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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.

Top 10 Superfoods You Should Eat Every Day According to a Doctor

Anna Pleet, MD, lays it all out for you.

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.

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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.

What superfoods should you be adding to your diet? Anna Pleet, MD, uses her social media account to teach people about healthy eating, “especially foods from the Mediterranean area,” she writes on her page. In a viral video she addresses confusion surrounding what you should buy at the grocery store. “I'm helping you by breaking down the top 10 foods that you should have on your grocery list to supercharge your health that are extremely delicious and so much fun to cook with,” she says. She explains that superfoods are those that are “more nutrient dense than other foods.” Here are her 10 favorite superfoods that you should incorporate into your diet right away.


1. Berries

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The first on her list? Berries. “Berries are insanely nutritious. Of course, there are many varieties. We have blueberries, blackberries, raspberries, and then some less commonly seen berries, boysenberries, Marionberries, black raspberries, and so forth. Of course, most people think of strawberries, but no matter which variety you prefer, they are all packed with vitamins and minerals and antioxidants, which are nutritional components that help fight damage in our body that's caused by something called a free radical. Of course, berries are also very rich in fiber and fiber being that bulk aspect of food important at the point of digestion all the way at the end, which is in our colon. The more fiber we have in our diet, the better we can actually absorb water from food that we eat. And of course, not to mention, berries are an amazing, sweet, delicious treat,” she says.

How to Eat Berries

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There are many ways to eat berries. “You can have that as a core component of your breakfast. It can be a snack, and of course, it's amazing in desserts. Add it to your yogurt for breakfast or put it in some oatmeal. You can eat them plain, you can blend them into smoothies and so much more. You can make sauces, you can freeze them into freeze pops, but no matter how you eat it, berries are very good for you,” she says.

2. Leafy Greens

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The next superfood “is an obvious one, but it's leafy greens,” she says, noting that they “come in a ton of varieties,” including spinach, kale, charred, bok choy, Swiss charred, rainbow, charred arugula, and wild greens. “Leafy greens are also really packed with nutrition, so we consider these things nutrient dense. We have lots of vitamins, minerals, phytonutrients to these other little molecules that are found in plants that are extremely helpful for our bodies.”

How to Eat Leafy Green

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“Kale or spinach are things that you can throw into a smoothie,” she says. They also “make amazing salads or they can be cooked down into other dishes like casserole or put in quiche.”

3. Salmon or “Oily Little Fish”

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“In addition to having a lot of that good fiber, our next food that is very nutrient dense is salmon or oily little fishes. These things are really well known for having those Omega-3 fatty acids that are so good for our bodies and our hair, our skin, our nails, but also for our nervous system, our cardiovascular system, and our immune system,” she explains.

How to Eat Salmon or “Oily Little Fish”

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“Now, fish can be eaten in so many ways. You can have it raw like in sushi. You could have it baked in the oven. The opportunities are absolutely endless when it comes to fish, and some of those other oily little fishes that are really healthy for us are things like sardines and anchovies.

Now, if you don't love fishy flavors, those are probably not gonna be at the top of your list, but I have to tell you because they're so healthy for you,” she says.

4. Nuts and Seeds

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The next super food is nuts. “Obviously, this is a really important protein source for somebody who's not gonna to eat animals, so vegans or vegetarians, but they have healthy fats, vitamins, minerals, fiber. The flavor profile in these things is extremely complex. But don't forget about seeds. Seeds are so good for your health. Sesame seeds, poppy seeds, chia seeds, flax seeds, all of these things are so healthy for you because of their nutrient profile. They have a lot of fiber and they also have a really long shelf life.”

How to Eat Nuts and Seeds

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You end up getting “derivative layers of flavor that make amazing things in desserts or to supplement cooking meat or fish,” she says. “Some of my favorites are pecans and almonds. Of course. Now in our grocery stores, we can find a lot of variety of these non-dairy milks, and often these are coming from nuts.” As for seeds, buy them in bulk, and “they're going to last in your pantry for months.”

5. Avocado

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The next superfood “is pretty much everyone's favorite, and it's avocados,” she says. “I know I don't have to tell you guys how delicious these things are, but to be honest, avocados are not just rich in flavor, they have really healthy fats, and believe it or not, a crazy amount of fiber. This is that bulk we were talking about that's really important for your digestion.”

How to Eat Avocado

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“The nice thing about avocados is they're so versatile. You can chop it up and put it into a salad. You can spread it on toast, avocado toast, everybody knows about that, but don't be afraid to blend this into a smoothie as well. It adds a crazy creamy texture, which is really tasty. I know that a lot of people like to do mango and avocado, salsas, also an amazing use of avocado,” she says.

