louise Rodhouse, a 29-year-old mum-of-two from Slough, United Kingdom, knows the frustration all too well. But she's living proof that transformation is possible. Starting at 269 pounds in January 2020, Louise lost an incredible 120 pounds in just 14 months, going from a size 22 to a size 8. Now, she's sharing her journey and the lessons she's learned along the way.


Debunking Quick-Fix Myths

Louise doesn't sugarcoat it: "I'm going to tell you something that you probably might not want to hear." In her post, she explains that there's no magic waist trainer, specific exercise, pill, or cream that will melt away belly fat. "The secret is there's no secret apart from eating in a calorie deficit," she states. This means consuming fewer calories than your body burns each day.

The Risks of Rapid Fat Loss

Colette Micko, MS, RDN, CDES of Top Nutrition Coaching, adds: "There are many potential risks of trying to lose body fat too quickly, and most are associated with extreme measures of calorie restriction such as fasting and/or very low-calorie diets."

The Truth About Spot Reduction

"You cannot spot reduce fat no matter what anyone tells you online," Louise underlines. She notes that genetics play a role in where your body stores and loses fat. "For me, I notice that when I start to lose body fat, I lose it on my upper body first... and then it gradually comes down." She adds, "With my lower stomach, obviously I had the apron belly... that was literally one of the last places my body fat went from."

RELATED: I Replaced These 10 ā€œCleanā€ Foods and I’ve Never Looked Better

Beyond the Scale: Measuring Body Fat

Courtney Pelitera, MS, RD, CNSC, explains: "Measuring body fat percentage can be more helpful in assessing health than weight alone. This is because muscle weighs more than fat, therefore affecting overall weight, even if an individual is very healthy." You can benchmark your progress with this useful Lean Body Mass Calculator.

Finding Your Calorie Sweet Spot

To lose weight, Louise recommends finding your maintenance calorie level and reducing it by 250-500 calories. She suggests using apps like MyFitnessPal or online calculators like TDEE calculator.net to determine your calorie needs. "The bigger deficit you are in, the less sustainable it is because the more hungry you're going to be," she warns, advocating for a slow and steady approach.

Setting Realistic Weight Loss Goals

Jordan Hill, MCD, RD, CSSD, supports this approach: "In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given week though. It's important to remember that weight loss is not linear and often times a person's weight will fluctuate up and down throughout their weight loss journey."

Nutrition: The Foundation of Fat Loss

While a calorie deficit is key, Louise stresses the importance of nutrition: "When you lose weight, you want to focus on your health, and the best way to do it is to prioritize whole foods, healthy foods, fruits, vegetables." She recommends aiming for 1-1.5 grams of protein per pound of body weight and not fearing fruits, stating, "Fruits are fruits, they've got nutrients, eat damn fruits."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

The Power of Plant-Based Foods

Megan Hilbert, MS, RDN, adds: "Eating more plant based foods (nuts/seeds, whole grains, fruits, vegetables, etc.) can also help promote weight loss due to the fiber and phytonutrient content that helps increase satiety and influence our metabolism through the gut microbiome."

Simple Movement: A Game Changer

Louise underlines the power of simple movement: "Walking is really good to lose weight, literally just increasing the amount you walk, you'll be surprised at how much that helps." She suggests starting with a 30-minute daily walk and gradually increasing activity levels.

Balancing Cardio and Strength Training

Hilbert expands on this: "For the fastest, healthy fat loss it's important to incorporate at least 150 minutes of moderate aerobic activity in, or 75 minutes of vigorous aerobic activity in a week. This, plus strength training around 3 times a week is a good balance, as added muscle mass helps to burn fat and increase metabolic output even while in a rested state."

RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40

The Long Game: Patience in Fat Loss

"You just need to stick to it as long as possible for your body to lose the body fat around your stomach," Louise advises. She reminds readers that the process can take time: "It could take a year or two years, it could take a very long time depending on how much body fat you have to lose."

Embracing Sustainable Lifestyle Changes

Annette Snyder, MS, RD, CSOWM, LD, underlines: "Slower, long-term work includes a focus on building in lifestyle changes and addressing any challenging thoughts about food and body. You learn to work with your body instead of against it. It's easier to adapt to and maintain vs something very intense for a short time."

The X-Frame: Sculpting Your Physique

For those seeking a more dramatic waist-to-hip ratio, Louise shares a bodybuilding secret: "Build muscle in your back like your lats and your shoulders... also build up your legs and your glutes." This creates an "X-frame" that can make your waist appear smaller in comparison.

Sleep and Hydration: Unsung Heroes of Fat Loss

Pelitera notes: "Poor sleep habits have been linked with an increase in overall energy intake and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult."

RELATED: 5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

The Takeaway: Sustainable Success

Louise's journey proves that with dedication, patience, and the right approach, significant weight loss – including stubborn belly fat – is achievable. As she puts it, "Slow steady wins the race. You've got this guys, it will eventually go." Remember, it's not about quick fixes, but sustainable, health-focused changes that lead to lasting results. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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FACT CHECKED BY Christopher Roback
āœ“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.

Want to lose 5 percent body fat in two weeks? And what does that mean exactly? The aim for a 5 percent reduction in body fat means striving to lose 5 percent of your total body fat while maintaining a healthy weight. This goal is often set because even a modest reduction in body fat can have significant health benefits.


Body fat percentage is a measure of the proportion of your body weight that comes from fat tissue. It's different from just looking at overall weight because it takes into account your body composition.

Reducing body fat by 5 percent can lead to improvements in various health markers, such as reducing the risk of chronic diseases like heart disease and type 2 diabetes. ā€œSymptoms associated with obesity, diabetes, high blood pressure, and cholesterol levels can often be alleviated just by reducing weight,ā€ says Blanca Garcia, RDN. It can also enhance your overall well-being, boost energy levels, and improve physical performance.

It's a realistic and achievable goal that, when combined with a balanced diet and regular exercise, can contribute to a healthier lifestyle. That said, the two week timeline can be detrimental to your health. ā€œA 5% body fat loss in two weeks is not a recommendation I would do. The healthier, more achievable goal is to make lifestyle changes that are small but doable. Once the body and the individual person are in harmony with this change, another change can be considered,ā€ says Garcia, and I agree. Read on to see how to lose weight relatively quickly, but safely and sustainably.

Is it Physically and Healthily Possible to Lose 5 Percent Body Fat in Two Weeks?

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It is possible, but I won't say it is healthy, to lose 5 percent body fat in two weeks. Rapid weight loss, including body fat loss, is often associated with extreme measures that can be detrimental to health, says one report.

ā€œAlthough as tempting as it may seem to want to lose fat very quickly, slow and steady is safer for the body,ā€ says Garcia. ā€œRapid weight loss usually means starving the body of nutrients, all that will do is deplete nutrients from tissues and bone, and as soon as the person starts eating again, all the weight comes back. It’s common to hear from clients that quick weight loss hasn’t worked for them, they lose the weight, are happy, and go back to eating the same way they did before and it all comes back.

Weight loss that is sustainable for the long term requires changes that are lifelong and can only be sustained if those changes are something a person can actually do.ā€

She continues: ā€œSetting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met. That is why when discussing goals, they should be something attainable that won’t require extreme measures.ā€

A safe and sustainable rate of weight loss is generally around 1-2 pounds per week. A reasonable target for many individuals is around 0.5% to 1% body fat reduction per week. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and other health issues. Also, sudden and drastic changes to diet or exercise routine may not be sustainable in the long run.

