Not all calories are created equal.
Different foods go through different metabolic pathways in your body.
They can have vastly different effects on your hunger, hormones, and the number of calories you burn.
Here are the 20 most weight-loss-friendly foods on earth that are supported by science.
Once feared for being high in cholesterol, whole eggs have been making a comeback.
Although a high intake of eggs raises the levels of “bad” LDL cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating. (
One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours (
Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels (
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.
SUMMARYEggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.
Leafy greens include kale, spinach, collards, swiss chards and a few others.
They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (
Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies (
SUMMARYLeafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high-quality protein, healthy fats and various important nutrients.
Fish — and seafood in general — may also supply a significant amount of iodine.
This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally (
Studies show that a significant number of people don’t fill their iodine needs (
Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (
Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.
SUMMARYSalmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, they’re high in fiber and tend to be incredibly filling.
What’s more, these types of veggies generally contain decent amounts of protein.
They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.
A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
They’re also highly nutritious and contain cancer-fighting substances (
SUMMARYCruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.
Meat has been unfairly demonized.
It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.
Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes (
According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women (
The truth is, meat is a weight-loss-friendly food because it’s high in protein.
Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day (
Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week (
If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.
SUMMARYEating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.
White potatoes seem to have fallen out of favor for some reason.
However, they have several properties that make them a perfect food — both for weight loss and optimal health.
They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.
There have even been accounts of people living on nothing but potatoes alone for extended periods of time.
They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control.
On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested (
What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.
If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss (22).
Sweet potatoes, turnips and other root vegetables are also excellent.
SUMMARYBoiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.
Tuna is another low-calorie, high-protein food.
It’s lean fish, meaning it’s low in fat.
Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.
If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.
SUMMARYTuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.
Some beans and other legumes can be beneficial for weight loss.
This includes lentils, black beans, kidney beans and some others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.
They also tend to contain some resistant starch.
The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.
SUMMARYBeans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.
Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.
But you can also just add water to your food, making a soup.
Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories (
Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.
SUMMARYSoups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.
Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.
Dairy products tend to be high in protein.
One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.
Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.
Dairy products are also high in calcium, which may aid fat burning (
Other low-fat, high-protein dairy products include Greek yogurt and skyr.
SUMMARYEating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.
Avocados are a unique fruit.
While most fruits are high in carbs, avocados are loaded with healthy fats.
They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.
What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold (
They also contain many important nutrients, including fiber and potassium.
SUMMARYAvocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
Apple cider vinegar is incredibly popular in the natural health community.
It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.
Several human-based studies suggest that apple cider vinegar can be useful for weight loss.
Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day (
One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms (
Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term (
SUMMARYAdding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.
Despite being high in fat, nuts are not as fattening as you would expect.
They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even promote weight loss (
What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t (
Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.
SUMMARYNuts can make a healthy addition to an effective weight loss diet when consumed in moderation.
Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.
This includes some whole grains that are loaded with fiber and contain a decent amount of protein.
Notable examples include oats, brown rice and quinoa.
Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (
Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward (
Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs.
But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.
SUMMARYYou should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.
Eating chili peppers may be useful on a weight loss diet.
They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies (
This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.
One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (
However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up (
SUMMARYEating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.
Most health experts agree that fruit is healthy.
Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (41,
Of course, correlation does not equal causation, so these studies don’t prove anything. However, fruits do have properties that make them weight-loss-friendly.
Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.
The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.
For most fruits can be an effective and delicious addition to a weight loss diet.
SUMMARYThough fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.
One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.
In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) (
The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
SUMMARYStudies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight.
Chia seeds are among the most nutritious foods on the planet.
They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.
This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world (44).
Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach (45).
Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss (
However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.
SUMMARYChia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.
Not all fats are created equal.
Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).
These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned (
What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat (
Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.
It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.
However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides (
Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet.
SUMMARYCoconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.
Yogurt is another excellent dairy food.
Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.
Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.
Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.
Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time (53).
Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it.
SUMMARYProbiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.
It’s easy to find healthy foods to include on a weight loss diet.
These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.
Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.
Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life.
Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.
NUTRITION
20 Best Superfoods for Weight Loss
“Superfoods” is a word often used for nutrient-rich ingredients that confer major health benefits.
Besides promoting overall health, many superfoods contain specific compounds, antioxidants, and micronutrients that may enhance weight loss.
Here are 20 of the best superfoods for weight loss, all backed by science.
Kale is a leafy green vegetable that’s well known for its health-promoting properties.
It’s a great source of antioxidants and several key nutrients, including manganese and vitamins C and vitamin K (
Kale is also low in calories and high in fiber, a compound that moves slowly through the digestive tract and helps keep you feeling fuller for longer, which may support weight loss (
Try adding kale to your favorite salads, sautéing it with garlic for an easy side dish, or using it to add a pop of color to pasta dishes.
Berries like strawberries, blueberries, and blackberries are vibrant, flavorful, and highly nutritious.
