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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 Protein Tricks That a Hormone Expert Swears By to Melt Perimenopause Weight

Walking and amping up your protein intake is just the start

Leah Groth
By Leah GrothMar 21, 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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Holly McEwan holly.mcewan.wellness
Copyright holly.mcewan.wellness/Instagram
Leah Groth
By Leah GrothMar 21, 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 in perimenopause and struggling to lose weight, even though you are eating more protein and walking a lot? There are a few tricks nobody is telling you about, says an expert. Holly McEwan is a Perimenopause & Hormone Coach who is “taking the guesswork out of perimenopause symptoms, hormone changes, supplements & HRT,” she writes in her social media bio. “You’ve probably heard it a million times,” she writes. “Eat more protein and walk every day—that’s the secret to weight loss in your 40s!” However, “while protein and walking (aka steady state cardio) ARE essential, they’re only part of the picture.” Here is everything you need to know that people aren’t telling you.

As You Age, So Should Your Approach to Weight Loss

According to McEwan, “what no one is telling you is that as your hormones change… your metabolism, muscle mass, body fat, and appetite also change,” she writes. “So here’s the missing piece that you need to know: timing of eating matters (and the timing of your protein), and just walking isn’t enough.”

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

Start Your Day with Protein

The first thing you should do is start your day with protein, 30 to 40 grams. “It stabilizes blood sugar, curbs cravings later in the day, and keeps energy and blood sugar steady,” she says.

Strength Train Twice a Week

Next, strength train at least 2x a week. “Walking is great, but muscle is your metabolism’s best friend. Lean muscle will raise your metabolism, help manage blood sugars, and keep your bones strong,” she says.

Eat Before and After Workouts

Her next tip is to fuel before & after workouts. “A small protein snack before, and a balanced, high-protein meal after will help lower cortisol levels, build lean, toned muscle, and help minimize that hormone-related fatigue,” she says.

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

Don’t Undereat

Finally, don’t undereat! “Too few calories increase stress hormones (hello, belly fat) and slow metabolism over time. Aim for just a small calorie deficit each day,” she says.

As You Age, Your Old “Weight Loss Tricks” Won’t Work

“Feeling like your old weight-loss tricks don’t work anymore? You’re not crazy, and you’re not alone. Your body is different now—but that doesn’t mean you can’t feel strong, energized, and in control again,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Nutrition & Diet

4 Perimenopause Tricks for Weight Loss

Holly McEwan holly.mcewan.wellness
Copyright holly.mcewan.wellness/Instagram
Leah Groth
By Leah GrothMar 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you in perimenopause and struggling to lose weight, even though you are eating more protein and walking a lot? There are a few tricks nobody is telling you about, says an expert. Holly McEwan is a Perimenopause & Hormone Coach who is “taking the guesswork out of perimenopause symptoms, hormone changes, supplements & HRT,” she writes in her social media bio. “You’ve probably heard it a million times,” she writes. “Eat more protein and walk every day—that’s the secret to weight loss in your 40s!” However, “while protein and walking (aka steady state cardio) ARE essential, they’re only part of the picture.” Here is everything you need to know that people aren’t telling you.

As You Age, So Should Your Approach to Weight Loss

According to McEwan, “what no one is telling you is that as your hormones change… your metabolism, muscle mass, body fat, and appetite also change,” she writes. “So here’s the missing piece that you need to know: timing of eating matters (and the timing of your protein), and just walking isn’t enough.”

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

Start Your Day with Protein

The first thing you should do is start your day with protein, 30 to 40 grams. “It stabilizes blood sugar, curbs cravings later in the day, and keeps energy and blood sugar steady,” she says.

Strength Train Twice a Week

Next, strength train at least 2x a week. “Walking is great, but muscle is your metabolism’s best friend. Lean muscle will raise your metabolism, help manage blood sugars, and keep your bones strong,” she says.

Eat Before and After Workouts

Her next tip is to fuel before & after workouts. “A small protein snack before, and a balanced, high-protein meal after will help lower cortisol levels, build lean, toned muscle, and help minimize that hormone-related fatigue,” she says.

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

Don’t Undereat

Finally, don’t undereat! “Too few calories increase stress hormones (hello, belly fat) and slow metabolism over time. Aim for just a small calorie deficit each day,” she says.

