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4 Simple Rules to Eat Foods You Love While Losing Weight

Follow these four rules and you will be losing weight effortlessly.

Leah Groth
By Leah GrothMar 18, 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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Helen Laverick helen_laverick_pt_
​Here Is What She Has Learned
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothMar 18, 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 convinced that restricting yourself from eating the foods you love is the only way to lose weight? According to one expert, this isn’t the case. Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals that many people's misconceptions prevent them from achieving their weight loss goals.

She Used to Make Mistakes

“I say this with SO MUCH LOVE,” she writes. When I was so desperate to lose weight, I made a huge mistake. I decided to restrict the ‘bad’ foods, the ones I loved, and pushed myself down the rabbit hole of eating ‘clean’ only and overtraining.... LIKE SERIOUSLY🤯 Eating ‘Clean,’” she writes.

RELATED:The 60-Second Strength Test That Reveals Your True Fitness Age

She Ate Too Little and Ended Up at Her Breaking Point

“I thought that was the formula to get me where I needed to be, but instead, I ended up with breakouts, low in mood, hormonal imbalances, depression, and anxiety - I was a breaking point,” she continues.

She Started Viewing Food As Fuel

“Here’s the thing: there are no ‘good’ or ‘bad’ foods,” she says. “Food is fuel. Sure, eating high-protein, high-fiber foods does wonders for your body and energy, but your favorite treats are part of life too. So here’s exactly how I learned to enjoy the foods I love while still losing weight.”

Set Your Calorie and Protein Goals

Her first tip is setting your calorie and protein goals. “Aim for about 1 to 1.5 grams of protein per pound of body weight. This helps keep your body fueled and supports muscle growth and amazing for fat loss!” she writes.

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

Adopt an 80/20 Approach:

Next, adopt an 80/20 approach. “Let 80% of your diet be nutrient-dense and structured, and 20% be flexible. This way, you’re not depriving yourself of the foods that bring you joy!” she continues.

Structure Your Meals

Next, structure your meals. “Make breakfast, dinner, and tea the foundation of your day with at least 30 grams of protein and plenty of fiber. Add two high-volume snacks to keep you satisfied between meals - Don't just jump into a 500 kcal deficit! Maybe consider a 200 kcal deficit from your maintenance kcals to begin with and monitor over time,” she suggests.

Use Your Remaining Calories for Flexibility

Her last tip is to use your remaining calories for flexibility. “If you have, say, 200 extra calories after your planned meals and snacks, enjoy something like some crisps or a serving of low-calorie ice cream. These little indulgences literally kept me sane and on track. When I told myself I wasn’t allowed these things, I ended up binge eating or starving myself instead... I was stuck in a constant cycle of staying the same and feeling shit!” she says.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Balance Is Key

The bottom line? “Remember, balance is key. Embrace the foods you love, plan smartly, and be kind to yourself...progress happens over time!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

4 Rules to Eat Foods You Love While Losing Weight

Helen Laverick helen_laverick_pt_
​Here Is What She Has Learned
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothMar 18, 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 convinced that restricting yourself from eating the foods you love is the only way to lose weight? According to one expert, this isn’t the case. Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals that many people's misconceptions prevent them from achieving their weight loss goals.

She Used to Make Mistakes

“I say this with SO MUCH LOVE,” she writes. When I was so desperate to lose weight, I made a huge mistake. I decided to restrict the ‘bad’ foods, the ones I loved, and pushed myself down the rabbit hole of eating ‘clean’ only and overtraining.... LIKE SERIOUSLY🤯 Eating ‘Clean,’” she writes.

RELATED:The 60-Second Strength Test That Reveals Your True Fitness Age

She Ate Too Little and Ended Up at Her Breaking Point

“I thought that was the formula to get me where I needed to be, but instead, I ended up with breakouts, low in mood, hormonal imbalances, depression, and anxiety - I was a breaking point,” she continues.

She Started Viewing Food As Fuel

“Here’s the thing: there are no ‘good’ or ‘bad’ foods,” she says. “Food is fuel. Sure, eating high-protein, high-fiber foods does wonders for your body and energy, but your favorite treats are part of life too. So here’s exactly how I learned to enjoy the foods I love while still losing weight.”

Set Your Calorie and Protein Goals

Her first tip is setting your calorie and protein goals. “Aim for about 1 to 1.5 grams of protein per pound of body weight. This helps keep your body fueled and supports muscle growth and amazing for fat loss!” she writes.

