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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.

10 Simple Food Rules That Make Losing Weight Faster and Easier

Follow these easy, actionable tips to shed pounds without stress or deprivation.

High angle above view photo of female chef raise arms showing her working place peel boiled shrimps cooking prepared ingredients red salmon grill pan wear apron kitchen indoors
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Losing weight doesn’t have to involve extreme diets or complicated meal plans. In fact, simple, sustainable habits are often the most effective way to achieve long-term success. By following these ten food rules, you can make smarter choices, keep your metabolism revved, and shed pounds more quickly and easily. These tips focus on balance, moderation, and nutrient-dense foods so you’ll feel energized and satisfied while making progress toward your weight-loss goals.


Start Every Meal with Vegetables

Buddha,Bowl,Dish,With,Chicken,Fillet,,Brown,Rice,,Avocado,,Pepper,Shutterstock

Kick-off each meal with a generous serving of vegetables to ensure you’re getting fiber, vitamins, and minerals. This not only fills you up but also prevents you from overeating calorie-dense foods later in the meal. Think roasted broccoli, a fresh salad, or sautéed greens. Starting with veggies also slows digestion, keeping your blood sugar stable and your metabolism humming.

Follow the Plate Method

Chicken,And,Salmon,Dishes,With,Buckwheat,,Green,Beans,,Broad,Beans,Shutterstock

Divide your plate into three sections: half for vegetables, a quarter for lean protein, and a quarter for whole grains or starchy vegetables. This ensures balanced portions, keeps your calorie intake in check, and provides the nutrients your body needs for weight loss. The plate method is easy to remember and works at home, in restaurants, or at social gatherings.

RELATED: This Coach Shares 10 Do's and Don'ts That Actually Keep Fat Loss Off Forever

Drink Water Before Every Meal

A,Glass,Of,Cold,Water,With,Ice,On,Rustic,Table.Shutterstock

Drinking a glass of water 15 minutes before each meal can help curb hunger and prevent overeating. Staying hydrated also supports digestion and keeps your metabolism running efficiently. If plain water feels boring, try adding a slice of lemon, cucumber, or mint for a refreshing twist.

Eat Protein with Every Meal

Diced,Tofu,With,Tomato,Sauce,In,PanShutterstock

Protein is essential for weight loss because it boosts metabolism, helps maintain muscle mass, and keeps you feeling full longer. Incorporate lean protein sources like chicken, fish, eggs, tofu, or beans into every meal. Even snacks can include protein, like a hard-boiled egg or a handful of almonds.

Limit Processed Foods

High,Fiber,Foods.,,Healthy,Balanced,Dieting,Concept..,Foods,High,InShutterstock

Processed foods are often loaded with added sugars, unhealthy fats, and artificial ingredients that can slow your weight-loss progress. Focus on whole, minimally processed foods like fresh produce, whole grains, and lean proteins. This shift not only improves your health but also makes it easier to control your calorie intake.

RELATED: The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Avoid Liquid Calories

Iced,Latte,Coffee,On,Plastic,Cup,Place,Marble,BackgroundShutterstock

Sugary drinks like soda, sweetened teas, and fancy coffee beverages add unnecessary calories without filling you up. Replace them with water, herbal teas, or black coffee to cut back on sugar and calories. This small change can have a big impact on your overall weight-loss progress.

Plan Ahead for Snacks

Smart,Snacking,Pack,Veggies,Dip,Together,In,A,Jar,.selectiveShutterstock

Unplanned snacking can lead to mindless eating and excess calories. Keep healthy, portion-controlled snacks on hand, like sliced veggies with hummus, a small handful of nuts, or a piece of fruit with nut butter. Planning ahead ensures you have nutritious options ready when hunger strikes.

Eat Mindfully

Mindful,Or,Mindless,Eating,Symbol.,Doctor,Turns,Cubes,And,ChangesShutterstock

Mindful eating helps you tune in to your body’s hunger and fullness cues. Slow down, chew thoroughly, and focus on the flavors and textures of your food. Avoid eating in front of the TV or while scrolling on your phone. Mindful eating prevents overeating and helps you feel satisfied with smaller portions.