I recommend approaching weight loss in a balanced way, focusing on a combination of a healthy, calorie-controlled diet and regular physical activity. Crash diets or extreme exercise regimens can put stress on your body and are unlikely to result in long-term success. With that in mind, here are some key principles of healthy fat loss.

Key Principles of Healthy Fat Loss

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The key principles of healthy fat loss include:

Calorie Deficit: Weight loss generally requires a caloric deficit, meaning you consume fewer calories than your body needs. This can be achieved through a combination of reducing calorie intake and increasing physical activity.

Macronutrient Split: Balancing macronutrients can help optimize energy levels, support muscle maintenance, and contribute to a feeling of fullness, which can aid in controlling calorie intake. The specific ratio of macronutrients can vary based on individual needs, preferences, and goals.

Physical Activity: Both cardiovascular exercise and strength training matter. Cardio helps burn calories, while strength training helps preserve and build muscle mass, contributing to a healthier body composition.

Hydration: Drinking an adequate amount of water throughout the day is also important. Sometimes, the body can confuse thirst with hunger, leading to unnecessary calorie consumption.

Sleep: Lack of sleep can affect hunger hormones and lead to increased food cravings, making it more challenging to stick to a healthy eating plan.

Consistency: Healthy fat loss is a gradual process. Stay consistent with diet and exercise habits is the key. Rapid weight loss is often unsustainable and can have negative health consequences.

Working With Professionals: It's always best to consult with healthcare professionals to ensure the approach is safe and tailored to individual needs.

How to Achieve Rapid Fat Loss in a Way That is Safe and Sustainable

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It's possible to achieve relatively rapid fat loss, just like I said above, but doing so in a way that is both safe and sustainable may be difficult. Extreme measures, such as very low-calorie diets, excessive exercise, or drastic changes in lifestyle, can lead to negative health consequences and are often difficult to maintain in the long term.

To make it safe, continuous and meticulous monitoring has to be done. There is a need to keep an eye on overall health, including energy levels, mood, and any signs of nutrient deficiencies. The healthcare professional may recommend supplements to fill nutrient gaps but this should be done under supervision, as excessive supplementation can also pose risks.

ā€œRapid weight loss can be achieved in a safe and sustainable manner through direct work with a doctor and registered dietitian,ā€ says Garcia. ā€œWhen morbidly obese, it's possible to lose weight rapidly under the supervision of these two professionals. This is usually through some type of gastric bypass or weight loss with medication. Most times however, these rapid weight loss situations need protein, vitamin and mineral replacement as the body does not receive it in enough quantities through food.ā€

Sustainability may not be reached here as losing 5 percent body fat in 2 weeks, itself, is already a short-term goal. Ideally, gradual transitioning to a more balanced and sustainable eating plan after achieving short-term goals should be done.

Dietary Strategies for Fat Loss

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Diet-wise, prioritize nutrient-dense foods to ensure the body of getting essential vitamins and minerals. Include a variety of fruits, vegetables, lean proteins, and whole grains. Protein intake, particularly, is essential to help preserve muscle mass, especially during calorie restriction. Include lean protein sources in the diet with the right ratio to the total caloric requirement and health needs. Last but not least, adequate hydration is also crucial, therefore it is best to drink plenty of water to help maintain proper bodily functions and prevent dehydration.

Small changes can lead to big results. ā€œTo lose fat in a healthy way you need to take an inventory of what you eat, identifying foods that you can avoid already automatically helps lower caloric intake that was unnecessary,ā€ says Garcia. ā€œA good example I often use with clients is the consumption of coffee—by reducing a large cup of coffee with milk and sugar to a small cup, it can reduce the beverage by 100 calories. That is about 700 calories per week.ā€

She continues: ā€œStrategies to support healthy fat loss are:

  • The increased consumption of monounsaturated fatty acids and polyunsaturated fatty acids, these are the good fats that are typically found in nuts, seeds, beans, legumes, and avocado.
  • The fastest way to lose body fat—and do it safely—is to eliminate highly processed foods, like fast foods, pre-packaged foods, pastries, sugary beverages. All of these foods contribute to significant amounts of saturated fats and simple sugars that are stored as fat.

Exercise and Reducing Body Fat

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ā€œExercising really contributes to the reduction of fat loss as the body starts to use its stores of fat for energy,ā€ says Garcia. ā€œAny excess sugars are converted to fat in the liver and stored in the body. Therefore, when exercising for extended periods of time in low-intensity type of exercises, the body goes into aerobic mode and begins to use up the stored fat for energy and can be a way to use up some of that fat.ā€

Garcia adds: ā€œA low-impact physical activity like walking, jogging, swimming, cycling is the preferred method for fat loss. The higher the intensity gets the energy sources switch to rapid use of sugar stored in the blood and glycogen stored in the muscles.

When recommending physical activity to clients I always encourage them to first consult with their doctor about their limitations with physical activity based on their medical conditions.

If a client really wants a recommendation, I usually encourage 30 minutes daily of just walking. They can do it all at once or break it down to two 15-minute sessions. This is usually the case because most clients have medical conditions or physical limitations that can affect their ability to do more.

Most people are sedentary and need to have realistic expectations about their ability to do physical activity. There is usually an individualized plan to get started always with the idea that a doctor consult will be made before increasing to other types of physical activities.ā€

The Role of Hydration and Sleep

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Adequate hydration can help regulate appetite. Sometimes, feelings of thirst can be mistaken for hunger, leading to unnecessary calorie intake. Staying hydrated is essential for proper metabolic function. To continue what I mentioned above, dehydration can potentially slow down metabolism, making it more challenging to lose weight. Also, Proper hydration is necessary for optimal exercise performance. When the body is hydrated well, it can perform better during workouts, potentially burning more calories and contributing to fat loss.

As for sleep, it affects the regulation of hormones related to appetite and metabolism. Lack of sleep can disrupt these hormones, leading to increased feelings of hunger and potential weight gain. Sleep is also essential for muscle recovery and growth. Adequate rest allows the body to preserve lean muscle mass, which is necessary for maintaining a healthy metabolism and supporting fat loss.

Both hydration and sleep can significantly impact rapid fat loss goals. As mentioned, staying well-hydrated can help regulate appetite and prevent overeating. Sometimes, feelings of thirst can be confused with hunger, leading to unnecessary calorie intake. I have to note tough, the initial weight loss observed in some rapid fat loss programs is often due to a loss of water weight. Severe calorie restriction can lead to glycogen depletion, causing the body to release stored water. While this may result in a quick drop on the scale, it's not true fat loss.

With sleeping, lack of it can disrupt hormones related to appetite, increasing the likelihood of overeating. It can also affect insulin sensitivity, potentially leading to weight gain. Quality sleep, on the other hand, supports energy levels and overall physical performance. When the body is well-rested, it may have more energy for workouts, contributing to better calorie burning and fat loss.

Proven Techniques That Work

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Says Garcia: ā€œDuring a three-month program, we had a group of 5 individuals that had weekly nutrition classes and a personal trainer twice a week sponsored by their apartment complex.

In these three months, all were weighed with electrical impedance analysis and body measurements. All had significant weight loss; however fat loss on its own was not the main focus.

The focus was for increased knowledge of nutrition, better cooking techniques, increased mobility, and overall weight loss. They did lose about 5% or slightly more of body fat. But also gained muscle and those who were on medications all had their dosages reduced by their doctors, and one was completely removed from them as they had achieved a level of health that did not require them.

