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4 Common Protein Mistakes Preventing You From Losing Weight

Lose weight fast by following these easy rules.

Cherisse Kozloski cherisse_rykercoaching
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Are you on a high-protein diet for fat loss but can’t seem to lose weight? You could be making a common mistake, according to an expert. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she discusses some slip-ups that many seem to be making. Most women eating a high protein diet but not losing fat are making these common mistakes,” she writes. “Are these mistakes stopping your progress?”


Mistake 1: You Aren’t Counting Calories

The first mistake? “Not paying attention to your overall calories,” she reveals. “Eating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus.”

Solution: Measure or Weigh Your Food

How can you correct this? “Weigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is,” she suggests.

Mistake 2: Choosing Food Labeled “High Protein

The second mistake people make? “Choosing foods labeled as ‘high protein’” she says. “Many foods labeled ‘high protein’ actually aren’t.”

Solution: Calculate Yourself

Her solution? Do your own calculations. “Remember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein,” she says.

Mistake 3: Skipping Healthy Fats

Mistake three has to do with going too low-fat. “Skipping healthy fats,” she says. “Avoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.”

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

Solution: Eat Healthy Fats

The solution is simple. “Add fats into your diet like avocado, olive oil, and nuts,” she says. “But remember they are calorie dense so be mindful of how much you’re consuming.”

Mistake 4: Eating too Many Processed Foods

The fourth and final mistake? Just because something is high in protein doesn’t mean it’s good for you. “Eating too many processed foods,” is a no-no. “Protein bars and shakes are convenient but often packed with sugar and additives,” she says.

Solution: Eat Whole Food Protein Sources

Instead, stay away from packaged foods and shop the grocery store's perimeter. “Focus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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Cherisse Kozloski cherisse_rykercoaching
Copyright cherisse_rykercoaching/Instagram
Evidence-Based

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

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

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

Are you on a high-protein diet for fat loss but can’t seem to lose weight? You could be making a common mistake, according to an expert. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she discusses some slip-ups that many seem to be making. Most women eating a high protein diet but not losing fat are making these common mistakes,” she writes. “Are these mistakes stopping your progress?”

Mistake 1: You Aren’t Counting Calories

The first mistake? “Not paying attention to your overall calories,” she reveals. “Eating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus.”

Solution: Measure or Weigh Your Food

How can you correct this? “Weigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is,” she suggests.

Mistake 2: Choosing Food Labeled “High Protein

The second mistake people make? “Choosing foods labeled as ‘high protein’” she says. “Many foods labeled ‘high protein’ actually aren’t.”

Solution: Calculate Yourself

Her solution? Do your own calculations. “Remember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein,” she says.

Mistake 3: Skipping Healthy Fats

Mistake three has to do with going too low-fat. “Skipping healthy fats,” she says. “Avoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.”

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

Solution: Eat Healthy Fats

The solution is simple. “Add fats into your diet like avocado, olive oil, and nuts,” she says. “But remember they are calorie dense so be mindful of how much you’re consuming.”

Mistake 4: Eating too Many Processed Foods

The fourth and final mistake? Just because something is high in protein doesn’t mean it’s good for you. “Eating too many processed foods,” is a no-no. “Protein bars and shakes are convenient but often packed with sugar and additives,” she says.

Solution: Eat Whole Food Protein Sources

Instead, stay away from packaged foods and shop the grocery store's perimeter. “Focus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
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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.

Clinical nutritionist Autumn Bates is a weight-loss expert—and she knows how important adequate protein is for losing fat while building muscle. Bates believes most people have no idea how much protein they are supposed to be eating and are probably not getting enough. But that’s not all. “If you’re eating protein to help you achieve a weight loss goal, you want to make sure you’re doing it the RIGHT way,” she says. Here are five protein mistakes Bates says will undermine your weight loss efforts.


Mistake #1: Getting Enough Protein

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Bates emphasizes the importance of protein for weight loss. “Protein has been studied to be extremely useful for achieving a body composition goal, which is where you're losing body fat but not losing muscle, and that's exactly what you want when you're looking to achieve a weight loss goal,” she says. “You don't want to lose muscle, you want to lose body fat, but not too many people are actually getting enough protein to reap those body recomposition benefits.”

