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Nutrition & Diet
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5 High-Protein Smoothies to Burn Fat Every Morning

Jamie Maitland shares a few of her delicious recipes.

Leah Groth
By Leah GrothSep 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Jamie Maitland
Copyright jamiemaitland/Instagram
Leah Groth
By Leah GrothSep 25, 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
Nutrition & Diet

Do you want to start the day off in fat-burning mode? Even if you don’t have time to cook up a nutritious fiber and protein-packed breakfast, you can rev up your metabolism with a protein smoothie. Jamie Maitland, a certified holistic nutritionist, founder of The Office Health, and author of The 21 Day Reset Cookbook, shares five of her go-to smoothie recipes with Body Network.

Cold Brew Coffee Protein Smoothie

“My signature Cold Brew Coffee Protein Smoothie is absolutely delicious and energizing,” explains Maitland. “The Maca Root can help boost your metabolism, and this is a super convenient way to get 50g of protein!”

Ingredients:

  • 1 cup ice
  • 1/4 cup unsweetened coconut milk
  • 1/4 cup cold brew coffee
  • 1/2 tbsp basil seeds (great for additional fiber)
  • 1 scoop chocolate whey protein powder (I use my own brand of grass-fed whey protein by The Office Health)
  • 1 scoop vanilla whey protein powder
  • 1/4 cup unsweetened Lovebird cereal

Directions:

  1. Add all ingredients to a blender. Blend until smooth; add more liquid if needed.

Creamy Chocolate Avocado Smoothie

Vegan healthy chocolate avocado smoothieShutterstock

“Don’t knock it until you try it,” Maitland says about her Creamy Chocolate Avocado Smoothie. “Avocados are one of the healthiest foods on the planet and are high in monounsaturated fats, which can increase fat burning and help scorch calories after eating.”

Ingredients:

  • 1/2 ripe avocado
  • 1 cup unsweetened coconut milk
  • 1 tsp vanilla extract
  • 1/2 tbsp cocoa powder
  • 1/8 tsp salt
  • 1 tbsp granulated allulose
  • 1-2 scoops chocolate whey protein powder @theoffichealth
  • 1/2 cup ice

Directions:

  1. Peel the avocado, discard pit then blend all the ingredients until completely smooth. Add more liquid if needed.
  2. Garnish with cocoa nibs, crushed pistachios, and a sprinkle of flake sea salt and cinnamon.

Year Round Pumpkin Spice Protein Smoothie

Healthy pumpkin smoothie with chia seed in glasses on rustic backgroundShutterstock

You don’t have to wait until pumpkin spice season to enjoy the Year Round Pumpkin Spice Protein Smoothie. “This recipe was actually created by my momager Jan Maitland and is a favorite of Cincinnati Bengal and 2x Super Bowl champion Ted Karras. Who says you can only drink pumpkin flavors in the fall,” says Maitland.

Ingredients:

  • 1/2 cup ice
  • 1/2 cup nut milk of choice
  • 2 tbsp pumpkin puree
  • 1/4 cup unsweetened Lovebird cereal
  • 1 tsp vanilla
  • 1/2 tsp pumpkin pie spice
  • 1 tsp allulose
  • 1-2 scoops vanilla whey protein powder

Directions:

  1. Add all ingredients to a blender, add more liquid if needed—and blend well.
  2. Garnish with finely chopped pecans, flake sea salt, and a sprinkle of pumpkin pie spice!

“Biscoff” Protein Smoothie

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

“Instead of peanut butter or real Biscoff, we opt for tiger nut butter,” says Maitland. “This is actually a tuber, not a nut, and offers a delicious, sweet, nutty flavor. Tiger nuts are naturally gluten-free and lectin-free, and overall, they are a better choice for the health of your gut!”