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

Adopt an 80/20 Approach:

Next, adopt an 80/20 approach. “Let 80% of your diet be nutrient-dense and structured, and 20% be flexible. This way, you’re not depriving yourself of the foods that bring you joy!” she continues.

Structure Your Meals

Next, structure your meals. “Make breakfast, dinner, and tea the foundation of your day with at least 30 grams of protein and plenty of fiber. Add two high-volume snacks to keep you satisfied between meals - Don't just jump into a 500 kcal deficit! Maybe consider a 200 kcal deficit from your maintenance kcals to begin with and monitor over time,” she suggests.

Use Your Remaining Calories for Flexibility

Her last tip is to use your remaining calories for flexibility. “If you have, say, 200 extra calories after your planned meals and snacks, enjoy something like some crisps or a serving of low-calorie ice cream. These little indulgences literally kept me sane and on track. When I told myself I wasn’t allowed these things, I ended up binge eating or starving myself instead... I was stuck in a constant cycle of staying the same and feeling shit!” she says.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Balance Is Key

The bottom line? “Remember, balance is key. Embrace the foods you love, plan smartly, and be kind to yourself...progress happens over time!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Simple Food Rules That Make Losing Weight Faster and Easier

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Christopher Roback
By Christopher RobackNov 27, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Losing weight doesn’t have to involve extreme diets or complicated meal plans. In fact, simple, sustainable habits are often the most effective way to achieve long-term success. By following these ten food rules, you can make smarter choices, keep your metabolism revved, and shed pounds more quickly and easily. These tips focus on balance, moderation, and nutrient-dense foods so you’ll feel energized and satisfied while making progress toward your weight-loss goals.

Start Every Meal with Vegetables

Buddha,Bowl,Dish,With,Chicken,Fillet,,Brown,Rice,,Avocado,,Pepper,Shutterstock

Kick-off each meal with a generous serving of vegetables to ensure you’re getting fiber, vitamins, and minerals. This not only fills you up but also prevents you from overeating calorie-dense foods later in the meal. Think roasted broccoli, a fresh salad, or sautéed greens. Starting with veggies also slows digestion, keeping your blood sugar stable and your metabolism humming.

Follow the Plate Method

Chicken,And,Salmon,Dishes,With,Buckwheat,,Green,Beans,,Broad,Beans,Shutterstock

Divide your plate into three sections: half for vegetables, a quarter for lean protein, and a quarter for whole grains or starchy vegetables. This ensures balanced portions, keeps your calorie intake in check, and provides the nutrients your body needs for weight loss. The plate method is easy to remember and works at home, in restaurants, or at social gatherings.

RELATED: This Coach Shares 10 Do's and Don'ts That Actually Keep Fat Loss Off Forever

Drink Water Before Every Meal

A,Glass,Of,Cold,Water,With,Ice,On,Rustic,Table.Shutterstock

Drinking a glass of water 15 minutes before each meal can help curb hunger and prevent overeating. Staying hydrated also supports digestion and keeps your metabolism running efficiently. If plain water feels boring, try adding a slice of lemon, cucumber, or mint for a refreshing twist.

Eat Protein with Every Meal

Diced,Tofu,With,Tomato,Sauce,In,PanShutterstock

Protein is essential for weight loss because it boosts metabolism, helps maintain muscle mass, and keeps you feeling full longer. Incorporate lean protein sources like chicken, fish, eggs, tofu, or beans into every meal. Even snacks can include protein, like a hard-boiled egg or a handful of almonds.

Limit Processed Foods

High,Fiber,Foods.,,Healthy,Balanced,Dieting,Concept..,Foods,High,InShutterstock

Processed foods are often loaded with added sugars, unhealthy fats, and artificial ingredients that can slow your weight-loss progress. Focus on whole, minimally processed foods like fresh produce, whole grains, and lean proteins. This shift not only improves your health but also makes it easier to control your calorie intake.

RELATED: The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Avoid Liquid Calories

Iced,Latte,Coffee,On,Plastic,Cup,Place,Marble,BackgroundShutterstock

Sugary drinks like soda, sweetened teas, and fancy coffee beverages add unnecessary calories without filling you up. Replace them with water, herbal teas, or black coffee to cut back on sugar and calories. This small change can have a big impact on your overall weight-loss progress.

