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12 Expert Tips to Shed 10 Pounds Before the Holidays

Here's how to shed pounds without sacrificing your health or happiness.

Alek Korab
By Alek KorabSep 25, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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Alek Korab
By Alek KorabSep 25, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Struggling to shed those last few pounds before the holidays? You’re not alone. Weight loss can be tough, especially with busy schedules, holiday treats, and constant temptations around every corner. But with the right strategy, you can reach your goal in a sustainable way without sacrificing your health or happiness. Dani Marenburg, a double-certified nutrition coach, has guided over 1,000 women through their weight loss journeys, helping them develop effective and balanced routines. On her popular podcast, Mindin' My Macros, she shares expert advice on how to distinguish fat loss from weight loss and how to make realistic changes to get lasting results. Here's how to drop those extra pounds before the holiday season.

Understanding Weight Loss vs. Fat Loss

On her podcast, Dani emphasizes the importance of distinguishing between weight loss and fat loss. "We want to be preserving that muscle. We want to be strictly targeting body fat in the body to reduce that body fat and expose the muscle for that more lean, toned physique," she explains. Sustainable fat loss typically looks like a half a pound to a pound and a half per week when looking at weekly average weight.

Set Realistic Goals

"Realistic fat loss, if you're using the scale, is going to look like half a pound to two pounds per week," Dani advises on her podcast. She recommends using weekly average weight, body measurements, and photos to track progress more accurately than daily weigh-ins.

Create a Moderate Calorie Deficit

Dani, on her podcast, suggests entering a strategic deficit while prioritizing protein intake. "We just need to cut back slightly to actually get to that point where your body's going to start to reduce the body fat, but maintain muscle," she explains. This approach helps preserve muscle mass while targeting body fat.

The Mayo Clinic supports this approach, stating, "To take in fewer calories than you burn, the 2020-2025 Dietary Guidelines for Americans recommends cutting 500 to 750 calories a day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week."

Increase Daily Movement

"Daily movement is such an important piece because this makes up more of a caloric burn per day than your exercise can," Dani notes on her podcast. She recommends aiming for 10,000 steps a day or gradually increasing your current step count by 2,000-3,000 steps.

The Mayo Clinic confirms, "Being active is vital to losing weight and keeping it off. When active, the body uses more energy in the form of calories."

Prioritize Strength Training

Dani emphasizes the importance of preserving muscle mass through strength training. "The more muscle that you have on your body, the more calories you're burning at rest," she explains. This helps maintain a higher metabolic rate during weight loss.

The Mayo Clinic supports this: "Adding resistance training and aerobic exercise to a weight-loss program helps prevent the loss of bone and muscle."

Focus on Nutrition Quality

On her podcast, Dani recommends an 80/20 or 90/10 approach, with the majority of food coming from whole, nutrient-dense sources. "Whole foods are going to have a higher thermic effect just as protein is going to have a higher thermic effect in the body," she explains.

RELATED:5 High-Protein Smoothies to Burn Fat Every Morning

Stay Hydrated

"Hydration is so critical because what happens is that your body is ridding fat; those fat cells are going to be excreted through your urine," Dani says on her podcast. She recommends aiming for 80-100 ounces of water per day.

Manage Stress and Sleep

Dani emphasizes the importance of managing stress and prioritizing sleep for successful weight loss. Dr. Susan Albers supports this, telling the Cleveland Clinic, "No one can make mindful food choices when they're tired. Even missing an hour of sleep can increase your appetite because your body craves that energy and food is fuel for your body."

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Consider Intermittent Fasting

While not mentioned by Dani, intermittent fasting can be a useful tool for some. Neuroscientist Mark Mattsontells Johns Hopkins Health, "If someone is eating three meals a day, plus snacks, and they're not exercising, then every time they eat, they're running on those calories and not burning their fat stores."

Track Your Progress

Dani recommends tracking your eating habits without judgment to establish a baseline. This helps you understand your current protein, carb, and fat intake and identify patterns in your eating behavior.

RELATED:6 Signs Your Body Needs More Nutrients

Seek Professional Guidance

Finally, on her podcast, Dani suggests getting a customized macro plan from a professional to ensure you're meeting your body's needs. "Your health is the best return on investment that you can make," she emphasizes.

By implementing these strategies and focusing on sustainable habits, you can work towards losing 10 pounds by the holidays while prioritizing your overall health and well-being. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
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Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

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

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. 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.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in 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.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. 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

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. 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

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. 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.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Hacks to Drop 10 Pounds by Valentine's Day

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Leah Groth
By Leah GrothJan 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to slim down in time for Valentine’s Day? It might be as easy as following 6 expert-recommended tips. Emily Ogan is an Advanced Macro and Hormone Specialist. “I help busy women find balance + results,” she writes in her Instagram bio. In a new social media post, she reveals how to drop 10 pounds in a month. “Dropping 10 pounds by Valentine’s Day is totally doable. Here’s exactly what I would do,” she writes. “Got weight loss goals? 🙋🏻♀️ Here’s how I would tackle a 10-20 lb weight loss goal in 2025,” she adds.

Get a Plan

If you want to lose weight, winging it is not the idea approach, per Ogan. “Get a plan,” she recommends. Be clear and write down everything you are going to do. “Following a plan saves you time and helps you stay consistent,” she says.

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

Daily Movement

Next up, exercise every day. “Daily movement,” is key, she says. “Aim for 5-8k+ steps a day. Small changes like taking the stairs or a short walk during lunch add up and keep you active throughout the day.”

