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Nutrition & Diet

5 Fat-Burning Breakfasts Top Trainer Swears By for Weight Loss

They will keep you filled up and fueled for fat loss.

Leah Groth
By Leah GrothFeb 23, 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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Jac Stern
Copyright Jac/Instagram
Leah Groth
By Leah GrothFeb 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Nutrition & Diet

Are you on the hunt for breakfast ideas to fuel your fat loss? Jac Stern is a diet and fitness influencer studying to be a CPT who regularly shares her weight loss hacks. In a new post, she reveals a few recipes she relies on to get her day started on a fat-burning note. “5 breakfasts I’d eat on repeat if I were trying to drop body fat,” she writes, adding that they are all under 400 calories with 30-60g of protein. “All perfect for shedding fat & building lean muscle,” she says.

Protein Is the “Cheat Coade” for Building Lean Muscle

“Protein is literally the ‘cheat code’ for building lean muscle and losing fat… it keeps you full, helps with muscle recovery, and boosts metabolism,” she writes in the post. “Plus, hitting your protein goal makes such a difference in looking toned vs. just losing weight and feeling ‘soft skinny.’”

These Meals Will Help You Melt Body Fat

“These meals are PACKED with protein, balanced with carbs + healthy fats, and actually taste good (because eating healthy ≠ boring). fuel your body the right way and watch your excess body fat melt away,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

1. Protein Pancakes

Protein pancakes are sweet, delicious, and filling.

  • 1/3 cup oats
  • 1/2 cup egg whites
  • 1/2 cup low-fat cottage cheese
  • 1 scoop vanilla protein powder

Macros: 373 calories | 50g protein.

2. Scrambled Cottage Cheese Eggs

If you like a savory breakfast, try her scrambled cottage cheese egs.

  • 1 egg
  • 1/2 cup egg whites
  • 1/2 cup low-fat cottage cheese
  • spinach
  • 1 slice sourdough toast

Macros: 316 calories | 37g protein

3. Overnight Protein Oats

Overnight protein oats are a great make-ahead recipe when you are short on time in the morning.

  • 1/3 cup of oats
  • 1/2 cup cottage cheese
  • 1 scoop vanilla protein
  • 1 tsp chia seeds
  • cinnamon
  • 1/2 cup blueberries

Macros: 348 calories | 37g protein

4. Fluffy Yogurt Bowl

This easy-to-assemble meal will satiate your sweet tooth.

  • 3/4 cup Greek yogurt
  • 1 scoop protein powder
  • 1 tbsp almond butter
  • 1/2 cup mixed berries

Macros: 325 calories | 39g protein

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

5. Turkey & Egg Scramble

If you have leftover deli meat, whip it into an egg scramble.

  • 1 egg
  • 1/2 cup egg whites
  • 5 slices oven-roasted turkey
  • 1/4 cup mushrooms
  • 1/4 cup tomatoes
  • 1/8 cup onions

Macros: 348 calories | 60g protein

And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

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Nutrition & Diet

5 Fat-Burning Breakfasts Trainer Swears By

Jac Stern
Copyright Jac/Instagram
Leah Groth
By Leah GrothFeb 23, 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:

Are you on the hunt for breakfast ideas to fuel your fat loss? Jac Stern is a diet and fitness influencer studying to be a CPT who regularly shares her weight loss hacks. In a new post, she reveals a few recipes she relies on to get her day started on a fat-burning note. “5 breakfasts I’d eat on repeat if I were trying to drop body fat,” she writes, adding that they are all under 400 calories with 30-60g of protein. “All perfect for shedding fat & building lean muscle,” she says.

Protein Is the “Cheat Coade” for Building Lean Muscle

“Protein is literally the ‘cheat code’ for building lean muscle and losing fat… it keeps you full, helps with muscle recovery, and boosts metabolism,” she writes in the post. “Plus, hitting your protein goal makes such a difference in looking toned vs. just losing weight and feeling ‘soft skinny.’”

These Meals Will Help You Melt Body Fat

“These meals are PACKED with protein, balanced with carbs + healthy fats, and actually taste good (because eating healthy ≠ boring). fuel your body the right way and watch your excess body fat melt away,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

1. Protein Pancakes

Protein pancakes are sweet, delicious, and filling.

  • 1/3 cup oats
  • 1/2 cup egg whites
  • 1/2 cup low-fat cottage cheese
  • 1 scoop vanilla protein powder

Macros: 373 calories | 50g protein.