Plan Ahead for Snacks

Smart,Snacking,Pack,Veggies,Dip,Together,In,A,Jar,.selectiveShutterstock

Unplanned snacking can lead to mindless eating and excess calories. Keep healthy, portion-controlled snacks on hand, like sliced veggies with hummus, a small handful of nuts, or a piece of fruit with nut butter. Planning ahead ensures you have nutritious options ready when hunger strikes.

Eat Mindfully

Mindful,Or,Mindless,Eating,Symbol.,Doctor,Turns,Cubes,And,ChangesShutterstock

Mindful eating helps you tune in to your body’s hunger and fullness cues. Slow down, chew thoroughly, and focus on the flavors and textures of your food. Avoid eating in front of the TV or while scrolling on your phone. Mindful eating prevents overeating and helps you feel satisfied with smaller portions.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Limit Late-Night Eating

Man,Eating,Late,Night,Time,Alone,At,Home,Or,ApartmentShutterstock

Eating too close to bedtime can disrupt your metabolism and interfere with digestion. Set a rule to stop eating two to three hours before bed. If you’re truly hungry, opt for a light, protein-rich snack like Greek yogurt or a hard-boiled egg to tide you over until morning.

Indulge Wisely

Bite,Sizes,Dessert,,Fork,And,White,PlateShutterstock

Denying yourself your favorite treats can backfire and lead to binge eating. Instead, allow yourself occasional indulgences in small portions. Savor the experience without guilt, and balance it with healthy choices throughout the day. This approach keeps you motivated and prevents feelings of deprivation. By following these simple yet effective food rules, you can make losing weight faster, easier, and more sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

Jannina_Emilia_janninaemila1
Copyright janninaemila/Instagram
Leah Groth
By Leah GrothJan 09, 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.

Do you want to lose weight without having to count calories? Try intuitive eating, urges one expert. Jannina Emilia is an intuitive healthy habit expert and coach who lost 22 pounds without calorie counting. In a new post, she reveals exactly how she did it. “Here’s what it actually takes to lose fat without tracking calories from a woman who did 7 years of research, lost 10kg (22lbs) unnecessary weight, never needs to diet again,” she wrote across the Instagram video.

It’s Possible to Lose Weight Without Calculating Anything

She starts by discussing “the science-backed truth” about intuitive eating. “All the time people come to me saying ‘if I just ate freely what I wanted, I would be the size of a tank’ (literally with those words),” she writes. “This brings us to the TRUTH: It is possible to lose that hindering body fat that bothers you (yup, been there too, sis!) while leaving all calculations and meal plans behind. Choosing to embody healthy eating this way has completely transformed my body & mind (and for a reason!!!)” she continues.

RELATED: She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Focus on the Type and Amount of Food You Eat

Number one? “Embody the very basics of the correlation between food and body composition,” she writes. “The science: The type AND amount of food we eat have the biggest impact on our body composition (remember your weight is not just weight: it’s water, fat, muscle etc. that’s why using a scale to check your weight is a horrible measure)”

Focus on Quality Nutrition 80 Percent of the Time

Next, focus on quality nutrition 80% of the time. “The science: Providing volume and satiety with fewer (while still enough) calories naturally,” she explains.

Eat Food You Actually Like

You don’t need to eat food just because it’s healthy. “Eat all your fav foods daily,” she recommends. “The science: A balanced, realistic approach to eating that is sustainable for long term without extremes.”

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

Follow Hunger Cues

Next, listen to your body. “Give your body enough break from eating so that the natural cues appear, then act on those cues,” she writes. “The science: Following your body’s physiological signals is the most natural way to eat (HIII INTUITIVE EATING that’s packed with freedom😍).”

Eat Nutrient Dense Foods

She also suggests focusing on foods that will fill you up. “Fall in love with nutrient dense foods,” she writes. “The science: Our brains have the ability to reorganize and form new neural connections in response to experience and learning: you can rewire your brain to associate nourishing foods with pleasure, making it easier to choose them regularly.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

I’m a Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight 

Brandon_Fadner_MD4
Copyright St. Luke's Health/YouTube
Leah Groth
By Leah GrothNov 07, 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 Alek Korab
✓Expert-Recommended

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

Are you trying to lose weight, but everything you read about weight loss just seems too complicated? According to one doctor, getting in shape and burning fat doesn’t have to be hard or involve taking any drastic measures, including going on crash diets or exercising until you drop. Brandon Fadner, MD, is a bariatric expert and gastric bypass surgeon from St. Luke’s Health in Texas. In a viral YouTube video, he breaks down weight loss into a few simple and easy tips.