As You Age, Your Old “Weight Loss Tricks” Won’t Work

“Feeling like your old weight-loss tricks don’t work anymore? You’re not crazy, and you’re not alone. Your body is different now—but that doesn’t mean you can’t feel strong, energized, and in control again,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Weight Loss “Solutions” That Are Part of the Problem

lois hughey coaching
She Has a Flat Tummy in Her 50s Because of These 4 Habits
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothMar 11, 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 doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

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

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

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

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

6 Ways to Reset Hormones and Lose Belly Fat

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 13, 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.

Have you noticed that no matter how much you diet or exercise, that stubborn belly fat just won't budge? According to food scientist and Gauge Girl Training founder Christine Hronec, the answer lies in your hormones. "The reason why hormone imbalances are so important is because they change the distribution of body fat," she explains. "If you have ever dealt with stubborn belly fat, particularly the hormonal belly, it is typically a result of an imbalance in the female sex hormones."

What Is Hormonal Belly Fat

Before diving into solutions, it's crucial to understand what causes hormonal belly fat. "When you do not ovulate regularly, whether you're in perimenopause, menopause, if you're having irregular periods, what happens is your body does not get to release excess estrogens," Christine explains in her post. This creates a cascade effect that leads to stubborn fat accumulation, particularly around the midsection.

Why Your Body Needs Healthy Fats

"Dietary fat consumption does not cause fat gain," Christine emphasizes. She explains a crucial misconception: "So many people think that if you eat fat, you're going to get fat and that is not true." In fact, dietary fat is essential for hormone balance and regular ovulation. "Fat is essential for fertility," she adds, explaining how proper fat intake helps maintain regular hormonal cycles.

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

The Critical Role of Fiber

"If you are insufficient in dietary fiber, you could be in a state of estrogen dominance," Christine warns. While the average person consumes less than 10 grams of fiber daily, she recommends at least 20 to 25 grams for hormone balance. "The absolute number of your estrogen count doesn't matter," she explains. "It's the amount relative to progesterone." This balance is crucial for preventing hormonal belly fat.

Why You Need More Zinc

Zinc plays a dual role in hormone balance and immune health. "Supplementing with zinc will naturally lower your estrogen and raises the progesterone levels up," Christine explains. "This is also effective for men as well, not just women alone." She recommends zinc-rich foods such as "oysters, beef, chicken, seeds, nuts, legumes, as well as mushrooms."

The Vitamin C Connection

"Experts have shown that vitamin C doses of at least 750 milligrams per day has been shown to naturally boost progesterone levels," Christine notes. This is particularly important because "low levels of vitamin C are common among women who miscarry as well as women who have preterm pregnancy." She recommends getting vitamin C through "cruciferous vegetables, leafy greens, tomatoes, strawberries, guava, kiwi, as well as snow peas."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Missing Magnesium

"Over one third of the United States population is deficient in magnesium," Christine reveals. Even more concerning, "50% of people with heart disease actually have magnesium deficiency." This crucial mineral "does help to naturally eliminate estrogen through a detoxification process in the liver." She recommends rich sources including "dark chocolate, avocado, nuts, seeds, fatty fish, whole grains, spinach, quinoa, and legumes."

The Impact of Environmental Factors

"The pesticides that are found in just conventional agriculture are disruptive to your hormonal system," Christine explains. These hormone disruptors are so concerning that they "are prohibited in certain countries." This highlights the importance of choosing clean, organic foods whenever possible.

Choosing Clean Animal Products

When it comes to animal products, Christine warns about conventional farming methods: "If you think of cows and chickens and different things, the way they've been raised, if they've been pumped and loaded with lots of hormones to increase the yield of their weight, to increase egg production for chickens, those animals are going to be loaded with unnatural levels of hormones." Her solution? "You want to always go for organic, natural, pasture-raised anytime you're able to, non-GMO."

Creating Your Hormone Reset Plan

To reset your hormones and target belly fat, follow these science-backed steps:

  • Include healthy fats in your diet to support hormone production
  • Increase fiber intake to at least 20-25 grams daily
  • Add zinc-rich foods to your meals
  • Boost vitamin C consumption through whole foods
  • Incorporate magnesium-rich foods daily
  • Choose organic produce and hormone-free animal products when possible.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Long-Term Success Strategy

"Again, as you are able to, as you can afford to in your budget," Christine advises about making these changes. This acknowledges that transforming your diet is a journey, not an overnight change. The key is making consistent progress toward better hormone balance through sustainable changes to your diet and lifestyle choices.

