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Nutritionists Share 10 Tips for Staying Slim Over Thanksgiving

How to stay healthy over the holidays.

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.

Meg Seibert
Evidence-Based

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

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

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

Are you afraid that Thanksgiving will derail your diet? Meg Seibert is a health and wellness enthusiast who regularly shares tips and tricks on how to stay in shape. In a new Instagram post, she reveals her hacks for staying healthy over the holidays. “Here are some tips to have a great Thanksgiving,” she says in the Instagram post. How can you have the healthiest holiday possible? Here are her top tips and also a few more from the American Heart Association.


You Don’t Need to Avoid Any Food

Her first tip? “These are the foods you should avoid: None of them!” she says. “Thanksgiving is not a day to restrict yourself from the foods you enjoy. Eat the foods you love in moderation! Have the Turkey, the rolls, the pie… and remember, one day of eating like that will not set you back from your goals!”

Exercise

Rise and exercise on the holiday. “Get in a workout in the morning! Make it a fun, Thanksgiving-themed workout!” Meg says in her post.

Hydrate

She also encourages hydration. “Start your day with some water- get ahead!” she writes. According to the Mayo Clinic, hydration is important for a variety of reasons. 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 – and lots of experts maintain drinking more water will help fill you up, so you will end up eating less.

RELATED: 10 Simple Food Rules That Make Losing Weight Faster and Easier

Prioritize Protein (Turkey)

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,Shutterstock

She also suggests sticking to lots of protein. “Prioritize your protein!” How much protein is in your bird? A one-ounce serving boasts 8 ounces. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Go For a Walk Post Feast

Beautiful,Sunset,Light,And,Road,In,Background.,People,Are,WalkingShutterstock

Looking for something to do after your feast? Get your steps in. “Take a walk after you eat your Thanksgiving meal! You will feel so much better!” she says. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

RELATED: The 5 Biggest Mistakes People Make When Trying to Cut Back on Sugar

Don’t Skip Dessert

Pumpkin,Pie:,A,Spiced,Custard,Filling,Made,From,Pumpkin,Puree,Shutterstock

Debating whether you should indulge in that slice of pumpkin pie? Just do it, she says! “Don’t skip the dessert… life is too short,” she says.

Eat Breakfast

Oatmeal,Porridge,With,Blueberries,,Almonds,In,Bowl,On,Wooden,TableShutterstock

Krystal Dunham, a registered dietitian nutritionist in Tulsa, Oklahoma, recommends filling up with a nutritious breakfast on Thanksgiving morning. "A lot of people get into a habit on holidays of saving room for a big meal," she said. "But a lot of times when we're doing that, we're showing up to a meal over-hungry. So, then we end up eating past the point of comfort, and we're miserable for the rest of the evening." She suggests having a bowl of cereal or oatmeal with some fruit or granola and low-fat or nonfat yogurt high in protein – "helps us make more intentional decisions throughout the day," she said.

Avoid or Reduce Alcohol Intake

Non-alcoholic,Cranberry,Orange,Spritzer.,Selective,Focus,,Copy,Space.Shutterstock

You might also want to avoid alcohol, suggests Dr. Colleen Spees, an associate professor of medical dietetics at Ohio State University College of Medicine in Columbus. Once people start drinking, "their inhibitions go out the door, often along with health behaviors,” she says. She recommends diluting spirits or making spritzers.

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

Focus on Your Whole Plate

Thanksgiving,Dinner,With,Roasted,Turkey,,Mashed,Potatoes,,Cranberry,Sauce,,GreenShutterstock

Many opt for white-meat turkey because it has less fat. "People think, 'Oh, I'm choosing a healthy option,' and then they throw gravy all over it, adding saturated fat and sodium," Spees said. Focus on the whole plate instead and keep portions reasonable. And, it’s okay to indulge in salty and fatty foods. "It's OK to have a few bites," Spees said. "You don't need a huge serving."

Celebrate!