2. Scrambled Cottage Cheese Eggs

If you like a savory breakfast, try her scrambled cottage cheese egs.

  • 1 egg
  • 1/2 cup egg whites
  • 1/2 cup low-fat cottage cheese
  • spinach
  • 1 slice sourdough toast

Macros: 316 calories | 37g protein

3. Overnight Protein Oats

Overnight protein oats are a great make-ahead recipe when you are short on time in the morning.

  • 1/3 cup of oats
  • 1/2 cup cottage cheese
  • 1 scoop vanilla protein
  • 1 tsp chia seeds
  • cinnamon
  • 1/2 cup blueberries

Macros: 348 calories | 37g protein

4. Fluffy Yogurt Bowl

This easy-to-assemble meal will satiate your sweet tooth.

  • 3/4 cup Greek yogurt
  • 1 scoop protein powder
  • 1 tbsp almond butter
  • 1/2 cup mixed berries

Macros: 325 calories | 39g protein

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

5. Turkey & Egg Scramble

If you have leftover deli meat, whip it into an egg scramble.

  • 1 egg
  • 1/2 cup egg whites
  • 5 slices oven-roasted turkey
  • 1/4 cup mushrooms
  • 1/4 cup tomatoes
  • 1/8 cup onions

Macros: 348 calories | 60g protein

And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Nutrition & Diet

5 "Lazy Breakfast Ideas for Weight Loss," According to a Weight Loss Coach

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home
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Leah Groth
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one of them, she explains that healthy morning meals don’t have to be complicated. “Five lazy breakfast ideas for weight loss,” she explains. “I'm a certified macro nutrition coach and fat loss coach, and I help women achieve their weight loss goals without cutting out their favorite food.” Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her breakfast ideas.

Eggs and Toast

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5 lazy breakfast ideas for weight loss ✋🏾Head to the 🔗 in my profile for personalized coaching 📲 #weightlossfood #weightlosssnacks #weightlosscoach #fatlosstips #weightlosstips #fatlosscoach

“The first breakfast idea is just toast and eggs,” says Soraya. “This meal takes five minutes max to make, and it can be very customized. You can have your eggs boiled, scrambled, fried. You can make it into an egg sandwich or just have the toast egg separately.” Eggs are a very nutritious and filling way to get protein for breakfast, says Collingwood. “I agree that there are a ton of ways to prepare them, including adding veggies to make it an omelet and boost nutritional value. Toast can be whole grain and can actually be in the form of English Muffins or even whole grain Bagel – half or whole depending on calorie range.” She also recommends egg muffin bites “that you can make up ahead of time with veggies and eggs/egg whites and have them on hand to warm quickly for 30 seconds in the microwave when you are in a rush.”

Oatmeal

soraya-2project.s.lifestyle/TikTok

The second meal she recommends is oatmeal. “This is great because you can just pop in the microwave for 30 seconds to a minute and you're good to go.” She suggests either pre-made higher protein oatmeal or making it from scratch with oats and adding in some sources of protein. “Quick oats are just as nutritious as steel cut oats in terms of providing good whole grain without added sugar. You can make it with milk or added protein and calcium or add a scoop of protein powder to boost the protein as well. Also top with berries and a few walnuts for some antioxidants and healthy fats,” adds Collingwood.

Related: I Lost 160 Pounds Eating These High-Protein Snacks

Veggie Omelet

soraya-3project.s.lifestyle/TikTok

Number three is a veggie omelet. “Same thing as the first one. It takes about five minutes or less. You can add a bunch of veggies, spice, and seasonings to really customize it to your taste preferences,” she says. Collingwood is also a fan. “I like to mix egg whites with one whole egg so you can have more volume and fewer calories but also get the high nutritional benefit of some of the yolk,” she adds.

Peanut Butter Banana Toast

soraya-4project.s.lifestyle/TikTok

The fourth breakfast is almond butter or peanut butter banana toast. “This is essentially one slice of bread covered with almond butter or peanut butter topped with bananas,” explains Soraya. “This is a super simple meal. You don't have to cook anything, and it's protein packed and nutrient dense.” Collingwood is also a fan but notes “that it is not really protein packed.” She points out that one slice of bread will have 3 grams of protein (depending on brand) and 1 tablespoon of peanut butter has 4 grams of protein but 8 grams of fat. “You can use powdered peanut butter (and reconstitute it with water) for more protein and fewer calories and fat,” she suggests.

