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Nutrition & Diet
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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.

20 Ways to Lose Body Fat Really Fast From Top Nutritionist

Achieve your weight loss goals with these healthy habits.

Leah Groth
By Leah GrothJun 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothJun 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Do you want to slim down fast? While gradual weight loss is always the most sustainable approach, if you want to jumpstart your weight loss program and lose body fat fast, there are some simple habits you should incorporate into your routine ASAP, says Jamie Maitland, Certified Holistic Nutritionist, Fitness Trainer, Founder of The Office Health and author of The 21 Day Reset Cookbook. Here are 20 ways to lose body fat really fast from a top nutritionist.

Watch Portion Sizes

Contrasting large and tiny food portions of SpaghettiShutterstock

Without overthinking the “counting of macros,” watch your portion intake, encourages Maitland. “Use common sense here and do your best not to have your brain on autopilot in this category,” she explains. If needed, she recommends using a measuring cup.

Consider Intermittent Fasting

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Intermittent fasting isn’t for everyone, but you should consider it, Maitland says. “This can help naturally boost your metabolism and also gives your body a break from digesting.” Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” adds Johns Hopkins Medicine.

Or, a 24-Hour Fast

The clock is at 12:00 noon for lunch in a wooden dish.Shutterstock

Or, you can consider a full 24-hour fast “which does absolute wonders for the body,” according to Maitland. “When your body is in a fasted state you are able to tap into your fat storages more easily vs using glucose,” she says.

Prioritize Protein

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

Another no-brainer per Maitland? “Prioritize protein,” she says. “I know you’ve heard that before, but ACTUALLY DO IT and see how you feel. Consuming high amounts of protein can help reduce your hunger hormone. Our bodies also burn more calories digesting protein vs. carbs.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Amp Up Fiber Intake

Bowl with tasty oatmeal on white wooden tableShutterstock

Also, amp up fiber intake, she encourages. “Eat plenty of fiber to help aid in digestion,” she says. Fiber also makes you feel full faster, so you will be less likely to overindulge.

Hydration

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Hydration is key, says Maitland. “Drink your water!” she exclaims. “This will help move everything along within the body such as your food.”

Limit Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

Are you eating a lot of packaged junk? This is a diet no-no, says Maitland. “Limit processed foods,” she recommends.

RELATED: 15 Surprising Benefits of Ozempic, According to Science

Eat Mindfully

Middle,Age,Caucasian,Sporty,Woman,Eating,Salad,At,Home.Shutterstock

“Eat with your brain on,” not just with your belly, says Maitland. “This is also known as eating mindfully.”

Eat Healthy Fats

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

While some fats should be avoided, others are essential for weight loss. “Incorporate healthy fats such as salmon and avocado into your diet,” says Maitland.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Decrease Sugar Intake

Spoon with white sugar on the dark backgroundShutterstock

Sugar isn’t going to do you any favors if you want to lose weight. “Minimize or eliminate sugar,” Maitland recommends. “Try using organic allulose or monk fruit instead.”

Limit Alcohol Intake

Glass of chilled beer on table and blurred sparkling bar background.Shutterstock

Don’t drink your calories, says Maitland. “Limit your alcohol intake,” she explains.

Sleep

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

“Get your sleep my beauty,” Maitland recommends. “This helps our bodies function at an optimal level.” 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.

Move More

Millennial black couple doing lateral flexion exercise, working out together at home during coronavirus quarantine. Pretty young lady and her boyfriend making side bending pose, panoramaShutterstock

“Move your booty,” says Maitland. “This can be anything by the way—just get moving.” Idea: Do 10 jump squats, 20 mountain climbers, 10 half burpees 3-4x, she recommends.

Try Meal Planning

Woman,Making,Meal,Plan,In,Kitchen,fridge,cookingShutterstock

Maitland also suggests planning and organizing your meals. “This allows you to know exactly what you are putting in your body instead of relying on strangers to feed you,” she says.

Make Yourself a Priority

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.Shutterstock

Make yourself top priority. “Your relationship with yourself is the most important one you’ll ever have,” Maitland reminds.

Eat Whole Foods

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Eat whole foods, Maitland urges. “Some whole food staples I have in my fridge are cucumbers, lettuce, pistachios, avocado, and lean protein such as chicken and shrimp.”

RELATED: 20 Superfoods You Should Be Eating Every Day

Self-Design Your Life

Young woman spending free time home.Self care,staying home.Enjoying view,gazing through to the window.Quarantined person indoors.Serene mornings.Avoiding social contact.Shutterstock

“Self-designed living,” is the way to go. “Focus on designing your life yourself versus. following the crowd.”

Hire a Professional

Doctor nutritionist, dietician and female patient on consultation in the office. young smiling female nutritionist in the consultation room. Nutritionist desk with healthy fruit and measuring tape.Shutterstock

You might need help on your health journey. “Consider consulting with a Certified Holistic Nutritionist or health care professional,” says Maitland.

Find Accountability Buddies

Picture of two fitness women in gymShutterstock

Accountability buddies will help you achieve your goals. “Surround yourself with like-minded individuals,” she recommends.

RELATED: 15 Simple Tips to Fall Asleep Faster

Be Consistent

Man,Using,Fitness,Tracker,To,Count,Calories,For,Post,WorkoutShutterstock

One of the most important components of weight loss is continuing to implement healthy habits into your life. “Be consistent,” says Maitland.

cardiosustainable weight losscarbsweight lossintermittent fastingproteinozempic

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Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

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

Nutrition & Diet

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

Dani Marenburg Danni Patton mindinmymacros
Copyright mindinmymacros/Instagram
Leah Suzanne
By Leah SuzanneMay 04, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Fitness & Workouts

10 Ways to Get in Shape by June

Trish_Koeslag_liftwithtrish11
Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds
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Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you hoping to lose weight and shape up by summer? One expert has a simple plan for you. Trish Koeslag is revealing the truth about burning fat over 40. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals 10 tips to help you get fit in months. “If I wanted to hit my weight loss goal by June, this is exactly what I’d do,” she writes.

Get in a Calorie Deficit

The first thing you need to do is get into a calorie deficit. In order to determine “how much you should eat for your goals,” download a free macro calculator and input your numbers.

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

Walk Daily

Next, walk “everyday” she says, recommending doing it outside. “Aim for 10K+ steps (I go for an hour walk every morning and the rest of my steps are incremental throughout the day. I track steps using my Apple Watch)! she writes.

Amp Up Your Protein Intake

Make sure you are eating enough protein. “EAT 25-30g of protein at every meal. (Foods like chicken breast, ground chicken/turkey, shrimp, Greek yogurt, cottage cheese, eggs)!” she suggests.

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

Hydrate

Hydration is also key. “DRINK 2-3L of water daily,” she says. She also recommends adding electrolytes.” 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.

Lift Weights

Next, lift weights. “STRENGTH train 3-4x/week making sure that you are pushing intensity levels (where you feel like maybe you could do 1-2 more reps on your last rep)!” 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

Do Zone 2 Cardio Twice a Week

She also recommends doing zone 2 cardio twice a week. “Try 30 minutes to start using the elliptical, stair master, go for a run (do what you enjoy)!” she writes.

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

Don’t Drink Your Calories

Make sure not to drink your calories. “LIMIT liquid calories (eat your calories, drinking them will likely leave you hungry)!” says Trish.

Eat Mostly Whole Foods

When it comes to diet, choose whole foods 90% of the time, “and fun foods 10% of the time,” she suggests. “I don’t cut out any food I love, including chocolate. I eat it in moderation)!”

Get Enough Sleep

Make sure to get enough rest. She recommends sleeping 7 to 8 hours and managing stress via “journaling, reading, yoga, breath work, walking,” she says.

Diet Less, Maintain More

She suggests spending less time dieting and more time in maintenance. “Focus on a 12 week cut then get back into maintenance so you can fuel your body to build muscle)!” she says. And finally, “FOCUS on consistency, not perfection.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

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

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Lose 20 Pounds by Summer with 5 Simple Steps

Mahtab Ekay fitbymahtab
Woman Who Lost 20 Pounds Shares 8 Ways to Burn Calories Without Exercise
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to lose 20 pounds in the next few months? Summer is right around the corner, and all it takes is following a few practical but straightforward fat loss steps, claims an expert. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post, she unveils her plan to help transform your body in just a few months. “Here’s exactly what I would do if I wanted to lose 20 pounds before summer 2025,” she writes. “Steal my simple strategies.”

Step One: Find Your Calorie Deficit

Her first step? “Find your calorie deficit,” she says. “A very simple way is to multiply your ideal body weight in pounds by 12. Example for someone whose ideal body weight us 140 => daily calories: 140*12=1,680. Don’t worry too much about this number; at Step 5, we’ll monitor your weight and adjust if needed.”

Step Two: Increase Protein Intake

The next step? “Increase your protein intake to 0.8g per pound of ideal body weight. Here’s how you can increase your protein intake,” she says. “Double down your current protein sources. Let’s say if you are having a chicken, have a larger portion. Add egg whites to your whole eggs. Include a protein source in every meal, like cottage cheese or zero-fat Greek yogurt. Choose leaner meat sources like chicken breast or turkey, or leaner beef. Supplement with protein powder if needed.”

Step Three: Increase Steps

Running Women walking in Country​The Clinical Approach to WalkingShutterstock

Step three? “Increase your daily average steps by adding 1-2k steps every week until you can consistently hit 8-12k steps,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Step Four: Lift Weights

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

The next step i strength training. “Start lifting weights 3-5 days a week with a structured program. This is necessary if you don’t want to just get skinnier but also want to look toned and defined,” she says.

Step Five: Stay Consistent

overweight woman on scale at homeShutterstock

The last step is to “stay consistent and don’t give up,” she says. “Weigh yourself 4-7 times a week, find your average weekly weight, and observe how it’s changing. Adjust your daily calories based on this if needed. Persistence is key to seeing results!”

Amp Up Your Fiber Intake

Young woman holding bowl full of apples in fruit orchard. Apple harvesting. Top view.​ApplesShutterstock

In another post, she offers some more fat-blasting tips, starting with amping 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).”

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

Hydrate

Drink,Water,Pouring,In,To,Glass,hydrate,h2oShutterstock

Hydration is also essential. “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.

Snack on Low-Calorie, High-Volume Snack

strawberry - Woman smiling with strawberry on wooden floor background, focus on fruit, asian beauty modelShutterstock

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

Top down view of a grilled cheese sandwich with tomato soup, ready for eating.Shutterstock

“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.”

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

Get Enough Sleep

High angle view of woman wearing sleeping eye mask in bed.

Shutterstock

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.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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