USDA Guidelines

Bates believes most people simply need to get more protein. “Most people think they're getting more than enough, and unfortunately, this is based on the USDA guidelines, amount of protein needed per day, which is 0.8 grams per kilogram of body weight,” she says. “This amount was never intended to be like a golden rule for how much protein you need to perform and achieve weight loss goals maximally.”

How Much Protein?

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Bates makes the point that the protein guidelines were to prevent deficiency. “In reality, those studying protein find that a minimum of one gram of protein per kilogram of body weight is needed. And even this is still low for most people, even if you're just moderately very, very low level of activity. In reality, it's closer to 1.2 as a minimum. And if you are active or exercising, you're going to want about 1.6 grams per kilogram body weight, which is double the amount of protein that the USDA guidelines recommend, which, duh, why no one sees those benefits of protein when they're consuming half of what they need.”

Mistake #2: Not All Proteins Are Equal

Banana and chocolate smoothie in the glass jarShutterstock

Bates says not all proteins should be counted towards your protein goals. “For example, collagen is often used in smoothies as a protein source when it's not actually a complete protein,” she says. “So your body doesn't use it in the same way that it would like Greek yogurt or whey protein. So when working towards your protein needs per day, you want to make sure that the vast majority of that's coming from complete protein sources, otherwise, you're not actually really getting those body root composition perks that you're looking for.”

Plant-Based Protein

Organic,Raw,Soy,TofuShutterstock

Bates says vegans and vegetarians need to make sure they get the best plant-based protein possible. “If you do eat animal products, it's pretty easy to make sure you're getting complete sources from fish, yogurt, eggs, chicken, meat,” she says. “But if you're purely plant-based, you want to make sure that you're opting for the highest quality protein sources available to you, which means prioritizing complete proteins from plant-based sources. So this would be things like from protein powders or fermented soy products, and also making sure that it's a high DIAAS protein, which is really just a scoring system.”

Mistake #3: Serving Size

Bates says many people do not use the right serving size when it comes to their protein powder. “Oftentimes with something like whey protein powder typically requires two scoops for one serving,” she says. “Many plant-based protein powders on the other hand, are usually going to be one scoop a serving. But because of this, if you're going from a plant-based protein and switching to whey protein, you might just assume that one scoop is one serving, and then you're only getting half of what you intended. So just make sure you check what the actual serving size is if you're using protein powders so that you're getting what you're intending on getting.”

Mistake #4: Protein and Age

chicken fillet on a stone backgroundShutterstock

Bates says many people need to get more protein as they get older. “It's assumed that because you're maybe less active you don't need as much protein,” she says. “This is not true. In fact, your needs are likely about 25% higher than they used to be. This is because as we age, we start to lose bone and muscle pretty quickly. So you're already working in essentially a protein deficit. So, for most people, when you start to experience bone loss at an accelerated rate, usually around the age of 50, you really want to make sure that you're hitting your daily protein needs from complete sources. So this might be more on the side of 1.6 grams of protein per kilogram of body weight.”

Mistake #5: No Protein On Hand

Three poached eggs with egg yolk on a white plate on a marble board and golden forksShutterstock

Bates says if protein isn’t available and ready to eat, you will eat less of it. “Protein tends to be the most time-consuming to prep, especially from animal-based sources where you need like 20 or 30 minutes if you're baking,” she says. “And if you're in a pinch and you just need something, you need to make sure you have vast, easily available protein sources, preferably that are pre-cooked.”

Easy Protein

hard,Boiled,Eggs,protein,breakfastShutterstock

Bates says to keep protein powder on hand, as it’s easy to make a smoothie or stir into yogurt. “Hard-boiled eggs or those pre-cooked egg bites, Greek yogurt cottage cheese, which I've actually seen, there are even plant-based Greek yogurt options now that are actually high in protein,” she says. “And then rotisserie chicken is really great because it's pre-cooked and all you have to do is hair off pieces and add it into your lunch, and you're good to go.”