For example, blueberries are rich in fiber and vitamins C and K (
They can also help satisfy your sweet tooth while providing fewer calories than many other high sugar snacks or desserts (
Berries work well in smoothies or as a topping for yogurt or oatmeal. They also make an excellent snack, either on their own or combined with other fruits in a fruit salad.
Broccoli is a nutrient-dense superfood and an excellent addition to a healthy weight loss diet.
In particular, broccoli is a great source of fiber and micronutrients, such as vitamin C, folate, potassium, and manganese (
Multiple studies also show that upping your intake of cruciferous vegetables, including broccoli, could help prevent weight gain over time (
Add a bit of garlic, lemon juice, or Parmesan — or all three — to your broccoli for a quick and easy side dish. You can also try adding broccoli to salads, casseroles, quiches, or pasta dishes to ramp up their nutritional value.
Chia seeds are loaded with important nutrients, including omega-3 fatty acids, calcium, magnesium, and manganese (
They’re also packed with soluble fiber, which is a type of fiber that absorbs water and forms a gel in the digestive tract (
Research suggests that consuming soluble fiber may be linked to increased weight loss and body fat loss (
Chia seeds are also high in protein, which can help reduce hunger and regulate your appetite (
Try sprinkling chia seeds over your favorite smoothies, yogurts, or oat bowls to enhance the flavor and texture.
Eggs are versatile, delicious, and simple to prepare. It’s easy to see why they’re one of the best superfoods for weight loss.
In fact, eggs are packed with a variety of essential vitamins and minerals in each serving, including selenium, vitamin B12, riboflavin, and phosphorus (
Additionally, eggs are brimming with protein, which can help promote feelings of fullness to boost weight loss (
Hard-boiled eggs make a great snack sprinkled with some salt and pepper or a bit of hot sauce. You can also enjoy eggs in omelets, quiches, breakfast burritos, and stir-fries.
Avocados are popular for their unique taste and texture, as well as their impressive nutrient profile.
In particular, avocados high in potassium, folate, and vitamins C and K (
Although avocados are considered a calorie-dense food, they’re loaded with fiber and heart-healthy unsaturated fats, which can keep you feeling full between meals to help you lose weight (
Avocados can bring a creamy texture and rich flavor to toast, salads, soups, or scrambled eggs. They also make an excellent addition to sauces and dips like guacamole, hummus, and salsa.
Sweet potatoes are a vibrant, delicious, and nutritious superfood.
They’re loaded with antioxidants, along with vitamins A and C, manganese, and B vitamins (
What’s more, sweet potatoes are high in fiber, which can slow stomach emptying to boost both weight loss and fat loss (
You can bake, mash, boil, or sauté sweet potatoes and enjoy them as a filling snack or side dish.
Kimchi is a common ingredient in Korean cuisine. It typically consists of salted, fermented vegetables like cabbage and radish.
Sauerkraut is the European version of this dish, also typically made with fermented cabbage.
Like other fermented foods, kimchi and sauerkraut are great sources of probiotics. These are a type of beneficial bacteria also found in your gut, and they support several aspects of health (
Interestingly, some studies suggest that probiotic supplements may play a role in weight regulation and affect appetite and feelings of fullness (
To squeeze more probiotics into your diet, try eating kimchi with rice or adding it to stews, grain bowls, or noodle dishes. Sauerkraut goes well in wraps and burgers and alongside sausages, including vegan varieties. It also pairs well with cheese.
There are no rules for how to eat kimchi and sauerkraut, so feel free to experiment with your food pairings. Many people also eat them on their own.
When you’re choosing kimchi and sauerkraut, avoid varieties that contain added preservatives or sugar, as well as those that have been pasteurized. Look in the refrigerated section of your grocery store.
You can also easily make your own kimchi or sauerkraut at home.
Also sometimes referred to as sweet peppers, bell peppers are a highly nutritious veggie available in a variety of colors.
They’re rich in fiber and boast an array of other important nutrients, including vitamin C, vitamin B6, and potassium (
Thanks to their high water content, they’re also very low in calories and can replace other ingredients in your diet to decrease your daily calorie intake and support weight loss (
Pair bell peppers with hummus, tzatziki, or yogurt dip for a quick and easy low calorie snack. Alternatively, try dicing them and adding them to soups, salads, or stir-fries to brighten your dishes.
Chickpeas, also known as garbanzo beans, are a type of legume closely related to other types of beans, including kidney beans, black beans, and pinto beans.
Each serving of chickpeas is high in manganese, folate, phosphorus, and copper (
Chickpeas are also high in fiber and protein, which can slow digestion, regulate your appetite, and promote weight loss (
You can swap chickpeas in for other sources of protein in meals to give any recipe a plant-based twist. You can also bake or roast chickpeas and season them with your favorite spices for a simple snack.
Apples are not only one of the most popular fruits on the planet but also one of the most nutritious.