Diverse,Group,Enjoying,A,Festive,Meal,,Toasting,With,Wine.,CelebratingShutterstock

The most important thing is celebrating. "I think joy is a great component to a plate, especially when it comes to Thanksgiving," Dunham said. Meals that serve up a side of joy "are going to be meals that are going to be filling and satisfying, regardless,” she says. "Enjoy the day," she said. "Focus on your relationships with people. Life is short. Enjoy the day." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Evidence-Based

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

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

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

Are you afraid that Thanksgiving will derail your diet? Meg Seibert is a health and wellness enthusiast who regularly shares tips and tricks on how to stay in shape. In a new Instagram post, she reveals her hacks for staying healthy over the holidays. “Here are some tips to have a great Thanksgiving,” she says in the Instagram post. How can you have the healthiest holiday possible? Here are her top tips and also a few more from the American Heart Association.


You Don’t Need to Avoid Any Food

Her first tip? “These are the foods you should avoid: None of them!” she says. “Thanksgiving is not a day to restrict yourself from the foods you enjoy. Eat the foods you love in moderation! Have the Turkey, the rolls, the pie… and remember, one day of eating like that will not set you back from your goals!”

Exercise

Rise and exercise on the holiday. “Get in a workout in the morning! Make it a fun, Thanksgiving-themed workout!” Meg says in her post.

Hydrate

She also encourages hydration. “Start your day with some water- get ahead!” she writes. According to the Mayo Clinic, hydration is important for a variety of reasons. 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 – and lots of experts maintain drinking more water will help fill you up, so you will end up eating less.

RELATED: 10 Simple Food Rules That Make Losing Weight Faster and Easier

Prioritize Protein (Turkey)

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,Shutterstock

She also suggests sticking to lots of protein. “Prioritize your protein!” How much protein is in your bird? A one-ounce serving boasts 8 ounces. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Go For a Walk Post Feast

Beautiful,Sunset,Light,And,Road,In,Background.,People,Are,WalkingShutterstock

Looking for something to do after your feast? Get your steps in. “Take a walk after you eat your Thanksgiving meal! You will feel so much better!” she says. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

RELATED: The 5 Biggest Mistakes People Make When Trying to Cut Back on Sugar

Don’t Skip Dessert

Pumpkin,Pie:,A,Spiced,Custard,Filling,Made,From,Pumpkin,Puree,Shutterstock

Debating whether you should indulge in that slice of pumpkin pie? Just do it, she says! “Don’t skip the dessert… life is too short,” she says.

Eat Breakfast

Oatmeal,Porridge,With,Blueberries,,Almonds,In,Bowl,On,Wooden,TableShutterstock

Krystal Dunham, a registered dietitian nutritionist in Tulsa, Oklahoma, recommends filling up with a nutritious breakfast on Thanksgiving morning. "A lot of people get into a habit on holidays of saving room for a big meal," she said. "But a lot of times when we're doing that, we're showing up to a meal over-hungry. So, then we end up eating past the point of comfort, and we're miserable for the rest of the evening." She suggests having a bowl of cereal or oatmeal with some fruit or granola and low-fat or nonfat yogurt high in protein – "helps us make more intentional decisions throughout the day," she said.

Avoid or Reduce Alcohol Intake

Non-alcoholic,Cranberry,Orange,Spritzer.,Selective,Focus,,Copy,Space.Shutterstock

You might also want to avoid alcohol, suggests Dr. Colleen Spees, an associate professor of medical dietetics at Ohio State University College of Medicine in Columbus. Once people start drinking, "their inhibitions go out the door, often along with health behaviors,” she says. She recommends diluting spirits or making spritzers.

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

Focus on Your Whole Plate

Thanksgiving,Dinner,With,Roasted,Turkey,,Mashed,Potatoes,,Cranberry,Sauce,,GreenShutterstock

Many opt for white-meat turkey because it has less fat. "People think, 'Oh, I'm choosing a healthy option,' and then they throw gravy all over it, adding saturated fat and sodium," Spees said. Focus on the whole plate instead and keep portions reasonable. And, it’s okay to indulge in salty and fatty foods. "It's OK to have a few bites," Spees said. "You don't need a huge serving."

