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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Inch-Shedding Secrets a Dietitian Swears By—No Restrictive Dieting Required

Small changes that lead to big results without deprivation

Abbey Sharp
Copyright Abbey Sharp/YouTube

Struggling with contradictory weight loss advice and fad diets that just don't deliver? You're not alone. Abbey Sharp is here to help cut through the noise with science-backed strategies that actually work. As a Registered Dietitian (RD), TV personality, and founder of Abbey's Kitchen, with over 700,000 YouTube subscribers, Abbey brings credible nutrition expertise to the table. Her philosophy? Weight loss doesn't have to be restrictive or complicated. Read on to discover simple, sustainable changes that could transform your health journey.


The Foundation: Understanding Calorie Deficit

"In order to lose weight, you need to create a calorie deficit. Hard stop," Abbey explains. But don't worry—this doesn't mean measuring every Cheerio or logging every bite in MyFitnessPal. According to Abbey, the most important factor in weight loss is actually appetite management, not obsessive calorie counting.

Choosing naturally satiating foods rich in protein, fiber, and healthy fats—what Abbey calls her "hunger-crushing combo"—creates the foundation for sustainable weight loss. With that foundation in place, these smaller hacks can help move the needle without deprivation.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Front-Load Your Calories

"Research has shown that eating more of our calories earlier in the day can help with appetite and cravings into the evening," Abbey notes. This contradicts intermittent fasting patterns that push meals later in the day. Our bodies are more insulin sensitive in the morning, and a high-protein breakfast specifically can promote fullness throughout the day. If you usually skip breakfast and eat most calories at night, try shifting those meals earlier.

2. Harness the Power of Retrogradation

It sounds complicated, but Abbey explains this simple science: "When we cool starch-rich carbohydrate-based foods like rice, pasta, and bread, those starch molecules get rearranged into a type of fiber called resistant starch." This resistant starch supports gut health, reduces glycemic load, and promotes longer-lasting fullness. Plus, it decreases absorbable calories in starchy foods by 10-15%—making your calorie deficit easier to maintain.

3. Apply the Pistachio Principle

Named by Dr. James Painter, Abbey describes how "eating pistachios with the shells on prompted participants to eat less of them because the shells acted as a visual cue of how much they ate." This principle works with any food that leaves evidence of consumption—shells, wrappers, or even using small bowls instead of eating from packages. These visual cues promote mindful eating and help you check in with hunger signals.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

4. Choose Whole Nuts Over Nut Butters

"Recent studies have shown that the fat in almonds is actually encapsulated by the cell wall, which is hard for our bodies to break down," Abbey shares. This means up to a third of almond calories aren't bioavailable to us. However, processing nuts into butter makes more calories absorbable. Abbey isn't suggesting eliminating nut butter entirely—it's still nutritious—but as a general rule, the more whole a food is, the more work your body needs to do to digest it, which can benefit weight management.

5. Put Out a Veggie Tray Before Dinner

A simple yet effective strategy: "Researchers found that having a high-fiber veggie preload can help with weight management by increasing fullness hormones like GLP-1 and peptide YY," Abbey notes. One study showed that participants who ate a small salad before lunch consumed fewer calories from their main meal. Putting out vegetables while preparing dinner encourages eating nutrient-dense foods when you're actually hungry, potentially reducing intake of higher-calorie options.

6. Make Your Smoothies Thick

"We know that an important trigger for satiety is a stretching of the vagus nerve, which sends a message to your brain to pump out satiety hormones," Abbey explains. Research shows that regardless of calorie content, thicker smoothies make people feel fuller than thinner ones. Abbey suggests making protein shakes "Frosty-style" by adding frozen banana, ice cubes, nut butter, and Greek yogurt for maximum satiety.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

7. Increase Your NEAT

"NEAT is all of the energy that you spend throughout the day outside of structured exercise," Abbey clarifies. This includes fidgeting, cleaning, and walking—activities that can burn more calories collectively than gym workouts. Research shows NEAT plays a massive role in body weight, partly because we don't typically compensate for this movement by eating more. Abbey suggests pacing during calls, walking meetings, taking stairs, and using fidget toys to naturally increase daily movement.