RELATED: 10 Best High-Protein Foods for Weight Loss

6. Quinoa

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Next up, quinoa. “Quinoa, it's a grain, but it's actually a complete protein as well. What that means is it contains all of the essential amino acids that our body cannot produce itself inside of the food,” she says.

How to Eat Quinoa

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How should you eat quinoa? “Of course, it's amazing like a grain bowl, but you can just toss it on top of salads as well if you like.”

7. Yogurt

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And, for dairy eaters, yogurt. “Yogurt we know is a fermented food. So what that means is it's a probiotic in our bodies. That means this is some good bacteria that can help support our digestive tract, which is also lined with bacteria. Yogurt is obviously really rich in protein, and if you are trying to limit the amount of fat that you're taking in, you can get a non-fat variety or a low fat variety. But don't be afraid of the fat that is contained within yogurt. Super, super delicious,” she says.

RELATED: I'm a Doctor and Lost 100 Pounds on the Carnivore Diet

How to Eat Yogurt

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There are lots of ways to eat yogurt. “The great thing about yogurt is it can also be a base for sauces or condiments,” she says. “So if you wanna make your own ranch dressing, for example, and you want to try to eliminate some of the thicker creams, the yogurt is an amazing substitute, and if you've ever had Greek food, you absolutely must try tzatziki sauce.

8. Sweet Potatoes

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“For the next superfood, we have sweet potatoes. Now, the super nutrient dense version is the orange because it contains ADA carotene, which is a really important phytonutrient that works as an antioxidant or a free radical scavenger inside of our bodies. Sweet potatoes are also amazingly rich in vitamins and minerals,” she says. She points out that you shouldn’t peel sweet potatoes, “because a lot of the nutrition is actually in the skin, and this goes for all potatoes, all those nice minerals that are in the ground kind of get into the skin, and when we peel it off, what we leave behind is just kind of the sweet starchy part. So if you can tolerate the skin, it definitely does help you out. Nutritionally sweet potatoes are another one of those things that are extremely versatile.”

How to Eat Sweet Potatoes

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You can make them into casseroles, you can cook them separately like a baked potato. I like to roast a potato to dress them up with little olive oil, salt and actually cinnamon, and that brings out the sweet flavor in them without adding extra sugar. Of course, sweet potato fries are unbelievably good, and you can make sweet potato soups or stews or if you precook them by boiling or steaming them and removing the skin. These go great into smoothies.

RELATED: 4 Simple Truths to Stay Fit in Your 50s

Teas

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The next superfood is actually a drink: “Tea. Now, everyone loves to talk about green tea, but there are other teas that are extremely healthy for us. Green tea is really famous for being rich in antioxidants,” she says.

How to Drink Tea

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“It is of course a beverage that is enjoyed in a lot of Asian cultures, and perhaps that is part of the secret of why they live so long. Green tea does contain caffeine, so if you're somebody who's trying to avoid caffeine, you might wanna pick a different variety of herbal tea,” she says.

Dark Chocolate

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The last superfood is a sweet treat you can have for dessert: Dark chocolate, “and it is one of those foods that contains a ton of antioxidants,” she says.

RELATED: Simple Cardio Routines for Weight Loss in 60 Days

How to Eat Dark Chocolate

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While a little bit is good for you, she stresses the importance of not going overboard. “Just like with anything in life, moderation is really key,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

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Tired of diets that leave you hungry and miserable? You're not alone. The secret to sustainable weight loss isn't about starving yourself – it's about choosing the right foods that keep you satisfied while helping your body burn fat more efficiently.

Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families across 100 countries transform their health through smart food choices. With degrees from the University of Pennsylvania in Nutrition & Neuroscience and a Doctorate in Naturopathic Medicine, he's discovered that certain foods can actually help you lose weight while keeping you full. Let's count down his top 10 foods that can revolutionize your weight loss journey, starting with good and building up to the absolute best.

Raw Nuts and Seeds: Your Craving-Crushing Snack

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"When you're 3:00 PM and you're starting to get hangry, nuts can be the savior there," Dr. Balduzzi shares. He recommends storing raw nuts in the freezer and explains they're "loaded with protein, loaded with healthy fats, loaded with fiber." This combination keeps you full and satisfied between meals.

Green-Tip Bananas: The Gut-Health Game Changer

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"When you catch a banana when it's got a green tip, it is rich in resistant starch," Dr. Balduzzi explains. This special fiber feeds your gut bacteria, improving weight loss and keeping you satisfied longer. His tip: Keep bananas separated to maintain their green tips longer.

