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9 Easy Ways to Lose Weight Without Diets

Vicky Justiz offers various ways you can lose weight that don’t involve seriously restricting your diet.

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Do you want to lose weight without going on a diet? It’s totally possible, according to one health expert. Vicky Justiz is a fitness trainer and influencer with millions of followers across social media platforms. In a recent video she reveals some easy ways to drop dress sizes that don’t involve dieting.


“Today we're gonna be having a little bit of a chat about how to stay in a calorie deficit to meet your fat loss goals,” she says at the start of the clip. “So if your goal is to lose fat, to lose belly fat, to tone up, to get all snatched, to get a small waist, I got you.” We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tips.

Calculate Your BMR

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She continues to explain that “losing fat is not just about exercise, about doing a bunch of cardio, it's also about getting your nutrition right, and that includes being in a calorie deficit. So let's break down what a calorie deficit even means,” she says, stating that a calorie deficit means burning more calories than you consume. She elaborates that a lot of people fail to calculate correctly because they only count the calories burned during exercise. “So your body already burns a certain amount of calories at rest. This is called your resting metabolic rate, also known as RMR,” she says. You need to add your resting rate to your “move” calories, which you can do using an online calculator. Once you find your BMR, you can use the approximation to “help you stay on track.”

Collingwood agrees that your total calories burned each day is a combination of your resting metabolism with the addition of calories burned “digesting food, doing daily activities like just walking around the house, store, work, etc., and then finally the exercise calories,” she says. “Every day is different depending on your daily activity and exercise calories, but the resting metabolism will pretty much stay consistent unless you have major weight or body composition changes.”

Don’t Be Too Specific with Calorie Counting

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She doesn’t recommend counting calories “to a specific fraction” because “it's not gonna be accurate,” and “it's not gonna be fun,” she says. “So how do we actually stay in a calorie deficit without spending every second of our lives counting our calories?” Counting calories exactly is not fun, “but it is good to have an idea of how many you need and how many are in the foods you are eating throughout the day,” notes Collingwood.

Nutrient Dense vs. Calorie Dense Food

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She adds that “what helps a lot with feeling full and satisfied while you're in a calorie deficit is prioritizing nutrient-dense foods and minimizing calorie-dense foods.”

Nutrient Dense Foods

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“Nutrient-dense foods are any kind of foods that have a lot of nutrients per calorie,” she explains, offering the examples of veggies, whole grains, eggs, and lean meats, “just like anything that has a lot of nutrients.” Because they've got a lot of nutrients, “they can help keep you full without being too calorie-dense.”

Calorie Dense Foods

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Then there are calorie dense foods, including junk foods, sweets, “even oils like olive oil is calorie dense,” she says. “However, olive oil also has a lot of nutrients. So it's kind of like both. So obviously, oil should not be avoided. I use olive oil in everything, but if you're trying to stay in a calorie deficit, you're not gonna be drenching all your food in like five tablespoons of oil.”

Make “Simple Swaps”

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“Sometimes it's all about making a simple swap,” she says. “Instead of having a huge, huge plate of rice and a little bit of protein, cut that rice in half. Add a bunch of veggies to your plate and increase the protein a little bit and you'll be feeling that meal a lot more satisfied and with probably the same or less amount of calories.” Collingwood loves the idea of filling up on nutrient dense foods, “which also tend to have a higher water, fiber, and protein content to keep you feeling full and satisfied,” she points out.

Eat Foods with High Water Content

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Another trick? “Focus on foods that have high water content,” she says, using the example of watermelon. “You find yourself feeling hungry like you are, just not satisfied. Eat a whole watermelon. I mean, maybe not a whole watermelon, but eat some watermelon,” she says. Other examples include hard boiled eggs and cucumbers.

Eat Lots of Protein

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“Another thing you should be doing is having a lot of protein,” she said, specifying that “at least around 30% of your calories should be coming from protein,” which you should include in every meal. “A lot of people have this misconception that protein is only for growing muscle and it is not. Muscle helps you stay really full. So it also helps sustain a calorie deficit. So I try to include some protein every single meal.”

