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3 Easy Meal Hacks That Help You Eat 100g of Protein a Day and Burn Fat

Transform your body with this simple protein strategy.

Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Siddharth Tiwari hypertroph
Copyright hypertroph/Instagram
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Nutrition & Diet

Finding time to meet your daily protein needs can feel impossible with a busy schedule. As Siddharth, a certified fitness coach, explains, "People who fail to plan are planning to fail. Whether it's your business, your health, or your diet, solid planning is necessary." Consuming 100g of protein daily can transform your fitness results, helping you build muscle and burn fat more effectively. The best part? It doesn't require complex meal plans. These three easy hacks will help you revolutionize your nutrition approach and maximize your gym results.

Why Your Body Needs 100g of Protein

Most people severely underestimate their protein requirements. Siddharth points out that "the majority of people don't even fulfill their daily minimum protein requirement, which is 1 gram per kg." While this minimum prevents deficiency, it doesn't support muscle growth or fat loss. Research shows that those who exercise and do strength training need about 1.6-1.8g per kg of bodyweight for optimal results. For a 60kg person, that's approximately 96-108g daily. Protein is also the most satiating macronutrient, which helps control hunger while supporting fat loss and muscle preservation.

Hack #1: Use the Protein Slot Approach

The simplest way to hit your protein target is dividing it across your daily meals. "If 100g of protein is required in your daily diet, then roughly from every meal, 25-30g of protein should be obtained," Siddharth suggests. This means creating a "protein slot" in every meal—breakfast, lunch, dinner, and potentially a snack. The genius of this approach is its simplicity. Instead of complex calculations, you just need to ensure each meal contains a quality protein source that delivers around 25g. If one meal falls short, simply add more to another.

Hack #2: Create Ready-to-Cook Protein Blocks

The game-changer for consistent protein intake is what Siddharth calls "protein blocks"—prepped protein sources that are ready to cook in just 2 minutes. "Keep your fridge stocked with protein blocks," he advises. This includes marinated chicken breast, prepared tofu or paneer, boiled eggs, and Greek yogurt. For non-vegetarians, batch-marinate chicken with simple spices and store it. Vegetarians can prep paneer or tofu in advance. Boil a dozen eggs at once for grab-and-go protein. Having these options readily available eliminates decision fatigue and makes hitting your protein target effortless.

Hack #3: Leverage Protein Supplements Strategically

Protein powder is your secret weapon for busy days. "Whey protein is the most convenient protein source," says Siddharth. "In one scoop of protein, you get 25g highest-quality protein, instantly." While whole foods should provide most of your nutrition, Siddharth recommends that "daily, up to 50% protein needs, you can get from whey protein." For a 100g goal, that means up to 2 scoops daily. On especially hectic days, you might use 3-4 scoops. A quick protein smoothie combining powder with milk, fruit, and perhaps peanut butter delivers complete nutrition in minutes.

Choose Your Primary Protein Sources

Identifying your top protein sources simplifies meal planning. Non-vegetarians can focus on chicken breast, eggs, and whey protein. Vegetarians might prefer paneer (cottage cheese), yogurt, and whey protein—ideally low-fat versions. Vegans can rely on tofu, soya chunks, and plant-based protein powder. As Siddharth explains, "Most people, on a day-to-day basis, stick to their top three as a matter of routine." Once you've identified your preferred sources, incorporating them into meals becomes second nature.

Design Your Go-To Meals

Creating a sustainable protein system requires finding meal combinations that work for you. "Repeat your go-to meals," Siddharth emphasizes. "Repetition is the secret of mastery." Develop 5-10 reliable, protein-rich meals you enjoy and can prepare quickly. This might be scrambled eggs with toast, a protein-enhanced khichdi, or a simple chicken salad. The key is simplicity and repeatability. When you find what works, there's no need to reinvent your diet daily. As Siddharth puts it, "On a daily basis, automate good decision making."

