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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.

Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

Transform your weight loss journey with these honest insights.

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The journey to better health often feels overwhelming, with each step on the scale seeming like a battle against impossible odds. Nikki Madoch knows this struggle intimately. As a certified nutrition coach and personal trainer who lost 70 pounds through Weight Watchers since 2020, she's learned that success isn't just about numbers on a scale. Her journey, which has inspired over 200,000 followers, reveals powerful lessons about sustainable weight loss that could transform your approach to healthy living.


Start Living Now: You Don't Have to Put Life on Hold

The fear of missing out on life's celebrations often holds people back from starting their weight loss journey. "I always thought that I had to be very restrictive when it came to holidays and events," Nikki reveals in her post. She discovered that success doesn't require complete sacrifice.

"I started to realize that it was fine. I wasn't going to lose all my results overnight, so enjoying a day or two of some indulgent things was fine," she explains. This realization transformed her approach to social events and holidays.

Nikki developed practical strategies to maintain balance: "I like to make sure I have a filling meal before I go to a family party or an event because then I'm not as likely to overeat on the indulgent stuff, but I can still enjoy it." She applies this same principle to everyday treats: "It's kind of like how I have an apple after dinner before I have dessert. It kind of fills me up a little bit, but then I'm still able to enjoy what I want to."

Build Your Confidence: Every Small Win Counts

Self-doubt and fear of judgment can be paralyzing. "For so long, I avoided even trying to lose weight because I felt shame and embarrassment," Nikki admits. Her confidence grew not just from physical changes, but from proving to herself that she could succeed.

"I was gaining this new confidence because I had never had success losing weight, and I couldn't believe I was actually doing it," she shares. The transformation went beyond numbers on a scale: "I for so long thought that if I could just figure this out, I felt like I could do everything else."

This newfound confidence helped her overcome concerns about others' opinions: "I was focusing on my health and my future, and the reason I was doing it is so that I could be a better person for other people as well."

Navigate Plateaus: Keep Your Journey Fresh

Weight loss isn't always linear, and that's okay. "Plateaus and burnout are completely normal," Nikki explains. She emphasizes the importance of creating sustainable habits you enjoy.

When facing her own plateau, Nikki learned to adapt: "I had to realize that there were some things that I could do to mix it up to kind of kickstart things again, whether it's switching up the foods I ate, the grocery stores I shopped at to get different ingredients and the workouts I was doing."

She discovered the importance of realistic goal-setting: "I had to reevaluate and realize, okay, maybe the goal weight I set for myself wasn't a healthy weight. Still to this day, I haven't gotten close to it, so maybe that was a little bit too low."

Choose Real Food: Find What Works for Your Body

The allure of fat-free and sugar-free options can be misleading. "When I first started, I was in a frenzy trying to find the lowest point of everything," Nikki recalls. She learned that there are better choices than these alternatives.

Her experience led to a more balanced approach: "I've really gotten a lot of those products out of what I eat and focus more on whole foods." However, she emphasizes flexibility: "Of course, I do have processed foods that I eat. It's all about balance and moderation."

This balance includes plenty of nutritious options: "I do eat a good amount of fruits and veggies and lots of protein, and I do have a lot of sources of whole foods."

Focus on Energy: Feel Better Every Day

Perhaps the most profound lesson was shifting focus from appearance to well-being. "Weight loss is so much more about how I feel than how I look," Nikki reflects. She found that increased energy, better sleep, and the ability to keep up with family became more motivating than aesthetic goals.

The changes were noticeable from the start: "Even a week in, I was feeling so much better. I had so much more energy and didn't feel as bloated, didn't feel just as weighed down."

This focus on feeling good became her lasting motivation: "What keeps me going is being able to move my body, being able to do fun activities outside, inside, run around with the dogs, play with my niece and nephew, and keep up with them, carry them around. Those things are what are important to me."

Make It Sustainable: Your Journey, Your Rules

Looking back on her success, Nikki emphasizes the importance of finding your own path: "I didn't restrict, I didn't do all of the things that I did in the past that made me miserable. I instead just took it a day at a time and focused on making it sustainable and enjoyable."

RELATED: Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days

The Science Behind Sustainable Weight Loss

While personal experiences are valuable, scientific research supports many of Nikki's discoveries. According to the National Weight Control Registry, "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key factors mirror Nikki's approach: regular physical activity, consistent eating patterns, and ongoing self-monitoring.

Protein: Your Weight Loss Ally

The Mayo Clinic reports, "Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction." This scientific finding explains why protein-rich meals can help maintain progress. For optimal results, WebMD suggests "Aiming for 25 to 30 grams of protein in each meal supports muscle maintenance" during weight loss.

RELATED: 10 Ways She Found Her Happy Weight After 20 Years of Dieting

Timing Matters: When You Eat Counts

The National Institutes of Health says, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." They caution, "Eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

The Power of Preparation

Research supports the importance of meal preparation. The Mayo Clinic reports, "Regular meal preparation is linked to healthier eating habits, increased fruit and vegetable intake, and reduced consumption of processed foods." Harvard Health adds, "Preparing meals in advance allows for better portion control, reducing the likelihood of overeating and aiding in weight management."

