“His nickname growing up was Scientific Ty,” jokes Chris Schutte, who’s known Paoletti for 20 years and used to be roommates with him, but now lives next door.

Fortunately, for 32-year-old Paoletti, his love of science was instrumental in his weight-loss efforts, helping him lose more than 100 pounds by testing new techniques and diets and finding what worked best for him: his own personal science project.

“My entire life I’ve been overweight and never really thought about it,” says Paoletti. “It’s just who I was.”

Schutte thought the same thing: Tyler was always just Tyler. Even now that Paoletti’s gone from 270 pounds to 169 pounds and put on muscle from lifting weights, friends don’t realize how much weight he’s really lost until they see old pictures. When Schutte’s daughters see those old photos, they refer to him as “the old Uncle Ty” — a guy who is a far cry from the new Tyler.

Paoletti remembers a point, about eight or nine years ago, when he did lose a little weight, tried to eat “slightly” healthier and occasionally ran on the treadmill, but he got injured, lost momentum and stopped paying attention. He admits it might have continued like that, but remembers getting out of bed one day about a year ago and everything hurt. He could feel his body deteriorating. “This can’t be healthy,” he thought, “not at 31 years old.”

He pinpoints that day as the turning point on his weight-loss journey — the first day of his most important science experiment.

Once he made the decision to get healthier, it simply became a science and math problem. In his free time, Paoletti started doing all the research he could. He’d read up on different weight-loss theories and diets, visit forums and look at data. He found MyFitnessPal and loved the math element of tracking calories and macronutrients. The app turned the endeavor from an abstract, vague idea about losing weight into a concrete plan with numbers and graphs.

“I liked the idea that everyone is their own science project,” says Paoletti.

At first, he just tried to eat healthy here and there and get on the elliptical at the YMCA. During the summer of 2016, he rode bikes with Schutte and their friends, who all live near each other. But when he began tracking calories with MyFitnessPal, he was finally able to make a plan and things really got going.

“It was the details and numbers that really sparked his interest,” says Schutte.

To find the best approach for his body and lifestyle, Paoletti tried different diets, closely tracking the numbers and macronutrients. When he didn’t feel well after a few weeks, he looked at his history in MyFitnessPal and saw he hadn’t eaten red meat and was low in protein. A bonus of tracking everything, he says, was he started realizing how much he was eating and how big his portions were.

As Paoletti continued mountain biking with his friends, he lost a small amount of weight, “but I looked in the mirror and I was still the same person,” he says. After more research, he decided weight training would help him change more than just the number on the scale.

In December 2016, he started lifting — of course, only after more research on proper technique and standard lifts. He watched videos, learned about progressive overload and downloaded a training program. Because he was “luckily” undertrained and overweight, he says, he was able to see big gains right away. He had also found his passion and something to look forward to.

From there it was trial and error — more like a science project. Once he started lifting, he wanted to put on muscle and still lose weight, so he had to experiment with finding the right blend of nutrients, proteins, carbs and fat. For Paoletti, it wasn’t just about losing a set amount of pounds, but about being a different person. After his beginner gains, he hit a plateau, struggled with some injuries, adjusted his diet and did more research. Now he’s back in the gym, gaining more strength and losing even more weight.

“I’m someone who gives 110%, does all the research, looks at all the angles,” he says.

Paoletti is so happy with his success that he wants to share his story — and all that research. On October 15, he outlined it all in a Reddit post. Now that he’s lost 100 pounds, can squat 244 pounds and deadlift 340 pounds, he wants to help other people reach their goals and invites people to reach out to him. He’s changed his whole life and found new motivation, so it’s not surprising he constantly gets asked for the secret behind his success.

But the answer isn’t what people expect or want. According to Paoletti, there isn’t a secret. When people ask, he tells them he’ll help set them up calorie tracking and meal plans. The rest is up to them

“You can’t just sit around and wait for motivation,” he says. “You just have to do it.”

Upgrade to Premium and join Tyler and more than 1 million MyFitnessPal Premium members. 

Much like his father, Henry had been heavy for most of his life, with a steady weight gain that became more pronounced as he headed into high school years. Because of that, he struggled with confidence issues and low self-esteem.

To make matters worse, he was watching his dad’s weight surge — along with the types of problems that obesity can bring. At just 5-foot-2, his father was nearly 600 pounds at his heaviest when Henry became a teenager, and that caused issues like high blood pressure, severe sleep apnea, chronic knee pain and pre-diabetes.

“My dad passed away because he was obese, and I swore I would never let that happen to me,” he recalls. And although he had made this promise to himself, it was difficult for him to actually make any major shifts in behavior to change the situation. When he stepped on a scale right after his high school graduation, the number was like a splash of cold water.

“To my disbelief, I was 240 pounds, and immediately I thought of my dad,” says Henry. “That was exactly half his weight when he died. It felt like a turning point. I could either go down the path he did, and keep gaining weight, or I could go in the other direction. I knew if I didn’t change something soon, I was going to end up like him, and I didn’t want to put my family and friends through that.”

Thankfully, he chose the healthier route.

His first changes were to start drinking more water and eating food he believed to be more nutritious, but after months of that strategy, his weight didn’t budge. After adding exercise to his routine and getting more focused with his food, Henry managed to gain some traction and lost about 40 pounds, but he still felt like his results could be even better.

Feeling frustrated, he started researching more exercise options and food plans, and came across a bodybuilder on YouTube who talked about MyFitnessPal. When he heard more about food tracking as a way to lose fat and gain muscle, he immediately wanted to give it a try.

After downloading the MyFitnessPal app, he was surprised by how easy it was to use. He especially appreciated the barcode scanner and the frequent notifications and tips to help him stay on the right path.

“Because of the app, I started to see results in a much shorter amount of time,” he says. “And it really helped with some of the challenges that came up along the way.”

These challenges included ditching his beloved soda in favor of water and balancing work with exercise. He also recalls feeling a lack of support from some family members, but even that was eased by seeing his progress and connecting with the MyFitnessPal community.

Since starting his journey with MyFitnessPal in January 2018, Henry has lost 100 pounds — and has noticed much more than physical changes.

“Finally, I feel like I’m learning to love myself and to have confidence,” Henry says. “If I had to give advice to anyone starting out where I did, I would say just stick with it. You didn’t gain the weight overnight, so it won’t come off overnight. But if you’re consistent and focused, you can get there.”

She began her weight-loss journey in her late 50s, and over the course of four years, lost 200 pounds by changing what she ate and how often she moved.

“I truly believe that we can transform our lives at any age,” she says. “I am proof.”

Before her weight loss, Reynolds already had a full life: a husband of 40 years, two adult sons and a thriving career as the founder and president of a nonprofit. But her busy life also required plenty of sacrifices.

Reynolds strongly believed in the mission of her nonprofit, which helps schools raise student achievement, specifically low-income students, and she worked long hours to support it. She would pull all-nighters several times a week and eat high-calorie foods like cookies and candy to help her stay awake.

As her organization grew, so did her waistline. Soon, the 5-foot-7-inch Reynolds weighed 335 pounds.

At the urging of family members who were concerned about her health, Reynolds tried to lose weight several times, usually through various low-calorie diets. But the plans were too extreme, focusing solely on numbers without much regard to nutrition or satiety. Long-term, they just weren’t sustainable, and Reynolds gained the weight back every time.

In April 2012, she reached a breaking point. She could no longer fit in a restaurant booth, buckle a seat belt or even bend over to tie her shoes. Just walking more than half a block, climbing a flight of stairs or talking in front of an audience left her gasping for air.

She decided she needed to lose the weight for good, which meant taking a different approach.

Reynolds threw out the low-calorie, quick-fix mindset and switched to a whole food-focused nutrition plan that included five meals per day and all food groups. She promised herself this wasn’t just another diet; this was for life. To help her reach her goals, she downloaded MyFitnessPal and started logging her food one day in advance, so she had no choice but to stay on track.

Reynolds knew exercise would only speed her weight loss, so she also started walking. Her first walk was to her neighbor’s driveway, about 100 meters from her back door. She held on to her husband’s arm for support and stopped halfway to rest. Each day, they walked one more driveway, until she could walk 3 miles on her own.

Eventually, she began attending a water aerobics class where she would swim breaststroke, and from there, she added a spin class. Though it wasn’t intentional at the time, she had all three components of a triathlon: swim, bike and run. As her fitness increased, she decided to go for just that.