Celebrate!

Diverse,Group,Enjoying,A,Festive,Meal,,Toasting,With,Wine.,CelebratingShutterstock

The most important thing is celebrating. "I think joy is a great component to a plate, especially when it comes to Thanksgiving," Dunham said. Meals that serve up a side of joy "are going to be meals that are going to be filling and satisfying, regardless,” she says. "Enjoy the day," she said. "Focus on your relationships with people. Life is short. Enjoy the day." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Maria Lucey
Maria Lucey/Instagram
Evidence-Based

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

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

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

The holiday season brings joy, festivities, and, unfortunately, the dreaded weight gain that comes with endless parties and tempting treats. But registered dietitian Maria Lucey has good news: you don't have to choose between enjoying the holidays and maintaining your health goals. With her expert guidance, you can navigate the season's celebrations while keeping your wellness on track. Read on to discover nine proven strategies that will help you enjoy every festive moment while keeping those extra pounds at bay.


1. Keep Your Holiday Season Actually Holiday-Length

"The average person only gains one pound over the festive season," Maria points out in her post, "but this can vary significantly depending on how long you extend your holiday eating." She emphasizes that the key is not letting holiday eating stretch from late November through mid-January. Instead, focus your celebrations on actual holiday celebration days.

2. Practice Mindful Portions

When it comes to those irresistible holiday dishes, Maria suggests a smart approach: "I love to try a little bit of everything, but that's the key here—a little bit of everything." Start with small portions of rich foods and balance your plate with lighter options like salads, roasted vegetables, and lean proteins.

RELATED: The Top 20 Foods For Ultimate Weight Loss

3. Track Those Treats

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

While Maria doesn't advocate counting calories during holidays, she recommends maintaining calorie awareness. "One celebration chocolate typically has around 50 calories, a Ferrero Rocher has 70, and a Lindt chocolate has 80," she explains. Keep track of wrappers to avoid mindless eating that can add up to a meal's worth of calories.

4. Bring Your Own Healthy Option

"Offer to bring a dish to gatherings," Maria advises. This thoughtful gesture ensures you'll have at least one healthier option available without drawing attention to your health goals. She shares how her mother would bring both biscuits and a fruit platter to gatherings, providing a balanced choice for everyone.

5. Take Your Time Between Courses

Maria emphasizes the importance of pacing: "It takes about 20 minutes for your brain to register that your stomach is full." She suggests taking breaks between courses, even if it's just standing up or helping to clear plates, to recognize your fullness cues better.

RELATED: The 7 Worst Breakfast Habits For Weight Loss

6. Focus on People, Not Just Food

"The true heart of holidays is spending time with loved ones," Maria reminds us. She encourages shifting focus from the food to creating memories and engaging in meaningful conversations with family and friends.

7. Maintain Simple Routines

During the in-between days, Maria recommends setting small, achievable goals. "Focus on how you want to feel, not just how you want to look," she says. Simple habits like having a balanced breakfast or taking short walks can help maintain momentum without adding holiday stress.

8. Start Light, Stay Satisfied

For big holiday meals, Maria suggests starting with vegetable-based soups or salads. "Studies show people who start with veggie-based options end up eating fewer calories overall," she notes. She also emphasizes maintaining protein portions to promote fullness and trigger appetite-reducing hormones.

9. Be Kind to Yourself

Maria Lucey.8Maria Lucey/YouTube

Most importantly, Maria stresses self-compassion: "You will overindulge at some point, and that's okay. The key is to draw a line, move on, and start fresh at the next meal." She encourages moving away from an all-or-nothing mindset and focusing on consistency rather than perfection.

RELATED: The 8 Foods That Fight Bloating and Help Shrink Your Waist

10. The Science Behind Protein and Satiety

"Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction," says Mayo Clinic. This explains why including protein in your holiday meals can help prevent overindulging. The Cleveland Clinic recommends athletes and heavy exercisers consume 1 to 1.5 grams of protein per pound of their goal weight, though needs vary based on activity level and individual factors.