Related: Speed Up Your Weight Loss Journey By Doing This One Thing

Greek Yogurt

soraya-5project.s.lifestyle/TikTok

“And number five, the one I eat every single day because it's so easy and delicious, it's a Greek yogurt,” Soraya exclaims. “You want to take vanilla Greek yogurt or a flavored Greek yogurt, top it with granola, cookie crumbles, fruit, really customize it to your preferences. A great mix of protein, carbs, and it's so easy to make. You can't go wrong with this one.” Collingwood also loves Greek yogurt. “I always top mine with fruit, usually berries and grapes,” she says. “A sprinkle of granola also gives it a nice crunch and some more carbs.”

💪🔥Body Booster: Try and incorporate protein into your breakfast. It will help keep you satiated and fuller longer throughout the day, making you less likely to grab unhealthier options. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

4 Daily Habits This Weight Loss Coach Uses to Make Clients “Unrecognizable”

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Leah Groth
By Leah GrothDec 17, 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.

Do you want to transform your body by summer? According to one expert, it may be as simple as adopting four healthy habits. Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she writes. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve ‘tried it all,’ but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame?” She goes on to reveal the four habits “to become addicted to over the next 6 months.”

Amp Up Your Protein Intake

“Eat at least 30g of protein at every meal,” she writes in the post. “Now, I know you think that’s too much food, but I promise if you want to get there, you need to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.” (Keep reading for high-protein breakfast ideas!)

Start Strength Training

She also suggests doing 30-minute strength training workouts “right at home” for convenience. “Why?? Because these will fit in your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistently your plan allows you to be, the quicker you will see results,” she says. “Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Get Your Rest

Sleep is another key health habit if you want to lose weight. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Hydrate

Her final transformation habit? Hydrate. “Drink your water sis!” she suggests. “At a minimum half your body weight in oz of water. 80+ oz is good! And add electrolytes!” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

High Protein Breakfast 1: Cottage Cheese Eggs

In another post she reveals 5 breakfasts she eats “on repeat” when she wants “to drop body fat” fast. “All under 15 minutes, 30-50 grams protein, under 500 calories.” The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post. Calories: 298, Protein: 38g.

RELATED:8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

High Protein Breakfast 2: Egg Sammy

She also loves this Egg Sammy: “1 English muffin toasted, 1 egg + ½ cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says. Calories: 352, Protein: 34g.

High Protein Breakfast 3: Protein Pancakes

Protein pancakes are another protein-packed, delicious morning meal. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says. Calories: 380, Protein 41g.

High Protein Breakfast 4: Breakfast Burrito

And, who doesn’t love breakfast burritos? “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says. Calories: 330 Protein: 35g.

RELATED:10 Food Ingredients This Coach Avoids at All Costs

High Protein Breakfast 5: Smoothie

Smoothies are an easy way to get your protein fix. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says. Calories: 377, Protein: 47g. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

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Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.

Egg White Veggie Scramble with Turkey Bacon

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g, Calories: ~230.

Greek Yogurt Protein Bowl

Eating delicious natural yogurt at white tiled table, closeupShutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey

Protein: 32g, Calories: ~270.

High-Protein Oatmeal

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries

Protein: 30g, Calories: ~320.

Protein Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes

Protein: 30g. Calories: ~270

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste

Protein: 30g, Calories: ~330 (with avocado).

Why Breakfast Is So Important

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

In another post, she explains the science behind healthy breakfast meals. “One of the big things I work with clients on is their overall protein intake. When clients first come to me, they’ll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!” she says.

“Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps.”

RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

Not Enough Carbs or Low Fat Can Harm Hormonal Balance

Fit woman holding frying pan with omlette looking at cameraShutterstock

“I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days,” she says. “Often times women have a ‘no carbs’ or ‘low fat’ approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance,” she says.

Breakfast Is the Most Important Meal of the Day

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.Shutterstock

“I find that quite often, my clients aren’t eating enough. Undereating is a bi-product of diet culture. And most aren’t able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day.”

Here Is Why

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“These are some reasons why starting the day with a protein-rich breakfast is so important for overall health,” she says.

  • Protein at breakfast helps keep blood sugar and energy stable.
  • Eating breakfast lowers cortisol.
  • A high-protein breakfast helps regulate your appetite all day long.
  • Protein is essential for many bodily processes.
  • A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
  • Aim for at least 30-40g of protein at breakfast.

RELATED:Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds

These Foods Are High in Protein

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

“I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g,” she says, revealing a few other foods that are high in protein.