Balanced Nutrition: Your Foundation for Success

According to the Mayo Clinic, "A balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." This flexible approach allows for personalization while maintaining nutritional balance.

Harvard Health stresses fiber's importance, noting that "High-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating. Studies suggest consuming 25-30 grams of fiber daily is associated with improved weight management outcomes."

RELATED: She Walked 15K Steps for a Year and Discovered Something Unexpected About Food Freedom

Hydration: The Often Overlooked Factor

WebMD highlights that "Staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness." This simple strategy complements other weight loss efforts and becomes especially important when increasing protein intake.

The journey to better health is deeply personal yet universal in many ways. As Nikki's experience and scientific research both confirm, sustainable weight loss comes from finding an approach that fits your life, not the other way around. Whether you're just starting or looking to maintain your progress, remember that feeling better – not just looking different – is the true measure of success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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Are you curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

theemilychristensen
Copyright theemilychristensen/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.

Are you curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

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

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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.

Do you want to lose weight the right way? Leanne Ellington, 41, stopped weighing herself after she topped the scales at 250 pounds. However, she decided to change her life and embarked on a weight loss journey, going on to lose 90 pounds. Here is everything she did to get down to 160 pounds.


She Was Overweight as a Kid

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Leanne’s weight struggles started when she was young. She explains that she was an “overweight, sedentary, unhealthy” kid and teenager, “and I brought that into adulthood with me.

She Stopped Weight Herself Because of the “Shame”

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“I stopped weighing myself after I reached 250 pounds. The shame became too much to bear,” she continues.

She Hit Her “Enough Is Enough” Point in Her 20s

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“I hit my ‘enough is enough’ point in my early 20s when I realized that I was a shell of a version of myself, and I was not showing up as a reflection of who I was created to be. Yes, it was about the weight, but it was more about getting my life back,” she continues. “Now I weigh around 160 pounds.”

Initially, She Lost the Weight Doing the Wrong Things

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Leann reveals that her weight loss journey didn’t get off to the healthiest start. “Unfortunately, I did it in all of the wrong ways, and I gave myself disordered eating and a horrible self and body image to get there,” she said about her initial 100-pound weight loss. “All in all, it took about a year.”

She Then Would Gain and Lose 20 to 40 Pounds at a Time

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After that, she went through the "bounce back effect" over and over. “I would gain/lose, gain/lose 20 to 40 pounds at a time until I healed the root problem,” she says.

She Discovered Strength Training

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This was when she discovered strength training. “I was fortunate enough to learn about the power of resistance training pretty early on, so I was able to functionally train (and tone) my entire body along the way. That was one of the ways I also prevented excess skin,” she says.

RELATED: I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”

She Eats Mostly Nutrient-Dense Foods

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As for her diet, Leann eats mostly “nutrient-dense, hearty, and delicious foods,” she says. “But I allow myself treats from time to time, never depriving myself. Deprivation and restriction is the opposite of freedom. But also, it's about making sure that my day-to-day way of eating is delicious and filled with foods that I can enjoy so that I don't ever feel deprived or restricted.”

Nothing Is Off Limits

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“Nothing is off-limits for me. I eat in a certain manner most of the time because I’m always focusing on how I want to feel (and eating foods that will help me reverse-engineer that). But I’m human, and allowing myself a delicious warm chocolate chip cookie or a slice of my favorite cake with buttercream is part of how I create balance in my life. Because if loving warm chocolate chip cookies is wrong, I don’t want to be right,” she says.

She “Retrained” Her Mind

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What was her biggest achievement on her weight loss journey? “ It has more to do with the way I retrained my mind, my brain, and my heart when it comes to food and my body,” she says. “I completely healed and changed my relationship with food and my relationship with my body. I stepped into a new identity that reflects the woman that I want to be, rather than just focusing on a number.”

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

And Stopped Using Foods as a “Coping Mechanism”

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She adds that when she was just focusing on a number as her definition of “success,” it kept her “chained inside a prison of restriction, deprivation, punishing my body, and doing things that didn’t serve me,” she says. “When I healed what was happening in my brain and learned how to be emotionally available to myself without using food as a coping mechanism, everything shifted.”

You Must Change Your Identity to Get Rid of Old Thinking

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“My biggest setback was the realization that I lost 100 pounds and totally made over my body, but my self-image was still seeing myself through (what I call) fat goggles,” she says. “Because I never changed my identity and self-image, I just brought the old way of thinking with me. But that was also a blessing because it forced me to go heal the problem and address the root cause of my relationship with food and my body. “

You Can’t “Positive Think” Your Way Through Body Struggles, She Says

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“I think one of the biggest misconceptions when it comes to body image is just to ‘positive think’ your way through body image struggles, but that never allows you to reconcile what’s actually happening in the present moment,” she says. “And those struggles will keep coming back if you don't address them.”

Feel Your Feelings

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“Now I've learned how to feel those feelings and hold space from them (even when they aren't fun), but then aim for peace and acceptance in that moment instead of slathering on ‘fake positivity’ because those emotions are so much more attainable in those moments,” she says. “And this is how I've learned to be emotionally available to myself in those negative body image moments -- instead of ignoring them, stuffing them down, or using feel-good affirmations that don't necessarily resonate.”