11. Timing Matters: The Rhythm of Eating

According to the National Institutes of Health, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." This research supports Maria's advice about maintaining regular eating patterns during the holiday season. The NIH also notes that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues," making it especially important to mind your meal timing during holiday celebrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Evidence-Based

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

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

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

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


Boost Fiber Intake

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

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

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

Focus on High-Volume, Low-Calorie Foods

Fresh Berries at the Farmers MarketShutterstock

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

Prioritize Protein

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

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

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

Track Your Intake

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

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

Drink Plenty of Water

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

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

Choose Low-Calorie Fruits for Snacks

Fresh sliced watermelon wooden backgroundShutterstock

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

Incorporate Movement Daily and Aim for 10k+ Steps

Uses a fitness watch bracelet. woman sports lifestyle fitness in the city cardio endurance training.Shutterstock

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

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

These Tips Will Help You Stay Consistent and Lose Weight

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

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

Weight Loss. Happy Lady Wearing Jeans After Slimming Comparing Size Before And After Dieting Posing Near Mirror Standing At Home. Cropped Shot, Selective Focus
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FACT CHECKED BY Leah Groth
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.

To really nail your fat loss goals, let's get one thing straight: You need to look at it from all angles. Why? True progress lies in adopting a holistic approach to truly target body fat. And how do you do that? Ensuring you consume just enough calories to fuel your body without excess, prioritizing protein intake, managing stress from both work and personal life, getting sufficient sleep, and engaging in regular, and varied exercises are all crucial steps.


Moreover, keeping tabs on your health through regular lab work – checking on sex hormones, thyroid function, stress levels, and signs of insulin resistance – and having ongoing discussions with your healthcare provider about these results, play a significant role in your success.

Many of the following tips focus on nutrition, but it's essential to remember the other pieces that your body needs for a multifaceted fat loss approach. And remember, change doesn't have to happen all at once. Start with small, manageable adjustments and build from there, gradually incorporating more comprehensive changes to your lifestyle.

Smart Hydration for Hunger Management

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

What & Why: Proper hydration is a cornerstone of health, the body is mostly made of water, being adequately hydrated ensures you have optimal brain function, physical performance, prevents mistaking thirst for hunger, acts as an appetite suppressant, and is great to maintain overall health.

How to Approach: Make it a ritual to start each day with a glass of water. Prior to each meal, drink another glass to foster fullness and hydration.

Common Pitfalls: Overlooking water intake due to a preference for flavored drinks or simply forgetting.

Solutions: Utilize reminder apps or stylish, eco-friendly water bottles with hourly markings to keep hydration top of mind. For added enjoyment experiment with natural infusions (lemon, melon, cucumber, mint, etc) to satisfy cravings for flavored beverages without the added sugar.

High Water Content Foods for Fullness and Flavor

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

What & Why: Foods high in water content but low in calories—such as fresh vegetables, fruits, and broth-based soups—offer a strategy to enjoy larger, more satisfying meals without overloading on calories, assisting in weight control, thus fat loss if all variables addressed, and nutrient intake.

How to Approach: Integrate a salad with your veggies and fruits of choice or a comforting bowl of vegetable soup into your daily meals to increase volume and nutritional value without the calorie count climbing too high.

Common Pitfalls: Relying too heavily on these foods, potentially missing out on essential nutrients found in more calorie-dense foods.

Solutions: Create balanced meals that include a variety of food groups, ensuring a rich intake of necessary nutrients. When craving comfort foods, creatively adapt your favorites, such as adding extra vegetables to a homemade pizza or burger to boost fiber and reduce calories.

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

Mindful Eating for Enhanced Enjoyment and Satisfaction

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

What & Why: Slowing down and savoring your meals without distractions allows your body to properly signal fullness, reducing the risk of overeating and increasing meal satisfaction.

How to Approach: Commit to fully focusing on at least one meal a day, noting the taste, texture, and aroma of your food, and appreciating the nourishment it provides.