Ingredients:

  • Half cup ice
  • 1 scoop vanilla whey Protein powder
  • 1/2 cup nut milk of choice
  • 1/3 cup cold espresso
  • 1 tsp cocoa powder
  • 1/2 tbsp liquid allulose
  • 1 tbsp Carob tiger nut butter
  • Dash of flake sea salt
  • Dash of cinnamon

Directions:

  1. Add all ingredients to a blender and blend until smooth; add more liquid if needed.

Vanilla Chai Protein Smoothie

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

“Here is a great way to enjoy your favorite Chai beverage but with extra added protein,” says Maitland.

Ingredients:

  • 1 scoop vanilla whey protein powder
  • 1 cup brewed chai tea (cooled)
  • 1/2 cup nut milk of choice
  • 1 tbsp basil seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger powder
  • 2 tsp liquid allulose
  • Dash of cinnamon or cardamom
  • 1/2 cup ice

Directions:

  1. Add all ingredients to a blender, blend well until smooth and enjoy!

Why Protein Is Essential, Per Science

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Why should you consume protein in the morning? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

How Much Protein Do You Need

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.Shutterstock

The Recommended Dietary Allowance (RDA) for protein is only 0.36 grams per pound of body weight. However, this is the bare minimum to avoid getting sick. To determine your daily protein intake, multiply your weight by 0.36 pounds or use this online protein calculator.

How Much Protein You Need to Lose Weight

However, if you want to lose weight, most experts recommend consuming much more than the RDA. Aim for 1 to 1.5 grams of protein per pound of your goal weight per day, dividing it up between meals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight losshealthy eating

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Nutrition & Diet

5 High-Protein Smoothies to Burn Fat Every Morning

Jamie Maitland
Copyright jamiemaitland/Instagram
Leah Groth
By Leah GrothSep 25, 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
✓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.

Do you want to start the day off in fat-burning mode? Even if you don’t have time to cook up a nutritious fiber and protein-packed breakfast, you can rev up your metabolism with a protein smoothie. Jamie Maitland, a certified holistic nutritionist, founder of The Office Health, and author of The 21 Day Reset Cookbook, shares five of her go-to smoothie recipes with Body Network.

Cold Brew Coffee Protein Smoothie

“My signature Cold Brew Coffee Protein Smoothie is absolutely delicious and energizing,” explains Maitland. “The Maca Root can help boost your metabolism, and this is a super convenient way to get 50g of protein!”

Ingredients:

  • 1 cup ice
  • 1/4 cup unsweetened coconut milk
  • 1/4 cup cold brew coffee
  • 1/2 tbsp basil seeds (great for additional fiber)
  • 1 scoop chocolate whey protein powder (I use my own brand of grass-fed whey protein by The Office Health)
  • 1 scoop vanilla whey protein powder
  • 1/4 cup unsweetened Lovebird cereal

Directions:

  1. Add all ingredients to a blender. Blend until smooth; add more liquid if needed.

Creamy Chocolate Avocado Smoothie

Vegan healthy chocolate avocado smoothieShutterstock

“Don’t knock it until you try it,” Maitland says about her Creamy Chocolate Avocado Smoothie. “Avocados are one of the healthiest foods on the planet and are high in monounsaturated fats, which can increase fat burning and help scorch calories after eating.”

Ingredients:

  • 1/2 ripe avocado
  • 1 cup unsweetened coconut milk
  • 1 tsp vanilla extract
  • 1/2 tbsp cocoa powder
  • 1/8 tsp salt
  • 1 tbsp granulated allulose
  • 1-2 scoops chocolate whey protein powder @theoffichealth
  • 1/2 cup ice

Directions:

  1. Peel the avocado, discard pit then blend all the ingredients until completely smooth. Add more liquid if needed.
  2. Garnish with cocoa nibs, crushed pistachios, and a sprinkle of flake sea salt and cinnamon.

Year Round Pumpkin Spice Protein Smoothie

Healthy pumpkin smoothie with chia seed in glasses on rustic backgroundShutterstock

You don’t have to wait until pumpkin spice season to enjoy the Year Round Pumpkin Spice Protein Smoothie. “This recipe was actually created by my momager Jan Maitland and is a favorite of Cincinnati Bengal and 2x Super Bowl champion Ted Karras. Who says you can only drink pumpkin flavors in the fall,” says Maitland.