These 4 Tips Will Help You Lose Weight the “Health” and “Sustainable” Way

Dr. Fadner explains that weight loss all comes down to a few “simple things that patients can do every day.” The following tips help “support healthy, sustainable weight loss,” he adds. “I tell all my patients this because I get this question a lot, whether it's a New Year's resolution or not. And that's start with these simple things.”

1. Stick to Minimally Processed Food

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

The first tip has to do with your diet. “Whatever you put in your body, make sure that it's as minimally as processed as possible,” he says. “A simple way to conceptualize this is to avoid the centers of grocery stores. That tends to be where the boxed-up processed products are that are going to last longer in a bag or a box.”

Shop the Outside Aisles at the Grocery Store

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

An easy way to do this? “If you stick to the periphery of the grocery store, that's where you're going to find your fresh fruits and vegetables. That's where if you choose to eat meat, you're gonna find your fresh poultry. You're gonna find your fresh beef, your fresh fish, and things like that,” he says.

2. Don’t Drink Your Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

“The second thing I tell people, and this is easy to apply, is to not drink your calories. So what does that mean? Things like cokes, soft drinks, and a lot of even sports drinks are full of sugar that you, quite frankly, just don't need. And our pancreas doesn't really like it when we get calories in bulk liquid form,” he says.

Instead Drink Water, Unsweetened Ice Tea and Black Coffee

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

“Ideally, what you drink every day is gonna be water, unsweetened iced tea, and black coffee. Of course, allowing for living a little bit here and there. It's simply saying that the majority of what I drink is gonna be not calorie-dense. It's gonna be water, black coffee, unsweetened iced tea.”

3. Balance Your Plate

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“Next thing I tell my patients to balance out their plate in the following way. The vast majority of what you put in your body should be plants and vegetables. If you want to eat meat, that is wonderful. There are ways to go about it,” he says.

Eat More Fruits and Veggies Than Meat

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“For whatever reason, our typical American diet here, we've kind of got it flipped. We put our meat and our main course as the biggest portion on our plate when actually the healthiest thing, the best thing for us and a way to begin to lose weight and sustain that weight is to bulk up on fresh fiber and the fresh nutrients that come out of leafy greens and fruits as well.”

4. Devote 30 Minutes Per Day to Movement

Hiker woman with backpack crossing river walking on bridge. Motion blur of tourist traveling in outdoor nature landscape fall autumn background panorama banner. Quebec, Canada.Shutterstock

“Finally, find 30 minutes a day to be physically active. Turn it into a mental health exercise as well. It's your time for a time out from the stresses of your job, from the demands of family and other things that tend to pull us away from our self-care activities during our daily lives,” he recommends. “I think that most people when they really put themselves to this task, they can find that they've got 30 extra minutes to go just walk around the block. We're not talking about doing CrossFit, not yet, but get out there, walk around the block, take a time out for yourself, come back and you'd be surprised at how simply moving for 30 minutes a day is gonna begin to actually bury your results.”

And, “Kick It Up From There”

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

“Of course, kick it up from there, right? That 30-minute activity may start with a walk around the block. Turn into a jog around the block that turns into you completing your first 5K. But take it in stride, take it in steps, and these are some of the really easy ways to start achieving some of your weight loss goals,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Non-Negotiable Rules That Burn Fat Without Any Exercise

Melanie_Monarch1
Copyright Melanie Monarch/YouTube
Leah Groth
By Leah GrothNov 13, 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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✓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.

Can you lose weight without breaking a sweat? Yes, says one weight loss warrior. Melanie Monarch is a fitness enthusiast who shares life hacks and advice with her followers. In a new viral YouTube video, she reveals her top, game-changing tips on how to lose weight without exercising.

1. Master Meal Timing

“This one tip alone will significantly play a big role in your weight loss if you actually stick to it,” she says at the start of the clip. “Master your meal timing. It's not just what you're eating but when you're actually eating it. If you restrict your eating window, your body's going to get used to burning fat even when you're resting.”

You Can Do This by Intermittent Fasting

“I like to do intermittent fasting, the 16-8 method,” she reveals. “This method is very doable because most of the fasting actually takes place when you're sleeping. I like to do 9:00 AM to 5:00 PM for my eating window because I'm a really early riser. But your timeframe can totally be adjusted according to what works for you.”