Apples are chock-full of antioxidants, plus essential micronutrients like vitamin C and potassium (
They also contain a specific type of soluble fiber called pectin, which animal studies have shown may help reduce food intake and increase weight loss (
Studies have suggested that including apples in a healthy diet may promote weight loss and improve your overall health (
You can enjoy apples in their whole, raw form for a healthy, high fiber snack. They’re also delicious sliced up and paired with peanut butter, cream cheese, or yogurt dip.
Spinach is a popular leafy green vegetable originally from ancient Persia.
It’s low in calories and high in fiber, vitamins C and A, and iron (
What’s more, spinach contains thylakoids, which are a type of plant compound that may delay fat digestion and reduce hunger and cravings (
In addition to salads, there are plenty of other creative ways to add spinach to your diet. Try adding it to stir-fries, soups, smoothies, or pasta dishes to bring some extra color and micronutrients to your meal.
Walnuts are a type of tree nut known for containing many healthy nutrients.
Along with being rich in omega-3 fatty acids, walnuts contain a concentrated amount of vitamin E, folate, and copper (
Although they’re relatively high in calories, studies show that the body absorbs 21% fewer calories from walnuts than expected based on their nutritional value (
Studies have also shown that walnuts may reduce hunger and appetite, which could be beneficial for long-term weight loss (
Walnuts are great for adding a heart-healthy crunch to salads, cereals, oatmeal, or yogurt. You can also season and toast them for a tasty, filling snack.
Oats are a whole grain food and beloved breakfast staple. Their scientific name is Avena sativa.
They’re a good source of fiber, manganese, phosphorus, copper, and protein (
Thanks to the plentiful protein and fiber in oats, they may be beneficial for weight management and appetite control, according to several studies (
Besides oatmeal, you can also enjoy oats in yogurt, smoothies, porridge, or baked goods.
Tomatoes are a tangy, flavorful superfood and an excellent addition to a well-rounded weight loss diet.
Tomatoes are also jam-packed with antioxidants, as well as vitamins and minerals, including vitamins C and K and potassium (
Additionally, because of their high water content, tomatoes have a low calorie density, which could help support long-term weight loss (
Tomatoes can add a zip of flavor to salads, wraps, and sandwiches. You can also use them to whip up delicious soups, sauces, salsas, and jams.
Green tea is a potent source of disease-fighting polyphenols and antioxidants.
In particular, green tea is rich in antioxidants like quercetin, chlorogenic acid, and theogallin (
It’s also high in epigallocatechin gallate (EGCG), an antioxidant that may help increase weight loss, boost metabolism, and reduce belly fat when taken in high doses (
You can brew a cup of green tea and enjoy it as is, or try adding a bit of lemon, honey, or ginger for some extra flavor.
Salmon is a type of fatty fish notable for its impressive nutritional profile.
Salmon not only contains a good amount of heart-healthy omega-3 fatty acids in each serving but also high amounts of B vitamins, selenium, and potassium (
It’s also one of the best sources of protein available, which can help manage your appetite and enhance feelings of fullness (
You can bake, sear, grill, or pan-fry salmon and pair it with your choice of herbs, veggies, and whole grains for a healthy, wholesome meal.
Grapefruit is a popular citrus fruit that’s known for its distinct flavor, which can be sour, slightly sweet, and a little bitter.
Each serving of grapefruit contains a good amount of the fiber and vitamin A and C that you need each day (
It’s also low in calories, and some older human and animal studies have shown it may increase weight loss and fat burning (
One of the most popular ways to enjoy grapefruit is by sprinkling it with a bit of salt and sugar. You can also add grapefruit to salads, salsas, smoothies, or juices.
Yogurt is a dairy product that’s high in calcium, vitamin B12, phosphorus, and riboflavin (
Some yogurt varieties, including Greek yogurt, are especially high in protein, which could be beneficial for weight loss (
Certain types also contain probiotics, which may be involved in weight control and appetite regulation (
Multiple studies have shown that eating yogurt is linked to a lower body weight and reduced risk of developing metabolic disease and type 2 diabetes (
Try topping your yogurt with some fresh fruit, nuts, and seeds, or mix it into dips and spreads to give recipes a healthy, high protein upgrade.
Quinoa is a whole grain superfood that has gained popularity in recent years.
In addition to its rich protein and fiber contents, quinoa contains plenty of manganese, magnesium, folate, and phosphorus (
Plus, it’s one of the few plant-based sources of complete protein, meaning that it contains all nine of the essential amino acids your body needs. Its protein content may help decrease hunger and appetite (
You can swap quinoa in for other grains, including rice, couscous, or barley, in your favorite dishes. It also makes a great addition to grain salads, soups, stews, and veggie burgers.
Many superfoods can help support your weight loss efforts.
These foods not only contain high amounts of important vitamins and minerals but also nutrients that may promote weight loss, such as protein and fiber.
To get the best results from eating these foods, enjoy them as part of a healthy, well-rounded diet and pair them with a variety of other nutrient-dense ingredients.
Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.