Strength Train

Her third habit for rapid weight loss? Strength training. “Strength train 3-4 times a week for 30-minute sessions. Focus on progressive overload – gradually increasing weights to challenge your muscles- and keep your lifts HEAVY (the last couple reps of each set should be challenging),” she writes.

Carb Cycling

She also recommends carb cycling. “Intentionally varying your carbs and pairing it strategically with the type of workouts you do is a secret recipe for fat burning,” she explains.

Protein and Whole Foods

Another dietary recommendation for weight loss is pairing protein with whole foods. “Focus on whole foods. Balance your macros, but make protein a priority. It’s essential for muscle repair and will keep you feeling full longer,” she says.

Rest

Also, make sure to rest. “Don’t underestimate the power of good sleep. Your body needs time to recover. Make sure you’re getting enough restful sleep and taking at least 2 days off for active recovery,” she says.

Small Changes Can Make a Big Impact

The bottom line? You can lose weight and keep it off by making simple but effective changes to your routine. “The good news? This is TOTALLY do-able and sustainable by making small change,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Trainer Lost 10 Lbs with These 8 Easy Tips

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Leah Groth
By Leah GrothFeb 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
Copyright fitnutfitness/Instagram
Leah Groth
By Leah GrothMar 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

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

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” 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

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” 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.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. 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.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” 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.

Nutrition & Diet

10 Protein Tips to Help You Melt Fat, According to Nutritionist Danni Patton

Dani Marenburg Danni Patton mindinmymacros
Copyright mindinmymacros/Instagram
Leah Suzanne
By Leah SuzanneMay 04, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You don’t have to starve yourself thin! While many people believe the key to losing weight is severely restricting your diet and eating a lot less than you are used to, it has more to do with what you eat. And, you might not be eating enough to burn fat. Danni Patton, AKA the Macro Coach, is a nutritionist who regularly shares helpful weight loss tips with her large following after personally losing a lot of weight and transforming her body. In a recent post, she reveals some extremely helpful tips on how to amp up your protein intake to lose more body fat.

How to Burn More Fat

“Did you know that protein burns more calories through the digestive process than carbs + fats? On top of that, eating the right amount of protein for you can aid in smoother fat loss, hormone regulation, appetite regulation, energy levels and build/preserve muscle mass,” she reveals in the post. She adds that simply by focusing your meals “around this one macronutrient,” you can burn more fat. “Here are a few ways to get more protein in your meals,” she says.

Meal Planning

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

Dannis is an advocate of meal planning. “Pre-plan your day in a food tracking app and build your meals around the protein source,” she writes, adding that this is the “easiest way to understand how to add protein to your meals.”

Swap Out Your Flour Pasta

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

Eating more protein doesn’t mean cutting out your favorite meals. However, Dannis recommends protein-packed swaps. “Buy chickpea/lentil/black bean type pastas for added protein in your spaghetti with meatballs,” she writes, noting that you will get an extra 12 to 20g of protein,” per meal.

Add Protein to Your Breakfast

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.​Greek Yogurt with Berries and Chia Seeds

Next, she suggests slightly modifying your breakfast. “Add in protein powder to Greek yogurt, oatmeal or chia pudding,” she suggests, noting that it will reap you an extra 18 to 20 grams of protein.”

Add Lean Ground Meat to Meals

fresh raw minced beef in a plate close up on a rustic wooden table​Lean Ground BeefShutterstock

She also recommends beefing up your meals. “Sneak in lean ground meats to pastas, bowls, and stir fry’s,” she says. This can add an extra 25 to 40 grams of protein.

Collagen Powder

Woman,Mixing,Collagen,Powder,With,Water,Making,A,Drink,Lady​Collagen ProteinShutterstock

“Add collagen powder to your morning cup,” Dannis suggests. “I count ONE serving towards protein.” This adds an extra 10 to 20 grams of protein, she notes.

Simmer Rice with Bone Broth

Saucepan with bouillon with a ladle on rustic wooden table. Bone broth​Bone BrothShutterstock

How you cook your rice can add an extra 10 to 20 grams of protein. “Make your rice with bone broth instead of rice,” she says.

Drink Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

“Drink a cup of warm bone broth,” she continues. She maintains that just one cup adds an extra 10 to 20 grams of protein.

Add Cottage Cheese to Pasta Sauce

Natural cottage cheese. Natural dairy products.​2. Cottage Cheese (14g protein per 1/2 cup)Shutterstock

Another pasta hack to add 10 to 20 grams of protein? “Add cottage cheese to pasta sauce, blend and make a creamy low-fat, high protein sauce,” she recommends.

Swap Greek Yogurt for Sour Cream

Sour cream or greek yogurt swirl texture, White cream background, close up. Dairy product. Delicious organic creamy yogurt. Milk creamShutterstock

Here’s another hack for an extra eight to 15 grams of protein: “Swap Greek yogurt for sour cream,” she urges.

Swap Greek Yogurt Cream Cheese for Regular Cream Cheese

Homemade Creamy Cream Cheese in a Bowl

Shutterstock

Are you a fan of cream cheese? Add an extra 10 grams of protein. “Use a Greek yogurt cream cheese instead of regular cream cheese,” she says.

Add a Little Protein Each Week

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

“Remember, you don’t have to go from 0-100!” Danni reminds. “Start by adding a little each week until you get more comfortable with your protein choices!!”

Add a Little Protein Each Week

Set of natural food high in protein on grey background, top view​Trying to Get Protein From Too Many SourcesShutterstock

Danni’s recommendations are research-backed. Studies confirm that 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.

Body Booster: If you want to lose weight, focus on adding protein to your meals instead of seriously restricting yourself. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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