Or, Avoid Eating Three Hours Before Bedtime

Another option? “If you don't want to do intermittent fasting, not eating any food three hours before your bedtime,” she recommends. “It is going to help your body work on burning fat instead of digesting when it's time for you to go to sleep.”

RELATED:Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

2. Prioritize Hydration

Number two, you need to “change the relationship” that you have with water, she says. “Make water your best friend. “We are going to want to drink a glass of water before every meal. This is going to help you not overeat because a lot of the time, we actually think we are hungrier than we really are when we're just dehydrated. Not only will this help with your portion control, but it can also boost your metabolism by 30%. Pretty cool.”

And, Ditch Juices and Any Sweetened Drinks

And, “ditch all of the juices,” she recommends. “If you love juices, pops, sweeteners, add sugar to your coffee, Starbucks. I get it. I love Starbucks. But if you really, really, really want to lose weight fast, you have to let those things go and make water your only drink. Just doing that alone is going to shed off so much weight. We don't even realize how much sugar is actually in these drinks. They are filled with sugar. Oh my god. I know it's going to be a little bit boring, and it's going to be quite a change to just have water. But if you really want to lose weight fast, you have to master just drinking water all the time. I used not to know how to have dinner without a cup of juice. It was just my thing. And when I just cut off having juice and having a pop, I literally noticed a weight difference within days. I'm not even joking. I noticed a difference in my face and in my arms. That's usually where I'll see the weight loss right away. Ditch those juices, ditch the pops.”

Limit Alcohol

Another tip for not drinking your calories? “If you like your alcohol, try to limit how much alcohol you're having. I promise you, if you just do this tip alone and forget everything else, you will notice a weight loss difference really quickly,” she says.

RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger

3. Mindfully Eat

Number three, which she calls an “unpopular opinion,” is “mindful eating techniques,” something she is working on. “I eat really fast. We actually want to be doing our food and being present while we're eating it. Yes, that actually counts because when you eat fast, you're not giving your body a chance actually to break things down in the right amount of time. So it's getting stored as fact. You want to chew slowly and thoroughly to give your body a chance to break down the food. What helps me with that is not having a phone or not sitting in front of the tv. When you're eating, people who eat mindfully actually consume fewer calories and feel full for longer.”

Use Smaller Plates

One way you can do this is by using smaller plates. “Visual cues make a bigger impact than you think. So instead of using these plates all the time, swap it for these plates, and then you're just going to trick your brain into thinking that this is the standard size because it really should be,” she says.

4. Reduce Carb Intake

Number four is reducing carb intake. “If you're eating a lot of pasta, if you're eating a lot of bread, just don't even have that in the house. Literally, just don't buy bread. Bread is not your friend. If you want to lose weight fast and if you are going to have carbs, eat the good carbs like sweet potato and wild rice and have it in small amounts. The less carbs that you have, the quicker that you're going to see those results,” she says.

RELATED:Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein

Implement These Tips Daily

“If you follow these four tips, you will lose the weight fast, but you have to be serious about it, and it has to be implemented every single day,” she says at the end of the clip. “I like to hold myself accountable. I'll use a journal, and I also use my Fitbit app, and I'll actually log and write out what I ate every single day. When you're holding yourself accountable, and you have to actually write out or track the food that you're eating, you are going to be more mindful and more hyper-focused and aware of what you're doing. So it's always good to bring more attention to it. And remember, it's not just about losing weight. You want to be the best version of yourself that you can be. You want to be healthy, and you want to live as long as you can. That's what it's really about at the end of the day.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 High-Protein Recipes for Easter

people, diet and food concept - hungry young woman eating meat on fork easter
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Leah Suzanne
By Leah SuzanneApr 13, 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.

Egg & Veggie Scramble with Cottage Cheese

Raw eggs in glass bowl on kitchen table. Preparation of omelet

Shutterstock

Protein: ~25g per serving

Ingredients:

  • 2 eggs + 2 egg whites
  • ½ cup low-fat cottage cheese
  • ½ cup diced bell peppers and spinach
  • Salt, pepper, olive oil

Instructions:

  1. Sauté veggies in olive oil for 2–3 mins.
  2. Whisk eggs and egg whites together, and pour over veggies.
  3. Stir in cottage cheese as the eggs begin to cook.
  4. Cook until set. Season and serve.

