How to Lose waight

How to Lose Weight Fast:
3 Simple Steps, Based on
Science
If your doctor recommends it, there are ways to lose weight safely. A steady
weight loss of 1 to 2 pounds per week is recommended for the most effective
long-term weight management.
That said, many eating plans leave you feeling hungry or unsatisfied. These
are major reasons why you might find it hard to stick to a healthier eating plan.
However, not all diets have this effect. Low carb diets and whole food, lower
calorie diets are effective for weight loss and may be easier to stick to than
other diets.
Here are some ways to lose weight that employ healthy eating, potentially
lower carbs, and that aim to:
● reduce your appetite
● cause fast weight loss
● improve your metabolic health at the same time
How to Lose Weight Fast in 3
Simple Steps

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1. Cut back on refined carbs
One way to lose weight quickly is to cut back on sugars and starches, or
carbohydrates. This could be with a low carb eating plan or by reducing
refined carbs and replacing them with whole grains.
When you do that, your hunger levels go down, and you generally end up
eating fewer calories
With a low carb eating plan, you’ll utilize burning stored fat for energy instead
of carbs.
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If you choose to eat more complex carbs like whole grains along with a calorie
deficit, you’ll benefit from higher fiber and digest them more slowly. This
makes them more filling to keep you satisfied.
A 2020 study confirmed that a very low carbohydrate diet was beneficial for
losing weight in older populations (2

Research also suggests that a low carb diet can reduce appetite, which may
lead to eating fewer calories without thinking about it or feeling hungry (3
Note that the long-term effects of a low carb diet are still being researched. It
can also be difficult to adhere to a low carb diet, which may lead to yo-yo
dieting and less success in maintaining a healthy weight.
There are potential downsides to a low carb diet that may lead you to a
different method. Reduced calorie diets can also lead to weight loss and be
easier to maintain for longer periods of time.
If you opt for a diet focusing instead on whole grains over refined carbs, a
2019 study correlated high whole grain with lower body mass index (BMI) (4
To determine the best way for you to lose weight, consult your doctor for
recommendations.
SUMMAR
Reducing sugars and starches, or carbs, from your diet can help curb your
appetite, lower your insulin levels, and make you lose weight.
But the long-term effects of a low carb diet are not yet known. A reduced
calorie diet could be more sustainable.

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2. Eat protein, fat, and vegetables
Each one of your meals should include:
● a protein source
● fat source
● vegetables
● a small portion of complex carbohydrates, such as whole grains
To see how you can assemble your meals, check out:
● this low carb meal plan
● this lower calorie meal plan
● these lists of 101 healthy low carb recipes and low calorie foods
Protein

Eating a recommended amount of protein is essential to help preserve your
health and muscle mass while losing weight (5)
Evidence suggests that eating adequate protein may improve cardiometabolic
risk factors, appetite, and body weight, (6
Here’s how to determine how much you need to eat without eating too much.
Many factors determine your specific needs, but generally, an average person
needs (9)
● 56–91 grams per day for the average male
● 46–75 grams per day for the average female
Diets with adequate protein can also help:
● reduce cravings and obsessive thoughts about food by 60%
● reduce the desire to snack late at night by half
● make you feel full
In one study, people on a higher protein diet ate 441 fewer calories per day
(10)
Healthy protein sources include:
● meat: beef, chicken, pork, and lamb
● fish and seafood: salmon, trout, and shrimp
● eggs: whole eggs with the yolk
● plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Low carb and leafy green vegetables
Don’t be afraid to load your plate with leafy green vegetables. They’re packed
with nutrients, and you can eat very large amounts without greatly increasing
calories and carbs.
Vegetables to include for low carb or low calorie eating
plans:
● broccoli
● cauliflower
● spinach
● tomatoes
● kale
● Brussels sprouts
● cabbage
● Swiss chard
● lettuce
● cucumber
Healthy fats
Don’t be afraid of eating fats.
Your body still requires healthy fats no matter what eating plan you choose.
Olive oil and avocado oil are great choices for including in your eating plan.
Other fats such as butter and coconut oil should be used only in moderation
due to their higher saturated fat content (12)

SUMMARY
Assemble each meal out of a protein source, healthy fat source, complex
carb, and vegetables.
Leafy green vegetables are a great way to bulk up a meal with low calories
and lots of nutrients.
Diet And Protein
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3. Move your body
Exercise, while not required to lose weight, can help you lose weight more
quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn lots of calories and prevent your metabolism
from slowing down, which is a common side effect of losing weight (13)
Try going to the gym three to four times a week to lift weights. If you’re new to
the gym, ask a trainer for some advice. Make sure your doctor is also aware
of any new exercise plans.
If lifting weights is not an option for you, doing some cardio workouts such as
walking, jogging, running, cycling, or swimming is very beneficial for weight
loss and general health.
Both cardio and weightlifting can help with weight loss.
SUMMARY
Resistance training, such as weightlifting, is a great option for losing weight. If
that’s not possible, cardio workouts are also effective.
Choose what’s sustainable for you.

What about calories and portion
control?
If you opt for a low carb eating plan, it’s not necessary to count calories as
long as you keep your carb intake very low and stick to protein, fat, and low
carb vegetables.
If you find yourself not losing weight, you may want to keep track of your
calories to see if that’s a contributing factor.
If you’re sticking to a calorie deficit to lose weight, you can use a free online
calculator like this one.
Enter your sex, weight, height, and activity levels. The calculator will tell you
how many calories to eat per day to maintain your weight, lose weight, or lose
weight fast.
You can also download free, easy-to-use calorie counters from websites and
app stores. Here’s a list of 5 calorie counters to try.
Note that eating too few calories can be dangerous and less effective for
losing weight. Aim to reduce your calories by a sustainable and healthy
amount based on your doctor’s recommendation.
SUMMARY

Counting calories isn’t usually needed to lose weight on a low carb eating
plan. But if you’re not losing weight or on a reduced calorie eating plan, calorie
counting may help.
9 weight loss tips
Here are 9 more tips to lose weight faster:
1. Eat a high protein breakfast. Eating a high protein breakfast could help
reduce cravings and calorie intake throughout the day (16)
2. Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t
useful to your body and can hinder weight loss (18
3. Drink water before meals. One study showed that drinking water before
meals reduced calorie intake and may be effective in weight
management (20)
4. Choose weight-loss-friendly foods. Some foods are better for weight
loss than others. Here is a list of healthy weight-loss-friendly foods.
5. Eat soluble fiber. Studies show that soluble fibers may promote weight
loss. Fiber supplements like glucomannan can also help (21)
6. Drink coffee or tea. Caffeine consumption can boost your metabolism
(24).
7. Base your diet on whole foods. They’re healthier, more filling, and much
less likely to cause overeating than processed foods.
8. Eat slowly. Eating quickly can lead to weight gain over time, while eating
slowly makes you feel more full and boosts weight-reducing hormones
(26)
9. Get good quality sleep. Sleep is important for many reasons, and poor
sleep is one of the biggest risk factors for weight gain (27).

For more tips on weight loss, read about natural tips for losing weight here.
SUMMARY
Eating whole foods, higher protein, soluble fiber, and less sugar can help you
lose more weight. Don’t forget to get a good night’s sleep, too.
Sample meal ideas for fast weight
loss
These sample meal plans are low carb, which limits carbs to 20–50 carbs per
day. Each meal should have protein, healthy fats, and veggies.

