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Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

Eat your greens to lose weight!

Leah Groth
By Leah GrothSep 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
Young woman wear white clothes hold cover mouth with bunch of fresh greens lettuce leaves look aside isolated on plain pastel light green background. Proper nutrition healthy fast food choice concept
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Leah Groth
By Leah GrothSep 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
Nutrition & Diet

Do you want to lose weight but aren’t sure what to eat? According to celebrity fitness trainer and health and wellness expert Jenna Willis, you need to amp up your intake of leafy greens. The Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, recently spoke to Body Network, revealing ten leafy greens you should add to your diet to drop pounds fast.

Spinach

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

First up, spinach. “It is high in fiber and low in calories. Spinach supports metabolism and promotes longer-lasting fullness,” says Willis.

RELATED:The Exercise to Lose Belly Fat You Should Do Every Day, According to Camila Cabello’s Personal Trainer

Kale

,Kale,Cabbage,leafy,greensShutterstock

She also recommends one of the trendiest veggies on the planet: Kale. “It’s loaded with vitamins, minerals, and antioxidants,” she says. It also supports fat loss and overall health.

Swiss Chard

Balkan cuisine. Chard leaves ( blitva ) popular leafy vegetables on dark rustic tableShutterstock

Swiss chard is another great option. “Rich in nutrients like magnesium, this leafy green helps regulate blood sugar (limiting insulin spikes) to prevent overeating,” Willis says.

Bok Choy

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetablesShutterstock

Bok Choy, popular at Asian restaurants, is a must-order. “This low-calorie, nutrient-rich green is full of fiber and helps keep you satiated,” Willis explains.

Endive

A pile of fresh endives.Shutterstock

Endive is low in calories and helps improve digestion. “Its high fiber content promotes regular bowel movements and helps you feel full, reducing overall calorie consumption and aiding in weight management,” says Willis.

Cabbage

A Close Up Glimpse of the Farmer Weathered Hands, Tenderly Holding a Freshly Harvested Cabbage in the Rural Farmland. Harvest Time Close Up Farmer Hands Holding Fresh CabbageShutterstock

Eat your cabbage. “It is low in calories and high in fiber. Cabbage helps with digestion and can aid in reducing belly fat,” she says.

RELATED: I Beat Binge Eating and Lost 70 Pounds with These 6 Steps

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

Consider throwing arugula in your salad to lose weight. “Arugula aids digestion, is high in fiber, and, with its low-calorie count, you can enjoy a satisfying amount without adding excess calories, making it easier to maintain a calorie deficit for weight loss,” explains Willis.

Romaine Lettuce

Fresh Romano salad on wooden tableShutterstock

If you like Romaine, you are lucky. Willis maintains it is “an excellent choice for weight management, due to its low calorie and high water content. It provides a satisfying volume of food with very few calories and lots of hydration.”

Mustard Greens

Mustard greens are one of the popular leaf vegetables in Indonesia. mustard plants in the nursery, growing in land, mustard leaves close up. freshly harvested mustard greens in garden.Shutterstock

Another Asian restaurant fave, mustard greens, will also help you lose weight. “These greens are rich in fiber and contain compounds that can boost metabolism and fat oxidation,” says Willis.

RELATED:I Tried “Nature’s Ozempic” and This Is What Happened

Watercress

Microgreen close up. Young sprouted watercress seeds grown in a container. Healthy food.Shutterstock

The last weight loss green is watercress. “This peppery green is low in calories but high in nutrients, including antioxidants, helping combat oxidative stress and inflammation, which can contribute to better overall health and improved fat metabolism,” she says. 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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Nutrition & Diet

Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

Young woman wear white clothes hold cover mouth with bunch of fresh greens lettuce leaves look aside isolated on plain pastel light green background. Proper nutrition healthy fast food choice concept
Shutterstock
Leah Groth
By Leah GrothSep 29, 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
✓Evidence-Based

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

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

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

Do you want to lose weight but aren’t sure what to eat? According to celebrity fitness trainer and health and wellness expert Jenna Willis, you need to amp up your intake of leafy greens. The Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, recently spoke to Body Network, revealing ten leafy greens you should add to your diet to drop pounds fast.

