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10 Weight Loss Foods I Buy Every Week, as a Nutritionist

Here is exactly what is on her shopping list for losing weight.

Leah Groth
By Leah GrothJun 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Autumn Bates
Autumn Bates/YouTube
Leah Groth
By Leah GrothJun 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Autumn Bates (@autumbates) is a Clinical Nutritionist who has a Master's in Nutrition Human Performance and a social media influencer with hundreds of thousands of followers. Her videos, which focus on healthy eating, weight loss, and intermittent fasting, regularly go viral – including one recent segment where she reveals ten foods that help her lose weight. “Today, I'm sharing ten foods I buy every week as a nutritionist,” she says. “To date, I've currently hit my weight loss and fat loss goals, and it's largely due to these foods that I've been eating a lot of.”

1. Eggs

“The first thing that I've been buying every single week are eggs,” Autumn reveals, adding that she buys “a lot of eggs” because she eats a lot of eggs. “Eggs are a great source of protein to help with the body recomposition goal, but they're also so satiating and especially when you're on a weight loss or a wellness journey, it's so much easier to achieve that and to maintain it when you're not hungry,” she adds. “I make scrambled eggs with bacon or I have eggs in my protein waffles. Either way, we go through a lot of eggs. We probably go through about at least 24 if not 36 eggs per week between myself and my husband.” Research agrees that consuming more protein can help reduce body weight (BW) and also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

2. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

The second thing Autumn buys every single week is cottage cheese. “Now, cottage cheese is forever a favorite meal item for me because it's super fast, it's super easy, it requires zero cooking, and it's actually really high in protein,” she points out. “I often use cottage cheese for either my breakfast, because I'm using intermittent fasting, or my lunch.” She explains that she will get a large container of cottage cheese and scoop out half, “which equates to about 28, 30 ish grams of protein.” She then adds “some nuts or almond butter and some type of fruit” for the perfect meals. “Literally takes minutes to put together, so easy,” she says about the “no cook” meal. She opts for the full fat version of cottage cheese, which “is because the fat combined with the protein in cottage cheese really helps to raise satiety and helps prevent hunger and cravings so much more so than just regular low fat options” because “both fat and protein raise our satiety hormones.” Are you afraid of buying full-fat dairy products? Don’t be. Science supports Autumn’s claims that higher fat dairy promotes satiety. There are also studies that it may even protect against heart disease and lower the risk of stroke.

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

3. Zero Sugar Dark Chocolate Chips

Autumn_Bates_chocolate_chipsAutumn Bates/YouTube

She also buys zero sugar dark chocolate chips, revealing that she makes chocolate chip protein waffles with them. “Trevor, my husband, and I make literally like 36 waffles each week. We batch them all at once and then store them in the freezer. So all we have to do is pop it in the toaster when we're ready to eat it and it's good to go. And we add in about a tablespoon of the zero sugar dark chocolate chips to each serving,” she explains. “It's just a nice little fun treat and it doesn't have added sugar.”

4. Apples

Red,And,Green,Apples.,Apples,fruitShutterstock

Apples, “specifically honey crisp apples,” are next on her shopping list. “Now, this might sound like an odd addition because apples are going to be a little bit higher in sugar than some other fruits like raspberries or strawberries, but I've been really focusing on low glycemic load, which is a measurement of how much various foods have an actual impact on our blood sugar level,” Autumn explains. “Apples are surprisingly low glycemic load, even though they do have a little bit higher of a sugar content. She has “one per day” and sometimes pairs with her cottage cheese bowl, to get “the additional protein and fat from the cottage cheese bowl, which then just helps to further lower the glycemic load of the overall meal.”

5. Kale

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

The fifth thing she’s been “buying every single week” is kale. “I was off the kale bandwagon for a while, wasn't really craving it, but since it was the season for kale, it's like my taste buds just were wanting it again. And for the last three or four months, I've literally been obsessing over it,” Autumn says. “I've been having kale in so many different forms like sauteed or baked, but mostly in this marinated kale salad that I've been making. Oh my gosh, it's so good. I take kale, marinate it with some Dijon mustard, olive oil, balsamic vinegar and salt, and then I top it with roasted fall veggies and onions and garlic and some grilled chicken. Oh my gosh, it's so simple. It's so good.”