Common Pitfalls: Eating quickly or while distracted, leading to missed satiety cues and overconsumption.

Solutions: Identify one meal a day where you can dedicate your full attention to eating. Gradually expand this practice, making mindful eating a natural part of your dining routine.

Innovative Comfort Food Makeovers for Nutrient-Rich Indulgences

cooking burgers on hot grill with flamesShutterstock

What & Why: Reworking beloved comfort dishes into more nutrient-rich/healthier versions allows you to satisfy cravings while aligning with your nutritional goals, making weight management, in particular fat loss, both enjoyable and sustainable.

How to Approach: For a nutritious twist on classic burgers, switch to low—carb and high-protein buns like UnbelievaBun, prioritize lean meats and enhance the filling with beans or lentils for protein, pile on the fresh produce, and bake sweet potato fries for a side. This method ensures you're getting a fiber, protein, and nutrient boost while indulging responsibly.

Common Pitfalls: Believing that eating healthily means sacrificing the joy of eating and/or giving up your favorite meals.

Solutions: Dive into the creative process of cooking, exploring new ways to remix traditional recipes with healthier ingredients. Document your culinary experiments, adjusting as needed to perfect the balance between nutrition and flavor.

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

Learn How to Meal Prep Nutrient-Rich Meals

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

What & Why: By investing a few hours each week into preparing nutrient-dense meals, you ensure that healthy choices are always at hand, significantly reducing the likelihood of reaching for high-calorie convenience foods. The value of doing this is immense—it streamlines your diet, helps control portions, ensures a balanced intake of nutrients, and ultimately supports your fat loss and health goals.

How to Approach:

  • Plan Ahead: Spend 30 minutes each week planning your meals. Choose recipes that are both nutritious and satisfying.
  • Grocery List: Create a shopping list based on your meal plan. Stick to the perimeter of the grocery store to focus on fresh produce, lean proteins, and whole grains.
  • Batch Cooking and Pre-Assemble: Select one day for meal prep—Sunday afternoon or any day off. Focus on preparing bulk items like grains, proteins, and chopped vegetables. Quinoa, brown rice, chicken breasts, tofu, or beans can be cooked in large quantities and stored. Wash and chop a variety of vegetables for salads, stir-fries, or snacks. Pre-assemble or portion out some meals into containers for grab-and-go ease.

Common Pitfalls: The thought of planning, shopping, and cooking all at once can seem daunting for beginners. Eating the same meals repeatedly. Finding a block of time for meal prep can be challenging, especially with a busy schedule.

Solutions: Start simple. Choose meals that require minimal ingredients and preparation. As you become more comfortable with the process, gradually introduce more complex recipes. Incorporate theme days (e.g., Meatless Monday, Taco Tuesday) to add variety. Explore new recipes weekly to mix things up, keeping your diet both interesting and diverse. Break down the meal prep process into smaller tasks throughout the week. For example, shop for groceries on one day, chop vegetables on another, and cook bulk items on the next.

Decoding Nutrition Labels for Effective Fat Loss

Woman cutting chicken fillet in kitchen, closeupShutterstock

What & Why: Deciphering nutrition labels is a critical skill for anyone on a fat loss journey. It empowers you to make choices that align with your goals, steering clear of foods that could hinder your progress. Identifying foods high in nutrients but low in empty calories, trans fats, added sugars, and low-sodium essential for reducing body fat while nourishing your body. Since everyone has unique goals, it’s crucial to understand your individual dietary needs. A professional can provide personalized advice on what nutritional aspects you should focus on based on your health status and fat loss goals.

How to Approach for Fat Loss:

  • Serving Size Accuracy: Understand the serving size to accurately gauge the calories and nutrients you're consuming.
  • Seek Out Protein and Fiber: Foods rich in protein and fiber can enhance feelings of fullness, reducing the likelihood of overeating. Look for these nutrients to compose meals that are satisfying and conducive to keeping you full enough and stay in a enough of a calorie deficit to promote fat loss.
  • Beware of Hidden Fats and Sugars: Trans fats and added sugars are your adversaries on a fat loss journey. They contribute to calorie excess and poor nutritional quality without providing lasting satiety or energy.

Common Pitfalls: Overlooking serving sizes, when it comes to eating the meal, which can lead to consuming more calories than intended. Not all carbs are created equal. For example, added sugars can significantly increase calorie intake without offering any nutritional benefit.

Solutions: Always compare the serving size on the label to the amount you actually consume. While not all packaged foods are bad, focusing on whole, minimally processed foods can naturally reduce intake of added sugars and unhealthy fats.

Strategic Snacking to Maintain Energy and Avoid Overeating

Healthy Greek yogurt bowl with fresh berryShutterstock

What & Why: Smart snacking can keep your energy levels stable throughout the day, prevent overeating at meal times, and ensure you're incorporating a variety of nutrients into your diet.

How to Approach: Plan for 1-3 healthy snacks a day, focusing on a mix of protein, healthy fats, and fiber. Options include Greek yogurt with berries, sliced apples with almond butter, or a small handful of nuts and seeds.

Common Pitfalls: Eating snacks mindlessly can lead to unnecessary calorie consumption. Opting for high-sugar, processed snacks can spike blood sugar levels and lead to cravings.

Solutions: Be conscious of why you're snacking. If you're not truly hungry, consider a glass of water or a quick walk. Having pre-portioned, healthy snacks on hand can make it easier to make smart choices.

Solidifying Goals for Fat Loss

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What & Why: Setting precise goals is the most important foundation that must be laid before starting a successful fat loss journey. Goals provide direction, motivation, and a measure for success. They transform the intangible desire to lose weight, especially fat, into a series of actionable steps.

How to Approach: Craft SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that detail exactly what you aim to achieve, how you'll measure progress, and a deadline for completion. This could mean setting a goal to lose 10 pounds of fat in 3 months through a combination of diet adjustments and increased physical activity.

Common Pitfalls: Vague goal setting without clear metrics or timelines. Setting overly ambitious goals that are unrealistic or unattainable. Relying solely on the scale can be misleading since it doesn't differentiate between fat loss and muscle gain.

Solutions: Break down large goals into smaller, more manageable milestones and schedule monthly to get body fat tested via calipers, DEXA scans or ultrasound body fat devices. Regularly review and adjust your goals as needed to remain aligned with your capabilities and circumstances.

Developing a Weekly Plan

Healthy food concept. Fresh vegetables, fruits, meat and fish on wooden table. Healthy eating and meal plan. Top viewShutterstock

What & Why: A well-structured weekly plan translates your fat loss goals into daily actions. This roadmap outlines when you'll exercise, what you'll eat, and how you'll manage potential obstacles, ensuring you're consistently making progress.

How to Approach: Detail your weekly meal plans, exercise schedules, and hydration goals. Utilize digital tools like calendar apps to schedule your workouts and meal prep times, treating them as fixed appointments.

Common Pitfalls: Overlooking the importance of planning for meals and snacks. Failing to account for busy days or unexpected events that could derail your plan.

Solutions: Incorporate flexible meal options and quick workouts to accommodate hectic days. Plan healthy snacks to prevent impulsive, unhealthy eating when pressed for time.

RELATED: Jeff Nippard Shares 3 New Exercises You Should Try

Find an Accountability Partner

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

What & Why: Accountability keeps you committed to your fat loss goals through external validation and support. Whether through a friend, family member, or digital community, having someone to share your journey with can significantly enhance your motivation and adherence.

How to Approach: Choose an accountability partner who understands your goals and can offer support. Set up regular check-ins to discuss progress, challenges, and strategies for overcoming obstacles.

Common Pitfalls: Selecting an accountability partner who isn't supportive or reliable. Inconsistent communication with your accountability partner.

Solutions: Be selective in choosing someone who is genuinely interested in seeing you succeed. Schedule regular, non-negotiable check-ins, whether they're in-person, via phone, or online.