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

She Is Happy That More People Are Talking About Body Image Struggles

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“Honestly, I’m a bit biased, but I do love that disordered eating and body image struggles are becoming more of a mainstream topic,” Leann admits. “15 years ago, when I first started my journey, it wasn’t being talked about, but it’s so important. Integrating the mental, emotional, and social aspects of health and fitness is critical.”

She Is Following Positive People

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A big part of her social media strategy is more based on who she is not following. “It’s really important to me that I’m not following anyone that is perpetuating an unhealthy version of health,” she says. “For me, it’s more important to follow people who are helping spread positivity on the mental/emotional side of things. Because when that is in balance, all of your physical goals become possible. And without it, the physical stuff falls by the wayside. Her favorite account? The Good Quote.

Be the Best Version of You

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Her biggest piece of advice? “Make sure that you’re stepping into the identity of the version of you that would have that body, that would have that relationship with food, and that would have that confidence in herself,” she says.

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

It’s More Than Just Your Weight

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“It’s not just about your weight; it’s your thoughts about your weight. It’s not just about the food. It’s your thoughts about the food. It’s not just about your body. It’s your thoughts about your body. All of this matters so much more than the food or the workouts or the weight,” she says.

Stay Focused and Be Patient

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“For me, it’s about staying focused on the long game and thinking big-picture. When I'm only following my desires for the short-term gratification trap or rapid results, it's always at the expense of my health and goals AND at the expense of my happiness. Be the tortoise, not the hare,” she says.

Her Favorite Motivational Quote

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Her favorite motivational quote when it comes to fitness? “You will act like the sort of person you conceive yourself to be,” from Maxwell Maltz.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Follow Leanne Ellington on Social Media

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For more on Leanne Ellington, Author, Educator, & Podcaster, head over to her website. You can also follow her on Instagram. 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.

Are you struggling to lose weight? One expert claims that you need to understand a few fundamental things before you are successful. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new social media post, she reveals a few things she had to learn before losing weight. “5 truths about weight loss,” she writes. “Some truths need to be heard!”

Your Weight Loss Journey Is Going to Be Boring

Number one, “Your weight loss journey is going to be boring,” says Ring. “Showing up for yourself everyday isn’t as glamorous as you see on Instagram. You may find you want to eat the same thing everyday because it fits in your calorie target, and the scale may move so slow that you don’t have something new to celebrate everyday, and THATS OKAY! Consistency over time is boring but effective!”

You Need to Realign Your Expectations

“You need to realign your expectations,” is her second truth. “The first week or two of tracking you may see a drop on the scale from excess water and the pull back of everything you were eating, but after that it’s a slow roll to the finish line. I didn’t see my body change until month 3-4. The scale told me there was change, and measurements did too, but the physical changes took a while. I think a lot of it was in my head,” she writes.

Maintain a Calorie Deficit

“Any movement you do is going to be good, but you need to think about movement as a way to feel good, versus lose weight. To lose weight you have to be in a calorie deficit — meaning the most change is going to come from what you are eating vs how you are moving,” she says.

Calculate Your Own Calorie Gorals

“Use my journey as inspiration, but you need to calculate your own calorie goals,” she continues. “Your height, weight, age, and activity level may differ from mine. You need to focus on making small sustainable changes that fit within your current lifestyle, what you’re comfortable cooking and what you put on your dinner table. Trying to copy someone else’s world doesn’t set you up to achieve success in your world.”

There Are No “Good” or “Bad” Food Groups

And finally, there is no one food group that should be labeled as “bad,” she says. “You may find you have intolerances, but thinking that “if I eat carbs I’ll gain wait”, feels very restrictive. It’s all about moderation vs deprivation. Enjoy the things you want, just watch your portions.”

In Another Post She Elaborates on Other Habits

In another post, she elaborates on calorie deficit. “There was so much I thought I needed to do - gym, steps, weights, abs, more of this, more of that, supplements, oh wait, cortisol, and so on. It was too much! When I tell you that I was solely focused on my deficit, I literally was solely focused on my deficit,” she says.

She Recommends UsingTracking App

Her “guide to an EASY calorie deficit that WILL help you lose weight,” she adds, starting with finding a tracking app you enjoy. “People love MFP. My go to is @loseitapp. Let it calculate your TDEE for you, and tell the app you want to lose weight. It will calculate a deficit for you as well. I recommend you don’t eat too steep a deficit. Stay within the 250-500 range,” she writes.

Find an Accountability Buddy

Next, accountability can be easier with the help of a buddy. “Really though, make it a New Year’s resolution to do together. You’ve done far harder things together than logging your food for a week,” she writes.

Keep Health Food on Hand

Make sure to keep your kitchen stocked with healthy food. “Make sure your pantry and fridge are filled with supporting ingredients! 🛒 Here’s a grocery list for the 7 days,” she writes.