“Without telling anyone, I signed up for my first sprint triathlon,” Reynolds says. “On race day, I was scared to death. I finished second-to-last, but I didn’t care. I had finished! I felt like I had won the Olympics, and I loved the friendly, supportive triathlon community.”

Reynolds was soon hooked on the sport, and she knew every pound of the excess weight she lost would only make it easier for her to get across the finish line.

Over the course of four years, she went on to lose 200 pounds — 100 pounds in her first year and an additional 100 pounds in the three years following — but weight loss was just the beginning. As she continued to race, she discovered an inner athlete with an insatiable competitive spirit that eventually had her competing across the globe.

If you ask her today about her favorite moment from this journey, it’s not when she stepped on the scale and saw a weight-loss milestone. Instead, it’s when the results were posted for the 2017 Age Group Triathlon World Championship in Rotterdam, Netherlands. Shaking her head with wonder, and as tears filled her eyes, she learned she had placed sixth against the best triathletes in the world and was the top American competitor.

“Five years earlier, I weighed 335 pounds and couldn’t tie my own shoes,” she says. “Now, I was competing on behalf of the United States and wearing the same triathlon uniform that the USA Olympians wore. Now, people yelled, ‘USA! USA! USA!’ as I raced.

“As my grandchildren like to say, ‘Best day ever!’”

Today, Reynolds continues to train and live a healthy, active lifestyle. She still logs her food every day on MyFitnessPal — plus her activity on the MapMyRun and MapMyRide apps — but now focuses on sports performance instead of weight loss.

She’s also written a book about her incredible journey, entitled “The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith,” which will be released in April 2020. She is donating proceeds from the book to the USA Triathlon Foundation, whose mission is to “transform lives through sports,” a cause that’s deeply personal.

Reynolds encourages others to go in search of their biggest dreams, no matter their age or limitations. They might be surprised by what they find.

“You don’t know who might be hiding inside of you until you have the courage to take the first step toward discovering that person,” she says. “I say, ‘Go for it!’ What’s the worst that could happen? You don’t lose weight. But what’s the best that could happen? You become a new you!”

Weight Versus BMI
Weight is easy enough to understand: It’s the number on your bathroom scale and what you constantly work on in order to reach your fitness goals. Weight alone doesn’t tell you very much unless you take height into account. This is where BMI comes in. BMI is a more complex measure and is the ratio between a person’s weight and height. The lower the number, the less weight a person carries for their height, and vice versa. Here’s the formula for BMI and the chart that tells you where you fall:

BMI = weight (kg) / [height (meters)]2

Source: Centers for Disease Control and Prevention. See reference list.

The Ups and Downs of BMI
As you’d guess, falling into the “normal” classification is ideal since it minimizes your risk for getting a chronic illness as you age. Having a higher than normal BMI indicates that you have higher than normal amounts of body fat, particularly in the belly region. Belly fat is considered more dangerous than fat in other areas of your body since it’s associated with a higher risk for type 2 diabetes, heart disease and even cancer. Using BMI works well for the average person (e.g. the nonathlete), which is why we see it everywhere from the doctor’s office to your mobile-friendly calorie counter.

Sadly, BMI falls short in accurately describing body composition for some athletic individuals since it doesn’t definitively distinguish between weight from muscle versus fat. This has always been the greatest criticism against the BMI: It inaccurately categorizes these individuals as overweight or even obese. This is particularly true in athletes who tend to have a higher weight from larger amounts of muscle (think: NFL running back) and often fall into the overweight or obese BMI categories.

Additionally, BMI can also give a false sense of security to someone who has a normal BMI but is otherwise “unhealthy.” For example, someone who physically appears thin to normal weight can still have high cholesterol, high blood pressure and higher risk for chronic illness.

The bottom line is that it’s still important to know your BMI. While BMI does not tell you exactly what’s going on with your organs, blood work, mental health or emotional wellness, a good deal of research has shown a link between an overweight or obese BMI and poor health outcomes. BMI is a helpful starting point for looking at your health. It can start a conversation between you and your health care provider about whether a change in your weight is needed. It is a piece of your health story but certainly not the only one.

How Else Can I Measure “Health”?
To simply be categorized as “unhealthy” based on BMI alone is not accurate, and sometimes not fair. Instead of just focusing on weight and BMI, use them in conjunction with other measures to paint a fuller picture of your health. Here are some of the most important factors to track along with your BMI:

1. Pair your scale with your tape measure. Waist circumference is a better indicator for how much belly fat you have. Make it a goal to reduce waist circumference through exercise and healthy eating. An ideal waist circumference measurement is less than 35 inches for women and less than 40 inches for men. Check out this article if you want to know how to measure waist circumference the right way!

2. Invest in a smart scale. It’s common for someone who uses exercise for weight loss to initially lose body fat but also gain muscle. This translates into little weight loss on the bathroom scale and can feel frustrating. Rest assured it’s an awesome change for your body! You can see this phenomenon by tracking your body composition with a smart scale, which uses “bioelectrical impedance” (aka a stream of electricity that won’t hurt) to estimate your body fat percentage. While these scales aren’t 100% accurate, they help you visualize your progress over time.

3. Don’t forget your annual exam. If you haven’t seen the doc in awhile you may benefit from getting your annual physical. Improving your blood work (such as your cholesterol, blood pressure, blood glucose) won’t just make your doctor happy, it also plays a role in helping you live a longer, healthier life, too. Having normal lab values is especially important if you have a low to normal BMI but are living a sedentary lifestyle and eating a relatively unhealthful diet.

4. Celebrate your “nonscale” victories. Not everything related to your health can be measured, so remember to celebrate small victories. For example, are you able to run a mile where you couldn’t before? Are you able to play with your young ones without huffing and puffing? Are you able to finally touch your toes? These successes are what I consider the hard work of lifestyle change and are often not given enough credit.

Start with BMI, but Don’t Stop There
Knowing your BMI is definitely important. Start by calculating yours at the MyFitnessPal BMI calculator. But don’t stop there! Using other measurements apart from BMI, visiting your doctor regularly and celebrating your successes are part and parcel to living a healthier life. You can also plug into the MyFitnessPal community to start making those small, important changes that can really make a difference. You got this!

Resources:
About Adult BMI. Centers for Disease Control and Prevention. Available at: http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/. Accessed on October 8, 2015.

In This Article

31 Best Fiber-Rich Foods For Weight Loss

10 Fiber-Rich Fruits For Weight Loss

1. Avocado

Total Dietary Fiber: 9.2 g (Medium California Avocado), 17 g (Medium Florida Avocado)

Calories: 160

Insoluble Fiber: 5.8 g (California Avocado), 13.9 g (Florida Avocado)

Soluble Fiber: 3.4 g (California Avocado), 3.06 g (Florida Avocado)

Other Vital Nutrients: Polyunsaturatedⁱ  XHealthy fats with more than one carbon bond in their chemical structure that improve brain and nerve functions. fat, Monounsaturatedⁱ  XHealthy fats with a single carbon bond in their chemical structure that help lower cholesterol levels in the body. fat, Vitamin E, Vitamin B-6, Vitamin K, Vitamin D, Vitamin A, Magnesium, and Iron.

Green avocados are mostly from Florida and are high in soluble fiber as compared to the California dark-skinned variety. They are also rich in healthy fats that help reduce inflammation. This is why the avocado should be your go-to fruit. You can have it for breakfast with eggs or in a salad for lunch or dinner.

Related: Best Avocado Diet For Weight Loss

2. Raspberry

Total Dietary Fiber: 8.4 g per cup

Calories: 65

Insoluble Fiber: 7.5 g

Soluble Fiber: 0.9 g

Other Vital Nutrients: Vitamin K, Vitamin C, Vitamin A, Folate, Potassium, Calcium, Magnesium, and Phosphorus.

The total fiber present in raspberries is 8.40 g per cup. They are also a rich source of vitamins C, A, K, and folate. Raspberries improve bowel movement and prevent bloating. You can have a raspberry smoothie for breakfast or toss a few raspberries in your oatmeal to give it a different flavor.

Related: 16 Amazing Benefits Of Raspberries For Skin, Hair, And Health

3. Figs

Total Dietary Fiber: 24.30 g per cup (dried figs), 5.8 g per cup (common figs)

Calories: 279

Insoluble Fiber: 16.30 g

Soluble Fiber: 8 g

Other Vital Nutrients: Vitamin C, Vitamin A, Vitamin K, Calcium, Magnesium, Phosphorus, Potassium, Zinc, and Iron.