Portable Protein

Beef Stick Knife Cutting Board WoodShutterstock

Bates has great suggestions for protein on the go. “Beef sticks are another one, especially if you're traveling, that can be really easy to take with you,” she says. “But it also comes in turkey, and I think there's salmon options too. Another really great option for a fast protein source would be canned tuna or really canned fish in general. But one of my favorite fast, easy, high protein options is a smoothie because you can just dump everything into the blender, blend it up, and you can just take it with you.” 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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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 lifting weights, but can’t seem to make any progress? You might be making a common mistake without even knowing it. 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 social media she pops the lid open on the biggest misconceptions about strength training. “Let’s clear up some weightlifting myths,” she writes. “I get overwhelmed by the abundance of misinformation I see about weightlifting.” Here is what she has to say, and also what science has to say, about lifting weights for weight loss.

Here Are Some Common Myths

According to Dr. Ritchey, these are the most common strength training myths:

  1. ⁣You HAVE to lift super heavy. ⁣
  2. ⁣You can build muscle with light weights only. ⁣
  3. ⁣Time under tension is all that matters. ⁣
  4. ⁣I’m holding weights, so I’m building muscle and strength. ⁣
  5. ⁣It burns, and it’s hard, so it’s effective. ⁣

Here’s What Research Says

“Here’s what we know from research,” she continues, revealing the following:

  1. ⁣To build muscle, take each set close to failure in under 30 reps. ⁣
  2. ⁣Work each muscle group individually so you know it’s getting the proper stimulus. ⁣
  3. ⁣Program your week so each muscle group gets at least 48 hours of recovery. ⁣

What Doesn’t Work? Training Upper and Lower Body in the Same Exercise

“Here’s what doesn’t appear to work (for the majority of the population),” she continues. The first thing? Working upper and lower body in the same exercise⁣. “If we look at the stimulus to each muscle group, one muscle group may be getting “cheated” while the other group MAY be getting enough stimulus. I don’t know of an exercise in which you can work multiple muscle groups and get close to failure in all of them at the same time,” she says.

Using the Same Weight for Each Lift

The next thing that doesn’t work? “Using the same 6, 8, or 10lb weights for each lift,” she writes. “An 8lb weight may be great for some lifts but not enough for others. Different movements require different loads.⁣”

Burning Muscles Mean You Are Building Muscle or Burning Fat

Number three? “The burn = building muscle or burning fat⁣,” she writes. “The burn is more of a side-effect rather than a stimulus for muscle growth in itself. If you aren’t approaching failure (a decrease in rep speed), you won’t see much growth, even if it burns.”

Working the Same Muscle Groups Each Day

One more thing that doesn’t work? “Working the same muscle groups each day⁣,” she says. “It’s counter-intuitive, but muscles grow in the recovery. So in order to see results and not suffer overuse injuries, spread out your work. We work each muscle ~2x/week on non-consecutive days. “

Bottom Line: Follow the Science

“Remember that what you see on social media is never the whole picture. Some people don’t apply these things, yet they still have visible muscle definition. This could be due to genetics and/or their body fat percentage. ⁣But for the majority of us, we will see the best results from following the science. ⁣Instead of using bodies as marketing tactics, let’s follow the science,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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 struggling to lose weight even though you are tracking your macros? You might be making mistakes that are sabotaging your goals. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she asks: “Are these 8 macro tracking mistakes sabotaging your fitness journey results? Are these mistakes keeping you stuck in your fitness journey? She then goes on to “break down some common mistakes and how to fix them.”


Setting Calories Too Low

You might be underestimating how many calories you need. “Setting calories too low” is the first macro mistake she tackles. “This can lower your energy levels, reduce your metabolism, and leave you feeling exhausted—and it’s not sustainable!” she writes.

Expecting to Lose One to Two Pounds of Fat Per Week

Next, adjust weight loss expectations. “Expecting 1-2 lbs of fat loss every week” is the second mistake. “Weight fluctuates due to factors like water retention and your menstrual cycle. Be patient and trust the process,” she suggests.

Eating Back Calories Burned During Exercise

Just because you burned calories during a workout doesn’t give you the excuse to replace them. “Eating back calories burned during exercise” is mistake three. “Remember, most apps already include your activity level when calculating your calorie budget—don’t double dip!”