Spinach

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

First up, spinach. “It is high in fiber and low in calories. Spinach supports metabolism and promotes longer-lasting fullness,” says Willis.

RELATED:The Exercise to Lose Belly Fat You Should Do Every Day, According to Camila Cabello’s Personal Trainer

Kale

,Kale,Cabbage,leafy,greensShutterstock

She also recommends one of the trendiest veggies on the planet: Kale. “It’s loaded with vitamins, minerals, and antioxidants,” she says. It also supports fat loss and overall health.

Swiss Chard

Balkan cuisine. Chard leaves ( blitva ) popular leafy vegetables on dark rustic tableShutterstock

Swiss chard is another great option. “Rich in nutrients like magnesium, this leafy green helps regulate blood sugar (limiting insulin spikes) to prevent overeating,” Willis says.

Bok Choy

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetablesShutterstock

Bok Choy, popular at Asian restaurants, is a must-order. “This low-calorie, nutrient-rich green is full of fiber and helps keep you satiated,” Willis explains.

Endive

A pile of fresh endives.Shutterstock

Endive is low in calories and helps improve digestion. “Its high fiber content promotes regular bowel movements and helps you feel full, reducing overall calorie consumption and aiding in weight management,” says Willis.

Cabbage

A Close Up Glimpse of the Farmer Weathered Hands, Tenderly Holding a Freshly Harvested Cabbage in the Rural Farmland. Harvest Time Close Up Farmer Hands Holding Fresh CabbageShutterstock

Eat your cabbage. “It is low in calories and high in fiber. Cabbage helps with digestion and can aid in reducing belly fat,” she says.

RELATED: I Beat Binge Eating and Lost 70 Pounds with These 6 Steps

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

Consider throwing arugula in your salad to lose weight. “Arugula aids digestion, is high in fiber, and, with its low-calorie count, you can enjoy a satisfying amount without adding excess calories, making it easier to maintain a calorie deficit for weight loss,” explains Willis.

Romaine Lettuce

Fresh Romano salad on wooden tableShutterstock

If you like Romaine, you are lucky. Willis maintains it is “an excellent choice for weight management, due to its low calorie and high water content. It provides a satisfying volume of food with very few calories and lots of hydration.”

Mustard Greens

Mustard greens are one of the popular leaf vegetables in Indonesia. mustard plants in the nursery, growing in land, mustard leaves close up. freshly harvested mustard greens in garden.Shutterstock

Another Asian restaurant fave, mustard greens, will also help you lose weight. “These greens are rich in fiber and contain compounds that can boost metabolism and fat oxidation,” says Willis.

RELATED:I Tried “Nature’s Ozempic” and This Is What Happened

Watercress

Microgreen close up. Young sprouted watercress seeds grown in a container. Healthy food.Shutterstock

The last weight loss green is watercress. “This peppery green is low in calories but high in nutrients, including antioxidants, helping combat oxidative stress and inflammation, which can contribute to better overall health and improved fat metabolism,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Best Foods to Burn Fat

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I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
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Leah Groth
By Leah GrothMar 28, 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
Follow:
✓Evidence-Based

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

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

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

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

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

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

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

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

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

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

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

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

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

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

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

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

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

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

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

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

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

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

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

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

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

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

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

Fitness & Workouts

7 Foods That Make Your Body Burn Fat More Efficiently

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Christopher Roback
By Christopher RobackOct 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

When it comes to weight loss, the foods you choose can make all the difference. Certain nutrient-dense, metabolism-boosting foods have been shown to help you lose weight faster, curb hunger, and even target belly fat. These foods aren’t just low in calories—they actively work with your body to speed up calorie burning and control cravings. Adding these foods to your diet can provide a noticeable boost to your weight loss journey without feeling deprived. Here’s a list of seven foods that experts recommend to help you reach your goals quicker.

Berries

Fresh Berries at the Farmers MarketShutterstock

Packed with Fiber and Antioxidants

Berries like blueberries, strawberries, and raspberries are low in calories and high in fiber, helping you feel full and satisfied. They’re also packed with antioxidants that fight inflammation, which has been linked to weight gain. A handful of berries can satisfy a sweet craving while supporting your weight loss goals.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Leafy Greens

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food backgroundShutterstock

Low-Calorie Nutritional Powerhouses

Spinach, kale, and arugula are rich in fiber, vitamins, and minerals, and incredibly low in calories. They add bulk to your meals, which can help you feel fuller on fewer calories. These greens also contain compounds that support metabolism, making them an ideal choice for weight loss.

