4 Yogurt Habits That Kickstart Weight Loss, Dietitian Says

Making yogurt a daily healthy eating habit is always a good idea. The benefits of this delicious, creamy snack are endless. According to WebMD, yogurt that contains active cultures could give your gut health a nice little boost, helping with constipation and even lactose intolerance. This nutrient-dense treat is also a stellar source of calcium and protein, according to the Harvard TH Chan School of Public Health. Yogurt is another great option to grab and enjoy if you want to lose weight. So, we’ve rounded up the best yogurt habits for weight loss, according to an expert. Get ready to take your healthy snacking to the next level.

Eat this, not that! chat with me Lauren Manaker, MS, RDN, LD, CLEC, an award-winning registered dietitian, book author and recipe developer who sits on our Board of Medical Experts. She explains, “Yogurt can be a fantastic food to include in a diet that supports weight loss. It contains high-quality protein and, depending on which one you choose, can also have some satisfying fat. It’s versatile, affordable , and delicious. Many yogurts contain live and active cultures, which can help support healthy and diverse gut microbiota. This can, in turn, help support weight loss goals.”

What are the benefits of yogurt in weight loss?

yogurt walnuts blueberries

Research links yogurt consumption with reduced or improved body weight. A study conducted by the University of Tennessee revealed that participants who consumed three servings of fat-free yogurt on a daily basis—as part of a reduced-calorie diet—lost 61 percent more fat and 22 percent more body weight than people who just cut calories. People who ate yogurt also experienced a whopping 81 percent reduction in belly fat compared to the calorie-restricted group, according to WebMD.

Now that we’ve established how beneficial it is to include this snack in your diet, let’s talk about how you can up your game with these yogurt habits for weight loss. Continue reading to learn more.

RELATED: 7 Weight Loss Habits of Biggest Losers


Combine your yogurt with a banana that is slightly underripe.

yogurt habits for weight loss, add banana to yogurt

yogurt habits for weight loss, add banana to yogurt

If you are a banana lover, this is for you. According to Manaker, a slightly unripe banana is a solid source of prebiotic fiber. (And we all know that increasing your fiber intake can lead to weight loss – the science says so!)

“Prebiotics feed probiotics, including probiotics that may be found in your yogurt,” explains Manaker, adding, “Eating both together can support a healthy gut microbiome, which can support weight loss efforts. ». So the next time you grab some yogurt, don’t forget the slightly unripe banana to go with it!

RELATED: Eat These High-Fiber Snacks Every Day for Weight Loss, Dietitian Says


Top your yogurt with a handful of walnuts.

Yogurt with walnuts for weight loss

Yogurt with walnuts for weight loss

Walnuts are full of satisfying nutrients, including protein, fiber and healthy fats. According to Manaker, “Including nuts in your yogurt dish can help you feel fuller longer, potentially help you eat less after your yogurt meal, and help you lose weight.” That sounds like a pretty sweet weight loss deal to us.


Watch your portion size.

coconut yogurt

coconut yogurt

Okay, we’ve raved about how healthy and downright delicious yogurt can be for more reasons than one, but as with all good things, you don’t want to overdo it. Manaker warns that adding too much high-sugar, high-fat yogurt to a serving can actually be bad for your waistline. Be careful about portion control when enjoying this tasty snack so you don’t hurt your progress.


Add fresh fruit for sweetness – no added sugar sources.

female hands holding a bowl of yogurt with fresh fruit

female hands holding a bowl of yogurt with fresh fruit

Last but not least, sweeten your yogurt with fresh fruit and remove sources of added sugar. Sure, maple syrup and honey undeniably taste good, but Manaker points out, “Choosing fruit for added sweetness instead of these sweeteners can help keep your blood sugar in check, thanks to the fiber in these foods, which may support your weight loss goals.”

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