  • Protein: Ground turkey, breakfast patties, sausages, chicken breast, cottage cheese, yogurt, carton of egg whites, deli meat
  • Veggies: Head of broccoli, head of cauliflower, carrots, cucumber, lettuce
  • Fruits: Assorted berries, apples
  • Carbs: White rice, brown rice, quinoa, low cal tortillas, low cal English muffins
  • Snacks: Rice cakes, meat sticks, protein chips, diet coke, a chocolate treat, popcorn

Get Motivated with These Menu Ideas

Here is a sample menu, “alternate between options and snack away,” she writes.

Breakfast: yogurt bowls, cottage cheese with fruit, egg whites and breakfast sausages on muffins, egg tacos

Lunch: Chicken breast on a salad with cucumbers, deli sandwich on a muffin, leftovers from the night before

Dinner: chicken tacos, ground turkey stir fry with broccoli, sausages with cauliflower and rice. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Evidence-Based

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

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

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

The journey to better health often feels overwhelming, with each step on the scale seeming like a battle against impossible odds. Nikki Madoch knows this struggle intimately. As a certified nutrition coach and personal trainer who lost 70 pounds through Weight Watchers since 2020, she's learned that success isn't just about numbers on a scale. Her journey, which has inspired over 200,000 followers, reveals powerful lessons about sustainable weight loss that could transform your approach to healthy living.


Start Living Now: You Don't Have to Put Life on Hold

The fear of missing out on life's celebrations often holds people back from starting their weight loss journey. "I always thought that I had to be very restrictive when it came to holidays and events," Nikki reveals in her post. She discovered that success doesn't require complete sacrifice.

"I started to realize that it was fine. I wasn't going to lose all my results overnight, so enjoying a day or two of some indulgent things was fine," she explains. This realization transformed her approach to social events and holidays.

Nikki developed practical strategies to maintain balance: "I like to make sure I have a filling meal before I go to a family party or an event because then I'm not as likely to overeat on the indulgent stuff, but I can still enjoy it." She applies this same principle to everyday treats: "It's kind of like how I have an apple after dinner before I have dessert. It kind of fills me up a little bit, but then I'm still able to enjoy what I want to."

Build Your Confidence: Every Small Win Counts

Self-doubt and fear of judgment can be paralyzing. "For so long, I avoided even trying to lose weight because I felt shame and embarrassment," Nikki admits. Her confidence grew not just from physical changes, but from proving to herself that she could succeed.

"I was gaining this new confidence because I had never had success losing weight, and I couldn't believe I was actually doing it," she shares. The transformation went beyond numbers on a scale: "I for so long thought that if I could just figure this out, I felt like I could do everything else."

This newfound confidence helped her overcome concerns about others' opinions: "I was focusing on my health and my future, and the reason I was doing it is so that I could be a better person for other people as well."

Navigate Plateaus: Keep Your Journey Fresh

Weight loss isn't always linear, and that's okay. "Plateaus and burnout are completely normal," Nikki explains. She emphasizes the importance of creating sustainable habits you enjoy.

When facing her own plateau, Nikki learned to adapt: "I had to realize that there were some things that I could do to mix it up to kind of kickstart things again, whether it's switching up the foods I ate, the grocery stores I shopped at to get different ingredients and the workouts I was doing."

She discovered the importance of realistic goal-setting: "I had to reevaluate and realize, okay, maybe the goal weight I set for myself wasn't a healthy weight. Still to this day, I haven't gotten close to it, so maybe that was a little bit too low."

Choose Real Food: Find What Works for Your Body

The allure of fat-free and sugar-free options can be misleading. "When I first started, I was in a frenzy trying to find the lowest point of everything," Nikki recalls. She learned that there are better choices than these alternatives.

Her experience led to a more balanced approach: "I've really gotten a lot of those products out of what I eat and focus more on whole foods." However, she emphasizes flexibility: "Of course, I do have processed foods that I eat. It's all about balance and moderation."

This balance includes plenty of nutritious options: "I do eat a good amount of fruits and veggies and lots of protein, and I do have a lot of sources of whole foods."

Focus on Energy: Feel Better Every Day

Perhaps the most profound lesson was shifting focus from appearance to well-being. "Weight loss is so much more about how I feel than how I look," Nikki reflects. She found that increased energy, better sleep, and the ability to keep up with family became more motivating than aesthetic goals.

The changes were noticeable from the start: "Even a week in, I was feeling so much better. I had so much more energy and didn't feel as bloated, didn't feel just as weighed down."

This focus on feeling good became her lasting motivation: "What keeps me going is being able to move my body, being able to do fun activities outside, inside, run around with the dogs, play with my niece and nephew, and keep up with them, carry them around. Those things are what are important to me."

Make It Sustainable: Your Journey, Your Rules

Looking back on her success, Nikki emphasizes the importance of finding your own path: "I didn't restrict, I didn't do all of the things that I did in the past that made me miserable. I instead just took it a day at a time and focused on making it sustainable and enjoyable."

RELATED: Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days

The Science Behind Sustainable Weight Loss

While personal experiences are valuable, scientific research supports many of Nikki's discoveries. According to the National Weight Control Registry, "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key factors mirror Nikki's approach: regular physical activity, consistent eating patterns, and ongoing self-monitoring.