Results You Can Expect

When you consistently hit your protein target, the results become evident in fat loss and muscle development. Your gym performance improves as your muscles recover faster between workouts. The increased protein intake supports muscle preservation during fat loss, giving you that lean, defined look. You'll also notice improved satiety—protein keeps you fuller longer, reducing cravings and making calorie control easier. As Siddharth says, "For 4-8 weeks, you have to be sincere with your diet. Design your systems, track daily, refine your approach—and you'll be set for life." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

3 Easy Meal Hacks That Help You Eat 100g of Protein a Day and Burn Fat

Siddharth Tiwari hypertroph
Copyright hypertroph/Instagram
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Finding time to meet your daily protein needs can feel impossible with a busy schedule. As Siddharth, a certified fitness coach, explains, "People who fail to plan are planning to fail. Whether it's your business, your health, or your diet, solid planning is necessary." Consuming 100g of protein daily can transform your fitness results, helping you build muscle and burn fat more effectively. The best part? It doesn't require complex meal plans. These three easy hacks will help you revolutionize your nutrition approach and maximize your gym results.

Why Your Body Needs 100g of Protein

Most people severely underestimate their protein requirements. Siddharth points out that "the majority of people don't even fulfill their daily minimum protein requirement, which is 1 gram per kg." While this minimum prevents deficiency, it doesn't support muscle growth or fat loss. Research shows that those who exercise and do strength training need about 1.6-1.8g per kg of bodyweight for optimal results. For a 60kg person, that's approximately 96-108g daily. Protein is also the most satiating macronutrient, which helps control hunger while supporting fat loss and muscle preservation.

Hack #1: Use the Protein Slot Approach

The simplest way to hit your protein target is dividing it across your daily meals. "If 100g of protein is required in your daily diet, then roughly from every meal, 25-30g of protein should be obtained," Siddharth suggests. This means creating a "protein slot" in every meal—breakfast, lunch, dinner, and potentially a snack. The genius of this approach is its simplicity. Instead of complex calculations, you just need to ensure each meal contains a quality protein source that delivers around 25g. If one meal falls short, simply add more to another.

Hack #2: Create Ready-to-Cook Protein Blocks

The game-changer for consistent protein intake is what Siddharth calls "protein blocks"—prepped protein sources that are ready to cook in just 2 minutes. "Keep your fridge stocked with protein blocks," he advises. This includes marinated chicken breast, prepared tofu or paneer, boiled eggs, and Greek yogurt. For non-vegetarians, batch-marinate chicken with simple spices and store it. Vegetarians can prep paneer or tofu in advance. Boil a dozen eggs at once for grab-and-go protein. Having these options readily available eliminates decision fatigue and makes hitting your protein target effortless.

Hack #3: Leverage Protein Supplements Strategically

Protein powder is your secret weapon for busy days. "Whey protein is the most convenient protein source," says Siddharth. "In one scoop of protein, you get 25g highest-quality protein, instantly." While whole foods should provide most of your nutrition, Siddharth recommends that "daily, up to 50% protein needs, you can get from whey protein." For a 100g goal, that means up to 2 scoops daily. On especially hectic days, you might use 3-4 scoops. A quick protein smoothie combining powder with milk, fruit, and perhaps peanut butter delivers complete nutrition in minutes.

Choose Your Primary Protein Sources

Identifying your top protein sources simplifies meal planning. Non-vegetarians can focus on chicken breast, eggs, and whey protein. Vegetarians might prefer paneer (cottage cheese), yogurt, and whey protein—ideally low-fat versions. Vegans can rely on tofu, soya chunks, and plant-based protein powder. As Siddharth explains, "Most people, on a day-to-day basis, stick to their top three as a matter of routine." Once you've identified your preferred sources, incorporating them into meals becomes second nature.

Design Your Go-To Meals

Creating a sustainable protein system requires finding meal combinations that work for you. "Repeat your go-to meals," Siddharth emphasizes. "Repetition is the secret of mastery." Develop 5-10 reliable, protein-rich meals you enjoy and can prepare quickly. This might be scrambled eggs with toast, a protein-enhanced khichdi, or a simple chicken salad. The key is simplicity and repeatability. When you find what works, there's no need to reinvent your diet daily. As Siddharth puts it, "On a daily basis, automate good decision making."

Results You Can Expect

When you consistently hit your protein target, the results become evident in fat loss and muscle development. Your gym performance improves as your muscles recover faster between workouts. The increased protein intake supports muscle preservation during fat loss, giving you that lean, defined look. You'll also notice improved satiety—protein keeps you fuller longer, reducing cravings and making calorie control easier. As Siddharth says, "For 4-8 weeks, you have to be sincere with your diet. Design your systems, track daily, refine your approach—and you'll be set for life." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 “Lazy Meals” with 50 Grams of Protein That Help Burn Fat

Brittney Blanco
​Lean Turkey Taco Lettuce Wraps
Copyright bylt.by.britt/Instagram
Leah Suzanne
By Leah SuzanneApr 09, 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.

Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals some of her go-to lazy girl meals to help burn fat and build muscle. “When I need 50 grams of protein and under 550 calories per meal to lose fat and build muscle, here are 5 meals I eat on repeat,” she writes in the caption, adding that each consists of only 5 ingredients.

1. Turkey Taco Bowl

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

Ingredients:

• 4 oz lean ground turkey

• 1/2 cup cooked jasmine rice

• 1/4 cup black beans

• 2 tbsp salsa

• 1/4 avocado.

Macros: 49g protein | 35g carbs | 21g fat | 520 cals.

2. Protein Pancake Stack

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.​Mistake 4: Cleaning Your PlateShutterstock

Ingredients:

• 1 scoop vanilla whey protein

• 1/3 cup oats

• 2 egg whites

• 1/2 banana (mashed)

• 1/4 tsp baking powder

Macros: 51g protein | 32g carbs | 10g fat | 430 cals.

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

3. Turkey Pesto Sandwich

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Ingredients:

• 4 oz sliced turkey breast (deli, low sodium)

• 2 slices sprouted grain bread (like Ezekiel or Dave’s Killer Bread)

• 1 tbsp pesto

• 1 slice provolone cheese

• Handful of spinach

Macros: 50g protein | 34g carbs | 17g fat | 520 cals.

4. Greek Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood background​5. Greek Yogurt ParfaitShutterstock

Ingredients:

• 1 cup nonfat Greek yogurt

• 1 scoop vanilla protein

• 1/4 cup blueberries

• 1 tbsp almond butter

• 1 tbsp chia seeds

Macros: 52g protein | 24g carbs | 18g fat | 510 cals.

5. Egg & Veggie Scramble with Toast

Scrambled Eggs on toasted bread for healthy breakfast or brunch on white background, top view, copy space.Shutterstock

Ingredients:

• 3 egg whites + 1 whole egg

• 1/4 cup shredded mozzarella (part skim)

• 1/2 cup bell peppers/onions

• 1 slice Ezekiel bread

• 1 tsp olive oil (for cooking)

Macros: 50g protein | 25g carbs | 20g fat | 525 cals.

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Ways Protein Burns Stubborn Belly Fat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black
Shutterstock
Christopher Roback
By Christopher RobackOct 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

If you've ever tried to lose belly fat, you know it’s one of the trickiest areas to target. But here’s the good news: protein might be the secret weapon you’re missing. Unlike carbs or fats, protein does more than just fuel your body—it actively works to torch calories, curb hunger, and keep your metabolism in high gear. Imagine burning more calories simply by digesting a delicious meal! By adding more protein to your diet, you’re not just eating to survive; you’re setting your body up to become a fat-burning machine. Here’s how protein can help you slim down your waistline and keep those stubborn pounds off for good.

Protein Boosts Your Calorie Burn

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

The Thermic Effect of Food

When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.

Protein Keeps You Full Longer

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

Say Goodbye to Cravings

Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Preserves Muscle, Burns Fat

Beautiful brunette sexy athletic muscular young brunette Caucasian fitness girl working out training in the gym gaining weight pumping up abs muscles and poses bodybuilding health care conceptShutterstock

Building Lean Muscle for Fat Loss

When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.

Reduces Cravings and Late-Night Snacking

woman by the open refrigerator at nightShutterstock

Balancing Blood Sugar Levels

Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.

Protein-Rich Foods Are Nutrient-Dense

Chicken eggs in sack bag on black background.Shutterstock

More Nutrients, Fewer Empty Calories

High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.

Improves Fat-Burning While at Rest

Back of woman relaxingly practicing meditation yoga in the forest to attain happiness from inner peace wisdom serenity with beam of sun light for healthy mind wellbeing and wellness soul conceptShutterstock

Preserving Lean Body Mass

Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!

Easy to Incorporate into Every Meal

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Practical Ways to Add Protein

From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Supports Mental and Physical Stamina

Woman,Stretching,Her,Arms,In,Bamboo,GardenShutterstock

Power Through Your Day with Protein

Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 42 Pounds with These 6 High-Protein Meals

Liezl Jayne Strydom
Copyright Liezl Jayne/Facebook
Alek Korab
By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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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.

