The Number 1 Diet to Lose Body Fat, According to an Expert

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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.

        The Number 1 Diet to Lose Body Fat, According to an Expert
    It's "simple, easy to stick to, and just works," says a kinesiologist.
By Leah GrothJul 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

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By Leah GrothJul 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Keto, Caveman, Mediterranean, Atkins, the list goes on. There are so many diets that people use to lose weight. However, according to one expert, there is one that trumps the rest when it comes to losing body fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a viral YouTube video, he reveals that he has found the “number one diet to lose fat.” Ethier explains that “it's tough to lose fat, let alone keep it off. But there's a reason why the old saying abs are revealed in the kitchen is still around because it's true.” Most of “even the popular diets that work tend to have more cons than pros,” he adds. “Today, I'm sharing the size back diet that's simple, easy to stick to, and just works. Here's everything you need to know.”
All Fat Loss Diets Have One Goal: Eat Fewer Calories Than You Burn
Shutterstock
“First off, you must understand that all fat loss diets, regardless of what you call it, have one simple goal: To get you into a calorie deficit where you're eating fewer calories than you burn every day,” he says. “But in the diet, I'll be showing you today, rather than cutting out foods, the first step is actually the opposite: Eat more. Not just any food, though.”
You Need to Eat More Protein
Shutterstock
What do you need to eat more of? Protein, he says. “One study published back in 2005 had participants change nothing else aside from eating twice as much protein as they usually do. You'd expect that since they were eating more, they would gain weight, right? Well, here's what actually happened.”
After Increasing Protein, People Ate Less Calories
Shutterstock
“After bumping up their protein intake, the participants ended up eating 440 fewer calories every day without them even realizing it. And after sticking to their high protein diet for 12 weeks, they lost almost 10 pounds of fat,” he says.
This Is Because Protein Is Filling
Shutterstock
“Now, as for why this happened, part of it is because protein is extremely filling,” he says. “Try to eat 400 calories worth of chicken breasts compared to a bowl of cereal, and you'll be shocked with just how long you stay full.”
When You Eat Protein, Your Body Will Burn Off Fat for Energy
Shutterstock
He says that “the real power of protein is that when you're in a calorie deficit, your body can choose to burn off either fat or muscle for energy.” And, “eating enough protein, ideally at least 0.8 grams per pound of your body weight per day, it sends a powerful signal to your body to keep your muscle and burn off your fat for energy.”
You Are Also More Likely to Keep Fat Off
Shutterstock
And, you won’t just burn fat, but keep it off. “This is why high protein diets not only lead to more fat loss during the diet but have also been shown to be more effective at preventing fat regain after the diet is over,” he says. This doesn’t mean you have to eat chicken breasts for every meal. He recommends choosing sources you actually enjoy.
Cutting Carbs Will Also Help You Lose Weight
Shutterstock
“So we're gonna continue the theme of eating more, but now with carbs,” he says, telling a story about how he once cut all carbs, “bread, rice, candy, even ketchup, anything that contains some form of carbs,” out of his diet. “By day three of this, I felt like complete crap, super low energy, and my gym performance sucked. Now, after about a week, I actually did end up losing about five pounds, but I was confused because I didn't look or feel any better.”
Your Body Will Use Other Sources for Energy
Shutterstock
He said that your body will eventually “adapt to this” and learn to use other sources for energy. “But the research is clear: As long as you're in the calorie deficit and eating enough protein, you'll lose fat regardless of if you're eating a ton of carbs or none at all.”
He Recommends Saving Carbs for Before and After Workouts
Shutterstock
“The calories from carbs add up fast. If you're currently overeating, then you probably will need to cut back on some of your carbs or at least choose less processed carbs that can keep you fuller for fewer calories,” he says. “A good strategy I personally use is saving most of my carbs for before and after my workout for when I need the most energy and then add them into my other meals.”
Limit Fats
Shutterstock
Next up, fats. “Unlike carbs and protein, which only contain four calories per gram, fats are much easier to overeat with because they contain more than double the calories at nine calories per gram,” he says.
Don’t Cut Them, Just Eat in Moderation
Shutterstock
