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3 Best Ways to Lose 7 Pounds in 3 Weeks After Age 40

A health expert reveals the keys to losing weight as you age.

FACT CHECKED BY Christopher Roback
Louise_Corrans
FACT CHECKED BY Christopher Roback

Louise Corrans is an influencer who regularly shares tips on how to stay in shape past age 40. In one viral video, she reveals how, at 45, she lost 7 pounds in three weeks. “It's not a huge difference, admittedly, but you can see a tightening up in my abs,” she says, adding that her “butt's a little bit smaller” and “ tummy is a lot flatter.” And, “I'm 45, so I think that's pretty awesome for weight loss,” she says. “So I can hear you asking, what have I done differently? Why, all of a sudden, in the last three weeks, have I lost the weight?”


Tip One: Change Your Diet

“Number one, I've changed my diet,” she says. “I went from eating whatever I wanted whenever I wanted, just following my cravings and just eating crap, some healthy food, some crap, whatever. I wanted to be very strict and adhere to a calorie-controlled, fat-controlled diet plan. She adds that the diet involves “clean” and “healthy” eating. “There is no processed junk food.”

Don’t Cheat on Your Diet

“I haven't been cheating on that diet at all. And so I am seeing the results. And ladies, I just have to say, I don't give a flying F what you weigh. I don't care if you lose weight or not. I love you just the same. But I do know that a lot of people want to lose weight, and this is the no BS way that I did it,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Tip Two 2:. Be More Consistent with Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

“Number two is I definitely started to be far more consistent with exercise,” she says. “I have been going to the gym five days a week, adding a little bit of cardio as well. So that's five days of weight training.”

Also, Do More Cardio

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

She also does two days of cardio, “although I'm not strict with that. I go for a run when I feel like it,” she says. “I've been very consistent with exercise, and I've done it five to six days a week following the strict plan as well.”

Tip Three: Make Sure Your Hormones Are Balanced

The final “important part” is that she’s in a rhythm with her hormone replacement therapy. “I was on bioidentical HRT. I'm now on the birth control pill with my little bit of testosterone gel cream because, of course, the pill doesn't contain testosterone, but it's the hormonal support that is making me feel good, not depressed anymore, not low on energy. I'm now full of energy. My brain is functioning well, and I have the energy, the mental capacity to sustain dieting and to get my butt to the gym without feeling like, ‘Oh, I'm just going to die and collapse with fatigue. And so HRT is also the secret to my weight loss,” she says.

However, If Your Hormones Are Balanced, Exercise

Shot of athlete woman exercising on assault air bike.Shutterstock

“if you have the hormonal support or your hormones are fine, and you're not in perimenopause, you may be over 40, but your hormones are still good, lucky you, then I do recommend you exercise because exercise is going to just help you burn those extra calories, keep you fit and strong and healthy,” she explains.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

You Can Exercise On or Off HRT

“And as a side note, I just have to clarify what I meant about being on HRT and exercising. You can exercise on or off HRT. That doesn't matter. It depends on your age and stage. What I meant was that on HRT, you'll be able to repair and recover much better. And so you'll be able to sustain five days a week, 40 minutes to an hour's worth of training, weight training or cardio, or some form of exercise,” she says.

If You Are Younger, You Can Do Any Training

“Without HRT, you can do it if you've got the youth on your side, if you're still closer to 40 if your hormones are good, maybe you haven't got any perimenopausal or menopausal symptoms, then you can train any style you like. I was just clarifying that it does get harder the more towards menopause you get without the HRT for repair and recovery,” she says.

RELATED:20 Superfoods for People Over 50

Estrogen Lubricates Joints

Modern rehabilitation physiotherapyShutterstock

“Estrogen is lubrication for our joints, ladies, and it really does help us with so many functions,” she says. As for testosterone, if you are low, “it is worth using a testosterone gel cream as well. And that's really it, ladies. It's HRT, diet, and exercise. It's very simple. It's always the basics. Always, always, always go back to basics. There are no quick fixes.”