If you’d prefer to lose weight while still eating complex carbs, add in some
healthy whole grains such as:
● quinoa
● whole oats
● whole wheat
● bran
● rye
● barley
Breakfast ideas
● poached egg with sliced avocado and a side of berries
● spinach, mushroom, and feta crustless quiche
● green smoothie with spinach, avocado, and nut milk and a side of
cottage cheese
● unsweetened Greek yogurt with berries and almonds
Lunch ideas
● smoked salmon with avocado and a side of asparagus
● lettuce wrap with grilled chicken, black beans, red pepper, and salsa
● kale and spinach salad with grilled tofu, chickpeas, and guacamole
● BLT wrap with celery sticks and peanut butter
Dinner ideas
● enchilada salad with chicken, peppers, mango, avocado, and spices
● ground turkey bake with mushrooms, onions, peppers, and cheese

● antipasto salad with white beans, asparagus, cucumbers, olive oil, and
Parmesan
● roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
● salmon baked with ginger, sesame oil, and roasted zucchini
Snack ideas
● cauliflower hummus and veggies
● healthy homemade trail mix with nuts and dried fruit
● kale chips
● cottage cheese with cinnamon and flaxseeds
● spicy roasted chickpeas
● roasted pumpkin seeds
● tuna pouches
● steamed edamame
● strawberries and brie
Diet And Protein

How fast will you lose weight?
You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in
the first week of a diet plan and then lose weight consistently after that. The
first week is usually a loss of both body fat and water weight.
If you’re new to dieting, weight loss may happen more quickly. The more
weight you have to lose, the faster you’ll lose it.
Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually
a safe amount. If you’re trying to lose weight faster than that, speak to your
doctor about a safe level of calorie reduction.
Aside from weight loss, a low carb diet can improve your health in a few ways,
though the long-term effects are not yet known:
● blood sugar levels tend to significantly decrease on low carb diets (30)
● triglycerides tend to go down (31)
● LDL (bad) cholesterol goes down (32)
● blood pressure improves significantly (33)
Other diet types that reduce calories and increase whole foods are also
associated with improved metabolic markers and slower aging . Ultimately,
you may find a more balanced diet that includes complex carbohydrates is
more sustainable.

SUMMARY
Significant weight can be lost on a low carb or low calorie diet, but the speed
depends on the individual.
General weight loss can improve certain markers of health, such as blood
sugar and cholesterol levels.
The bottom line
By reducing carbs or replacing refined carbs with complex carbs, you’ll likely
experience reduced appetite and hunger. This removes the main reasons it’s
often difficult to maintain a weight loss plan.

With a sustainable low carb or lower calorie eating plan, you can eat healthy
food until you’re full and still lose a significant amount of fat.
The initial drop in water weight can lead to a drop in the scales within a few
days. Fat loss takes longer.
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How Many Calories
Should You Eat Per Day
to Lose Weight?
● Calculator
● Average needs
● Calorie basics
● Tips to eat fewer calories
● Weight loss tips
● Potential downsides

● FAQs
● Calorie counters
● Bottom line
Reducing the number of calories you eat per day can be an effective weight
loss method (1)
However, figuring out exactly how many calories you should eat can be tricky,
as it depends on a variety of factors, including your age, sex, size, and activity
level.
Below is a simple scientific calorie calculator, along with 5 evidence-based tips
on how to sustainably reduce your calorie intake.
Enter your details in the calculator below to figure out how many calories you
should be eating per day to either maintain or lose weight.
The calculator is based on the Mifflin-St Jeor equation and can provide an
estimate of your calorie needs. It utilizes population data, as well as other

factors, including genetics, medications, and lean body mass, that affect your
calorie needs (2)
How many calories should you eat
on average?
The number of calories you should eat per day depends on numerous factors,
including your age, sex, height, current weight, activity level, and metabolic
health, among several others.
When trying to lose weight, it’s important to create a calorie deficit by
consuming fewer calories than you normally do or by exercising more. Some
people choose to combine the two, eating a little less while being more
physically active (4)
Still, it’s important to ensure that you’re eating enough calories to provide your
body with the nutrients it needs, even if you’re trying to lose weight.
The most important part of any weight loss plan is sustainability. This is why
many experts recommend small calorie reductions to promote sustainable
weight loss.
For example, many fad diets recommend restricting your calorie intake to
around 1,000–1,200 calories per day, which is not enough for most healthy
adults.

Cutting your calorie intake too drastically not only causes several serious side
effects but also increases your risk of nutritional deficiencies. It likewise results
in metabolic changes that make long-term weight maintenance difficult (5
Trusted Source
Here’s a closer look at how many calories you should eat, based on
recommendations from the U.S. Department of Agriculture’s (USDA’s)
2020–2025 Dietary Guidelines for Americans (7).
Women
Age Daily calorie requirements
19–30 years 2,000–2,400 calories
60+ years 1,600–2,000 calories
Calorie needs for women can depend on their age, size, and activity level.

Most women between the ages of 19–30 require 2,000–2,400 calories per day
to maintain their weight.
Women between the ages of 31–59 have slightly lower energy needs.
Generally, women in this age group should consume 1,800–2,200 calories per
day to maintain their body weight.
Women over age 60 generally require fewer calories and typically need to
take in around 1,600–2,000 calories per day to maintain their weight (7).
Keep in mind that the exact number of calories that you need may fall on the
high or low end of this range — or even exceed it — depending on how active
you are, plus your height, weight, and health status.
Additionally, these estimates don’t apply to those who are pregnant or
breastfeeding, as they’ll need significantly more calories.
Men

60+ years 2,000–2,600 calories
As is the case for women, calorie needs for men may range based on several
factors.
The most recent Dietary Guidelines for Americans estimates that men
between the ages of 19–30 should consume 2,400–3,000 calories per day to
maintain their weight.
Energy needs decrease as you get older. In fact, men between the ages of
31–59 need about 2,200–3,000 calories per day to maintain their weight, while
men over 60 generally require 2,000–2,600 calories (7).
Men who are very active or have certain health conditions may require more
calories. The number you need within these ranges also varies based on your
height and weight.
Children
2–4 years Male: 1,000–1,600 calories

Female: 1,000–1,400 calories
Children have widely varying calorie needs based on their age, size, and
activity level.
Energy needs for children and teens vary based on their sex and age. A
3-year-old child might need only 1,200 calories, but a teenager can require
closer to 3,000 calories (7).
However, keep in mind that there’s typically no need to count calories for
growing children and teens.

In fact, cutting a child’s calorie intake may increase their risk of nutritional
deficiencies, slow growth, and foster an unhealthy relationship with food or an
eating disorder (8)
Instead of counting calories, it’s best to encourage healthy, nutrient-dense
foods, cook more meals and snacks at home, and promote regular physical
activity for kids and teens.
SUMMARY
The amount of calories that your body needs can vary depending on your age,
sex, activity level, and body size.
Diet And Protein

What are calories?
Simply put, a calorie is a unit that measures energy. Calories are usually used
to measure the energy content of foods and beverages.
To lose weight, you need to eat fewer calories than your body burns each day.
Conversely, to gain weight, you need to consume more calories than you
expend
Keep in mind that while the “calories in, calories out” concept of weight loss
may seem simple, many factors contribute to weight loss or the inability to
lose weight, including medical diagnoses, hormonal changes, genetics, and
age
Developing a healthy diet and lifestyle plan that will help you lose weight and
keep it off in the long term requires much more than determining your current
calorie needs and eating fewer calories in response
SUMMARY
Calories are units that measure the energy content of foods and beverages.
While many factors can influence weight loss, you generally need to eat fewer
calories than you burn to lose weight.