Protein: Your Weight Loss Ally

The Mayo Clinic reports, "Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction." This scientific finding explains why protein-rich meals can help maintain progress. For optimal results, WebMD suggests "Aiming for 25 to 30 grams of protein in each meal supports muscle maintenance" during weight loss.

RELATED: 10 Ways She Found Her Happy Weight After 20 Years of Dieting

Timing Matters: When You Eat Counts

The National Institutes of Health says, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." They caution, "Eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

The Power of Preparation

Research supports the importance of meal preparation. The Mayo Clinic reports, "Regular meal preparation is linked to healthier eating habits, increased fruit and vegetable intake, and reduced consumption of processed foods." Harvard Health adds, "Preparing meals in advance allows for better portion control, reducing the likelihood of overeating and aiding in weight management."

Balanced Nutrition: Your Foundation for Success

According to the Mayo Clinic, "A balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." This flexible approach allows for personalization while maintaining nutritional balance.

Harvard Health stresses fiber's importance, noting that "High-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating. Studies suggest consuming 25-30 grams of fiber daily is associated with improved weight management outcomes."

RELATED: She Walked 15K Steps for a Year and Discovered Something Unexpected About Food Freedom

Hydration: The Often Overlooked Factor

WebMD highlights that "Staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness." This simple strategy complements other weight loss efforts and becomes especially important when increasing protein intake.

The journey to better health is deeply personal yet universal in many ways. As Nikki's experience and scientific research both confirm, sustainable weight loss comes from finding an approach that fits your life, not the other way around. Whether you're just starting or looking to maintain your progress, remember that feeling better – not just looking different – is the true measure of success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Dan Obesity Expert
Copyright Dr. Dan/YouTube/Shutterstock
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.

“Microdosing” is a catchy term that is progressively being used by influencers and mainstream media. The overall concept is that lowering a dose of something – ranging from mushrooms to pharmaceutical drugs – somehow makes it healthier and more acceptable. Recently, people have even been discussing microdosing GLP-1 drugs, including Ozempic, Wegovy, and Mounjaro. However, according to one doctor, this isn’t a good idea. Dr. Dan Burton (@theofficialdrdan) is a “pharmacist by training and an expert in obesity management and medicine.” In a new YouTube video, he discusses the trend and reveals exactly why you should avoid it.

There Are Lots of Mixed Messages About Weight Loss Drugs

He starts off by explaining that there are a lot of mixed messages surrounding weight loss drugs. “A number of influencers and alternative clinicians first came out and said, Ozempic and Wegovy are dangerous. Then they started marketing various supplements of their own that naturally increased GLP-1 and are actually better than Ozempic and Wegovy. And now some of them have pivoted and are starting to say that, ‘Oh, you know what? You should actually only microdose Ozempic and Wegovy because that means it's, it's safer for you.’” He notes that the “opinions and marketing tactics” have “changed over time as we've got more and more wallets involved.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Drugs Mimic the GLP-1 Hormone Naturally Produced by the Body

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

He continues to explain how the drugs work. “Ozempic, Mounjaro, Wegovy and so on are medications that mimic the GLP-1 hormone that is naturally produced by our body. GLP-1 naturally helps to regulate our blood sugars as well as our appetite and satiety feelings,” he said. While they have been “revolutionary not only for obesity management but also diabetes management”, there is a “subset of individuals on the internet that will come out ringing the alarm bells to say otherwise.”

Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own Alternatives

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

Some of them have “quickly labeled these medications as being dangerous, unnatural, and started marketing and pushing their own natural safer supplements,” he says. “But that really didn't last too long because these medications, Ozempic and Wegovy have been shown to be so effective that the supplements just don't even touch them in terms of the results and benefits that could be had. In fact, some of the supplements don't do anything at all.”

RELATED:20 Possible Ozempic Side Effects

And Now, Some Are Recommending Microdosing

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“Now some of them are pivoting and moving away from this,” he said. Enter microdosing, the concept of using just a little bit of the weight loss drug. “So what exactly is being sold? What is this microdosing of Ozempic actually mean?” he asks. He reveals that the usual starting dose of these drugs is 0.25 milligrams once a week. “What these alternative clinicians and such are saying is to take a dose that's much, much lower than that, but it's still the exact same medication just at a lower dose. It's not at a microdose, just a lower dose than what we usually use.”

While It Sounds “Safer and Fluffy” There Is No Science Backing It

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The smaller dose is “being branded in a different way to make it sound that it's safer and fluffy and everyone's gonna be happy. So it's not a healthier alternative, it's it's just a dosage adjustment. And there's nothing scientifically special about a micro dose. There is no data insights or anything like that that demonstrates the efficacy or better acceptability in that sort of thing of smaller doses,” he says.

Everybody Needs a Different Dose

WARSAW, POLAND-10 JAN, 2025: Ozempic is an anti-diabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management.Shutterstock

He explains that because everybody’s body is different, it’s important to work with your own clinician to determine the proper dose. “Some people are going to get a great response at a very low dose, and it could be less than 0.25 milligrams or whatever the usual starting dose is,” he says. “Some people are gonna need a much higher dose to get a response and get the efficacy that we're trying to get out of the medication. And spoiler alert, that's because everybody is different.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

You Want It to Be Effective Without Side Effects

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

“Ultimately, these medications have gotten so powerful that we want to figure out what's going to work for you so that we get the balance of the benefit of the medication, but it's not causing you to have horrible, terrible side effects that you can't tolerate and are ruining your life. And unfortunately for some people, they just can't tolerate the medication at all.”