You Can Lose One to Two Pounds a Week

point of view - closeup feet for asian woman measure weight on scaleShutterstock

“Yes, this was quick weight loss in that they recommend a pound a week. So I've lost, on average, two pounds a week, but I was eating absolute crap, absolute junk, not really sticking to an exercise program. So the minute I changed it, yes, the weight loss is a little bit faster,” she says.

RELATED:I Lost 45 Pounds in 6 Months, and This is What I Eat Every Day

Just Remember to Change Your Diet

“Diet is so important, ladies,” she concludes. “When we're doing any kind of weight loss journey, it is all about what you're putting into your mouth. It's really critical. You've heard the cliched saying abs are made in the kitchen, and that really is true. I found it to be true throughout my whole life. The minute I watch what I eat in some form, you've gotta restrict it. You have to follow a diet and stick with it. And that really is the key, as they say. You cannot out exercise a bad diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Louise Corrans is an influencer who regularly shares tips on how to stay in shape past age 40. In one viral video, she reveals how, at 45, she lost 7 pounds in three weeks. “It's not a huge difference, admittedly, but you can see a tightening up in my abs,” she says, adding that her “butt's a little bit smaller” and “ tummy is a lot flatter.” And, “I'm 45, so I think that's pretty awesome for weight loss,” she says. “So I can hear you asking, what have I done differently? Why, all of a sudden, in the last three weeks, have I lost the weight?”


Tip One: Change Your Diet

“Number one, I've changed my diet,” she says. “I went from eating whatever I wanted whenever I wanted, just following my cravings and just eating crap, some healthy food, some crap, whatever. I wanted to be very strict and adhere to a calorie-controlled, fat-controlled diet plan. She adds that the diet involves “clean” and “healthy” eating. “There is no processed junk food.”

Don’t Cheat on Your Diet

“I haven't been cheating on that diet at all. And so I am seeing the results. And ladies, I just have to say, I don't give a flying F what you weigh. I don't care if you lose weight or not. I love you just the same. But I do know that a lot of people want to lose weight, and this is the no BS way that I did it,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Tip Two 2:. Be More Consistent with Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

“Number two is I definitely started to be far more consistent with exercise,” she says. “I have been going to the gym five days a week, adding a little bit of cardio as well. So that's five days of weight training.”

Also, Do More Cardio

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

She also does two days of cardio, “although I'm not strict with that. I go for a run when I feel like it,” she says. “I've been very consistent with exercise, and I've done it five to six days a week following the strict plan as well.”

Tip Three: Make Sure Your Hormones Are Balanced

The final “important part” is that she’s in a rhythm with her hormone replacement therapy. “I was on bioidentical HRT. I'm now on the birth control pill with my little bit of testosterone gel cream because, of course, the pill doesn't contain testosterone, but it's the hormonal support that is making me feel good, not depressed anymore, not low on energy. I'm now full of energy. My brain is functioning well, and I have the energy, the mental capacity to sustain dieting and to get my butt to the gym without feeling like, ‘Oh, I'm just going to die and collapse with fatigue. And so HRT is also the secret to my weight loss,” she says.

However, If Your Hormones Are Balanced, Exercise

Shot of athlete woman exercising on assault air bike.Shutterstock

“if you have the hormonal support or your hormones are fine, and you're not in perimenopause, you may be over 40, but your hormones are still good, lucky you, then I do recommend you exercise because exercise is going to just help you burn those extra calories, keep you fit and strong and healthy,” she explains.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

You Can Exercise On or Off HRT

“And as a side note, I just have to clarify what I meant about being on HRT and exercising. You can exercise on or off HRT. That doesn't matter. It depends on your age and stage. What I meant was that on HRT, you'll be able to repair and recover much better. And so you'll be able to sustain five days a week, 40 minutes to an hour's worth of training, weight training or cardio, or some form of exercise,” she says.