How to reduce calorie intake
Although decreasing the number of calories you consume can be effective for
weight loss, cutting calories without considering which foods you eat isn’t a
sustainable way to lose weight.
For example, choosing more nutrient-dense foods — think whole grains, nuts,
vegetables, and fruits — benefits your health more than opting for
nutrient-poor ones like soda, donuts, and candy.
For this reason, it’s highly recommended to make a few other changes to your
diet and lifestyle that can help you maintain a calorie deficit in the long run
without feeling hungry or deprived.
Here are 5 simple strategies that may help you lose weight.
1. Eat more protein
When it comes to losing weight, protein is incredibly important.
Studies show that increasing your intake of protein may help keep you full and
curb your appetite
Protein may also help fight cravings. According to some research, high protein
snacks help enhance feelings of fullness while decreasing hunger and
appetite

In addition to promoting weight loss, some research suggests that maintaining
a high protein diet may prevent or reduce weight regain and help maintain
muscle mass.
Therefore, if you want to achieve long-lasting, sustainable weight loss,
consider increasing your protein intake by eating more eggs, meat, poultry,
tofu, nuts, seeds, or legumes.
2. Limit sugary drinks
Another relatively easy change you can make is to limit your intake of
sugar-sweetened beverages, including sodas, fruit juices, chocolate milk, and
other drinks with added sugar.
Your brain doesn’t register liquid calories the same way it does solid calories,
so they affect your feelings of hunger and fullness less significantly (15
Additionally, studies associate drinking sugary beverages with an increased
risk of obesity
The harmful effects of sugar also go far beyond weight gain. In fact, added
sugar may contribute to other health issues, including heart disease, liver
problems, and type 2 diabetes

3. Drink more water
One simple thing you can do for your health is to drink more water.
Adequate hydration is associated with improved brain health and weight
management, as well as a reduced kidney stone risk (18)
What’s more, drinking water immediately before meals may reduce hunger
and help you eat fewer calories (19)
.
When combined with a healthy diet, drinking more water — especially before
meals — appears to be helpful if you need to lose weight. Try other
unsweetened beverages like coffee, tea, and sparkling water to meet your
hydration needs.
4. Exercise
Calorie restriction, especially significant calorie restriction, may slow your
metabolic rate and increase appetite. Plus, cutting calories too severely may
lead to muscle loss, which can harm your overall health and lower your
metabolic rate.
Resistance-training activities like weightlifting have been shown to limit
muscle loss, which may help minimize metabolic changes during long-term
calorie restriction If you can’t get to a gym, consider doing bodyweight
exercises, such as pushups, squats, and situps, at home.

Cardio exercises, such as walking, swimming, or jogging, are also important
— both for increasing weight loss and supporting overall health
Additionally, exercise has a variety of other benefits that go beyond weight
loss, such as increased longevity, enhanced energy levels, improved mental
health, and a decreased risk of chronic disease (23).
5. Reduce your intake of refined carbs and
ultra-processed foods
The term “refined carbs” refers to grains that have lost their bran and germ,
including white bread, pasta, crackers, and white rice. It also includes sugar
and other sweeteners.
Refined grains typically lack fiber, which supports weight loss by decreasing
your appetite and increasing feelings of fullness (27).

Eating fewer carbs, including fewer refined carbs, may also promote weight
loss by altering levels of specific hormones that regulate your appetite, such
as peptide YY (28).
While a low carb or ketogenic diet definitely isn’t right for everyone, replacing
refined carbs with a variety of nutrient-dense, fiber-rich carb sources — such
as whole grains, root vegetables, nuts, seeds, and legumes — may be
beneficial.
It’s also best to avoid ultra-processed foods, which include fast food,
packaged snacks, candies, and sugary beverages. These items not only pack
refined carbs but also preservatives, sugars, unhealthy fats, salt, and other
ingredients you should limit in your diet.
SUMMARY
Eating more protein, exercising, staying hydrated, and limiting your intake of
refined carbs and sugary beverages are a few simple ways to decrease your
daily calorie intake.
A few basic weight loss tips
In addition to cutting calories, there are several steps you can take to
lose weight in a sustainable, long-lasting manner:
● Practice mindful eating. Mindful eating involves limiting mealtime
distractions and paying close attention to your dish’s texture,

taste, and smell. Plus, this practice may reduce food cravings and
promote long-term weight loss (29)
● Eat more fruits and vegetables. Fruits and veggies are low in
calories but high in fiber. In addition to boosting your intake of
many important nutrients, increasing your intake of fruits and
veggies may be linked to weight loss (30, 31).
● Stock up on healthy foods. Following a healthy diet is much more
challenging when you have a kitchen full of processed foods that
are high in sugar and calories. Instead, stock your fridge with
plenty of nutritious ingredients and healthy snacks.
● Find support. Studies show that social support may aid weight
loss. Find a friend or family member with similar goals, join an
online weight loss forum, or check for support groups in your area
to set yourself up for success (32).
● Try meal prepping. Many people find that meal prepping is a
convenient way to eat well and save time. Pick one or two days to
prepare your meals ahead of time so that you can enjoy delicious
dishes all week long.
SUMMARY
In addition to decreasing your daily calorie intake, the tips outlined
above may support long-term weight loss.

Potential downsides of counting
calories
Although counting calories can be an effective strategy for weight loss,
it’s important to remember that there are many other factors to consider
when choosing what and how to eat.
Instead of focusing solely on calories, it’s best to follow a balanced diet
that’s rich in a variety of nutritious, whole foods. This can ensure that
you’re getting the vitamins, minerals, and nutrients that your body
needs to support weight management and overall health.
If you do decide to cut calories, be careful not to decrease your intake
too much, as doing so may cause several serious side effects, including
increased hunger, dizziness, fatigue, headaches, and nausea (4)
Eating too few calories may also slow your metabolism, making it harder
to maintain weight loss in the long term (5).
Losing weight sustainably also takes time. You should focus on small,
gradual changes rather than rapid weight loss strategies.
Finally, calorie counting isn’t an exact science. Some days your body
needs more calories, while on other days it needs fewer. Focusing
exclusively on numbers and weight may also lead to disordered eating
(33).
SUMMARY

Cutting calories too much may harm your health and make it harder to
maintain weight loss. Instead of focusing only on calories, concentrate
on a well-rounded diet that’s rich in nutritious, whole foods.
Frequently asked questions
How many calories should you eat for breakfast?
The number of calories that you should eat for breakfast depends on
many factors, including your daily needs, personal preferences, health
goals, and overall diet.
While many people find that consuming one-third or one-fourth of their
total daily calorie intake for their morning meal works for them, others
may need to adjust this amount based on their individual needs.
How many calories should you eat for lunch or
dinner?
The number of calories you should eat for lunch or dinner varies based
on many factors, including your personal preferences.
For example, while some people may enjoy eating a large lunch and
smaller dinner, others may decide to distribute their calorie intake more
evenly.