Ingredients:

  • 1/2 cup ice
  • 1/2 cup nut milk of choice
  • 2 tbsp pumpkin puree
  • 1/4 cup unsweetened Lovebird cereal
  • 1 tsp vanilla
  • 1/2 tsp pumpkin pie spice
  • 1 tsp allulose
  • 1-2 scoops vanilla whey protein powder

Directions:

  1. Add all ingredients to a blender, add more liquid if needed—and blend well.
  2. Garnish with finely chopped pecans, flake sea salt, and a sprinkle of pumpkin pie spice!

“Biscoff” Protein Smoothie

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

“Instead of peanut butter or real Biscoff, we opt for tiger nut butter,” says Maitland. “This is actually a tuber, not a nut, and offers a delicious, sweet, nutty flavor. Tiger nuts are naturally gluten-free and lectin-free, and overall, they are a better choice for the health of your gut!”

Ingredients:

  • Half cup ice
  • 1 scoop vanilla whey Protein powder
  • 1/2 cup nut milk of choice
  • 1/3 cup cold espresso
  • 1 tsp cocoa powder
  • 1/2 tbsp liquid allulose
  • 1 tbsp Carob tiger nut butter
  • Dash of flake sea salt
  • Dash of cinnamon

Directions:

  1. Add all ingredients to a blender and blend until smooth; add more liquid if needed.

Vanilla Chai Protein Smoothie

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

“Here is a great way to enjoy your favorite Chai beverage but with extra added protein,” says Maitland.

Ingredients:

  • 1 scoop vanilla whey protein powder
  • 1 cup brewed chai tea (cooled)
  • 1/2 cup nut milk of choice
  • 1 tbsp basil seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger powder
  • 2 tsp liquid allulose
  • Dash of cinnamon or cardamom
  • 1/2 cup ice

Directions:

  1. Add all ingredients to a blender, blend well until smooth and enjoy!

Why Protein Is Essential, Per Science

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Why should you consume protein in the morning? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

How Much Protein Do You Need

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.Shutterstock

The Recommended Dietary Allowance (RDA) for protein is only 0.36 grams per pound of body weight. However, this is the bare minimum to avoid getting sick. To determine your daily protein intake, multiply your weight by 0.36 pounds or use this online protein calculator.

How Much Protein You Need to Lose Weight

However, if you want to lose weight, most experts recommend consuming much more than the RDA. Aim for 1 to 1.5 grams of protein per pound of your goal weight per day, dividing it up between meals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 High Protein Breakfasts to Shed Fat

keith ozment fit coaching
Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothJan 29, 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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Do you want to lose weight but aren’t sure what to eat for breakfast? 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 social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Mahtab_Ekay_fitbymahtab11
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothDec 07, 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:
✓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.

Eating enough protein is an important component of building muscle and losing weight. Research has found that consuming more protein than the recommended dietary allowance reduces body weight — but that’s not all. It also enhances body composition by decreasing fat mass while preserving fat-free mass in both low-calorie and standard-calorie diets. So, how do you amp up your protein intake without going overboard calorically? Mahtab Ekay is a fat loss coach and Instagram influencer who regularly shares about her personal weight loss journey. In a new social media post she reveals a handful of low-calorie, high protein foods. “When I need more protein without extra calories, here are 5 things I eat,” she writes.

Calorie Deficit + High Protein = Muscles and Fat Loss

“If you are focused on fat loss, you can easily do that by hitting these two goals every day,” she writes. The first goal? “Calories to put you in a calorie deficit,” she says. And number two? “Protein to make sure you are preserving and even building as much muscle as you can,” she says. “And that’s exactly what these five food ideas will help you do. Low cal yet high protein.”

High-Protein Pancake

You can eat pancakes and lose weight with Mahtab’s High-Protein Pancake recipe, which has just 365 calories and 33.3 grams of protein.