Deviled Eggs with Greek Yogurt & Smoked Salmon

Traditional Norwegian smoked salmon in slices with parsley and lemon served as close-up on rustic wooden chopping board with text spaceShutterstock

Protein: ~8g per 2 halves

Why it’s great: A leaner, protein-packed take on a classic.

Ingredients:

  • 6 hard-boiled eggs
  • ¼ cup plain Greek yogurt
  • 1 tsp Dijon mustard
  • 2 oz smoked salmon (finely chopped)
  • Chives, paprika, salt & pepper

Instructions:

  1. Halve eggs, remove yolks, and mix with yogurt, mustard, and seasonings.
  2. Spoon or pipe the mixture back in.
  3. Top with smoked salmon and chives.

Herb-Crusted Lamb Chops

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Protein: ~30g per chop

Why it’s great: A traditional Easter centerpiece with a protein boost.

Ingredients:

  • 4 lamb chops
  • Garlic, rosemary, thyme, olive oil
  • Salt & pepper

Instructions:

  1. Rub chops with herbs, garlic, and olive oil.
  2. Sear in a hot pan 2–3 mins per side, then finish in oven at 400°F for ~8 mins.
  3. Rest before serving.

Spring Veggie Frittata with Feta & Chicken

Frittata made of eggs, potato, bacon, paprika, parsley, green peas, onion, cheese in iron pan. on wooden table.

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Protein: ~25g per slice

Why it’s great: Easy to make ahead, works for brunch or dinner.

Ingredients:

  • 6 eggs
  • ½ cup shredded cooked chicken
  • ½ cup asparagus, diced
  • ½ cup zucchini or peas
  • ¼ cup feta cheese
  • Salt, pepper, herbs

Instructions:

  1. Sauté veggies briefly.
  2. Whisk eggs, fold in chicken, veggies, and feta.
  3. Pour into a greased baking dish or skillet.
  4. Bake at 375°F for ~25 mins.

Carrot Cake Protein Pancakes

Carrot protein pancakes.Shutterstock

Protein: ~20g per serving

Why it’s great: Sweet and festive, but packed with protein.

Ingredients:

  • ½ cup oat flour
  • 1 scoop vanilla protein powder
  • 2 eggs
  • ¼ cup grated carrot
  • ¼ tsp cinnamon, nutmeg
  • Splash of almond milk

Instructions:

  1. Mix all ingredients until batter forms.
  2. Cook pancakes on a non-stick pan until golden.
  3. Top with Greek yogurt, walnuts, and a drizzle of maple syrup.

Stuffed Chicken Breast with Ricotta & Spinach

Woman cutting chicken fillet in kitchen, closeup​Chicken BreastShutterstock

Protein: ~40g per serving

Why it’s great: Elegant enough for Easter dinner, packed with lean protein.

Ingredients:

  • 2 large chicken breasts
  • ½ cup ricotta
  • ½ cup spinach (cooked & chopped)
  • Garlic, lemon zest, salt & pepper

Instructions:

  1. Slice a pocket in each breast.
  2. Mix ricotta, spinach, and seasonings. Stuff into chicken.
  3. Bake at 375°F for 25–30 mins.

Tofu & Egg Stir-Fry Bowl

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Protein: ~30g

Ingredients:

  • 2 eggs
  • ½ block firm tofu (cubed)
  • 1 cup mixed veggies (broccoli, carrots, bell peppers or whatever veggies you have on hand!)
  • Soy sauce, sesame oil, garlic

Instructions:

  1. Pan-fry tofu until golden. Set aside.
  2. Scramble eggs in the same pan.
  3. Add veggies and tofu back in, stir-fry with soy sauce and garlic.
  4. Drizzle with sesame oil before serving.

High-Protein Egg Salad (Greek Yogurt-based)

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

Protein: ~22g per serving

Ingredients:

  • 3 hard-boiled eggs (chopped)
  • ¼ cup Greek yogurt
  • 1 tsp mustard
  • ½ celery stalk (diced)
  • Salt, pepper, paprika

Instructions:

  1. Mix all ingredients in a bowl.
  2. Serve on whole-grain bread, in a lettuce wrap, or with crackers.

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

Nutrition & Diet

8 Foods That Secretly Cause Inflammation

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By Leah SuzanneApr 12, 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.

If you suffer from inflammation, you need to be extra careful about the food and drinks you eat. The Arthritis Foundation maintains that “many foods can help fight inflammation and improve joint pain and other symptoms.” However, some foods secretly contribute to inflammation. Body Network spoke to Heather Snead, Live Conscious Expert and Nutritionist, who revealed 8 foods that secretly cause inflammation.