Therefore, because everyone’s needs and preferences are different, it’s
best to find what works for you and stick to it when planning your meals.
How many calories should you eat to lose weight?
The number of calories that you need to lose weight depends on several
factors.
To support sustainable weight loss, cut back on ultra-processed items
like sugary beverages, ice cream, fast food, and high calorie snack
foods. Furthermore, try increasing your physical activity.
A dietitian can help you determine your calorie needs and an
appropriate calorie goal to support weight loss.
How many calories should you eat to gain
weight?
To gain weight, you need to be in a calorie surplus, meaning that you
take in more calories than you burn.
Try eating more high calorie, nutrient-dense foods like nut butters, full
fat yogurt, and fatty fish.
How many calories should you eat to gain
muscle?

Gaining muscle typically requires a calorie surplus, meaning that you
should eat more calories than you expend throughout the day.
You may have to increase your calorie needs by a few hundred calories
per day. A sports dietitian can help you develop an appropriate plan (34)
SUMMARY
The number of calories that you should eat at each meal or to reach a
specific weight goal can differ. Therefore, it’s best to experiment to find
what suits your needs.
The best online calorie counters
Many websites and apps can help you track your calorie intake.
You can try using a calorie counter or tracker for at least a few days to
see the amount of calories, carbs, protein, fat, fiber, vitamins, and
minerals you’re eating.
This can be an easy, effective way to identify any gaps in your diet and
make modifications to ensure that you’re getting the nutrients your body
needs.
Working with a registered dietitian (RD) can also help you gain, maintain,
or lose weight while ensuring that your nutrient needs are being met.

SUMMARY
Tracking your food intake can help you determine how many calories
you’re eating per day and identify any gaps in your diet.
The bottom line
How many calories you need per day depends on whether you want to
maintain, lose, or gain weight, as well as various other factors, such as
your sex, age, height, current weight, activity level, and metabolic
health.
Although counting the number of calories that you consume may aid
weight management, it’s also important to follow a balanced diet and
consider the overall nutritional value of the foods you eat.
Making simple dietary and lifestyle changes, including exercising,
drinking plenty of water, and increasing your protein intake, may help
you lose weight and improve your health.
Just one thing
Try this today: Preparing your own meals at home puts you in control of
what’s on your plate and makes it much easier to manage your calorie
intake. It’s also a great way to control portion sizes and make healthy
swaps using your favorite nutritious ingredients.

Can the Plenity Pill That
Makes You Feel Full Help
You Lose Weight Safely?
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Experts say weight loss medications can be effective if combined with healthy lifestyle
choices. Kateryna Onyshchuk/Getty Images
● A weight-loss medication called Plenity is now widely available
across the United States.

● The pill works by expanding in the stomach after digestion, making
a person feel full and encouraging them to eat less.
● Experts say this type of medication can be effective if combined
with lifestyle factors, such as exercise and overall diet.
● They note that long-term weight loss programs are successful
when they focus on the root cause of weight gain and not on the
symptom of weight gain itself.
The announcement that a weight management medication is now being
widely distributed has reignited the debate over whether pills can
effectively help people shed pounds.
Officials at the biotherapeutics company Gelesis announced today that
Plenity is now broadly available in the United States.
Plenity was initially cleared as a Class II device by the Food and Drug
Administration (FDA) in April 2019, but it took Gelesis officials a year
and a half to set up a distribution system.
Here’s how the pill works:
● Three Plenity capsules are taken with water 20 minutes before
lunch and dinner. The effects mimic that of eating raw vegetables.
● The “naturally derived building blocks” form an absorbent and
dissolvable hydrogel.

● During digestion, the particles absorb the water around them and
grow to 100 times their size.
This method of helping you feel fuller is said to provide “meaningful
change,” so you can eat less and lose weight without depriving yourself
of the food you love, according to the official website for Plenity.
This mechanism may be the missing link for people requiring weight
management support, according to experts, like Dr. Adrienne Youdim,
FACP, an internist who specializes in medical weight loss and nutrition.
“If eating less and exercising more was enough, nearly 80 percent of
Americans would not be facing excess weight,” she told Healthline.
“While lifestyle is a cornerstone of managing healthy weight, additional
tools, like FDA approved pills and medications, are a welcome addition.”

Do weight management pills help
people lose weight?
The answer is more complex than a simple “yes” or “no.”
“If you’re only looking at the end point of weight loss, it appears taking
this pill (which is technically a medical device) can help someone lose
weight and maintain the lost weight,” said Caroline West Passerrello,
MS, RDN, LDN, a spokesperson for the Academy of Nutrition and
Dietetics.
“This protocol [of drinking water and taking the capsules before meals]
involves a behavior change and forces individuals to plan ahead and be
more mindful of their behaviors,” she told Healthline.
Passerrello pointed to a 2019 study
that looked at weight loss associated with Plenity. The control and
treatment group are both asked to maintain a reduced calorie diet and
perform physical activity.
“However, I don’t believe the study looked into the behaviors around
these changes, nor was the participants’ adherence to these
recommendations monitored,” Passerrello said.

A Gelesis spokesperson told Healthline that adherence to protocol
among clinical trial participants is generally high.
“Other than prescribing Plenity/GS100 versus placebo, we did ask for
the same behavior changes across groups and there is nothing in the
data that suggests one group might be more likely to pick up one of
these behaviors than another,” she said.
Passerrello pointed out another important item to consider. In these
studies, she researchers should look at who the treatment works for.
For example, in the study mentioned, the population categories included
85 percent white participants, 11 percent Black/African American
participants, and 4 percent “other.”
This population breakdown doesn’t take into consideration the ways in
which systematic racism plays a role in weight management.
Health inequities affect all of us differently. Visit our dedicated hub for
an in-depth look at social disparities in health and what we can do to
correct them.

Healthy weight management
basics
Weight management is a complex issue influenced by individual
behaviors, such as eating and exercising, and systematic designs (i.e.
social determinants of equity or access to affordable nutrition),
Passerrello said.
“A healthy approach for one person may be unhealthy for someone
else,” she explained.
Youdim added that, while taking a pill combined with diet and exercise is
a healthy way to lose weight, people need to be careful what they’re
considering “pills.”
“I am wholeheartedly against over-the-counter supplements for weight
loss, as they are not FDA approved. Therefore, [they’re] not tested for
efficacy and maybe more importantly for purity,” Youdim said.
“We know that weight loss supplements are often adulterated, meaning
they have additional ingredients not disclosed on the label, and
sometimes these added ingredients are harmful,” she added.
There are a handful of FDA approved medications for weight loss that
are effective when combined with lifestyle changes to help people lose
weight, Youdim said.

However, no medication is without side effects or contraindications, and
therefore it should be discussed on an individual basis with a physician,
she added.
Addressing the root cause of
weight gain
Passerrello said, when people are addressing weight management,
many focus on the symptom (weight gain) instead of the root cause.
“Until the root cause is addressed, any attempts to manage the
symptom will likely be short-lived,” she explained.
“Think about someone who is cold,” Youdim said. “This person can
manage the symptom of being cold (by putting on more clothes) or they
can address the root cause.”
Now, you might think the solution to the root cause would be to turn up
the temperature on a thermostat. But, Passerrello said, it’s important to
consider this person’s unique situation.
“What if there are financial barriers that prevent them from turning up
the heat (or even having heat)? What if there is any underlying condition
that affects how the body regulates temperature?,” she said.
“I challenge everyone to think deeper about the root cause of their
weight concerns, and focus on addressing that root cause — not the
weight,” she added.