Have Protein After Workouts

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“And after my workouts, I always have some kind of protein source,” she says, mentioning protein shakes and protein bars. While “you should try to get most of your protein from like your food sources,” supplementing with protein can be helpful. “It's what I do that helps me keep my protein intake up. It's just also a lot more convenient for me.”

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

Use Protein Bars as a Sweet Treat

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She also suggests using protein bars as an “alternative” to a candy bar or sweet treat. “It's a great alternative to having a candy bar or something that you eat and it still leaves you feeling kind of empty afterwards,” she says, adding that it satisfies her “crazy sweet tooth.” Any way you can get protein is good, as it helps keep you full, notes Collingwood. “Real food sources like meat, eggs, greek yogurt, cheese, legumes, etc. are good choices, but some protein bars and shakes can definitely fit as a replacement for sugary candy bars or high calorie coffee drinks,” she says.

RELATED: 3 Science-Based Workouts to Boost Your Fitness

Avoid Snacking

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Finally, she reveals that she avoids snacking. “I know that the habit a lot of people have, but snacking can really be a culprit. I try not to snack much. I just try to make sure my meals are nutritious and delicious and I feel satisfied after them and it kind of reduces my craving to snack on food,” she concludes.

Having a snack between meals is not the problem, “it is what and how much we are snacking on that can really make the difference between a good snack that can bridge appetite to a high calorie addition to your day that could contribute more calories than you need,” says Collingwood.

💪🔥Body Booster: Try adding protein to all of your meals, and slipping in a protein shake or bar when you aren’t getting enough.

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Calorie counting is not for everyone—if you want to lose fat but can’t or won’t count calories, there are plenty of other options. “Before you set out on your effort, make sure you know exactly what you’re trying to achieve,” says Harvard Health.


“Ask yourself, ‘How much weight do I need to lose to be healthy?’ Then set personalized goals, in achievable increments and introduce lifestyle changes to gradually lose weight and keep it off. Be prepared to adapt your lifestyle as necessary to maximize your chances of success.” Here are 10 ways to lose fat without counting a single calorie.

Walk 10K Steps Every Day

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A quick look at social media shows inspiring success stories of people who lost fat and got fit simply by walking every day. “Start with a simple goal, such as, ‘I'll take a 5- or 10-minute walk during my lunch break.’ When your 5- or 10-minute walk becomes a habit, set a new goal, such as, ‘I'll walk for 20 minutes after work.’ Find specific times for walks. Soon you could be reaching for goals that once seemed impossible,” says the Mayo Clinic.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Eat Lots of Protein

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Experts say 10-35 percent of your meals should be protein. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” says the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton

No Screens Before Bed

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Screens are disruptive to good sleep, which is crucial for fat loss and overall health. “Checking your phone stimulates your brain,” sleep medicine expert Michelle Drerup, PsyD, DBSM, tells the Cleveland Clinic. “You’re more active and awake. Even just a quick check can engage your brain and delay sleep.”

RELATED:15 Bedtime Rituals That Enhance Fat Burning and Aid Weight Loss

Get a Personal Trainer

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Using the expertise of a personal trainer could make the whole weight loss process much easier. “Personal trainers are results-driven and will work with you to achieve your fitness goals,” according to the Southern California Health Institute (SOCHI). “They will help you set realistic goals and create a plan to achieve them, ensuring that you are progressing and getting the desired results.”

Eat Satiating Food

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You don’t need to count calories to know certain foods offer plenty of volume and nutrients without encouraging weight gain. Leafy greens, salad vegetables, and fruits such as berries are a great choice. The more you fill up on healthy food, the less you will be tempted to eat unhealthy options.

RELATED:15 Superfoods to Rev Up Your Weight Loss

Eat More Fat

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Healthy fats such as olive oil, salmon, and avocado may accelerate your fat loss. “The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel,” says Harvard Health.