8. Lower Your Bedroom Temperature

Poor sleep is linked to higher BMI, as Abbey points out: "inadequate shut-eye can mess with our hunger and satiety hormones, increase our blood sugars and appetite, and decrease our daily energy expenditure." Research suggests the ideal sleeping temperature is 65-68°F (18-20°C), as higher temperatures interfere with restorative sleep. Preliminary studies also indicate that sleeping in cooler rooms may increase brown fat, which burns calories to maintain core temperature and improves insulin sensitivity—an important factor in weight management.

9. Get Morning Sunlight Exposure

"Exposing yourself to sunlight first thing when you wake up helps to support your natural circadian rhythm," Abbey explains, which improves sleep and optimizes metabolic function. Research shows an association between morning light exposure and lower BMI. One study found that 45 minutes of morning light decreased appetite and led to fat loss after just three weeks. Abbey suggests a morning walk to combine light exposure with movement.

10. Take a Short Walk After Meals

"This is an evidence-based tip for reducing post-meal blood sugars and therefore improving overall insulin sensitivity," Abbey notes. Stable blood sugar is critical for weight management due to the relationship between insulin signaling and body fat. When insulin resistance develops, it triggers hunger hormones, leading to increased calorie consumption and abdominal fat gain, which further perpetuates insulin resistance. A quick post-meal walk helps break this cycle.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Simple Changes, Sustainable Results

Abbey emphasizes that these hacks aren't prescriptive—they're options to consider incorporating if they feel manageable for your lifestyle. "For a lot of people, sustainable weight loss comes from a collection of small changes that are so simple and intuitive that they can actually be maintained," she concludes. Choose the strategies that work for you, and remember that consistency with small changes often leads to the most lasting results.

More For You

Abbey Sharp
Copyright Abbey Sharp/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with contradictory weight loss advice and fad diets that just don't deliver? You're not alone. Abbey Sharp is here to help cut through the noise with science-backed strategies that actually work. As a Registered Dietitian (RD), TV personality, and founder of Abbey's Kitchen, with over 700,000 YouTube subscribers, Abbey brings credible nutrition expertise to the table. Her philosophy? Weight loss doesn't have to be restrictive or complicated. Read on to discover simple, sustainable changes that could transform your health journey.

The Foundation: Understanding Calorie Deficit

"In order to lose weight, you need to create a calorie deficit. Hard stop," Abbey explains. But don't worry—this doesn't mean measuring every Cheerio or logging every bite in MyFitnessPal. According to Abbey, the most important factor in weight loss is actually appetite management, not obsessive calorie counting.

Choosing naturally satiating foods rich in protein, fiber, and healthy fats—what Abbey calls her "hunger-crushing combo"—creates the foundation for sustainable weight loss. With that foundation in place, these smaller hacks can help move the needle without deprivation.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Front-Load Your Calories

"Research has shown that eating more of our calories earlier in the day can help with appetite and cravings into the evening," Abbey notes. This contradicts intermittent fasting patterns that push meals later in the day. Our bodies are more insulin sensitive in the morning, and a high-protein breakfast specifically can promote fullness throughout the day. If you usually skip breakfast and eat most calories at night, try shifting those meals earlier.

2. Harness the Power of Retrogradation

It sounds complicated, but Abbey explains this simple science: "When we cool starch-rich carbohydrate-based foods like rice, pasta, and bread, those starch molecules get rearranged into a type of fiber called resistant starch." This resistant starch supports gut health, reduces glycemic load, and promotes longer-lasting fullness. Plus, it decreases absorbable calories in starchy foods by 10-15%—making your calorie deficit easier to maintain.

3. Apply the Pistachio Principle

Named by Dr. James Painter, Abbey describes how "eating pistachios with the shells on prompted participants to eat less of them because the shells acted as a visual cue of how much they ate." This principle works with any food that leaves evidence of consumption—shells, wrappers, or even using small bowls instead of eating from packages. These visual cues promote mindful eating and help you check in with hunger signals.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

4. Choose Whole Nuts Over Nut Butters

"Recent studies have shown that the fat in almonds is actually encapsulated by the cell wall, which is hard for our bodies to break down," Abbey shares. This means up to a third of almond calories aren't bioavailable to us. However, processing nuts into butter makes more calories absorbable. Abbey isn't suggesting eliminating nut butter entirely—it's still nutritious—but as a general rule, the more whole a food is, the more work your body needs to do to digest it, which can benefit weight management.