Greek Yogurt

Greek yogurt in a potShutterstock

High in Protein to Keep You Satisfied

Greek yogurt is packed with protein, which helps curb hunger and promotes muscle maintenance. It also contains probiotics, which support a healthy gut—a key factor in effective weight management. Choose plain Greek yogurt to avoid added sugars that can stall weight loss.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Eggs

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Rich in Protein and Essential Nutrients

Eggs are nutrient-dense, providing essential vitamins and high-quality protein that keeps you full for hours. Studies show that eating eggs for breakfast can reduce overall calorie intake for the day, helping you lose weight more easily. They’re versatile, quick to prepare, and perfect for any meal.

Salmon

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

Filled with Omega-3s to Boost Fat Burning

Salmon is a great source of protein and omega-3 fatty acids, which have been shown to reduce inflammation and promote fat loss. The healthy fats in salmon also help keep you satisfied, reducing cravings for high-calorie snacks and making it easier to stick to your weight loss plan.

Green Tea

Green tea in a glass cup with a birch leaf. Leaves on a white table around a mug with a drink.Shutterstock

Metabolism-Boosting Antioxidant Drink

Green tea contains catechins, antioxidants that stimulate fat burning, especially around the belly. Drinking green tea regularly has been linked to increased calorie burn and reduced body fat, making it an excellent beverage choice for anyone looking to lose weight.

RELATED:8 Ways Protein Burns Stubborn Belly Fat

Legumes

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

High in Fiber and Protein

Legumes like lentils, chickpeas, and black beans are high in both fiber and protein, which can help control appetite and support steady blood sugar levels. They’re versatile and filling, making them a great addition to meals to keep you satisfied and on track with your weight loss goals. Including these expert-recommended foods in your diet can help accelerate your weight loss while providing essential nutrients for overall health. Each of these foods works in unique ways to support metabolism, manage hunger, and encourage your body to burn fat more effectively, making them ideal choices for a sustainable, healthy diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 5 Superfoods You Should Eat Every Day to Burn Fat Faster

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Ferozan Mast
By Ferozan MastAug 28, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

YouTuber Doctor Top is sharing some of his favorite fat-burning foods for ultimate health, weight loss, and fitness. Each one of these foods is packed with nutrients, will help keep you satiated, and it doesn’t hurt that these options actually taste good. There’s something for every type of diet, whether vegan, flexitarian, or vegetarian. The following five options will help boost your metabolism and increase energy—and everyone is a whole food. Read on to find out which five superfoods will help you burn fat faster.

Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Doctor Top loves avocados as a top fat-burning food. “These creamy fruits are packed with healthy monounsaturated fats and fiber,” he says. “They help keep you full, stabilize blood sugar, and boost metabolism. Add them to salads, make guacamole, or enjoy them on their own. Aim for half an avocado daily.”

Salmon

Doctor Top recommends wild-caught salmon for its excellent, high-quality protein content. “It's rich in omega-3 fatty acids and high-quality protein,” he says. “Omega-3s reduce inflammation and may help your body burn fat more efficiently. Protein keeps you satiated and preserves muscle mass during weight loss. Enjoy salmon 2-3 times a week for optimal benefits.”

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

Doctor Top loves coconut oil as a healthy fat. “It contains medium-chain triglycerides (MCTs) that your body can quickly turn into energy,” he says. “This can boost your metabolism and help you burn more fat. Use it for cooking or add a tablespoon to your morning coffee for a keto-friendly energy boost.”

Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Doctor Top is a big fan of eggs, which are not only relatively low in calories but packed with nutrients. “They're a nutritional powerhouse, rich in protein and healthy fats,” he says. “Eggs can increase feelings of fullness, reducing overall calorie intake. They also contain choline, which supports fat metabolism. Don't fear the yolks – that's where most of the nutrients are!”

RELATED:I'm a Dietitian, and This Is How I Lost 100 Pounds and Kept It Off

Nuts and Seeds

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Doctor Top recommends nuts and seeds for a nutritious, delicious, fat-burning snack. “Almonds, walnuts, chia seeds, and flaxseeds are excellent choices,” he says. “They're high in healthy fats, protein, and fiber. This combination helps control hunger and stabilize blood sugar. Just watch your portions – a small handful goes a long way.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 12 Foods You Should Eat Every Day to Lose Fat

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Ferozan Mast
By Ferozan MastJul 25, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

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

Weight loss comes down to burning off more calories than you consume—but the foods you choose can make the vital difference between frustration or success. “Successful weight loss requires a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior,” says the Mayo Clinic. “Behavior change is vital, and could have the greatest impact on your long-term weight-loss efforts.” What makes a food perfect for fat-burning and weight loss? The right amount of quality protein, healthy fats, and good carbohydrates can transform your body and your fitness levels. Satiety and thermogenesis should also be taken into account. Here are 12 foods you should eat every day to boost your metabolism, burn fat, and improve overall health and wellness.

Fermented Foods

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Fermented foods are good for your gut and your weight loss efforts. “The probiotics in fermented food, such as kimchi and unsweetened kefir or yogurt, facilitate your digestive system's ability to break food down better, meaning you get more nutrients out of the other foods you eat, which leads to better satiety,” certified nutritionist Ariane Resnick tells ELLE.

Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are packed with healthy fats and fiber. “Avocados contain a good amount of healthy fats, which can help you feel fuller for longer and boost your metabolism,” according to the ASFA. “They’re also high in fiber and have been shown to increase feelings of satiety. Additionally, avocados can help in reducing body fat by promoting fat loss and preserving lean body mass.”

Lean Meat

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Lean meat such as chicken breast is high in protein and low in calories. “Both chicken thighs and breasts are good sources of lean protein,” Sarah Klemm, RDN, CD, LDN, says via the Academy of Nutrition and Dietetics. “However, they differ in the amount of calories, fat and saturated fat. For example, a 3-ounce skinless chicken breast provides about 140 calories, 3 grams of total fat and just 1 gram of saturated fat. The same amount of dark chicken meat without the skin would provide three times the amount of fat for a total of 9 grams of fat, 3 grams of saturated fat and 170 calories. This difference may not seem like much, but depending on the portion size it can add up.”

Fatty Fish

canned anchovy fillet on a black wooden rustic background.Shutterstock

Salmon, mackerel, sardines, anchovies, and other oily fish are excellent for your health and your fat-burning diet. “Even fish that contain good amounts of omega-3 fats are still lower in calories compared to other proteins but provide the additional benefit of the essential omega-3 fats,” dietician Miriam Troutner tells UnityPoint Health. “The preparation is what can derail your weight loss efforts. Because fish is lean, be careful not to overcook it, and opt to use citrus juice or broth for cooking or serving to keep fish moist and appealing. Avoid fried fish or fish topped or served with mayo/sour cream sauces.”

Greek Yogurt

Spoon with thermostat yogurt in a girl's handShutterstock

Greek yogurt is one of the most versatile ingredients for fat loss—yes, even full-fat yogurt. “Yogurt, particularly Greek yogurt, contains protein that requires more calories to digest than carbohydrates," registered dietician Gabriele Geerts tells ELLE. “Since protein digestion is more complex, it keeps your body feeling full for longer.”

Spicy Foods

Chili powder and fresh and dried peppers on table backgroundShutterstock

If you like spicy food, congratulations, you are encouraging fat-burning and weight loss! “Hot spices, like black pepper and cayenne pepper, can help you to lose weight by boosting your metabolism,” according to the ASFA. “Chili peppers, specifically the compound capsaicin found in them, can also boost metabolism and promote fat loss. This is because hot spices have been shown to increase body temperature. When your body gets hotter than normal, it will burn more calories to cool itself down.”

Broccoli

Fresh green broccoli on a dark brown background. Macro photo green fresh vegetable broccoli. Green Vegetables for diet and healthy eating. Organic food.Shutterstock

Broccoli is low-calorie and high in nutrients—one cup of cooked broccoli has just 34 calories. "These cruciferous vegetables are loaded with fiber to help you feel full fast and stay satiated for a while," Amy Goodson, MS, RD, CSSD, tells Food Network. "They're very low in calories but have the ability to make you feel less hungry after eating them."