Use a Nutritionist

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A dietician can really help streamline the weight loss process. “There’s so much misinformation and so many mixed messages out there,” registered dietitian Tegan Bissell, RD, LDN, CDCES, tells the Cleveland Clinic. “As experts in food and nutrition, dietitians can help you sift through it all and point you to the science.”

Start Weight Training

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“Do strength training exercises for all major muscle groups at least two times a week,” says the Mayo Clinic. “Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.”

RELATED:10 Proven Ways to Conquer Your Exercise Struggles

Find An Active Hobby

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It’s so much easier to stick to exercise if it’s fun. Try tennis, pickleball, swimming, volleyball… whatever keeps you motivated. Being active with friends and family is also a great way to stay accountable and enjoy social time while working out.

Avoid Added Sugars

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Added sugar will quickly derail your healthy eating plan. “I don’t think we have enough evidence yet to suggest that sugar is the reason for the obesity epidemic,” cardiologist Chiadi E Ndumele, MD, MHS, tells Johns Hopkins. “But there is enough evidence to say that elevated sugar consumption is an important contributor to weight gain.”

💪🔥Body Booster: It’s so much easier to stick to exercise if it’s fun. Try whatever keeps you motivated.

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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.

Tired of obsessing over every calorie and still not seeing results? You're not alone. While counting calories works for some, it's not the only path to successful weight loss. Dr. Christie Risinger, a Board-Certified Internal Medicine Physician with over 15,000 hours of clinical experience, reveals simpler, evidence-based strategies that have helped thousands of her patients lose weight successfully. Here's what actually works, according to her research and clinical experience.


Start Small to Win Big

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger says in her post. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can make a real difference. She notes that this modest weight loss can even reverse type 2 diabetes and prevent pre-diabetes from progressing. "I don't say this to discourage anyone, but simply to give yourself some grace and help you to set realistic goals," she emphasizes.

Write It Down to Lose More

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Instead of obsessing over exact calories, simply track what you eat. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," Dr. Risinger explains. Start by writing down everything you eat and eliminate obvious sources of excess calories. "If you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day... that's about 50 pounds in a year," she warns.

Focus on Food Quality First

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"When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar," Dr. Risinger emphasizes. This simple approach often naturally reduces calories without the need for constant counting. She adds that "there are better health benefits if the protein source is from plants than when it's from animals."

RELATED:Woman Loses 72 Pounds in 7 Months Using Tirzepatide “I Can't Believe The Changes”

Try the Mediterranean Way

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Among all diets, one stands out: "As a physician, the one plan I would recommend for anyone, whether they're trying to lose weight or not, is the Mediterranean diet." Dr. Risinger explains its simplicity: "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat." The benefits go beyond weight loss: "The Mediterranean diet was associated with a decreased incidence of Parkinson's disease, Alzheimer's disease, and multiple cancers."

Make Eating Mindful

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Dr. Risinger emphasizes a crucial habit change: "I want to encourage everyone to make eating an activity that connects you with other people. Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This mindful approach naturally helps control portions without counting calories.

Use Apps Smartly

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Technology can make weight loss easier without calorie obsession. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps helped reduce caloric intake, increase fruit and veggie consumption, and helped people lose about five pounds," Dr. Risinger reports. She recommends choosing "any app that has interactive features with personalized messages and goal setting."

Build Sustainable Movement Habits

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Exercise shouldn't feel like punishment. "Physical activity should be done five to seven days a week for approximately 30 minutes or more," Dr. Risinger advises, but adds an encouraging note: "These minutes can be spread throughout the day." The goal is to find movement you enjoy and can stick with in the long term.

Create a Support System

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Success rarely comes alone. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," Dr. Risinger notes. She also recommends regular weigh-ins: "If you know early that you're gaining weight, you can make small adjustments." Importantly, research shows this habit doesn't increase anxiety or depression.

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Your Simple Success Plan

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Dr. Risinger's evidence-based takeaways:

  1. Set a realistic first goal of 5% weight loss
  2. Track what you eat without obsessing over calories
  3. Choose whole, unprocessed foods
  4. Follow Mediterranean-style eating patterns
  5. Make eating a mindful, social activity
  6. Use technology for support, not stress
  7. Move regularly in ways you enjoy
  8. Build a support system for accountability.