Ingredients:

  • 1 ripe banana
  • 2 large eggs
  • 1 scoop protein powder (30g)
  • 1/4 tsp baking powder
  • 1/4 tsp cinnamon (optional)
  • Cooking spray or coconut oil.

High Protein Smoothie

Her next recipe? A High-Protein Smoothie with 295 calories and 32 grams of protein.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 scoop protein powder (30g)
  • 1/2 cup Greek yogurt
  • 1/2 cup frozen berries
  • 1/2 cup pineapple chunks.

Egg & Egg White Omelette

Another breakfast meal that keeps her fueled up? An Egg & Egg White Omelette with 224 calories and 26.8 grams of protein.

Ingredients:

  • 2 whole eggs
  • 4 egg whites
  • 1/4 cup diced tomatoes
  • 1/4 cup chopped spinach
  • 1/4 cup diced bell peppers
  • Salt and pepper
  • Cooking spray.

Greek Yogurt Berry Parfait

If you are craving something sweet, try her Greek Yogurt Berry Parfait with just 235 calories and 23.5 grams of protein.

Ingredients:

  • 1 cup non-fat Greek yogurt
  • 1/2 cup mixed berries
  • Stevia or 1 tbsp honey (64 cal, optional)
  • 1/4 cup low-sugar granola.

Tuna Sandwich

Yes, you can eat sandwiches and still lose weight. Her Tuna Sandwich recipe boasts 35.6 grams of protein with just 305 calories.

Ingredients:

  • 1 can of tuna in water (5 oz)
  • 2 tbsp Greek yogurt
  • 1 tbsp Dijon mustard
  • 1 tbsp chopped celery
  • 1 tbsp chopped red onion
  • 2 slices whole grain bread
  • Lettuce leaves.

How Much Protein Should You Eat Per Day?

In another post, she reveals how much protein you should try and eat per day. “Aim for 0.8–1g per pound of your ideal body weight in pounds. Focus on high-protein foods like chicken breast, lean beef, fish, eggs, tofu, cottage cheese, Greek yogurt, or protein powder,” she writes.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Strength Train with a Structured Lifting Plan

You should also do strength training and follow a structured lifting plan, she says. “Start with a 3-day program: 3 full-body workouts, or 1 upper, 1 lower, 1 full-body session per week. Key: Track your sets and reps and progress weekly—whether by lifting heavier, doing more reps/sets, or increasing time under tension.”

Stay Active Daily and Do Cardio

Daily activity and cardio are also key for fat loss. “Steps: Aim for 8–12k steps/day as a goal. As a general rule, you can walk 1,000 steps in about 10 minutes. For example, an easy way to hit 5,000 steps is to take a 20-minute walk in the morning. Add 10-minute walks after each main meal. Cardio: If you want to add low-intensity cardio (like cycling, Stairmaster, or treadmill), aim for 15–20 minutes, 1–3 times per week, after your workouts.”

Here’s How to Calculate Your Deficit

And, make sure to eat the right amount of calories, by using her formual. “You need to eat in a slight calorie deficit. To find this: First, calculate your maintenance calories. Then, eat 100–200 calories below that to lose fat without sacrificing muscle.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Ashley_DiGiacomo_Schwartz_the_busy_mom_method11
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothDec 16, 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:
✓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 body weight fast? There are a few easy ways to accelerate the process, according to one expert. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause and helps other women do the same. In a new social media post, she reveals key things that will help you lose body weight faster. “Too many people overcomplicate fat loss! It doesn’t have to be complicated! It just needs to be consistent. Be patient and do these five things,” she writes in the post.

1. Eat More Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

Her first suggestion is to amp up your protein intake. “More protein will lead to less hunger. Also, eating enough protein will help minimize muscle loss during your weight loss efforts. The goal should be to lose fat, not just to lose weight for the sake of losing weight. Losing muscle is not good. More muscle means your metabolism will function better and help you get that toned look (don’t forget you need to strength train as well),” she says in her post.