Remember, as Christine explains, hormone balance isn't about quick fixes. It's about creating sustainable changes that support your body's natural hormone balance. By addressing these six key areas, you can work towards reducing hormonal belly fat and improving your overall health. 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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Menopause Coach Reveals 4 Weight Loss “Solutions” That Are Actually Part of the Problem

lois hughey coaching
She Has a Flat Tummy in Her 50s Because of These 4 Habits
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

lois hughey coaching​So Many Women Struggle with Belly Weight in Their 50sCopyright lois.hughey.coaching/Instagram

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

You Might Need to Move More, But Maybe Not

lois hughey coaching​Eat a “Balanced Plate of Food” 90% of the TimeCopyright lois.hughey.coaching/Instagram

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

lois hughey coaching​Protein Is Important for Weight LossCopyright lois.hughey.coaching/Instagram

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

lois_hughey_coaching1650+ Fitness Coach Swears by These 8 Foods to Stay Fit and StrongCopyright lois.hughey.coaching/Instagram

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

lois hughey coaching​Here’s How Much You NeedCopyright lois.hughey.coaching/Instagram

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

lois hughey coaching​Strength TrainCopyright lois.hughey.coaching/Instagram

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

lois hughey coaching​Spread It Out Throughout the DayCopyright lois.hughey.coaching/Instagram

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

Add Protein

lois hughey coaching​Science Has Linked Protein to Weight LossCopyright lois.hughey.coaching/Instagram

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Burn Fat Faster in Perimenopause by Doing These 7 Things

Ashley DiGiacomo Schwartz the busy mom method
Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
Copyright the.busy.mom.method/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 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.

Perimenopause can be a frustrating time for anyone trying to lose weight, especially if you are still relying on the habits that worked for you in your thirties. However, it is still possible to burn fat and slim down, if you make some simple changes to your routine. Ashley DiGiacomo Schwartz is a fitness and nutrition coach who transformed her body during perimenopause and helps other women do the same. “Perimenopause can be hard, but you can be making it exponentially harder if you have bad habits that exacerbate the symptoms and speed up the process,” she writes in a recent post. “10 habits you need to boost your metabolism in perimenopause.”

Amp Up Your Protein Intake

food high in protein,protein sources​Why Protein Becomes More Important After 40Shutterstock

The first habit is starting your day with 30 to 50 grams of protein. “Protein helps stabilize blood sugar, support muscle growth, and reduces cravings which is a must in perimenopause,” she says.

Eat Breakfast

Poached,Egg,Toast,breakfastShutterstock

Ashley doesn’t recommend skipping breakfast or intermittent fasting. “Eat Breakfast or consume something with protein within 30 min of waking up,” she says. “No more coffee on an empty stomach or fasting. We need to bring our cortisol down in the morning to increase our fat burning potential. Cortisol is highest first thing in the morning.”

Lift Weights

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark background​Strength TrainShutterstock

Next, she suggests prioritizing strength training. “30 min 3-4 times a week is ideal and helps maintain muscle, metabolism, and bone density,” she says.

Eat Fruits and Veggies with Every Meal

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,​Putting It All Together: Your After-40 Eating StrategyShutterstock

Also, make sure to pack in the product. “Eat a veggie or fruit at every meal. Aim for 25-30g of fiber daily to support gut health, estrogen detox, and blood sugar balance,” she says.

Hydrate First Thing

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

Wake up and drink water. “Hydrate first thing in the morning before coffee,” she suggests. “You can add a pinch of sea salt to 8 oz of water first thing in the morning for better hydration and energy.”

Take Magnesium Glycinate Before Bed

Serene woman sleeping at night in the bedroom​She Gets Rest and Takes Time for Self-CareShutterstock

She’s also an advocate of taking magnesium glycinate before bed. “Magnesium supports deep sleep, muscle relaxation, blood sugar control and stress resilience—essential in perimenopause,” she says.

Get Some Sun

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.​5. Use Progressive Muscle Relaxation TechniquesShutterstock

Her last tip? Get outside for some Vitamin D. “Try to get 10 Minutes of morning sun outside (or sunlamp) Natural light regulates cortisol and melatonin, improving mood, energy, and sleep,” 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

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackApr 24, 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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

Fresh chicken eggs​7. EggsShutterstock

"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

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Leah Suzanne
By Leah SuzanneApr 24, 2025
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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, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

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

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

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By Leah SuzanneApr 24, 2025
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✓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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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