Processed Foods

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Processed foods, including instant meals, packaged snacks, fast foods, and deli meats, are the first category of eats that can cause inflammation. “These often contain refined carbohydrates, artificial additives, and unhealthy fats that can trigger inflammation and disrupt gut health, leading to chronic conditions over time,” she says.

Sugary Drinks

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Next up, sugary drinks. “High sugar content in sodas, energy drinks, and fruit juices can cause spikes in blood sugar, leading to insulin resistance and increased inflammatory markers in the body,” Snead says.

Refined Carbohydrates

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You should also stay away from refined carbohydrates. “White bread, pastries, and other processed grains lack fiber and nutrients, causing rapid blood sugar spikes that promote inflammation,” Snead explains.

Red Meat

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Red meat may also provoke inflammation. “Some cuts of red meat are high in saturated fats, which may contribute to systemic inflammation and increase the risk of heart disease when consumed in excess. Processed meats, such as bacon and sausages, can be particularly problematic due to added preservatives,” Snead explains.

Fried Foods

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Be wary of fried foods. “Cooking at high temperatures can contribute to oxidative stress and inflammation in the body. Additionally, fried foods are often made with unhealthy trans fats that increase inflammation,” Snead explains

Excessive Alcohol

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You might also want to stay away from booze. “Too much alcohol can damage the gut lining, promote liver inflammation, and increase inflammatory markers, leading to long-term health issues,” Snead maintains.

Artificial Trans Fats

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

Artificial trans fats, found in some margarines, processed snacks, and baked goods, can cause inflammation. “Trans fats have been linked to increased LDL (bad) cholesterol, reduced HDL (good) cholesterol, and heightened inflammation,” she says.

Vegetable and Seed Oils High in Omega-6

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Also, watch out for oils. “While omega-6 fatty acids are essential, excessive intake from processed vegetable oils (such as soybean, corn, and sunflower oil) can create an imbalance with omega-3s, leading to chronic inflammation over time,” says Snead. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

7 Proven Ways to Boost Energy Without Caffeine

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Leah Suzanne
By Leah SuzanneApr 12, 2025
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Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Consuming caffeine always seems like a simple solution to the tiredness equation. Drinking a cup of coffee or tea, downing an energy drink, or taking a supplement spiked with the energy source is a quick fix to exhaustion. However, while a quick hit of energy may be a temporary solution, most of us are well aware that it wears off pretty fast, oftentimes leaving us more tired than we were to start. Luckily, there are other ways to boost energy without the stimulant. Body Network asked Heather Snead, Live Conscious Expert and Nutritionist, for her recommendations. Here are 7 proven ways to boost energy without caffeine.

Adequate Sleep

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Getting enough sleep is a sustainable energy source. “Prioritize 7-9 hours of quality sleep to allow the body to repair and recharge, preventing fatigue and brain fog,” Snead recommends.

Regular Exercise

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Another way to boost your endorphins and maintain more energy throughout the day? Move. “Engaging in consistent physical activity enhances circulation, boosts endorphins, and improves overall energy levels,” says Snead.

Hydration

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

It can be tempting to drink coffee when you are tired, but water may actually do the trick. “Dehydration can cause sluggishness, so drinking enough water throughout the day helps maintain energy and focus,” says Snead. “You can also skip caffeinated drinks or excessive coffee, which can cause dehydration. Beyond Brew is a great alternative for clean energy without the jitters.”

Balanced Diet

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden table​Three Times More Satiety PowerShutterstock

Make sure you focus on a balanced diet, avoiding lots of sugar “Eating whole, nutrient-dense foods (such as fruits, vegetables, healthy fats, and lean proteins) provides steady energy without crashes,” says Snead.

Stress Management

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There are lots of reasons to keep stress to a minimum. “Chronic stress drains energy, so practicing relaxation techniques like deep breathing, yoga, or journaling can help maintain balance,” says Snead

Sunlight Exposure

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If you are tired, get some sun. “Natural light helps regulate the body’s circadian rhythm and boost vitamin D levels, which play a role in energy production,” says Snead.

Mindfulness and Meditation

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Getting your zen on is actually great for energizing. “Practicing meditation, mindfulness, or even short breathing exercises can reduce mental fatigue and increase focus,” explains Snead. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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