This sweet and granular textured fruit is one of the best sources of dietary fiber. It contains 24.30 grams of fiber per cup and is rich in other nutrients such as vitamins A and K, folate, and protein. You can have figs for dessert or add them to your lunch salad.

Related: 29 Amazing Benefits Of Figs For Skin, Hair And Health

4. Prune

Total Dietary Fiber: 12.10 g per cup

Calories: 418

Insoluble Fiber: 5.60 g

Soluble Fiber: 6.50 g

Other Vital Nutrients: Vitamin A, Vitamin K, Potassium, Calcium, Phosphorus, Calcium, and Magnesium.

A cup of prunes contains 6.50 grams of soluble fiber and 5.60 grams of insoluble fiber. Prune juice helps treat constipation, and due to its high soluble fiber content, it is also a good weight loss agent. You can have prune juice for breakfast with oatmeal or add prunes to your grilled duck for dinner. Or make your dessert extra special by adding a few dried prunes to your low-fat yogurt.

5. Guava

Total Dietary Fiber: 8.9 g per cup

Calories: 112

Insoluble Fiber: 7.40 g

Soluble Fiber: 1.50 g

Other Vital Nutrients: Vitamin A, Vitamin C, Phosphorus, Calcium, Magnesium, and Potassium.

This sweet tropical fruit is a great source of fiber. A cup of guava contains about 9 grams of fiber and is also loaded with vitamins C and A, magnesium, calcium, potassium, and many phytonutrientsⁱ  XNaturally occurring chemicals in plant foods, such as vegetables, fruits, and whole grains, which help boost overall health. . You can have guava as an evening snack or make guava juice for breakfast.

6. Peach

Total Dietary Fiber: 2 g per cup

Calories: 60.1

Insoluble Fiber: 1.20 g

Soluble Fiber: 0.80 g

Other Vital Nutrients: Vitamin A, Vitamin C. Vitamin K,  Phosphorus, Potassium, Calcium, and Magnesium.

This aromatic fruit is a wonderful source of soluble and insoluble fibers. Dried peach contains about 13 grams of total dietary fiber. It is also a rich source of vitamins A, C, and K, magnesium, potassium, phosphorus, and calcium. You can add dried peaches to your breakfast oats, smoothies or roasted turkey or chicken.

7. Gooseberries

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Total Dietary Fiber: 6.50 g per cup

Calories: 66

Insoluble Fiber: 5.10 g

Soluble Fiber: 1.40 g

Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Magnesium,  Phosphorus, Potassium, and Calcium.

Gooseberries are also a good source of fiber. A cup of gooseberry contains 6.50 grams of fiber. They are also rich in vitamin C and phytochemicals that help maintain optimum health. You can have 2-3 sun-dried gooseberries right after lunch to help suppress your hunger pangs. You can also make sweet gooseberry marmalade and add it to your dessert or simply have a spoonful of it to curb your sweet cravings.

8. Sapodilla

Total Dietary Fiber: 13.90 g per cup

Calories: 200

Insoluble Fiber: 9 g

Soluble Fiber: 4.90 g

Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Magnesium,  Phosphorus, Potassium, Calcium, and Monounsaturated Fats.

This sweet and granular tropical fruit is rich in soluble and insoluble fiber. One medium sapodilla contains about 5 grams of soluble fiber and 9 grams of insoluble fiber. It is also a great source of calcium, potassium, and folate. You can add sapodilla to your breakfast smoothies or juices or have it for dessert with a cup of low-fat frozen yogurt.

9. Coconut

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Total Dietary Fiber: 35.70 g (fresh, medium sized-coconut)

Calories: 1405

Insoluble Fiber: 31.80 g

Soluble Fiber: 3.90 g

Other Vital Nutrients: Monounsaturated Fats, Polyunsaturated Fats, Vitamin C, Folate, Choline, Magnesium,  Phosphorus, Potassium, Calcium, and Iron.

Coconut is not a nut; it is a fibrous one-seeded drupe. The liquid endosperm inside the coconut is rich in vitamins and minerals. It is a natural electrolyte and is great for rehydration, weight loss, and better skin. As the coconut ripens, the endosperm transforms into edible flesh, which is rich in vitamin E and dietary fiber. You can add grated coconut flesh to your breakfast bowl, casserole, or salad or just eat the coconut alone. It’s sweet, crunchy, and satisfying.

10. Pear

Total Dietary Fiber: 4 g (one medium-sized pear)

Calories: 103

Insoluble Fiber: 1.80 g

Soluble Fiber: 2.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Choline, Magnesium,  Phosphorus, Potassium, and Calcium.

This sweet, granular, fiber-rich, and cholesterol-free fruit is tasty and easily available. You can have it as it is or get a little creative and add it to your dessert, stew, grills, or salad.

10 Fiber-Rich Vegetables For Weight Loss

1. Green Peas

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Total Dietary Fiber: 8.80 g per cup

Calories: 134

Insoluble Fiber: 6.20 g

Soluble Fiber: 2.60 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Phosphorus, Potassium, and Calcium.

A cup of green peas contains about 9 grams of fiber. It is also an excellent source of vitamins A and C, calcium, phosphorus, potassium, and magnesium. You can add green peas to stir-fried veggies, quinoa, or chicken or mushroom stew.

2. Yam

Total Dietary Fiber: 7.60 g per cup

Calories: 158

Insoluble Fiber: 4.80 g

Soluble Fiber: 2.80 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium,  Phosphorus, Potassium, and Calcium.

Yams are rich in dietary fiber, vitamins, and minerals. You can make grilled yam salad with green peas, chili, and herbs. You can also use air fry yams and have them with chili flakes, a little salt, and low-fat mayonnaise. Add them to curries or casserole and have with brown rice and other veggies.

3. Winter Squash

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Total Dietary Fiber: 6.70 g per cup

Calories: 82

Insoluble Fiber: 2.90 g

Soluble Fiber: 3.80 g

Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Calcium, Magnesium,  Phosphorus, Potassium, Beta Carotene, Iron, and Omega-3 and Omega-6 Fatty Acids.

Winter squash is rich in good carbs and dietary fiber. It is also a great source of the amino acid tryptophan that helps induce sleep by reducing stress. Make a wholesome soup or add grilled winter squash to your salad. Or have mashed squash with a good portion of grilled chicken and other veggies.

4. Spinach

Total Dietary Fiber: 5.10 g per cup

Calories: 7

Insoluble Fiber: 3.80 g

Soluble Fiber: 1.30 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Magnesium, Phosphorus, and Potassium.

This leafy green vegetable not only adds flavor and color to your food but also benefits your health. You can have it sautéed with garlic cloves and a little pinch of salt or add it to your soup, salad, stew, wraps, open sandwiches, etc.

5. Okra

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Total Dietary Fiber: 5.10 g per cup

Calories: 36

Insoluble Fiber: 3.10 g

Soluble Fiber: 2 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium,  Phosphorus, Potassium, and Calcium.

Okra is delicious and nutritious if you cook it the right way. Wash the okra and pat it dry before chopping it. Do not overcook. Have it with brown rice, pita bread or flatbread. Or simply add grilled or boiled okra to your rice bowl or salad.

6. Collard Greens

Total Dietary Fiber: 5.30 g per cup

Calories: 11

Insoluble Fiber: 2.10 g

Soluble Fiber: 3.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Folate, Potassium, Copper, and Calcium.

This dark green leafy vegetable is low in calories, has high water content, and is loaded with nutrients. You can add it to chicken broth, vegetable stew, tuna salads or wraps or have it blanched or steamed.

7. Carrot

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Total Dietary Fiber: 5.20 g per cup

Calories: 82

Insoluble Fiber: 3 g

Soluble Fiber: 2.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium,  Phosphorus, Potassium, Sodium, and Calcium.

Carrots are good for your eyes as they are rich in vitamin A. They are also rich in dietary fiber, which is why you should consume them at least thrice a week. You can add raw carrots to your salad or vegetable/chicken stew.

8. Endive

Total Dietary Fiber: 5.20 g per cup

Calories: 8

Insoluble Fiber: 3.70 g

Soluble Fiber: 1.50 g

Other Vital Nutrients: Vitamin A, Vitamin K, Folate, Potassium, and Calcium.

Cooked curly endive is also known as chicory and is a great source of vitamins, minerals, and dietary fiber. You can grill and toss it with other veggies and fish/chicken. You may have it as finger food or chop it and add it to omelet or wraps/sandwiches.