5. Put Out a Veggie Tray Before Dinner

A simple yet effective strategy: "Researchers found that having a high-fiber veggie preload can help with weight management by increasing fullness hormones like GLP-1 and peptide YY," Abbey notes. One study showed that participants who ate a small salad before lunch consumed fewer calories from their main meal. Putting out vegetables while preparing dinner encourages eating nutrient-dense foods when you're actually hungry, potentially reducing intake of higher-calorie options.

6. Make Your Smoothies Thick

"We know that an important trigger for satiety is a stretching of the vagus nerve, which sends a message to your brain to pump out satiety hormones," Abbey explains. Research shows that regardless of calorie content, thicker smoothies make people feel fuller than thinner ones. Abbey suggests making protein shakes "Frosty-style" by adding frozen banana, ice cubes, nut butter, and Greek yogurt for maximum satiety.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

7. Increase Your NEAT

"NEAT is all of the energy that you spend throughout the day outside of structured exercise," Abbey clarifies. This includes fidgeting, cleaning, and walking—activities that can burn more calories collectively than gym workouts. Research shows NEAT plays a massive role in body weight, partly because we don't typically compensate for this movement by eating more. Abbey suggests pacing during calls, walking meetings, taking stairs, and using fidget toys to naturally increase daily movement.

8. Lower Your Bedroom Temperature

Poor sleep is linked to higher BMI, as Abbey points out: "inadequate shut-eye can mess with our hunger and satiety hormones, increase our blood sugars and appetite, and decrease our daily energy expenditure." Research suggests the ideal sleeping temperature is 65-68°F (18-20°C), as higher temperatures interfere with restorative sleep. Preliminary studies also indicate that sleeping in cooler rooms may increase brown fat, which burns calories to maintain core temperature and improves insulin sensitivity—an important factor in weight management.

9. Get Morning Sunlight Exposure

"Exposing yourself to sunlight first thing when you wake up helps to support your natural circadian rhythm," Abbey explains, which improves sleep and optimizes metabolic function. Research shows an association between morning light exposure and lower BMI. One study found that 45 minutes of morning light decreased appetite and led to fat loss after just three weeks. Abbey suggests a morning walk to combine light exposure with movement.

10. Take a Short Walk After Meals

"This is an evidence-based tip for reducing post-meal blood sugars and therefore improving overall insulin sensitivity," Abbey notes. Stable blood sugar is critical for weight management due to the relationship between insulin signaling and body fat. When insulin resistance develops, it triggers hunger hormones, leading to increased calorie consumption and abdominal fat gain, which further perpetuates insulin resistance. A quick post-meal walk helps break this cycle.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Simple Changes, Sustainable Results

Abbey emphasizes that these hacks aren't prescriptive—they're options to consider incorporating if they feel manageable for your lifestyle. "For a lot of people, sustainable weight loss comes from a collection of small changes that are so simple and intuitive that they can actually be maintained," she concludes. Choose the strategies that work for you, and remember that consistency with small changes often leads to the most lasting results.

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Trish_Koeslag_liftwithtrish11
Copyright liftwithtrish/Instagram
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you struggling to lose weight? Trish Koeslag is revealing the truth about two popular diet myths. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals that she struggled to lose weight until she finally learned two things. “It took me two decades to unlearn these 2 dieting myths that helped me lose 15 pounds in my 40s and keep it off,” she writes in the series of Instagram snaps, revealing her truth.


Myth 1: If You Eat Clean, You Will Lose Weight

The first myth? As long as you “EAT CLEAN,” you will lose weight, she says in her post. “For 20+ years, I believed this. I thought if I had chicken, rice, and broccoli, my food intake was on point. Don’t get me wrong, choosing whole foods is truly my jam, BUT eating clean doesn’t guarantee fat loss.”

Truth: A Calorie Deficit Helps You Lose Weight

What is the secret to weight loss? It’s simple, according to Tricia. “A calorie deficit is what guarantees a fat loss. (It’s science, please don’t @ me),” she writes.

RELATED:I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

What to Do: Track Food Using an App

“So 👉🏻 all this time I was eating clean, I wasn’t losing fat because I wasn’t in a calorie deficit. You can still eat clean and gain weight. Shocking, right ⁉️⤵️,” she says. “So 👉🏻 I started tracking my food in an app to get an accurate idea of what my calorie intake was ✅.”