2. Increase Your Step Count

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

Next, walk more. “If your weight loss goals are moving slowly, you might lack enough movement in your day. Walking an extra 7,000-10,000 steps a day can help you burn an extra 300-400 calories a day, which will help your fat loss happen more quickly,” she explains.

3. Get More Sleep

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

If you aren’t getting enough sleep, your weight loss goals may be impeded. “More sleep leads to less hunger; if you stay up past your normal sleep window, you are more likely to get hungry and overeat, and late-night overeating leads to poor decisions as far as food choices go. Also, if you get substantial sleep, you will digest better, and you will wake up with better energy to work, and muscle grows at rest!” she writes.

4. Follow the 80/20 Rule

Young Caucasian suntanned beautiful elegant woman eating, biting Italian thick tomato pizza with burata cheese Yummy unhealthy food. Liking fingersShutterstock

You don’t have to be super strict all of the time when it comes to diet. She recommends following the 80/20 rule. “Don’t be so restricted in your plan that you can’t enjoy your life. That is the surest way to fail at your goals. You want a balanced and sustainable program that is realistic to stick to year-round. The approach shouldn’t be a crash diet or a quick fix. It should be a long-term commitment,” she says.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

5. Manage Your Stress

Young asian tourist woman walk and relaxing on the beach. In pink dress cloth and hat during summer season holiday. Pattaya, ThailandShutterstock

Stress management is an often overlooked component of weight loss. “High stress leads to high cortisol. High cortisol leads to a greater struggle to lose weight. Find ways to minimize your stress, meditate, walk, pray, journal, do yoga, and listen to music. Lower your stress, and your weight loss will happen faster,” she concludes.

Protein Packed Breakfast for Weight Loss: Egg White Veggie Scramble with Turkey Bacon

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

In another 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.

  • 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

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

  • 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

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

  • 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

Green smoothie. Woman holding green vegetable detox juice outside in bikini in summer sun on beach. Healthy lifestyle with beautiful mixed race Asian Caucasian female model taking a cleanse diet.Shutterstock

  • 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.

Mon

RELATED:10 Natural Weight Loss Steps This Trainer Uses Instead of Ozempic

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

Fitness & Workouts

Why Walking Is Better Than Running for Fat Loss

Autumn Bates autumnelle_nutrition
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
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Christopher Roback
By Christopher RobackApr 23, 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.

Tired of running for miles without seeing the scale budge? You're not alone. Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, sees this frustration in many of her 600,000 YouTube subscribers and personal clients. Her controversial take on cardio exercise might change your entire approach to fat loss. Read on to discover why your daily runs could be sabotaging your weight loss goals and how a simple switch might be the game-changer you need.

It's Not About Calories Burned

The traditional energy-in, energy-out theory of weight loss has been "thoroughly debunked multiple times," according to Autumn. While running does burn more calories than walking, that's not the whole story. "A lot of weight loss comes down to hormone balance because your body ultimately can dictate how much energy it's burning outside of just exercise based on what you're eating and what your hormone profile is," she explains in her post. This hormone factor is why walking can actually be more effective than running for fat loss.

How Running Triggers Stress Hormones

When you run, your body demands quick energy, especially during the first two minutes of exercise. "Your body actually needs a lot more sugar in order to sustain this type of movement," Autumn points out. To provide this energy, your body releases cortisol, the stress hormone. "Cortisol's main job is to release sugar into the blood supply," she states. While helpful for the immediate exercise, consistently elevated cortisol from frequent running creates a problematic hormone environment for weight loss.

Why Runners Still Have Belly Fat

Ever wonder why dedicated runners sometimes still struggle with stubborn belly fat? Autumn explains: "Higher levels of cortisol causes your body to store weight specifically right here, right in the belly." This explains the frustrating paradox many runners experience - logging miles but not losing that midsection fat. "If you're noticing that you're gaining weight around your belly, when mathematically it shouldn't make sense because you're running so much... this is a sign that you probably are overdoing it," she warns.

