{"id":151595,"date":"2025-08-16T22:35:14","date_gmt":"2025-08-16T22:35:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/151595\/"},"modified":"2025-08-16T22:35:14","modified_gmt":"2025-08-16T22:35:14","slug":"10-foods-that-help-lower-body-fat-by-2-in-a-month","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/151595\/","title":{"rendered":"10 Foods That Help Lower Body Fat by 2% in a Month"},"content":{"rendered":"

It takes more than working out to achieve weight loss. While hitting the gym does push you closer to your wellness goals, quality sleep, stress management and a healthy diet with nutrient-dense foods all support fat burn. Also including certain foods that naturally lower body fat and being consistent is key. \u201cThe right foods help you feel satisfied, keep blood sugar stable, and signal your body to burn fat instead of storing it,\u201d says Terry Tateossian<\/a>, an ISSA Nutritionist and ISSA Personal Trainer, IIN Hormone Specialist, IIN Emotional Eating Coach, and the Founder of THOR: The House of Rose<\/a>.\u00a0\u201cBuild your meals around protein and fiber, and pair them with healthy fats so you stay full and energized,\u201d she says.\u00a0 \u201cWhen your blood sugar stays steady, your body is far more likely to tap into fat stores for energy instead of running on a constant sugar rollercoaster.\u201d Tateossian explains, \u201cBuild every plate around protein (I coach most women to aim for approx. 1g per pound of goal body weight), add fiber\u2011rich plants, then layer in healthy fats for satisfaction.\u201d<\/p>\n

Here\u2019s 10 foods to incorporate into your diet that aid in fat burning with results in a month, per Tateossian.<\/p>\n

\tEggs<\/p>\n

\"eggsShutterstock<\/p>\n

No matter how you love to eat eggs, they\u2019re delicious and a great source of protein that helps with reducing body fat, according to Tateossian.\u00a0\u201cEggs are a perfect fat\u2011loss anchor because they\u2019re rich in high\u2011quality protein and leucine, the amino acid that flips on muscle protein synthesis,\u201d she says. \u201cStarting the day with\u00a0 two to three eggs steadies blood sugar, blunts ghrelin (your \u201cI\u2019m hungry\u201d hormone), and boosts the thermic effect of food so you burn more calories digesting protein than you would from carbs or fat.\u201d She adds, \u201cThe choline in yolks also supports liver function and fat metabolism, which matters when you\u2019re trying to mobilize stored fat without feeling depleted.\u201d<\/p>\n

\tWild Salmon<\/p>\n

\"WildWild Alaska Salmon & Seafood<\/p>\n

Wild salmon or sardines\/mackerel is loaded with protein and omega-3\u2019s, which are vital to a healthy diet. \u201cOmega\u20113s (EPA\/DHA) lower systemic inflammation and improve insulin sensitivity so your body is more likely to burn fat instead of storing it,\u201d says Tateossian. She explains, \u201cSalmon also delivers 20\u201325g of protein per 3\u20134 oz, helping you preserve lean mass during a calorie deficit. Bonus: vitamin D and selenium support thyroid function, which is your metabolic pace\u2011setter.\u201d<\/p>\n

\tUnsweetened Greek Yogurt<\/p>\n

\"GreekShutterstock<\/p>\n

Unsweetened Greek yogurt is full of nutritional benefits including lowering body fat, per Tateossian. \u201cOne cup packs approx. 15\u201320g protein, and because much of it is casein, it digests slowly to keep you full for hours and reduce snack attacks,\u201d she explains. \u201cThe fermentation supports a healthier gut microbiome (think natural, better GLP\u20111 signaling and appetite control) while calcium plays a supportive role in fat metabolism,\u201d Tateossian says. \u201cChoose plain, add berries and cinnamon, and you\u2019ve got a high\u2011satiety meal or snack that won\u2019t spike glucose.\u201d<\/p>\n

\tLeafy Greens & Crucifers<\/p>\n

\"RedRed Robin<\/p>\n

Leafy greens and crucifers such as spinach, arugula, broccoli, Brussels sprouts are healthy and delicious, but also help with weight loss.\u00a0\u201cThese are high\u2011volume, low\u2011calorie foods that physically fill your stomach, slow gastric emptying, and help you feel satisfied on fewer calories,\u201d says Tateossian. \u201cThey\u2019re rich in potassium and magnesium (great for insulin sensitivity and muscle function) and cruciferous veggies provide sulforaphane and indole\u20113\u2011carbinol, compounds that support estrogen metabolism, a huge win in perimenopause\/post\u2011menopause.\u201d She adds, \u201cMore fiber also means steadier blood sugar and fewer cravings.\u201d<\/p>\n