How Many Calories Do I
Burn in a Day?
● Daily calorie burn by intent
● How to calculate
● Calorie calculator
● Calories burned by activity

● Males vs. females
● Weight loss tips
● When to seek care
● Bottom line
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page, we may earn a small commission. Here’s our process.
Every day, you burn calories when you move around, exercise, and go
about your daily tasks.
Most female adults need 1,600–2,200 calories per day, while adult males
need 2,200–3,000 calories per day. However, the amount of calories you
need each day is unique to your body and activity levels (1).
Calories are important for basic bodily functions, such as:
● breathing
● circulating blood
● cell processes

You also burn additional calories from everyday movements, as well as
exercise, which can vary considerably from person to person. If you’ve
ever wondered how many calories you burn each day, the Mifflin-St Jeor
formula can help you figure this out.
This formula calculates your resting metabolic rate (RMR), also known
as your resting energy expenditure, which is the number of calories your
body needs to function at rest.
With one more calculation, which considers your activity levels, you can
work out how many calories you need each day to maintain your current
weight. Eating fewer calories than this will likely result in weight loss,
while eating more calories than this will likely lead to weight gain.
This article teaches you how to calculate your calorie needs based on
your health goals.

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How many calories should I burn
in a day?
The number of calories you should burn in a day largely depends on
your personal health and fitness goals, as well as other factors like your
age, sex, height, weight, and activity levels.
Diet And Protein

To lose weight
To lose weight, you must be in a calorie deficit. This means you’re either
eating fewer calories than your body needs, burning additional calories,
or a combination of both.
For sustainable weight loss, an ideal calorie deficit will be around
10–20% fewer calories than your total daily energy expenditure (TDEE).
Let’s say that your body needs 2,200 calories per day. A calorie deficit of
10–20% would be 1,760–1,980 calories per day (Equation: 2,200 – (2,200
× 0.1) = 1,980 or 2,200 – (2,200 × 0.2) = 1,760).
While you can achieve weight loss quicker with a larger calorie deficit, it
may be difficult to sustain long term since it will likely lead to significant
hunger. Your body may employ mechanisms to prevent further weight
loss, such as sluggishness or a reduced metabolic rate (2, 3).

Furthermore, too large of a deficit can lead to loss of lean muscle. A mild
calorie deficit paired with resistance training can help preserve lean
muscle mass while also promoting fat loss (4)
That said, weight loss can be influenced by a variety of factors, such as
age, genetics, hormones, medical conditions, and medications.
Therefore, you may need to work with a healthcare professional who can
develop personalized recommendations for you (7).
To maintain weight
If you’re looking to maintain your weight, you’ll want to ensure your
calorie intake matches your calorie expenditure.
To figure this out, you’ll need to calculate your TDEE, which is the
number of calories your body needs to sustain the weight you’re
currently at.
If you notice that you’re gaining weight, this is likely a sign that you’re
either consuming more calories or expending fewer calories than you
intend to. If you’re losing weight, you’re liking not eating enough
calories or expending too many calories.
To gain weight
If you want to gain weight, you need to be in a calorie surplus. This
means that you’re either eating more calories than your body needs,
expending fewer calories, or a combination of both.

As in the case of a calorie deficit, you’ll want to do this slowly to ensure
it’s healthy and sustainable. A mild calorie surplus of around 10–20%
will allow for slow, gradual weight gain.
If your calorie needs are 2,200 calories per day, a calorie surplus of
10–20% would be 2,420–2,640 calories per day.
While it may seem obvious to eat a very large amount of calories and
limit your physical activity, this strategy isn’t ideal, as it will likely lead to
excessive fat accumulation and removes the important health benefits of
exercise (8).
Ideally, choose nutrient-dense foods that are higher in calories to
support gradual weight gain. Examples include:
● whole milk, yogurt, etc.
● protein shakes
● avocados
● nuts, seeds, and their oils
● rice and other whole grains
● salmon and other oily fish
● meal replacement drinks as a snack
If you struggle to eat large meals, you may want to eat smaller meals
more frequently. You may also want to cut back on your physical activity
if you’re extremely active. For example, you may wish to reduce the
time, frequency, or intensity of your exercise.
In some cases, your healthcare professional may want you to gain
weight quicker, so be sure to listen to their advice.

How do you calculate calories
burned?
The Mifflin-St Jeor equation is an easy way to calculate how many
calories you need to eat per day, and it’s considered one of the most
accurate formulas. It’s adjusted based on your sex, age, height, and
weight to give a personalized estimation (9).
This equation was first published in 1990 as an updated formula that
better predicts a person’s energy expenditure than the previously used
Harris-Benedict equation (10).
Once you calculate your resting metabolic rate (RMR), you can multiply
this figure by an activity factor based on your daily activity level —
ranging from sedentary to very active — to find out the number of
calories you need to consume each day to maintain your weight.
The next sections will tell you how to do these calculations. If you’re
looking for a quick answer, you can use our handy online calculator to
do the legwork for you.
How many calories do you burn
from daily activities?
As you can see in the above examples, a person’s activity level has a lot
to do with how many calories they need each day.

Many people think they need to exercise hard to burn calories
throughout the day.
While exercise does burn a lot of calories, your body also burns calories
while you’re doing normal daily tasks. How much you burn has to do
with how much you weigh.
For example, people will burn the following number of calories in 30
minutes of doing these tasks based on their weight (12):
Task 125-pound
(56.7-kg)
person
155-pound
(70.3) person
185-pound
(83.9-kg)
person
walking at 4.5
mph
150 186 222
cleaning the
gutters
150 186 222
mowing the
lawn
135 167 200

gardening 135 167 200
washing the car 135 167 200
walking at 4
mph
135 167 200
walking at 3.5
mph
120 149 178
playing with the
kids (moderate
activity)
120 149 178
grocery
shopping (with
cart)
105 130 155
cooking 75 93 111

sitting in
meetings
49 60 72
light office work 45 56 67
computer work 41 51 61
standing in line 38 47 56
reading 34 42 50
watching
television
23 28 33
sleeping 19 23 28
Note that your exercise habits affect how many calories you burn at rest.
While aerobic activity may burn more calories during the training

session, researchers have found that resistance exercise increases
resting metabolic rate for up to 14 hours after exercising (13, 14).
You can use an interactive online calculator to find out how many
calories you’ll burn while doing different activities. To use it, simply
input your activity, the time spent doing it, and your weight.
Do men burn more calories than
women?
Yes, males and females burn calories at different rates. This is why sex
is included as a variable in the equation, along with age and weight,
which also affect the number of calories a person burns.
People assigned male at birth generally have less body fat than people
assigned female at birth. They also tend to have more muscle mass.
More muscle means the body burns a higher number of calories while at
rest.
So, generally, males usually burn more calories than females overall.
That said, a person’s body composition plays an important role, as do
hormone levels.
Tips for losing weight
Losing weight isn’t always as simple as plugging numbers into a
calculator.