6. Siggi’s Skyr

Autumn_Bates_Siggis_yogurtAutumn Bates/YouTube

“The sixth thing I've been buying every single week is Siggi’s simple ingredient skyr,” says Autumn. She explains that she makes her own greek yogurt, but that the protein content in Siggi’s is high. It’s the only skyr option that also comes in full fat or whole milk. And just like with the cottage cheese, I make sure to go for the full fat option for satiety purposes, so I'm not hungry and craving sugar,” she explains. She usually eats it on top of her protein waffles, “so I'm getting that extra hit of protein from my topping,” she says.

7. Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Carrots are another repeat veggie on her shopping list. She explains that while some people think the root veggie is high in sugar, “actually carrots are also very low glycemic load, which means it doesn't really have a big impact on blood sugar levels,” she says, adding that they are a great alternative to sweet potato, a “more medium glycemic load.” She often roasts them with “a little bit of cumin, maybe some paprika and ground garlic.”

Related: 5 Ways to Look Better in Bed

8. Nut Pods

Autumn_Bates_nut_podsAutumn Bates/YouTube

The eighth thing I've been having every single week are Nut Pods, a cream alternative that she adds to her coffee, “because it is a zero sugar coffee creamer that comes in some fun different flavors without sketchy ingredients.” One of her go-tos is their vanilla flavor and also eggnog. “When you're on a weight loss journey, it's so important to actually eat foods that you enjoy and doesn't make you feel like you're missing out on life. Otherwise, it's really easy to go off track and eat foods that don't support your goals, especially during the holidays. That's where having something like Nut Pods where it adds in a little bit of flavor without having that added sugar was a really nice addition during my weight journey.”

9. Broccoli and Cauliflower

Fresh cauliflower on wooden tableShutterstock

The ninth thing she buys weekly is broccoli and cauliflower. “Now, the reason why I buy each of these every single week is because I either have it raw in my Sunday salad or I'll chop it up, roast it, and have it in something like my kale salad that I mentioned earlier,” she said, revealing a hack. “I'm not sure if you guys have tried this before, but if you take these stalks from broccoli and you just peel off that outer edge and you roast that up, that's honestly the best part about broccoli,” she says. “Roasting up these fall veggies, adding on even just salt and olive oil, but sometimes adding on like that ground garlic ground onion is such an easy, delicious and simple side dish that's also low glycemic load.”

Related: 13 Diet Tips That Help Firm Up Your Butt

10. Whole Milk

Woman drinking milkShutterstock

The 10th thing she’s been buying every single week is whole milk. “Now, ironically, I actually don't have it right now because it is toward the end of the week and I ran out, but with the whole milk, I use that to make my zero added sugar protein hot chocolate with my chocolate protein powder,” she explains. “This is my go-to treat when I feel like having something a little sweet during my weight loss journey because it has zero added sugar and provides 18 grams of complete protein. So especially on those days when maybe I was a little low on protein and I needed a little bump and I'm craving a little bit of sugar, this has been a game changer. I just combined the whole milk with a scoop of my zero sugar chocolate protein powder and a little bit of cocoa powder. Whisk that together, just heat it up to the temperature that I want and it.”

💪🔥Body Booster: While weight loss culture once promoted the idea that fat-free foods were better for weight loss, these days most experts agree that opting for full-fat options are a better option, as they promote satiety and may even protect against heart disease and lower the risk of stroke.

fat losssustainable weight losshealthy eating

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Nutrition & Diet

17 Foods a Clinical Nutritionist Buys Weekly

Autumn Bates
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Standing in the grocery store aisle, overwhelmed by choices? You're not alone. Clinical nutritionistAutumn Bates, who lost 20 pounds postpartum using these exact strategies, shares her proven weekly shopping list that helped transform her health and energy levels. These 17 nutrient-dense foods form the foundation of her approach to sustainable weight management and overall wellness. By stocking your kitchen with these essentials, you'll be equipped to create satisfying, healthy meals that support your weight loss goals while maintaining steady energy throughout the day.