  • 1 egg 6g
  • 1 scoop collagen 10g
  • 1/2 cup cottage cheese 12g
  • 1/2 cup greek yogurt 15g
  • 1 scoop protein powder 25g

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Hannah_Hammes2
Copyright hammes_hannah/Instagram
Leah Groth
By Leah GrothOct 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to drop body fat and “become unrecognizable?” Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she revealed some of her go-to morning meals for fat loss. “5 breakfasts I eat on repeat when I want to drop body fat,” she writes. “All under 15 minutes, 30-50 grams protein, under 500 calories.” She also reveals 4 habits to incorporate into your life to “become unrecognizable.”

Cottage Cheese Eggs

The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post.

Calories: 298,

Protein: 38g.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Egg Sammy

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

The next recipe is an Egg Sammy: “1 English muffin toasted, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says.

Calories: 352,

Protein: 34g.

Protein Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

She also eats protein pancakes. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says.

Calories: 380,

Protein: 41g.

Breakfast Burrito

A view of a breakfast burrito, featuring sausage links.Shutterstock

Breakfast burritos are also on her fat loss menu. “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says.

Calories: 330

Protein: 35g.

Smoothie

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

She also drinks smoothies. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says.

Calories: 377,

Protein: 47g.

She Also Recommends 4 Habits to Become Addicted To

In another post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she says. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve “tried it all” but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame? Here are the 4 habits I want you to become addicted to over the next 6 months.”

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Eat More Protein

Set of natural food high in protein on grey background, top viewShutterstock

“Eat at least 30g of protein at every meal,” she recommends. “Now I know you think that’s too much food but promise if you want to get there, you NEED to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.”

Do 30 Minutes of Strength Training

Next, do 30-minute strength training workouts “right at home,” she suggests. “Why?? Because these will fit into your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistent your plan allows you to be, the quicker you will see results. Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

Sleep

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Sleep is also key. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Hydrate

Portrait of woman taking break from joggingShutterstock

Finally, hydrate. “Drink your water sis!” she suggests. “At a minimum, half your body weight in oz of water. 80+ oz is good! And add electrolytes!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Daily Habits That Melt Body Fat in 30 Days

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​Egg & Cheese McMuffin
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Leah Groth
By Leah GrothMar 26, 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 trying to shape up this spring? Incorporating a handful of healthy habits will help you achieve your goals. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new Instagram video, he reveals his top fat-burning and weight loss habits. “For the next 30 days focus on these 5 things and watch the body fat melt away,” he writes in the post.

Daily Walks

Daily walks are his top habit to add. “Simply walking more is like adding jet fuel to your metabolism!” he says. “Do this: Take a 20-30 min walk 6-7 days a week, or add 3,000 steps to your current daily average. (Every 10 minutes of walking = ~1,000 steps!) Set a timer while you are at work for every hour to go for a 5 min walk. I call these movement snacks! My favorite: Walk for 3 minutes then jog for 1 minute intervals.”

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

Hydrate

His next habit is hydration. “Water isn’t just for hydration—it impacts weight loss, energy, and gym performance,” he says. “Do this: I want you to purchase a 24 pack of bottled water and grab two bottles on the way out the door each morning. Drink those two bottles before noon every day.”

Track Your Food

Next, start tracking your food. “Simply eating ‘healthier’ isn’t enough. Awareness is key,” he says. “Do this: Use MyFitnessPal to track everything you eat. Most people realize they’re overeating calories and under-eating protein. Awareness = results.”

Plan and Prepare

Planning and preparation is also key. “Failing to plan is planning to fail! Meal prep saves time and keeps you consistent,” he writes. “Do this: Use the meal and recipe discovery section inside My fitness pal to create yourself a meal plan. Use Instacart for grocery delivery or pickup.”

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

Resistance Training

His final habit for fat loss is resistance training. “Building muscle = burning more calories, even at rest. Plus, it gives you the ‘toned’ look you’re after. Without it? You risk becoming ‘skinny fat,’” he writes. Do this: Train at least 3x a week. Try a simple push, pull, legs split. 3 sets of each. 8-12 reps.

  • Push: Push-ups, chest press, shoulder press, triceps
  • Pull: Deadlifts, pull-ups, bicep curls
  • Legs: Squats, leg extensions, calf raises.
Or.. to simplify it even more, do 25 push-ups and 50 body weight squats every day for 30 days.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Crucial GLP-1 Tips From Weight Loss Doctor

Dr. Kevin Joseph
Copyright Dr. Kevin Joseph/Youtube/Shutterstock
Alek Korab
By Alek KorabMar 26, 2025
Alek Korab
Editor
Alek Korab is Founding Editor of 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.