He Says That Microdosing Ozempic Is Just “Marketing Fluff”

Cheerful young sportswoman resting after workout at the beach, taking a selfie, drinking water, sitting on a fitness matShutterstock

“So microdosing as a concept sounds really fancy and such like that, but it's actually just marketing fluff. And really we should be using these medications with your healthcare team and various other resources that help you with lifestyle changes in management to find the dosage, the plan, and the thing that works for you,” he continues, adding that it’s “dicey” when “influencers and alternative clinicians who don't have any expertise with the actual medications or how to properly monitor individuals that are on these medications” start promoting their specific microdosing protocol or coaching program.

Consult with Your Doctor

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In conclusion, if you have been prescribed a weight loss drug, “you can skip the microdosing consultation with some alternative clinician. You just need to continue working with your healthcare team and provider in order to find the dose and such that works for you as well,” he says.

RELATED:20 Things to Avoid While on Ozempic

While They Might Lower Doses, It Needs to Be Up to an Expert

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“And yes, as a caveat, we may use lower doses or adjust things as someone gets to their maintenance weight,” he adds. “It might end up being a very low dose of one of these medications. But again, it should be done by clinicians that have the expertise and knowledge to properly monitor and dose adjust things for you.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Christine Stines christinestines
Copyright christinestines/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 shape up for Spring Break? Now is the time to get started. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new post, she reveals what to do if you want to be feeling confident in a swimsuit in a few months. “If I wanted to drop 25 pounds so I could rock my bikini by spring break (without weighing spinach), this is exactly what I would do,” she writes.

You Don’t Have to Track “Every Bite of Food”

“Here’s exactly what I’d do to lose 25 pounds by spring break without tracking every bite of food,’ she continues in the post. “First, realize weight loss for women is more than ‘eat less, move more.’ If that worked, it would’ve by now! Fat burning is all about blood sugar balance. Here’s what I’d do.”

Cut Out Sugar and Processed Foods

The first thing she recommends doing is cutting out sugar and processed foods. “This is crucial for balancing hormones,” she says.

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

Load Up on Protein and Fiber

Next, she recommends loading up on protein and fiber. “Key for blood sugar balance and feeling full! Aim for 0.8-1g of protein per pound of body weight and 25g of fiber daily,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Apple Cider Vinegar

Her third habit? ACV before meals. “Apple cider vinegar helps regulate blood sugar, slows digestion, and may reduce calorie intake,” she says. There is limited research that ACV may help to reduce high cholesterol and regulate blood glucose levels. However, it may damage the teeth or throat due to the acidity of the mixture. The best way to take it is by mixing one tbsp of ACV with water and drinking it through a straw.

Walk After Meals

Go for a walk after meals. “A brisk stroll within 30 minutes of eating lowers blood sugar and cortisol,” she writes.

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

Limit Alcohol

She also discourages drinking your calories. “Limit alcohol,” she says. “Skip or reduce it for 6 weeks.”

Stop Eating 3 Hours Before Bed

When it comes to food, stop eating three hours before bed. “Late eating, especially carbs, promotes fat storage and impacts sleep,” she says.

Get Enough Sleep

Her final tip? Sleep seven to eight hours a night. “Just one extra hour can lead to consuming 162 fewer calories daily!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dusty Young  Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
Evidence-Based

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

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

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

The age-old weight loss dilemma: How do you satisfy your hunger while cutting calories? Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that's taking social media by storm. The self-described "recovering fat kid" has compiled a game-changing list of 50 nearly zero-calorie foods that could transform your weight loss journey – and the best part? You can eat them virtually guilt-free.

"The math of weight loss is simple: you need to consume fewer calories than you burn," Young explains in his post. "But that doesn't mean you have to go hungry." His viral posts reveal a strategic approach to weight management that focuses on low-calorie, high-volume foods that keep you satisfied while maintaining a caloric deficit.

Young's method isn't just about what to eat – it's about how to eat smart. He advocates for loading up on nutrient-rich, filling foods that won't derail your calorie goals. His three-pronged strategy includes using these foods to bulk up meals, snacking on them between meals to manage hunger, and combining them with protein for lasting satiety.

Ready to transform your weight loss journey? Keep reading to discover all 50 zero-calorie foods (sorted by calories per 100g) that could change the way you think about dieting forever. Your path to sustainable weight loss starts here.

50.Cottage cheese (fat-free): 48 calories

Packed with protein and calcium, fat-free cottage cheese supports muscle maintenance and bone health. It's a creamy, satisfying addition to meals—spread it on toast, mix it into smoothies, or pair it with fruit for a balanced snack.

49.White fish (like cod): 48 calories

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Lean, high in protein, and low in calories, white fish like cod helps build muscle while keeping you full. Try it grilled with lemon and herbs for a light but flavorful meal.