The most effective way to lose weight and keep it off in the long term is
to follow a balanced lifestyle that includes:
● following a well-balanced diet
● engaging in regular exercise
● getting adequate quality sleep
● effectively managing your stress levels
Some people also find these tips can help when they’re trying to lose
weight:
● reading labels to learn the nutritional facts about the foods you eat
● keeping a food diary to see what you eat in a day and identify
areas for improvement
● choosing lower calorie options when choosing foods, such as
skim milk instead of whole milk, air-popped popcorn instead of
chips, and thin crust pizza instead of thick crust
● reducing processed, high calorie, nutrient-poor foods like candy,
cookies, and chips
● being mindful of portion sizes to avoid overeating
● putting food on a plate rather than eating it straight from the bag
● using smaller plates and bowls
● eating slowly and chewing food thoroughly
● waiting at least 20 minutes before going back for seconds
● making small, sustainable changes instead of favoring a crash diet
● wear a fitness tracker or smartwatch to monitor your activity levels
Shop for food diaries to help get you started.

Which healthcare professional
should I see if I can’t…
If you’re struggling to gain or lose weight, you may want to see a
healthcare professional who can provide personal recommendations.
Lose weight
If you aren’t losing weight despite increasing your physical activity and
decreasing your food intake, you may want to visit your primary care
professional.

They can assess your current lifestyle habits, medications you’re taking,
any medical conditions, family history, and other factors that may be
preventing you from losing weight.
You may also be referred to other specialists, such as a registered
dietitian, who can provide a detailed assessment of your diet and give
personalized suggestions to help you achieve weight loss based on
your unique situation.
If an underlying hormonal condition is suspected, such as
hypothyroidism, they may refer you to an endocrinologist.
Gain weight
If you can’t put on weight or are losing weight unintentionally, it’s
important that you speak with your primary care professional as soon as
possible. In some cases, this could be a sign of an underlying condition
like hyperthyroidism or cancer.
They may also refer you to a registered dietitian who can assess your
diet and provide suggestions to increase your calorie intake in a healthy
way, or a physical therapist who can help you build muscle.
The bottom line
The amount of calories you need each day is unique to your body,
lifestyle habits, and health goals.

While the average male and female need roughly 2,200–3,000 and
1,600–2,200 calories per day, respectively, your needs may differ
depending on your height, weight, and activity level.
Learning how to calculate your individual calorie needs is a good way to
know whether you’re on track with your health and fitness goals, such
as losing, maintaining, or gaining weight.
That said, if you’re looking for personalized recommendations or
struggling to achieve specific health goals, talk with a healthcare
professional who can give a more thorough assessment.
12 Ways to Promote
Long-Term Fat Loss
Losing body fat can be a challenging task, often requiring hard work,
patience, and dedication.
1 To Weight Lose Fast :Click Here

Although many fad diets and fat-burning supplements promise quick
results, modifying your diet, lifestyle, and exercise routine is the most
effective way to reach and maintain a healthy weight.
Plus, you can take several simple steps to promote long-lasting,
sustainable fat loss while improving your overall health.
Here are 12 of the best ways to increase fat loss.

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1. Start strength training
Strength training is a type of exercise in which your muscles contract
against resistance. It builds muscle mass and increases strength over
time, and it usually involves lifting weights.
Research reveals that strength training has multiple health benefits,
especially when it comes to fat loss.
According to a review of 58 studies, resistance training for at least 4
weeks may help decrease body fat by an average of 1.46%. It may also
significantly reduce body fat mass and visceral fat, which is a type of fat
that surrounds the organs in your belly (1).
Another study showed that 5 months of strength training was more
effective at reducing body fat in adolescents with obesity than aerobic
exercise alone (2).
Plus, resistance training may help preserve fat-free mass, which may
increase the number of calories your body burns at rest (3).
According to one review, resistance training boosted people’s resting
metabolic rate compared with a control group, while aerobic exercise
had no effect on metabolism (4).
Doing bodyweight exercises, lifting weights, and using gym equipment
are a few easy ways to get started with strength training.
SUMMARY

Strength training may not only help decrease your body fat levels but
also increase resting energy expenditure and target belly fat.
2. Follow a high protein diet
Eating more protein-rich foods may help reduce your appetite and
increase fat burning.
In fact, multiple studies have associated eating more high quality protein
with a lower risk of excess body fat and obesity (5, 6).
Other research indicates that a high protein diet may help preserve
muscle mass and metabolism during weight loss (7).
Upping your protein intake may also increase feelings of fullness,
decrease hunger, and reduce calorie intake — all factors that aid weight
loss (8, 9).
Try adding a few servings of high protein food to your diet each day.
Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy
products like milk, cheese, and yogurt.
SUMMARY
Eating more protein may be associated with a lower risk of belly fat.
Plus, it may decrease appetite, lower calorie intake, and preserve muscle
mass.

3. Get more sleep
Going to bed a bit earlier or setting your alarm clock a little later is a
simple strategy to help you reach and maintain a healthy weight.
In fact, several studies associate sufficient sleep with weight loss.
One 10-year study linked sleeping fewer than 6 hours per night to a
higher risk of obesity among young women (10).
Another small study showed that getting 1 less hour of sleep per night
led to less fat loss in people following a low calorie diet, compared with
a control group (11).
Other research indicates that a lack of sleep may contribute to
alterations in hunger hormones, increased appetite, and a higher risk of
obesity (12).
Although everyone needs a different amount of sleep, most studies tie at
least 7 hours of sleep per night to the most benefits for weight
management and overall health (13).
To support a healthy sleep cycle, stick to a regular sleep schedule, limit
your intake of caffeine in the evening, and minimize your use of
electronic devices before bed.
SUMMARY

Getting enough sleep may help reduce your appetite and hunger levels,
as well as lower your risk of weight gain.
4. Eat more healthy fats
Although it may seem counterintuitive, increasing your intake of healthy
fats may prevent weight gain.
A 12-month study associated following a Mediterranean diet rich in
healthy fats from olive oil and nuts with greater long-term weight loss,
compared with a low fat diet (14).
Another review linked diets enriched with olive oil to greater reductions
in body weight and belly fat compared with diets without olive oil (15).
What’s more, increased intake of trans fats — a type of fat often found in
fried or processed foods — is associated with increased long-term
weight gain (16).
Olive oil, coconut oil, avocados, nuts, and seeds are just a few examples
of nutritious fats that can benefit your health.
Keep in mind that healthy fat is still high in calories, so it’s important to
moderate your intake. Instead of eating more fat overall, try swapping
fried foods, processed ingredients, and refined oils for the healthy
varieties above.
SUMMARY

A higher intake of healthy fats, such as olive oil and nuts, is associated
with a lower risk of weight gain.
5. Drink unsweetened beverages
Swapping out sugary drinks for healthier selections is one of the easiest
ways to promote long-term, sustainable fat loss.
For example, sugar-sweetened beverages like soda are often packed
with calories and offer little nutritional value. Alcohol is also high in
calories and may lower inhibitions, which may increase your risk of
overeating (17).
Studies have associated drinking both sugar-sweetened beverages and
alcohol with a higher risk of excess belly fat (18, 19).
Instead, opt for calorie-free beverages like water or green tea.
According to one small study in 14 young men, drinking 1 pint (570 mL)
of water before a meal increased feelings of fullness, reduced hunger,
and decreased the number of calories eaten during the meal (20).
Alternatively, green tea contains caffeine and is rich in antioxidants,
both of which may help increase fat burning and metabolism (21, 22).
SUMMARY

Sugar-sweetened beverages and alcoholic drinks may be linked to a
higher risk of increased belly fat. Replace them with green tea or water,
which have been shown to increase weight loss and fat burning.
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6. Fill up on fiber
Soluble fiber — which is found in plant foods — absorbs water and
moves through your digestive tract slowly, helping you feel full for
longer (23).
According to some studies, increasing your intake of high fiber foods
may protect against weight gain. These foods include fruits, vegetables,
legumes, whole grains, nuts, and seeds.
For example, one study in 345 people tied eating more fiber to increased
weight loss and improved dietary adherence (24).
Another review found that increasing soluble fiber intake significantly
decreased body weight and belly fat, independent of calorie intake (25).