Maintaining a healthy weight can be a challenge, especially when juggling a busy lifestyle. For many, finding nutritious, satisfying meals that support weight loss goals is a constant struggle. Liezl Jayne Strydom, a YouTube influencer with 1.2 million followers, faced this challenge head-on and successfully lost over 40 pounds by transforming her eating habits. Now, she's sharing her weight loss journey and the meal plan that helped her achieve her goals.

The Importance of Protein in Weight Loss

By now, we all know that protein is crucial for a healthy body. But why? "Protein is one of the most important things you need to be eating enough of every single day if you have a goal of weight loss in mind," says Certified clinical nutritionist Autumn Bates.

Liezl echoes this sentiment, adding, "During this time the thing that I really struggled with was finding lower calorie meals that were still balanced with all the food groups and that didn't leave me feeling hungry."

Calculating Your Protein Needs

Bates recommends a simple formula for determining your daily protein intake: "Multiply your weight in pounds by .73 to find out how much protein to take in every day." For example, a 150-pound person would need about 109.5 grams of protein daily for weight loss. Liezl adds, "If you ate all of this [in her meal plan], you'd be getting more than a hundred grams of protein for the day."

Start Your Day with a Protein-Packed Breakfast

Liezl kicks off her day with a simple yet nutritious breakfast. "I'm starting with two eggs, but you can also use a vegan egg replacer," she explains. Her spinach fried eggs on toast take just five minutes to prepare. Bates supports this choice, saying, "I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit."

Boost Your Morning with a Protein-Rich Coffee

To complement her breakfast, Liezl prepares an easy iced coffee. "It's got seven grams of protein in it, it's only 80 calories, and it's dairy-free," she notes. The recipe includes soy milk for its high protein content and creaminess.

Enjoy a Quick and Nutritious Lunch

For lunch, Liezl opts for a Mexican-inspired black bean salad with tortilla chips. "This is the kind of thing that I would've eaten for lunch a lot when I was trying to lose weight," she recalls. The salad includes cucumber, tomatoes, avocado, black beans, and cilantro, dressed with lime juice and olive oil.

Practice Portion Control

Liezl emphasizes the importance of portion control, even with healthy foods: "You can use about 140 calories worth of tortilla chips, which I find is usually the serving size on most bags of tortilla chips."

Satisfy Your Sweet Tooth with a Protein Smoothie

To curb post-lunch cravings, Liezl recommends her three-ingredient mango protein smoothie. "This is a great pre or post-workout snack if you want that, or just a little sweet tooth satisfier," she says. The smoothie combines frozen mango, protein powder, and almond milk, providing 25 grams of protein.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Prep a Flavorful Dinner for Multiple Meals

Liezl's dinner is a honey chicken dish with rice and green beans, which she meal preps for several days.

"My favorite thing about this meal is that it's amazing meal prep. So what I usually do when I'm making dinner is just make enough for a few servings," she explains.

Bates supports this approach, recommending chicken as a lean protein source: "About three ounces of cooked chicken breast will have around 27 to 28 grams of protein."

Explore Other Protein-Rich Dinner Options

While Liezl focuses on chicken, Bates suggests other protein-rich alternatives. "Three ounces of cooked salmon has about 22 grams of protein," she notes. For red meat lovers, Bates adds, "Three ounces of cooked beef has around 22 grams of protein, and it's so easy to use."

RELATED: 7 Things You Should Do to Boost Fat Burning

End Your Day with a Light, Protein-Rich Snack

For a late-night snack, Liezl suggests a simple veggie and hummus plate. "This is a high protein, high fiber snack before bed and it's very simple," she says. The snack includes cucumber, snap peas, and a quarter cup of hummus. Bates offers another option: "I love cottage cheese. Just about one cup will have between 24 to 28 grams of protein."

Customize Your Meal Plan

Liezl's meal plan is flexible, ranging from 1,200 to 1,800 calories per day. "To customize this meal plan for 1,200 calories, you can have the breakfast, the lunch, and the dinner, which are all roughly 400 calories. And then just leave out the snacks," she advises. For higher calorie needs, she suggests adding in various snacks and smoothies. Liezl emphasizes, "We're all different. We all need a different amount of calories to lose weight in a healthy way, so I will show you how to do that."