All the Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Berries are about as perfect as a diet-friendly food gets: Delicious, low calorie, low sugar, versatile, and packed full of nutrients. "The sooner people start the type of diet that includes a higher intake of blueberries and strawberries, the better," says Dr. Eric Rimm, associate professor at the Harvard School of Public Health and Harvard Medical School.

Eggs

Egg, Chicken EggShutterstock

Eggs have officially come out of the dietary wilderness to be accepted as a fantastic weight loss food. “Eggs are one of the best sources of fat-burning protein that will get your metabolism fired up,” culinary nutritionist Trudy Stone tells ELLE. “Diets high in protein have been shown to boost your metabolism, due to the thermic effect of food—the amount of calories your body burns to metabolize foods.”

Good Carbs

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

Don’t ditch carbs from your diet—not all are created equal. “Carbs like potatoes, bread, rice or pasta should make up no more than a third of your meal – and try to have whole grain versions where you can,” says the NHS. “Always include some protein – like beans, pulses, fish, eggs, meat or other types. It helps you stay full.”

All the Legumes

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

Load up on beans and chickpeas for some plant-based protein and fiber. “Substituting plant-based proteins for red meat can lower blood cholesterol, a risk factor for heart disease,” says the American Heart Association. “Adding beans and other legumes to your diet may also help you feel full longer because of the high dietary fiber content.”

Oatmeal

Tasty oatmeal with strawberries, blueberries and walnuts in bowl on grey table, flat layShutterstock

For those who can’t or won’t eat meat, consider oatmeal for some plant-based protein. “Oatmeal is a great breakfast food,” says the ASFA. “It’s healthy and filling, with high-quality protein, fiber, and several vitamins and minerals. Oats can help you feel full longer than other foods, which means you’ll be less likely to snack on junk later in the day! Additionally, oatmeal can be part of a high protein diet, benefiting metabolism and satiety.” Read the label for store-bought oats to avoid added sugars. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Copyright lil Piece of Hart/Youtube
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 2025
Leah Suzanne
Freelance Writer/Editor
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.

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Drank a Gallon of Water Daily for 75 Days and Lost 25 Pounds

Jennifer Madison
Copyright Jennifer Madison/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

The Challenge That Changes Everything

We all have moments when we look in the mirror and don't recognize the person staring back. Jennifer Madison found herself at that crossroads and decided to take action. "It was honestly kind of on a whim that I decided to do this," Jennifer admits in her post. "I gave up alcohol not too long ago, just because I wanted to feel better about myself, and I felt like alcohol wasn't helping with any of my goals." Her journey began after hitting 38 days alcohol-free, coincidentally the same number of days she lasted in her previous 75 Hard attempt. This time would be different. Discover how this ordinary woman achieved extraordinary results through pure determination.

What Is 75 Hard Anyway?

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

75 Hard isn't just another fitness challenge—it's a complete mental toughness program designed to transform your life through discipline. The rules are simple but demanding: take a daily progress photo, drink a gallon of water, follow a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors regardless of weather), and read 10 pages of a non-fiction book. Miss one task, and you start over at day one. "If you're already looking for excuses, there are plenty out there," Jennifer says. "There will always be an important event coming up. The weather won't always be 70 and sunny." But the rewards are worth every sacrifice.

The First Week Breakthrough

Woman,Walking,In,The,Park,With,Bottle,Water,In,Summer​Daily WalksShutterstock

Committing to something is always easier than maintaining it, especially when old habits try to pull you back. Jennifer started strong but knew the real challenge would come during her commute days. "I don't know yet if I'm going to share this, or if I want to put it out there again with the world that I'm trying again," she confessed early on. "I know my family is not going to want me to do this again, so I haven't told anyone because I truly was at a really, really dark place last time." Despite her doubts, the results came quickly—she dropped 5.2 pounds in just one week, proving that immediate payoff can fuel long-term commitment.