S-Fish: The Omega-3 Fat Burner

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Wild salmon, sardines, and certain shellfish are excellent choices. "These healthy fats improve heart and brain health while supporting weight loss," Dr. Balduzzi says. He specifically recommends lower-mercury options rich in omega-3s for sustainable weight loss.

Avocado: The Blood Sugar Balancer

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"Avocados have a special nutrient that researchers are calling avocatin B," Dr. Balduzzi shares. "It actually helps regulate blood sugar levels, increases insulin sensitivity." This means sustained energy and better appetite control throughout the day.

Eggs: The Breakfast of Champions

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"If you're having a couple eggs for breakfast, I'd say anywhere from one to three, it can actually help your heart health because eggs are nutrient powerhouses," Dr. Balduzzi states. The combination of protein and nutrients helps prevent mid-morning hunger.

Organic Salad Greens: The Foundation for Lasting Fullness

Make these your go-to base for satisfying meals. Dr. Balduzzi prefers organic baby lettuces over spinach, noting, "You open this up, take your hand like a crane, stick it in, pull out a glob, drop it on your plate." He recommends topping with hemp seeds, olive oil, and protein for a filling meal that supports weight loss.

Chia Seeds: The Ultimate Appetite Controller

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"When that gel gets into your stomach, it keeps you full longer. So these things are like a calorie hack," Dr. Balduzzi explains about chia seeds. Loaded with omega-3s, fiber, and protein, they're his top pick for natural appetite control and sustainable weight loss.

Remember, sustainable weight loss isn't about restrictive dieting – it's about choosing foods that work with your body, not against it. These ten foods provide the perfect foundation for a healthy, sustainable weight loss journey. Start incorporating them into your meals today, and experience the difference of losing weight without feeling hungry.

Grass-Fed Beef: The Satisfaction Solution

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"Grass-fed meat is much lower in calories. You eat grass-fed meat for the year, you're going to save over 17,000 calories just because it's lower in fat," Dr. Balduzzi explains. It also contains CLA, which helps with weight loss, keeping you satisfied for hours.

Beans and Lentils: The Hunger-Fighting Fiber Champions

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These plant-based proteins are weight loss champions. "Beans have an amazing kind of soluble fiber. It's one of the most reliable foods possible for lowering your cholesterol, helping your gut bacteria," Dr. Balduzzi explains in his post. He recommends pressure-cooked beans to reduce lectins and suggests incorporating them into chilies and traditional dishes.

Blueberries: The Fat-Burning Activator

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Here's a powerful finding: "People who ate one cup of blueberries every single day for two weeks had higher fat burning during exercise," Dr. Balduzzi reveals. He recommends wild blueberries for their concentrated nutrients, perfect in smoothies or with Greek yogurt.

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15 Superfoods That Reduce Abdominal Fat
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FACT CHECKED BY Alek Korab
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 co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition, my nutritional philosophy is rooted in eating a variety of unprocessed nutrient-dense whole foods. Why? They help clients improve their health, reduce inflammation and reach their ultimate potential. I teach my clients how to fill their plate up with superfoods on a daily basis in addition to building habits to make it a seamless part of their new healthy lifestyle. So which superfoods are considered beneficial for a woman's health, and what are the key reasons one should consider incorporating them into their diet? Read on to see them ranked from 10 to 1.


10. The No. 10 Superfood for Women is Kefir

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Kefir is one of the world’s oldest fermented foods and is a staple in many cultural cuisines for centuries. Kefir is the richest sources of probiotics (yes, more than yogurt) and this fermented food has shown to improve digestive health by restoring the balance of healthy bacteria in the gut. Kefir is also rich in calcium and vitamin K2, which supports bone health and helps prevent osteoporosis, a common concern for women. Kefir can be store-bought, or even better made at home and is easy to incorporate daily due to its drinkable form.

Related: Influencer Sculpted Her Arms With These 4 Simple Tricks

9. The No. 9 Superfood for Women is Blueberries

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Blueberries are the most nutrient dense berries with one of the highest antioxidant levels of all fruits. These antioxidants neutralize the free radicals that damage DNA, and cause inflammation and chronic disease which means they play an important role in longevity and overall health. Blueberries are also high in fiber, low in sugar and low in calories which make them a perfectly daily staple for most women to feel their best. I advise clients to have blueberries with yogurt, oatmeal, in smoothies, on salads or as a snack alongside some nuts or seeds.