Myth 2: You Deserve Cheat Meals

The next myth she is busting may be hard to hear. “I deserved weekend ‘CHEAT MEALS’” is another thought that prevented her from listing weight. “Yup! I ate ‘clean’ Monday to Thursday and then ate ‘dirty’ Friday, Saturday and Sunday. I thought because I did ‘good’ all week with my food, I deserved a reward with ‘bad’ food,” she says.

Truth: There Are No Good or Bad Foods

You need to shift your mindset, she explains. “So 👉🏻 first of all, there are no good or bad foods. Food is food. Let’s stop labeling it. Are there better sources of food? Yes, but that doesn’t make food good or bad, clean or dirty.”

RELATED:Gillian Ferguson Flaunts Tiny Waist and Reveals 3 Things That Will “Speed Up Fat Loss” That You Probably Aren’t Doing

What to Do: Eat Maintenance Calories 7 Days a Week

Instead, be consistent with your diet, she encourages. “ I stopped the weekend binges by eating my maintenance calories 7 days a week, fitting in all the foods I love, in moderation.”

Also, She Recommends Reverse Dieting

In another post, she offers a few more tips on how she lost 15 pounds in 3 months, starting with following a reverse diet protocol. “Most people do not do this part, and this is a huge reason why people gain fat back,” she says.

And Eating at Home

A few more diet recommendations, in addition to “tracking your food,” keeping “your protein high,” and choosing “mostly whole foods (90% whole foods vs 10% fun food), " are eating at home “most of the time,” which she calls “a big one.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

Hydrate and Rest Are Important, Too

Hydration and rest are also key. “Limit alcohol, keep water intake at 3-4L/day, sleep well, manage stress,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Trish Koeslag liftwithtrish
Copyright liftwithtrish/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight in perimenopause? Just because you are over 40 doesn’t mean that achieving your body goals is impossible. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she unveils her weight loss secrets through tips. “10 proven diet tips to lose 15 pounds if you’re in perimenopause,” she writes. “Are you ready to make this the year where you put yourself first? If the answer is ‘hell yes’ then LFG.”

Calculate Your Macros

Start by calculating your macros. Use a macro calculator “and follow your maintenance calories by tracking your food for 2 weeks (be honest!)” she writes.

Get Yourself in a Deficit

Next, get yourself in a deficit. “After 2 weeks of consistency use my macro calculator to create a 15% deficit if you haven’t seen any fat loss progress with your maintenance calories (progress looks like the scale dropping, inches dropping, clothes fitting better, energy improvements, strength in the gym…)” she continues.

Eat More Protein

Amp up your protein intake. “Aim for 30g of protein per meal and space out your meals every 3-4 hours,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Eat Whole Foods 90 Percent of the Time

Trish recommends staying away from processed foods and filling your plate with clean, nutritious options – most of the time. “Choose 90% whole foods - add lots of veggies to your meals (half your plate)” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Hydrate

Next, hydrate. “Drink 3L of water + electrolytes (I use LMNT)” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Track Everything You Eat

Don’t forget to track everything you eat to keep yourself accountable. “Track your food in an app (eyeballing does not work, you’ll have to weigh your food in grams) - I have used my fitness pal, MM+ and Cronometer, any app will do,” she says.

Walk 10,000 Steps Per Day

Make sure to get your steps in. “Work your way up to 10K steps per day (get outside for a walk everyday)” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Lift Weights

Strength training is also crucial for weight loss. “Start lifting weights: aim for 3 full body days or 4 days of 2 upper + 2 lower days,” she urges. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Get Enough Sleep

You also need to rest. “Sleep sleep sleep (this WILL make or break you)” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay in Your Own Lane

Lastly, don’t pay attention to everyone else. “Stay in your own damn lane!! Who cares what everyone else is doing!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Cassie Black, MS RD (@fatlossdietician), is a nutrition expert and Instagram influencer who helps “women ditch yo-yo dieting and lose fat for good without sacrificing the foods they love.” In one of her viral posts, she reveals an easy hack for losing weight. “This is another one for my ladies who want to lose weight but are also balling on a time budget,” she writes in the caption.