Walking Naturally Balances Hormones

Unlike running, walking – especially outdoors – actually helps lower cortisol levels. "There's a study that has found that just walking outside for 15 minutes results in a decrease in your cortisol levels," Autumn notes. Walking has also been shown to lower BMI and reduce waist circumference. The fat-burning advantage comes from creating a more balanced hormone environment, rather than from the calorie burn itself.

A Marathon Runner's Surprising Discovery

As someone who completed the LA Marathon and multiple triathlons, Autumn speaks from personal experience. "I loved me some cardio. But from the increased cortisol levels, I did notice that I was getting some fat storage around my belly," she shares. After taking six months off from running to balance her hormones, she not only experienced reduced anxiety but also became leaner – a benefit she wasn't initially seeking but welcomed.

Finding Your Exercise Balance

Autumn isn't saying running is inherently bad. "Is running bad? No. Is running more often going to make you lose weight? Maybe, depends on where you're at right now," she clarifies. The key is understanding your body's signals and finding the right balance. For many people struggling with weight loss plateaus, reducing running frequency while increasing walking can lead to better results and improved hormone balance.

How To Make The Switch

Start by aiming for 10,000-15,000 steps daily. "The more you walk, the better. Walking is something that you really can't overdo, as long as you're not power walking," Autumn recommends. You can begin by "swapping out some of your running days for just walking days" or "including a 20-minute warm-up walk before your strength training." This approach helps loosen muscles while creating a more favorable hormone environment for fat loss - potentially the missing piece in your weight loss puzzle. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Foods That Secretly Increase Your Metabolism After 40

Dave Asprey
Copyright Dave Asprey
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
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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 struggling to lose weight after 40? There are foods you can eat to speed up your metabolism, according to Dave Asprey, 4x NY Times Bestselling Author of Heavily Meditated, Health Science and Biotech Entrepreneur, and “The Father of Biohacking.” As you age, your mitochondria start to lose their function. “That’s not great, because your mitochondria are the organelles responsible for creating all of the ATP (energy currency) in your body and directing that energy to where it needs to go,” Asprey tells Body Network. One way you can keep your mitochondria in good shape is by eating foods that support them. “Here are 10 foods that keep your mitochondria and your metabolism running well so you can become lean, fit, and perform at your peak,” he says.

Grass Fed Beef

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

Asprey explains that beef is full of fat-soluble vitamins, minerals, and protein. “When you get enough protein, it’s easier to put on and maintain muscle. Protein is also very satiating. When you eat more high-quality protein, you feel less hungry and have fewer cravings. It’s like nature’s Ozempic,” he says.

Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

Pasture-raised eggs are “another great way to get high-quality protein and keep cravings at bay,” says Asprey. “Whole eggs also contain lots of vitamins, minerals, and choline (a brain nutrient).”

Collagen Protein

Different types of collagen for skin care flat lay with collagen quote made of wooden blocks​4. Collagen: Not Just For SkinShutterstock

Collagen protein is a great tool for fat loss, according to Asprey. “A recent study found that adding just 5 grams of collagen protein to 25 grams of whey protein increased muscle protein synthesis 33% more than just using whey alone. The more muscle you have, the faster your metabolism will be and the more fat you’ll burn,” he says.

MCT Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

“MCT oil is a special type of fat made from coconuts. When you consume it, your body rapidly converts it into ketones which your tissues can use for energy. Ketones reduce inflammation and eliminate cravings. Studies show that MCT oil stimulates mitochondrial biogenesis (when your body makes more mitochondria) and increases metabolism,” Asprey says.

Coffee

Aerial view of various coffeeShutterstock

Coffee, which contains polyphenols like chlorogenic acid, can improve insulin sensitivity and increase your metabolism. “If you’re drinking caffeinated coffee, the caffeine induces fat cell breakdown and also speeds up your metabolism,” he says.

Herbs

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Cook with lots of herbs! “Not only do herbs protect your food from oxidation, they also contain lots of metabolism-supporting, fat-burning compounds. Oregano, for example, contains carvacrol, which is a compound that may disrupt the fat gain process. Rosemary contains ursolic acid, which can improve muscle mass and increase fat loss,” Asprey says.