Track Your Progress

Liezl emphasizes the importance of tracking: "All these recipes are going to be on my blog for all these meals and these snacks with all the calories, so you can get that there." This aligns with Bates' recommendation to closely monitor protein intake for optimal weight loss results.

As Liezl says, "Meal prepping doesn't always have to be this big whole thing. You can just do it while you're making dinner anyway. It just makes sense."

RELATED: The “Most Anti-Aging Exercise” That Fitness Experts Swear By

The "3 Meals and 3 Snacks" Formula for Success

Liezl's 42-pound weight loss journey was built around a straightforward meal plan:

3 Main Meals:

  1. Breakfast: Spinach fried eggs with toast
  2. Lunch: Mexican-inspired black bean salad with tortilla chips
  3. Dinner: Honey chicken with rice and green beans

3 Snacks:

  1. Protein-rich iced coffee
  2. Mango protein smoothie
  3. Veggie and hummus plate

This "3 Meals and 3 Snacks" approach formed the foundation of her successful weight loss, demonstrating that a balanced, protein-rich diet can lead to significant results without sacrificing variety or satisfaction. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

4 Standing Exercises to Flatten Your Stomach After 50

Josh York joshyorkgg
I’m a Trainer and These 6 Simple Strength Exercises Reverse Muscle Loss After 50
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Josh York
By Josh YorkMay 10, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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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.

As we age, keeping our midsection firm becomes increasingly challenging. After decades of helping clients transform their bodies, I've developed a set of standing exercises specifically designed for those over 50. These moves will help you reclaim your core strength without requiring you to get down on the floor. Try these four effective exercises that can fit into any schedule and start seeing results in just weeks.

Why Your Body Changes After 50

Portrait of mature couple relaxing in outdoor sofa​Understanding How Insulin Affects Your WeightShutterstock

After 50, people naturally experience a slower metabolism, hormonal shifts, and decreased muscle mass – all contributing to the challenge of maintaining core strength and a flat stomach. These natural changes make burning calories more difficult, often leading to weight gain, particularly around the abdominal area. Additionally, core muscle fibers around the abdomen shrink and become more flexible with age, especially without regular strength training.

Why Standing Exercises Work Better For You

Mature woman eating salad at home.20 Superfoods for People Over 50Shutterstock

Standing exercises are particularly beneficial because they incorporate balance and stability training while working the core. Unlike other workouts, these exercises are more functional, replicating everyday movements that require core strength. They can also be easily modified for various fitness needs – making them accessible for a wide range of ability levels.

Exercise 1: Standing Side Crunches For Your Obliques

Senior woman exercise with standing oblique crunch or side crunch, she watch training online in tablet during workout​9. Standing WindmillsShutterstock

Proper form: Stand with your feet shoulder-width apart. Interlock your fingers behind your head. Engage your core and bend one elbow to the hip on the same side. Stand back up straight and repeat with the opposite side.

Recommended routine: Perform two to three sets with 10 to 15 reps each, aiming to do this exercise two to three times per week.

Target muscles: This exercise specifically targets the oblique muscles to help with rotational movement and core stability.

For beginners: Focus on controlled movements rather than speed or depth of the bend. You can also start on a bench for added support while you work towards a standing workout.

Make it harder: Increase the range of motion, add resistance bands or medicine balls, or utilize an unstable surface to stand on. You can also try standing bicycle crunches or standing knee tuck extensions.

Exercise 2: Wood Chops To Power Up Your Core

A fit middle aged man does banded low to high wood chops. A vacationer training outside at a lakeside park or resort.

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Proper form: Stand with your feet hip-width apart with a slight bend in your knees. Hold a medicine ball in both hands next to one hip. Swing the ball on a diagonal angle towards the opposite angle with your arms straight. Raise the ball until it's above your shoulder with a slight pivot on the opposite foot. Extend the ball in the air over your shoulder until your legs are straight, then bring it back down to the starting position. Repeat on the opposite side.

Recommended routine: Perform this exercise two to three times per week with three to five sets of eight to 12 reps per side.

Target muscles: Wood chops work the obliques and transverse abdominis as the motion forces them to stabilize and create rotational force during the diagonal movement. By twisting against resistance, the muscles work both to move and to stabilize – making this effective for building rotational strength and power.

For beginners: Focus on controlled, slow movements with lighter weight. You don't need to go through the full range of motion at first – work your way up to it.