Overcoming Social Pressure

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Social situations become minefields when you're committed to strict habits. Jennifer faced this head-on during work dinners and celebrations. "Everyone was drinking wine. They were like, 'Oh Jen didn't get a glass.' They told the waiter it was my birthday. He got me a little shot of vodka and pineapple juice. I gave it to a co-worker," Jennifer recalls. She even resorted to smashing cake into a napkin to avoid breaking her commitment when pressured to eat dessert. While these moments were challenging, they strengthened her resolve and showed that saying "no" gets easier with practice.

The Weather Won't Stop You

Girl under RainShutterstock

Mother Nature doesn't care about your fitness goals, but true transformation means persevering anyway. "It's pouring. So this is what I looked like coming back into work. I'm soaked. My pants are soaked. My shoes are soaked. My socks are soaked. I look like a wet dog but I got my 45 minutes in so that's what counts," Jennifer shared after a particularly brutal outdoor workout. Through rain, cold, and exhaustion, she never missed a day. Your excuses about weather conditions will seem insignificant after seeing what's possible with true commitment.

Hitting the 38-Day Milestone

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

Breaking past your previous failure point creates powerful momentum. Day 38 marked a significant psychological milestone for Jennifer—the day she had given up during her first attempt. "I am feeling so happy. My spirits are very high. I am on cloud nine, honestly," Jennifer revealed. "I'm gonna accomplish it this time around. I know I'm gonna hit all 75 days." Pushing through your former breaking point proves that your past doesn't define your future. You can rewrite your story with persistence.

The Physical Transformation

Woman trying dress in looking in mirror cheerful and happy.How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstock

Consistent effort yields undeniable results. Jennifer lost an impressive 25 pounds during her 75 Hard journey, but the benefits went far beyond numbers on a scale. "My mom kept commenting on how my face looks so much skinnier. I just look in the mirror and I look at myself in the camera so much that I don't really notice the changes," Jennifer remarked. Sometimes others notice our transformation before we do. Your daily progress may seem small, but others will see the dramatic difference when your discipline accumulates over weeks and months.

Developing Healthy Nutrition Habits

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Food discipline isn't just about following rules—it's about developing better awareness of your body's actual needs. "Something I really struggle with and something I'm really working on is trying to control food noise and figuring out am I eating because I feel like it's time to eat or am I eating because I'm hungry," Jennifer shared. Throughout the challenge, she learned to resist social eating cues and listen to her body instead. You'll discover that many of your eating habits are based on convenience or social pressure rather than genuine hunger.

Finding Joy in Movement

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

Exercise becomes something you crave rather than dread when it becomes part of your identity. Jennifer gradually shifted from reluctant workouts to enthusiastic movement. "I feel so good. If I could, I would do midday workouts all the time. I feel like I have the most energy to do my best workouts," she noticed by the end of her journey. Your relationship with physical activity can transform completely when you commit to consistent practice regardless of motivation.

The Mental Transformation

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.12 Ways to Lose Weight Simply by WalkingShutterstock

The physical changes are impressive, but the mental shift is what truly lasts. "I give up too often and I'm changing who I am. I'm not that person anymore. I don't give up on things. I follow through with things. I accomplish my goals," Jennifer declared during the final third of her challenge. This mental toughness extends to every area of life, from career ambitions to personal relationships. You'll develop a proven track record with yourself that builds unshakable self-trust.

Life After 75 Hard

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Completing a challenge means nothing if you return to old habits. The true test comes after day 75. "In the nearly two months that have passed since doing 75 Hard, I've lost even more weight and feel better than I ever did," Jennifer reported. She maintained her reading habit, consistent workouts, outdoor walks, and even added weight training. The challenge provided the structure to develop habits that became a sustainable lifestyle. Your transformation doesn't have to end when the challenge does.

Start Your Own Transformation Today

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.​HydrationShutterstock

Jennifer's journey proves that ordinary people can achieve extraordinary results through consistent discipline. She started just like you—uncertain, with plenty of excuses and past failures. Yet 75 days of unwavering commitment completely transformed both her body and mindset. "If someone told you that you could change your entire life in just two and a half months, would you do the work necessary to make the change?" Jennifer asks. The answer is up to you, but her results speak for themselves. What could you accomplish in the next 75 days? 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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