This is my favorite case, because the group setting really felt encouraging and supportive. It also took three months for the changes to be noticeable because all of the people in the group took time to learn how to care for themselves in the long-term.

It was clear from the beginning that every person was different and that weight loss would be different for everyone.ā€

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Downsides to Losing 5 Percent Body Fat Quickly

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ā€˜Losing body fat rapidly can cause an imbalance of nutrients in the body, dehydration, irritability, and limited energy to do basic tasks.

The best way to mitigate the risks is to be realistic about weight loss, it takes time and concise lifestyle changes. Extreme deprivations of food or extreme exercise routines can cause injury and malnutrition.

To mitigate these risks its important to consult with a registered dietitian that can guide you into understanding food, how important it is for the body, and how to incorporate good quality food in your life, and how to eliminate food that does not contribute to your health.

Also, understanding that weight gain does not happen overnight, but gradually over time. One pound here, one pound there and that is how weight loss should also happen.

It can be disheartening for clients to hear that I don’t have the magic pill or tip to lose fat fast, but actually encouraging an overall change in choices is the best way to obtain results that actually last,ā€ says Garcia.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Focus on Sustainable Health and Progress Rather Than Perfection

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My advice as a dietitian would be to be observant of the loss of lean muscle mass. Focus on your proteins and make sure you get the right amount and kind. Aim for a diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats

Also, do not rely on the scale. Solely concentrating on the number on the scale over health shouldn't be done. Consider adopting habits that are sustainable in the long run, such as balanced nutrition, regular exercise, and sufficient sleep.

It's very important that before starting any rapid fat loss program, consult with a healthcare professional. They can assess your individual health status and provide guidance on whether such an approach is safe for you.

Additionally, I say shift your mindset from just weight loss to overall well-being. Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success. Look beyond the scale and acknowledge other positive changes. Celebrate improvements in energy levels, better sleep, increased stamina, and enhanced mood more than fat percentage in your body, physique, and body shape. They can be achieved when a consistent diet, exercise, and healthy lifestyle are practiced. Trust your own body process.

Understand that achieving long-term health and sustainable changes takes time. Be patient with yourself, and avoid self-criticism. As you always hear, focus on progress rather than perfection!

Catherine Gervacio, a nutrition writer for Living.Fit, is a Registered Dietician.
FACT CHECKED BY Christopher Roback
āœ“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.

Have you ever felt frustrated with fad diets and quick-fix weight loss solutions that never seem to work long-term? Sarah Mackay, once struggling with her own weight, has transformed herself into a fitness and nutrition expert with her popular franchise, Lift With Sarah. Now, in a popular video, she's sharing her proven method for getting shredded in just 60 days—and, more importantly, how to maintain those results.


The Problem with Fad Diets

Sarah starts her video by addressing the elephant in the room: why most diets fail. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," she points out. The issue lies in the approach itself. Quick fixes may lead to rapid initial losses, but without a strategy for long-term maintenance, it's all too easy to rebound.

The Three Key Principles of Long-Term Weight Loss

1. Diet: Creating a Sustainable Calorie Deficit

"Weight loss isn't actually as hard as many people make it out to be," Sarah explains in her video. "It all comes down to a calorie deficit where you just eat fewer calories on a daily basis than your body burns."

She emphasizes the importance of finding your maintenance calories and then creating a modest deficit. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah advises.

Catherine Gervacio, a Registered Dietician, adds a note of caution: "Rapid weight loss, including body fat loss, is often associated with extreme measures that can be detrimental to health. A safe and sustainable rate of weight loss is generally around 1-2 pounds per week."

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

2. Working Out: Finding the Right Balance

Exercise plays a crucial role in Sarah's approach. "Including exercise into your plan gives you a way to burn calories. It means you don't have to aggressively cut your food in order to stay within your calorie deficit," she explains in her video.

Sarah recommends a combination of cardio and weight training. "Getting in around eight to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me," she shares.

3. Keeping the Weight Off: The Most Crucial Part

Sarah in her video emphasizes that consistency is key. "A consistent calorie deficit, no matter how long it takes you inevitably will lead to weight loss," she states. "It also turns healthy eating into a routine which helps you avoid weight gain rebounds after our dieting period has ended."

The Post-Diet Plan: Maintaining Your Results

One of the most critical aspects of Sarah's approach is the post-diet plan. She recommends immediately shifting to maintenance calories for your new weight once you've reached your goal.

"This direct approach, instead of adopting an approach such as reverse dieting, where you gradually come out of your deficit and up to your maintenance over time, allows you to come out of that deficit as soon as possible," Sarah explains in her video.

Gervacio adds, "It's very important that before starting any rapid fat loss program, consult with a healthcare professional. They can assess your individual health status and provide guidance on whether such an approach is safe for you."

The Role of Hydration and Sleep

While not explicitly mentioned in Sarah's approach, Gervacio emphasizes the importance of hydration and sleep in fat loss efforts. "Adequate hydration can help regulate appetite," she explains. "As for sleep, it affects the regulation of hormones related to appetite and metabolism."

RELATED:I Tried the 75 Soft Challenge and Here's What Happened

Conclusion: A Balanced Approach to Getting Shredded

Sarah's method provides a balanced, sustainable approach to getting shredded. By focusing on creating a moderate calorie deficit, incorporating regular exercise, and having a solid plan for maintaining results, it's possible to achieve significant fat loss in 60 days.

However, it's crucial to remember Gervacio's advice: "Shift your mindset from just weight loss to overall well-being. Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."

By following these principles and focusing on long-term health, you too can achieve the shredded physique you desire - and, more importantly, maintain it for the long haul. 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
āœ“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.

ā€œHow to lose body fatā€ is a question I get asked a lot as a nutritionist. Maybe a client wants to shrink their belly, reduce some arm flab, or slim down a double chin—no matter the area they want to target, it’s important to know how to reduce body fat. ā€œThere are three key components of a sustainable body fat loss plan,ā€ says Lacy Puttuck, MS, RDN, CISSN, CSCS, a Registered Dietitian at Top Nutrition Coaching:


  1. ā€œWeight training: Skeletal muscle is metabolically active and burns a great amount of energy even at rest. By increasing and maintaining muscle mass, your overall calorie burn is higher. This higher calorie burn makes keeping fat off more successful.
  2. Higher protein diet: You must feed the skeletal muscle to maintain it. Eating enough protein provides the building blocks for this to occur. Current research supports 1.5-2 grams per kg of body weight (Philips, 2014)
  3. Adopting healthy habits: These habits need to include cooking meals at home and avoiding unnecessary calories. Many times, we consume snacks and calories that exceed our metabolic rate. Over time, this will cause fat mass to be gained back. It is important to look at daily habits that will not support fat loss and work with a health professional on making long term adjustments.ā€

Those are the basics, but read on for a more comprehensive look at how to lose body fat, with proven methods and tips that work, and find out exactly how to lose body fat this year.

What is Body Fat?

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Body fat, or adipose tissue, is a major source of stored energy (calories). Its size and function are based on a variety of factors. Within fat tissue, we find nerve cells, immune cells, and connective tissue along with the fat cells. Fat cells can release hormones related to appetite and metabolism and help form steroid hormones (like testosterone). We have subcutaneous fat, located directly underneath the skin, which cushions bones and joints. There’s also visceral fat, or ā€˜belly fat,’ that gathers deep in the abdomen, where it wraps around digestive organs and the heart.

Weight loss only shrinks fat cell size, not the number. The amount of fat cells you will ultimately have is set in puberty, and they stay put throughout adult life when weight is stable. However, weight gain from extra calories makes fat cells bigger--they expand like a balloon to store the extra fuel. Once the size limit of a cell is reached, new cells are formed.