Raw Grass-Fed Dairy

Woman drinking milkShutterstock

He also recommends raw grass-fed dairy. “Dairy contains conjugated linoleic acid, which is a type of fat that helps your body burn fat. It’s also rich in fat-soluble vitamins that keep your metabolism in top shape,” Asprey explains.

Cooked and Cooled White Rice

White,Rice,In,BowlShutterstock

While many people say keto is the best way to lose weight, it isn’t, says Asprey. “If you don’t get enough carbohydrates, your thyroid will slow down and your hormones will suffer. The key is to do a cyclical keto diet where you strategically add carbs every once in a while, to keep your metabolism running,” he says. “It’s essential to choose low-toxin carbs like white rice, raw honey, or a small amount of in-season fruit. A cool trick is to cook your rice with a little bit of MCT oil and then cool it in the fridge before you eat it. When you do this, the starch in the rice turns to resistant starch, which acts more like fiber and feeds your gut bacteria. You also get a significantly lower blood glucose spike when you eat rice this way. (You can reheat the rice. You don’t have to eat it cold).”

Nori and Kelp

Sheets of roasted nori seaweed wrapping​Roasted Seaweed SnacksShutterstock

Sea vegetables, including nori and kelp, “are great natural sources of iodine, which your body needs to make thyroid hormones,” says Asprey. “Your thyroid plays a huge role in controlling your metabolic rate. If you don’t have enough thyroid hormone, your metabolism will slow down. Use nori sheets to make your own sushi with your cooked and cooled rice!”

Low Mercury Seafood

Closeup horizontal photo of fresh red salmon fillet on white plate with parsley on the side and rustic wood underneath

Shutterstock

Low-mercury seafood, like wild sockeye salmon or haddock, is a great source of protein and omega-3 fats. “Some studies show that omega-3s increase your metabolic rate,” says Asprey. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Coach Reveals 10 Ways She Finally Lost 20 Pounds of Stubborn Fat

Sierra Roselyn sierra.roselyn
Copyright sierra.roselyn/Instagram
Christopher Roback
By Christopher RobackApr 23, 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.

Most of us have struggled with those stubborn final pounds that seem impossible to lose. Sierra Roselyn, a certified health coach with a background in psychology, finally cracked the code after years of trial and error. "What truly matters for weight loss is being in a caloric deficit, but that doesn't make it easy," says Sierra. She emphasizes that while countless diets and exercise strategies exist, certain approaches make sticking to a caloric deficit much more manageable. Read on to discover the 10 key strategies that helped Sierra lose her final 20 pounds and keep them off for good.

Track Your Calories

Understanding your actual caloric intake is essential for sustainable weight loss. "Tracking calories is the easiest way to ensure you'll be in a caloric deficit and therefore ensure you'll lose weight," Sierra explains in her video post. While some view calorie counting as obsessive or unnecessary, it provides certainty that your approach will work rather than just hoping various diets eventually succeed. Sierra recommends starting by meticulously tracking everything you eat for a period of time, then transitioning to a more relaxed approach once you've developed a better understanding of portion sizes and calorie contents.

Use a Flexible Calorie Deficit

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Rigid calorie targets often lead to all-or-nothing behaviors. "Unless you have a very specific deadline where you need to lose weight by a specific time, there is simply no reason to set super strict calorie targets for yourself," Sierra advises. Instead, she recommends a flexible approach where you allow yourself to eat more on some days and less on others. This flexibility makes the process more enjoyable and sustainable since you can adjust your calorie intake to fit your lifestyle. Sierra suggests figuring out your maintenance calories and then setting a broad calorie range under that number for sustainable weight loss.