9. Turnip Greens

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Total Dietary Fiber: 5 g per cup

Calories: 29

Insoluble Fiber: 2.80 g

Soluble Fiber: 2.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Protein, Sodium, Magnesium,  Phosphorus, Potassium, Calcium, and Omega-3 Fatty Acids.

Turnip greens belong to the cruciferous plant family and are rich in dietary fiber, vitamins, minerals, and other essential nutrients. They have anti-inflammatory properties that help fight certain types of cancer. Add turnip greens to chicken or pork broth, stew or salad.

10. Beet Greens

Total Dietary Fiber: 4.20 g per cup

Calories: 39

Insoluble Fiber: 2.30 g

Soluble Fiber: 1.90 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Sodium, Phosphorus, Potassium, Calcium, and Water.

Beet greens are the top leafy part of beetroots and are a great source of nutrients. These fiber-dense vegetables are easy to cook and delicious. You can sauté them with garlic cloves and have with brown rice, other veggies, and a good portion of lean protein. Beet greens also taste great in stews and soups.

8 Fiber-Rich Grains/Nuts/Seeds For Weight Loss

1. Flax Seeds

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Total Dietary Fiber: 25.50 g per cup

Calories: 897

Insoluble Fiber: 11.70 g

Soluble Fiber: 13.80 g

Other Vital Nutrients: Vitamin K, Folate, Thiamine, Choline, Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Magnesium, Sodium, Phosphorus, Potassium, Calcium, Iron, and Protein.

Flax seeds are rich in dietary fiber and healthy fats. A cup of flax seeds contains about 13 grams of soluble fiber and 12 grams of insoluble fiber. Hence, it bulks up your stools, increases your satiety levels, and makes you eat less. You can grind flax seeds at home to retain the nutrients and add it to your smoothie, oatmeal, salad, or a glass of fat-free milk.

2. Oat Bran

Total Dietary Fiber: 14 g per cup

Calories: 231

Insoluble Fiber: 7.20 g

Soluble Fiber: 6.80 g

Other Vital Nutrients: Vitamin K, Folate, Choline, Betaine, Pantothenic Acid, Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Magnesium, Sodium, Phosphorus, Potassium, Zinc, Calcium, Iron, and Protein.

Oat bran is another high-fiber food known for its weight loss properties. It contains 14 grams of fiber, out of which soluble fiber is 6.8 grams. Have two tablespoons of oat bran for breakfast or lunch for favorable results in just a few weeks. You can also add fruits to your oat bran bowl.

3. Sorghum

Total Dietary Fiber: 26.50 g per cup

Calories: 651

Insoluble Fiber: 18.50 g

Soluble Fiber: 8.0 g

Other Vital Nutrients: Niacin, Thiamin, Riboflavin,  Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Sodium, Phosphorus, Potassium, Calcium, Iron, and Protein.

This humble grain is rich in dietary fiber. One cup of sorghum contains 26.50 grams of fiber. It is for this reason that sorghum is called “the new quinoa.” You can add it to your brunch veggie salad or have a light yet filling sorghum risotto for dinner.

4. Amaranth

Total Dietary Fiber: 29.60 g per cup

Calories: 251

Insoluble Fiber: 20.20 g

Soluble Fiber: 9.40 g

Other Vital Nutrients: Niacin, Folate, Vitamin E, Vitamin B6, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

This is a nutritious and gluten-free grain found in brightly flowered perennial plants. A cup of amaranth contains about 29.60 grams of fiber. It is also a rich source of calcium, phosphorus, manganese, and iron. You can add it to sautéed veggies for lunch or dinner. You can even grind it to make gluten-free flour or prepare porridge for breakfast. You could also use amaranth to bake muffins, cookies, and other sweet treats.

5. Barley

Total Dietary Fiber: 31.20 g per cup

Calories: 193

Insoluble Fiber: 24.4 g

Soluble Fiber: 6.80 g

Other Vital Nutrients: Vitamin A, Vitamin K, Niacin, Folate, Choline, Vitamin B6,  Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

This is another high-fiber grain. A cup of barley contains about 31.20 grams of fiber. It is also an excellent source of potassium, magnesium, vitamin B6, and iron. You can make barley porridge. Or add barley to oats or chicken or turkey stew.

6. Pumpkin Seeds

Total Dietary Fiber – 8.80 g per cup

Calories: 285

Insoluble Fiber: 6.4 g

Soluble Fiber: 2.4 g

Other Vital Nutrients: Vitamin A, Folate, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

Pumpkin seeds taste sweet and nutty and are a great source of soluble and insoluble fiber. A cup of pumpkin seeds contains 2.40 grams of soluble fiber and 6.4 grams of insoluble fiber. They are also a rich source of healthy fats, vitamin A, calcium, potassium, and magnesium. You can add them to your breakfast smoothies or porridge. Or add toasted pumpkin seeds to salad or casseroles.

7. Chestnuts

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Total Dietary Fiber: 16.70 g per cup

Calories: 350

Insoluble Fiber: 13.2 g

Soluble Fiber: 3.5 g

Other Vital Nutrients: Vitamin A, VItamin C, Vitamin K, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

This delicious nut is a high-fiber food. A cup of chestnuts contains 16 grams of fiber. It is a rich source of vitamin C, folate, calcium, zinc, phosphorus, and monounsaturated fatty acids. You can have a handful of chestnuts as a snack or add them to your meat for dinner. You can give your low-fat frozen yogurt an extra crunch by topping it with crushed chestnuts.

8. Almonds

Total Dietary Fiber: 15.90 g per cup

Calories: 546

Insoluble Fiber: 14.3 g

Soluble Fiber: 1.6 g

Other Vital Nutrients: Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Vitamin A, VItamin E, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

Almonds are also a great source of dietary fiber and healthy fats. Soak 4-5 almonds in water overnight and have them in the morning with breakfast. You can also add almonds to desserts, salads, pilaf, and curries.

3 Fiber-Rich Legumes For Weight Loss

1. Black Beans

Total Dietary Fiber: 15 g per cup

Calories: 227

Insoluble Fiber: 6 g

Soluble Fiber: 9 g

Other Vital Nutrients: Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Vitamin A, Thiamin, Riboflavin, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

Black beans are a great source of dietary fiber and protein. A cup of black beans contains 12.2 grams of fiber. You can include them in your diet by soaking them overnight and boiling them the next day. Have them for lunch by adding some fresh veggies, cilantro, and a dash of lime. You can also cook them chili-style and have it for dinner.

2. Lima Beans

Total Dietary Fiber: 13.20 g per cup

Calories: 216

Insoluble Fiber: 6.20 g

Soluble Fiber: 7 g

Other Vital Nutrients: Vitamin K, Thiamin, Riboflavin, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

A cup of lima beans contains 7 grams of soluble fiber and 6.20 grams of insoluble fiber. They are also rich in vitamins, minerals, proteins, and other phytonutrients. You can add lima beans to your quinoa (for breakfast), chicken salad (for lunch) or grilled salmon (for dinner).

 3. Lentils

Total Dietary Fiber: 15.6 g per cup

Calories: 230

Insoluble Fiber: 14.4 g

Soluble Fiber: 1.2 g

Other Vital Nutrients: Vitamin A, Vitamin K, Vitamin C, Thiamin, Riboflavin, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

One cup of lentils contains about 15.6 grams of fiber. Lentils are also a good source of protein and minerals like manganese, thiamin, potassium, and iron. You can include them in your diet by boiling and adding them to salads or having lentil soup with or without veggies for dinner.

These 31 fiber-rich foods will help you reach your target weight and improve digestion and bowel movement. I have also designed a fiber-rich diet chart for you to make the most of the foods mentioned above. You can try your own version of the diet chart, but make sure to include high fiber foods for weight loss and strike a balance between soluble and insoluble fiber. Here’s the diet plan for you.

Sample Fiber-Rich Foods Diet Plan

So, you see, you can follow this high-fiber diet for weight loss without trying too hard. But if you want to lose weight, you should also follow a simple, easy-to-follow exercise routine. Just take out 20 minutes to do these simple exercises mentioned below.