Your Foundation Foods for Weight Management

"I specifically choose whole milk because it's higher in vitamin K2, which is crucial for heart and bone health," Autumn says in her post. She recommends grass-fed options like Alexander A2 milk for its regenerative farming practices and superior nutrient profile. Along with milk, she includes full-fat skyr or cottage cheese, noting their high protein content is perfect for maintaining satiety during weight loss.

Lean Proteins That Support Fat Loss

Whole chicken serves as a primary protein source in Autumn's weekly menu. "I like getting a whole chicken and roasting it up. This helps prevent it from getting dry and is substantially less expensive," she explains. "Cooked with the skin and bone on, it helps release some of the collagen into the chicken," she adds, maximizing both nutrition and satisfaction.


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

.

The Weight Loss Breakfast Essential

Eggs are non-negotiable in Autumn's weight management strategy. "Eggs are so rich in choline, which is so important for memory and brain health," she shares. Going through 3-4 dozen weekly, she emphasizes their role in her morning routine: "Most mornings, my breakfast has been scrambled eggs, which helps keep me full and focused."

Smart Carbs for Steady Energy

"I recently started to eat a little bit more bread and I had my mind changed fairly recently about bread," Autumn reveals. She alternates between Ezekiel bread and traditional sourdough, explaining, "Ezekiel bread is sprouted and has a combination of different legumes as well as grains, so you get actually a more complete protein source," which helps maintain stable blood sugar levels.

Blood Sugar Balancing Fruits

Berries play a crucial role in Autumn's weight loss strategy. "They tend to be higher in fiber and low glycemic load, which means they're not going to really spike the blood sugar level," she explains. This makes them perfect for satisfying sweet cravings without derailing progress.

Strategic Banana Usage

"We're not eating bananas just like on their own. We're eating it in combination with other protein, fat and fibers, which helps to really stabilize the blood sugar response," Autumn explains, highlighting how proper food combining supports weight management.

Healthy Fats for Lasting Satiety

"We don't use nut butters as a form of protein. We purely use it for a high quality source of fat," Autumn explains about her weekly peanut or almond butter purchases. She adds, "I do find it a great way to boost the fat content of the meal and help to prevent cravings later on."

The Gut-Health Game Changer

"It provides not only the minerals, but also the collagen that my body really desperately needs," Autumn says about her weekly bone broth purchase. This supports gut health, which she emphasizes is crucial for successful weight management.


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

Smart Coffee Strategy

"I made the switch over to the one-third caffeinated coffee," Autumn shares, noting how better sleep quality supports her weight management goals: "Because the caffeine is so low, I'm not having any troubles falling asleep at night."

Digestive Support for Better Results

Fresh ginger is a weekly essential in Autumn's weight loss toolkit. "The ginger helps stimulate the migrating motor complex, which helps to flush out left behind food and bacteria that normally causes bloating," she explains.

Fiber-Rich Fat Sources

Avocados serve as a primary healthy fat source. "It's actually surprisingly rich in fiber," she notes, making it perfect for maintaining fullness while supporting weight loss goals.

Plant-Based Milk Alternative

Unsweetened almond milk serves as a versatile base for protein smoothies and chia puddings. "Keeping things simple for myself so that I can still have high quality home cooked meals, but not overwhelm myself," Autumn explains.

Greens for Nutrient Density

"I like buying frozen over fresh most of the time because frozen is pre-cooked and then frozen, which means that it helps to break down some of those anti-nutrients," Autumn explains about her spinach and kale purchases, making these nutrient-dense foods more bioavailable.

Cruciferous Vegetables for Success

A rotation of cauliflower, Brussels sprouts, and broccoli provides filling fiber and essential nutrients. "So tasty. Also, my daughter Sage loves it," she shares about her simple roasted cauliflower preparation.