There are different types of fat, including brown, white, beige, and pink. We typically refer to white fat when talking about body fat loss. It’s made for storage and is the most abundant type. It hangs out in the belly, thighs, and hips and releases over 50 types of hormones, enzymes, and growth factors. Some of these help the liver and muscles respond better to insulin. If there are too many or larger fat cells, insulin doesn’t work as well, and the risk for type 2 diabetes and heart disease goes up.

Essential fat, located in most organs, muscles, and the central nervous system, is a combination of fat types and is required for normal body function. It helps manage hormones like estrogen, insulin, cortisol, and leptin, helps control body temperature, and aids in absorbing vitamins and minerals. If body fat drops too low, there may not be enough essential fat to perform these duties.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

The Difference Between Losing Weight and Losing Body Fat

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Weight loss is the overall decrease in weight from all parts of the body, including fat, muscle, and stored water. It’s critical to remember that muscle is part of that number. We can expect to lose around 20% of total weight from fat-free mass, like muscle, in the process of intended weight loss. (That’s the equivalent of 8 pounds of muscle for a 40-pound weight loss.) When calories are severely restricted (looking at you, 1200-calorie-or-less diets), that amount goes up as the body starts to break down the protein in the muscles and convert it into glucose for fuel. Muscles are active calorie burners. Losing more muscle mass during weight loss can lower metabolism more than what would be expected with a change in body mass. This means you can gain weight (fat) back much more easily.

Body fat loss is the specific reduction of stored fat from the body. Changes in body fat don’t always align with weight measured on a scale, and I’ve frequently seen in my career clients who drop clothing sizes without a comparable change in weight on the scale. Loss of fat while maintaining lean body mass is more important than overall weight loss, considering the problems that can occur with excess fat like that in the belly.

Understanding the Basics

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So, how does the body store and burn fat? When we eat, the presence of glucose, fatty acids, and amino acids from food in the intestine triggers the release of the hormone insulin. Insulin tells the cells to open their ā€˜doors’ and let the nutrients in, and to then store them. While glucose is stored in the form of glycogen in the liver and muscles, tiny fat droplets go into the fat cells. Excess calories from any source (protein, fat, or carbs) trigger fat storage. If the circulating insulin level is high, like what happens with insulin resistance, then the enzyme that breaks down fat (lipase) becomes very active as well. The tiny fatty acids from the broken-down fats are absorbed from the blood into fat, muscle, and liver cells, where they then stay. Fat cells can store glucose and amino acids from proteins, too—but it takes more effort, so they are much more likely to store fat than the other nutrients.

The body needs calories for energy at rest to pump blood, inflate the lungs, and for brain function, among other things. We need calories when we’re active, as the muscles need energy to do their job and move you. We even need calories when we eat—our digestive system needs energy to break down and store the nutrients from the food.

So many needs, it’s no wonder the body has become so good at its survival skills! When it senses deprivation of fuel (calories), some organs in the body make and release hormones that act on cells of the liver, muscle, and fat tissue and have the opposite effect of insulin. The body starts breaking down glycogen into glucose first, followed by stored fat. When body fat is broken down for energy, or ā€˜burned, ’ the byproducts leave your body through water (in sweat and urine) and as carbon dioxide (through breathing out).

RELATED:This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Key Factors That Affect Your Ability to Lose Body Fat

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  • Metabolism: The human body evolved to value fat storage and to see calorie shortage as a distress signal. Fuel-burning slows to compensate for fewer calories coming in. The body doesn’t know if there’s an intended calorie shortage or a true emergency. Cutting back too much can thus backfire. If you’ve ever been close to running out of gas, you’ve likely changed how you drove to conserve fuel until the next stop—this is a similar scenario. During weight loss, a part of your brain becomes less active, resulting in changes in appetite and hunger hormones such as leptin (ā€œI’m satisfiedā€) and ghrelin (ā€œI’m hungryā€). Fat cells produce leptin, and when they shrink, they make less of it. You feel less full. Ghrelin is made in the stomach and tells the brain it’s time for more fuel; it drives you to eat. During weight loss, ghrelin levels rise and increase hunger. You take in extra calories as you eat more to feel full, with less awareness of the amount you’re truly eating.
  • Physical activity can speed up metabolism to a degree. The temporary boost comes from the ā€˜afterburn’ effect, otherwise known as excess post-exercise oxygen consumption or EPOC, where the calorie-burning rate stays slightly elevated in the hours after exercise. High-intensity exercise results in more circulating epinephrine and human growth hormone, both of which stimulate body fat loss.
  • Genetics: Genes linked to weight gain can affect appetite, metabolism, cravings, and body fat distribution. Some genes make it difficult to lose weight even when changing up your food intake and activity level.
  • Hormones: Changes in sex hormones can affect body fat. For example, the body tries to store more fat during perimenopause. Fat tissue releases estrogen during a time when the amount is otherwise dropping—all part of the body trying to maintain homeostasis. After menopause, the percentage of body weight coming from fat is higher.

The Significance of Diet in the Process of Losing Body Fat

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ā€œWhen it comes to losing body fat, nutritional intake is the basis for overall success. However, the different aspects of eating may not be what you would expect,ā€ says Courtney Pelitera, MS, RD, CNSC, a Registered Dietitian specializing in sports nutrition & wellness nutrition. ā€œWithout a doubt, the most important part of a weight loss diet is to be in a calorie deficit. To put it simply, this means that you are eating fewer calories than you are spending in a day/ week/ month. Other aspects of diet that are significantly important to weight loss are meal timing, nutrient density of food, and nutrient content of food. Some examples of manipulation of these things include intermittent fasting, low-carbohydrate diets, or low-fat diets.ā€

She continues: ā€œThe best way to use nutrition for fat loss is to find what works best for you in order to be in a caloric deficit. Looking at the research, there is no one weight loss diet with better long-term effects as long as the caloric deficit is maintained.

For example, if it is going to be easy for you to not eat food from 6 PM to 10 AM, maybe intermittent fasting is the best weight loss strategy for you. If you don’t mind eating lower-fat foods, maybe a low-fat diet is the right call for you.

The Mediterranean diet is one of the most well-researched and studied diets for long-term effects on weight loss and cardiovascular health. This diet involves eating high amounts of fruits and vegetables, lean sources of protein, and healthy fats like avocado and olive oils.

Of note, higher protein diets are something that I recommend frequently for fat loss. This is because protein helps to preserve muscle and keeps you full for a longer period of time. This allows you not only to eat fewer calories but also to maintain a higher metabolism through higher muscle composition.ā€

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

How to Achieve a Calorie Deficit and the Safest Way to Achieve It

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ā€œA calorie deficit is when your body is using more energy than you are consuming,ā€ says Pelitera. ā€œA good deal of this is determined by a person’s basal metabolic rate. This is how many calories your body burns just surviving (brain function, organ function, digesting food, pumping blood, etc.) on a day-to-day basis. Unfortunately, for many of us, this is not something that can be drastically changed. However, we can change a small percentage of overall calories burned with daily movement and exercise.