Exercise Routine

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• Head tilt (right and left) – 1 set of 15 reps
• Head nod (up and down) – 1 set of 15 reps
• Neck rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Arm rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Wrist rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Waist rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Ankle rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Spot jogging – 5-7 minutes
• Jumping jacks – 2 sets of 20 reps
• Side lunges – 1 set of 10 reps
• Forward lunges – 1 set of 10 reps
• Burpees – 2 sets of 10 reps
• Sit-ups – 1 set of 15 reps
• Vertical kicks – 1 set of 15 reps
• Horizontal out kicks – 1 set of 15 reps
• Scissor kicks – 1 set of 15 reps
• Side crunches – 1 set of 10 reps
• Forward plank – 15-20 second hold
• Stretch

Following this exercise and nutrition plan will help bring a change in your lifestyle gradually. Changing your lifestyle is very important when it comes to losing weight. Including high-fiber and nutritious foods in your diet, avoiding junk and processed foods, working out regularly, and getting proper rest are essential for weight loss.

Let me tell you how dietary fiber is useful and about soluble and insoluble fiber.

Soluble Or Insoluble Fiber – Which One Is Ideal For Weight Loss?

Fiber is of two types – soluble and insoluble, depending on the property to dissolve in liquids. When soluble fiber comes in contact with water, it is converted into a viscous material and slows down food absorption in the large intestine. This makes you feel full for a long duration.

Insoluble fiber helps to trap the fat molecules and acts as a stool bulking agent and prevents the absorption of fats. It is more helpful for those suffering from constipation as it increases bulk and promotes bowel movement.

Therefore, it is clear that if you want to lose weight, you should look at food sources that are rich in soluble fiber along with a good amount of insoluble fiber. Now, let’s find out how fiber aids weight loss.

How Fiber Helps In Weight Loss

Fiber and weight loss – what is the connection? Fiber aids weight loss by boosting satiety and increasing the number and varieties of good gut bacteria in the intestine (2), (3). You must have heard that good gut bacteria help in digestion and promote overall health. They help in digesting the soluble fiber with the help of a specific bacterial enzyme. So, basically, soluble fiber acts as food for the gut bacteria, and the bacteria help to digest it and produce short-chain fatty acids (4), (5). These short-chain fatty acids reduce belly fat by increasing fat metabolism (6). Also, this whole interaction of soluble fiber with gut bacteria increases the variety and number of gut bacteria. The presence of different types of good gut bacteria is linked to the reduced risk of type II diabetes and heart disease and decreased levels of bad cholesterol. But does this mean you can have unlimited amounts of fiber? Let’s find out in the next section.

Did You Know?Foods like oats, Brussels sprouts, asparagus, and flaxseeds are great sources of viscous (soluble) fiber. This type of fiber may reduce your appetite and make you eat less.

Fiber For Weight Loss – How Much To Consume?

The recommended daily fiber consumption for women below 50 years of age is 25 g and above 50 years of age is 21 g.

Stylecraze SaysIf you are planning to add high-fiber foods to your diet, do it gradually and give some time to your body to adjust. Sudden intake of high-fiber foods may cause diarrhea, abdominal discomfort, and cramps.

Who Should Avoid High-Fiber Foods

Though high-fiber foods are great for weight loss, they should be avoided if you are suffering from IBS, diverticulitisⁱ  XAn infection or inflammation of the pouches (known as diverticula) in the digestive tract. , ulcerative colitisⁱ  XAn inflammatory bowel disease that irritates and inflames the lining of the large intestine and the rectum. , or Crohn’s disease. If you have shown any symptoms of stomach irritability recently, talk to your doctor before deciding to start this diet for weight loss.

Fiber-rich foods are ideal for weight loss. They promote digestion, increase satiety, bulk up stools, and promote bowel transit through the colon by boosting metabolism and forming a gel-like coating. When it comes to reducing weight, changing your diet and lifestyle is critical. Weight loss requires a diet rich in high-fiber and nutritious meals, avoiding junk and processed foods, frequent exercise, and adequate relaxation. You can talk to a nutritionist to include more fiber-rich food in your diet and work with them to lead a healthy lifestyle and lose weight.

In 2011, Galit was a full-time college student with a full-time job, and he was running on empty. “I would work during the day, then go to class at night,” he remembers. “I would arrive home so late, I wouldn’t even have time to make dinner.”

To save time, he turned to convenient fast-food options, choosing between a 24-hour Subway and a Carl’s Jr. five nights a week. Eventually, his weight crept up to more than 300 pounds.

One February morning as he was getting ready for work, Galit bent down to tie his shoes. When he stood up, he noticed he was out of breath. It was a turning point.

“I felt so terrible and ashamed that tying my shoe was now a difficult chore for me, physically,” he says. “I knew right then and there, I had to make some serious changes.”

Galit had another huge motivator on his side. He had long dreamed of becoming a police officer, but to seriously pursue law enforcement, he would have to get in shape.

“At my weight, I would never have been considered for a position as an officer,” explains Galit. “Even if I had miraculously been hired, I would never have been able to perform in the police academy in the physical condition I was in.”

Though he wasn’t quite sure where to begin, he was confident his diet was the biggest contributor to his weight gain. He decided to start with just one rule he wasn’t allowed to break: He could not eat anywhere that had a drive-thru.

As part of his new commitment to eating better, Galit turned to MyFitnessPal for help, logging all of his meals and exercise.

“I immediately loved how MyFitnessPal could give you a basic rundown of how many calories you needed to maintain a caloric deficit and lose fat,” he says. “I also loved how I could log my workouts and see the direct benefit exercising had to my weight loss.”

According to Galit, being able to clearly see what he put into his body each day kept him accountable. When he had hard days where he missed his goal, he could quickly identify what corrections he needed to make later in the week to get back on track.

The payoff didn’t take long. Galit, who weighed himself weekly, began to see a noticeable difference after a month. He also woke up in the morning with more energy, which helped him be more productive at work and school.

The results became undeniable in the fall of 2011, when a friend showed him a recent picture of himself. Galit was floored. “I would always try to avoid taking pictures while I was overweight because I didn’t like the way I looked,” he says. “When I looked at this picture, I didn’t really recognize myself. It was eye-opening! I felt so proud, and it made me want to push harder.”

Galit eventually lost more than 100 pounds, and with his new, healthy lifestyle in-tow, he enrolled and graduated from the police academy — a massive feat that still isn’t lost on him today. “I feel a great sense of pride in myself every time I put on my uniform,” he says.

Looking back on his journey, Galit says becoming aware of what he put in his body each day made the biggest difference. He now advises others who want to lose weight to discover their “why” and to remind themselves of it every day.

And if they’re as confused on where to start as he once was, he advises simply picking one rule and committing to it, no matter what. “If they can stick to following just that one rule, they will be on their way to forming other lasting habits.”

In This Article

15 Best Exercises To Lose Belly Fat

Certified Personal Trainer TJ Mentus says, “Cardio and aerobic exercise are great for improving your overall health — especially heart health — and burn calories both during and after the workout. So it is good for weight loss overall. But I would also say whether they help lose belly fat specifically depends on a person’s genetic predisposition to hold fat in certain places. No activity can guarantee that belly fat would be the first to go or the main area of weight loss.” So manage your expectation accordingly.

*Warm up for 10 minutes before starting these exercises. After your muscles are warmed up, take a 10-second break and start with the following exercises:

1. Lying Leg Raises

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Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat. Place your thumbs under your hips, palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
2. Raise both your legs to 90 degrees and slowly bring them back down.
3. Right before touching the floor, raise your legs again. Do 3 sets of 15 reps.

What Not To Do – Do not place your feet completely on the floor or push your hips up with your hands to lift your legs.

2. Leg In And Out

Youtube

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Sit on a mat. Place your hands behind you, with the palms flat on the mat. Lift your legs off the floor and lean back a little. This is the starting position.
2. Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
3. Go back to the starting position. Do 2 sets of 20 reps.

What Not To Do – Do not place your hands too wide apart at the back.

3. Scissor Kicks

Youtube

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat. Place your palms under your hips.
2. Lift your head, upper back, and legs off the floor. This is the starting position.
3. Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
4. Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise

What Not To Do – Do not do this exercise quickly or hold your breath while doing it.

4. Crunches

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Target –Lower and upper abs.

How To Do

1. Lie down on a mat, flex your knees, and place your feet on the floor.
2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
3. Initiate the movement by curling up and trying to reach your knees with your head.
4. Go back to the starting position.
5. Make sure you inhale while curling up and exhale while going down. Do 2 sets of 12 reps.

What Not To Do – Do not tuck your chin in.

