Losing weight can feel like an uphill battle, especially when it seems like you’re doing everything right but the scale just won’t budge. While exercise is a key part of the equation, what you’re eating plays an even bigger role. So, if you’re serious about shedding those extra pounds, it’s time to rethink what’s on your plate. The good news? You don’t have to starve yourself to see results. It’s all about choosing the right foods that nourish your body and keep you feeling full, all while supporting your weight loss goals.

First on the list is a true champion when it comes to weight loss: leafy greens. Think spinach, kale, arugula, and romaine. These low-calorie, high-fiber foods are not only packed with vitamins and minerals, but they also add volume to your meals without adding many calories. That means you can eat a huge bowl of greens and still stay within your calorie limit for the day. Plus, the fiber keeps your digestion moving smoothly, which is always a bonus when you’re working on slimming down.

Next up, lean proteins are your best friend if you’re trying to lose weight. Chicken breast, turkey, and fish like salmon and tuna are excellent sources of protein, which is essential for building muscle and keeping you feeling satisfied after a meal. When you increase your protein intake, you naturally cut down on cravings for high-calorie, high-carb snacks. Plus, your body burns more calories digesting protein than it does for fats or carbs, giving your metabolism a bit of a boost. And if you’re plant-based? No problem. Foods like lentils, chickpeas, and tofu are fantastic plant-based protein options.

Speaking of boosting your metabolism, let’s talk about eggs. These little powerhouses have gotten a bad rap in the past, but they’re actually an incredible food for weight loss. Eggs are loaded with protein and healthy fats, and they’re so versatile. Whether you’re whipping up an omelet, making a scramble, or simply boiling a few for a quick snack, eggs keep you full and energized throughout the day. Plus, studies have shown that people who eat eggs for breakfast tend to eat fewer calories throughout the rest of the day.

Now, if you’re craving something to snack on that won’t derail your progress, nuts and seeds are the way to go. Almonds, walnuts, chia seeds, and flaxseeds are all loaded with healthy fats and fiber that keep you feeling full and satisfied between meals. Just be mindful of portion sizes because while they’re nutrient-dense, they’re also calorie-dense. A small handful can keep hunger at bay without sending your calorie count through the roof.

One of the most underrated foods for weight loss? Greek yogurt. Packed with protein, calcium, and probiotics, Greek yogurt is a creamy, delicious way to fuel your body while supporting your digestion. The probiotics in Greek yogurt promote gut health, which is essential for weight loss and overall well-being. To keep things on track, opt for plain, unsweetened Greek yogurt and add your own toppings like fresh fruit, a drizzle of honey, or a sprinkle of chia seeds for an extra fiber boost.

Speaking of fiber, let’s not forget about berries. Strawberries, blueberries, raspberries—they’re all bursting with vitamins, antioxidants, and, most importantly, fiber. Fiber helps keep you full and satisfied, so you’re less likely to reach for unhealthy snacks. Berries are also lower in sugar compared to other fruits, which makes them an ideal choice for anyone trying to watch their sugar intake while losing weight.

Another superstar in the weight loss world is whole grains. Quinoa, brown rice, oats, and whole wheat pasta are great choices when you’re looking for complex carbohydrates that provide lasting energy without spiking your blood sugar. Unlike refined grains, which burn off quickly and leave you hungry for more, whole grains digest slowly, keeping you fuller for longer.

Finally, if you’re looking for something to sip on throughout the day that supports weight loss, green tea is a fantastic option. Green tea contains powerful antioxidants and compounds like EGCG, which have been shown to help boost metabolism and increase fat burning. Plus, it’s a great way to stay hydrated, which is critical when you’re trying to lose weight. Sometimes, your body can mistake dehydration for hunger, leading you to eat when all you really need is a glass of water.

When it comes to weight loss, it’s not just about cutting calories. It’s about choosing foods that work for you, keep you satisfied, and support your health in the long term. By incorporating leafy greens, lean proteins, fiber-rich foods, and metabolism-boosting options like green tea into your diet, you’ll be well on your way to reaching your weight loss goals without feeling deprived.