Prioritize Protein

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

When most people say they want to lose weight, what they really want is to lose fat while preserving muscle. "Eating enough protein along with resistance training ensures that more of the weight you're losing will come from body fat rather than muscle mass," Sierra points out. Protein is also the most satiating macronutrient, helping manage hunger levels and keeping you satisfied longer. While tracking all macronutrients isn't necessary for most people, Sierra recommends consuming around 0.8 to 1 gram of protein per pound of your goal body weight daily to maintain muscle mass during weight loss.

Try Intermittent Fasting

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Controlling when you eat can make maintaining a caloric deficit easier. "It's just easier to eat less and control what you're eating when you aren't eating as frequently throughout the day," Sierra explains. By condensing your eating into a shorter window, you can enjoy larger, more satisfying meals while still staying within your calorie targets. Sierra suggests focusing on eating 2-4 times daily, including snacks, within a 6-12 hour window. This approach particularly benefits those who prefer feeling fully satisfied from larger meals rather than eating smaller portions throughout the day.

Focus on Low-Calorie Density Foods

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

The types of foods you eat dramatically impact how satisfied you feel while in a caloric deficit. "We want to focus on foods that will provide the most amount of bulk and volume for the least amount of calories," Sierra recommends. For example, 100g of strawberries contains about 30 calories, while the same weight of chocolate contains roughly 500 calories. By prioritizing foods with high water and fiber content, like fruits and vegetables, you can eat much larger portions while still losing weight. Sierra emphasizes that this doesn't mean eliminating higher-calorie foods entirely, but making smarter choices with your limited calorie budget.

Eat Foods You Genuinely Enjoy

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

No diet works if you can't stick to it long-term. "If you don't enjoy your diet, how can you expect to stick to it?" Sierra asks. Instead of forcing yourself to eat bland "diet foods," find healthy, low-calorie options you actually like. Sierra suggests using spices, seasonings, and no-calorie sweeteners to make healthier foods more appealing. She also recommends incorporating fruits and vegetables into meals you already enjoy rather than eating them separately. By creating delicious, weight-loss-friendly versions of your favorite foods, you'll never feel deprived or restricted.

Incorporate Resistance Training

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

To transform your body shape, not just your weight, resistance training is essential. "Although resistance training isn't necessary for weight loss in itself, it's definitely necessary for fat loss," Sierra explains. When she first attempted weight loss, she severely restricted calories without adequate protein or resistance training, resulting in a "skinny fat" appearance despite weighing less than she does now. Sierra recommends at least 2-3 full-body weight training sessions weekly to maintain muscle while losing fat, which creates that lean, toned appearance most people desire.

Walk 10,000 Steps Daily

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Increasing your daily activity through walking offers an accessible way to burn calories. "Walking is amazing because it's something we all do anyway. It's an extremely easy way to burn calories without requiring a ton of extra energy or resources," Sierra shares. Unlike intense cardio, walking doesn't stress your joints or significantly increase appetite. Sierra aimed for 10,000 steps daily, though she acknowledges this specific number isn't magical—the key is simply increasing your daily movement. She suggests tracking your current step count and gradually increasing it to find a sustainable target that works for your lifestyle.

Prime Your Mindset Daily

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Maintaining the right mindset proves crucial for lasting success. "No matter how disciplined or motivated you may be, there are going to be times when you don't feel like doing what you know you should be doing," Sierra admits. To combat this, she wrote down her "why"—her reasons for pursuing weight loss—along with daily intentions and positive thoughts. Each morning, she would read this paragraph to keep her motivation at the forefront of her mind. This practice helped her push through cravings by focusing on how good it would feel to achieve her goals rather than giving in to momentary urges.

Track Your Habits

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Breaking destructive patterns requires conscious awareness. "One of the most critical components of my recovery from binge eating was actually tracking my binge eating behavior," Sierra reveals. Each day she avoided binge eating, she would check it off in her habit tracker, gradually building a streak. As her streak grew, so did her motivation to maintain it. "I've been binge-free for well over 1,000 days now. Why would I break a 1,000-day streak, a streak that means so much to me, just for a few moments of pleasure?" Sierra suggests applying this method to any habit you want to change, checking off each successful day until the behavior becomes part of your identity. 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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