48.Cranberries (fresh): 46 calories

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These tart little berries are loaded with antioxidants and vitamin C, great for immune support. Toss them into oatmeal, blend them into smoothies, or add them to a salad for a refreshing zing.

47.Raspberries: 45 calories

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With a high fiber content and natural sweetness, raspberries keep digestion in check while satisfying sugar cravings. Sprinkle them on yogurt or enjoy a handful as a low-calorie snack.

46.Blueberries: 45 calories

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Known for their brain-boosting antioxidants, blueberries are also packed with vitamin C. Eat them fresh, frozen, or blended into a protein shake for an easy nutrition boost.

45.Edamame (boiled): 44 calories

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A plant-based protein powerhouse, edamame is rich in fiber and essential nutrients. Snack on them with a pinch of sea salt or toss them into salads for extra protein.

44.Brussels sprouts: 43 calories

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These mini cabbages are loaded with fiber, vitamin K, and antioxidants that support digestion and overall health. Roast them with olive oil for a crispy, caramelized side dish.

43.Blackberries: 43 calories

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A fiber-rich berry packed with vitamin C, blackberries help with digestion and immune function. They taste great in smoothies, yogurt, or straight out of the container.

42.Papaya: 43 calories

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This tropical fruit is full of vitamin C and digestive enzymes that support gut health. Enjoy it fresh, blended into a smoothie, or sprinkled with a dash of lime juice.

41.Sugar snap peas: 42 calories

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Crunchy, naturally sweet, and full of vitamin C, sugar snap peas make the perfect guilt-free snack. Eat them raw or toss them into stir-fries for extra texture.

40.Grapefruit: 42 calories

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Loaded with vitamin C and hydration-boosting properties, grapefruit is known for supporting metabolism. Eat half a grapefruit in the morning for a refreshing start to the day.

39.Carrots: 41 calories

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A top source of beta-carotene, carrots support eye health and provide natural sweetness. Munch on them raw with hummus or roast them for a delicious side.

38.Miso soup: 40 calories

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Fermented miso paste gives this soup gut-friendly probiotics while keeping calories low. Sip on it as a light starter to curb hunger before meals.

37.Honeydew melon: 36 calories

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High in water and vitamin C, honeydew is a refreshing way to stay hydrated. Enjoy chilled cubes as a snack or blend it into a smoothie for a cooling treat.

36.Kale: 35 calories

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This leafy green is packed with vitamins A, C, and K, plus antioxidants for overall health. Add it to salads, blend it into smoothies, or bake it into crispy kale chips.

35.Pumpkin puree: 35 calories

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Low in calories but high in fiber and beta-carotene, pumpkin puree is great for digestion and eye health. Stir it into oatmeal, yogurt, or soups for a seasonal boost.

34.Broccoli: 34 calories

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

A nutrient-dense veggie, broccoli is rich in fiber, vitamin C, and antioxidants. Steam it, roast it, or toss it into stir-fries for a satisfying crunch.

33.Cantaloupe: 34 calories

Whole and sliced \u200b\u200bmelon, honeydew melon or melon cantaloupe and food texture close up. Cantaloupe melon composition and design elements.Shutterstock

This juicy melon delivers vitamins A and C while keeping you hydrated. Eat it as a snack or add it to a fruit salad for natural sweetness.

32.Okra: 33 calories

Farm fresh raw okra slices on wooden rustic aged chopping board. Close up of Lady Fingers or Okra over wooden background.Shutterstock

A unique veggie with gut-friendly fiber, okra supports digestion and heart health. Sauté it, add it to soups, or try it roasted for a crispy treat.

31.Strawberries: 32 calories

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Low in calories but high in vitamin C and antioxidants, strawberries are a deliciously healthy treat. Slice them over oatmeal, yogurt, or eat them on their own for a naturally sweet snack.

30.Green Beans: 31 calories

Green beans in a steel strainer sieve metal on a white wooden table, selective focus.Shutterstock

A fiber-rich veggie packed with vitamins C and K, green beans support digestion and bone health. Enjoy them steamed, sautéed, or roasted for a low-calorie side dish.

29.Leeks: 31 calories

Macro photo green onion leek. Stock photo lettuce vegetable background

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Mildly sweet and loaded with prebiotics, leeks support gut health and digestion. Use them in soups, stir-fries, or roasted with a drizzle of olive oil.

28.Watermelon: 30 calories

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With over 90% water content, watermelon keeps you hydrated while delivering a dose of vitamin C. Enjoy fresh slices on hot days or blend it into a refreshing drink.

27.Red Peppers: 27-30 calories

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Red bell peppers are high in vitamin C and antioxidants, supporting skin and immune health. Eat them raw with hummus, roast them for a smoky flavor, or add to stir-fries.

26.Turnips: 28 calories

Bunch of purple and yellow turnips on a rustic wooden table.Shutterstock

A low-calorie root vegetable rich in fiber and vitamin C, turnips help digestion and immunity. Roast them like potatoes, mash them, or slice them into soups.

25.Banana Peppers: 27 calories

Banana Peppers  Raw Organic Yellow Banana Peppers Ready to Cut

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Mildly spicy and tangy, banana peppers are loaded with vitamin C and add a zesty kick to meals. Use them in salads, sandwiches, or as a crunchy snack.