Keep in mind that you cannot out-exercise a poor diet. However, you can help the weight loss process a bit by getting more movement each day and utilizing strength training.ā€

Specific Foods or Nutrients That Can Aid in Losing Body Fat

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ā€œDiets higher in overall protein (about 25-30g protein per meal) are shown to have higher satiety levels, leading to less overeating, less snacking, and an overall lower calorie intake,ā€ says Pelitera. ā€œNo one food is going to burn fat, but diets high in fiber, fruit and vegetable intake, lean protein sources, and low-fat dairy products provide a vast nutrient profile while promoting overall health and encouraging healthy weight loss.ā€

The Role of Exercise in Losing Body Fat and Which Types Are Most Effective

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ā€œExercise alone will not aid in weight loss,ā€ says Pelitera. ā€œStudies have shown that exercise increases appetite, and therefore, naturally, we eat more when exercising. However, this absolutely does not mean that people should not be exercising, as the benefits of exercise on cardiovascular, mental health, aerobic fitness, blood glucose levels, and blood pressure are significant.ā€

She goes on: ā€œExercise in combination with a caloric deficit is the key to success. Regular aerobic exercise has been linked over the last decade of research to losing and maintaining low body weight throughout the research. This includes things like running, swimming, skating, elliptical, biking, and even walking on a regular basis.ā€

How to Balance Cardio and Strength Training for Optimal Fat Loss

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ā€œWe know that both strength training and cardiovascular exercise are very important in overall health and longevity. For weight loss specifically, cardiovascular exercise has been shown to be more effective in long-term weight loss. However, looking at body composition, fat mass in particular, strength training is known to be very important in reducing overall fat mass while also maintaining muscle mass,ā€ says Pelitera.

ā€œWhen exercising, the order of exercise (cardio vs strength) has not shown to make enough of a difference to be overly concerned with which you do first. My advice to clients is to do the exercise you want to focus on more first. If you want to work on building some strength, do that first. If you want to try to run fast or farther, for example, do cardio first. In theory, you will be more tired for the second exercise, therefore, you might not put your best work in.

Alternatively, if you are prone to skipping a certain part of the workout, like people who love strength training but hate cardio, do the cardio first to make sure it gets done!

A good exercise split is to focus on strength training 2-4 times per week for 45 minutes to 1 hour. Cardiovascular exercise recommendations are 5 days per week at a moderate intensity for 30 minutes, 5 times per week.

Of note, there has been some more recent research on ā€œexercise snacksā€ that I really like to implement. This is the idea that all exercises do not have to be done at one time. For example, taking a 10-minute brisk walk before work, on your lunch break, and then after work will fulfill your 30 minutes of cardio exercise without feeling so tedious throughout the day.ā€

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

Debunking Common Exercise Myths Related to Fat Loss

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Myth: I only need to increase my cardio exercise for fat loss

Fact: ā€œCardio is very important for fat loss, however, combining cardio with strength training is the best way to optimize your body to lose fat and not lose muscle mass throughout your weight loss journey,ā€ says Pelitera.

Myth: I should make sure to burn a certain number of calories according to my smartwatch for fat loss.

Fact: ā€œThe fact is, our smartwatches and devices are not very accurate at determining how many calories we are burning or how much food we should eat at all. Instead, try using the watch to determine your step count. Make a goal to increase your normal steps by about 1,000 steps per day. Increase this number each week to increase daily movement,ā€ she says.

Myth: I worked out today, so I can eat that extra treat at lunch.

Fact: ā€œThis ā€˜earning my food’ type of mindset is a poor way to treat your relationship with food and your body. It will also not help when it comes to weight loss. Instead, try eating consistently, about the same number of calories every day. Incorporate foods that you love on a weekly basis, including a sweet treat here and there. Try splitting your treat with a friend or family member!ā€ she says.

Beyond Diet and Exercise, The Following Lifestyle Factors Contribute to Body Fat Loss

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ā€œWhen trying to lose body fat and optimize metabolism, it’s important to ensure you are getting optimal sleep and managing stress in addition to quality nutrition and exercise. Both sleep and stress are key players in metabolism,ā€ says Colette Micko, MS, RDN, CDES, a Registered Dietitian. ā€œIf you are getting inadequate sleep, generally defined as less than 7 hours per night, it will impact workout performance and recovery from workouts, nutrition habits including overall food preferences and portion sizes, and disrupt the body's natural rhythm to burn fat for energy.ā€

ā€œChronic stress can have similar effects and directly and indirectly impact body fat reduction efforts,ā€ she continues. ā€œBeing in a state of chronic stress creates a hormonal cascade that can potentially negatively impact mental and physical health. Chronic stress can increase the hormone cortisol, which can create higher blood sugar levels throughout the day and insulin resistance. It can also lead to decreased serotonin, which increases cravings for simple carbohydrates and disrupts natural sleep rhythm.ā€

RELATED: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

Sleep and Stress Management Impact Body Fat Levels

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ā€œBoth inadequate sleep and chronic stress can negatively impact body fat levels for a variety of reasons,ā€ says Micko. ā€œSpecifically, lack of sleep and chronic stress can:

  • Increase hormones associated with chronic inflammation, such as cortisol.
  • It can lead to dysregulation of appetite (increased hunger and less responsiveness to feeling full. This makes it harder to stick with your nutrition regimen and more likely to consume higher volumes of food.
  • Increase cravings for highly palatable foods, specifically high-fat/high-sugar foods that trigger the pleasure center of your brain.
  • Increase insulin resistance, which makes it hard to burn body fat and increases fat storage.

One study found that sufficient sleep can actually accelerate the body’s ability to lose weight and body fat. This study looked at overweight adults who followed a calorie-restricted diet for two weeks while getting 5.5 hours of sleep versus 8.5 hours of sleep. The group who got more sleep lost more weight, reduced body fat, and felt less hunger throughout.ā€

Advanced Techniques or Technologies That Help in Losing Body Fat

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ā€œSome of the more advanced techniques in body fat loss involve a larger time investment from the individual. Many people can lose a significant amount of body fat with small changes to their daily routine, nutrition, and exercise programs. When there are sticking points or very specific goals, more advanced methods may need to be employed,ā€ says Puttuck. ā€œOne of the big ones, nutritionally, is weighing food and tracking it all in a calorie and macronutrient counting app. Many people are resistant to adopting this habit because of the time investment. It does allow you to see your food in a detailed way and make very detailed and precise changes depending on goals. This data is also very useful to coaches and dietitians in helping them make those smaller changes.

Another advanced technique for body fat loss is including some High-Intensity Interval Training (HIIT) in the fitness program. This is advanced because you should have a greater than average fitness level before doing HIIT exercise to avoid injury and illness. HIIT has been shown to lead to greater body fat loss and greater retention of lean mass during times of caloric deficit (Viana, 2019).ā€

How to Tailor Your Fat Loss Plan to Your Body Type or Metabolic Rate

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ā€œMetabolic rate is determined by many variables, and you can get measurements done that can estimate this more accurately for you. Knowing your metabolic rate can help you to plan your nutrition and exercise effectively for fat loss. Your metabolic rate does change with age, foods you eat, and changes in skeletal muscle mass,ā€ says Puttuck.

ā€œBody type plays a role in how and where body fat is lost from. The shape of your body determines where fat will be stored more readily and where loss can be challenging. It is important to know that with the right techniques in nutrition and exercise, you can lose that body fat, but it cannot be targeted. When we are in a caloric deficit and working to maintain lean mass, body fat will be lost.