Versatile Pantry Staples

Canned pumpkin and coconut provide convenience without compromising nutrition. "Each has different benefits," she explains, using them to add creaminess and nutrients to various dishes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Protein Powder Secre

"I specifically developed my protein powder to actually taste great in recipes," Autumn shares about her final weekly essential. This helps her maintain adequate protein intake while satisfying sweet cravings, supporting her successful 20-pound postpartum weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

.

Nutrition & Diet

10 Weight Loss Rules That Work

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” 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.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Weight Loss Foods I Buy Every Week, as a Nutritionist

Autumn Bates
Autumn Bates/YouTube
Leah Groth
By Leah GrothJun 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Autumn Bates (@autumbates) is a Clinical Nutritionist who has a Master's in Nutrition Human Performance and a social media influencer with hundreds of thousands of followers. Her videos, which focus on healthy eating, weight loss, and intermittent fasting, regularly go viral – including one recent segment where she reveals ten foods that help her lose weight. “Today, I'm sharing ten foods I buy every week as a nutritionist,” she says. “To date, I've currently hit my weight loss and fat loss goals, and it's largely due to these foods that I've been eating a lot of.”

1. Eggs

“The first thing that I've been buying every single week are eggs,” Autumn reveals, adding that she buys “a lot of eggs” because she eats a lot of eggs. “Eggs are a great source of protein to help with the body recomposition goal, but they're also so satiating and especially when you're on a weight loss or a wellness journey, it's so much easier to achieve that and to maintain it when you're not hungry,” she adds. “I make scrambled eggs with bacon or I have eggs in my protein waffles. Either way, we go through a lot of eggs. We probably go through about at least 24 if not 36 eggs per week between myself and my husband.” Research agrees that consuming more protein can help reduce body weight (BW) and also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

2. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

The second thing Autumn buys every single week is cottage cheese. “Now, cottage cheese is forever a favorite meal item for me because it's super fast, it's super easy, it requires zero cooking, and it's actually really high in protein,” she points out. “I often use cottage cheese for either my breakfast, because I'm using intermittent fasting, or my lunch.” She explains that she will get a large container of cottage cheese and scoop out half, “which equates to about 28, 30 ish grams of protein.” She then adds “some nuts or almond butter and some type of fruit” for the perfect meals. “Literally takes minutes to put together, so easy,” she says about the “no cook” meal. She opts for the full fat version of cottage cheese, which “is because the fat combined with the protein in cottage cheese really helps to raise satiety and helps prevent hunger and cravings so much more so than just regular low fat options” because “both fat and protein raise our satiety hormones.” Are you afraid of buying full-fat dairy products? Don’t be. Science supports Autumn’s claims that higher fat dairy promotes satiety. There are also studies that it may even protect against heart disease and lower the risk of stroke.

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

3. Zero Sugar Dark Chocolate Chips

Autumn_Bates_chocolate_chipsAutumn Bates/YouTube

She also buys zero sugar dark chocolate chips, revealing that she makes chocolate chip protein waffles with them. “Trevor, my husband, and I make literally like 36 waffles each week. We batch them all at once and then store them in the freezer. So all we have to do is pop it in the toaster when we're ready to eat it and it's good to go. And we add in about a tablespoon of the zero sugar dark chocolate chips to each serving,” she explains. “It's just a nice little fun treat and it doesn't have added sugar.”

4. Apples

Red,And,Green,Apples.,Apples,fruitShutterstock

Apples, “specifically honey crisp apples,” are next on her shopping list. “Now, this might sound like an odd addition because apples are going to be a little bit higher in sugar than some other fruits like raspberries or strawberries, but I've been really focusing on low glycemic load, which is a measurement of how much various foods have an actual impact on our blood sugar level,” Autumn explains. “Apples are surprisingly low glycemic load, even though they do have a little bit higher of a sugar content. She has “one per day” and sometimes pairs with her cottage cheese bowl, to get “the additional protein and fat from the cottage cheese bowl, which then just helps to further lower the glycemic load of the overall meal.”