If You Are Younger, You Can Do Any Training

“Without HRT, you can do it if you've got the youth on your side, if you're still closer to 40 if your hormones are good, maybe you haven't got any perimenopausal or menopausal symptoms, then you can train any style you like. I was just clarifying that it does get harder the more towards menopause you get without the HRT for repair and recovery,” she says.

RELATED:20 Superfoods for People Over 50

Estrogen Lubricates Joints

Modern rehabilitation physiotherapyShutterstock

“Estrogen is lubrication for our joints, ladies, and it really does help us with so many functions,” she says. As for testosterone, if you are low, “it is worth using a testosterone gel cream as well. And that's really it, ladies. It's HRT, diet, and exercise. It's very simple. It's always the basics. Always, always, always go back to basics. There are no quick fixes.”

You Can Lose One to Two Pounds a Week

point of view - closeup feet for asian woman measure weight on scaleShutterstock

“Yes, this was quick weight loss in that they recommend a pound a week. So I've lost, on average, two pounds a week, but I was eating absolute crap, absolute junk, not really sticking to an exercise program. So the minute I changed it, yes, the weight loss is a little bit faster,” she says.

RELATED:I Lost 45 Pounds in 6 Months, and This is What I Eat Every Day

Just Remember to Change Your Diet

“Diet is so important, ladies,” she concludes. “When we're doing any kind of weight loss journey, it is all about what you're putting into your mouth. It's really critical. You've heard the cliched saying abs are made in the kitchen, and that really is true. I found it to be true throughout my whole life. The minute I watch what I eat in some form, you've gotta restrict it. You have to follow a diet and stick with it. And that really is the key, as they say. You cannot out exercise a bad diet. 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
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.

What are my proven tips for achieving a dream body? As a Precision Nutrition certified coach and CrossFit L1 certified trainer, this is a question that I often see asked in online forums, and it engenders responses that run the whole gamut—from eating a vegan diet to going full carnivore. I’ll give you my top 3 tips that, if followed, will not only help anyone to lose weight but will also create a body that looks fit, strong, and healthy. The best part is, they are easily actionable with some guidance and a little motivation.


1. Reduce Calorie Intake

Calorie,Counting,Calculator.,Diet,.Shutterstock

First, we have to look at reducing calorie intake. I know that sounds like a no-brainer, but bear with me here. Everyone knows this, but it’s a proven fact that the vast majority of people who are trying to lose weight cannot maintain a caloric deficit followed by maintenance. So how are we going to do that? It’s not as simple as just telling people to “eat less.” We need to make sure that the food we’re eating keeps us feeling satisfied for a longer period of time so that we can reduce or eliminate snacking, which is one of the primary drivers of weight gain. To address this, start each day with a protein-dense meal. It doesn’t have to be a big, complicated breakfast. It could be something as simple as a couple of eggs, boiled or scrambled. “But I’m a breakfast skipper” I hear you say. Then make a simple protein shake in the morning. Take your time drinking it. It can even be taken with you on your commute. Twenty five to thirty grams of protein in the morning will keep you feeling satiated so that mid-morning snacking is reduced or eliminated. And your body needs more protein if you want to sculpt that dream body. Protein is the magic bullet for losing weight and sparing muscle.

Related: #1 Dumbest Thing You Can Do to Lost Weight, According to Nutrition Expert (He Did It Too)

2. Don't Eat Four Hours Before Going to Sleep

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

Next tip. We then address post-6pm eating. By getting adequate protein early on in the day, we’re set up to have our next 1 or 2 meals (lunch or dinner, or both) without feeling ravenous and without the between-meal snacks that I mentioned as being one of the obstacles to weight loss. So try to finish your last meal of the day at least 4 hours before you go to sleep for the night. This ensures that you have restful sleep (which in itself has been proven by numerous studies to increase weight loss success) without the sleep disturbances that come with going to bed right after eating.

