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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@celebwell.com.

10 “Lazy Girl” Weight Loss Tips

Losing weight doesn’t have to be complicated.

Laura_Coen_lauracoenfit3

Do you want to lose weight without having to make any major changes to your routine? According to one expert, you don’t have to. Laura Coen (@lauracoenfit) is a social media influencer and weight loss warrior who majorly transformed her body by making a few simple changes to her routine. In a new TikTok video, she unveils her “Lazy Girl's Guide to Weight Loss,” explaining, “This is the laziest way possible that you can lose weight and feel your best.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in. Read on to discover how to lose weight without much extra work.


Drink More Water

Healthy Lifestyle. Portrait Of Happy Smiling Young Woman With Glass Of Fresh Water. Healthcare. Drinks. Health, Beauty, Diet Concept. Healthy Eating.Shutterstock

“Number one, drink more water,” says Laura. “When you wake up, drink some water. She also recommends drinking water with meals and carrying “a big flask thing” around with you. “It definitely helps,” she says.

Walk More

Woman exercise walking in the park listening to music with headphoneShutterstock

“Number two, walk more,” says Laura. “If you're popping into the shops, just go, ‘I'm just gonna walk.’ The little walks that you get throughout the day are actually gonna add up to a bigger goal. And walking is actually great for fat loss.”

Meal Prep

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

“If you're someone who doesn't want to do tons of meal prep, just meal prep, the little bits, maybe just meal prep, your chicken, your fish. So get loads of cans of tuna and meal prep,” Laura says. “Whack them all in the container in the fridge. And then you can just go to them when you need lunch. This literally takes a couple of hours on the weekend, if that.”

RELATED: I Lost 23 Pounds in 8 Weeks, and These Are My Top 10 Tips

Buy Prepackaged Food

Pre-packaged vegetable salads displayed in a commercial refrigeratorShutterstock

“Just buy prepackaged foods,” says Laura. “Just try and make sure the packaging is recyclable where possible. Things like prepackaged chicken that's already cooked, obviously like cans of tuna, prepackaged rice makes it so much easier.”

Sleep More

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

“Sleep more,” Laura continues. “Yeah, your body actually needs a lot of sleep. So if you're up till 3:00 AM scrolling TikTok, maybe save it more for tomorrow. Go to sleep.”

Eat Dinner Later

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

“This one actually helps me a lot, but it is eating dinner later,” Laura claims. “I know a lot of people say don't eat after 9:00 PM. That's bollocks by the way. But if you have dinner or tea or whatever you call it later, there's less chance for you getting really hungry after dinner and then binging on something.”

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Cut Down on Alcohol

Group of friends in a wine tasting tour at vineyard - Hands toasting red wine glasses with sun flare - Friendship and travelling conceptShutterstock

“I'm sorry but cut down on your alcohol. I say that with a heavy heart because I love a drink, but alcohol is literally empty calories. So if you are going out every Friday and Saturday and you are drinking two bottles of wine, that's quite a lot of calories. So if you're someone who is not gonna cut out the alcohol, that's fine as well. You can switch to lower calorie drinks,” she says. “Just don't forget all the cocktails and the mixes you are drinking with. The alcohol is actually quite calorific as well.”

Cut Your Carb Servings in Half

Laura_Coen_lauracoenfit4lauracoenfit/TikTok

She also says to cut down on carbs. “Portions of rice or pasta or potatoes, whatever you have on your plate, just half it,” Laura says. It could be that that still fills you up. If you are hungry, then eat something else. But the chances are you just might be eating too big a portion. And then to build up the volume of your plate, add extra vegetables or maybe add some extra chicken like any kind of protein.

Because if you're not weighing out your rice, past potatoes, whatever it is, chances are you are eating too much and you're eating it because it's on your plate instead of actually being hungry and needing it. And no carbs are not bad. They're just quite calorie-dense.”