5. Kale

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

The fifth thing she’s been “buying every single week” is kale. “I was off the kale bandwagon for a while, wasn't really craving it, but since it was the season for kale, it's like my taste buds just were wanting it again. And for the last three or four months, I've literally been obsessing over it,” Autumn says. “I've been having kale in so many different forms like sauteed or baked, but mostly in this marinated kale salad that I've been making. Oh my gosh, it's so good. I take kale, marinate it with some Dijon mustard, olive oil, balsamic vinegar and salt, and then I top it with roasted fall veggies and onions and garlic and some grilled chicken. Oh my gosh, it's so simple. It's so good.”

6. Siggi’s Skyr

Autumn_Bates_Siggis_yogurtAutumn Bates/YouTube

“The sixth thing I've been buying every single week is Siggi’s simple ingredient skyr,” says Autumn. She explains that she makes her own greek yogurt, but that the protein content in Siggi’s is high. It’s the only skyr option that also comes in full fat or whole milk. And just like with the cottage cheese, I make sure to go for the full fat option for satiety purposes, so I'm not hungry and craving sugar,” she explains. She usually eats it on top of her protein waffles, “so I'm getting that extra hit of protein from my topping,” she says.

7. Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Carrots are another repeat veggie on her shopping list. She explains that while some people think the root veggie is high in sugar, “actually carrots are also very low glycemic load, which means it doesn't really have a big impact on blood sugar levels,” she says, adding that they are a great alternative to sweet potato, a “more medium glycemic load.” She often roasts them with “a little bit of cumin, maybe some paprika and ground garlic.”

Related: 5 Ways to Look Better in Bed

8. Nut Pods

Autumn_Bates_nut_podsAutumn Bates/YouTube

The eighth thing I've been having every single week are Nut Pods, a cream alternative that she adds to her coffee, “because it is a zero sugar coffee creamer that comes in some fun different flavors without sketchy ingredients.” One of her go-tos is their vanilla flavor and also eggnog. “When you're on a weight loss journey, it's so important to actually eat foods that you enjoy and doesn't make you feel like you're missing out on life. Otherwise, it's really easy to go off track and eat foods that don't support your goals, especially during the holidays. That's where having something like Nut Pods where it adds in a little bit of flavor without having that added sugar was a really nice addition during my weight journey.”

9. Broccoli and Cauliflower

Fresh cauliflower on wooden tableShutterstock

The ninth thing she buys weekly is broccoli and cauliflower. “Now, the reason why I buy each of these every single week is because I either have it raw in my Sunday salad or I'll chop it up, roast it, and have it in something like my kale salad that I mentioned earlier,” she said, revealing a hack. “I'm not sure if you guys have tried this before, but if you take these stalks from broccoli and you just peel off that outer edge and you roast that up, that's honestly the best part about broccoli,” she says. “Roasting up these fall veggies, adding on even just salt and olive oil, but sometimes adding on like that ground garlic ground onion is such an easy, delicious and simple side dish that's also low glycemic load.”

Related: 13 Diet Tips That Help Firm Up Your Butt

10. Whole Milk

Woman drinking milkShutterstock

The 10th thing she’s been buying every single week is whole milk. “Now, ironically, I actually don't have it right now because it is toward the end of the week and I ran out, but with the whole milk, I use that to make my zero added sugar protein hot chocolate with my chocolate protein powder,” she explains. “This is my go-to treat when I feel like having something a little sweet during my weight loss journey because it has zero added sugar and provides 18 grams of complete protein. So especially on those days when maybe I was a little low on protein and I needed a little bump and I'm craving a little bit of sugar, this has been a game changer. I just combined the whole milk with a scoop of my zero sugar chocolate protein powder and a little bit of cocoa powder. Whisk that together, just heat it up to the temperature that I want and it.”