Higher protein diets have been shown to slightly increase metabolic rate due to the higher thermic effect of food protein. Those who eat a higher protein diet during fat-loss periods maintain more skeletal muscle mass and have an overall greater calorie burn throughout the day (Pesta, 2014). Eating higher protein also increases satiety, leading to less caloric intake.ā€

Common Challenges or Plateaus People Face When Trying to Lose Body Fat

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ā€œWhen trying to lose body fat, it’s important to have realistic expectations. It’s not truly a ā€œplateauā€ or stall until you have seen no change or progress for three weeks or more. It’s normal to have 1-2 weeks with no change as your body is establishing a new baseline. Losing body fat and losing weight is stress on your body; having periods where your body rests and reaches a new equilibrium is a positive sign that your body has reached a point of maintenance,ā€ says Puttuck.

ā€œCommon challenges when people are trying to lose body fat are:

  • Skipping meals or irregular meal patterns
  • Undereating/underfueling (especially with women)
  • Focusing on caloric intake without emphasis on nutrient-dense foods and diet quality
  • Not lifting heavy enough promotes muscle growth, which in turn helps you burn more calories at rest and shed more body fat
  • Doing the same workout without seeing progress. You need to continually change up your workouts to see results.

How to Overcome a Weight Loss Plateau

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ā€œThere are many different ways to overcome a weight loss plateau, but making a change or shift to your nutrition, workouts, sleep, or stress management are important areas to start with,ā€ says Puttuck.

ā€œTo determine which area of your lifestyle habits needs adjusting, I would recommend spending some time bringing awareness to your current habits. This can include self-monitoring in the form of tracking food intake and sleep habits. Reassessing your food intake to see what patterns may be contributing to your stall can be a helpful first step in overcoming your plateau. Are you eating too little? Are you falling back into mindless snacking patterns or eating late at night? Are you getting enough protein throughout the day? Bringing awareness to your current patterns will help determine the next steps.

It’s also important to continually challenge your body in new ways when it comes to exercise. Making a shift to the intensity, frequency, or training type can help your body shift out of a weight loss stall. This can mean lifting heavier weights, adding more high intensity style cardio into your routine, or just increasing daily movement/walking.

Breaking through a weight loss stall is different for each individual. I would ensure you are getting at least 7 hours of sleep most nights, limit alcohol consumption, add daily stress management into your self-care routine, and change up your workouts every few months.ā€

How Can You Maintain Your Body Fat Loss Over the Long Term

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ā€œOne of the biggest contributors to the maintenance of body fat loss is the amount of lean mass that was preserved or gained during the time of loss. Skeletal muscle is metabolically active and burns calories at rest. This leads to a greater resting metabolic rate, making weight loss easier to maintain. Weight training before, during, and after a fat loss program is key to maintaining that fat loss,ā€ says Puttuck.

ā€œIt is also important to adopt healthy habits during phases of fat loss, not just go on a diet to lose fat. Long-term fat loss depends on maintaining healthy eating habits and not exceeding caloric needs. Too many times, individuals will take on an extreme diet, lose fat, and then go back to their old ways once the goal is reached. This is not a recipe for maintenance. Work with a health professional to guide you in making those long-term changes that support your fat loss goals.ā€ And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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

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

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.


Jessie InchauspƩ, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.

The Weight Loss Industry's Billion-Dollar Mistake

The multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.

The Hidden Reason You Can't Stop Eating

What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.

Why Your Body Fights Against Weight Loss

The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.

The Truth About Constant Hunger

If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

The Three Keys to Natural Weight Loss

When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.

Why Quick-Fix Diets Make Everything Worse

"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."

The Simple Changes That Transform Your Body

Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."

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How to Break Free from Food Guilt

The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."

The Science-Backed Results

The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.

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Your Path to Sustainable Weight Loss

The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mei Notes For Wellness
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āœ“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.

Struggling with stubborn belly fat can feel like an endless battle. You try cutting calories, exhausting yourself with workouts, and still that midsection won't budge. Health coachMei knows this frustration firsthand. After years of trial and error, she developed what she calls the "belly fat breakthrough pyramid" – a step-by-step approach that addresses the real causes of stubborn weight. Follow these nine proven steps to finally see results without extreme diets or grueling exercise routines.

Step 1: Boost Your Fiber Intake

Fiber is your most powerful ally against the blood sugar spikes that lead to fat storage. When you eat high-carb foods without fiber, your insulin levels surge and your body immediately stores that excess as belly fat.

"When you eat something high in carbohydrates without fiber, like fries, your blood sugar spikes and your body stores that excess as belly fat," Mei explains in her post. "But if you eat something like carrots full of fiber, it slows down the absorption and keeps your fat storage hormone insulin low."

Make this practical by swapping refined carbs for fiber-rich alternatives whenever possible—choose whole fruits instead of juice, beans instead of white rice, and vegetables with every meal.

Step 2: Swap Bad Fats for Good Ones

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

The type of fat you consume directly impacts whether your body stores or burns fat, particularly around your midsection.

"Inflammatory fats like canola, corn, soybean, sunflower oil are hidden in many packaged foods and they are like toxins," Mei warns. "And guess where your body stores the toxins? Right in your belly fat."

Replace these problematic oils with healthier alternatives like extra virgin olive oil, avocado oil, coconut oil, or ghee in your cooking and food preparation for better metabolic health.

Step 3: Time Your Meals Strategically

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When you eat matters almost as much as what you eat. By condensing your eating window, you can keep insulin levels lower throughout the day and enhance your body's natural fat-burning capabilities.

"You don't have to go extreme, just stay consistent," Mei advises. "If you are new to fasting, take it slow. Gradually expand your fasting window."

Start with a 12-hour overnight fast (e.g., 8 PM to 8 AM) and slowly work your way up as your body adjusts. Mei also recommends being careful with your first meal: "Be mindful when you break your fast, avoid sugary or processed meals to keep your hormones in balance."

Step 4: Upgrade Your Carbohydrate Choices

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Once you've mastered the first three steps, it's time to refine your carbohydrate intake. This doesn't mean eliminating carbs completely, just choosing better sources that work with your metabolism rather than against it.

"Swap out bread, swap out cookies for complex carbohydrates," Mei suggests. "Things like sweet potatoes, lentils, beans. And if you want to go lower, focus on berries, green apples. This keeps your blood sugar stable."

These carbohydrate sources provide sustainable energy without the dramatic blood sugar fluctuations that contribute to belly fat storage.

Step 5: Make Protein Your Priority

Fresh salmon with spices​SalmonShutterstock

Protein is the foundation of a lean physique because it supports muscle growth, and muscle tissue continuously burns calories even when you're completely at rest.

"Protein builds muscle and muscles burn more fat even when you rest," Mei emphasizes. "More muscles means high metabolism. Simple."

Include quality protein sources with every meal—eggs, lean meats, fish, legumes, or plant-based options like tempeh or tofu all help support muscle maintenance and growth.

Step 6: Eliminate Hidden Fat-Promoting Toxins

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Many people don't realize that certain environmental factors can directly interfere with weight management by disrupting hormone balance.

"Watch out for hidden toxins called obesogens," Mei cautions. "They hide in plastic, pesticides, and even personal care products. These toxins encourage fat storage, especially around your belly."

Make easy swaps like avoiding plastic food containers, buying organic when possible, and washing your produce thoroughly to minimize exposure to these fat-promoting compounds.

Step 7: Move to Manage Stress Hormones

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.​Chronic StressShutterstock

Stress hormones like cortisol direct fat specifically to your abdominal area, creating that stubborn belly pouch that's so resistant to traditional weight loss methods.

"Cortisol, your stress hormones, sends fat straight away to your belly when you're overwhelmed," Mei explains. "So you know what helps? Walk it off. Even 10 minutes walks after meals can do wonders."