Drink Protein Shakes

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

“Find a good protein powder,” Laura recommends. “The more protein you have, the more full you'll be. And also it is just a good snack. If you are just a little bit hungry, have a protein shake. Make sure it's one you actually like.”

Use Cooking Sprays

cans, PAM, cooking, spray, grocery, store, oil, cooking, aerosolShutterstock

“If you're someone who uses oil in your cooking, switch to fry light sprays or just don't use oil. There's literally non-stick pans out there. You don't really need oil, but fry like sprays are a lifesaver for me,” she concludes.

Body Network’s Expert Weighs In

tara_collingwooddietdivatara/Instagram

“These tips are very sensible and simple to start doing in anyone’s life,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Sleep, moving more, portion control, planning/prepping meals ... All great advice. If you want more energy or weight loss, you have to change your current routine to get results and these are excellent tips to get started.”

💪🔥Body Booster: If you want to lose weight, take an honest look at your habits. Making simple changes can oftentimes rear the biggest results.

More For You

Nutrition coach Lora Higgins
Copyright lorahiggins_nutritioncoaching/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 shape up before spring break? According to one expert, you can easily make it happen. Lora Higgins is a nutrition coach whose mission is to help women over 50 drop a dress size in 90 days. In a new Instagram post, she reveals her foolproof hack for shaping up fast – without starving yourself or slaving away at the gym. “Drop a dress size. The lazy girl method for tracking your food to lose 10 pounds by spring. It’s easy tracking that actually works,” she writes.

Focus on Protein

“Want to lose 10 lbs without obsessing over every single calorie? 🙅♀️ This lazy girl hack is perfect for you! Instead of tracking everything, let’s make it SIMPLE—just focus on protein,” she says.

Protein Is Crucial for Burning Fat and Building Muscle

She goes on to explain why the method works. “Why protein? It keeps you full, boosts your metabolism, & helps you burn fat while holding onto that precious muscle,” she writes.

How Much Protein Do You Need?

How much protein do you need? “A good rule of thumb is 0.8 - 1g of protein per pound of your ideal body weight. So, if your goal is to weigh 140 lbs, you should aim for around 120-140g of protein a day. Simple, right?” she writes.

Here Is How to Spread It Out

Next, she goes on to explain how to spread it out. For breakfast, she recommends aiming for 30g of protein, “think eggs & Greek yogurt,” she says. “Lunch: Another 30g (grilled chicken or a protein-packed salad)” she writes. A great protein-fueled snack at 20 grams is a protein shake or beef jerky. For dinner, “Finish with 40g (steak, fish, or turkey burger)” she suggests.

And, This Is Why You Should Spread It Out

Why should you spread protein out instead of eating it all in one meal? “By spreading your protein throughout the day, you’ll feel fuller longer, crush those cravings, & hit your goals without even trying!” she explains.

Here Is Her Lazy Girl Shopping List

She even includes a “Lazy girl shopping list,” because “we all need easy go-tos,” she says.

  • Pre-cooked grilled chicken strips 🐔
  • Greek yogurt cups 🥄
  • Cottage cheese 🧀
  • Protein shakes or powder 🍫
  • Hard-boiled eggs 🥚
  • Canned tuna or salmon 🐟
  • Turkey burgers 🍔
  • Beef jerky or turkey jerky 🥩

Pro Tips

She concludes with a pro tip. “Keeping these on hand makes it easy to grab & go without stressing about what to eat. Just focus on hitting your protein target & watch the weight start to melt off!: she writes. “No need to count every calorie, no fancy apps—just focus on protein & let the rest fall into place.”

What Science Says About Protein and Weight Loss

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. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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.

Do you want to lose weight without having to make any major changes to your routine? According to one expert, you don’t have to. Laura Coen (@lauracoenfit) is a social media influencer and weight loss warrior who majorly transformed her body by making a few simple changes to her routine. In a new TikTok video, she unveils her “Lazy Girl's Guide to Weight Loss,” explaining, “This is the laziest way possible that you can lose weight and feel your best.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in. Read on to discover how to lose weight without much extra work.


Drink More Water

Healthy Lifestyle. Portrait Of Happy Smiling Young Woman With Glass Of Fresh Water. Healthcare. Drinks. Health, Beauty, Diet Concept. Healthy Eating.Shutterstock

“Number one, drink more water,” says Laura. “When you wake up, drink some water. She also recommends drinking water with meals and carrying “a big flask thing” around with you. “It definitely helps,” she says.

Walk More

Woman exercise walking in the park listening to music with headphoneShutterstock

“Number two, walk more,” says Laura. “If you're popping into the shops, just go, ‘I'm just gonna walk.’ The little walks that you get throughout the day are actually gonna add up to a bigger goal. And walking is actually great for fat loss.”

Meal Prep

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

“If you're someone who doesn't want to do tons of meal prep, just meal prep, the little bits, maybe just meal prep, your chicken, your fish. So get loads of cans of tuna and meal prep,” Laura says. “Whack them all in the container in the fridge. And then you can just go to them when you need lunch. This literally takes a couple of hours on the weekend, if that.”

RELATED: I Lost 23 Pounds in 8 Weeks, and These Are My Top 10 Tips

Buy Prepackaged Food

Pre-packaged vegetable salads displayed in a commercial refrigeratorShutterstock

“Just buy prepackaged foods,” says Laura. “Just try and make sure the packaging is recyclable where possible. Things like prepackaged chicken that's already cooked, obviously like cans of tuna, prepackaged rice makes it so much easier.”

Sleep More

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

“Sleep more,” Laura continues. “Yeah, your body actually needs a lot of sleep. So if you're up till 3:00 AM scrolling TikTok, maybe save it more for tomorrow. Go to sleep.”

Eat Dinner Later

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

“This one actually helps me a lot, but it is eating dinner later,” Laura claims. “I know a lot of people say don't eat after 9:00 PM. That's bollocks by the way. But if you have dinner or tea or whatever you call it later, there's less chance for you getting really hungry after dinner and then binging on something.”

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Cut Down on Alcohol

Group of friends in a wine tasting tour at vineyard - Hands toasting red wine glasses with sun flare - Friendship and travelling conceptShutterstock

“I'm sorry but cut down on your alcohol. I say that with a heavy heart because I love a drink, but alcohol is literally empty calories. So if you are going out every Friday and Saturday and you are drinking two bottles of wine, that's quite a lot of calories. So if you're someone who is not gonna cut out the alcohol, that's fine as well. You can switch to lower calorie drinks,” she says. “Just don't forget all the cocktails and the mixes you are drinking with. The alcohol is actually quite calorific as well.”

Cut Your Carb Servings in Half

Laura_Coen_lauracoenfit4lauracoenfit/TikTok

She also says to cut down on carbs. “Portions of rice or pasta or potatoes, whatever you have on your plate, just half it,” Laura says. It could be that that still fills you up. If you are hungry, then eat something else. But the chances are you just might be eating too big a portion. And then to build up the volume of your plate, add extra vegetables or maybe add some extra chicken like any kind of protein.

Because if you're not weighing out your rice, past potatoes, whatever it is, chances are you are eating too much and you're eating it because it's on your plate instead of actually being hungry and needing it. And no carbs are not bad. They're just quite calorie-dense.”

Drink Protein Shakes

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

“Find a good protein powder,” Laura recommends. “The more protein you have, the more full you'll be. And also it is just a good snack. If you are just a little bit hungry, have a protein shake. Make sure it's one you actually like.”

Use Cooking Sprays

cans, PAM, cooking, spray, grocery, store, oil, cooking, aerosolShutterstock

“If you're someone who uses oil in your cooking, switch to fry light sprays or just don't use oil. There's literally non-stick pans out there. You don't really need oil, but fry like sprays are a lifesaver for me,” she concludes.

Body Network’s Expert Weighs In

tara_collingwooddietdivatara/Instagram

“These tips are very sensible and simple to start doing in anyone’s life,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Sleep, moving more, portion control, planning/prepping meals ... All great advice. If you want more energy or weight loss, you have to change your current routine to get results and these are excellent tips to get started.”

💪🔥Body Booster: If you want to lose weight, take an honest look at your habits. Making simple changes can oftentimes rear the biggest results.

Monica lifestylewithmon
Copyright lifestylewithmon/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 lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Young cauciasian fitness woman wearing sport clothes training outdoors drinking fresh water
Shutterstock

Hanji (@coachedbyhajni) is an online diet and fitness coach who has built up a serious following on TikTok. Most of her videos offer helpful tips and tricks about how to lose weight via diet and nutrition. In one viral video she shares some “efficient girl” weight loss tips. “If you want to drop weight and you are too lazy to go to the gym, here are my top seven tips on how to do just that without it feeling like it's too much effort,” she says in the clip.


1. Drink One-Half to a Liter of Water in the Morning

@coachedbyhajni

I want to call these efficient girl weight loss tips 🥰 #weightlosstips #weightlosshacks #lazygirlfitness #lazygirlweightloss #lazygirlworkout #weightlossjouney #fatlossjourney #loseweightqickly #fastweightloss #quickweightloss #fatlosstips #femalefitnessmotivation #shygirlfitness #shygirlworkout #femalefitnesscoach #femalefitnesscoaching

“Here's a fun piece of info for you: Your body doesn't actually know the difference between hunger and thirst,” says Hanji. “By the time you're thirsty, you're already dehydrated, so make sure that you start your day by drinking half a liter to a liter of water to obviously be a hydrated queen, and also to help you be more satiated.” What should your daily hydration goal be? The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women, 11.5 cups (2.7 liters) of fluids.

2. Eat a Protein-Packed Breakfast

Steak and Eggs. Steak, served medium rare with eggs scrambled or sunny side up, toast and potato hash. Traditionally classical American or French Bistro breakfast or brunch favorite: steak and eggs.Shutterstock

“Talking about morning stuff, you also want to be having at least 30 grams of protein in your breakfast,” says Hanji. “This is to help keep you satiated during the day, and also to help you prevent any muscle loss because you don't want to end up like an inflated balloon when you lose weight. You want to make sure that you lose it from body fat, so to prevent that, you're going to want to eat enough protein.” Why is protein so important? Not only does it keep you feeling full and satiated throughout the day, but clinical trials have found that amping up your intake 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.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

3. Go On a Hot Girl Walk

Woman running outdoors in morningShutterstock

Next up, “you want to go on a hot girl walk,” recommends Hanji. “I know that this might be a bit more effort than you were expecting, but going on a 20 to 30 minute walk first thing in the morning is not only going to help boost your activity levels throughout the day, but it's also going to help reset your mind. It's going to be an amazing time for you to listen to a podcast and to just be in nature and be a bit mindful.” Weight loss isn’t the only benefit of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Do Squats, Lunges, and Pushups Throughout the Day

Sporty Asian woman doing push-ups outdoorsShutterstock

“Okay, this fourth one is actually my favorite and the weirdest one. This is going to help you maintain the curves where you want them to be,” says Hanji. “So whenever you arrive at the office, every single time you go to the bathroom, I want you to be doing 10 squats, 10 lunges per leg, and 10 incline pushups on the sink to make sure that you're working out those muscles without having to go to the gym.” Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

5. Grab a Protein Bar Instead of Chocolate

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

“My fifth tip is actually going to be a small swap that I want you to make. Next time you go shopping for that chocolate bar. I want you to grab a protein bar instead because it's not only going to help you satisfy your cravings for chocolate, it's also going to give you some extra boost of protein, which is again, going to help you preserve that muscle mass so you don't end up looking like a deflated balloon as you lose weight,” she says.

6. Walk for Five Minutes Every Hour

Fit woman walking in park during autumn timeShutterstock

Hanji recommends using your phone for the next suggestion. “You want to set an alarm or a timer for every hour, so every maybe 55 minutes, I want this to go off, and I want you to get up. The moment you hear that alarm or you feel that buzz on your wrist, I want you to get up and walk around the office for about five minutes just to increase your energy expenditure this way,” she says. “Combining this with your hot girl walk in the morning, you're going to basically increase your energy expenditure and put yourself further into a calorie deficit.”

Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

7. Only Let Yourself Watch Netflix or YouTube When You Are Doing Cardio

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“The last step that I have for you today is basically limiting your Netflix and YouTube time only for cardio,” says Hanji. “I want you to get on that treadmill and have some fun. Watch your favorite show, watch a YouTube video. Enjoy that time and limit your watch time to only the times when you're watching cardio this, where you're going to be basically combining fun with progress. Who doesn't love that?”

💪🔥Body Booster: To maximize energy expenditure, go on one long walk in the morning and take mini walks every hour.

FACT CHECKED BY Christopher Roback

Jenna Evelyn (@jennaevelyn) is a beauty and lifestyle influencer on TikTok who regularly shares about her weight loss journey. According to Jenna, she lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one of her many viral TikTok videos, she reveals how she lost weight using five simple hacks.


1. Jenna Gained “About 30” Pounds From Drinking Every Weekend and Other Unhealthy Habits

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna, who is currently a college student, reveals that she “probably gained about 20 pounds” while being a freshman in college due to “drinking every weekend, not being in a deficit, not hitting my protein goals, and not working out the right way for my body,” she reveals in her viral video. “Here's what I did to actually lose the 15 to 20 pounds very quickly.”

2. Low Calorie, High Protein Meals

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

According to Jenna “food was the biggest thing,” when it came to her weight loss. “I was still eating a lot, but it was low calorie, high protein,” she added. Her “staples” for low cal high protein meals? “Chickpea pasta” and fat free cottage cheese, which she made sauces out of and “used it in everything,” she added. She also ate a lot of ground turkey. “I would make taco bowls,” she said. She also ate chicken and Greek yogurt “all the time” and turkey bacon. “I'd make breakfast sandwiches,” she added. Research supporting amping up protein intake for weight loss. 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.

Related: 12 Steps to Sculpt the Ultimate Chest

3. Weight Training and Pilates

Pilates,Exercises,Reformer,Bed,workout,fitness,gym,exerciseShutterstock

Jenna maintains that she started losing weight, when she started doing “low impact workouts, like walking dumbbell only lifts, and Pilates,” she said. “Here was my weekly workout split: Monday dumbbell only glutes Tuesday, full body Pilates. Wednesday, back buys, arms, dumbbell only Thursday, Pilates Friday, quad dumbbell, only Saturday cardio.”

4. 10,000 Steps a Day

Walking,Women,Jeans,And,Sneaker,Shoes, exercise, fitnessShutterstock

Jenna explains that one “huge” component of her weight loss was walking. “Hit your 10,000 steps a day,” she says. “Some of those steps for me before my workouts would come from walking, doing the 12-3-30 workout or the stair stepper.” The 12-3-30 workout involves using a treadmill and walking on a level 12 incline at a speed of 3 for 30 minutes. Experts maintain that it burns more calories than walking fast or even running on a flat surface. And, studies, including a 2018 study published in the journal Obesity, have found that walking around 10,000 steps per day can help you lose weight. But that’s not the only benefit of getting your steps in. 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: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

5. Meal Prep

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

Finally, meal prepping and using high quality ingredients, was a key part of Jenna’s weight loss plan. “It was so important that I made enough time to meal prep local, high protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: Walking 10,000 steps a day isn’t only good for your body and losing weight, but your mind. One study linked the daily step goal to a decreased risk of dementia and less cardiovascular disease.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

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Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

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Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.