8. The No. 8 Superfood for Women is Grass-Fed Beef

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The eighth superfood for women is grass-fed beef. For any woman to look and feel her best, she needs to be eating enough protein on a regular basis. Lack of sufficient protein is the number one commonality I see with all my female clients and when they do start eating adequate amounts, coming from high-quality sources, they see their body transform, their blood sugar regulate and their cravings are greatly reduced. Grass-fed beef is a top protein source and nutrient powerhouse compared to conventionally raised beef. Grass-fed beef is also rich in omega-3 fatty acids, CLA, and vitamin E, which makes it a top superfood for women to eat.

7. The No. 7 Superfood for Women is Eggs, Including the Yolks

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Eggs (especially the yolks!) are nicknamed “nature’s multivitamin” for a reason. They are a rich source of several essential nutrients for women such as choline, vitamin B12, vitamin D, iron and protein. I recommend eggs to my female clients on a daily basis for that reason but also due to their equal protein and fat content that supports satiety. Feeling full and energized is important for weight management, but especially weight loss. The protein and cholesterol in eggs also support healthy lean muscle tissue growth which is important for maintaining a lean, strong, and energized body. I have a fool-proof hard boiled egg recipe here that I make on a weekly basis so I always have a quick superfood dose of eggs daily.

6. The No. 6 Superfood for Women are Avocados

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Packed with fats (the good kind!), fiber and phytonutrients, avocados are one of the best foods to eat daily for optimal health with benefits such as lowering blood pressure, regulating digestion and lowering inflammation throughout the body. A recent study on women shows that women who ate one avocado per day for 8 weeks showed significant increase in elasticity and firmness in the skin. Skin is a huge component for women to feel their best and tighter firmer skin helps reduce the appearance of cellulite as well making it a good choice for women to feel more confident in those aesthetic areas.

Related: 2 Ways to Shed Inches Off Your Waist That "Most Personal Trainers Aren't Talking About"

5. The No. 5 Superfood for Women is Beets

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The fifth superfood for women is beets. Women are more prone to anemia or iron deficiency during menstruation, and the folate and iron found in beets help the body make more blood cells. Consuming beets can also help women regulate their cycles, boost fertility and have fewer cramps due to the increased bloodflow to the uterus. The tricky part about beets is the taste and preparation is not for everyone. I recommend adding steamed frozen beets to smoothies or adding pickled beets to salad or side dish to make beets part of a woman’s daily routine.

4. The No. 4 Superfood for Women are Leafy Greens

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The fourth superfood for women are leafy greens like kale, spinach, chard or collard greens. Leafy greens are packed with vitamins A, C, E and K and antioxidants that have benefits from preventing cancer, supporting the immune system to building stronger bones. I love recommending leafy greens for weight management clients due to their large volume and low calories, not to mention the fiber and hydration benefits that reduce appetite and overconsumption of unhealthy foods. Leafy greens are prefect for salads, smoothies, stir frys and are so easy to source and prep.

3. The No. 3 Superfood for Women is Bone Broth

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The third superfood for women is bone broth which packs a strong nutritional punch in one comforting cup. High in protein and minerals that support the immune system, bone broth is also rich in collagen which makes it different from vegetable broth. As the broth is made, bones and ligaments release compounds like collagen and glucosamine which help reduce inflammation and pain along with giving skin a youthful texture and reducing wrinkles. I recommend bone broth daily as a protein packed snack that also supports the immune system in times when colds and flus run rampant.

2. The No. 2 Superfood for Women are Flax Seeds

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The second superfood for women are flax seeds due to their phytoestrogens and lignans that help balance oestrogen in the body and help regulate the menstrual cycle, reduce PMS symptoms and menopausal symptoms which lead to better quality of life for many women. Flax seeds also have omega-3 fatty acids that support glowing skin and fast-growing hair. I recommend women add ground flax seeds to smoothies, and yogurt bowls or sprinkle on top of salads for a superfood boost.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

1. The No. 1 Superfood is Salmon

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The first superfood I recommend for women is wild-caught salmon. Research shows that the high levels of omega-3 fatty acids in salmon help reduce inflammation which reduces the risk of many chronic conditions like heart disease and diabetes as well as support cognitive function. Salmon is easy to cook, versatile and delicious as well as providing a good source of protein which is crucial for a woman to feel her best. Check out my go-to 20 minute sheet pan salmon dinner that features 2 other superfoods, asparagus and potatoes!