SUMMARY
Upping your fiber intake by consuming foods like fresh fruits, veggies,
and legumes may boost fat loss, feelings of fullness, and weight loss.
7. Choose whole grains instead of
refined carbs
Decreasing your intake of refined carbs may help you lose extra body
fat.
During processing, refined grains are stripped of their bran and germ,
resulting in a final product that’s low in fiber and nutrients.
Refined carbs also tend to have a high glycemic index (GI), which may
cause spikes and crashes in blood sugar levels that lead to increased
hunger. Still, you’re likelier to see these effects if you eat refined carbs
on their own rather than as part of a balanced meal (26).
What’s more, studies associate diets high in refined carbs with
increased belly fat over time (27, 28, 29).
Conversely, diets high in whole grains are tied to a lower body mass
index (BMI) and body weight, plus a smaller waist circumference (30).

Just keep in mind that traditional weight metrics like BMI don’t capture
the full portrait of health.
Aim to replace refined carbs from pastries, processed foods, pastas,
white breads, and breakfast cereals with whole grains like whole wheat,
quinoa, buckwheat, barley, and oats.
SUMMARY
Refined carbs are low in fiber and nutrients, so it’s best to choose
nutrient-dense whole grains for long-term, sustainable fat loss.
5 ways to burn fat fast
8. Increase your cardio
Cardio, also known as aerobic exercise, is one of the most common forms of
exercise. It’s any type of exercise that specifically trains the heart and lungs.
Adding cardio to your routine may be one of the most effective ways to
enhance fat burning and weight loss.
For example, one review of 15 studies tied increased aerobic exercise to
decreased belly fat in middle-age women (31).

Other studies have found that aerobic exercise may increase muscle mass
and decrease belly fat, waist circumference, and body fat (32, 33, 34).
Most research recommends 150–300 minutes of moderate to vigorous
exercise per week, or roughly 20–40 minutes of cardio each day (35).
Running, walking, cycling, and swimming are just a few examples of cardio
workouts.
SUMMARY
Studies show that the more aerobic exercise people get, the more body fat
they tend to lose. Cardio may also help reduce waist circumference and
increase muscle mass.
9. Drink coffee
The caffeine in coffee stimulates your central nervous system, increases
metabolism, and boosts the breakdown of fatty acids (36).
Caffeine has also been shown to enhance fat burning during aerobic exercise,
particularly for those who are untrained or sedentary (37).
One large review of 12 studies associated increased coffee intake with a
lower risk of obesity, especially for men. Another study including 2,623 people
linked higher caffeine intake to a higher rate of success with weight loss
maintenance (38, 39).

To maximize the health benefits of coffee, avoid adding large amounts of
cream and sugar. Instead, enjoy it black or with a small splash of milk.
SUMMARY
Coffee contains caffeine, which may boost metabolism and fat breakdown.
Studies suggest that high caffeine intake may aid weight loss.
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10. Try high intensity interval
training (HIIT)
High intensity interval training (HIIT) is a form of exercise that pairs quick
bursts of activity with short recovery periods to keep your heart rate elevated.

Studies show that HIIT is incredibly effective at ramping up fat burning and
promoting sustainable weight loss.
One review found that doing HIIT 3 times weekly for an average of 10 weeks
significantly reduced body fat mass and waist circumference (40).
What’s more, HIIT required 40% less training time commitment than
moderate-intensity continuous training, which includes activities like running,
rowing, or using an elliptical (40).
According to another study, HIIT helped people burn up to 30% more calories
than other types of exercise, such as cycling or jogging, in the same amount
of time (41).
For an easy way to get started, try alternating between walking and jogging or
sprinting for 30 seconds at a time. You can also cycle between exercises like
burpees, pushups, or squats with short rest periods in between.
SUMMARY
HIIT may increase fat burning and help you expend more calories in a shorter
period than other forms of exercise.
11. Add probiotics to your diet

Probiotics are a type of beneficial bacteria found in your digestive tract. In fact,
these bacteria have been shown to play a role in everything from immunity to
mental health (42).
Increasing your intake of probiotics through either food or supplements may
also rev up fat burning and support long-term weight management.
One review of 15 studies showed that people who took probiotics experienced
significantly larger reductions in body weight, fat percentage, and BMI
compared with those who took a placebo (43).
Another small study showed that taking probiotic supplements helped people
following a high fat, high calorie diet stave off fat and weight gain (44).
Certain strains of probiotics in the genus Lactobacillus may be especially
effective at aiding weight and fat loss (45).
Taking supplements is a simple, convenient way to get in a concentrated dose
of probiotics every day. Alternatively, you can eat probiotic-rich foods like kefir,
tempeh, natto, kombucha, kimchi, and sauerkraut.
SUMMARY
Taking probiotic supplements or increasing your intake of probiotic foods may
help reduce body weight and fat percentage.
12. Try intermittent fasting

Intermittent fasting is a diet pattern that involves cycling between periods of
eating and fasting.
Although it may not be a good fit for everyone, some research indicates that it
may enhance both weight loss and fat loss.
One review on intermittent fasting examined alternate-day fasting, a method in
which you alternate between days of fasting and eating normally. Over 3–12
weeks, this method reduced body weight by up to 7% and decreased body fat
by up to 12 pounds (5.5 kg) (46).
Another small study showed that eating only during an 8-hour window each
day helped decrease fat mass and maintain muscle mass when combined
with resistance training (47).
Several types of intermittent fasting exist, including Eat Stop Eat, the Warrior
Diet, the 16/8 method, and the 5:2 diet. Seek out a variation that fits your
schedule, and don’t be afraid to experiment to find what works best for you.
SUMMARY
Intermittent fasting has been shown to reduce body weight and body fat. It
may also help preserve muscle mass when combined with resistance training.
The bottom line

To lose body fat sustainably, it’s best to avoid crash diets and unsafe
supplements.
Rather, you should incorporate healthy habits into your routine, such as eating
whole grains instead of refined carbs, replacing sugary drinks with water,
trying probiotics, or drinking coffee.
Be sure to pair these simple nutrition tips with a well-rounded diet and active
lifestyle to promote long-lasting, sustainable fat burning.
Just one thing
Try this today: If you’re struggling to stay motivated, try focusing on short-term,
achievable goals that are specific and measurable. Finding a friend or family
member with similar exercise or lifestyle goals may also help you hold yourself
accountable.
29 Healthy Snacks That
Can Help You Lose
Weight
Snacking refers to the intake of foods during the day other than your
main meals. Snacks typically consist of smaller food portions
distributed between meals.

While research on whether snacking aids weight loss is mixed, some
evidence suggests that increasing your meal frequency through
snacking may help manage hunger and improve blood sugar regulation
Additionally, snacking can help you increase your intake of nutrient-rich
foods like fruits and vegetables — and most people are not eating
enough produce
Aim for snacks that include protein, fiber, and healthy fats, which help
keep you full throughout the day and make healthy choices at your next
mealBy planning ahead and focusing on nutrient-rich foods, snacks may
support your weight management goals by managing hunger and
keeping you satisfied between meals While no one snack will lead to
weight loss, these snacks may help promote weight loss as part of an
overall healthy eating pattern.
Here are 29 healthy, weight-loss-friendly snacks to add to your diet.

