Skip to content
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@celebwell.com.

I'm a Grandmother Who Lost Over 130 Pounds in 13 Months Through Strength Training

Georgia Lee reveals how she went from 291 to 155 in just over a year.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Georgia_Lee1
Georgia Lee
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you have a lot of weight you want to lose but aren’t sure how to get started? According to one weight loss warrior, all it takes is lifting one weight at a time. Georgia Lee, 53, of Bennet, Nebraska, was on the verge of becoming a grandmother when she finally embarked on her weight loss journey, losing 135 pounds in just 13 months. In a new interview with Body Network, she explains exactly how she did it.


Georgia Spent Half Her Life Being Obese

Obese Woman with fat upset bored of dieting Weight loss fail  Fat diet and scale sad asian woman on weight scale at home weight control.Shutterstock

Georgia reveals that she spent a good portion of her life struggling with her weight. “I decided to lose the weight because I had been obese for 25 of my 52 years of life, and I really felt like I had a lot of life I hadn’t lived yet,” she says. “How was I going to be able to do that at 300 pounds? With her next stage, as a grandmother, quickly approaching, she needed to recalibrate her approach. “I want to be able to keep up with the kiddos,” she says.

She Felt Physically Sick

Senior fat woman holding the knee with pain.Shutterstock

Overeating was a big issue for Georgia. “I physically felt sick so many times because I had eaten too much that day or the terrible heartburn I would have at night from eating before bed. I even slept in my recliner for five years because I had sleep apnea and I needed to sleep at an incline because I refused to use a CPAP machine. Everything was hard, even daily things like taking a shower or cleaning the house,” she says.

She Realized She Was the Only One Who Could Change It

Dark-haired girl covers her face with handsShutterstock

“I was also extremely depressed and felt like I was just waiting to die. My weight was going up and up, and I was almost 300 pounds. It’s all I could think about,” she says. “I am a perfectionist, which also causes me to procrastinate because I know I have to put in 150% when I do something, so it’s going to be hard, so I put things off, but I knew I was the only one that could change it and I had to start somewhere.”

She Now Weighs Between 155 and 159

overweight woman on scale at homeShutterstock

Her highest recorded weight was 291 at the doctor's office. “After months at Body Fit Training in Lincoln, NE, my current weight is 155-159,” she says.

She Does a Lot of Strength Training

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

According to Georgia, her legs and glutes have shown the most improvement. Her top exercises? Hip Thrusters are one. “I feel very strongly about doing them,” she says. She also likes box jumps. “I couldn’t do them when I started BFT. I also like the trap bar deadlift.”

She Also Runs

,Plus,Size,Women,Jogging,Obesity,overweight,happy,celebrate,run,running,fatShutterstock

She also discovered running. “I never liked it, but now that I can do it, I find it rewarding,” she says. “I am running 4.5 miles in 40 minutes and getting ready for an 80-mile relay with some gym members.”

Here Is What She Eats in a Day

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.Shutterstock

Her typical daily diet? “For breakfast, I will eat one-half cup cottage cheese and peaches, then after the gym, I will have a protein smoothie with banana, strawberries, blueberries, and pineapple with 30 grams of protein. For lunch, I will do an open-face sandwich with some cucumber or carrots. Supper is a protein like pork loin or chicken, or steak and a vegetable like asparagus or broccoli. And some days I will end with a small protein smoothie just to get a little more protein for the day,” she says.

She Stays Away From Fried and Fast Food

French fries in hot fat in a deep fryerShutterstock

She also removed some stuff from her diet. “I was eating fast food at least once a day, sometimes twice a day, and now it’s very rare if I eat it at all. I also try to stay away from fried foods. I made a mistake at first and tried to cut out carbs, but I got too tired and realized I needed them. I eat the cake on birthdays, and I splurge on special occasions. I also quit drinking coffee. I drank a pot a day with creamer, and I didn’t want the extra calories, so I quit drinking it, and I just splurge on a froufrou coffee once in a while now,” Georgia says.

And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

She Takes Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Georgia also takes a few supplements to ensure she is getting the nutrients she needs. “The only supplements I take are a multivitamin, Vitamin D, Vitamin B12, and unflavored protein powder (30g/day),” she says.

She Faces Setbacks But Works Harder

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

She does admit to experiencing some physical discomfort at 53. “I have a lot of aches and pains. I listen to my doctor and the trainers and work through or around issues when they come up,” she says. When she feels badly, she remembers how far she has come, “and then I work harder.”

It Takes Times

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

Her most significant achievement is her 135-pound weight loss, but she reminds everyone that it takes time. “Give yourself grace and be patient. It takes time. Don’t believe everything you read, do your research, and don’t overthink it,” she says.

RELATED: Expert Tips to Get Fit After 50: Muscle Building for Older Adults

Never Give Up

Georgia_Lee3Georgia Lee

Her final advice? Never give up. “There will be some very hard days, even weeks, but don’t give up! Little by little, it will happen,” she says. Also, “find a gym or workout you enjoy with fun people like I did at BFT Lincoln.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Georgia_Lee1
Georgia Lee
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you have a lot of weight you want to lose but aren’t sure how to get started? According to one weight loss warrior, all it takes is lifting one weight at a time. Georgia Lee, 53, of Bennet, Nebraska, was on the verge of becoming a grandmother when she finally embarked on her weight loss journey, losing 135 pounds in just 13 months. In a new interview with Body Network, she explains exactly how she did it.


Georgia Spent Half Her Life Being Obese

Obese Woman with fat upset bored of dieting Weight loss fail  Fat diet and scale sad asian woman on weight scale at home weight control.Shutterstock

Georgia reveals that she spent a good portion of her life struggling with her weight. “I decided to lose the weight because I had been obese for 25 of my 52 years of life, and I really felt like I had a lot of life I hadn’t lived yet,” she says. “How was I going to be able to do that at 300 pounds? With her next stage, as a grandmother, quickly approaching, she needed to recalibrate her approach. “I want to be able to keep up with the kiddos,” she says.

She Felt Physically Sick

Senior fat woman holding the knee with pain.Shutterstock

Overeating was a big issue for Georgia. “I physically felt sick so many times because I had eaten too much that day or the terrible heartburn I would have at night from eating before bed. I even slept in my recliner for five years because I had sleep apnea and I needed to sleep at an incline because I refused to use a CPAP machine. Everything was hard, even daily things like taking a shower or cleaning the house,” she says.

She Realized She Was the Only One Who Could Change It

Dark-haired girl covers her face with handsShutterstock

“I was also extremely depressed and felt like I was just waiting to die. My weight was going up and up, and I was almost 300 pounds. It’s all I could think about,” she says. “I am a perfectionist, which also causes me to procrastinate because I know I have to put in 150% when I do something, so it’s going to be hard, so I put things off, but I knew I was the only one that could change it and I had to start somewhere.”

She Now Weighs Between 155 and 159

overweight woman on scale at homeShutterstock

Her highest recorded weight was 291 at the doctor's office. “After months at Body Fit Training in Lincoln, NE, my current weight is 155-159,” she says.

She Does a Lot of Strength Training

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

According to Georgia, her legs and glutes have shown the most improvement. Her top exercises? Hip Thrusters are one. “I feel very strongly about doing them,” she says. She also likes box jumps. “I couldn’t do them when I started BFT. I also like the trap bar deadlift.”

She Also Runs

,Plus,Size,Women,Jogging,Obesity,overweight,happy,celebrate,run,running,fatShutterstock

She also discovered running. “I never liked it, but now that I can do it, I find it rewarding,” she says. “I am running 4.5 miles in 40 minutes and getting ready for an 80-mile relay with some gym members.”

Here Is What She Eats in a Day

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.Shutterstock

Her typical daily diet? “For breakfast, I will eat one-half cup cottage cheese and peaches, then after the gym, I will have a protein smoothie with banana, strawberries, blueberries, and pineapple with 30 grams of protein. For lunch, I will do an open-face sandwich with some cucumber or carrots. Supper is a protein like pork loin or chicken, or steak and a vegetable like asparagus or broccoli. And some days I will end with a small protein smoothie just to get a little more protein for the day,” she says.

She Stays Away From Fried and Fast Food

French fries in hot fat in a deep fryerShutterstock

She also removed some stuff from her diet. “I was eating fast food at least once a day, sometimes twice a day, and now it’s very rare if I eat it at all. I also try to stay away from fried foods. I made a mistake at first and tried to cut out carbs, but I got too tired and realized I needed them. I eat the cake on birthdays, and I splurge on special occasions. I also quit drinking coffee. I drank a pot a day with creamer, and I didn’t want the extra calories, so I quit drinking it, and I just splurge on a froufrou coffee once in a while now,” Georgia says.

And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

She Takes Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Georgia also takes a few supplements to ensure she is getting the nutrients she needs. “The only supplements I take are a multivitamin, Vitamin D, Vitamin B12, and unflavored protein powder (30g/day),” she says.

She Faces Setbacks But Works Harder

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

She does admit to experiencing some physical discomfort at 53. “I have a lot of aches and pains. I listen to my doctor and the trainers and work through or around issues when they come up,” she says. When she feels badly, she remembers how far she has come, “and then I work harder.”