Related: 6 Types Of Crunches, Benefits, How To Do, & Important Tips

5. Bicycle Crunches

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Target – Rectus abdominisⁱ  XThe ‘abs muscle’ or the six-pack that helps the body between the ribcage and the pelvis move. , obliques, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat, flex your knees, and lift your feet off the floor.
2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
3. Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
4. Curl back down and bring your left leg back to the flexed position.
5. Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.

What Not To Do – Do not hasten to complete the sets, and do not tuck your chin in.

6. Half Seated Reverse Crunch

Youtube

Target – Lower abs, upper abs, and glutes.

How To Do

1. Sit on a mat, flex your knees, and place your feet flat on the floor. Lean back and support your body on your elbows. This is the starting position.
2. Lift both your legs off the floor and bring your knees almost close to your nose.
3. Slowly, bring your legs down to the starting position. Do 3 sets of 15 reps.

What Not To Do – Do not scrunch your shoulders or curve your lower back too much.

7. Sit-ups

Youtube

Target – Rectus abdominis

How To Do

1. Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands at the back of your head. Lift your head and shoulders off the floor and look at the ceiling. This is the starting position.
2. Use your core strength to lift your body off the floor and come to a sitting position.
3. Go back down to the starting position slowly. Do 2 sets of 12 reps.

What Not To Do – Do not get confused between sit-ups and crunches. You need to literally sit up and go back down to the starting position to do sit-ups. Do not bring your elbows close while sitting up.

Related: How To Do Sit-Ups For A Flat Tummy, Variations, Benefits

8. Heel Touch

Youtube

Target – Obliques and upper abs.

How To Do

1. Lie down on a mat. Keep your legs flexed, feet wider than shoulder-width apart, and flat. Keep your hands by your side, chin up, shoulders relaxed, and core engaged.
2. Bend sideways and try to touch your right heel with your right hand.
3. Bend toward the other side and try to touch your left heel with your left hand.
4. Do 20 of these to finish one set. Do 3 sets of 20 reps. Take a 20-second break before moving on to the next exercise.

What Not To Do – Do not place your feet too close to your hips.

9. Jackknife Crunch

Youtube

Target –Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat. Extend your hands over your head. This is the starting position.
2. Keeping your back and neck in the same line, lift your upper body. Simultaneously, lift both your feet off the floor.
3. Try touching your knees with your hands.
4. Get back to the starting position. Do 3 sets of 12 reps.

What Not To Do – Do not rest your head on the floor completely between repetitions.

10. Russian Twist

Youtube

Target – Obliques, upper abs, lower abs, and glutes.

How To Do

1. Sit on the mat, lift both your legs, keep your knees flexed, and lean back a little. Join your palms to balance your body. This is the starting position.
2. Twist your upper body to the left and then to the right.
3. You may do 3 sets of 12 reps for best results.

What Not To Do – Do not hold your breath while doing this exercise.

Did You Know? Lunge twists are another great exercise for beginners who are looking to reduce belly fat at home. This lower body exercise improves the flexibility of the hips and strengthens the legs as well. Related: 10 Amazing Benefits Of Seated Russian Twist

11. Lying Alternate Toe Taps

Youtube

Target – Rectus abdominis, obliques, and glutes

How To Do

1. Lie on the mat and lift both your legs at a 90-degree angle.. Extend your hand up, lift your head and upper back off the floor, and engage your core. This is the starting position.
2. Curl up and try to touch your left foot with your right hand.
3. Curl back down.
4. Curl up again and try to touch your right foot with your left hand. Do 2 sets of 15 reps.

What Not To Do – Don’t worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.

12. Crossbody Mountain Climbers

Youtube

Target – Rectus abdominis, shoulders, core, glutes, hamstrings, and quads.

How To Do

1. Get into a push-up position. Make sure your elbows are directly below your shoulders. Keep your neck, back, and hips in a straight line. Do not pike up and curve down. This is the starting position.
2. Lift your right foot off the floor, flex your knee and bring it close to the right side of your chest.
3. Place the right foot back to its starting position. Now, lift your left foot off the floor, flex your knee and bring it close to the left side of your chest.
4. Speed up and do it as if you are running! Do 2 sets of 25 reps. Take a 20-second break before doing the next exercise.

What Not To Do – Do not place your palms too far away from your body, and do not droop your neck or lower back.

13. Burpees

Youtube

Target – Full body workout that also targets your abs.

How To Do

1. Stand straight with your feet shoulder-width apart.
2. Bend your knees and place your hands on the floor. Let’s call this the “frog” position for clarity.
3. Jump and push both your legs back and get into a plank or push-up position.
4. Hop and get back to the “frog” position.
5. Jump vertically and extend your hands above your head.
6. Land softly on the floor.
7. Get into the frog position again, then go back to the plank position. Do 3 sets of 8 reps. Take a 10-second break between the sets. Also, take a 20-second break before moving on to the next exercise.

What Not To Do – Do not set unachievable goals. Burpees are tough to do. The number of burpees you do does not matter. What matters is how many you do while maintaining correct posture.

14. Plank

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Target – Rectus abdominis, core, shoulders, biceps, and glutes.

How To Do

1. Kneel down on a mat.
2. Place your elbows on the mat.
3. Extend your right leg back, then your left leg.
4. Keep your neck, back, and hips in the same line. Keep your core engaged.
5. Hold this pose for at least 30 seconds. Do 3 sets of 30-60 seconds hold.

What Not To Do – Do not place your palms far away from your shoulders. Do not droop your lower back or pike it up.

Related: 21 Best Plank Exercises To Strengthen Your Core And Back

15. Side Plank

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Target – Abs and core, shoulders, biceps, and glutes.

How To Do

1. Get into a side half-lying pose on your right. Place your left foot across the right foot and on the floor.
2. Place your elbow right below your shoulder and your left hand on your waist.
3. Lift your pelvis off the floor. Your back should be in line with your neck and head.
4. To make this a little tough, open your left hand wide.
5. Hold this pose for 30-60 seconds. Keep breathing.
6. Lower your body. Take a 10-second break, change sides, and do the same on the other side. One set of this exercise is enough for beginners. You may increase the time and sets as you progress.

What Not To Do – Do not droop your pelvis.

To make it more effective and quick for you, here’s advice from 8 fitness experts. Scroll down!

Helpful Advice By 8 Fitness Experts

Sarah

Doing ab crunches and following a crash diet is not the right way to lose belly fat. If you really want to flaunt a well-toned belly, you have to eat a balanced diet with all the good fats rather than starving yourself.

You should also exercise three to five times a week. Do burpees, side planks, and bicycle crunches.

Sarah: tabatalive.com

Laura London

To lose belly flab, your go-to exercises should be V-ups, planks, and bicycle crunches.

Laura London: lauralondonfitness.com

Lori L. Shemek

HIIT is highly effective for all over weight loss, particularly removing stubborn belly fat. If you are not eating right, you have reached menopauseⁱ  XThe end of a menstrual cycle in the 40s or 50s usually diagnosed after a female goes 12 months without a menstrual period. , or you are not losing weight, you should do these exercises. Don’t let the name scare you as it is you who determines the intensity. It is your perceived exertion that counts.

Lori L. Shemek: drlorishemek.com

Kelly Rennie

Practice plank, leg raises, and cross body mountain climbers.

Kelly rennie: busymumfitness.com/

Anthony Trucks

Practice hanging bicycles, decline bench sit-ups, and prone slider toe-ins.

Anthony Trucks: truckstraining.com

Lee Brogan

HIIT sprints work wonders. Also, boxing and Tabata are great for shedding belly fat.

Lee Brogan: gymfreetrainers.com

Doonya

Nothing beats Flick step, sweep, and twist exercises when it comes to losing belly fat.

Doonya: www.doonya.com

Kerry P. Taylor

Try half Turkish get up, ab wheel rollouts, and standing band rotations to get a flat belly you always dreamed of.

Kerry P. Taylor: www.212healthandperformance.com

Last, but not the least, here are some other ways/tips that you may follow to reduce belly fat.

Lifestyle Tips To Reduce Belly Fat

• Eat Right

Reducing abdominal fat is 80% about eating the right food. Follow a healthy and balanced diet with adequate macro and micronutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home (2) .

• Drink Water

Always carry a water bottle, and make sure you keep sipping water throughout the day (3).

• Short Bursts Of Exercises

According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat (2), (4) .

• Say No To Sugar

Cut down on sugar to reduce belly fat (5). Use honey or jaggery instead.

