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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.

4 Best Foods to Eat Daily to Lose 10 Pounds by Easter, According to a Coach

Brittney Blanco reveals the exact foods you need to fuel weight loss.

Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

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

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Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

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

Nutrition & Diet

Lose 10 Pounds with These 5 Tips

Kimberley_heal_with_kim1
heal_with_kim/TikTok
Leah Groth
By Leah GrothMay 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Do you want to lose weight fast? One expert claims to know the trick. Kimberley (@heal_with_kim) is a weight loss and nutrition expert who regularly shares tips and tricks with her followers. In a recent post, she revealed simple ways to lose weight fast. “This is what you're gonna do if you wanna lose 10 pounds. Now, we're all different. I know. Just try it ten days,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Eat Protein in the Morning

Kimberley_heal_with_kim3heal_with_kim/TikTok

Kimberley recommends starting your day with a protein-rich breakfast. “You'll have less cravings, you'll have more energy and you'll eat less throughout the day,” she says.

Pair Carbs with a Healthy Fat or Protein

Kimberley_heal_with_kim2heal_with_kim/TikTok

“Eat your carbs with a healthy fat or protein,” she continues. “Foods such as breads, pastas, and rice have a very high glycemic index. Eating these types of foods together will slow down the absorption of sugar in the bloodstream.”

Exercise

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Next, “workout, exercise just a little bit,” she recommends. “Even the smallest amount of muscle mass growth can help you burn calories throughout the day.”

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

Try It for 10 Days

Kimberley_heal_with_kim4heal_with_kim/TikTok

"Try for ten days, a 12 or 13-hour fast, which means you're going to stop eating at night and you're gonna wait 12 to 13 hours before having your breakfast. You got this," Kimberley said.

Journal

Cup of coffee, and note on old wooden tableShutterstock

“And your last step that you're gonna do every single day for these 10 days is to believe in yourself. Take out a journal and write every single day why you deserve to be healthier, why you deserve to have the body that you love. To feel stronger, to have energy, to feel good within yourself, to feel confident. Remind yourself each and every day why you're doing these things,” she concludes.

Body Network’s Expert Weighs In

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies agrees with some, but not all, of her suggestions. Protein with breakfast “is always a good idea to keep you satiated and provide lasting energy and has been linked to fewer cravings later in the day,” she says. And balancing protein and fats along with carbs provides better blood sugar control and also keeps you more satiated than carbs alone.

RELATED: I Lost 23 Pounds in 8 Weeks, and These Are My Top 10 Tips

12-Hour Fasting Is Good

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

Collingwood does agree that building muscle is great for weight loss. “The more muscle you have, the more calories you burn every single minute of the day.” As for fasting, “going 12 hours each day without food is a good guideline for fasting,” she says. “You don’t need to go 16 or more hours as some intermittent fasting plans recommend.” And journaling is a great habit. “Motivation goes a long way when sticking to healthy habits,” she says.

💪🔥Body Booster: Pair your breakfast with protein. It will keep you satiated and provide lasting energy and has been linked to fewer cravings later in the day.

Nutrition & Diet

7 Habits to Lose 10 Pounds by Spring Break

Karen Trasatti fitnutfitness
Copyright fitnutfitness/Instagram
Leah Groth
By Leah GrothFeb 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to slim down by spring break? One expert recommends adding some new healthy habits to your routine. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new social media post she reveals a few easy habits that will help you slim down before your spring trip. “Want to Lose 10 Pounds by Spring Break? 🏖️👙☀️Here’s EXACTLY What I’d Do!” she writes.

These Tips Are From Her Coaching Method

Karen reveals that the tips are from her FASTer Way coaching method. “Spring break is coming fast, and if I wanted to drop 10 pounds by then, I’d follow these proven strategies,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Focus on Macros

The first thing she would do? “Dial in my macros,” she says. “Eating the right balance of protein, carbs, and fats to fuel my body and burn fat efficiently.”

Try Intermittent Fasting

Next up, she recommends time-restricted eating. “Implement intermittent fasting,” she says. “Giving my body time to burn stored fat while still eating enough to stay energized.”

Strength Train

She also recommends weight lifting. “Strength train 3-4x per week,” she says. “Building lean muscle to boost metabolism and shape my body.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Prioritize Whole Foods

Next, it’s not just how much you eat, but the food quality. “Prioritize whole foods – No crash diets, just real, nutrient-dense meals that keep me full and satisfied,” she says.