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.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.


Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

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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FACT CHECKED BY Christopher Roback
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 ten pounds a month depends on your starting weight—for those with plenty of excess fat to lose, it’s a more reasonable goal than for those who don’t. “Drastically cutting calories, eliminating entire food groups, or depriving yourself of foods you actually like are not strategies for long-term success. The good news is that you can permanently change destructive eating habits and break the ‘diet mentality’ for good,” according to Yale University. Here are 15 simple tricks to encourage fat-burning, weight loss, and overall health.


Try Intermittent Fasting

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For some people, it’s easier to not eat than eat just a little bit until meal times. “Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes,” says Harvard Health. “Traditionally, the benefits of fasting have been both spiritual and physical.”

Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Mediterranean Diet

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The Mediterranean diet doesn’t even feel like a restrictive diet. “It contains moderate amounts of yogurt, cheese, poultry, and fish,” says Harvard Health. “Olive oil is its primary cooking fat. Red meat and foods with added sugars are only eaten sparingly. Besides being an effective weight loss method, eating a Mediterranean style diet is linked to a lower risk of heart disease, diabetes, depression, and some forms of cancer.”

Skip the Cocktails

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Be very mindful of alcohol while trying to lose weight. “If you drink alcohol, keep in mind that it supplies calories but no nutritional value,” says Clark University. “A light beer, a glass of wine, or an ounce of liquor each has about 100 calories. There may also be health problems associated with drinking alcohol.”

Plant-Based Foods

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Healthy foods are non-negotiable when it comes to weight loss. “One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables, and whole grains,” says the Mayo Clinic. “Strive for variety to help you achieve your goals without giving up taste or nutrition.”

Meal Prep

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Prepping your meals can help you avoid unhealthy choices. “Busy, over-packed schedules can send you straight to the drive-thru if you don’t have a plan,” according to Yale University. “Make use of your downtime to develop a basic menu for the upcoming week, go food shopping, and batch cook. Keep healthful foods on hand so you can toss together a wholesome meal in no time.”

Keep Track

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“Use a food diary or tracking app to understand what, how much, and when you’re eating,” says the American Heart Association. “Being mindful of your eating habits and aware of your roadblocks can help you get real about your goals.”

Portion Sizes

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Watch those portion sizes! “It’s easy to overeat when you’re served too much food,” says the American Heart Association. “Smaller portions can help prevent overeating. Learn the difference between a portion and a serving and how to keep portion sizes reasonable.”

Healthy Fats

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Healthy fats are good for your health and waistline. The best part? They’re delicious, so you don’t feel deprived. “Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils,” says the Mayo Clinic. “Choose low-fat dairy products and lean meat and poultry in limited amounts.”

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Watch Your Calorie Intake

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While you don’t need to go on a strict diet for weight loss, you do have to keep calories in mind. “The bottom line: to lose weight you have to use up more calories than you take in,” says Yale University. “Since a pound is about 3,500 calories, you need to reduce your intake by 500-1,000 calories a day to lose about 1 to 2 pounds a week (don’t go lower than 1,200 calories a day though!).”

Steady Energy

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Try to keep your energy levels steady throughout the day. “Distribute your calories throughout the day rather than eating most of them after the sun goes down,” according to Yale University. “This helps to keep your metabolism fired up, prevents drastic swings in blood sugar and helps with portion control throughout the day.”

Move Your Body

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“While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge,” says the Mayo Clinic. Exercise can help burn off the excess calories you can't cut through diet alone.”

RELATED: 15 Proven Strategies to Drop 2 Pounds a Week with Minimal Effort

Keto Diet

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Many people find the keto diet effective for weight loss. “Research does show that keto is an effective way to jump-start weight loss and improve blood-sugar levels,” says Harvard Health. However, it is hard to maintain, and to date we are lacking long-term studies that show it to be a sustainable eating pattern for keeping weight off.”