\tBerries (Blueberries, Raspberries, Strawberries)<\/p>\n

\"raspberriesiStock<\/p>\n

When you\u2019re craving sweets, berries satisfy your hankering and can lower body fat.\u00a0\u201cBerries offer sweetness with a fraction of the sugar and a big dose of fiber and polyphenols (anthocyanins) that help modulate insulin response,\u201d Tateossian says. \u201cThey\u2019re my go\u2011to dessert swap: you satisfy the sweet tooth, feed your gut microbes, and avoid the post\u2011sugar crash that sends you back to the pantry 30 minutes later. Add them to yogurt or a protein smoothie to upgrade satiety.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\tLentils & Beans<\/p>\n

\"BeansShutterstock<\/p>\n

Lentils and beans are an easy way to boost your protein intake and help with wellness goals.\u00a0\u201cLentils, chickpeas, and black beans combine plant protein with soluble fiber and resistant starch, superstars for blunting post\u2011meal glucose and keeping you full,\u201d says Tateossian.\u00a0She explains, \u201cThat combination improves insulin sensitivity over time and naturally helps you eat fewer calories without white\u2011knuckling it. They\u2019re also mineral\u2011dense (iron, magnesium), budget\u2011friendly, and easy to batch\u2011cook for fast meals.\u201d<\/p>\n

\tAvocado<\/p>\n

\"halvedShutterstock<\/p>\n

Avocado is a versatile food that is packed with healthy benefits.\u00a0According to Tateossian, \u201cA half avocado brings approx. 7\u201310g of fiber plus monounsaturated fats that support insulin sensitivity and steady energy.\u201d She explains, \u201cFat and fiber slow digestion so you stay satisfied longer, which quietly reduces grazing and late\u2011night snacking.\u201d Tateossian adds, \u201cAvocado also helps you absorb fat\u2011soluble vitamins from those leafy greens, another indirect boost to metabolic health. (Portion tip: approx. \u00bc-\u00bd avocado per 1-2x day is plenty.)\u201d<\/p>\n

\tChicken Breast or Turkey<\/p>\n

\"\"Shutterstock<\/p>\n

Eating lean and unbreaded chicken or turkey breast is another way to drop body fat, per Tateossian. \u201cLean poultry is highly thermogenic (your body literally expends more energy breaking it down) and it\u2019s rich in leucine to protect muscle while you\u2019re leaning out,\u201d she says. \u201cKeeping or growing muscle is the #1 lever for a higher resting metabolism, especially after 40.\u201d Tateossian adds, \u201cPre\u2011cook a few portions, slice, and add to salads, bowls, or high\u2011protein pasta so hitting your daily protein target is a no\u2011brainer.\u201d<\/p>\n

\tGreen Tea or Matcha<\/p>\n

\"makingShutterstock<\/p>\n

Known for its unique taste and nutritional benefits, green tea or matcha can help with weight loss. \u201cGreen tea catechins, especially EGCG, work synergistically with a little caffeine to increase fat oxidation, particularly around workouts,\u201d says Tateossian. \u201cI like it pre\u2011cardio because it boosts focus and endurance without the sugar surge of many energy drinks.\u201d She says to \u201cAim for 2-3 cups daily or use a green tea extract with approx. 200\u2013300 mg EGCG; if caffeine sensitive, keep it earlier in the day and reduce intake.\u201d<\/p>\n

\tChia Seeds<\/p>\n

\"CloseShutterstock<\/p>\n

Chia seeds are tiny, yet powerful.\u00a0According to Tateossian, \u201cchia forms a gel in the stomach that slows carb absorption, flattens the glucose curve, and keeps you full.\u201d She explains, \u201cYou also get plant omega\u20113s (ALA) and a few grams of protein, which together support anti\u2011inflammatory pathways and steady energy.\u201d She adds, \u201cStir 1\u20132 tablespoons into yogurt, smoothies, or make chia pudding as an easy, low\u2011sugar breakfast that actually sticks with you.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"It takes more than working out to achieve weight loss. While hitting the gym does push you closer…\n","protected":false},"author":3,"featured_media":151596,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[210,67,132,68,428],"class_list":{"0":"post-151595","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-health","9":"tag-united-states","10":"tag-unitedstates","11":"tag-us","12":"tag-weight-loss"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115040834525793036","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/151595","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=151595"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/151595\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/151596"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=151595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=151595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=151595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}