"If weight loss is the goal, I recommend learning how to properly deadlift. Deadlifting recruits more muscle fiber at once than any other exercise. More muscle working equates to more blood flow, an increased heart rate, more metabolic demand and output. It's compound, multi-joint and more bang for your buck, not to mention you'll develop an excellent posterior from them." — Victoria Viola, PN Certified Nutrition Coach, NSCA CPT, Co-Founder, Excelerate Wellness, LLC
If you're not drinking green tea with your workouts, you might be wasting your time at that barre class. A study published in The Journal of Nutrition found that after just two weeks, exercisers who sipped four to five cups of green tea each day and logged 25-minutes at the gym lost more belly fat than their non-tea-drinking counterparts. What makes the drink so powerful? It contains catechins, an antioxidant that hinders the storage of belly fat and aids rapid weight loss. And that's not the only weight loss elixir out there: Discover more details and drop two sizes with these 4 Teas That Melt Fat Fast. 

"One of the keys to long-term and sustainable weight loss is to cut total calorie intake, and there's no better way to do that than by eating just a little bit less of what you currently eat. Once you get into a habit of reducing portions—especially of sugary, fatty and other nutrient-poor foods—you can fine tune your diet to incorporate more nutrient-rich foods. But paring portions is still the best first step [in an effort to lose 10 pounds]." — Elisa Zied, MS, RDN, CDN, author of Younger Next Week

It's time to focus on your lentil health. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn't include beans. Those who consumed the legume-rich diet also saw improvements in their "bad" LDL cholesterol levels and systolic blood-pressure. To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.
"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
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.
"Whether it's an app or paper food logs, tracking what you eat will certainly be eye-opening. Almost everyone consumes more than they think. Write everything down as soon as you're done eating so you don't forget anything. The simple act of recording what you eat will make you eat less. When the calories are in your face, it makes you think twice!" — Martha McKittrick, RD, CDE
"One of the keys to long-term and sustainable weight loss is to cut total calorie intake, and there's no better way to do that than by eating just a little bit less of what you currently eat. Once you get into a habit of reducing portions—especially of sugary, fatty and other nutrient-poor foods—you can fine tune your diet to incorporate more nutrient-rich foods. But paring portions is still the best first step [in an effort to lose 10 pounds]." — Elisa Zied, MS, RDN, CDN, author of Younger Next Week
"Research continues to support the role of a high-protein diet and weight loss, however, we don't want to reach those protein needs exclusively with animal proteins. Plant proteins found in beans not only help us feel full and stabilize blood sugar but beans are associated with longevity. Who cares about being skinny if you die young?" —Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
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.

"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.
Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.
"Alcohol not only contributes extra calories, but often keeps company with juice/tonic, slows metabolism, triggers hunger, and can lead to poor food judgement (drunk people order cheese fries, not salads). 'A glass of wine' (or two) 5x a week definitely adds up. It may behoove you to go cold turkey on booze temporarily and see if it makes a different. Plus, alcohol can be rather bloating." — Monica Auslander Moreno, MS, RD, LD/N, nutrition consultant for RSP Nutrition
"It's no big surprise, but my go-to weight loss tip is to eat more vegetables. They are the most low-calorie food you can consume, and they're filled with health-boosting, satiating nutrients. From smoothies and eggs to soups, main and side dishes, they can fit in anywhere and boost volume and nutrition. If you want to eat more while still losing weight, veggies are your answer. —Laura Burak, RD, CDN
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
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.
Based on my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. For example, skipping sugary beverages is often the easiest way to lose weight faster. You don’t feel full from drinks — even the ones that do contain calories — so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start. Other major culprits often come in refined grains like cereals, chips, crackers, and cookies.
"To lose weight you should primarily eat whole foods, but don't eliminate your favorites. Consistently eating nutrient-dense food on a day-to-day basis will improve the chances of upregulating metabolism and of eliminating nutritional deficiencies. That may mean tracking what you eat in some way at first, but it doesn't mean ruling out entire food groups or foods you love. Consistent quality nutrition while learning to enjoy treats in moderation will set you up for long-term sustainable success. — Victoria Viola, PN Certified Nutrition Coach, NSCA CPT, Co-Founder, Excelerate Wellness, 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
"Stop focusing on calories and start focusing on the quality of the foods you eat. High-quality diet options are natural, whole, minimally processed foods, like vegetables, fruits, nuts or seeds that offer a lot more nutritional value in the form of vitamins, minerals, healthy fats and fiber. These foods help tame hunger naturally and nourish our cells at the deepest level so that we aren't left with constant cravings. — Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California
"If I had to pick one food for weight loss, I would choose oatmeal. It's a whole grain, high-fiber carbohydrate that sticks to your ribs, so it keeps you full and satisfied. Eating it also leads to a slow rise in blood sugar, which has been shown to keep insulin levels from spiking, leading to less fat storage. The key with oatmeal is how to make it so it's not a calorie bomb. I recommend making it with nonfat milk in place of water, stirring in chopped raw nuts or natural nut butter, and topping with fresh or frozen fruits. If you need some added sweetness, a drizzle of maple syrup should do it. — Jessica Fishman Levinson, MS, RDN, CDN, culinary-nutrition consultant and founder of Nutritioulicious
If you're not drinking green tea with your workouts, you might be wasting your time at that barre class. A study published in The Journal of Nutrition found that after just two weeks, exercisers who sipped four to five cups of green tea each day and logged 25-minutes at the gym lost more belly fat than their non-tea-drinking counterparts. What makes the drink so powerful? It contains catechins, an antioxidant that hinders the storage of belly fat and aids rapid weight loss. And that's not the only weight loss elixir out there: Discover more details and drop two sizes with these 4 Teas That Melt Fat Fast.

To lose 10 pounds fast, Jackson explains you'll then want to cut your calorie consumption by 10%. "For example, if you average 2,000 per week, reduce that amount to 1,800 calories and see if you lose weight. You'll also want to take notice of the percentage breakdown of protein, carbs and fat. Aim for a 'bodybuilder breakdown' which is 40% protein, 40% carbs and 20% fat. You'll begin to drop weight in no time!"
"A study by David Jenkins, MD, PhD—the University of Toronto pioneer in low-glycemic eating — demonstrates that eating small portions at frequent intervals is good for your health in a number of remarkable ways. Within the study, they found that people who ate every three hours reduced their blood cholesterol by over 15% and their blood insulin by almost 28%. That's key, because in addition to regulating your blood sugar level, insulin plays a pivotal role in fat metabolism, inflammation and the progression to metabolic syndrome. When your body produces less insulin, you're much less likely to convert dietary calories into body fat.
×