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

Limit Late-Night Eating

Man,Eating,Late,Night,Time,Alone,At,Home,Or,ApartmentShutterstock

Eating too close to bedtime can disrupt your metabolism and interfere with digestion. Set a rule to stop eating two to three hours before bed. If you’re truly hungry, opt for a light, protein-rich snack like Greek yogurt or a hard-boiled egg to tide you over until morning.

Indulge Wisely

Bite,Sizes,Dessert,,Fork,And,White,PlateShutterstock

Denying yourself your favorite treats can backfire and lead to binge eating. Instead, allow yourself occasional indulgences in small portions. Savor the experience without guilt, and balance it with healthy choices throughout the day. This approach keeps you motivated and prevents feelings of deprivation. By following these simple yet effective food rules, you can make losing weight faster, easier, and more sustainable. 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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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 doesn’t have to involve extreme diets or complicated meal plans. In fact, simple, sustainable habits are often the most effective way to achieve long-term success. By following these ten food rules, you can make smarter choices, keep your metabolism revved, and shed pounds more quickly and easily. These tips focus on balance, moderation, and nutrient-dense foods so you’ll feel energized and satisfied while making progress toward your weight-loss goals.


Start Every Meal with Vegetables

Buddha,Bowl,Dish,With,Chicken,Fillet,,Brown,Rice,,Avocado,,Pepper,Shutterstock

Kick-off each meal with a generous serving of vegetables to ensure you’re getting fiber, vitamins, and minerals. This not only fills you up but also prevents you from overeating calorie-dense foods later in the meal. Think roasted broccoli, a fresh salad, or sautéed greens. Starting with veggies also slows digestion, keeping your blood sugar stable and your metabolism humming.

Follow the Plate Method

Chicken,And,Salmon,Dishes,With,Buckwheat,,Green,Beans,,Broad,Beans,Shutterstock

Divide your plate into three sections: half for vegetables, a quarter for lean protein, and a quarter for whole grains or starchy vegetables. This ensures balanced portions, keeps your calorie intake in check, and provides the nutrients your body needs for weight loss. The plate method is easy to remember and works at home, in restaurants, or at social gatherings.

RELATED: This Coach Shares 10 Do's and Don'ts That Actually Keep Fat Loss Off Forever

Drink Water Before Every Meal

A,Glass,Of,Cold,Water,With,Ice,On,Rustic,Table.Shutterstock

Drinking a glass of water 15 minutes before each meal can help curb hunger and prevent overeating. Staying hydrated also supports digestion and keeps your metabolism running efficiently. If plain water feels boring, try adding a slice of lemon, cucumber, or mint for a refreshing twist.

Eat Protein with Every Meal

Diced,Tofu,With,Tomato,Sauce,In,PanShutterstock

Protein is essential for weight loss because it boosts metabolism, helps maintain muscle mass, and keeps you feeling full longer. Incorporate lean protein sources like chicken, fish, eggs, tofu, or beans into every meal. Even snacks can include protein, like a hard-boiled egg or a handful of almonds.

Limit Processed Foods

High,Fiber,Foods.,,Healthy,Balanced,Dieting,Concept..,Foods,High,InShutterstock

Processed foods are often loaded with added sugars, unhealthy fats, and artificial ingredients that can slow your weight-loss progress. Focus on whole, minimally processed foods like fresh produce, whole grains, and lean proteins. This shift not only improves your health but also makes it easier to control your calorie intake.

RELATED: The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Avoid Liquid Calories

Iced,Latte,Coffee,On,Plastic,Cup,Place,Marble,BackgroundShutterstock

Sugary drinks like soda, sweetened teas, and fancy coffee beverages add unnecessary calories without filling you up. Replace them with water, herbal teas, or black coffee to cut back on sugar and calories. This small change can have a big impact on your overall weight-loss progress.

Plan Ahead for Snacks

Smart,Snacking,Pack,Veggies,Dip,Together,In,A,Jar,.selectiveShutterstock

Unplanned snacking can lead to mindless eating and excess calories. Keep healthy, portion-controlled snacks on hand, like sliced veggies with hummus, a small handful of nuts, or a piece of fruit with nut butter. Planning ahead ensures you have nutritious options ready when hunger strikes.

