What to Eat for Weight Loss

what to eat for weight loss, What to Eat for Weight Loss, Dr. Nicolle

Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about what to eat for weight loss. To successfully achieve your weight loss goals, it is important to make sure that you are eating foods that promote weight loss. There are foods that can encourage your body to start shedding those unwanted pounds. Ready to chow down?



While there are some foods that you need to eliminate in order to lose weight, there are some foods you should add. These include green juice, protein shakes, eggs, and oats. These foods will keep you healthy while putting in that extra energy and time to lose weight. Throughout your weight loss journey, really, for the rest of your life, ”you should try to avoid foods with high amounts of sugar or carbohydrates, such as muffins, pastries, and bagels, as much as possible.



For lunch, make some delicious recipes with leafy greens. Top the leafy greens with some raw veggies and a source of lean protein, such as fish, beans, or chicken. Feel free to add a sprinkle of seeds or nuts. Use oil-based dressing and drizzle your salad sparingly.

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Dinner is not a free pass here. You need to be just as careful, if not more so, when deciding what to eat at the end of the day. For dinner, go for something healthy and light, such as vegetables and lean protein. If you are tired from work and don’t want to spend a long time in the kitchen preparing something, try a quick and easy shrimp or chicken stir-fry. It is packed with protein and loaded with nutritious vegetables. If you are considering a vegetarian route and you are searching for a vegetarian or vegan protein option, tofu is a good replacement for seafood or poultry.


Treat Yourself

While on your weight loss journey, you should not hesitate to treat yourself every once in awhile. People often try to completely stop snacking if they are on a diet, but a healthy, nutritious mid-afternoon snack like fruits or homemade trail mix can be very helpful in keeping yourself on track and from overeating at the next meal.


Committ to Weight Loss

To ensure success in your weight loss goals, commit your entire day to it, right from the beginning. It begins with breakfast. Carefully consider what you will want for breakfast, for lunch, and for dinner. Planning, preparation, and consistency will help make sure you are able to lose your weight and keep it off!

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what to eat for weight loss, What to Eat for Weight Loss, Dr. Nicolle


I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.


I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.


Weight Monitoring

Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).


Physical Activity

Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.


I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.



Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.


Resistance Training

Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.


Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.


Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.


Stay healthy,


Dr. Nicolle


PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

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What to Eat for Weight Loss

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