Make it harder: Try heavier weight, add resistance, incorporate a squat or lunge, or speed up the motion for more challenge.

Exercise 3: Crossover Toe Touches For Total Core Control

Mother and daughter work out at home exercising, doing standing crossover toe touches

Shutterstock

Proper form: Stand with your feet shoulder-width apart. Place your arms straight out to your side at shoulder height. While keeping your legs and arms straight, take one arm and reach across your body to the opposite leg. Bring it back to the start position and alternate arms with each repetition.

Recommended routine: Do this workout two to three times a week with two to three sets of 10 to 15 reps.

Target muscles: Crossover toe touches challenge your core's ability to control rotation and maintain stability through dynamic movement. It requires the body to twist and stabilize by engaging the core muscles and obliques.

For beginners: Reduce your range of motion and add a slight bend in the knees.

Make it harder: Add resistance, incorporate dynamic movements, or modify your stance by widening it.

Exercise 4: High Knees To Activate Your Deep Core

Female athlete doing high knee march during drills​Beginning with Proper PreparationShutterstock

Proper form: Start with your feet hip-width apart. Drive one knee up towards your chest. Swing the opposite arm up at the same time like a running motion. Drop the knee back down and repeat with the opposite leg and arm. Increase the speed as you get more comfortable with the motion.

Recommended routine: Perform high knees three to four times per week with three sets of 12 to 20 reps per leg. Add in 30 to 60 seconds of rest per set.

Target muscles: This exercise primarily targets your transverse abdominis and obliques, along with the rectus abdominis, by requiring them to stabilize your body.

For beginners: Slow down your speed and treat this workout like you are marching or walking in place.

Make it harder: Increase your speed, knee height, and duration of the exercise. Another way to make this more challenging is by holding a weight or wearing a resistance band during your workout.

Support Your Exercise With These Healthy Habits

Smiling happy caucasian mature spouses hugging embracing while walking on a date in park together. Bonding, love and relationship3 Best Practices for Walking, by a PodiatristShutterstock

Healthy supporting habits are just as critical as the exercises themselves. Complement your workout with proper protein intake to support muscle growth and recovery, while complex carbs and healthy fats help to fuel and recover post-workout. Additionally, hydration will increase performance and reduce fatigue.

Knowing when to slow down and recover plays a factor in repairing and strengthening your muscles. Pre-workout should include dynamic stretches such as leg swings and torso twists, and post-workout stretching should be static stretching like lateral reaches and hamstring stretch.

On off days, practice active recovery with light walks, stretching, or yoga to maintain mobility and blood flow. Lastly, add in complementary movements to avoid imbalances and give you well-rounded results.

When You'll Start Seeing Results

Mature woman workout before fitness training session at home.10 Surprising Exercises to Look Amazing After 50 in Just 30 DaysShutterstock

By consistently performing these exercises, you can expect to see changes within two to three weeks. Around the eight-to-12-week mark is when there will be significant visible changes to muscle definition.

Avoid These Common Mistakes

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

When it comes to flattening your stomach, the two biggest common mistakes are overexertion and using the wrong muscles. Switching to standing exercises can aid in providing controlled movements to focus on, while also incorporating core engagement, minimizing muscle strain, and maximizing muscle activation. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

7 Best Drinks For Intermittent Fasting

Kaitlin Malthaner Health Coach Kait
Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast
Copyright Health Coach Kait/YouTube
Christopher Roback
By Christopher RobackMay 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Most of us have heard about intermittent fasting and its impressive benefits for weight loss, reduced inflammation, and improved blood sugar control. But confusion often sets in when it comes to what you can consume during your fasting window. Health coachKait Malthaner, BSc Nutrition & Exercise, specializes in blood sugar control and insulin resistance, and she's here to clear up the confusion. Understanding what breaks your fast can be the difference between seeing results or undermining your efforts—read on to discover the seven drinks you can enjoy while maintaining all the benefits of your fast.

Understanding What It Means to Break a Fast

Breaking a fast means more than simply consuming food after a period of abstaining. It all depends on your fasting goals. "In broad terms, to break a fast means to conclude a period of fasting by consuming food, but there's a bit more to it than that. And it all comes down to why you are intermittent fasting," Kait explains in her post. Your definition of "breaking a fast" should align with your personal objectives, whether that's weight loss, improved insulin sensitivity, or autophagy.