She Stopped Spending Hours in the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“Life got a lot easier for me when I stopped trying to make weight loss unnecessarily hard and time-consuming,” she starts. “Instead, I started focusing on the little things I could to see results without spending hours in the kitchen, meal-prepping, or seeking ‘special’ food options.”

Related: I Started to Walk 1 Mile Every Day, and Here’s How I Made It Happen

She Started Being More Intentional About the Order in Which She Eats Food

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

She claims that the secret isn’t just what you eat but the order in which you eat it. “One of the little things I’ve stumbled upon in my journey is being more intentional about the order in which I eat my food,” she continues. “Now, I’m not saying this is a hard and fast rule or anything, but I am saying that it can be one of those little things that add up in a big way.”

The Order: Veggies, Protein, Starchy Carbs

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Here is the order: “I focus on eating veggies first, protein second, and starchy carbs last,” she reveals.

Veggies Fill You Up and Give You Fiber

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

“Veggies help to fill you up and also can give you some fiber to support a better blood sugar response right off the bat (something that is KEY for more efficient weight loss),” she says.

Protein Helps You Feel Fuller Sooner So You Don’t Overindulge in Starchy Carbs

Grilled chicken breasts and vegetablesShutterstock

“Protein helps you feel more full sooner so that when you get to starchy carbs, you aren’t ravenous and can eat an amount that feels satisfying and supports your goals,” she continues.

The Method Isn’t Restrictive

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

“It’s a win-win situation because you aren’t taking anything away, spending any more time on the meal AND you’re helping your body burn fat more efficiently,” she points out.

It Also Works Well While Traveling

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

The method comes in handy even when she isn’t at home. “This works really well for me, especially when I’m eating out or on vacation,” she says.

Related: 4 Things I Did to Lose Stomach Fat

Our Expert Agrees

tara_collingwood6dietdivatara/Instagram

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her recommendation. “You are getting the healthy veggies first, and the fiber can assist in filling you up and delaying how quickly blood sugar goes up. Protein has a similar response in providing satiety or a more lasting fullness and helping to regulate blood sugar. Starchy carbs aren’t bad to eat, but they don’t fill you up as quickly and it is easy to overeat them,” she says.

💪🔥Body Booster: Try eating your food in this order: Veggies, protein, starchy carbs. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dillon Swinney builtbydillonn
I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
Copyright builtbydillonn/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you weighing yourself at all the wrong times? It’s likely, according to one expert. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post, he reveals the “5 worst times to weigh yourself” on a calorie deficit. “Weighing yourself can be one of the easiest ways to measure progress, but it doesn’t always tell the full story—especially when you’re in a calorie deficit. Here are 5 times to avoid stepping on the scale,” he writes. He also reveals the best time to step on the scale.

1. After Eating a Lot of Carbs

The first time you should avoid weighing yourself is after eating a lot of carbs. “Carbs can cause your body to retain water. For every gram of carbs you consume, your body may store 3-4 grams of water. If you’ve had a carb-heavy meal, don’t stress about the scale going up—it’s temporary water weight,” he says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

2. After Eating Salty Foods

The next time you should avoid jumping on the scale is after eating a lot of salty foods. “Foods that are high in sodium can make your body hold onto water, causing a temporary weight gain. If you’ve had salty foods or fast food, your body might be holding onto 2-4 lbs of extra water weight. This will drop off after a couple of days,” he says.

3. After a Hard Workout

It might be tempting to weigh yourself right after exercising, but he doesn’t recommend it. “Post-workout, your muscles can be swollen from exertion and may hold on to fluids. This temporary weight gain is nothing to worry about—it’s not fat, just muscle repair and water retention,” he says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

4. When You’re Stressed or Anxious

Another situation in which you should avoid the scale? When you are stressed or anxious. “Stress can elevate cortisol levels, which may cause your body to hold onto extra water. If you’ve had a stressful day, your weight could be up, but it’s not reflective of your fat loss progress,” he writes.