24.Eggplant: 25 calories

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Full of fiber and antioxidants, eggplant is a heart-healthy, versatile veggie. Grill it, roast it, or use it in low-calorie pasta dishes for extra texture.

23.Cabbage (Green): 25 calories

young cabbage grows in the farmer field, growing cabbage in the open field. agricultural businessShutterstock

A crunchy, fiber-packed vegetable that supports digestion and heart health. Shred it for slaws, stir-fry it, or add it to soups for a nutrient boost.

22.Cauliflower: 25 calories

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A low-calorie alternative to starchy carbs, cauliflower is high in fiber and vitamin C. Roast it, mash it like potatoes, or blend into a creamy soup.

21.Cauliflower Rice: 25 calories

Freshly grated raw cauliflower rice in wooden bowlShutterstock

A great low-carb swap for regular rice, cauliflower rice is packed with fiber and nutrients. Sauté it with garlic and herbs for a light, flavorful side dish.

20.Arugula: 25 calories

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

This peppery green is rich in antioxidants and vitamin K, supporting bone and heart health. Toss it into salads, add it to sandwiches, or mix it into pasta dishes.

19.Salsa (fresh): 25 calories

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Made from fresh tomatoes, onions, and peppers, salsa is low in calories but big on flavor. Spoon it over grilled chicken, eggs, or salads for a tangy kick.

18.Water Chestnuts: 24 calories

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These crunchy, water-filled veggies are low in calories and high in antioxidants. Add them to stir-fries, salads, or soups for extra texture.

17.Radicchio: 23 calories

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A slightly bitter leafy vegetable, radicchio is full of fiber and antioxidants that aid digestion. Grill it, toss it into salads, or pair it with balsamic for a delicious contrast.

16.Spinach: 23 calories

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Packed with iron, fiber, and vitamins A and C, spinach supports overall health. Add it to smoothies, salads, or omelets for a nutrient boost.

15.Spinach (cooked): 23 calories

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Cooking spinach enhances its iron absorption while keeping it low in calories. Sauté it with garlic, toss it into soups, or mix it into pasta dishes for a nutritious touch.

14.Mushrooms: 22 calories

Fresh champignon mushrooms on wooden table, closeup. Space for textShutterstock

Low in calories but high in flavor, mushrooms provide important minerals like selenium and potassium. Sauté them, toss them into soups, or use them as a meat substitute in burgers and stir-fries.

13.Asparagus: 20 calories

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

A natural diuretic, asparagus helps reduce bloating while delivering vitamins A, C, and K. Roast it with olive oil, steam it, or chop it into salads for a fresh crunch.

12.Bell Peppers: 20 calories

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Loaded with vitamin C and antioxidants, bell peppers support immune health while adding natural sweetness to meals. Enjoy them raw, roasted, or stuffed with lean protein for a satisfying dish.

11.Sauerkraut: 19 calories

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

Fermented and full of probiotics, sauerkraut supports gut health and digestion. Add it to sandwiches, salads, or eat it as a tangy side dish.

10.Tomato: 18 calories

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Rich in lycopene, an antioxidant linked to heart health, tomatoes are both nutritious and hydrating. Eat them fresh in salads, blend them into sauces, or snack on cherry tomatoes.

9.Zucchini: 17 calories

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A versatile, fiber-rich veggie that’s great for digestion, zucchini is perfect for low-carb meals. Spiralize it into zoodles, roast it, or add it to stir-fries.

8.Celery: 16 calories

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Mostly water but packed with fiber, celery keeps you hydrated and full. Dip it in hummus, add it to soups, or enjoy it as a crunchy snack.

7.Radish: 16 calories

Fresh radish harvest on soil in garden.

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A peppery, crunchy veggie with detoxifying properties, radishes support digestion and hydration. Slice them into salads, eat them raw, or pickle them for extra flavor.

6.Kimchi: 15 calories

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This spicy, fermented Korean dish is packed with probiotics that promote gut health. Enjoy it as a side dish, mix it into stir-fries, or top off your favorite grain bowl.

5.Broth (chicken or vegetable): 15 calories

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A low-calorie way to add flavor, broth is rich in minerals and helps with hydration. Use it as a base for soups, stews, or sip it warm as a light, savory snack.

4.Lettuce (Iceberg): 14 calories

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Crisp and refreshing, iceberg lettuce is mostly water but still provides fiber and hydration. Use it as a base for salads, in wraps, or as a crunchy burger topping.

3.Cucumber: 12 calories

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With high water content and a refreshing crunch, cucumbers help with hydration and digestion. Slice them into salads, infuse them in water, or snack on them plain.

2.Dill Pickles: 12 calories

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,

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Tangy and satisfying, dill pickles add a crunchy, salty kick without many calories. Enjoy them as a snack, chop them into salads, or add them to sandwiches.

1.Sugar-free Jello: 11 calories

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free

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A light, guilt-free dessert, sugar-free Jello satisfies your sweet tooth with almost no calories. Enjoy it on its own or mix it with fruit for extra flavor and texture. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.