Related: Woman Wows After Losing 30 Pounds in 3 Months By Eating Lunchables

3. Move Some Weight

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

Last tip: Move some weight. I know, I know, we’ve all heard that you can go for an evening stroll or run 5k a day to lose weight. But sculpting a strong, healthy physique? Muscle mass has to be at least preserved, or better yet, increased. No, moving some weights in the gym is not going to give you a body like Arnold, ladies. That’s like saying going to the library 3 times a week is going to turn you into Albert Einstein. But putting in 3 one-hour sessions moving some weights, with a little HIIT (high-intensity interval training) thrown into the mix is going to burn fat, build muscle, and give you a body that the typical runner can be envious of. If you enjoyed this article don't miss I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.

💪🔥Body Booster: Start each day with a protein-dense meal. It could be something as simple as a couple of eggs, boiled or scrambled

Mark Edwards is a Precision Nutrition Level 1 Nutrition Coach, CrossFit Mobility Trainer & L2 at Minimalist Nutrition + Fitness

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.

Andrew Holmes (@andrewholmes79) is a fitness and weight loss coach who helps people blast fat and get into the best shape of their lives. In a viral video he discusses two approaches to weight loss, one sustainable and the other not. “If you want to lose a lot of fat very quickly, this is exactly what you need to do,” he says. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics.


1. You Can Lose Weight Rapidly, But It Won’t Be Sustainable

If you want to lose weight fast, Andrew suggests fasting “for about 23 hours every day” and replacing meals “with only protein shakes.” As for exercise, “get at least seven hours of intense cardio every day,” he jokes, revealing that drastic plans aren’t sustainable. “So any fat that you did lose is likely going to come right back, plus even more so.” Collingwood agrees. “Nothing extreme!” she says.

2. Don’t Lose More Than Two Pounds Per Week

A pair of female feet standing on a bathroom scaleShutterstock

The first rule to “avoid rebounding and keep the weight off for good” is that you shouldn’t “lose fat any faster than 0.5 to two pounds per week,” says Andrew. Collingwood agrees that this is an excellent pace of weight loss. “If you have a lot to lose, 2 pounds per week might be realistic for you. If you only have a little to lose, even a half pound per week can add up after a month or two,” she notes.

RELATED:7 Surprising Reasons Why You Should Walk 10,000+ Steps a Da

3. Don’t Cut Out or Restrict Food Groups

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

Next, “do not cut out or restrict any food groups,” he says. Colingwood agrees with this. “If you cut out entire food groups you are asking for nutritional deficiencies and potentially other health risks,” she says.

4. Don’t Skip Meals

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

He also advises against skipping meals. “When you skip meals you get ravenously hungry. When you are really hungry, you make bad choices for the next time you eat, you eat too quickly, and you end up eating too much. I would rather you eat but just eat a smaller amount so you aren’t starving yourself. Plus, skipping meals can slow down your metabolism, teaching your body to hang on to calories when you do finally get around to eating,” says Collingwood.

5. Eat Three Balanced Meals Per Day

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Instead, he says to eat three balanced meals a day. “Well rounded meals keep you satisfied for longer and also provide you with the nutrients you need,” says Collintwood. “Your body is happier and doesn’t have to go into starvation mode or waste muscle or use protein for energy.”

6. Consume 30 to 50 Grams Protein Per Meal

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Also, make sure to get at least 30 to 50 grams of protein every meal. Collingwood notes that protein needs depend on body size, gender, and of course activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Related: Denise Austin Shares Workout to “Tone and Tighten Your Thighs”

7. Lift Weights Three Times a Week

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Finally, Andrew suggests lifting weights at least three times per week. “Lifting weights will help you maintain muscle mass when you are losing weight instead of losing it,” explains Collingwood. “Plus, the more muscle you have the higher your metabolism and the more calories you burn at rest.”

💪🔥Body Booster: If you are losing weight, strength and weight training are extra important. If you don’t lift, you will risk losing muscle instead of fat.

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer day
Shutterstock
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.

Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.


Lift Weights

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

RELATED: Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Be Mindful of Drinking

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

Calories Count

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.

Ditch the Sugar

Spoon with white sugar on the dark backgroundShutterstock

Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

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

Aerobic Exercise and Active Hobbies

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

Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”

💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster