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20 Fat Loss Tips You Need to Know, Courtesy of a Nutrition Coach

One expert opens up about the secrets she has learned to help her lose weight.

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.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
Evidence-Based

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

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

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

Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”


Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

woman by the open refrigerator at nightShutterstock

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.​No Food After DinnerShutterstock

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

Healthy,Eating.,Closeup,Of,Woman,Mouth,With,Beautiful,Pink,Lips7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

Toast for two to the sea during dinner. Alcohol, white wine,

Shutterstock

“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

Shutterstock

“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

Woman's feet on bathroom scale. Diet concept. Scales, weigh

Shutterstock

“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

Portrait of a smiling young couple exercising in an outdoor setting while holding hands. The man is jogging, and the woman is walking. Horizontal shot. walk, walking

Shutterstock

“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

Young woman exercising with dumbbells in a health clubShutterstock

Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
Evidence-Based

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

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

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

Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”


Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

woman by the open refrigerator at nightShutterstock

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.​No Food After DinnerShutterstock

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

Healthy,Eating.,Closeup,Of,Woman,Mouth,With,Beautiful,Pink,Lips7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

Toast for two to the sea during dinner. Alcohol, white wine,

Shutterstock

“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

Shutterstock

“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

Woman's feet on bathroom scale. Diet concept. Scales, weigh

Shutterstock

“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

Portrait of a smiling young couple exercising in an outdoor setting while holding hands. The man is jogging, and the woman is walking. Horizontal shot. walk, walking

Shutterstock

“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

Young woman exercising with dumbbells in a health clubShutterstock

Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
Copyright fitbymahtab/Instagram
Evidence-Based

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

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

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

Do you want to lose weight fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram

Do you want to lose weight without having to take extreme measures? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new social media post she shares how she did it. “8 calorie deficit tips you need to know if you’re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,” she writes. “I have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

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

Fat Loss Is About Creating a Sustainable Calorie Deficit

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

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

Prep for Success

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

Balanced Macros

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

Hydration

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

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

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

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

Walking

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

Rest and Recovery

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

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

Sleep

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

Stay Consistente

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

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

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

Dani Marenburg Danni Patton mindinmymacros
Copyright mindinmymacros/Instagram
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.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
Evidence-Based

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

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

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

Are you going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

Group having functional fitness training with kettlebell in sport gymShutterstock

Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

Shutterstock

Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Aliza Olive MD glp1enhanced
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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.

Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.​And, Muscle Mass Remained IntactShutterstock

The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/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.

Everyone thinks they need intense workouts to lose weight. But what if I told you one of the most effective tools for weight loss is something you already do every day? As a trainer who's helped countless clients transform their bodies, I'm about to share the simple walking formula that actually works.

Meet Michelle Roots, a kinesiologist and personal trainer with over 17 years of experience helping people transform their bodies. In her recent post, she shared why walking might be the missing piece in your fitness routine. Stick around to learn the exact numbers you need to know.

You Don't Need to Hit 10,000 Steps (Here's the Real Number)

Forget what you've heard about 10,000 steps. Michelle explains: "I don't believe that's true. What I usually like to say is, if you are currently only hitting 2,000 steps a day, you don't necessarily have to jump to 10,000." Start by tracking your current steps, then add just 2,000-3,000 more. That's your sweet spot for sustainable progress.

The Exact Duration That Delivers Results

How long should you walk? Michelle's magic number: "I really like to tell people to aim for 30 minutes of consistent walking at a time." Not 10 minutes here and there. A solid 30-45 minute session 3-4 times a week. This is where the real calorie burn happens.

Walking Burns More Calories Than You Think

Here's the secret: "You can sustain walking for a longer period of time, which means you'll burn more calories without having to eat more calories back," Michelle reveals. Unlike high-intensity workouts that leave you ravenous, walking burns steadily without triggering hunger hormones.

Zone Two: Your Fat-Burning Sweet Spot

There's a specific intensity where your body burns fat as fuel. "At a certain intensity, which we like to call zone two, you are utilizing your body fat as fuel," Michelle explains. This comfortable pace where you can still hold a conversation is your fat-burning zone.

The Consistency Formula That Gets Results

The real secret? Michelle stresses: "The most effective workout is the one you can stick to consistently for a very long time." Walking beats every other cardio because you can do it tired, sick, or busy. No excuses, no equipment needed.

Why Walking Beats High-Intensity Workouts for Fat Loss

"You don't need that mindset. You can just go for a walk," Michelle points out. No pre-workout supplements. No recovery days. Just consistent calorie burning without the physical and mental strain of intense exercise.

How to Schedule Walking Into Your Real Life

"I think treating it like an appointment and scheduling it into your calendar, just like you would a fitness class," Michelle advises. Pick specific days, set reminders, and stick to them. Even 15-20 minutes beats zero minutes.

Avoid These Common Walking Mistakes

The biggest mistake? Inconsistency. Michelle warns: "They go for one-off walks here and there... not being consistent with hitting that daily step count." Another error? Poor posture while scrolling your phone. Keep your head up and core engaged.

Why Nutrition Still Makes or Breaks Your Results

Here's the truth: "You can walk until the cows come home, but if you are not dialing in your nutrition consistently, 80% of the time, walking is going to do a little bit for you," Michelle states. Walking amplifies good nutrition—it doesn't replace it.

Your Walking Action Plan Starts Now

Michelle's final advice: "Take baby steps every single day to start to incorporate more movement." This week, track your current steps. Next week, add 2,000-3,000 more. Schedule three 30-minute walks. Your transformation starts with these simple numbers. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.