She recommends simple movement breaks throughout your day: "Whenever stress hits you, get up and move. A simple walk around your house or office can lower cortisol and prevent it from turning into belly fat."

Step 8: Build Metabolically Active Muscle

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

While cardio has its place, strength training creates long-lasting metabolic benefits that transform your body's fat-burning potential 24 hours a day.

"Lifting weights or bodyweight exercise build lean muscles, making you more efficient at burning fat all day long," Mei points out to those who focus too much on the scale.

Even just two 30-minute strength sessions per week can make a significant difference in your body composition and metabolic rate.

Step 9: Practice Mindfulness for Hormonal Balance

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.​Remember:Shutterstock

The mind-body connection plays a crucial role in weight management, particularly when it comes to stress-related belly fat.

"Practice mindfulness to calm your cortisol," Mei advises. "Breath work, meditation, yoga or even just saying no to things that overwhelm you. These simple tools help manage your stress and keep belly fat in check."

Taking even five minutes daily for focused breathing can trigger your body's relaxation response and help prevent stress-induced fat storage.

Remember, sustainable weight loss isn't about obsessive restriction. "It is not about obsessing over what to cut out of your diet," Mei reminds her clients. "It is about listening to your body, feel it with the right foods, feel the difference in your energy and appreciate how body responds with nourishments."

She always ends her coaching sessions with a reminder about gratitude: "Let's not forget my favorite vitamin G, gratitude. Every meal, every movement, give thanks to your body. When you appreciate the journeys, the results follows naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nissa Graun nissagraun Nissa_Graun
Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes
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āœ“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.

Have you ever worked tirelessly on your fitness goals only to feel defeated when the scale doesn't budge? Nissa Graun transformed her body and her life by losing 50 pounds when she shifted from years of yo-yo dieting to a high-protein, strength-focused approach. "Have you ever seen a before-and-after photo where someone looks completely different but swears she weighs the same?" Nissa asks in her post. "I mean, she's got to be a skinny little liar, right? Because there is no way this person weighs the same as that one." Nissa discovered that transformations happen when you stop obsessing over the scale and start recognizing the signs of true body recomposition – losing fat while building muscle. Here are the five key indicators that helped Nissa realize she was on the right track, even when the scale refused to cooperate.

Why the Scale Lies to You

Before diving into the signs, it's important to understand why the scale can be so misleading. "When you look at this pile of socks compared to this shoe that a yeti apparently left in my house, which one do you think weighs more?" Nissa explains. "Since the sock pile takes up three times the space, that would lead most people to pick the socks. But once we weigh the socks and compare it to the yeti's shoe, we can see they both weigh exactly the same." This powerful visual demonstrates how fat takes up more space in your body while weighing the same as compact, dense muscle. Your body composition changes significantly even when your weight doesn't – that's why tracking scale weight alone is a recipe for frustration.

Sign #1: Your Clothes Fit Differently

The first unmistakable sign you're burning fat and building muscle is how your clothes fit. "Gaining muscle while losing fat is a lot like wearing this puffy coat versus the sleek jacket you throw on once all the snow melts," Nissa explains. "Even though you weigh the same whether you're all buttoned up or if you're flaunting what you've got in this sleeker jacket, you look like a completely different person." Pay attention when jeans button more easily, shirts feel looser around the waist, or sleeves fit more snugly around developing arm muscles. "Quit being such a Debbie Downer and realize these are the exact changes you want," Nissa advises. "Even if your scale doesn't move an ounce, these small changes are all big signs of a fat loss plan that's working."

Sign #2: Your Measurements Are Changing

Taking regular body measurements reveals fat loss that the scale might miss. "Even if you only lose an inch around your waist, that loss is pure body fat making one inch excellent progress," says Nissa. While a pound of fat and a pound of muscle weigh the same, they occupy vastly different amounts of space in your body. "Once you understand that you're getting rid of this fluffy fat that takes up way more space like this pile of socks, while adding lean muscle that weighs the same, but takes up less space like the yeti's shoe, then you'll finally realize that beast on the bathroom floor not moving isn't necessarily a bad thing." Focus on tracking your waist, hips, thighs, and arms monthly – even small changes represent significant fat loss progress.

Sign #3: You're Getting Stronger

Improved performance during workouts is a clear indicator that you're building muscle while burning fat. "As long as you keep getting stronger week after week, that's a sign that you're getting rid of unwanted fat while building muscle, even if your scale never moves," Nissa points out. When you can lift heavier weights, perform more repetitions, or notice improved endurance, your body is responding positively to your training. "Even though putting more effort into strength training isn't as comfortable as the low-calorie plans you've relied on so far, adding a few reps or lifting a little heavier each week means you're building muscle," she explains. This increased strength directly correlates with beneficial body composition changes, regardless of what the scale says.

Sign #4: Muscle Definition Is Emerging

As the layer of fat covering your muscles diminishes, you'll start to notice more definition in your body. "Once you start peeling off the layers of fat while sticking to your strength training plan, that's when you'll notice small bits of muscle definition poking through," says Nissa. "The longer you continue training in a moderate calorie deficit, the more definition you start to see, which is another great sign that you're losing fat while building muscle." This emerging muscle tone indicates you're successfully losing fat while maintaining or gaining lean muscle. Look for subtle changes like more visible shoulder definition, the beginning of arm muscle separation, or slight abdominal definition – these visual cues confirm your body composition is improving.

Sign #5: Your Body Fat Percentage Is Decreasing

While regular scales only measure total weight, tracking your body fat percentage provides crucial information about your changing body composition. "When you step onto a body fat scale, not only does your weight pop up, but it also sends your body fat percentage to an app," Nissa explains. "Even if my scale pops up with the same weight average of 160 pounds for the next two weeks, if my body fat percent moves from 26 to 25 percent during that time, that shows I got leaner by 1.6 pounds, even though my scale didn't move an ounce." Though not perfectly accurate, these measurements help track meaningful trends over time. "While these scales only come with an 89% accuracy rating, having 89% accuracy is better than starting from scratch every few weeks when you have nothing else to go on besides your weight," she adds.

How to Track Your Progress Beyond the Scale

Monthly progress photos in the same outfit reveal changes you might miss day-to-day. "It's a good idea to take monthly progress photos in the same outfit every month to look for small changes," advises Nissa. "When you do this, be sure to use tight-fitting clothing like a sports bra and leggings so you can see the changes." Compare photos side by side to spot subtle differences in your physique that signal fat loss and muscle gain. These visual records provide powerful motivation when the scale isn't cooperating.

Your Changing Hunger Patterns

Your body's hunger signals can provide clues about your fat loss and muscle building progress. "I know I'm burning fat when I feel at least a little bit of hunger before bed," says Nissa. When you're building muscle through strength training, your body requires more calories to maintain that tissue. "Muscle is a metabolically expensive tissue, which means your body requires more calories to keep it around," she explains. "In fact, lifting heavy to build more muscle is exactly how I get away with eating between 2,000 to 2,400 calories a day, even while leaning out. Whereas with previous diets, I'd be lucky to maintain my weight on 1,500 calories a day." Just remember that extreme hunger is counterproductive: "The trick to not losing muscle while burning fat is to never go to bed feeling ravenously hungry, especially since that kind of hunger will disrupt your sleep."

