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14 Simple Ways to Lose 14 Pounds in 14 Days

Yogurt may be the most powerful health food in the grocery store.

Imagine waking up one day, turning on your phone, and getting this news alert: Scientists have discovered a creamy, delicious dessert that can whittle your waistline, combat every disease known to man, beat depression, and build lean, firm muscle while giving your love life a boost. Oh, and it's extremely inexpensive and available at every supermarket as well. You'd expect a stampede through the grocery store that makes Black Friday look like a Sunday church meeting.

Yet that amazing and delicious treat and its myriad medical miracles already exist. What we know about yogurt is this: It may be the singularly most powerful health food in the grocery store. No other product has been linked to so many benefits through such clear and direct scientific study. When you spoon out a serving of yogurt—the right yogurt, that is—you set yourself up for a whole new way of living. So much so that test panelists who followed these guidelines lost up to 14 pounds in 14 days. Here's how they did it.

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Start Your Day with a Protein-Rich Breakfast


Kickstart your metabolism each morning with a full-fat, high-protein smoothie with yogurt as the base. These smoothies are not only delicious but are designed to maximize the weight-loss properties of Greek yogurt's protein, calcium, vitamin D, and probiotics. The combination of these nutrients helps to boost your metabolic rate, ensuring you start burning calories from the get-go.

Rule #1: Use yogurt as your base. About ½ cup of full-fat yogurt is all you'll need to build a rich, creamy smoothie with the protein, calcium and probiotic boost that you need. 

Rule #2: Thin with almond or coconut milk. You're already getting the dairy hit you need from yogurt. But since you're using full-fat yogurt, you want to keep the other ingredients in your smoothie as low in fat and calories as possible. In addition, adding milk on top of yogurt ups the lactose levels, which can lead to indigestion in those who are lactose-intolerant. Nut milks give you a nice additional hit of calcium without much fat, calories or sugar.

Rule #2 (a) Or use green tea. Because green tea has been shown to be so effective at attacking our fat-storage systems, and because its mild taste makes for a pleasant smoothie base, you can use this life-giving drink as an alternate way of thinning out the smoothie. Make a big pot of it and keep it chilling in your fridge for daily smoothie building.

Rule #3: Add vegetable protein. Yogurt provides all the animal protein you need, but you'll get a secondary boost of fat-burning, metabolism-boosting protein by adding a vegan protein mix. In a 2015 study, researchers found that the greater one's intake of vegetable protein, the lower the risk of metabolic syndrome—a catchall phrase for the combination of obesity, high cholesterol, and insulin resistance that sets us up for heart disease, stroke and diabetes.

Rule #4: Make sure you have fiber. To slow digestion, keep you full, and ensure you're hitting your daily fiber content, consider adding a fiber booster like psyllium husk or flax meal.

Rule #5: Reach into the freezer. And pull out a hunk of frozen fruit. Not only is it considerably more affordable than fresh fruit, but research has found that frozen fruits may actually carry higher levels of antioxidants because they're picked at the height of the season and flash-frozen on the spot. Also, frozen fruit means you can use less ice to make your smoothie sufficiently cold, which in turn yields a more intense, pure flavor. (Make sure the fruit is unsweetened!)

Introduce More Probiotics

Yogurt with berries

Greek yogurt is a powerhouse of probiotics which enhance your gut health and double your weight loss efforts. Probiotics, like those found in creamy, delicious yogurt, help obese individuals lose nearly twice the weight compared to those who do not consume probiotics. This is due to the beneficial bacteria improving digestion and enhancing the metabolic processes that lead to fat loss.

Boost Your Protein Intake

woman eating yogurt with berries

Increasing your protein intake through Greek yogurt helps you feel full longer, reducing the need to snack between meals. Protein is crucial for sustaining muscle mass during weight loss, ensuring that your body burns fat instead of muscle. Yogurt's protein also requires more energy to digest, further boosting your metabolism and aiding in weight loss.

RELATED: 20 Easy Ways to Flatten Your Belly Fast, Says Top Nutritionist

Add These Toppings to a Yogurt Parfait For Your Morning and Afternoon Snack


Incorporate a yogurt parfait with up to four toppings as a part of your mid-morning and afternoon snack. This strategy keeps your metabolism active throughout the day and helps prevent the typical energy dips associated with dieting. By selecting high-protein and low-sugar toppings, you can customize your parfait to enhance its weight loss benefits.

Here's the toppings that can work for you:

Appetite Squashers
Rolled oats (muesli)
Sweet potato
Citrus and tropical fruit

Belly Flatteners
Berries, kiwi
Chia seeds
Apples, grapes, pears (with skin)
Whole wheat cereal like All Bran

Flavor Enhancers
Vanilla extract
Dark chocolate
Matcha tea powder

Drink Green Tea

green tea

Complement your diet with at least two cups of green tea daily. Green tea contains catechins and caffeine, which significantly boost metabolism and enhance fat oxidation. By drinking green tea, you are not only hydrating but also introducing powerful antioxidants into your body that promote health and weight loss.

Eat Omega-3 Rich Foods

cooked salmon filets on a black slate slab
Shutterstock/Maria Uspenskaya

Omega-3 fatty acids are essential for heart health and weight management. By focusing your lunch and dinner on omega-3 rich foods, such as fish, you can significantly enhance the anti-inflammatory and metabolism-boosting effects. These nutrients also help to reduce cravings and stabilize blood sugar levels, making it easier to stick to your diet plan.

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Use Yogurt in Smoothies and Meals


Greek yogurt should be a staple not just as a snack but also as a key ingredient in smoothies and meals. Its high protein content makes it ideal for building muscle and suppressing appetite. Utilize yogurt in your recipes to add creaminess and nutritional value without the added fats and sugars often found in other dairy products.

Dine on Fiber-Rich Foods

Mature senior couple grocery shopping

Increase your intake of fiber-rich foods such as vegetables and whole grains. These foods help keep you fuller for longer and are packed with nutrients that aid in digestion and overall health. Fiber also helps to regulate the digestive system, ensuring that you experience less bloating and discomfort during your diet.

Opt for Full-Fat Yogurt

A bowl of fresh yogurt on a table with a wooden spoon

Choosing full-fat yogurt provides more satiety than its low-fat or fat-free counterparts, which often contain added sugars to compensate for flavor. The fats in yogurt are essential for absorbing vitamins and maintaining good health. Moreover, they help to keep hunger at bay, reducing the likelihood of snacking on less healthy options.

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Limit Sugary Additives

Flavored Yogurt Cups

Be vigilant about the sugar content in yogurt, particularly those varieties that include fruit preparations or added sweeteners. These can significantly undermine your weight loss efforts by increasing calorie intake without providing any additional nutritional benefit. Opt for plain yogurt and add your own fresh fruit or natural sweeteners like honey sparingly.

Stay Hydrated

Man drinking water at work

Proper hydration is key to successful weight loss. Water helps to flush out toxins and keeps your metabolism running efficiently. It also helps to fill you up, reducing the number of calories you might consume through snacking.

Regular Physical Activity


Incorporate regular physical activity into your routine to complement the dietary changes you are making. Exercise not only burns calories but also helps to build muscle, which in turn increases your resting metabolic rate. Even moderate activities like walking or yoga can have significant benefits.

Eat Mindfully

man eating healthy breakfst
PHOTOCREO Michal Bednarek / Shutterstock

Pay attention to what you eat and savor each bite. Mindful eating helps reduce overeating by making you more aware of your body's hunger and fullness signals. It also enhances the enjoyment of your meals, making you more likely to stick to healthier choices.

Plan Your Meals

weight loss motivation

Planning your meals in advance can help you avoid impulsive eating and makes it easier to stick to a healthy diet. Prepare a variety of dishes that incorporate the key elements of what you've just read so you can enjoy a diverse and nutritious diet every day.

Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

Christopher Roback
Christopher Roback is an experienced news journalist specializing in political, science, and crime news. Read more
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