Be Consistent with Exercise

Also, exercising is essential. “Stay consistent with movement – Hitting 7-10K steps daily and staying active outside my workouts,” she says.

Hydrate

She also recommends drinking lots of water. “Hydrate like it’s my job – Drinking plenty of water to support fat loss and keep cravings in check,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Sleep

Make sure to rest. “Get quality sleep,” she says. “Because fat loss isn’t just about food and exercise—your body needs rest to recover and burn fat efficiently!” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

Samuel_Emmanuel_Dickerson_Jr
samuelemmanueldickersonjr/Instagram
Leah Groth
By Leah GrothJun 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Samuel Emmanuel Dickerson Jr (@betterforyoursociety) is an online fitness coach who lost 30 pounds in 3 months. In addition to offering an online fitness program with tailored workouts and diet plans focused on weight loss, he also shares a lot of videos on TikTok revealing his diet and fitness secrets. In one viral video, he reveals a simple diet plan that will help you lose weight fast. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his diet.

Stick to Just Three Meals a Day

@betteryoubettersociety

What To Eat Daily For Fat Loss Breakfast: 1 Cup of egg whites with 2-3 regular eggs. Lunch: 6-10oz of chicken breast with 1.5 cups of mixed veggies. Dinner: 6-10oz of chicken breast, 1 cup of cooked rice & 8oz of broccoli. Snack: Fruit (eat it in moderation) Cheat Day Suggestion: Eat a strict breakfast and lunch. Eat whatever you want for dinner just make sure it has protein in it. 🚨- If you would like to hire me as your fitness coach visit my website. Link in bio. 🚨- Fat Loss meal plan, workouts and workout programs available on my website. Click the link and go to my website. #betteryoubettersociety #bybs

In the video, Sam recommends a few larger meals over lots of tiny ones. “I only want you to eat three meals a day,” he says.

RDN Says: Collingwood is “fine” with a three meal per day eating plan, “but I do think a snack or two can work for most people to prevent them from getting ravenously hungry between meals,” she says. “Snacking can be another good way to get nutrition from fruit, yogurt, nuts, or other nutritious foods.”

Meal One: Eggs with Egg Whites

Fresh chicken eggsShutterstock

For the first meal, “one cup of egg whites with three regular eggs,” he says. In the accompanying photo, he shows a plate of scrambled eggs.

RDN Says: “I love eggs and egg whites, but that is a lot of protein and it is not balanced with any other foods,” Collingwood points out. “Three egg yolks (whole eggs) is a lot of saturated fat and cholesterol on a daily basis.” She recommends following the American Heart Association guidelines of one whole egg (yolk) per day on average. “If you want a three egg omelet one day then have something else for a few days to average about seven whole eggs per week,” she suggests. “Egg whites are pretty much just fat free protein, so those I don’t really limit. However, I do encourage a balance of nutrients at meals.” She suggests eating less of the eggs, but adding in some veggies to the scramble and a piece or two of whole grain toast for some nutritious carbs and fiber. “Or you could add some potatoes in with the eggs for carbs,” she says.

Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout

Meal Two: Chicken and Veggies

Marinated grilled healthy chicken breasts cooked on a summer BBQ and served with fresh herbs and lemon juice on a wooden board, close up viewShutterstock

The second meal he recommends is “seven ounces of chicken breast with a cup and a half of mixed vegetables.” He shows his chicken breast with frozen mixed veggies, which appear to be steamed.

RDN Says: Again, there aren’t any carbs at all and a lot of protein, says Collingwood. “Chicken breast is a wonderfully nutritious, low calorie food, but it isn’t necessary to eat seven ounces in one sitting. I would prefer four to five ounces and maybe add some quinoa for some high quality carbs. Love the mixed veggies!”

Meal Three: Chicken with Rice and Broccoli

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

And for dinner, “eight ounces of chicken breasts, one cup of rice cooked, eight ounces of broccoli,” he says.

RDN Says: Drop it down to five to six ounces of chicken and you’ve got a nice balanced meal, says Collingwood. “Choose brown rice or a different whole grain like the quinoa, barley, or whole grain pasta to provide some variety instead of white rice all the time,” she adds.