11. Here's How These Superfoods Can Benefit You

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The best part about superfoods is that they are everywhere and you probably eat them already! A superfood is simply a food with high nutrient density. The opposite of a superfood is a highly processed food where nutrients are stripped and replaced by hyperpalatable additives that make it hard to put down once you get started eating. These nutrients could be antioxidants, vitamins, minerals, fiber, fatty acids, flavonoids etc. When we eat food, this food acts as information or instructions that in turn, tell our body how to grow, repair and maintain our bodies. The more nutrients a single food has, the more “super” it is and the more it supports health and optimal bodily functioning.

12. Here's How to Get Your "Best Body" Using Superfoods

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The “best body” for a woman is not about aesthetics, but a body that provides sufficient energy to meet the daily demands placed on it, has lean muscle mass and healthy body fat (not too much and not too little), and is not in a chronically stressed or diseased state. Placing emphasis on eating plenty of high-quality superfoods, instead of restricting or eating low-quality processed foods is important for a woman to feel her best. I work with dozens of women on a daily basis and I encourage them to eat a variety of superfoods that are also very easy to find at any grocery store. No fancy powders or expensive supplements can replace the power of whole foods from making a woman feel her best.

13. Avoid These Superfood Mistakes

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When it comes to adding superfoods into the diet, it’s hard to go wrong as long as you are choosing unprocessed foods as close to their original form as possible. For example: fresh ripe blueberries are not the same as blueberry-flavored yogurt. The more processed a food, the fewer nutrients present, so be sure to source and prepare the food to keep nutrients intact as best as you can. It's also important to eat these foods in the context of a balanced meal that includes a protein, a vegetable, a fat, and optional carbohydrate. Many nutrients are better absorbed with other vitamins and minerals present, that’s why combining foods can lead to more nutrient absorption.

14. Final Word From the Head of Nutrition

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Food quality is an undeniable factor for a woman to feel her best, but body composition changes like weight loss and building lean muscle cannot happen without eating the optimal macronutrient ratio and caloric amount for the individual. When my clients start adding more superfoods to their diet, they feel the overall benefits but no significant body changes will occur without consistently following the right plan for their unique body. There is no one-size-fits-all all approach, all women need something a little different to feel their best but incorporating more of the foods on this list is guaranteed to support overall health and wellness.

💪🔥Body Booster: Flax seeds aid in balancing estrogen levels in the body, regulating the menstrual cycle, and reducing symptoms of PMS and menopause. Additionally, they promote glowing skin and rapid hair growth. If you enjoyed this article, don’t miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best is a co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer, and Board Certified in Holistic Nutrition.

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I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
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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.

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

Leafy Greens

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

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

Eggs

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

Lean Protein

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

Greek Yogurt

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

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

Berries

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

Cruciferous Vegetables

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

Legumes

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

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

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

Oats/Oatmeal

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

Nuts and Seeds

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

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

Avocados

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

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Expert-Recommended

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Are you spending a lot of money on food and drinks you consider superfoods? Don’t waste your money, says Ken D. Berry, MD, family physician and social media influencer. In a recent viral video, the health expert busts the lid on exactly what a superfood is – and what it isn’t. “I'm gonna tell you five completely fake superfoods and tell you why they're fake. And then I'm gonna tell you five actual superfoods that are completely nourishing and noninflammatory to human biology,” he says.


1. Lots of People Waste Money on Foods and Drinks They Think Are Superfoods

Dr. Ken D. Berry MDYoutube.com/@KenDBerryMD

Dr. Berry explains that lots of people waste money on foods and drinks they think are superfoods, “eating it or drinking it every day because you think somehow it's magically going to improve your health.” However, most of them aren’t actually superfoods at all.

2. The Term Superfood Is Actually a Marketing Ploy, He Says

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Dr. Berry explains that the term superfoods is more or less a marketing ploy. “Food companies quickly learned from the United Food Company that the term superfoods equals super sales, and also you get to charge a lot more money for it,” he says.

3. Here Is What a Superfood Actually Is

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“My definition of a superfood is a food that is nutrient-dense, is ancestrally appropriate, meaning humans have eaten it for a long damn time, is rich in amino fatty acids, vitamins, and minerals, all of which are essential,” he says.

4. The Nutrients in Superfoods Are Bioavailable and Bioabsorbale

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“We need all those, or we'll get sick, we'll suffer, and we'll die,” he continues. “Also, these foods are, the nutrients in them are highly bioavailable and bioabsorbable, meaning they're not locked up by oxalates or lectins or phytates.”