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Marty Sans/Stocksy United

1. Mixed nuts
Nuts are an ideal nutritious snack, providing the perfect balance of
healthy fats, protein, and fiber.
Aside from being tasty, they’re linked to numerous health benefits and
very filling. Studies also suggest that despite their higher calorie and fat
content, eating nuts in moderation may help you lose weightThere are
plenty of nuts you can choose from, including walnuts, almonds, Brazil
nuts, hazelnuts, pine nuts, macadamia nuts, cashews, and pistachios.
Because they don’t require refrigeration, they’re a great choice for
snacking on the go. Be mindful of your portion size, and aim to stick to
about 1 ounce or 1/4 cup.
2. Red bell pepper with guacamole
The combo of red bell peppers and guac gives you plenty of nutrients
that help keep you feeling full for hours.

Although all bell peppers are nutritious, red varieties are particularly
high in antioxidants. On the other hand, guacamole is a rich source of
healthy fats, fiber, vitamins A, B, and C, and minerals like phosphorus
and potassium.
Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole
combines the best of both foods while keeping this snack’s calorie
count under 200
3. Greek yogurt and mixed berries
Plain Greek yogurt and berries make a delicious, nutrient-dense snack.
Greek yogurt is high in protein, and berries are one of the best sources
of antioxidants around Add a mixture of differently colored berries to
your yogurt to get an array of nutrients — and a mix of their sweet and
tart flavors.
4. Apple slices with peanut butter

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Marie delle Donne/Offset Images
Apples and peanut butter are a match made in heaven — both
nutritionally and flavor-wise.
On one hand, apples are a fiber-rich fruit. On the other hand, peanuts
provide healthy fats, plant-based protein, and fiber — pretty much all of
the filling nutrients you should look for in a snack (15
By combining apples with peanut butter, you’ll enjoy a crisp and creamy
snack. Try adding a sprinkle of cinnamon for an added flavor boost.

Note that many store-bought peanut butter brands contain added sugars
and oils. Check the ingredient list and choose one that only contains
peanuts and salt.
5. Cottage cheese and fruit
Cottage cheese is high in filling protein, boasting 24 grams in just 1 cup
Pairing cottage cheese with fruit complements the cheese’s protein and
fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling
snack.
The combination is exceptionally good when combining the cheese with
tropical fruits such as pineapple, papaya, or watermelon.
6. Celery sticks with cream
cheese
Celery sticks with cream cheese are a classic low carb snack that can
help keep you feeling full.
This duo will have you enjoying a fiber-packed snack that combines a
crunchy texture from the celery with creaminess from the cheese. Try

celery sticks with peanut butter or almond butter for another crunchy
and creamy combo.
Snacking on 5 small celery sticks with about 1 ounce (30 grams) of
cream cheese provides roughly 100 calories
7. Kale chips
Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like
beta carotene, lutein, and zeaxanthin It’s also a good source of minerals,
such as calcium and phosphorus. It has a lower level of oxalic acid, an
anti-nutrient that impairs calcium absorption, than many other leafy
greens Pairing kale with olive oil not only makes more delicious and
crispy chips but also a more balanced and filling snack.
This easy recipe for kale chips provides about 150 calories:
Kale chips
Ingredients:
● 1 cup (20 grams) of bite-sized kale leaves
● 1 tablespoon (15 mL) of olive oil

● 1/4 teaspoons (1.5 grams) of salt
Directions:
Mix all ingredients in a bowl. Place kale pieces on a parchment-lined
baking sheet and bake at 350°F (175°C) for 10–15 minutes, until crispy
and starting to slightly brown. Watch them closely, as they can easily
burn.
8. Dark chocolate and almonds
Dark chocolate and almonds are a fantastic pair. The rich chocolate
flavor paired with the crunchy nuts is a powerful flavor and health duo.
Dark chocolate contains antioxidants, and almonds are a rich source of
healthy fats.
The two make a great combo for a heart-healthy, satisfying, and portable
snack. Try a couple of teaspoons of dark chocolate chips or a square of
dark chocolate with a handful of nuts.
9. Cucumber slices with hummus

Cucumber’s fresh flavor and crunchy texture go very well with the rich
creaminess of hummus.
Hummus is typically made from chickpeas, tahini, olive oil, and garlic.
Thus, it provides a mix of plant-based protein, fiber, and heart-healthy
fats
Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2
tablespoons (34 grams) of hummus will help keep you full for under 100
calories
You can also pair them with some whole grain crackers or pretzel sticks
for a heartier snack.
10. A piece of fruit
Healthy snacks don’t need to be complicated. Just a single piece of fruit
can be incredibly satisfying.
Portable, easy-to-eat fruits include bananas, apples, pears, grapes,
grapefruit, and oranges.

Fruit contains fiber and minerals and makes a great small snack. To
make it more satisfying, pair your fruit with nuts or yogurt.
11. Cherry tomatoes with
mozzarella
Tomatoes and mozzarella cheese are a nutritious and yummy way to add
more veggies to your diet.
Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil
for a snack with protein, fiber, and healthy fats.
This tasty and fresh snack can also double as a side salad for your next
meal.
12. Chia pudding
Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3
fatty acids, and plant-based protein
Although they don’t have much flavor, chia seeds take on a jelly-like
consistency when soaked in liquid, making them a great ingredient for
puddings.

Try this simple recipe for a healthy snack to enjoy at home or on the go:
Chia seed pudding
Ingredients:
● 1 tablespoon (15 grams) of chia seeds
● 1/3 cup (80 mL) of a dairy or nondairy milk of your choice
● 1/2 tablespoon (8 grams) of cocoa powder or peanut butter for
flavor
● 1/2 cup (75 grams) of mixed berries
● 1–2 teaspoons sweetener, like maple syrup or honey, if desired
Directions:
Combine chia seeds and a liquid of your choice in a small bowl or jar.
Cover the jar and refrigerate it for at least 30 minutes. Stir in cocoa
powder or peanut butter and sweetener, and top it with the berries.
13. Hard-boiled eggs
Eggs are one of the healthiest and most weight-loss-friendly foods you
can eat. They are incredibly filling, thanks to their protein content

Although their high cholesterol levels gave them a bad reputation for
years, recent studies suggest that moderate egg intake — defined as 3–4
eggs per week — may benefit arterial stiffness, a risk factor for heart
disease
Additionally, hard-boiled eggs are a convenient way to enjoy a high
protein snack while on the go. Keep the yolk to get important nutrients
like vitamin D and choline
14. Baby carrots with blue cheese
dressing
Baby carrots with blue cheese dressing are the perfect snack for when
you crave something savory.
In addition, it’s a good idea to pair carrots with a creamy salad dressing
or dip, as aside from keeping you fuller for longer, fat increases your
absorption of carrot’s fat-soluble micronutrients, such as carotenoids

While blue cheese dressing on its own isn’t nutrient-rich, it may help
you eat more carrots (or other veggies).
A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30
grams) of blue cheese dressing serves as a light snack containing about
180 calories
For Better Understand just see below videos
Diet And Protein

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