💪🔥Body Booster: While weight loss culture once promoted the idea that fat-free foods were better for weight loss, these days most experts agree that opting for full-fat options are a better option, as they promote satiety and may even protect against heart disease and lower the risk of stroke.

Smartnews Feed

6 Tasty Foods for Weight Loss

Amisha Sharma pocketdiets
Copyright pocketdiets/Instagram
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

10 Processed Foods Nutritionists Actually Eat

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
Christopher Roback
By Christopher RobackFeb 13, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We've all stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

What Makes a Processed Food "Healthy"?

"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"

The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.

Read on to learn nutritionist-approved processed foods.

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

1. Extra Virgin Olive Oil

pouring olive oil in a spoon on table.Shutterstock

Despite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

2. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Harvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

3. Canned Legumes

Canned red kidney beans in just opened tin can. Non-perishable food

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The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

4. Wholegrain Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,BreadShutterstock

NHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

5. Frozen Vegetables

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

According to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

6. Fermented Foods

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Dr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

7. Canned Fish

Tin can of sprats, sardines. Top view, fish

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Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

8. Natural Cheese

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

While cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

9. Wholegrain Cereals

Whole grain cereal in a bow on a blue backgroundShutterstock

Heart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

10. Dried Fruits and Beef Jerky

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,Shutterstock

When made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.


RELATED:20 Superfoods for People Over 50

Making Smart Choices

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

The key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

Remember these guidelines when shopping:

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock
  • Look for minimal ingredient lists
  • Choose items with recognizable ingredients
  • Avoid artificial additives and excessive added sugars
  • Consider the processing method
  • Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Coach Lost 60 Pounds Eating These 5 Meals

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

High-Protein Berry Oatmeal

This breakfast dish is packed with 35g of protein.

Ingredients:

  • ½ cup oats + ½ scoop vanilla protein powder
  • ½ cup almond milk + ½ cup mixed berries
  • ½ tbsp peanut butter + cinnamon.

Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says.

Grilled Chicken & Quinoa Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

This bowl of grilled chicken and grain offers 40g of protein.

Ingredients:

  • 5 oz grilled chicken breast
  • ½ cup cooked quinoa
  • 1 cup roasted Brussels sprouts
  • 1 tbsp olive oil + lemon juice.

Why it works: “Protein + fiber + healthy fats = no cravings,” she says.

Turkey Taco Bowl

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Next is a Mexican-inspired dish made with ground turkey with 38g of protein.

Ingredients:

  • 5 oz lean ground turkey (93/7)
  • ½ cup cooked jasmine rice
  • ¼ avocado + 2 tbsp salsa
  • ¼ cup black beans + taco seasoning.

Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says.

Garlic Butter Shrimp & Sweet Potatoes

Pan fried butter garlic shrimp on plate

Shutterstock

Shrimp and potatoes are a satisfying combination with 35g of protein.

Ingredients:

  • 5 oz shrimp, sautéed in 1 tbsp butter & garlic
  • ½ cup roasted sweet potatoes
  • 1 cup sautéed spinach.

Why it works: “Nutrient-dense, high in protein, and easy to make,” she says.

High-Protein Chocolate Yogurt Bowl

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

This could be good as a breakfast or dessert, with 30g of protein

Ingredients:

  • ¾ cup Greek yogurt (plain, 0%)
  • ½ scoop chocolate protein powder
  • ½ tbsp almond butter
  • 1 tbsp granola.

Why it works: “Satisfies sweet cravings while keeping protein high,” she says.

Buffalo Chicken Wrap

fresh chicken breast raw on cutting board​8. ChickenShutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • -1 whole-grain wrap
  • - 4 oz shredded rotisserie chicken
  • -2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • - shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Taco Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Overhead shot of chef preparing ribeye with butter, thyme and garlic. Keto diet.

Shutterstock

In another post, she shares more meals that will help you lose weight.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper.

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste.

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.

(35g protein, 400 cals per serving),

Slow Cooker Salsa Chicken

mexican chili chicken stew​Slow Cooker Salsa ChickenShutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving).

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving) And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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