RELATED: 17 Signs That You May Not be Getting Enough Vitamin D

5. Fake Superfood 1: Anything “Whole Grain”

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He goes into talking about the five fake superfoods. “Number one on this list is whole grain, anything,” he says. “Right off the bat, there's a large percentage of human beings on the planet who have an outright allergy to gluten who cannot eat whole grains at all. And then there's another very large subpopulation that, although they don't have overt celiacs, they absolutely have a reaction when they eat grains,” he says. “So also grains are devoid of nutrition. That's why they're often fortified with fake vitamins and minerals coming from a chemical factory – because they don't contain any. So, that can't be a superfood. It doesn't meet the criteria for my definition of a superfood, which I think is the best definition out there.”

6. Fake Superfood 2: Dark Chocolate

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The next fake superfood? Dark chocolate. “It is touted as a miracle cure for this, that, or the other. It has magical phytochemicals in it, phytonutrients that you just can't get anywhere else in such high quantities. The problem is, is all these phytonutrients that you hear about, the polyphenols and all the other things, they've never been proven to be necessary for optimal human health,” says Dr. Berry. He points out that because of the claims, “the dark chocolate companies know that if you put super food on it, you can also charge a super price,” he says. “Superfood equals super profit, but it does not equal super health.”

7. Fake Superfood 3: Kale

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The next fake superfood might surprise you: Kale. “Kale is often touted as a superfood because it has so much vitamin A,” he says. However, he claims that it has “zero” vitamin A. “Kale is touted as having lots of phytonutrients and other things. And then also there is a premium placed on the price of kale, isn't there? Actually, kale, if it were sold at its true market value, the grocer would pay you to take it home and eat it.”

RELATED: I'm a "Lazy Girl" and Here's How I Lost 50 Pounds of Fat in 3 Months

8. Fake Superfood 4: Manuka Honey

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The next superfood is Manuka honey “or any of the other magically delicious honey out there,” says Dr. Berry. “I saw a tiny jar of Manuka honey at our local Whole Foods. It was over $50 for maybe two ounces of Manuka honey. This is 100% marketing honey of any variety from the cheapest honey that's been cut with corn syrup all the way up to the most premium expensive honey on the planet is sugar and water. That's what it is. It spikes your blood sugar and your insulin. There's nothing magical about honey. It's not a superfood.”

9. Fake Superfood 5: Pomegranate Juice

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“The next super food that you see touted all the time is pomegranates or pomegranate juice,” says Dr. Berry. He points out that the drink has “a lot of carbohydrates, a few phytochemicals that may or may not be proven someday to actually be beneficial for the human organism.”

10. Real Superfood 1: Eggs

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“The number one superfood that actually is super food by my definition is eggs with the yolk,” says Dr. Berry, noting that “the nutrition quality, the density of that egg yolk is just off the charts.” He adds that “virtually no one is allergic to an egg yolk, and this includes chicken eggs, duck eggs, goose eggs, quail eggs, the egg from any bird. The yolk is a superfood. It just can't be argued.”

RELATED: I'm a Doctor, and This Is Exactly How to Lose "Serious Weight" with Intermittent Fasting

11. Real Superfood 2: Sardines and Anchovies

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“The next superfood that actually is a superfood is sardines and anchovies. Any of the small cold water fish with the skin on and the bones in are amazing nutritionally. If you look up the nutrition values for one of these fish, you're gonna be blown away. They're all wild-caught. They all basically live on algae, so they don't build up the mercury and other heavy metals that are in our modern ocean,” he says. “I literally could lock you in my barn and just feed you sardines with the skin on and the bones in. And it would be years before you developed a vitamin or a mineral deficiency because it's so nutritionally complete.”

12. Real Superfood 3: Liver

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“The next superfood that actually deserves the name superfood is liver. This can be cod liver, chicken liver, beef liver, pork liver, goose liver, sheep liver, goat liver,” he says. “The nutrition is so off the charts that it's almost unbelievable. Liver is probably the preeminent superfood. I didn't put it number one because a lot of people haven't yet learned to like the taste of liver. But while you're still working on that, I want you to look up the nutrition contained in just two ounces of liver and compare it to any other purported superfood on the planet.”

13. Real Superfood 4: Fish Roe

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“The next superfood that deserves the name is fish roe. That's fish eggs. Some people call it caviar. Of course, that only applies to a few specific varieties, but fish roe is amazing, much like the egg from a bird,” he says. “A fish egg contains every single thing needed to build a fish, including the fish's liver and all his heart and all its other internal organs. Fish roe is a literal superfood. He notes that it has “all the Omega-3 fatty acids, the other essential fatty acids, and all of the essential amino acids that you need.”