💪🔥Body Booster: Fat loss is more than just cutting calories and exercising more. Planning ahead and ensuring accountability and setting yourself up for success, will help you achieve your fat loss goals.

Dillon Swinney builtbydillonn
​Hippeas Chickpea Tortilla Chips
Copyright builtbydillonn/Instagram

Are you trying to lose weight, but don’t have much time to devote to meal prep? Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post, he reveals a few of his go-to meals. “6 high protein bowls I eat on repeat when I want to drop fat…under 15 minutes to prep,” he writes. “These bowls are packed with protein, low-calorie, and will leave you FULL and satisfied.”

Sweet & Spicy Ground Beef Bowl

Lean ground beef, jasmine rice, spicy sriracha mayo, avocado, bell peppers

Why It Works: “Packed with flavor, healthy fats, and just the right amount of spice to keep your taste buds alive,” he says.

Macros: 480 cal | 40g protein

Grilled Chicken Teriyaki Bowl

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.​Make Healthier SelectionsShuttestock

Grilled chicken, steamed jasmine rice, roasted veggies, light teriyaki sauce

Why It Works: “Sweet, savory, and a protein-packed meal that’ll keep you fueled all day,” he writes.

Macros: 500 cal | 45g protein

Avocado Chicken Power Bowl

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocado​Balancing Fats and CarbsShutterstock

Grilled chicken, quinoa, avocado, cherry tomatoes, spinach, lemon vinaigrette

Why It Works: “Healthy fats, lean protein, and tons of flavor in every bite,” he says.

Macros: 480 cal | 42g protein

Spicy Buffalo Chicken Rice Bowl

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space​Buffalo Chicken WrapShutterstock

Shredded chicken, jasmine rice, buffalo sauce, celery, and low-fat ranch

Why It Works: “Tangy buffalo sauce and lean chicken—just like wings, but healthier!” he says.

Macros: 450 cal | 43g protein

Salmon Poke Bowl

Hawaiian tuna poke bowl with seaweed, avocado, red cabbage, radishes and black sesame seeds​Lunch: Poke BowlsShutterstock

Grilled salmon, edamame, avocado, cucumber, brown rice, sesame seeds, soy sauce

Why It Works: “Light, refreshing, and packed with protein. A perfect way to feel full and satisfied!” he explains.

Macros: 530 cal | 45g protein

Greek Chicken Bowl

Roasted or seared chicken breast sliced on a cutting board with herbs and spices​7. Lean ChickenShutterstock

Grilled chicken, quinoa, cucumber, tomatoes, Kalamata olives, feta, tzatziki

Why It Works: “Mediterranean flavors that hit all the right spots without blowing your calorie budget,” he notes.

Macros: 450 cal | 44g protein

Does Protein Help with Weight Loss?

Happy woman smiles and shows fried shrimp to the camera. Eating shrimp with chopsticks. Selective focus. 10 Foods with More Protein and Fewer Calories Than 3 EggsShutterstock

According to science, protein is key for fat loss. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Judy Nelson fitnessbyjudy
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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 rely on fast food as part of your busy life, but have weight loss goals you want to meet? While losing weight, you can still eat at your favorite fast food restaurants, including Chick-fil-A and Chipotle. Judy Nelson is a trainer specializing in helping clients lose 10 pounds in 30 days. In a recent post, she reveals her go-to fast food orders for weight loss. “My top 4 fast food orders – All under 400 calories and packed with 30 grams of protein to help me tone up and stay on track,” she writes.

1. Chick-fil-A

Order: Grilled Chicken Sandwich (no bun) + Side Salad with Light Italian dressing

Calories: ~360

Protein: ~34g

Tip: “Ask for extra grilled chicken if you’re extra hungry—just watch the calorie bump,” she suggests.

2. Chipotle

Chipotle Mexican Restaurant

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Order: Salad bowl with: Lettuce base, chicken, fajita veggies, tomato salsa, a light sprinkle of cheese (optional), no rice, no beans, no sour cream.

Calories: ~370

Protein: ~35g

Tip: “Ask for ‘light cheese’ or skip it to save calories. Double chicken is over 400 calories but is great post-workout,” she says.

RIVER FALLS,WISCONSIN-FEBRUARY 02,2014: Jimmy John's restaurant storefront. Jimmy John's has opened approximately 200 units per year over the last three years.

Order: Turkey Tom Unwich (lettuce wrap) + add extra turkey

Calories: ~350

Protein: ~30g

Tip: “Skip mayo; ask for mustard or oil & vinegar light. Load up on veggies for volume,” she suggests.

4. Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Order: Power Bowl (customized): No rice, no beans, extra grilled chicken, lettuce, tomato, guac or cheese (pick one), no sour cream

Calories: ~390

Protein: ~32g

Tip: “Ask for ‘fresco style’ where possible—saves on creamy sauces and keeps it light,” she recommends.

Bonus: Here Is Her Peanut Butter Cup High Protein Smoothie

Banana and chocolate smoothie in the glass jar​Morning Routine: Starting Strong with ProteinShutterstock

In another recent post, she reveals her peanut butter cup high-protein smoothie. “Craving Reese’s but still hitting your protein goals? Try this smoothie,” she writes. “This smoothie tastes like dessert and packs a protein punch of 39g per serving.”

Ingredients:

  • 1/2 frozen banana (very important it’s cold)
  • 2 tbsp PB2
  • 1 tbsp ground flaxseed
  • 1 tbsp natural Peanut butter
  • 1 scoop chocolate protein powder (Native Fuel whey protein)
  • 4-5 ice cubes

Macros per serving: 39p/30c/18f with 8g fiber.

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Dr Emma Anders
I’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest Update
Copyright Dr Emma Anders/YouTube

You've seen the dramatic before-and-after photos. Maybe you've heard the success stories from friends or colleagues. When it comes to weight loss medications like Ozempic and Mounjaro, the results can seem too good to be true.

"People like me are problematic," admits Dr. Emma Anders, who lost 40 pounds rapidly on Mounjaro. "I come on social media and talk about my huge and very quick weight loss. That is unusual." As a doctor, she saw patients making critical mistakes with GLP-1 medications—mistakes she wishes she'd known about when she started.

Ready to learn what really matters before starting Mounjaro or other GLP-1s? Here are the five crucial things Dr. Anders wishes every patient knew.

Stop Racing Against Instagram Transformations

"Don't quit too soon," Dr. Anders warns in her post. "Most of my patients do not lose weight anywhere near as rapidly or respond quite so quickly to the medication." The first week, she didn't feel any different. By weeks three to seven, everything changed at the same dose.

Give Your Body a Full Month to Adapt

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

Tirzepatide has a five-day half-life and builds up in your system for about 30 days. "It takes a few weeks to reach a steady state," Dr. Anders explains. "You might find that how it benefits you increases week on week." Semaglutide takes even longer with its seven-day half-life.

Consider Your "Obesity Type" Before Starting

Doctor measuring obese man waist body fat. Obesity and weight loss​Consult with obesity medicine specialistsShutterstock

"There are so many different causes of obesity and yet the medicine is that we do the same thing for everyone," Dr. Anders notes. A Mayo Clinic study found success grouping patients into Hungry Brain, Hungry Stomach, Emotional Eaters, and Slow Burners. "If you target the actual causes of obesity with your management you are much more likely to have a positive outcome."

Eat Clean to Dodge Side Effects

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Organic Salad Greens: The Foundation for Lasting FullnessShutterstock

"If you eat a lot of refined sugar, if you eat a lot of fat, some people will tell you that they don't have any side effects on these meds unless they eat really badly," Dr. Anders shares. While this won't work for everyone, eating healthily might reduce your risk of side effects.

Skip the Expensive Add-Ons

Nutritional supplements in capsules and tablets.

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The GLP-1 community often pushes unnecessary supplements. "These medications are expensive already," Dr. Anders says. "Unless your clinician recommends that you need additional supplements, they are not necessary." She only takes vitamin D because blood tests showed she needs it—no electrolytes, no special powders. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.