Related: 5-Day Weight Loss Meal Plan for $21

Snack: Fruits

Fresh,Fruits,Nutrition,health,food.Shutterstock

In addition to the three meals, his plan does allow for some in-between treats. “For your snack you can eat fruit,” he says. “You can kind of eat as much fruit as you want, just don't overdo it.”

RDN Says: Collingwood agrees that fruit is excellent, “especially if you are getting berries with seeds or other fruits with skin like apple, pear, peach, etc.,” she says. “I am not sure what ‘don’t overdo it’ means, but I hesitate to say as much as you want because some people may take that too far. I recommend two to four servings of fruit per day.”

It Will “Make You Lose Body Fat Pretty Quickly”

Samuel_Emmanuel_Dickerson_Jr3samuelemmanueldickersonjr/Instagram

“A diet like that will make you lose body fat pretty quickly,” Sam says. “So now you follow that strict diet until you get to your goal. And then once you get to your goal, you can swap out, let's say the dinner for the food your mom makes, or you can swap out your dinner for eating out at a restaurant. Just don't overdo it.”

Related: 12 Powerful Ways to Transform Your Body at Any Age

What the Dietitian Thinks

tara_collingwooddietdivatara/Instagram

Collingwood’s final thoughts? “If you follow too strict of a diet you will likely lose a good proportion of muscle in the total weight lost,” she says. “If you want to lose mostly fat, slow down the weight loss and make it a sustainable lifestyle instead of a ‘diet’ you go on and off. You can definitely include restaurant food and other favorites as long as you watch total portions.”

💪🔥Body Booster: While you might lose weight fast on a strict diet, it will be harder to keep the weight off than if you lose weight via a less aggressive method that is less of a diet and more of a lifestyle shift.

Nutrition & Diet

I Lost 22 Pounds in a Week on Egg Diet

Katherine_Wilson_iamkatherinewilson
Copyright iamkatherinewilson/Instagram/Shutterstock
Leah Groth
By Leah GrothAug 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Have you heard of the egg diet? Katherine Wilson (@iamkatherinewilson) is a social media influencer who regularly blogs about everything from diet and weight loss to skin care. In the video description, she issues a disclaimer: “I am NOT a Nutritionist or a Doctor. I am trying these diets out at my own risk. If YOU try any of these diets out, you do so at your own risk!!!” In one viral video, she tries out a popular diet, primarily eating eggs.

She Explains That She Put On a Lot of Weight

“Okay, so today is day one of the egg diet. I weighed myself this morning, and I think I'm close to 200 pounds, which is absolutely ridiculous,” she says. “I've put on so much weight.”

What Is the Egg Diet?

Chicken eggs in sack bag on black background.Shutterstock

The egg diet is a low-calorie diet of just 700 calories per day. “This egg diet consists of, you eat eggs, apples, and oatmeal, and an ungodly amount of green tea,” Katherine says.

Breakfast: Eggs

Poached eggsShutterstock

For breakfast, she eats three eggs and green tea. The eggs can be cooked in various ways, including boiled, scrambled, or poached.

RELATED: 11 Signs Ozempic Is Not for You

Snack: Apple

Ripe red apples on table close upShutterstock

For a snack, she eats an apple. However, one day, she forgot to. “I'm just going to include that in my dinner tonight. I don't think it really matters that much.”

Dinner: Oatmeal with Fruit

Tasty oatmeal with strawberries, blueberries and walnuts in bowl on grey table, flat layShutterstock

As for dinner, “you're going to have oatmeal. So I took just one of the bags of instant oatmeal, but I obviously put the hot water in here. I'm just waiting for it to all sort of soak up. Once it's ready, I will put a couple of frozen blueberries on it. And here's my green tea.”

It’s Easy to Pack Meals

“So today is going to be a really long day at work, so I'm bringing all my food. I forgot to get apples last night, so I just threw in two more boiled eggs in here. I think it'll equal out to the same amount of calories. I don't think that's going to ruin the diet. And then I'm bringing my oatmeal because I'm probably going to be at work till eight or nine o'clock tonight. It's going to be a really, really long day.”

RELATED: 5 Ways to Speed Up Your Metabolism

Season with Salt

Salt Shaker, Salt, Food.Shutterstock

She also seasons her food. “I have my little Himalayan salt, uh, just to make everything taste slightly better,” she says.