Not Weighing Food

You might think your portion sizes are correct, but you won't know for sure unless you are weighing or measuring your food. “Eyeballing portions instead of using a scale” is mistake four. “Using cups or tablespoons instead of a scale can lead to big inaccuracies. Invest in a food scale for precision,” she says.

Quitting Tracking Once You Reach Your Goal

“Thinking tracking ends when you reach your goal” is another common mistake people make, she says. “Maintenance also requires mindfulness and consistency. Keep an eye on your intake to maintain your progress.”

Hyper-Focusing on Macro Percentages

Number six? “Hyper-focusing on macro percentages,” she says. “This adds unnecessary stress. Instead, prioritize total calories, protein, and fiber for better results.”

Giving Up After One “Off-Plan” Meal

Don’t give up even when you slip up. “Stopping tracking after one ‘off-plan’ meal” is mistake seven. “Consistency matters more than perfection! Don’t let one indulgence derail your efforts,” she says.

Focusing on Weight Loss, Not Muscle Growth

Her last mistake? “Focusing only on calorie deficits instead of building muscle,” she says. “Many women don’t need to lose weight—they need to build muscle! You can’t do this in a deep calorie deficit with excessive cardio.”

A Few Pro Tips

She concludes with “some actionable tips for success.”

  • Use a food scale to measure portions accurately.
  • Focus on hitting your daily protein and fiber goals.
  • Be consistent, even on imperfect days.

Shift your mindset from just “losing weight” to building strength and muscle. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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

Are you prioritizing protein and cutting carbs but still struggling to lose weight? According to one expert, it might be because you are making a common protein mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. “I made these mistakes for over a decade,” she captioned a recent post, going on to reveal the most prominent protein and carb faux pas.


Protein Mistake 1: Not Eating Enough Protein

One common mistake is not eating enough protein. For example, if you have two eggs and a piece of avocado with some low-carb veggies, you aren’t getting enough. “I don’t care how clean your breakfast is. If you’re not getting 30-35g of quality protein, you ain’t triggering MPS, and your breakfast isn’t doing anything for your body composition!” she says in her post.

Protein Mistake 2: Choosing High-Fat Proteins

The next mistake is that you are choosing proteins higher in fat. “I love a good ribeye just as much as anyone, but at the end of the day, if you’re trying to lose body fat, calories still matter. There is a difference between high in protein and protein dense. A protein-dense option for red meat could look like a top sirloin, a fillet, or extra lean ground beef!” she says.

Protein Mistake 3: Assuming That All You Need to Do Is Increase Protein

Sarah emphasizes that “just increasing protein alone isn’t necessarily going to get you the results you want if you are still in a calorie surplus,” she says. “When I started tracking my food, I quickly realized that I was overdoing the ‘healthy fats’ on the side.”

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Protein Mistake 4: Relying Too Much on Protein Bars and Shake

Protein sources matter, and protein bars and shakes aren’t the best type. “Protein is mostly helpful for satiety when it is in a whole food form. And satiety matters a lot if you are in a deficit. I love whey protein powder myself, but try to incorporate it into foods I can eat that are also mixed with whole foods and are higher in volume!” she says.

Protein Mistake 5: Sticking to Salads

Sticking to the “healthy” salad with 4 ounces of chicken instead of the lean steak with a baked potato and veggies might not be the best option, per Sarah. “Stop being afraid of protein! That healthy salad probably has more calories than the 6oz steak and will leave you ravenous for the rest of the day,” she says.

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Low Carb Diets Aren’t Always the Best

In another post, she tackles the issue of being “stuck on low-carb” diets, offering a “quick nutrition 101 on macros.”

  • 1g of carbs = 4 calories
  • 1g of fat = 9 calories
  • 1g of protein = 4 calories

“So when you stop using oats and start putting almond flour in everything, you are effectively doubling the calories In that food,” she says. “I go over women’s food logs every day, and almost every single one of them makes the same mistakes,” she says, going on to reveal them.

Carb Mistake 1: Trading Carbs for Fat

One common mistake is trading carbs for fats. “For example, she’s restricting foods like fruits and starches, but she’s loading up in the nuts and all the ‘healthy fats.’ Did you know that a cup of almond flour has over 600 calories, while a cup of oats has around 300? Sounds like a bad trade to me!” says Sarah.

Carb Mistake 2: Not Getting Enough Fiber

Another faux pas? “She’s barely getting 15g of fiber per day,” says Sarah. “Once again, the fear of carbs gets us doing weird stuff - like eating lots of high-protein & high-fat foods but skimping on fiber-rich fruits and veggies. And what happened to almost everyone I’ve coached who doesn’t eat enough fiber-rich carbs? They have uncontrollable cravings in the evening!”

Carb Mistake 3: Adding Flax and Chia Seeds to Everything

She also sees a lot of people who think “that adding flax and chia seeds to everything is a great way to increase fiber,” she says. “Sorry ladies, these foods are just a classic example of foods that are high in energy density and low in nutrient density - therefore, don’t provide you any satiety!”

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Carb Mistake 4: Not Eating Carbs for Breakfast

If you aren’t eating carbs in the morning, you are probably going to be hungry later. “Either intermittent fasting and skipping breakfast” or “eating two eggs with some avocado for breakfast” is “not only a missed opportunity to trigger MPS (muscle protein synthesis) but also will guarantee her to be ravenous later on,” she says. 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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Copyright Liezl Jayne Strydom/YouTube
Evidence-Based

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

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

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

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Marci Nevin marcinevin
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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 starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Autumn Bates
Copyright autumnelle_nutrition/Instagram
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Struggling with stubborn belly fat despite logging miles of running? You're not alone. While many of us turn to running as our go-to weight loss solution, certified clinical nutritionistAutumn Bates has discovered a surprising truth: walking might be the key to finally targeting those stubborn fat stores. With over 600,000 YouTube subscribers benefiting from her science-backed approach, Autumn challenges conventional wisdom about exercise and weight loss. Read on to discover why your daily stroll might be more powerful than your morning run.

Why Running Might Be Sabotaging Your Belly Fat Loss

"Simply looking at weight loss from a calorie-restrictive approach does not work—at least not in the long run," Autumn explains in her post. While running burns more immediate calories, this approach can backfire. When you consistently create large calorie deficits through running, your body enters what Autumn calls a "semi-starvation state," leading to metabolic changes that make fat loss harder, not easier.

The First Way Walking Beats Running Your Stress Hormones

The first advantage of walking lies in its effect on stress hormones. According to Autumn, "When cortisol is high, it causes the body to become more insulin resistant, which makes it harder to actually tap back into fat burning." Excessive running elevates cortisol levels, particularly around the belly area. Walking, on the other hand, keeps stress hormones in check while still providing fat-burning benefits.

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

The Second Way Walking Wins Better Fat-Burning Mode

"What's specifically great about walking for fat loss is that it primarily uses fat as fuel because it is a lower intensity exercise," Autumn reveals. Unlike high-intensity running, which primarily burns glucose, walking taps directly into fat stores. This makes it particularly effective for targeting stubborn fat deposits, especially around the midsection.

The Third Way Walking Works Consistent Fat Burning

The third advantage comes from walking's accessibility. As Autumn points out, "You can go on walks multiple times throughout the day, schedule permitting." This consistent movement throughout the day helps maintain insulin sensitivity, which Autumn explains is crucial for fat burning: "When insulin is high, it causes the body to turn off fat burning. When it's low, it allows fat burning to turn back on."

The Practical Power of Walking

Unlike running, which requires special clothing and post-exercise showers, walking fits seamlessly into your day. "With a walk, you don't necessarily need to have on special clothes. You can have on your normal work clothes and just go out for a 10 or 15-minute walk a couple of times throughout the day," Autumn notes. This practicality makes it easier to maintain consistency—the real key to lasting results.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

The proof lies in the results. Autumn has witnessed "thousands of people who've lost 20, 30, 40 pounds just from walking instead of running for weight loss." These success stories demonstrate that sometimes the gentlest approach yields the most powerful results.

Start Your Walking Journey Today

Ready to transform your approach to fat loss? Start with short, frequent walks throughout your day. Remember, consistency matters more than intensity. By choosing walking over running, you're not just picking an easier option—you're selecting a scientifically-supported strategy for targeting belly fat and achieving lasting weight loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.