• Reduce Sodium Intake

Consuming a lot of salt causes water retention in the body (6), (7). Reduce your sodium intake to see a difference in your belly fat.

• Increase Intake Of Vitamin C

Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress (8). A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat (9).

• Consume Fat Burning Foods

You can consume the following foods to burn fat by boosting metabolism.:

• • Garlic: A study conducted on mice found that garlic helped in reducing body weight (10).
  • Ginger: Ginger has been found to reduce feelings of hunger and, thus, have the potential to aid in weight management (11).
  • Cayenne pepper: The capsaicin found in peppers boosted metabolic rateⁱ  XThe amount of energy used by a living organism over a specific period (measured in joules, calories, or kilocalories per unit of time). modestly in a study conducted on mice (12).
  • Cinnamon: Cinnamon has the potential to prevent metabolic syndromeⁱ  XA serious medical condition that increases the risk of heart disease, stroke, type 2 diabetes, and other related issues. , which is often characterized by excess body fat around the waist (13).

• Include Healthy Fats

Include polyunsaturated fatty acids (PUFA)ⁱ  XGood fats that help reduce bad cholesterol levels in the blood to aid weight loss and lower the risk of heart disease. into your diet. PUFA help reduce inflammation in the body (14), thereby lowering the chances of accumulating abdominal fat.

• Do Not Skip Breakfast

Many people think that skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain (15).

• Get A Good Night’s Sleep

Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. According to a recent study, too much sleep or a lack of it can lead to weight gain (16).

Stylecraze Says Research shows that stress causes more cortisol secretion, which leads to the formation of more belly fat in women (17). Therefore, it is important to manage your stress by meditating and finding ways to relax every day.

Infographic: Tips For Streamlining Your Exercise Routine To Lose Belly Fat

Now you know all about the best exercises for losing belly fat. Here are some tips on how to plan your weekly workout routine. For example, your exercise routine should include strength and resistance training along with cardio. Don’t only focus on losing weight on the belly, but exercise to lose weight all over your body. Check out the below infographic to learn more tips about planning an exercise routine to lose belly fat.

Belly fat accumulation can become a common occurrence due to a sedentary lifestyle and poor diet habits. While it is easier to see changes in other body parts with regular exercise, belly fat might seem a little difficult to lose. Crunches, scissor kicks, Russian twists, and burpees are some of the common exercise routines that help reduce belly fat and tone and strengthen your core muscles. Complementing these with healthy eating habits and an active lifestyle can bring about visible changes in due course of time.

Physically, his back, knees and feet hurt so much that at one point he was taking more than 2,400mg of ibuprofen every day, significantly increasing his risk of organ damage and heart attack. Romantically, the now 35-year-old began to feel a strain on his marriage, as his wife took on every domestic responsibility from cleaning and laundry to cooking and grocery shopping. Emotionally, Treglia spiraled into a dark place where he felt like he was just “sticking around” to earn money as an IT professional — but didn’t have much purpose otherwise.

“I was basically waiting to die,” he recalls. “I thought, what am I even here for?”

He knew bad habits had gotten him to this point. Even though he describes himself as a “husky kid,” Treglia kept maintained his weight by playing sports like soccer and tennis in high school, but when he didn’t play these sports in college, his weight began climbing quickly. After getting married and starting a sedentary job, the Pittsburgh resident says the pounds kept piling on, especially with multiple fast-food spots within a quarter-mile of his home.

Although sitting at the computer for hours was a large part of his weight gain, it also turned out to be his most valuable resource when it came to a starting point.

While browsing Reddit, he found a subthread about MyFitnessPal and how people were using the app to lose weight simply by tracking their food. Since he’d had some initial success with Weight Watchers in the past, he was familiar with food tracking and thought he’d give it another try, especially since some Reddit posters had also been more than 600 pounds.

“It was very helpful to hear that people were losing weight just by tracking calories without going to a gym,” he says. “I figured I could give that a try.”

In addition to being diligent about inputting his daily food, he started watching videos on meal prepping and dug out his old Fitbit to increase his daily step count. Although he was pleased with finally taking a new, healthy track, he admits it wasn’t always easy.

“After a month, I would have murdered someone for a Big Mac,” he says. “There were days I broke down and cried because I couldn’t eat fast food. I didn’t realize how much food had taken over my life.”

But, as he introduced healthier, lower calorie foods into his meals, the weight-loss journey began to get easier, especially when he started to see major results. After five months, he’d lost 100 pounds and bought a weight set for strength training.

His activity levels increased as well, with more of the weight gone. He was able to go golfing again, bought a bicycle — which he hadn’t been on since age 14 — and signed up for an obstacle course race, confident he’d be ready when it’s scheduled in 2019.

As the weight kept dropping, Treglia also went to New Orleans on a vacation with his wife, a trip that included plantation tours he would never been able to do at his highest weight. “We could do all the touristy things, and that felt great,” he says. “As soon as we got back, we booked a trip for Orlando as a reward to myself for hitting 300 pounds.”

He wasn’t the only one seeing big changes — his wife said it felt like she married a new person. And his doctor didn’t recognize him at a recent checkup, thinking she’d grabbed the wrong patient chart.

As of late September, Treglia had lost 317 pounds and feels like he’s not done yet — he wants to get down to 250 pounds by early December as a Christmas gift to himself. The daily pain he once endured has lifted — his physical issues are gone, his marriage is stronger than ever and he now feels a sense of joy and optimism every day.

He still tracks his food on MyFitnessPal as a way to stay accountable and finds support on the MFP message boards, where he’s picked up tips on nutrition and exercise and also connected with a community that cheers him on.

“Connecting with people about their struggles and successes has helped me make it through my journey,” he says. “I realize I have a lot more to lose, but I already feel like a new person.”

L-carnitine is naturally found in dairy products, fish, and poultry. However, L-carnitine supplements are more effective for weight loss and building lean muscle mass.

It boosts fatty acid oxidation, increases energy production, and improves stamina levels. This means you will have more energy to work out and burn more calories. Continue reading to get all the details about L-carnitine for weight loss, the benefits you will reap, natural foods rich in L-carnitine, and a sample vegan diet plan. Regularly including it in your diet can give you the results you have always desired.

In This Article

What Is L-Carnitine?

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L-carnitine is a molecule involved in the oxidation of fatty acids in the mitochondria. It is a non-essential amino acid and is produced from two amino acid substrates, L-lysine and L-methionine. Though it is naturally available in fish, milk, and poultry, it can also be obtained through supplements available in the market.

Did You Know? Carnitine comes from the Latin word ‘carnis’ or ‘caro’ meaning flesh. Carnitine was first extracted from meat extracts in 1905.

Wondering how this substance aids weight loss? Read the next section to find out.

How Does L- Carnitine Aid Weight Loss?

L-carnitine aids weight loss by transporting fatty acids to the mitochondrial matrix, where they get oxidized and energy is released. This burns fat, and the energy released is used to increase exercise performance and endurance (1). L-carnitine’s benefits are most seen in individuals with obesity (2).

Natural Sources Of L-Carnitine

Looking at this table, it is clear that red meat is not harmful to your health unless you consume it in excess. Neither will consuming protein make you gain weight. Let’s move to the next section where I’ll tell you what to eat to lose weight and build lean muscle mass. Take a look. (Vegans, scroll down for a complete vegan L-carnitine diet plan.)

L-Carnitine Rich Diet Plan For Weight Loss

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Why This Works

Drinking a cup of fenugreek soaked water in the morning will help kickstart your metabolism. Whole wheat, milk, and eggs are a great source of  L-carnitine, dietary fiber, protein, and calcium. This wholesome breakfast will activate your brain and keep your hunger pangs at bay. Having a cup of green tea before lunch will keep you from overeating and also flush out the toxins. Beef, chicken, and tuna are great sources of L-carnitine and protein that will help you burn fat and build lean muscle. A healthy and filling evening snack will give your body an extra dose of vitamins and minerals. For dinner, have protein and l-carnitine-rich foods that will burn the fat and provide energy.

Stylecraze Says You can use chicken thighs instead of chicken breasts to create your grilled chicken tacos. Chicken thighs retain moisture and do not dry out as much as the latter while grilling.

There are a lot of vegan foods that may not match up to the l-carnitine amounts present in non-vegetarian food, but they can help you get a decent amount of l-carnitine. Here is a vegan L-carnitine diet chart.