“But just like with carbs, you shouldn't completely cut out your fats,” he says. Instead, “just have them in moderation or try to make swaps like using skim milk instead of full cream spray oil instead of cooking oil, choosing less fatty cuts of meats or using a lower calorie salad dressing.”
You Will Lose Weight on Strict Diets, But You Are Likely to Gain It Back
Shutterstock
He also talks about a 2021 study that had subjects follow a strict meal plan. “The goal was to put them in a calorie deficit, and they weren't allowed to substitute any of the foods they were given. After ten weeks, the results were great. On average, the participants lost about seven pounds of fat. But here's the catch. As soon as the diet was over, most of them quickly regained the fat they lost. This is because sticking to strict meal plans doesn't actually teach you the proper habits of sustaining fat loss in the long run,” he says.
The Number One Diet to Lose Weight: The Balanced Plate Concept
Shutterstock
Enter the top diet for fat loss, the balanced plate concept. “Instead of rigidly planning out your meals, most of your meals should look something like this: First, fill a quarter of your plate with a protein source like the ones I showed earlier. Next, to keep you full, fill half of your plate with vegetables and or fruits. And then lastly, balance out the last quarter of your plate with either carbs and or fats,” he says. You can also apply this concept when eating out.
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
Also, Pay Attention to How Often You Eat
Shutterstock
He adds that one factor most people overlook is how often they eat. “I used to think skipping meals was a great idea. If I didn't eat much or just snack lightly throughout the day, I wouldn't be getting many calories in, and that would surely lead to a calorie deficit. But this quickly became a nasty cycle. I'd end up feeling like crap by the end of the day, and as soon as I finally ate something, my stomach would just be a bottomless pit that never got satisfied,” he says. “Generally, you should avoid ever getting to a point where you're feeling dizzy, have low blood sugar, and want to eat everything in sight.”
You Can Also Try Intermittent Fasting
Shutterstock
He also brings up intermittent fasting, “where you don't eat your first meal until usually around 12:00 PM and then don't eat anything past 8:00 PM,” he explains. “I've personally used this in the past, and it worked really well, not because it's magic, but because it can make sticking into a calorie deficit easier by fitting all your meals into a smaller time window.”
He Sticks to a Regular Schedule of 3 to 4 Meals
Shutterstock
“I prefer a more regular scheduled eating with at least three to four main meals per day, spread out by around three to four hours from each other, and then I'll just add in one to two snacks or fruit between my meals when I'm the most hungry,” he continues. “Just keep in mind that your body will need time to adjust if you change your eating schedule. But if done properly, you should feel improved and consistent levels of energy throughout your whole day.”
RELATED: Stop These 20 Habits and Watch the Pounds Melt Away
Where You Eat Matters Too
Shutterstock
“Speaking about when you eat, did you know that where you eat also matters? This study, published in 2021, analyzed the food environments of over a thousand households. It found that one of the strongest predictors of being overweight was eating meals in front of a TV,” he reveals.
Also, Slow Down Your Eating
Shutterstock
“In addition to this, a few other interesting studies have shown that slowing down your meal by taking more bites, using chopsticks, or eating with small utensils all has a powerful effect on reducing hunger and potentially boosting fat loss,” he notes.
Make Small Changes at a Time
Shutterstock
“Sure, bodybuilders and hardcore fitness guys like myself have no problem losing fat fast if needed, but you'll make way more progress making just small changes at a time and aiming to lose even just half a pound of fat every single week consistently, rather than losing a pound or two on some weeks and then gaining it all back again on other weeks,” he says.
RELATED: Top 8 Superfood Breakfasts You Should Eat Every Day to Lose Weight
Create a Diet You Can Enjoy
Shutterstock/Shift Drive
“But just keep in mind that you will mess up at some point. Maybe you'll binge eat really bad one night, or maybe you'll have a cheat meal gone wrong, and that's okay. It's happened to me countless times. One meal or even a whole day of eating junk won't ruin your progress, but if you find yourself cheating on your diet too often, then that's often a sign that you need to make it more enjoyable,” he says. “Create a diet you actually enjoy because that's what you'll be more likely to stick to in the long run.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
sustainable weight lossfat losscarbslose fatweight lossintermittent fastingproteinhigh protein diet