14. Real Superfood 5: Bivalves

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“The last superfood that actually is a superfood is the bivalves. This is mussels, oysters, and clams. These guys are superfoods. A lot of people don't realize this. They're not on a lot of people's radar,” he says. “The entire mollusk category is an excellent, excellent superfood. This includes snails and slugs, but a lot of people are not going to eat snails and slugs, and I totally get it. But oysters, clams, and mussels are nutrient-dense. They have almost a complete panel of every single nutrient you would ever need for optimal health.”

RELATED: I Lost 50 Pounds in 8 Months by Walking

15. Note That None of the Real Superfoods Have the Word “Superfood” on the Label

Dr. Ken D. Berry MDYoutube.com/@KenDBerryMD

“You may have noticed that none of the real superfoods actually have the word superfood on the label, but all the ones that are not real superfoods have the word superfood on the label,” Dr. Berry points out, reminding that the term superfood is just for marketing. “It's for making more profits. It has nothing to do with the actual nutrition contained in the actual food. You'll never see a package of liver or sardines or eggs or fish row with the word superfood on them,” he says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

What superfoods should you be adding to your diet? Anna Pleet, MD, uses her social media account to teach people about healthy eating, “especially foods from the Mediterranean area,” she writes on her page. In a viral video she addresses confusion surrounding what you should buy at the grocery store. “I'm helping you by breaking down the top 10 foods that you should have on your grocery list to supercharge your health that are extremely delicious and so much fun to cook with,” she says. She explains that superfoods are those that are “more nutrient dense than other foods.” Here are her 10 favorite superfoods that you should incorporate into your diet right away.


1. Berries

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The first on her list? Berries. “Berries are insanely nutritious. Of course, there are many varieties. We have blueberries, blackberries, raspberries, and then some less commonly seen berries, boysenberries, Marionberries, black raspberries, and so forth. Of course, most people think of strawberries, but no matter which variety you prefer, they are all packed with vitamins and minerals and antioxidants, which are nutritional components that help fight damage in our body that's caused by something called a free radical. Of course, berries are also very rich in fiber and fiber being that bulk aspect of food important at the point of digestion all the way at the end, which is in our colon. The more fiber we have in our diet, the better we can actually absorb water from food that we eat. And of course, not to mention, berries are an amazing, sweet, delicious treat,” she says.

How to Eat Berries

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There are many ways to eat berries. “You can have that as a core component of your breakfast. It can be a snack, and of course, it's amazing in desserts. Add it to your yogurt for breakfast or put it in some oatmeal. You can eat them plain, you can blend them into smoothies and so much more. You can make sauces, you can freeze them into freeze pops, but no matter how you eat it, berries are very good for you,” she says.

2. Leafy Greens

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The next superfood “is an obvious one, but it's leafy greens,” she says, noting that they “come in a ton of varieties,” including spinach, kale, charred, bok choy, Swiss charred, rainbow, charred arugula, and wild greens. “Leafy greens are also really packed with nutrition, so we consider these things nutrient dense. We have lots of vitamins, minerals, phytonutrients to these other little molecules that are found in plants that are extremely helpful for our bodies.”

How to Eat Leafy Green

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“Kale or spinach are things that you can throw into a smoothie,” she says. They also “make amazing salads or they can be cooked down into other dishes like casserole or put in quiche.”

3. Salmon or “Oily Little Fish”

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“In addition to having a lot of that good fiber, our next food that is very nutrient dense is salmon or oily little fishes. These things are really well known for having those Omega-3 fatty acids that are so good for our bodies and our hair, our skin, our nails, but also for our nervous system, our cardiovascular system, and our immune system,” she explains.

How to Eat Salmon or “Oily Little Fish”

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“Now, fish can be eaten in so many ways. You can have it raw like in sushi. You could have it baked in the oven. The opportunities are absolutely endless when it comes to fish, and some of those other oily little fishes that are really healthy for us are things like sardines and anchovies.

Now, if you don't love fishy flavors, those are probably not gonna be at the top of your list, but I have to tell you because they're so healthy for you,” she says.

4. Nuts and Seeds

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The next super food is nuts. “Obviously, this is a really important protein source for somebody who's not gonna to eat animals, so vegans or vegetarians, but they have healthy fats, vitamins, minerals, fiber. The flavor profile in these things is extremely complex. But don't forget about seeds. Seeds are so good for your health. Sesame seeds, poppy seeds, chia seeds, flax seeds, all of these things are so healthy for you because of their nutrient profile. They have a lot of fiber and they also have a really long shelf life.”