Vegan L-Carnitine Rich Diet Plan For Weight Loss

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Why This Works

Lemon water will help flush out the toxins and maintain the body’s pH levels. Sprouts and Brazil nuts are an excellent source of L-carnitine, proteins, and healthy fats. Green tea helps to suppress your appetite and has antioxidant properties. Have a light, protein-rich, filling, and L-carnitine rich lunch to help your body burn the calories. For your evening snack, drink a cup of green tea, fresh fruit juice or coconut water to flush out the toxins and boost your body’s cellular functions. Keep the dinner as light as possible but eat foods that are rich in L-carnitine such as lentils, chickpeas, spinach, beans, and broccoli.

Though L-carnitine will help to burn fat and produce energy, if that energy is not used up, it will get stored as fat again. And since your objective is to lose weight and not just recycle the stored fat, you have to workout at least 3-5 hours a week. Here is a sample workout plan.

Workout Plan For Weight Loss

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• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Side crunches – 2 sets of 10 reps (left and right sides)
• Upper body twists – 1 set of 20 reps
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Spot jogging – 5-7 minutes
• Rope jumping – 2 sets of 50 reps
• Burpees – 1 set of 10 reps
• Jumping jacks – 1 set of 20 reps
• Tricep dips – 1 set of 10 reps
• Forward lunges – 1 set of 10 reps
• Jumping forward lunges – 1 set of 10 reps
• Pushups – 1 set of 10 reps
• Crunches – 1 set of 20 reps
• Mountain climbers – 1 set of 10 reps
• Stretch

You can also include dancing, cycling, walking, running, weight training, yoga, and meditation to lose weight.

If you want to accelerate the rate at which you will lose weight, you should talk to your doctor about taking L-carnitine supplements. Here is what you should know.

L-Carnitine Supplements For Weight Loss

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L-carnitine supplements can be used by those who have L-carnitine deficiency or want to lose weight and build body at a faster pace than by simply consuming an L-carnitine rich diet and working out. L-carnitine capsules are available in pharmacies as “fat burner” capsules.

L-Carnitine Weight Loss Dosage

The L-carnitine dosage for weight loss is you can have 2-3 g L-carnitine per day. You can have it after working out or in between meals. But is taking L-carnitine supplements safe for you? Revealed in the next section.

Are L-Carnitine Supplements Safe?

Scientific evidence says that 2 g or less L-carnitine per day is safe to take for those who want to lose weight. Also, if you decide to take L-carnitine supplements, please consult your doctor first. Talk to your doctor if you are currently on any prescription medication or following a diet plan for weight loss.

So, if you are investing your time, money, and energy to lose weight, what are the benefits you will get? Take a look at the next section.

Benefits Of L-Carnitine

• Energizes Your Body

L-Carnitine is one element that is said to energize your body. With this, you can burn a whole lot of calories throughout the day and more than what you usually do while working out. It helps you give your 100% and makes working out super effective. It helps in transporting all fatty acids to the mitochondria, which leads to oxidation. This, in turn, burns energy. It stops the accumulation of fats and helps you lose weight quickly.

• Boosts Metabolism

L-Carnitine also helps boost your metabolism significantly. It breaks down all the fat and allows your metabolism rate to head north. In fact, most experts have said that some people lose weight at a slow rate because of low metabolism and lack of L-Carnitine in their diet.

• Helps You Lose Weight Faster

L-Carnitine helps in sending all your fat to the cells so that it can be used as energy. According to several health experts, adding L-Carnitine to your diet will help you get faster results in a shorter period. In fact, there was a survey conducted, where it was found that people who ate a healthy diet including L-Carnitine lost more weight than those who exercised.

• Burns Body Fat At Cellular Level

L-Carnitine helps by burning body fat at the cellular level. It is related to vitamin B although its structure is very similar to amino acids.

• Builds Muscle & Strengthens Bones

As L-carnitine helps to burn fat, it also helps to build lean muscle. The energy derived from fatty acid oxidation enhances muscle power. When you exercise, your muscles undergo wear and tear. And when you rest, these muscles are rebuilt into stronger muscle fibers.

Related: 11 Best Foods For Building Strong Bones And Muscles

• Treats Heart Conditions

People suffering from angina can use L-carnitine to exercise without experiencing chest pain or uneasiness. L-carnitine can also help people with heart disease and patients who have had a minor heart attack.

• Can Treat Diabetes Type II

L-carnitine helps to increase glucose oxidation, uptake, and storage. So, people who have diabetes type II can benefit from L-carnitine supplements as they will help reduce the blood glucose levels.

Related: 15 Herbs For Diabetes That Keep Your Sugar Levels In Control

• Boosts Immunity

L-carnitine has antioxidant effects. It helps to scavenge the free oxygen radicals, thereby neutralizing their harmful effects on the body cells.

• Helps Kidney Function

L-carnitine is naturally produced by the kidneys. If a person is suffering from kidney disease and not able to produce enough L-carnitine, he/she can surely benefit from L-carnitine supplementation.

Related: 11 Best And Easy Ways To Flush Your Kidneys Naturally

• Benefits Breastfeeding Mothers

Breastfeeding leads to L-carnitine deficiency. Hence, new mothers can benefit from L-carnitine supplementation.

• Improves Brain Function

L-carnitine helps to improve brain function by preventing stress-related and age-related brain damage in elders, thereby promoting brain health and function.

You may now give a serious thought about taking L-carnitine supplements. But it is also not without any side effects. Here is what you can experience if you overdose yourself.

L- Carnitine Side Effects

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L-carnitine overdose can lead to nausea, headache, indigestion, increased heartbeat, fever, impaired vision, loss of appetite, and weakness. The most serious side effect is atherosclerosis, and it is commonly known as carnitine clog.

Infographic: L-carnitine For Weightloss

L-carnitine is a naturally occurring amino acid involved in major bodily functions. Many people have been using L-carnitine supplements for weight loss. However, does that work? The following infographic elucidates the potential benefits of L-carnitine for weight loss. Check it out!

L-carnitine is a molecule found naturally in fish, dairy products, and poultry. You can also find L-carnitine supplements, which are popular with people who want to lose weight and build lean muscle. Pairing a daily exercise regimen with L-carnitine for weight loss is effective. But, it requires consistency, time, and effort to see results. If you want to shed some pounds quickly, consult a doctor or dietician before taking L-carnitine supplements.

Scroll up to check out which natural ingredients contain L-carnitine and how you can add them to your diet.

It is mostly used by people to lose weight, build lean muscle mass, and improve endurance and muscle power.

The Link Between Weight & Health
As they say, you can’t judge a book by its cover. Just because someone is overweight doesn’t mean their health is at risk. In fact, according a review by Linda Bacon, PhD, author of “Health at Every Size,” except in extreme cases, body mass index “only weakly predicts longevity.” Her review discovered that most studies following large groups of participants over many years “find that people who are overweight or moderately obese live at least as long as normal weight people, and often longer” with the greatest longevity in the overweight category.

New research has revealed yo-yo dieting or weight cycling to be associated with increased markers of inflammation, high blood pressure, low HDL (the “good” cholesterol) and premature death from heart disease. Obesity may not be the underlying cause of disease, as traditional medicine and health policy suggest. Diet quality, exercise and sleep habits have more impact on health than weight. Instead of fighting the war on fat, focus your efforts on eating healthy, being active and forming good sleep habits.

“Diet quality, exercise and sleep habits have more impact on health than weight.”

The Alternative to Weight-Centric Goals
The alternative approach to weight-centric health goals looks at health holistically and through a different, body-positive lens, which can be very motivating for many people. The Health at Every Size movement promotes weight acceptance and addresses the stigma and cultural obsession with weight that makes it challenging for many people to be healthy. Some experts even believe that the focus on fat and obesity is making the population more obese. How? Research has shown a potential relationship among weight stigma, emotional eating and poor self-esteem.

Shifting the paradigm in how we view weight can be an effective way to encourage small tweaks to lifestyle that makes health even more achievable. This doesn’t mean that you can throw in the towel, sit on the sofa and eat potato chips all day long. The Health at Every Size approach is about being the best person you can be no matter what you weigh. It’s about seizing the day and working toward health — physically and emotionally. Instead of making weight loss the goal, allow it to be a side effect of a healthier lifestyle.

If you want to challenge the status quo and face these weighty issues head on, find further reading about the Health at Every Size movement at LindaBacon.org, or check out Gaesser’s book, “Big Fat Lies.”