It Takes Times

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

Her most significant achievement is her 135-pound weight loss, but she reminds everyone that it takes time. “Give yourself grace and be patient. It takes time. Don’t believe everything you read, do your research, and don’t overthink it,” she says.

RELATED: Expert Tips to Get Fit After 50: Muscle Building for Older Adults

Never Give Up

Georgia_Lee3Georgia Lee

Her final advice? Never give up. “There will be some very hard days, even weeks, but don’t give up! Little by little, it will happen,” she says. Also, “find a gym or workout you enjoy with fun people like I did at BFT Lincoln.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Georgia_Lee1
Georgia Lee
FACT CHECKED BY Alek Korab
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 have a lot of weight you want to lose but aren’t sure how to get started? According to one weight loss warrior, all it takes is lifting one weight at a time. Georgia Lee, 53, of Bennet, Nebraska, was on the verge of becoming a grandmother when she finally embarked on her weight loss journey, losing 135 pounds in just 13 months. In a new interview with Body Network, she explains exactly how she did it.


Georgia Spent Half Her Life Being Obese

Georgia_Lee2Georgia Lee

Georgia reveals that she spent a good portion of her life struggling with her weight. “I decided to lose the weight because I had been obese for 25 of my 52 years of life and I really felt like I had a lot of life I hadn’t lived yet,” she says. “How was I going to be able to do that at 300 pounds? With her next stage, as a grandmother, quickly approaching she needed to recalibrate her approach. “I want to be able to keep up with the kiddos,” she says.

She Felt Physically Sick

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Overeating was a big issue for Georgia. “I physically felt sick so many times because I had eaten too much that day or the terrible heartburn I would have at night from eating before bed. I even slept in my recliner for five years because I had sleep apnea and I needed to sleep at an incline because I refused to use a CPAP machine. Everything was hard, even daily things like taking a shower or cleaning the house,” she says.

She Realized She Was the Only One Who Could Change It

Senior fat woman holding the knee with pain.Shutterstock

“I was also extremely depressed and felt like I was just waiting to die. My weight was going up and up and I was almost 300 pounds. It’s all I could think about,” she says. “I am a perfectionist which also causes me to procrastinate because I know I have to put in 150% when I do something so it’s going to be hard so I put things off but I knew I was the only one that could change it and I had to start somewhere.”

She Now Weighs Between 155 and 159

Georgia_Lee3Georgia Lee

Her highest recorded weight was 291 at the doctor's office. “After months at Body Fit Training in Lincoln, NE, my current weight is 155-159,” she says.

She Does a Lot of Strength Training

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

According to Georgia, her legs and glutes have shown the most improvement. Her top exercises? Hip Thrusters are one. “I feel very strongly about doing them,” she says. She also likes box jumps. “I couldn’t do them when I started BFT. I also like the trap bar deadlift.”

She Also Runs

Woman running outdoors - Young sportive girl jogging at sunset on Brooklyn Bridge, close up on shoesShutterstock

She also discovered running. “I never liked it, but now that I can do it I find it rewarding,” she says. “I am running 4.5 miles in 40 minutes and getting ready for an 80 mile relay with some gym members.”

Here Is What She Eats in a Day

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

Her typical daily diet? “For breakfast I will eat one-half cup cottage cheese and peaches then after the gym I will have a protein smoothie with banana, strawberries, blueberries, and pineapple with 30 grams of protein. For lunch I will do an open face sandwich with some cucumber or carrots. Supper is a protein like pork loin or chicken or steak and a vegetable like asparagus or broccoli. And some days I will end with a small protein smoothie just to get a little more protein for the day,” she says.

She Stays Away From Fried and Fast Food

French fries or potato chips with sour cream and ketchupShutterstock

She also removed some stuff from her diet. “I was eating fast food at least once a day sometimes twice a day and now it’s very rare if I eat it at all. I also try to stay away from fried foods. I made a mistake at first and tried to cut out carbs but I got too tired and realized I needed them. I do eat the cake at birthdays and I do splurge for special occasions. I also quit drinking coffee. I drank a pot a day with creamer and I didn’t want the extra calories so I quit drinking it and I just splurge on a froufrou coffee once in a while now,” Georgia says.

She Takes Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Georgia also takes a few supplements to ensure she is getting the nutrients she needs. “The only supplements I take are a multivitamin, Vitamin D, Vitamin B12 and unflavored protein powder (30g/day),” she says.

She Faces Setbacks, But Works Harder

Female runner knee injury and pain.Shutterstock

She doe admit to experiencing some physical discomfort at 53. “I have a lot of aches and pains. I listen to my doctor and the trainers and work through or around issues when they come up,” she says. When she feels badly, she remembers how far she has come, “and then I work harder.”

It Takes Times

Check your body shape with white weight scales, top view.Shutterstock

Her biggest achievement is her 135-pound weight loss, but she reminds everyone that it takes time. “Give yourself grace and be patient. It takes time. Don’t believe everything you read, do your research and don’t overthink it,” she says.

Never Give Up

Fitness man and woman giving each other a high five after the training session in gym. Fit couple high five after workout in health club.Shutterstock

Her final advice? Never give up. “There will be some very hard days, even weeks, but don’t give up! Little by little it will happen,” she says. Also, “find a gym or workout you enjoy with fun people like I did at BFT Lincoln.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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 and change your life for the better? Minnesota mom Sabrina Osland struggled with her health most of her life. However, going on a family vacation sparked a change, motivating her to adopt a healthy lifestyle by habit stacking, changing her approach to eating, and incorporating exercise into her life. Here is her story.


She Topped the Scales at 266 Pounds

Close-up,Of,Person,Standing,On,Digital,Bathroom,Scale,In,CozyShutterstock

“I'm Sabrina Osland and I struggled with weight all of my life. In 2014, I got married and focused on my relationship, my job, and my teenage son. Everyone else came first and I put myself on the back railroad and my heaviest, I weighed 266 pounds,” she tells Today in a segment.

Something Happened on Vacation That Sparked Change

Panoramic flight over the mountains. Air transport. Helicopter flight over the epic landscape. Rescue mission in the wilderness.Shutterstock

However, she hit “a breaking point when I was made to register as extra weight during a helicopter ride in Alaska with my son,” she says. “I was filled with sham, and for me, it was the last straw. So after my trip, I decided it was time for a change.”

She Started Walking

Rear view of overweight woman wearing sportswear while jogging on the roadShutterstock

She then discussed a few simple changes she made to jump-start her weight loss. “First, I started by carving out 30 minutes of my day to take a walk,” she says.

And, She Switched Up Her Diet

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

“Then I switched up my diet,” she says. She replaced her usual pizza dinner with “healthier options” like chicken and a salad, she says.

She Also Joined a Strength Training Group

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

She also added other exercises to her routine. “Eventually, I joined a strength training group, and their support has truly made a huge impact on my weight loss journey,” she says.

She Lost Over 100 Pounds in a Little Over a Year

Female leg is stepping on white scales at homeShutterstock

“In a little more than a year, I've lost more than 100 pounds, and I'm not looking back,” she explains. “It still hasn't resonated quite yet that I'm not that person,” she says about her 130-pound weight loss. “I still will do double takes whenever I'm looking or walking by a mirror. Like, wait, who, who is this person?”

She Focused on Three Pillars

Young athletic woman drinking water in gym.Shutterstock

She explains that she focused on three different pillars. “How I moved my body, water, and what I was putting into my body,” she says.

She Started Eating Off a Salad Plate

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“One of the first simple things that I did was just to start eating off of like a salad plate,” she reveals. “So oftentimes you're trying to control your portion sizes, but then you have this ginormous plate and you feel like you're not satisfied,” she says. “Just starting eating off of a smaller plate naturally helped control my portion size, but then also made me feel full at the same time.”

She Practiced Habit Stacking

leg of fat woman being run or jog on belt of treadmill machineShutterstock

She also practiced habit stacking. “I would focus on one thing that I wanted to do, a behavior I wanted to change, and then focus on that for a week. And then I would continue to build off of that.” For example she would focus on moving her body 30 minutes every day. “Then once I was able to do that for 30 minutes every day, I would add on another new habit, 15 minutes and add on until it becomes a habit.”

She Slowed Down Her Eating

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

She also stopped eating super fast. She did this by putting my fork down in between bites. “Like, my food isn't going anywhere, so why am I in a hurry to eat it? So just taking that simple step and putting it down, um, really just helped the whole transformation,” she explained.

She Got Motivation From Her Strength Training Group

Kettlebell, workout and fitness class with a gym coach and people training with cardio and exercise. Portrait of a strong personal trainer and sports friends in a wellness health club with motivationShutterstock/PeopleImages.com - Yuri A

And, she joined a group strength training program. “They've been super incredible in my transformation, not only from an accountability standpoint, but just from a motivation standpoint as well too. We're all in the gym and when you have everyone working together for a common goal, just that environment and that energy that it creates, there's a little competitiveness,” she says, adding that it not only helps motivate but inspires.

Her Son Is Also a “Huge Motivation”

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Her 19-year-old son is “a huge motivation” to her as well. “As I was starting to change my behaviors, I realized that as I was looking back at him, he had incorporated a lot of the bad habits that I had done, whether it was eating straight from the bag,” she says. “And so it was super important for me to be able to set him up for success. And so I wanted to go back and change my habits so that I can help him as well and just have him be successful in the future.”

Finally, She Makes Health and Wellness Fun

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

She also recommends making health and wellness fun. “If you're not doing something that's fun, you're not gonna stick with it,” she says. She recommends “different activities, whether it's walking 10,000 steps a day or getting in and doing a group fitness class.” Just “different things to really keep yourself motivated and have fun while you're doing it. And enjoy the time with your family as well,” she says.

Aim for 10,000 Steps a Day

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

How much should you walk to lose weight? A 2018 study published in the journal Obesity found a link between 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.

Strength Training Has Lots of Scientific Backing

There is a lot of science backing up strength training for weight loss. 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.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Kathy_Giegrich1
Kathy Giegrich
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Don’t let age be the excuse for not getting into shape. Sure, it might be easier to lose weight when you are younger, as your metabolism is faster and it’s easier to exercise, but you can shape up later in life, too. Kathy Giegrich, 64, transformed her body and her life over a two-year period, dropping a whopping 80 pounds with the help of exercise and dietary changes. Here is exactly how she did it.


Pure Barre

Kathy_Giegrich2Kathy Giegrich

Kathy, from Bridgewater, NJ, maintains that discovering Pure Barre when it opened in her town six years ago was instrumental in her weight loss. “I used to think that I would have to lift heavy weights in order to see any kind of muscle definition....but have learned that repetition with lighter weights can work wonders,” she says. “Since I do have arthritis, I find that the lighter weights help me stay looser.”

Related: Top 5 Clean Carbs for Your Body

Overcoming Health Obstacles

Kathy_Giegrich3Kathy Giegrich

However, in the first year, she had some health issues and couldn't do a lot of the exercises, even with modifications. “I went to my orthopedic doctor and he gave me a cortisone shot, saying that I would probably need surgery within a year. Thanks to the fantastic instructors in my studio, I haven't had the surgery (or any more shots!) in 5 years,” she says.

Walking

Girl walking on the field, in a hat and summer dress. Smiling and laughing, beautiful sunset in the forest and in nature. White dress and rye, sloping fields. Happy traveler, lifestyle.Shutterstock

“I am a fitness addict and do mostly the Classic and Align formats, with some Empower and Define. I am also a walker and like to sample things to try them out,” she says.

Healthy, Protein-Packed Diet

chef cooking salmon steaks in the kitchenShutterstock

As for diet, she starts her day off with a protein bar “to put something into my stomach before I head out to barre class, then lunch is a yogurt parfait,” she says. “If I get hungry, I usually reach for a protein bar or a handful of nuts, and dinner is typically chicken or fish with vegetables or salad on the side. I try my best to avoid bread and sweets, but do allow myself a cheat day (and pizza usually finds me that day!).” While she hasn’t eliminated anything, she seriously cut back on carbs, sweets, and alcohol.

Aim for Strength

Check your body shape with white weight scales, top view.Shutterstock

“I am 6' tall and have a large frame, so I am not huge on jumping on the scale anymore. I look to see how I feel and how my clothes fit... staying my current size and feeling strong is continued progress! I am so happy that I feel strong! The day I saw my biceps was a day of celebration,” she tells us. “And my best advice to anyone who is embarking on this journey is to be good to yourself and give yourself some grace.”

Strive for Progress, Not Perfection

Kathy_Giegrich4Kathy Giegrich

"Strive for progress, not perfection” is one of her favorite sayings. “Be kind to yourself....the journey to better fitness (physical and emotional) is not a quick fix. Do your best and don't be afraid to ask for help...and don't worry about other people in the class...they are busy working on themselves and they aren't watching you,” she says.

Related: I Lost 100 Pounds Eating Delicious Snacks Like These

Reward Yourself

Young woman relaxing with hand massage at beauty spa.Shutterstock

“It may be trivial, but rewarding yourself is always motivating,” says Kathy. “It may be something small (like a sweet treat) or something bigger for a milestone (like a massage)!” Remember that transformation doesn’t happen overnight. Keep motivating yourself, but don’t get discouraged if it takes time to achieve results. And if you enjoyed this article don't miss 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach.

FACT CHECKED BY Christopher Roback
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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.


She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

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

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

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

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.