5. When You Haven’t Had Enough Sleep

If you didn’t sleep last night, you shouldn’t weight yourself. “Lack of sleep can affect your body’s metabolism and water balance, leading to temporary weight fluctuations. If you haven’t slept well, it can show up on the scale, even if you’re still in a calorie deficit,” he says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Here Is When You Should Weigh Yourself

So when should you weigh yourself? “For the most consistent readings, weigh yourself first thing in the morning after you use the bathroom, before eating or drinking anything,” he says. “Remember, the scale doesn’t define your progress. Stay consistent with your efforts and look at the bigger picture.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liam Topham theliamtopham
Coach Reveals 7 Morning Mistakes “Keeping You Fat”
Copyright theliamtopham/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to blast belly fat by summer? One expert claims that it all comes down to incorporating five healthy habits. Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio. In a new post, he reveals habits that helped him flatten his tummy. “I declared war on my belly fat. Here’s exactly what I did,” he writes, revealing “what worked” for him. “Do this and watch your body transform.”

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Eat Like This

“Build each meal around protein because it will help you lose fat while building lean muscle,” he says, revealing his grocery list:

  • 2 cartons of eggs
  • 1 whole chicken
  • 2 steaks
  • 2-3 lbs of ground beef
  • Colorful veggies
  • Potatoes
  • Greek yoghurt
  • Berries.

Drink More Water

Next, amp up hydration. “Dehydration leads to low energy, hunger, and overeating,” he says. “Try this: Keep a water bottle visible and within reach as a visual reminder. Drink 500 ml to 1 L of water 1 hour before your first cup of coffee to allow your natural cortisol levels to rise. Drink at least 2 L of water daily: 1 L before lunch and 1 L in the afternoon.”

Lift Weights 3 Times Per Peek

Next, strength train and lift weight three times a week. “Strength training boosts your metabolism, builds muscle and makes you look better fatter,” he says. “Do this: Focus on compound exercises that target multiple muscle groups. Lift heavy weights to build strength and muscle. Push to 1-2 reps from failure each set.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Go to Bed Early

Next, prioritizer sleep. “Sleep is your fat-loss cheat code. It helps you build muscle, avoid late-night snacking, and feel less hungry the next day,” he says, suggesting the 10-3-2-1-0 Sleep Rule.

10 hours before bed: No caffeine.

  • 3 hours before bed: No food or alcohol.
  • 2 hours before bed: No work.
  • 1 hour before bed: No screens.
  • 0 times to hit snooze.

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Don’t Cut All Your Favourite Foods

Lastly, don’t cut all your favorite foods. “Diets fail because they’re too restrictive, unsustainable and make life miserable. Eat healthy 80% of the time. Enjoy your favorite foods 20% of the time. This approach makes fat loss sustainable and enjoyable, so you’ll actually stick with it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jon Williams | Fat Loss Expert
Coach Reveals 7 Steps to Losing 6 Pounds and 6 Inches in 6 Weeks
Copyright jonwilliamscoaching/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you avoiding eating at restaurants while on your weight loss journey? You don’t have to, says an expert. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to enjoy food at your favorite restaurant while losing weight. “5 rules to eating at restaurants when you are trying to drop body fat. These are a game-changer,” he writes.

Start by Drinking Water

“Start with Water” is his first rule. “Drinking a glass of water before your meal can help you feel fuller and reduce the likelihood of overeating. Hydration is often confused with hunger, so this simple step can curb unnecessary cravings,” he says.

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Share Dishes

“Share Dishes” is rule number two. “Instead of ordering multiple entrees for yourself, consider sharing dishes with your dining companions. This not only allows you to enjoy a variety of flavors but also helps control portion sizes and prevents you from overindulging,” he says.

Choose Healthier Options

Rule three? “Choose Healthier Options,” he instructs. “Opt for grilled items instead of fried ones, and choose dishes that include plenty of vegetables. Healthier choices often contain fewer calories and can provide more nutrients, helping you feel satisfied without excessive calorie intake,” he says.

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Mindful Eating

Mindful eating is the next thing you need to do. “Take your time to savor each bite, chew slowly, and be aware of your hunger cues. Mindful eating can enhance your dining experience and help you recognize when you’re actually full, preventing you from eating more than necessary,” he says.

Limit Appetizers and Sides

The last rule? “Limit Appetizers and Sides,” he says. “While chips and salsa and bread and butter are tempting, it’s easy to overeat them before the main meal arrives. Set a limit for how much you will indulge in starters and consider skipping them altogether or opting for a small portion. CHIPS AND SALSA, guacamole are my favorite!”

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You Can Eat Out by Making Better Choices

The bottom line? You can eat out, just be smart. “By following these rules, you can enjoy the delicious offerings of a restaurant while maintaining a healthier approach to dining!” he says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.