How to Eat Nuts and Seeds

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You end up getting “derivative layers of flavor that make amazing things in desserts or to supplement cooking meat or fish,” she says. “Some of my favorites are pecans and almonds. Of course. Now in our grocery stores, we can find a lot of variety of these non-dairy milks, and often these are coming from nuts.” As for seeds, buy them in bulk, and “they're going to last in your pantry for months.”

5. Avocado

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The next superfood “is pretty much everyone's favorite, and it's avocados,” she says. “I know I don't have to tell you guys how delicious these things are, but to be honest, avocados are not just rich in flavor, they have really healthy fats, and believe it or not, a crazy amount of fiber. This is that bulk we were talking about that's really important for your digestion.”

How to Eat Avocado

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“The nice thing about avocados is they're so versatile. You can chop it up and put it into a salad. You can spread it on toast, avocado toast, everybody knows about that, but don't be afraid to blend this into a smoothie as well. It adds a crazy creamy texture, which is really tasty. I know that a lot of people like to do mango and avocado, salsas, also an amazing use of avocado,” she says.

RELATED: 10 Best High-Protein Foods for Weight Loss

6. Quinoa

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Next up, quinoa. “Quinoa, it's a grain, but it's actually a complete protein as well. What that means is it contains all of the essential amino acids that our body cannot produce itself inside of the food,” she says.

How to Eat Quinoa

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How should you eat quinoa? “Of course, it's amazing like a grain bowl, but you can just toss it on top of salads as well if you like.”

7. Yogurt

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And, for dairy eaters, yogurt. “Yogurt we know is a fermented food. So what that means is it's a probiotic in our bodies. That means this is some good bacteria that can help support our digestive tract, which is also lined with bacteria. Yogurt is obviously really rich in protein, and if you are trying to limit the amount of fat that you're taking in, you can get a non-fat variety or a low fat variety. But don't be afraid of the fat that is contained within yogurt. Super, super delicious,” she says.

RELATED: I'm a Doctor and Lost 100 Pounds on the Carnivore Diet

How to Eat Yogurt

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There are lots of ways to eat yogurt. “The great thing about yogurt is it can also be a base for sauces or condiments,” she says. “So if you wanna make your own ranch dressing, for example, and you want to try to eliminate some of the thicker creams, the yogurt is an amazing substitute, and if you've ever had Greek food, you absolutely must try tzatziki sauce.

8. Sweet Potatoes

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“For the next superfood, we have sweet potatoes. Now, the super nutrient dense version is the orange because it contains ADA carotene, which is a really important phytonutrient that works as an antioxidant or a free radical scavenger inside of our bodies. Sweet potatoes are also amazingly rich in vitamins and minerals,” she says. She points out that you shouldn’t peel sweet potatoes, “because a lot of the nutrition is actually in the skin, and this goes for all potatoes, all those nice minerals that are in the ground kind of get into the skin, and when we peel it off, what we leave behind is just kind of the sweet starchy part. So if you can tolerate the skin, it definitely does help you out. Nutritionally sweet potatoes are another one of those things that are extremely versatile.”

How to Eat Sweet Potatoes

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You can make them into casseroles, you can cook them separately like a baked potato. I like to roast a potato to dress them up with little olive oil, salt and actually cinnamon, and that brings out the sweet flavor in them without adding extra sugar. Of course, sweet potato fries are unbelievably good, and you can make sweet potato soups or stews or if you precook them by boiling or steaming them and removing the skin. These go great into smoothies.

RELATED: 4 Simple Truths to Stay Fit in Your 50s

Teas

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The next superfood is actually a drink: “Tea. Now, everyone loves to talk about green tea, but there are other teas that are extremely healthy for us. Green tea is really famous for being rich in antioxidants,” she says.

How to Drink Tea

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“It is of course a beverage that is enjoyed in a lot of Asian cultures, and perhaps that is part of the secret of why they live so long. Green tea does contain caffeine, so if you're somebody who's trying to avoid caffeine, you might wanna pick a different variety of herbal tea,” she says.

Dark Chocolate

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The last superfood is a sweet treat you can have for dessert: Dark chocolate, “and it is one of those foods that contains a ton of antioxidants,” she says.

RELATED: Simple Cardio Routines for Weight Loss in 60 Days

How to Eat Dark Chocolate

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While a little bit is good for you, she stresses the importance of not going overboard. “Just like with anything in life, moderation is really key,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

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Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Joyy Maria joyymaria
Copyright joyymaria/Instagram/Shutterstock
Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that 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. Why is hydration so important? 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, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.