When it comes to all things weight loss, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life. That’s why this plan involves an easy-to-follow meal planning guide. This full week of (delicious!) food will take the guesswork out of grocery shopping and prepping with nutritionist-approved breakfast, lunch, and dinner ideas. If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well.

"Eating directly out of a box or bag (almost always leads to overeating. Serve your food on a plate or in a bowl to keep portion sizes in check and to get used to what one serving looks like. Also, when we take the time to sit down during meals versus standing or driving, we tend to feel more satisfied with our meal. In fact, research shows that you will eat up to 30% more food at the next meal if you ate standing up! Serve yourself, sit down, and enjoy!" — Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert


"Don't buy low-fat dairy products. They're usually loaded with sugar. Besides, an American Journal of Clinical Nutrition study found that the more high-fat dairy products a person ate, they lower their risk of diabetes; the more low-fat dairy products, the higher their risk. — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs


What if we told you that you could make 20 percent of your belly disappear this year—poof, just gone? Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those on the canola oil diet—just three tablespoons daily did the trick—lost nearly 2 percent of their belly fat in just one month. For more ways to enjoy big, bold flavors, burn flab with these healthy fats.
Sure, you certainly need to drink plenty of water to help combat bloating, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.
Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your body's fat-burning performance. A study published in the journal Metabolism found that this "warm-up" tactic can help whittle your middle—by up to an inch—in just six weeks! The scientists attribute the powerful effects to the grapefruits' fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal and add a few segments your starter salads to reap the benefits.
When it comes to all things weight loss, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life. That’s why this plan involves an easy-to-follow meal planning guide. This full week of (delicious!) food will take the guesswork out of grocery shopping and prepping with nutritionist-approved breakfast, lunch, and dinner ideas. If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well.
Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.

"Even though a smart diet is key, exercise can help boost your body's metabolism to shed fat. Through health care providers often recommend brisk walking or jogging, these exercises may not help you see the results you want. Instead, try interval training," shares Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS Owner and PT, Naples Personal Training, LLC


"Nuts are a superior weight loss food in my book. They offer plenty of protein, healthy fat, and fiber that can really take the edge off hunger at any meal or snack. Nuts are also so versatile and convenient. They can be mixed into overnight oatmeal or yogurt at breakfast, paired with fruit as a snack, or tossed into a hearty salad for a little satisfying crunch at lunch. — Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California
"Your body begins to work differently. This study proves that small amounts of nourishment throughout the day are better than the same amount of food concentrated in three big sittings. If we feed the body at regular intervals we send a signal to the body that it doesn't have to store calories. Conversely, when we skip meals we send just the opposite signal for the body to store calories, creating a negative effect on the metabolism." — Dr. Wayne Scott Andersen, co-founder and Medical Director at Take Shape For Life
"Don't buy low-fat dairy products. They're usually loaded with sugar. Besides, an American Journal of Clinical Nutrition study found that the more high-fat dairy products a person ate, they lower their risk of diabetes; the more low-fat dairy products, the higher their risk. — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs
Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
If you have more than a week to lose 10 pounds, Dr. Huether recommends trying intermittent fasting. "For longer-term weight loss and maintenance, I like to use intermittent fasting where I choose an 8-hour window to eat (for me its 1 pm to 9 pm). By doing this your body learns to use fat as fuel (instead of glucose), so it becomes easier and sustainable over time."
What if we told you that you could make 20 percent of your belly disappear this year—poof, just gone? Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those on the canola oil diet—just three tablespoons daily did the trick—lost nearly 2 percent of their belly fat in just one month. For more ways to enjoy big, bold flavors, burn flab with these healthy fats.
What if we told you that you could make 20 percent of your belly disappear this year—poof, just gone? Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those on the canola oil diet—just three tablespoons daily did the trick—lost nearly 2 percent of their belly fat in just one month. For more ways to enjoy big, bold flavors, burn flab with these healthy fats.
"Oolong, or 'black dragon,' is a kind of Chinese tea that's packed with catechins, nutrients that help promote weight loss by boosting your body's ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits." — Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse
"If a client has come to me looking to lose 10 pounds, I would tell them to simply move. Move more, and more often. Walk or bike ride to class or work, even park further away from your location in the parking lot. Take the stairs or take a walk during lunch. You don't have to spend hours every day in the gym sweating, but you do have to make a conscious effort to move more, and sit less. This works great because it doesn't feel like work and you're burning more and more calories throughout the day." — Ajia Cherry, personal trainer and Founder at Functional Innovative Training
"Even though a smart diet is key, exercise can help boost your body's metabolism to shed fat. Through health care providers often recommend brisk walking or jogging, these exercises may not help you see the results you want. Instead, try interval training," shares Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS Owner and PT, Naples Personal Training, LLC
"Don't buy low-fat dairy products. They're usually loaded with sugar. Besides, an American Journal of Clinical Nutrition study found that the more high-fat dairy products a person ate, they lower their risk of diabetes; the more low-fat dairy products, the higher their risk. — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs

"A study published in Nutrition Journal found that participants who ate foods high in monounsaturated fats for lunch (in this case, half an avocado) reported a 40 percent decreased desire to eat for hours afterward. Monounsaturated fats from sources like olive oil, nuts and avocados can reduce cholesterol, promote weight loss, even boost memory." — David Zinczenko, author of the Zero Belly Cookbook
"There are many foods that aid weight loss, but one that I often recommend to my clients and eat myself is grapefruit. Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks. Apparently, the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. Plus, since it's at least 90% water, it can fill you up so you eat less. However, if you are on certain medications you should not have grapefruit or grapefruit juice, so check the label on all your prescriptions, or ask your pharmacist or doctor." — Patricia Bannan, MS, RDN, author of Eat Right When Time is Tight.
Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your body's fat-burning performance. A study published in the journal Metabolism found that this "warm-up" tactic can help whittle your middle—by up to an inch—in just six weeks! The scientists attribute the powerful effects to the grapefruits' fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal and add a few segments your starter salads to reap the benefits.
Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
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