Patience Is Your Most Powerful Tool

Body recomposition—losing fat while gaining muscle—takes time and consistent effort. "Body recomp is when you slowly build lean muscle while losing fat at the same time," Nissa explains. "While the changes that come with body recomp are nothing short of spectacular, relying solely on the scale for results will make you want to pull out every last hair out of your head." When you first start strength training, your scale might even go up temporarily due to water retention and muscle inflammation. "Whenever you add strength training to your fat loss routine, your muscles store more glycogen, which is energy for your muscles. But this also means you're storing extra water weight, at least in the short term," says Nissa. Trust the process and focus on the five key indicators of progress rather than daily scale fluctuations.

Conclusion

Nissa's 50-pound transformation came when she stopped obsessing over the scale and started recognizing the true signs of fat loss and muscle gain. "When you have patience throughout all of the scale fluctuations those first few weeks, that's when things get good. Because as long as you trust the process, you'll start gaining muscle while losing fat," Nissa encourages. "Slow and steady is the exact path I followed to reach my 50-pound weight loss goal. And it's finally easy to maintain a healthy weight since this is the same plan that allows me to eat more, while exercising less, all while living in a body I love." By tracking the five key indicators – clothing fit, measurements, strength gains, muscle definition, and body fat percentage – you'll build a stronger, leaner body that's sustainable for the long term, regardless of what the scale says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mayra Wendolyne LowCarbLove Low Carb Love
​Flavoring Without Compromise
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āœ“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.

Finding satisfying snacks that don't sabotage your weight loss journey can feel impossible. For Mayra Wendolyne from Low Carb Love, discovering the right snacking strategy was crucial to her transformation. "I've lost over a hundred pounds and I've been maintaining my weight for over 15 years," Mayra shares in her popular wellness videos. Her approach focuses on protein-rich, low-carb options that keep hunger at bay while nourishing the body. These seven snacks could be your secret weapon for staying on track without feeling deprived.

1. Tuna "Sushi Bowl"

When Mayra needs something substantial between meals, she creates a quick tuna "California roll" in a bowl. "I always think about how this snack is going to nourish my body," she explains in her post. Her simple recipe combines canned tuna with light mayo, sriracha, salt and pepper, served alongside seaweed sheets and gut-friendly kimchi. This protein powerhouse comes in under 200 calories while providing real satisfaction. "This entire plate is less than 200 calories versus having like a little mini protein bar that you're still going to feel hungry," Mayra points out.

2. Clean-Ingredient Chips and Dips

Los Angeles, California, United States - 08-09-2019: A view of several containers of Bitchin' Sauce on display at a local big box grocery store.

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Mayra hasn't given up chips completely—she's just selective about ingredients. "Chips are usually made with horrible oils," she warns, explaining that seed oils like soybean and canola can cause inflammation. She recommends Siete chips made with avocado oil instead. For maximum satiety, Mayra pairs them with healthy-fat dips: "When I eat these together, it actually just makes me feel nice and satiated for about a couple hours because of the fats." Her favorites include almond-based "Bitchin' Sauce" and fresh salsa.

3. Mini Protein-Focused Charcuterie

Charcuterie assortment, olives and gherkins on plate on wooden background

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For an elegant yet filling snack option, Mayra creates mini charcuterie boards centered around protein. "When I do a charcuterie board, I'm thinking protein fats, because that's what's going to keep me full the longest," she explains. Her boards feature beef sticks (8g protein), mixed nuts (6g protein), olives (healthy fats), and occasionally a small piece of chocolate for sweetness. This combination keeps her satisfied for hours while feeling indulgent enough for entertaining. "This is literally everything in life right here, one little board," she enthuses.

4. Stuffed JalapeƱo Protein Bites

Sliced jalapeno pepper in wooden bowl isolated on white background. Green chili pepper​JalapeƱo Cheddar Pork RindsShutterstock

Mayra's creative jalapeƱo snack delivers protein with complex flavors. She removes the seeds and veins (to reduce heat if desired), then stuffs them with chicken or deli meat. "Avocado is always my go-to because they are super healthy and they give a creaminess to any dish," she adds, using it as a healthier alternative to mayo. A drizzle of clean-ingredient sauce like buffalo ranch completes this satisfying bite. "You get the crunch from the jalapeƱo, you get the protein so you have that substance, and then the creaminess from the avocado," she explains.

5. Clean-Ingredient Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shot​Air-Popped PopcornShutterstock

For movie nights, Mayra reaches for healthier popcorn options. "I've always been a huge popcorn fan," she admits, choosing Lesser Evil popcorn made with coconut oil rather than inflammatory seed oils. Each bag contains just 50 calories and 5 carbs. "I will at least have two of these for sure," she says honestly, showing that portion control with quality ingredients is her approach to treats. Unlike many snack foods, these options are made without the problematic oils she avoids.

6. Quality Chocolate Treats

Los Angeles, California, United States - 02-01-2023: A view of several packages of Hu Kitchen chocolate bars, on display at a local grocery store.

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Even while maintaining her 100+ pound weight loss, Mayra includes occasional chocolate. She's particular about ingredients, choosing brands like Hu that use minimal, clean components. "Six ingredients to make a whole chocolate bar. That is right up my alley," she shares with enthusiasm. She especially enjoys their chocolate-covered cashews, which provide the sweetness she craves along with some healthy fats and protein from the nuts—making them more satisfying than plain chocolate alone.

7. The Gut Health Connection

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Mayra emphasizes the importance of gut health in her snacking choices. "70% of our immune system lives in our gut," she explains, making it central to her food selections. She's particularly careful about inflammatory oils that can disrupt gut function. "If you are having issues all over, you know, just with different, whether it's inflammation or bloating, like you really need to focus on your gut." This awareness leads her to include gut-friendly options like kimchi in her snacks and to avoid problematic seed oils in packaged foods. Her careful attention to these details has supported her long-term health beyond just weight management.

8. Texture and Satisfaction Factor

Beyond nutritional content, Mayra considers the sensory experience of her snacks. "I'm like a texture girl as well," she admits when describing her jalapeƱo snacks. She deliberately combines different textures—crunchy vegetables, creamy avocado, protein-rich meats—to create satisfying experiences. "You get the crunch from the jalapeƱo, you get the protein so you have that substance, and then the creaminess from the avocado, plus that little sauce on top, just takes it over the top." This attention to texture helps her snacks feel more substantial and satisfying despite their modest calorie counts.

The Protein-Fat Pairing Strategy

Mayra's overarching snacking philosophy ties all these options together. "I always think protein and healthy fats because that's what's going to keep me full the longest," she emphasizes throughout her recommendations. Whether creating a substantial tuna plate or a simple jalapeƱo bite, she focuses on how foods make her feel rather than just counting calories. "How do I feel when I'm eating? How can I feel satiated?" This mindfulness approach has been key to her sustainable 15-year success at maintaining her weight loss.

10. Sharing Healthy Habits

Rather than keeping her healthy habits to herself, Mayra extends them to her loved ones. "I like to serve the people that I love and the people that I care for healthy, clean foods as well," she shares. This community-minded approach helps reinforce her own choices while positively influencing those around her. "I just feel kind of guilty to be honest with you," she admits about serving unhealthy options to friends and family. By making her snack philosophy a shared experience, she's created a supportive environment for maintaining her impressive weight loss.

11. No Diets, Just Smart Snacking

Mayra's protein-packed snacking strategy proves that weight maintenance doesn't require deprivation. "These are pretty much the snacks that I have made that I have snacked on over the years, all the way up until now, that have helped me not only lose the weight, but also maintain it for the past 15 years," she concludes. By focusing on protein, healthy fats, and clean ingredients, she's created a sustainable approach that could work for anyone seeking better health without sacrificing satisfaction.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.