Struggling to win the battle against stubborn weight despite countless diets and exercise regimens? You're far from alone. For millions facing similar challenges, GLP-1 medications like Ozempic and Mounjaro represent a promising new chapter.

Dr. Kevin Joseph, an internal medicine physician specializing in cellular medicine and longevity, brings a unique dual perspective to this conversation. Having personally lost over 140 pounds using GLP-1 agonists, he combines professional expertise with firsthand experience. Follow his essential first steps to set yourself up for success on your GLP-1 journey.

1. Build a Strong Provider Relationship

The foundation of your GLP-1 success begins with finding the right healthcare partner. "I don't mean a random PCP that your insurance covers. I don't mean going through a telehealth company and having a 10-minute meeting with a physician for a flat fee just to get a prescription," explains Dr. Joseph.

Instead, he emphasizes finding "a provider that you've built a relationship with that knows your body almost as well as you know your body."

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

Your Treatment Should Be Custom-Made

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Dr. Joseph stresses that medicine should be "very individualized" and "fine-tuned and specific for that person." A provider who truly listens to your concerns creates the support structure needed for every step that follows.

Too often, providers brush aside patient complaints, but Dr. Joseph believes this personalized relationship is the foundation for success.

2. Start with the Lowest Effective Dose

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

When beginning GLP-1 medications, patience and precision with dosing are crucial. "Go low and go slow," advises Dr. Joseph. "Start at the lowest dose possible that gives you a noticeable benefit."

RELATED:20 Possible Ozempic Side Effects

Watch for These Positive Signs

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For weight loss patients, he recommends finding the minimum dose that either allows you to "see the scale continuously go down" or creates "a noticeable effect on food noise and food intake." This approach, Dr. Joseph explains, "allows you to minimize the side effects while optimizing the benefits and the results."

Consider Micro-dosing Options

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

If you're using compounded medication, he notes the potential for more precise micro-dosing, though this should always happen "under the guidance of a healthcare provider." Dr. Joseph has created comprehensive resources on micro-dosing for patients who want to discuss this option with their providers.

3. Trust Your Body's Signals

Woman at home suffering from menstrual pain, having cramps. Close up of woman holding abdomen, endometriosis, and conditions causing pain in tummy.Shutterstock

No one understands your body better than you do—which is why Dr. Joseph considers listening to these signals a critical step. "If you feel like something is off, please tell me right away," he advises patients.

"Please don't ever feel like even the slightest thing that you know in the back of your head... is off but you don't want to bother me."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Small Warnings Can Prevent Big Problems

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Dr. Joseph believes these early warnings, combined with medical knowledge, could identify "a big red flag" or "sign of impending issues" that might be addressed proactively.

He underlines that feeling uncomfortable with your dose or experiencing unusual symptoms beyond common side effects warrants immediate discussion with your provider. Never hesitate to advocate for yourself if something doesn't feel right with your medication.

4. Prepare for Appetite Changes and Side Effects

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Proactive preparation can significantly smooth your first weeks on GLP-1 medication. "When you first start a GLP-1 agonist, you might lose a lot of your appetite," Dr. Joseph warns. He recommends having "protein shakes or meal replacement shakes that you can hopefully slowly sip on throughout the day" to maintain essential nutrition when food holds little appeal.

Electrolytes Are Absolutely Essential

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,AShutterstock

Even more critically, Dr. Joseph strongly emphasizes electrolyte preparedness: "Please, please, please have electrolytes on hand." He shares that he recently had "two patients within three days of each other that were hospitalized" after increasing to maximum doses and experiencing severe dehydration. This dehydration affected their kidney function and heart rhythm.

RELATED:20 Things to Avoid While on Ozempic

Stay on Top of Your Lab Work

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Regular lab work and maintaining hydration are essential safeguards, particularly when increasing doses. If you have pre-existing kidney issues, Dr. Joseph advises consulting your provider before starting electrolyte supplements.

5. Focus on Your Personal Journey

Beautiful woman checking her body shape in a mirror.15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstock

The final crucial step involves protecting your mental approach to treatment. "Don't listen to others, don't compare yourself to others," Dr. Joseph advises. When beginning his own GLP-1 journey, he only told his wife, noting, "if you do not have a support system like that... you don't need to tell anybody about this."