Eat Mindfully

Mindful,Or,Mindless,Eating,Symbol.,Doctor,Turns,Cubes,And,ChangesShutterstock

Mindful eating helps you tune in to your body’s hunger and fullness cues. Slow down, chew thoroughly, and focus on the flavors and textures of your food. Avoid eating in front of the TV or while scrolling on your phone. Mindful eating prevents overeating and helps you feel satisfied with smaller portions.

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

Limit Late-Night Eating

Man,Eating,Late,Night,Time,Alone,At,Home,Or,ApartmentShutterstock

Eating too close to bedtime can disrupt your metabolism and interfere with digestion. Set a rule to stop eating two to three hours before bed. If you’re truly hungry, opt for a light, protein-rich snack like Greek yogurt or a hard-boiled egg to tide you over until morning.

Indulge Wisely

Bite,Sizes,Dessert,,Fork,And,White,PlateShutterstock

Denying yourself your favorite treats can backfire and lead to binge eating. Instead, allow yourself occasional indulgences in small portions. Savor the experience without guilt, and balance it with healthy choices throughout the day. This approach keeps you motivated and prevents feelings of deprivation. By following these simple yet effective food rules, you can make losing weight faster, easier, and more sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 looking for some easy but effective weight loss tips? MishLove is a weight loss enthusiast who “lost 80 pounds naturally” and regularly shares tips on how she did it. In a recent viral video, she discusses how to lose weight fast. “I lost 80 pounds. I've been able to keep it off for three years,” she says. “I'm going to show you what I did at the beginning of my journey to get fast results, to keep me motivated to lose 80 pounds and keep it off for three years.”


Create a Weekly Food Plan

The first tip is to create a weekly food plan. “You need to know exactly what you're going to eat for the entire week. You need to know exactly what you're going to eat every single day, Monday through Friday, from your dinner to your snack, to your lunch, if you're going to make another snack dinner, how much water you're going to drink, if you're going to drink any tea,” she says in her post. She doesn’t prep meals, but she still makes sure she knows what she will eat and has everything she needs to make it. “Stick to the script, and I promise you it's going to work. If it's not on the list for that day, you do not eat it. Period. Point blank.”

Stop Eating When You Are Full

Tip number two is to stop eating when you are full. “No more overeating when you are full. You save it for later and go about your day,” she says. “I don't care how much your body craves it. Do not eat the food. Save it for later. You're not starving yourself. Once your body is satisfied, you're done.”

RELATED:I Lost 25 Pounds by Swapping Out These 6 Sugary Foods

Stop Eating Empty Calories

Tip number three is to stop eating empty calories. “Stop eating things that are low in protein, low in fiber, high in bad carbs, high in sugar. Eat intentionally. Eat things that are low in sugar, high in protein, high in fiber, and have no bad carbs. They are a little bad carbs and a little processed foods. Eat things that are going to help you on your fitness journey, such as a high fiber, high protein diet, which is going to take your weight loss journey to the next level,” she says.

4. Move Your Body More

Tip number four is moving your body more. “The perfect weight loss duo is eating less than what you're currently eating now and moving your body more than what you're currently doing. Now, those two together are going to take your body to the next level a lot faster than just doing, working ou,t or just eating properly. You want to do them together,” she says.

Drink Apple Cider Vinegar Drink in the Morning

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

“Tip number five is going to be drinking this every single morning on an empty stomach,” she says. It consists of six ounces of water, two tablespoons of apple cider vinegar, a hint of cayenne pepper, and half a lemon. “It is not gonna taste that good, but it's amazing for your gut,” she says. “It's going to help you with bloating, and it aids in weight loss. So drink that every single morning. I was very consistent with drinking when I first started my weight loss journey. That's going to take you to another level, trust me. Please be consistent with that.”

RELATED:10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks

Stop Drinking Sugary Drinks

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

Tip number six: stop drinking sugary drinks. “I was very good at this in the beginning. I always read the back of the labels of the drinks, and if there were anything more than five grams of sugar in them, I would not drink it at all. It was just way too much. Even now, to this day, I really do not drink anything that has more than five grams of sugar. For one, it is just way too sweet for me now. But reduce your sugary drink intake dramatically.”

Reduce Condiment Intake

Tip seven: you're reducing your intake of condiments that are high in sugar and high in calories. “For example, if you want barbecue sauce and you want to do Sweet Baby Ray's barbecue sauce with no sugar,” she says. “You're going to have to start looking at the labels and seeing how much sugars are in these sauces and how many calories because they do add up. Also, do not drown your salads in ranch or whatever salad dressing you're using. Your salad should not be white.”

Only Eat When You Are Hungry

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

Tip eight is understanding that it is okay to eat only when you are hungry. “Some days, you're going to want all your meals and all your snacks you have planned out. And then, some days you're only going to want two meals and one snack. Both days are okay. Do not force yourself to eat. But what you don't want to do is starve yourself. You never wanna miss out on a meal because you're trying to save calories,” she says. “All that's going to do is create a negative weight loss experience, and then you're going to gain the weight back.”

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

Start the Day with a High Protein Meal

A close up of soft boiled eggsShutterstock

Tip number nine is starting your day off with a high-protein meal. “It's going to keep you full longer. It was a staple when I first started. I do it now to this day. You want to make sure that your eating protein in the morning is going to keep you full. So, just carbs are not going to do it. Just fiber is not going to do it. Eat some protein,” she says.

Drink Ginger and Mint Tea Daily

Her last tip is to drink ginger and mint tea every single day. “Trust me, it's amazing for your skin, amazing for your gut. You can drink it multiple times a day, or you can just drink it once a day, but drink it after a meal, and you're going to feel great right after,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 without having to count calories? Try intuitive eating, urges one expert. Jannina Emilia is an intuitive healthy habit expert and coach who lost 22 pounds without calorie counting. In a new post, she reveals exactly how she did it. “Here’s what it actually takes to lose fat without tracking calories from a woman who did 7 years of research, lost 10kg (22lbs) unnecessary weight, never needs to diet again,” she wrote across the Instagram video.


It’s Possible to Lose Weight Without Calculating Anything

She starts by discussing “the science-backed truth” about intuitive eating. “All the time people come to me saying ‘if I just ate freely what I wanted, I would be the size of a tank’ (literally with those words),” she writes. “This brings us to the TRUTH: It is possible to lose that hindering body fat that bothers you (yup, been there too, sis!) while leaving all calculations and meal plans behind. Choosing to embody healthy eating this way has completely transformed my body & mind (and for a reason!!!)” she continues.

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

Focus on the Type and Amount of Food You Eat

Number one? “Embody the very basics of the correlation between food and body composition,” she writes. “The science: The type AND amount of food we eat have the biggest impact on our body composition (remember your weight is not just weight: it’s water, fat, muscle etc. that’s why using a scale to check your weight is a horrible measure)”

Focus on Quality Nutrition 80 Percent of the Time

Next, focus on quality nutrition 80% of the time. “The science: Providing volume and satiety with fewer (while still enough) calories naturally,” she explains.

Eat Food You Actually Like

You don’t need to eat food just because it’s healthy. “Eat all your fav foods daily,” she recommends. “The science: A balanced, realistic approach to eating that is sustainable for long term without extremes.”

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

Follow Hunger Cues

Next, listen to your body. “Give your body enough break from eating so that the natural cues appear, then act on those cues,” she writes. “The science: Following your body’s physiological signals is the most natural way to eat (HIII INTUITIVE EATING that’s packed with freedom😍).”

Eat Nutrient Dense Foods

She also suggests focusing on foods that will fill you up. “Fall in love with nutrient dense foods,” she writes. “The science: Our brains have the ability to reorganize and form new neural connections in response to experience and learning: you can rewire your brain to associate nourishing foods with pleasure, making it easier to choose them regularly.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Jenn Clayton is a Certified Weight Loss and Nutrition Coach and social media influencer. In her viral videos, she shares tips and tricks on how to lose weight — fast. “Today we're talking about how to lose 20 pounds as fast as possible,” she says in the clip. She also reveals that she lost “just under 140 pounds” by counting macros and calories. Here is exactly how she did it.


Lifestyle Changes Can Help You Lose Weight Fast and Keep It Off

Choosing between apple and donutShutterstock

Losing weight is challenging whether you're trying to lose five pounds or 20 pounds, and we know that steady weight loss keeps the weight off. Fast weight loss doesn't always keep the weight off long term, but there are definitely some healthy lifestyle changes that you can make while losing weight that will ensure that you do it quickly and keep it off long term,” says Jenn.

Set Realistic Expectations, Losing One to Two Pounds a Week

Scale Woman Feet Standing On Weight Scale In Bathroom. Cholesterol ControlShutterstock

“The first thing we always wanna do when we're setting out to lose weight is set expectations that are safe and reasonable. Losing weight safely typically means about one to two pounds per week. So, anywhere from 52 to 104 pounds lost safely over the course of one year. A balanced, nutritious diet moving your body, this is how you're going to keep those 52 or 104 pounds off long term,” she says.

1. Count Calories

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

“Tip number one to drop weight quickly is to count your calories,” says Jenn. “Basically, weight loss is going to occur when you take in less than you're putting out, whether that's in your day-to-day life exercise included, not exercise included because you don't have to exercise to lose weight. It's all about how many calories in versus calories out.”

Have Your Macros and Calories Done

“The best way to know what your calorie consumption would be for steady weight loss is to have your personalized macros and calories done,” she says. “I follow my own macros and calories, and that's led to my almost 140-pound weight loss.”

2. Drink More Water

women drinking water on the parkShutterstock

Number two is to drink more water. “Now, we hear this all the time: of course, drinking water is going to hydrate you. It's going to help with your hair, your skin, your nails, and just how you feel overall,” she says. “But drinking water actually has big benefits for weight loss.”

And, Swap It Out Sugary Drinks with It

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

“Part of the reason for this is you're going to be swapping beverages with calories for water, so things like alcohol, soda, pop juices, teas, energy drinks, swap those out for water that's going to save you calories. And remember we talked about calories and calories out, and it's going to hydrate. You flush everything out of your body, which leads to weight loss. The other great benefit of water is it's going to help you keep full. Water sits in your belly, takes up space in your belly, so it's going to help keep you fuller for longer,” she says.

3. Amp Up Your Protein Intake

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

“Number three, and this is probably the most important of all of this, and this is to increase your protein intake,” says Jenn. “Protein is king when it comes to weight loss. Again, your protein intake is going to vary from anybody else. The protein that you need every day is specialized for you, and that is part of that macro and calorie calculation.”

Protein Is Harder to Digest, So It Burns More Calories

“Protein is the hardest macronutrient for your body to digest, so it's harder than carbs. It's harder than fat. And when our body is digesting protein, it's burning calories. The act of digesting food burns calories. So, if it takes longer to digest protein, we're going to burn more calories in the process. And I don't know about you, but burning calories just digesting my food sounds pretty good. Not to mention, protein will keep you fuller for longer and satisfied between meals. So make sure that protein is part of every meal and snack,” she says.

4. Reduce Refined Carbohydrates

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Number four is to reduce your refined carbohydrate intake. “Now, this doesn't mean eliminating carbs altogether or restricting carbs. We really want to focus on slow-digesting carbs. Those are going to be the carbs that have fiber,” she says.

Slow Digesting Carbs Should Be 80 Percent of Your Carb Intake

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

She recommends things like rolled oats, sprouted bread, and quinoa. “Those are slow-digesting carbs. They should make up about 80% of your carb intake, and then that other 20% sitting over here can be some of those fast-digesting carbs like rice cakes, chips, crackers, and cookies. Those types of things are okay to have in moderation. But if we reduce those processed carbs and really focus on unrefined slow digesting carbs, again, it will keep us fuller for longer, and it takes our body longer to digest, therefore burning more calories,” she says.

5. Lift Weights

Exercising with smile. Young beautiful fit woman in sportswear exercising with dumbbells in green parkShutterstock

Number five, start lifting weights. “I can't stress how important this is. Now, this doesn't mean that you have to go to the gym and do a 150-pound deadlift. You can actually focus on lightweights with high reps,” she suggests.

You Will Build Lean Muscle

Beautiful strong sexy athletic muscular young caucasian fitness girl workout training in the gym on diet pumping up abs muscles and posing bodybuilding health care and fitness conceptShutterstock

“This is going to build lean muscle. Lean muscle burns calories at rest. So the more lean muscle you have on your body, the more calories you're going to burn, doing absolutely nothing. So, sitting around watching TV, you're burning calories with that lean muscle, and the only way to build lean muscle is to lift weights. Not to mention, when we're experiencing a calorie deficit and we lose weight, remember that weight is made up of water, fat, and lean muscle. We're going to lose some of our lean muscle. So we want to make sure that we can maintain and build as much as possible while losing weight. And remember, the amount of lean muscle in our body decreases as we age. So lifting weights is even more important as we get older,” says Jenn.

6. Eat More Fiber

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Number six, eat more fiber. This goes right along with eating more protein. It's going to help keep you fuller for longer. And when we have a higher protein diet, we can have issues going number two, and by eating enough fiber that's going to alleviate those issues.

Here Are Some Great Sources

Composition with assorted organic vegetables and fruits.Shutterstock

She also points out that fiber fills you up. “Not to mention the benefits of keeping us full. Fruits, vegetables, whole grains, nuts, and seeds, these are all amazing sources of fiber,” she says.

7. Follow a Sleep Schedule

Good morning, new day, weekend, holiday. Happy middle aged woman lying on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

Number seven, follow a sleep schedule. “Sleep is so important for weight loss, maybe even as important as being in a calorie deficit. When we lack sleep, our body wants energy. The energy we would have gotten from getting enough sleep increases the cortisol levels in our body, which makes us crave foods that give us energy. And what are those foods? Fast digesting carbs, cakes, cookies, crackers, candy, sugar, things that give our body instant energy,” she says.

Practice Sleep Hygiene with These Tips

Fresh shower behind wet glass window with water drops splashing. Water running from shower head and faucet in modern bathroom.Shutterstock

“Some tips to improve your sleep are getting seven to eight hours of sleep each night, practicing a calming bedtime ritual before bed, such as reading or taking a relaxing shower, going to bed and waking up at the same time each day, even on the weekends,” she continues. “Limiting screen time before bed, minimizing your intake of caffeine and large meals before bed, and reducing sources of light noise. And lastly, keep the room where you sleep at a cool temperature. These are really, really important facets in getting in your sleep, which leads ultimately to faster weight loss.”

8. Set Goals and Stay Accountable

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Number eight, set a reasonable goal and stay accountable. “Consistency is key. Consistency over perfection,” she says. “Whatever goal you have for yourself, it should be reasonable, and it should keep you motivated. When I was in the bulk of my weight loss journey, I always had a goal of reaching the next weight decade, 190 pounds two, a hundred eighty-two, a hundred seventy. That was my goal.”

Reward Yourself

ice-creamShutterstock

“Every time I reached a new weight decade, I rewarded myself with something not related to food that helped keep me motivated, helped keep me accountable, and I was very consistent in not only the foods that I chose but also moving my body regularly,” she reveals. “Set realistic and small goals that eventually lead to a big goal because that's really what's going to keep you motivated. Consistency over perfection. That's the key to weight loss.”

9. Add Cardio to Your Routine

Young,Women,Running,On,A,Treadmill,,Exercise,At,The,FitnessShutterstock

Number nine, add some cardio to your routine. “This doesn't mean you have to go to the gym and sweat it out for hours upon hours. You can do some simple cardio that's going to help burn extra calories and remember, calories in, calories out. That's how we lose weight.”

RELATED: 11 Signs Ozempic Is Not for You

Here Are Examples of Cardio to Do

Running Women Jogging in CountryShutterstock

“Some great examples of cardio that you can add to your day are things like walking, running, jumping, rope, rowing, hiking, and biking. Maybe 20 minutes three times a week is a great place to start. Just moving our body overall not only helps with mobility, flexibility, maintaining lean muscle but also helps with weight loss,” she says.

10. Eat Slowly and Mindfully

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

Number 10 is to eat slowly, is to eat slowly and mindfully. “Don't be distracted when you're eating. Turn off the tv, and put your phone away. Really focus on your food. Take small bites and chew them really well. I know that I'm a fast eater, so what works for me is setting my silverware down between bites. That way, I actually have to focus on chewing what's in my mouth, swallowing that, and then picking up my silverware again for the next bite. It's actually recommended to chew your food about 20 times before swallowing,” she says.

Eliminate Distractions

Diverse Mediterranean cuisine for health benefits. Vegan woman bites veggie rich toast with avocado slices and leafy greensShutterstock

“Eliminating any distractions is going to lead to mindful eating, and you're going to enjoy your food. Eat it slower, which sends a signal from your stomach to your brain that you've consumed. Food keeps you full, you don't overeat, and it's a great way to really enjoy the amazing foods that you're eating,” she points out.

Losing 20 Pounds Is Stressful, But Doable

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

“Losing 20 pounds or really losing any pounds is very, very stressful. It can be very frustrating, but there are some things that you can do in your day-to-day life that not only speed up your weight loss but help you keep it off long term,” she says at the end of the clip.

Talk to Your Doctor First

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“Make sure that you talk with your doctor before starting any new exercise routine. And remember consistency over perfection. We're not going to be perfect on our weight loss journey. Really, truly, 80% of eating on plan and 20% of eating off of plan are going to lead to amazing quick results with weight loss,” she continues.

RELATED: 5 Ways to Speed Up Your Metabolism

Be Patient

Finally, be patient. “Patience is the key to determination and motivation. Remember, setting small goals that lead to a big goal will keep you motivated, get the weight off, and keep it off long term,” 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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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

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“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

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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

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“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

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“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

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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

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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

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“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

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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

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“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

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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

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“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

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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

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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

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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

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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

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“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

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“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

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“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

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“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

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“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.

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 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

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"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

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"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

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"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

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If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

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"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

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A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

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"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Emma Hooker
Copyright emmaa.getsfit/Instagram
Evidence-Based

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

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

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

Do you want to start your weight loss journey but aren’t sure what exercises to do? One expert has a simple routine that helped her lose big. Emma Hooker is a Certified Fitness & Nutrition Coach who lost weight via sustainable habits and non-restrictive lifestyle habits. “Down 160 pounds,” she writes, sharing a before and after photo and sharing her beginner dumbbell workout.

Focus on Form Over Weight

“Starting your weight loss journey can feel overwhelming, but I promise you, we all start somewhere! This beginner-friendly push workout is perfect if you want to start working out! Remember: Form > Weight ALWAYS! Start light and focus on feeling the movement in the right muscles,” she says.

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

Here Is the Workout

  • Dumbbell floor press: 3 sets of 10-12 reps
  • Dumbbell shoulder press: 3 sets of 10-12 reps
  • Dumbbell chest fly: 3 sets of 10-12 reps
  • Dumbbell lateral raise: 3 sets of 12-15 reps
  • Tricep kickbacks: 3 sets of 12-15 reps
  • Overhead tricep extensions: 3 sets of 10-12 reps
  • Rest 60-90 seconds between rounds.

Pro Tips

She also offers the following pro tips, reminding beginners to “focus on form first. If you need to do fewer reps or take longer breaks, that’s totally okay! Listen to your body.”

• Start with a 5-10 minute walk to warm up your body

• Keep your core engaged throughout each movement

• Breathe! Exhale on exertion

• Take your time between sets

• End with a gentle 5-10 minute walk to cool down

• Stay hydrated!

She Used to Weight 330 Pounds

In another post she discussed her weight loss journey. “When asked what my dream life would be 3 years ago, I would’ve said material thing. Ask me today? This is my dream life. I am living out every adventure that I couldn’t do when I was 330 pounds. I’m doing this for old Emma, who never thought there would be a way out. I savouring the freedom denied to me when I was at my heaviest,” she says.

It’s Never Too Late to Get in Shape

“I am sharing my story with hundreds of thousands of people. It isn’t about the number though. It’s about reaching that one person, showing them that it’s possible. Reminding them that it is never too late and you are never too far gone. I am a warrior, emerged from the shadows, and with a flame ignited within me that will never be extinguished,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.