Why Your Fasting Goals Matter

Intermittent,Fasting,Hungry,diet​The Power of Intermittent FastingShutterstock

Your specific intermittent fasting goals determine what you can consume without breaking your fast. For autophagy—the cellular cleaning process—even minimal calories can interrupt benefits. "If autophagy is your main goal, then anything you consume beyond water and electrolytes will technically break your fast and reduce autophagy," says Kait. However, if you're fasting primarily for weight loss or blood sugar regulation, you have more flexibility in what you can consume during your fasting window.

How Insulin Impacts Your Fast

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

The key factor in determining what breaks a fast is how a substance affects your insulin levels. "What we want to look at here is if certain drinks impact our insulin because when insulin is low, blood sugar is low, and we're burning fat," Kait points out. When insulin rises, even slightly, many of the benefits of fasting diminish. Understanding this mechanism helps you make better choices about what to consume during your fasting hours.

Sweetened Beverages

Sugar,Free,Soft,drink,soda,coke,cola,diet​Only Drink Diet SodaShutterstock

Diet sodas might seem like a safe bet with zero calories, but appearances can be deceiving. "While diet soda may have zero calories and zero sugar, this does not mean these drinks are healthy. Some of the sweeteners added to diet soda can spike your insulin significantly," warns Kait. Even just the taste of sweetness can trigger an insulin response, which means diet drinks do break your fast. This applies to any artificially sweetened beverages, even those marketed as "zero calorie."

Milk and Alternatives

Woman drinking milk​Raw Grass-Fed DairyShutterstock

You might be surprised to learn that even unsweetened plant-based milks can interrupt fasting. "Milk will break a fast as it contains carbs, sugar, and protein. Almond milk and other milk alternatives will also break your fast for the same reason, even if they are unsweetened," Kait explains. The carbohydrates and proteins in these beverages trigger insulin release, which halts the fasting state. Even small amounts added to coffee or tea can be enough to impact your fast.

Protein-Based Drinks

Homemade Organic Beef Bone Broth in a Bowl​Beef Bone BrothShutterstock

Protein supplements should be saved for your eating window. "While protein does not raise insulin as much as carbs do, it still does cause a rise, and this rise is more significant in people who are insulin resistant," says Kait. This means bone broth, protein powders, collagen supplements, and BCAAs all break your fast. These should be consumed during your eating window to maintain fasting benefits.

Herbal Teas and Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.​Probiotic Foods: KombuchaShutterstock

Be careful with your tea selection during fasting. "A lot of herbal teas contain dried fruit, which contains carbs and sugar and will break a fast," Kait cautions. Similarly, kombucha might seem like a healthy option, but it's not fasting-friendly. "Although it is low in calories, it does contain carbs and sugar and will break your fast," she explains. Always check ingredients carefully before assuming a "health" drink is fasting-compatible.

Water and Electrolytes

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,A​Electrolytes Are Absolutely EssentialShutterstock

The most essential drink during fasting is simple water. "Regular water will not break your fast, and you should drink it during your fasting window," Kait advises. You can enhance your hydration by adding electrolytes: "A bonus tip is to add a pinch or two of salt into your water to get some extra electrolytes, which can make fasting a whole lot easier." This simple addition can help combat headaches and fatigue while maintaining your fasting state.

Black Coffee and Tea

Beautiful woman in cowboy hat drinking coffee on patio in front of her houseShutterstock

Good news for coffee lovers—your morning brew can stay. "Black coffee does not break a fast as it has no impact on insulin," says Kait. The same applies to certain teas: "Natural teas such as green tea and peppermint, with no added sugar of course, will not break a fast." These beverages can actually enhance your fast by providing small amounts of caffeine, which can suppress appetite and boost metabolism while maintaining the fasted state.

Sparkling Water

Glass,Water,Sparkling,soda​Soda for Sparkling WaterShutterstock

If you're tired of regular water, you have another option. "Unflavored sparkling water will not break a fast, and can be a great way to mix things up if you're tired of still water," Kait shares. The carbonation might even help you feel fuller temporarily, making your fasting window more manageable. Just make sure it's unflavored and doesn't contain artificial sweeteners that could trigger an insulin response.