        
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Nutrition & Diet
        The Number 1 Diet to Lose Body Fat, According to an Expert
    

        Shutterstock
    
By Leah GrothJul 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   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.
Keto, Caveman, Mediterranean, Atkins, the list goes on. There are so many diets that people use to lose weight. However, according to one expert, there is one that trumps the rest when it comes to losing body fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a viral YouTube video, he reveals that he has found the “number one diet to lose fat.” Ethier explains that “it's tough to lose fat, let alone keep it off. But there's a reason why the old saying abs are revealed in the kitchen is still around because it's true.” Most of “even the popular diets that work tend to have more cons than pros,” he adds. “Today, I'm sharing the size back diet that's simple, easy to stick to, and just works. Here's everything you need to know.”
All Fat Loss Diets Have One Goal: Eat Fewer Calories Than You Burn
Shutterstock
“First off, you must understand that all fat loss diets, regardless of what you call it, have one simple goal: To get you into a calorie deficit where you're eating fewer calories than you burn every day,” he says. “But in the diet, I'll be showing you today, rather than cutting out foods, the first step is actually the opposite: Eat more. Not just any food, though.”
You Need to Eat More Protein
Shutterstock
What do you need to eat more of? Protein, he says. “One study published back in 2005 had participants change nothing else aside from eating twice as much protein as they usually do. You'd expect that since they were eating more, they would gain weight, right? Well, here's what actually happened.”
After Increasing Protein, People Ate Less Calories
Shutterstock
“After bumping up their protein intake, the participants ended up eating 440 fewer calories every day without them even realizing it. And after sticking to their high protein diet for 12 weeks, they lost almost 10 pounds of fat,” he says.
This Is Because Protein Is Filling
Shutterstock
“Now, as for why this happened, part of it is because protein is extremely filling,” he says. “Try to eat 400 calories worth of chicken breasts compared to a bowl of cereal, and you'll be shocked with just how long you stay full.”
When You Eat Protein, Your Body Will Burn Off Fat for Energy
Shutterstock
He says that “the real power of protein is that when you're in a calorie deficit, your body can choose to burn off either fat or muscle for energy.” And, “eating enough protein, ideally at least 0.8 grams per pound of your body weight per day, it sends a powerful signal to your body to keep your muscle and burn off your fat for energy.”
You Are Also More Likely to Keep Fat Off
Shutterstock
And, you won’t just burn fat, but keep it off. “This is why high protein diets not only lead to more fat loss during the diet but have also been shown to be more effective at preventing fat regain after the diet is over,” he says. This doesn’t mean you have to eat chicken breasts for every meal. He recommends choosing sources you actually enjoy.
Cutting Carbs Will Also Help You Lose Weight
Shutterstock
“So we're gonna continue the theme of eating more, but now with carbs,” he says, telling a story about how he once cut all carbs, “bread, rice, candy, even ketchup, anything that contains some form of carbs,” out of his diet. “By day three of this, I felt like complete crap, super low energy, and my gym performance sucked. Now, after about a week, I actually did end up losing about five pounds, but I was confused because I didn't look or feel any better.”
Your Body Will Use Other Sources for Energy
Shutterstock
He said that your body will eventually “adapt to this” and learn to use other sources for energy. “But the research is clear: As long as you're in the calorie deficit and eating enough protein, you'll lose fat regardless of if you're eating a ton of carbs or none at all.”
He Recommends Saving Carbs for Before and After Workouts
Shutterstock
“The calories from carbs add up fast. If you're currently overeating, then you probably will need to cut back on some of your carbs or at least choose less processed carbs that can keep you fuller for fewer calories,” he says. “A good strategy I personally use is saving most of my carbs for before and after my workout for when I need the most energy and then add them into my other meals.”
Limit Fats
Shutterstock
Next up, fats. “Unlike carbs and protein, which only contain four calories per gram, fats are much easier to overeat with because they contain more than double the calories at nine calories per gram,” he says.
Don’t Cut Them, Just Eat in Moderation
Shutterstock