Beware of Comparing Yourself to Online Success Stories

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Dr. Joseph cautions against comparing your results to dramatic online success stories, which are often outliers. "You will get to your goal," he assures, explaining that "some people might need a higher dose" while others "might not do well on semaglutide and they need tirzepatide instead."

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Remember the Invisible Benefits

The doctor looks at the kidney hologram, checks the test result on the virtual interface and analyzes the data. Kidney disease, stones, innovative technologies, medicine of the futureShutterstock

Dr. Joseph reminds patients that even without dramatic scale changes, "you are metabolically optimizing your body... improving your insulin resistance, improving your kidney function, improving your cardiac health."

Dr. Joseph concludes with confident encouragement: "Starting on a GLP-1 is the greatest thing you could do for your life and for your health. I truly believe that you will thank yourself... because your health will be in a much better place than it was six months or a year ago." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Emily Daugherty Wellness
Copyright Emily Daugherty Wellness/YouTube
Christopher Roback
By Christopher RobackMar 26, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

We all struggle to find time for exercise in our busy lives. What if you could improve your fitness with just five minutes a day? Emily Daugherty, a registered nurse specializing in women's health and certified yoga teacher, has created the perfect solution for those days when time is limited but you still want to move your body. "Sometimes five minutes is perfect for what you need at this point in your day," Emily explains. Try this simple workout and discover how just a few minutes of movement can make a big difference in how you feel.

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

Benefits of a Quick Indoor Walk

Taking a short walk, especially after meals, offers numerous health advantages. "I love to do a five-minute walk after a meal to help with digestion and regulate blood sugar," Emily notes. This simple practice delivers immediate benefits while fitting easily into your daily routine. No fancy equipment or large space is needed—just comfortable shoes and enough room to move safely. The fat-burning potential comes from keeping your body in motion consistently, even if only for a brief period.

Basic Walk in Place

Start with a gentle walk in place. "Walk it out right here. Make it happen. Maybe get the feet up a little higher," Emily suggests. Keep your spine long, shoulders relaxed, and find your balance and breath. This is your home base movement—if you ever get confused during the workout, return to this simple walking motion.

Side Steps

The second movement uses the space you have available. "Step out and back side to side," Emily instructs. This lateral movement engages different muscle groups while maintaining the cardiovascular benefits of the basic walk. Remember to keep breathing and maintain good posture throughout.

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

Knee Lifts

Woman in pink leggins and blue hoodie training, lifting one knee up and looking ahead on sunny day

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For the third movement, maintain a long spine and perform knee lifts. "Find a knee lift, lift up and up with a little tummy rotation," Emily demonstrates, suggesting that you can tap the opposite hand to the opposite knee for an added challenge. This movement engages your core while continuing the cardio benefits.

Front Kicks

The final basic movement involves front kicks. "Just kick it out. Today, reach both arms out," Emily encourages. This movement increases your heart rate while also working your leg muscles and improving coordination when combined with arm movements. She also shared bonus movements.

Kickbacks with Wide Stance

Profile picture of energetic caucasian female in sportswear running isolated along gray background

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Taking your feet wide, Emily introduces kickbacks. "Get the legs going with the feet wide," she advises. For those who need additional balance support, she suggests using a chair. "You might have a chair in front of you if you need that added balance," Emily notes, making sure the workout remains accessible to everyone.

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

Double Leg Lifts

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As a final challenge, try double leg lifts with a wide stance. "Let's do doubles this time. When you're ready, check in. We're going to go up and up," Emily explains. She offers modifications, suggesting you can keep your hands down if needed or add arm movements for an extra challenge. "Great move for your balance," she points out, highlighting the multiple benefits of this simple exercise.

Cool Down

Never skip the cool down phase! Emily emphasizes the importance of gradually reducing your heart rate: "You know we never skip this cool down." Take your feet wide, rock your hips side to side, and catch your breath. Complete several stretches, including "angel breaths" (sweeping your arms high on inhale and releasing on exhale), side stretches, and gentle shoulder stretches.

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

Conclusion

In just five minutes, you've completed a full-body, low-impact walking workout that can boost your energy, improve circulation, and help with weight management. "Thank you so much for practicing with me today," Emily says warmly. For those looking for more challenges, she offers a 30-Day 5K program where you can train to walk 3.1 miles in the comfort of your own living space.

Remember, consistency matters more than duration when it comes to exercise. As Emily would say, "If you're moving your body, you are doing this workout just right." Why not make this five-minute routine part of your daily habit and see how these small steps lead to big changes in how you feel?

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