Apple Cider Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Apple cider vinegar is a fasting-friendly addition to your regimen. "Apple cider vinegar is one thing I am asked about frequently, and no, it will not break your fast," confirms Kait. Small amounts can be added to water to provide flavor without interrupting your fast. Some research even suggests it might improve insulin sensitivity, potentially enhancing your fasting benefits.

Lemon Water

Woman squeezes lemon juice into a glass.​1. LemonShutterstock

Adding a splash of citrus to your water is perfectly acceptable. "A squirt of lemon juice in water will also not break a fast," Kait explains. The minimal amount of carbohydrates in a small amount of lemon juice isn't enough to trigger significant insulin release. This simple addition can make plain water more appealing during longer fasting periods while providing a small amount of vitamin C.

The Bulletproof Coffee Controversy

Popular health care drink : Bulletproof CoffeeShutterstock

Bulletproof coffee sits in a gray area of fasting. "This one is a bit controversial. Depending on what is in your bulletproof coffee and how much can of course make a difference," Kait admits. Pure fats like MCT oil and small amounts of butter or heavy cream may not significantly impact insulin. "If you have a small amount of MCT oil, that will not break your fast. MCT oil actually enhances certain benefits of fasting," she explains. However, she cautions against going overboard with additions.

How to Use Bulletproof Coffee Correctly

bulletproof coffee, keto paleo drink blended with butter and coconut oilShutterstock

If you choose to include bulletproof coffee in your fasting regimen, moderation is key. "A bulletproof coffee with a tablespoon of MCT oil and a tablespoon of butter, probably fine. Again, if your goals are relating to weight loss, insulin sensitivity, and blood sugar regulation," says Kait. Remember that bulletproof coffee should serve a purpose: "The thing with bulletproof coffee is it is meant to replace a meal. You drink it in the morning and it helps you push your first true meal until later in the day. If it's not doing that for you, then it's not benefiting you."

Your Fasting Drink Guide

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

The golden rule for fasting-friendly drinks is simple. "Anything that contains carbs, sugars, or protein will stimulate insulin and will break your fast, as well as anything that is sweet tasting. Any low calorie drinks that do not trigger insulin are fair game, and fat in small quantities is probably okay as well," Kait summarizes. Using this framework, you can make informed decisions about what to consume during your fasting windows while preserving the health benefits you're working toward.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

At 57, She Has Flat Abs and Here Are the 6 Habits She Swears By

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Suzanne
By Leah SuzanneMay 09, 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.

Are you in your 50s and dreaming of having a six-pack? Flat abs may seem like an unrealistic fantasy, but according to one expert who has them, it isn’t. Christine Roderick is an “age-positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she reveals the simple habits that have helped her achieve flat abs. “I’m 57, working out less than in years past & still maintain low body fat & an occasional six pack year round. How?” She goes on to reveal the six habits behind her flat abs.

She Focuses on Sustainable Habits

The first thing she does? “No quick fixes, just sustainable habits,” she says. “I don’t chase trends or crash diets. Decades of experience have taught me that consistency wins every time. I eat… a lot ( note I do incorporate one cleanse or reset a year with food).”

She Eats Enough Protein

Next, “Protein is key,” she maintains. “I prioritize protein in every meal to support muscle maintenance and recovery. Aiming for at least 100g+ daily helps me stay strong and lean. I do eat carbs I’m not a carnivore.”

Strength Training

“Strength training is non-negotiable,” says Roderick. “Lifting weights 3-4 week is essential for preserving muscle, boosting metabolism, and keeping bones strong. Then I add in 2 days of Pilates or yoga & 3. usually 1/2 hour cardio sessions.”

She Follows the 80/20 Rules

She also takes the 80/20 approach to food. “I nourish my body with whole, nutrient-dense foods 80% of the time, but I also enjoy the foods I love in moderation—no guilt, just balance. My favs cheese burgers & French fries!!” she says.

She Exercises

She never skips exercise. “Movement matters,” she says. “I aim for 10k+ steps daily, not just for fat loss but for overall health, mobility, and longevity.”

She Gets Enough Sleep

Sleep is a priority for Roderick. “7+ hours of quality sleep is non-negotiable. Poor sleep leads to cravings, weight gain, and lower energy, so I protect my rest,” she says.

She Is Consistent

“No magic, just consistency,” she concludes. “At 57, I don’t rely on fads or quick fixes. I’ve built my body and health through years of smart training, mindful nutrition, and unwavering consistency.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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