Moderate Physical Activity

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You don’t have to spend hours at the gym to get results. “Physical activity is anything that gets your heart rate up, such as brisk walking,” says the American Heart Association. “Aim for at least 150 minutes of moderate activity a week. Move more, with more intensity, and sit less.”

Get Support

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Losing weight is so much easier when you have the help of the people around you. “Share your weight loss plan with someone you trust,” says the NHS. “They can help motivate you when you have a bad day.”

RELATED: 8 Steps I Used to Stop Sugar Addiction and Drop 30 Pounds

Don’t Obsess

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Don’t obsess about how fast you lose weight. Any progress is good progress! “We are richly endowed with genes that defend the storage of calories as fat,” says Michael Rosenbaum, MD, professor of pediatrics and medicine at Columbia University Vagelos College of Physicians and Surgeons, who studies how our bodies fight weight loss. “Even a small amount of sustained weight loss can have tremendous health benefits, and anyone who achieves this should be supported and admired.”

💪🔥Body Booster: Be mindful of portion sizes when trying to lose weight and keep it off.

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.

So, you want to lose weight. Most people will tell you that to do so, you need to start counting calories and ensuring you are eating in a caloric deficit. Not true claims one weight loss warrior, who lost a whopping 160 pounds and changed her life. In a new viral video, Amber Clemens (@amber_c_fitness) offers nine alternatives to calorie counting. “You want to lose weight but don't want to count calories. Here are nine things to do that will help put you in a calorie deficit.” Here is what you can do to lose weight without doing math; we also asked for the opinion of a Board Certified Sports Dietitian.


Amp Up Your Protein Intake

@amber_c_fitness

9 things that can help you lose weight that have nothing to do with counting calories. #weightloss #weightlosstips #easyweightloss #beginnerweightloss #beginnerworkout #caloriedeficit

Number one, eat more protein. “Protein is a macronutrient that takes the longest to digest, so it keeps you fuller for longer and helps maintain your muscle mass,” says Clemens. According to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, protein needs depend on body size, gender, and activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Cook Your Meals

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“Number two, cook at home more often,” instructs Amber. “The amount of hidden calories in some fast food or take-out food is astronomical. Trust me.” Studies confirm that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Related: The Best Foods to Eat Before and After Fasting, According to Dave Asprey

Get More Steps In

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Number three, walk more, she suggests. “Walking is sustainable. Most everyone can do it. Give yourself a step goal and stick to it.” Science, including a 2018 study published in the journal Obesity, supports that walking 10,000 steps a day promotes weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine have linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with a more negligible risk of heart disease, heart failure, and strokes.

Reduce Liquid Calories

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“Four, reduce or cut out liquid calories. They add up very, very fast,” she says. Soft drinks, sugary coffee drinks, juice, and even smoothies are examples of liquid calories.

Amp Up Fiber Intake

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“Number five, eat more fiber-rich foods, fruits, veggies, high-fiber wraps, things like that,” says Amber. “Fiber, along with protein, will help keep you fuller for longer and is crucial for proper gut health.”

Lift Weights

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“Number six, lift weights multiple times per week. Having more muscle in your body requires your body to burn more calories to maintain it. Plus, just having muscle on your body is beneficial in so many ways,” says Amber. The Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It can also help you:

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

Make Food Swaps

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Number seven, make easy food swaps. “I have a bunch of examples of these on my page. Just swapping out a few ingredients can automatically save you a lot of calories,” she says. This could be swapping out pasta for zucchini noodles or chickpea pasta, white bread for whole grain, or using Avocado Oil spray instead of Olive Oil.

Sleep More

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“Number eight, get more sleep,” advises Amber. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

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

Eat Smaller Portions

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“And number nine, eat smaller portions,” she concludes. For example, if you go out to eat at a restaurant, try to eat half your meal and take the rest home instead of trying to clean off your plate.

💪🔥Body Booster: Instead of restricting your diet, focus on adding things like protein and fiber. Also, try swapping out unhealthier ingredients with similar ones that offer more nutritional value.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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