Boil a Carton of Eggs to Meal Prep

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

“One other little tip if you're going to be doing this is to get a whole carton of eggs and just boil all of them. So you just have them at your little disposal whenever you're hungry, and there are no excuses. So you can't say, ‘Oh, I'm hungry, and I can go grab a Kit Kat bar or something like that. You just have all your little eggs ready, and you can just grab one whenever you're hungry.”

She Lost a Lot of Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

After four days, she says she has “lost such a significant amount of weight, and I am not feeling so great,” she will stop the diet. “I think that's because I've only been eating like 700 calories a day, and I'm used to eating a lot more, and it's such a drop off from what I'm used to that it's, I think it's sort of having a toll on me. I feel really tired, and I'm getting lightheaded when I stand up, and I just don't think that's normal.”

RELATED: 10 Ways to Lose 20 Pounds Fast, According to a Nutritionist

Check with Your Doctor Before Going On a Diet

Close up of a female doctor filling up an application form while consulting patientShutterstock

Keep in mind that 700 calories is extremely low, and most experts would not endorse eating so little. According to dietary guidelines in the United States, adults 21 years old and older should consume anywhere between 1,600 and 3,000 calories per day. Our advice? Always check with your doctor before going on a weight loss diet. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓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.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

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

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

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

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Behaviors Are Preventing You From Losing Weight

Lea Dombrowski Lea_Dombrowski
​You Eat Out Too Much
Copyright lea_dombrowski/instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you failing to achieve your weight loss goals? Some of your behaviors might be keeping you from slimming down. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a new post, she reveals things that could hold you back. “10 behaviors that are preventing you from losing weight,” she says. “If you have been trying to lose weight but are staying stagnant or even gaining weight these 10 behaviors might be the issue.”

You’re Overeating “Healthy” Foods

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Many people believe they are eating healthy, when it’s preventing them from losing weight. “Just because something is healthy (avocados, nuts, olive oil, dark chocolate) doesn’t mean you can eat unlimited amounts,” she says.

You’re Drinking Your Calories

a man person making latte art in a cup of coffee.Shutterstock

Drinking your calories is another common mistake. “Smoothies, lattes, juice, and alcohol can pack in hundreds of hidden calories without keeping you full,” she writes.

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

You’re Not Eating Enough Proteins

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

You need to be eating enough protein if you want to lose weight. “If your meals are low in protein, your hunger and cravings skyrocket, making it way easier to overeat on carbs and fats,” she writes.

You’re Snacking Too Often

Almonds pour from wood CupShutterstock

Snacking can also be a culprit. “Even if it’s a handful of almonds, a protein bar, or fruit, frequent snacking keeps insulin elevated, making fat loss harder,” she says.

You’re Sleeping Less Than 7 Hours

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Make sure to get enough rest. “Lack of sleep messes with hunger hormones (ghrelin and leptin), making you hungrier and more likely to crave sugar and junk food,” she writes.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

You’re Doing Too Much Low Impact Cardio

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You might be doing cardio to lose weight, but there’s a chance you are overdoing it. “Hours of walking or jogging can increase hunger and cortisol, making you eat back all the calories you burned. Strength training is key,” she says.

You’re Not Tracking Your “Little Bites”

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

Eating food here and there might not seem like a big deal, but it could be adding up. “A few bites of your kid’s food, a taste while cooking, a few chips while watching TV—it adds up fast without you realizing it,” she writes.

Not Paying Attention to Movement

Back view of a hipster girl walking on city streetShutterstock

Are you moving enough? “Start taking more opportunities to get moving! Take the stairs, go on a walk during your lunch break, and stay active,” she says.

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

You’re Stressed 24/7

Stressed unhappy woman touching forehead, suffering from strong headache or chronic migraine

Shutterstock

Stress isn’t good for your waistline. “Chronic stress raises cortisol, which increases cravings for sugar, makes your body hold onto fat, and can lead to binge eating,” she writes.

Not Having a Game Plan

Happy successful sportswoman raising arms to the sky on golden back lighting sunset summer. Fitness athlete with arms up celebrating goals after sport exercising and working out outdoors. Copy space. sunrise, sunset

Shutterstock

“If you have been winging it with your nutrition and fitness that could be causing no results! Make a plan and stay consistent with it, that is key,” she concludes. “Little changes can honestly make the biggest difference when it comes to weight loss, so make some tweaks and see how things change!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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