“But just like with carbs, you shouldn't completely cut out your fats,” he says. Instead, “just have them in moderation or try to make swaps like using skim milk instead of full cream spray oil instead of cooking oil, choosing less fatty cuts of meats or using a lower calorie salad dressing.”
You Will Lose Weight on Strict Diets, But You Are Likely to Gain It Back
Shutterstock
He also talks about a 2021 study that had subjects follow a strict meal plan. “The goal was to put them in a calorie deficit, and they weren't allowed to substitute any of the foods they were given. After ten weeks, the results were great. On average, the participants lost about seven pounds of fat. But here's the catch. As soon as the diet was over, most of them quickly regained the fat they lost. This is because sticking to strict meal plans doesn't actually teach you the proper habits of sustaining fat loss in the long run,” he says.
The Number One Diet to Lose Weight: The Balanced Plate Concept
Shutterstock
Enter the top diet for fat loss, the balanced plate concept. “Instead of rigidly planning out your meals, most of your meals should look something like this: First, fill a quarter of your plate with a protein source like the ones I showed earlier. Next, to keep you full, fill half of your plate with vegetables and or fruits. And then lastly, balance out the last quarter of your plate with either carbs and or fats,” he says. You can also apply this concept when eating out.
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
Also, Pay Attention to How Often You Eat
Shutterstock
He adds that one factor most people overlook is how often they eat. “I used to think skipping meals was a great idea. If I didn't eat much or just snack lightly throughout the day, I wouldn't be getting many calories in, and that would surely lead to a calorie deficit. But this quickly became a nasty cycle. I'd end up feeling like crap by the end of the day, and as soon as I finally ate something, my stomach would just be a bottomless pit that never got satisfied,” he says. “Generally, you should avoid ever getting to a point where you're feeling dizzy, have low blood sugar, and want to eat everything in sight.”
You Can Also Try Intermittent Fasting
Shutterstock
He also brings up intermittent fasting, “where you don't eat your first meal until usually around 12:00 PM and then don't eat anything past 8:00 PM,” he explains. “I've personally used this in the past, and it worked really well, not because it's magic, but because it can make sticking into a calorie deficit easier by fitting all your meals into a smaller time window.”
He Sticks to a Regular Schedule of 3 to 4 Meals
Shutterstock
“I prefer a more regular scheduled eating with at least three to four main meals per day, spread out by around three to four hours from each other, and then I'll just add in one to two snacks or fruit between my meals when I'm the most hungry,” he continues. “Just keep in mind that your body will need time to adjust if you change your eating schedule. But if done properly, you should feel improved and consistent levels of energy throughout your whole day.”
RELATED: Stop These 20 Habits and Watch the Pounds Melt Away
Where You Eat Matters Too
Shutterstock
“Speaking about when you eat, did you know that where you eat also matters? This study, published in 2021, analyzed the food environments of over a thousand households. It found that one of the strongest predictors of being overweight was eating meals in front of a TV,” he reveals.
Also, Slow Down Your Eating
Shutterstock
“In addition to this, a few other interesting studies have shown that slowing down your meal by taking more bites, using chopsticks, or eating with small utensils all has a powerful effect on reducing hunger and potentially boosting fat loss,” he notes.
Make Small Changes at a Time
Shutterstock
“Sure, bodybuilders and hardcore fitness guys like myself have no problem losing fat fast if needed, but you'll make way more progress making just small changes at a time and aiming to lose even just half a pound of fat every single week consistently, rather than losing a pound or two on some weeks and then gaining it all back again on other weeks,” he says.
RELATED: Top 8 Superfood Breakfasts You Should Eat Every Day to Lose Weight
Create a Diet You Can Enjoy
Shutterstock/Shift Drive
“But just keep in mind that you will mess up at some point. Maybe you'll binge eat really bad one night, or maybe you'll have a cheat meal gone wrong, and that's okay. It's happened to me countless times. One meal or even a whole day of eating junk won't ruin your progress, but if you find yourself cheating on your diet too often, then that's often a sign that you need to make it more enjoyable,” he says. “Create a diet you actually enjoy because that's what you'll be more likely to stick to in the long run.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert
    

        Abram Anderson/Instagram
    
By Leah GrothDec 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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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 burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.
Focus on Speeding Up Your MetabolismTo burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”
RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By
Do 30 Seconds of an Activity Right Before You Eat
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The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.
Or, Add Spices to Your Food
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“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.
Two Tablespoons of Fermented Food Per Meal Helps Melt Body FatIn another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.
RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes
Kimchi Is the Best One to EatShutterstock
“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”
Disruption of Blood Sugar Leads to Overeating
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“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”
Here Is the Secret to Prevent Binge EatingShutterstock
“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”
And, Walking Is the Most Effective Workout for Losing Body Fat“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.
Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest
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“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
Walking Post Workout Can Utilize the Afterburn EffectShutterstock
The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Nutritionist Reveals the Only Thing You Actually Need to Lose Weight
    
Copyright Joe Duff - The Diet Chef/YouTube
By Leah GrothNov 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   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.
Have you tried so many weight loss methods but can’t seem to be successful? Joe Duff, AKA The Diet Chef, specializes “in making easy recipes for every diet,” which he shares with his hundreds of thousands of social media followers. In a new video, he reveals the only tip you need to lose weight – and it doesn’t involve crash diets or killing yourself at the gym. “Today I'm gonna be talking all about weight loss, specifically how to lose weight,” he says. “Starting today, you can start losing weight.”
People Ask Him About How to Lose Weight A Lot“This question is actually something that I get asked personally quite often, but if you even type into Google how to in the letter L, the rest of it will fill in: Lose weight,” he says at the start of the clip. “Clearly, there are a lot of people on the internet who are wondering the same question. Anyways, by the end of this video, I'm gonna give you all the tools you need to initially start losing weight.”
There’s No Get-Thin-Quick Approach That WorksShutterstock
“The truth about weight loss is that it comes down to one very important thing, guys. It has nothing to do with diet teas and diet pills and body wraps and anything that anyone wants to sell to you, diet, cleanse, and rejuvenate your body with a Hollywood 48-hour miracle diet,” he says. “This works. It has nothing to do with that.”
It’s Simple: Create a Caloric Deficit
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He explains that it is super simple. “All it comes down to is creating what is called a caloric deficit. That's right. All you have to do is create a caloric deficit, and you'll start losing weight. It is the best tip anyone can possibly give you in terms of weight loss,” he says.
Eat Less Than Your Body BurnsShutterstock
“So what does that mean? What is a caloric deficit? Basically, a caloric deficit is just eating fewer calories than your body burns. And that's a great lead into the next question I'm sure a lot of you guys have,” he explains.
How Many Calories Does Your Body Burn?Shutterstock
The next question he gets asked: How many calories a day does my body burn? “Actually, it's quite easy to get an estimation of just how many calories a day your body is burning. That is also referred to as TDEE or total daily energy expenditure,” he says.
Find Out Using a TDEE Calculator
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He recommends using a TDEE calculator. “There's a ton of websites out there that you can go to and find your TDEE, which will then give you your maintenance amount of calories, which is the amount of calories that you could eat and not gain any weight or also lose weight. So to find how many calories a day you burn your TDEE, all you have to do is go to one of these websites,” he explains.
Then You Subtract 500 From the Number Your GetShutterstock
Once you find a calculator, you “enter some pretty basic information about yourself,” he says. “So you enter your age, your sex, your height, your weight, and your activity level. To create a caloric deficit, all you need to do is subtract about 500 calories from whatever number pops up on the screen. And that will be the starting calories of your diet.”
You Will Have to Eat Less Calories the More Weight You Lose
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“Also, it's worth mentioning, guys, that that calorie number has to change. You're gonna have to decrease your calories as you lose weight. So you at 200 pounds is burning more calories than you at 180 pounds. So as you lose weight, your calories are gonna have to decrease,” he says.
Or, You Can Exercise MoreShutterstock
Or, you can add exercise. “You can also create a caloric deficit by doing more. So if you increase your activity, you will be burning more calories as well. And that is another way to add to your caloric deficit,” he says.
He Also Recommends Counting Macros Over Calories
See on Instagram
“I also want to mention quickly that counting calories is great, but counting macros can be far superior in terms of fat loss than just weight loss itself,” he says. “Basically, macros are calories, protein, carbs, and fats. And keeping track of your macros and adjusting your macros can be an extremely powerful tool for fat loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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        5 Easy Ways to Lose 2 Pounds a Week
    
alexxandra.fitt/Instagram
By Leah GrothMay 11, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Do you want to lose a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.
Creating an Eating Schedulealexxandra.fitt/Instagram
The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”
Body Network’s Expert Weighs InShutterstock
“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”
Walk for an Hour Dailyalexxandra.fitt/Instagram
Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.
RELATED:15 Ways to Lose Weight Every Weekend
Body Network’s Expert Weighs InShutterstock
“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”
Also, Exercise Three Times a Weekalexxandra.fitt/Instagram
“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”
RELATED: This Is the Best Time of the Day to Exercise, According to Science
Body Network’s Expert Weighs InShutterstock
“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”
RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days
Cut Soda and Fried Food Outalexxandra.fitt/Instagram
Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.
Body Network’s Expert Weighs InShutterstock
“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”
Consume More Proteinalexxandra.fitt/Instagram
Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”
RELATED:20 Possible Ozempic Side Effects
Body Network’s Expert Weighs InShutterstock
“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”
💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.
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Nutrition & Diet
        This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
    

        Shutterstock
    
By Catherine Gervacio, rnd, certified exercise nutrition coachOct 26, 2024
Catherine Gervacio, rnd, certified exercise nutrition coach
Registered Nutritionist-Dietitian | Certified Exercise Nutrition Coach
Catherine Gervacio is a Registered Dietician and nutrition writer for &lt;a href=&quot;https://www.living.fit/pages/catherine-gervacio&quot;&gt;Living.Fit&lt;/a&gt;
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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.
Want to lose 5 percent body fat in two weeks? And what does that mean exactly? The aim for a 5 percent reduction in body fat means striving to lose 5 percent of your total body fat while maintaining a healthy weight. This goal is often set because even a modest reduction in body fat can have significant health benefits.
Body fat percentage is a measure of the proportion of your body weight that comes from fat tissue. It's different from just looking at overall weight because it takes into account your body composition.
Reducing body fat by 5 percent can lead to improvements in various health markers, such as reducing the risk of chronic diseases like heart disease and type 2 diabetes.  “Symptoms associated with obesity, diabetes, high blood pressure, and cholesterol levels can often be alleviated just by reducing weight,” says Blanca Garcia, RDN. It can also enhance your overall well-being, boost energy levels, and improve physical performance.
It's a realistic and achievable goal that, when combined with a balanced diet and regular exercise, can contribute to a healthier lifestyle. That said, the two week timeline can be detrimental to your health. “A 5% body fat loss in two weeks is not a recommendation I would do. The healthier, more achievable goal is to make lifestyle changes that are small but doable. Once the body and the individual person are in harmony with this change, another change can be considered,” says Garcia, and I agree. Read on to see how to lose weight relatively quickly, but safely and sustainably.
Is it Physically and Healthily Possible to Lose 5 Percent Body Fat in Two Weeks?
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It is possible, but I won't say it is healthy, to lose 5 percent body fat in two weeks. Rapid weight loss, including body fat loss, is often associated with extreme measures that can be detrimental to health, says one report. 
“Although as tempting as it may seem to want to lose fat very quickly, slow and steady is safer for the body,” says Garcia. “Rapid weight loss usually means starving the body of nutrients, all that will do is deplete nutrients from tissues and bone, and as soon as the person starts eating again, all the weight comes back. It’s common to hear from clients that quick weight loss hasn’t worked for them, they lose the weight, are happy, and go back to eating the same way they did before and it all comes back. 
Weight loss that is sustainable for the long term requires changes that are lifelong and can only be sustained if those changes are something a person can actually do.”
She continues: “Setting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met. That is why when discussing goals, they should be something attainable that won’t require extreme measures.”
A safe and sustainable rate of weight loss is generally around 1-2 pounds per week. A reasonable target for many individuals is around 0.5% to 1% body fat reduction per week. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and other health issues. Also, sudden and drastic changes to diet or exercise routine may not be sustainable in the long run.
I recommend approaching weight loss in a balanced way, focusing on a combination of a healthy, calorie-controlled diet and regular physical activity. Crash diets or extreme exercise regimens can put stress on your body and are unlikely to result in long-term success. With that in mind, here are some key principles of healthy fat loss.
Key Principles of Healthy Fat Loss
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The key principles of healthy fat loss include:
Calorie Deficit: Weight loss generally requires a caloric deficit, meaning you consume fewer calories than your body needs. This can be achieved through a combination of reducing calorie intake and increasing physical activity.
Macronutrient Split: Balancing macronutrients can help optimize energy levels, support muscle maintenance, and contribute to a feeling of fullness, which can aid in controlling calorie intake. The specific ratio of macronutrients can vary based on individual needs, preferences, and goals. 
Physical Activity: Both cardiovascular exercise and strength training matter. Cardio helps burn calories, while strength training helps preserve and build muscle mass, contributing to a healthier body composition.
Hydration: Drinking an adequate amount of water throughout the day is also important. Sometimes, the body can confuse thirst with hunger, leading to unnecessary calorie consumption.
Sleep: Lack of sleep can affect hunger hormones and lead to increased food cravings, making it more challenging to stick to a healthy eating plan.
Consistency: Healthy fat loss is a gradual process. Stay consistent with diet and exercise habits is the key. Rapid weight loss is often unsustainable and can have negative health consequences.
Working With Professionals: It's always best to consult with healthcare professionals to ensure the approach is safe and tailored to individual needs.
How to Achieve Rapid Fat Loss in a Way That is Safe and Sustainable
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It's possible to achieve relatively rapid fat loss, just like I said above, but doing so in a way that is both safe and sustainable may be difficult. Extreme measures, such as very low-calorie diets, excessive exercise, or drastic changes in lifestyle, can lead to negative health consequences and are often difficult to maintain in the long term.
To make it safe, continuous and meticulous monitoring has to be done. There is a need to keep an eye on overall health, including energy levels, mood, and any signs of nutrient deficiencies. The healthcare professional may recommend supplements to fill nutrient gaps but this should be done under supervision, as excessive supplementation can also pose risks. 
“Rapid weight loss can be achieved in a safe and sustainable manner through direct work with a doctor and registered dietitian,” says Garcia. “When morbidly obese, it's possible to lose weight rapidly under the supervision of these two professionals. This is usually through some type of gastric bypass or weight loss with medication.  Most times however, these rapid weight loss situations need protein, vitamin and mineral replacement as the body does not receive it in enough quantities through food.”
Sustainability may not be reached here as losing 5 percent body fat in 2 weeks, itself, is already a short-term goal. Ideally, gradual transitioning to a more balanced and sustainable eating plan after achieving short-term goals should be done. 
Dietary Strategies for Fat Loss
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Diet-wise, prioritize nutrient-dense foods to ensure the body of getting essential vitamins and minerals. Include a variety of fruits, vegetables, lean proteins, and whole grains. Protein intake, particularly, is essential to help preserve muscle mass, especially during calorie restriction. Include lean protein sources in the diet with the right ratio to the total caloric requirement and health needs. Last but not least, adequate hydration is also crucial, therefore it is best to drink plenty of water to help maintain proper bodily functions and prevent dehydration.
Small changes can lead to big results. “To lose fat in a healthy way you need to take an inventory of what you eat, identifying foods that you can avoid already automatically helps lower caloric intake that was unnecessary,” says Garcia. “A good example I often use with clients is the consumption of coffee—by reducing a large cup of coffee with milk and sugar to a small cup, it can reduce the beverage by 100 calories. That is about 700 calories per week.”
She continues: “Strategies to support healthy fat loss are: 
The increased consumption of monounsaturated fatty acids and polyunsaturated fatty acids, these are the good fats that are typically found in nuts, seeds, beans, legumes, and avocado. 
The fastest way to lose body fat—and do it safely—is to eliminate highly processed foods, like fast foods, pre-packaged foods, pastries, sugary beverages. All of these foods contribute to significant amounts of saturated fats and simple sugars that are stored as fat. 
Exercise and Reducing Body Fat
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“Exercising really contributes to the reduction of fat loss as the body starts to use its stores of fat for energy,” says Garcia. “Any excess sugars are converted to fat in the liver and stored in the body. Therefore, when exercising for extended periods of time in low-intensity type of exercises, the body goes into aerobic mode and begins to use up the stored fat for energy and can be a way to use up some of that fat.”
Garcia adds: “A low-impact physical activity like walking, jogging, swimming, cycling is the preferred method for fat loss. The higher the intensity gets the energy sources switch to rapid use of sugar stored in the blood and glycogen stored in the muscles. 
When recommending physical activity to clients I always encourage them to first consult with their doctor about their limitations with physical activity based on their medical conditions. 
If a client really wants a recommendation, I usually encourage 30 minutes daily of just walking. They can do it all at once or break it down to two 15-minute sessions. This is usually the case because most clients have medical conditions or physical limitations that can affect their ability to do more. 
Most people are sedentary and need to have realistic expectations about their ability to do physical activity. There is usually an individualized plan to get started always with the idea that a doctor consult will be made before increasing to other types of physical activities.”
The Role of Hydration and Sleep
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Adequate hydration can help regulate appetite. Sometimes, feelings of thirst can be mistaken for hunger, leading to unnecessary calorie intake. Staying hydrated is essential for proper metabolic function. To continue what I mentioned above, dehydration can potentially slow down metabolism, making it more challenging to lose weight. Also, Proper hydration is necessary for optimal exercise performance. When the body is hydrated well, it can perform better during workouts, potentially burning more calories and contributing to fat loss.
As for sleep, it affects the regulation of hormones related to appetite and metabolism. Lack of sleep can disrupt these hormones, leading to increased feelings of hunger and potential weight gain. Sleep is also essential for muscle recovery and growth. Adequate rest allows the body to preserve lean muscle mass, which is necessary for maintaining a healthy metabolism and supporting fat loss.
Both hydration and sleep can significantly impact rapid fat loss goals. As mentioned, staying well-hydrated can help regulate appetite and prevent overeating. Sometimes, feelings of thirst can be confused with hunger, leading to unnecessary calorie intake. I have to note tough, the initial weight loss observed in some rapid fat loss programs is often due to a loss of water weight. Severe calorie restriction can lead to glycogen depletion, causing the body to release stored water. While this may result in a quick drop on the scale, it's not true fat loss.
With sleeping, lack of it can disrupt hormones related to appetite, increasing the likelihood of overeating. It can also affect insulin sensitivity, potentially leading to weight gain. Quality sleep, on the other hand, supports energy levels and overall physical performance. When the body is well-rested, it may have more energy for workouts, contributing to better calorie burning and fat loss.
Proven Techniques That Work
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Says Garcia: “During a three-month program, we had a group of 5 individuals that had weekly nutrition classes and a personal trainer twice a week sponsored by their apartment complex. 
In these three months, all were weighed with electrical impedance analysis and body measurements. All had significant weight loss; however fat loss on its own was not the main focus. 
The focus was for increased knowledge of nutrition, better cooking techniques, increased mobility, and overall weight loss. They did lose about 5% or slightly more of body fat. But also gained muscle and those who were on medications all had their dosages reduced by their doctors, and one was completely removed from them as they had achieved a level of health that did not require them. 
This is my favorite case, because the group setting really felt encouraging and supportive. It also took three months for the changes to be noticeable because all of the people in the group took time to learn how to care for themselves in the long-term. 
It was clear from the beginning that every person was different and that weight loss would be different for everyone.”
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
Downsides to Losing 5 Percent Body Fat Quickly
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‘Losing body fat rapidly can cause an imbalance of nutrients in the body, dehydration, irritability, and limited energy to do basic tasks. 
The best way to mitigate the risks is to be realistic about weight loss, it takes time and concise lifestyle changes. Extreme deprivations of food or extreme exercise routines can cause injury and malnutrition. 
To mitigate these risks its important to consult with a registered dietitian that can guide you into understanding food, how important it is for the body, and how to incorporate good quality food in your life, and how to eliminate food that does not contribute to your health. 
Also, understanding that weight gain does not happen overnight, but gradually over time. One pound here, one pound there and that is how weight loss should also happen. 
It can be disheartening for clients to hear that I don’t have the magic pill or tip to lose fat fast, but actually encouraging an overall change in choices is the best way to obtain results that actually last,” says Garcia.
Related: Benchmark Your Progress with Our Lean Body Mass Calculator
Focus on Sustainable Health and Progress Rather Than Perfection
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My advice as a dietitian would be to be observant of the loss of lean muscle mass. Focus on your proteins and make sure you get the right amount and kind. Aim for a diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats
Also, do not rely on the scale. Solely concentrating on the number on the scale over health shouldn't be done. Consider adopting habits that are sustainable in the long run, such as balanced nutrition, regular exercise, and sufficient sleep. 
It's very important that before starting any rapid fat loss program, consult with a healthcare professional. They can assess your individual health status and provide guidance on whether such an approach is safe for you.
Additionally, I say shift your mindset from just weight loss to overall well-being. Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success. Look beyond the scale and acknowledge other positive changes. Celebrate improvements in energy levels, better sleep, increased stamina, and enhanced mood more than fat percentage in your body, physique, and body shape. They can be achieved when a consistent diet, exercise, and healthy lifestyle are practiced. Trust your own body process. 
Understand that achieving long-term health and sustainable changes takes time. Be patient with yourself, and avoid self-criticism. As you always hear, focus on progress rather than perfection!
Catherine Gervacio, a nutrition writer for Living.Fit, is a Registered Dietician.
Nutrition & Diet
        4 Foods to Eat to Lose 10 Pounds by Easter
    

        ​Greek Chicken Wraps
    

        Copyright bylt.by.britt/Instagram
    
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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✓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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes. 

            
                Fuel Your Body the Right Way
            
            
        ShutterstockAccording to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat


            
                Prioritize Protein
            
            
        ​7. EggsShutterstockFirst, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

            
                Eat More Fiber
​The Power of Green GuardiansShutterstockNext, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

            
                Carbs
            
            
        ​30. QuinoaShutterstockNext up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes. 
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Healthy Fats
ShutterstopAmp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Build a Balanced Plate
            
            
        ShutterstockUsing these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.
 ¼ plate protein 🥩
¼ plate carbs 🍚
Thumb-size healthy fats 🥑
 ½ plate veggies 🥦
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat
Nutrition & Diet
        12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist
    

        Copyright chefzigga/Instagram
    
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓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.
Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                1. Omega-3 Rich Salmon
            
            
        Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

            
                2. Creamy Avocados
            
            
        ShutterstockAvocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

            
                3. Surprising Brussels Sprouts
            
            
        44. Brussels sprouts: 43 caloriesShutterstockDon't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

            
                4. Fiber-Rich Asparagus
            
            
        ShutterstockAsparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.
RELATED:20 Possible Ozempic Side Effects

            
                5. Lean Bison
            
            
        ​2. BisonShutterstockBison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

            
                6. White Fish Varieties
            
            
        49. White fish (like cod): 48 caloriesShutterstockWhite fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

            
                7. Lean Chicken
            
            
        ShutterstockEveryday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                8. Versatile Shrimp
            
            
        ShutterstockSeafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

            
                9. Filling Oats
            
            
        ShutterstockStart your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

            
                10. Protein-Packed Greek Yogurt
            
            
        ShutterstockGreek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.
RELATED:20 Things to Avoid While on Ozempic

            
                11. Trilogy of Seeds: Flax, Hemp & Chia
            
            
        ShutterstockSmall but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

            
                12. Tropical Papaya
            
            
        ​PapayaShutterstockComplete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

            
                These Foods Will “Help You Stay Fuller Longer”
            
            
        ​You Eat Out Too MuchShutterstockWhile medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        I Lost 140 Pounds With Science, Not Exercise
    

        Copyright Lindsey Subrinsky
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring. 

            
                Her Mom Took Her to Weight Watchers When She Was 10
Copyright Lindsey Subrinsky
Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Struggled Throughout Her Youth
            
            
        Copyright Lindsey Subrinsky
The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

            
                She Hit Bottom at 272 Pounds 
            
            
        Copyright Lindsey Subrinsky
Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.
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                She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach
            
            
        Copyright Lindsey Subrinsky
She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.” 

            
                She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstock“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

            
                She Followed a Low-Carb Diet Then Keto-Style 
            
            
        ShutterstockShe started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.” 
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                She Lost 140 Pounds Naturally, and Another 15 with a GLP-1
            
            
        Copyright Lindsey Subrinsky
Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same. 

            
                She Weighs Herself Daily
            
            
        ​You Will Lose Weight FastShutterstock“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

            
                She Also Takes a Day Off Every Few Weeks
            
            
        ​Your Path to ReliefShutterstockThis leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”
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                She Didn’t Exercise During Most of Her Weight Loss Journey
            
            
        ShutterstockShe gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”
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                She Doesn’t Use Food As Comfort Any More
            
            
        Copyright Lindsey Subrinsky
“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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