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

5 Nutritionist-Approved Breakfasts for Fat Loss

These delicious morning meals will fuel your body to burn fat.

Leah Suzanne
By Leah SuzanneMay 01, 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.

Tara Collingwood dietdivatara
Top 9 High-Protein Snacks That Burn Fat and Keep You Full, Says a Nutritionist
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Leah Suzanne
By Leah SuzanneMay 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Nutrition & Diet

Are you trying to lose weight? It might seem like a good idea to skip breakfast altogether. However, according to our in-house RDN, this isn’t a good idea. “When trying to lose body fat, the key is to eat something in the morning to kick start the metabolism, but make sure it lasts and you aren’t hungry an hour later,” Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, Body Network’s Resident Registered Dietitian Nutritionist, and co-author of Flat Belly Cookbook for Dummies, explains. “To achieve lasting fullness, focus on protein, healthy fats, fiber, and slower-digesting carbs. This combination helps you stay full longer, curb cravings, and keep blood sugar levels stable,” she continues. Here are some great breakfast options for weight loss, as prescribed by Collingwood.

Greek Yogurt with Berries and Chia Seeds

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.

The first breakfast she recommends? A bowl of Greek yogurt topped with berries and chia seeds. “High in protein, antioxidants, and fiber for a filling meal,” she says. Make sure your Greek yogurt isn’t sweetened, as that will add calories to the mix.

Vegetable Omelet

Egg concept.Woman hands broken egg flows into a bowl for making egg menu.chicken eggs for good health high protein the best for Ketogenic diet program.​8. Protein-Packed OmeletShutterstock

Eggs are always a great idea if you're trying to meet your protein goals. Collingwood’s next go-to breakfast for fat loss? An omelet with vegetables. “Low-carb, packed with protein and fiber,” she says. If you want to reduce cholesterol and fat, you can substitute one or two of the yolks with egg whites only.

Oatmeal with Protein Powder and Berries

Healthy,Oatmeal,Served,With,Berries,,Chocolate,Chips,,Almonds,And,Honey.​High-Protein Berry OatmealShutterstock

Another breakfast option if you are craving something sweet is oatmeal mixed with a scoop of protein powder and a handful of berries. “Slow-digesting carbs + protein + fiber = lasting energy,” she says.

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.10 Smoothie Recipes to Lose Weight in 30 DaysShutterstock

Another great sweet breakfast? A smoothie with protein powder, spinach, berries, and avocado. “Quick, nutrient-packed, and customizable,” Collingwood says.

Cottage Cheese Bowl

Cottage cheese with radish and cucumberCottage Cheese​Shutterstock

Cottage cheese is an excellent source of protein. Collingwood adds cucumber, tomatoes, and a sprinkle of flaxseeds. “High-protein, low-calorie, very filling,” she says about the concoction.

Whole Grain Avocado Toast with Egg

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

Collingwood’s last breakfast item is a healthier avocado toast, “whole-grain toast with avocado and a poached egg,” she says. “Good mix of fiber, healthy fats, and protein.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

5 Nutritionist-Approved Breakfasts for Fat Loss

Tara Collingwood dietdivatara
Top 9 High-Protein Snacks That Burn Fat and Keep You Full, Says a Nutritionist
Copyright dietdivatara/Instagram
Leah Suzanne
By Leah SuzanneMay 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

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

Are you trying to lose weight? It might seem like a good idea to skip breakfast altogether. However, according to our in-house RDN, this isn’t a good idea. “When trying to lose body fat, the key is to eat something in the morning to kick start the metabolism, but make sure it lasts and you aren’t hungry an hour later,” Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, Body Network’s Resident Registered Dietitian Nutritionist, and co-author of Flat Belly Cookbook for Dummies, explains. “To achieve lasting fullness, focus on protein, healthy fats, fiber, and slower-digesting carbs. This combination helps you stay full longer, curb cravings, and keep blood sugar levels stable,” she continues. Here are some great breakfast options for weight loss, as prescribed by Collingwood.

Greek Yogurt with Berries and Chia Seeds

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.

The first breakfast she recommends? A bowl of Greek yogurt topped with berries and chia seeds. “High in protein, antioxidants, and fiber for a filling meal,” she says. Make sure your Greek yogurt isn’t sweetened, as that will add calories to the mix.

Vegetable Omelet

Egg concept.Woman hands broken egg flows into a bowl for making egg menu.chicken eggs for good health high protein the best for Ketogenic diet program.​8. Protein-Packed OmeletShutterstock

Eggs are always a great idea if you're trying to meet your protein goals. Collingwood’s next go-to breakfast for fat loss? An omelet with vegetables. “Low-carb, packed with protein and fiber,” she says. If you want to reduce cholesterol and fat, you can substitute one or two of the yolks with egg whites only.

Oatmeal with Protein Powder and Berries

Healthy,Oatmeal,Served,With,Berries,,Chocolate,Chips,,Almonds,And,Honey.​High-Protein Berry OatmealShutterstock

Another breakfast option if you are craving something sweet is oatmeal mixed with a scoop of protein powder and a handful of berries. “Slow-digesting carbs + protein + fiber = lasting energy,” she says.

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.10 Smoothie Recipes to Lose Weight in 30 DaysShutterstock

Another great sweet breakfast? A smoothie with protein powder, spinach, berries, and avocado. “Quick, nutrient-packed, and customizable,” Collingwood says.

Cottage Cheese Bowl

Cottage cheese with radish and cucumberCottage Cheese​Shutterstock

Cottage cheese is an excellent source of protein. Collingwood adds cucumber, tomatoes, and a sprinkle of flaxseeds. “High-protein, low-calorie, very filling,” she says about the concoction.

Whole Grain Avocado Toast with Egg

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

Collingwood’s last breakfast item is a healthier avocado toast, “whole-grain toast with avocado and a poached egg,” she says. “Good mix of fiber, healthy fats, and protein.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

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Leah Suzanne
By Leah SuzanneApr 24, 2025
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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 trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

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

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

Aim for 30 Grams of Protein

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

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

Some examples:

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

Here’s What to Do When Traveling

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

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

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

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

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

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

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

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

Nutrition & Diet

Top 8 Superfood Breakfasts You Should Eat Every Day to Lose Weight

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By Ferozan MastJul 03, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

A good breakfast can make a big difference to how you feel for the whole day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” Here are eight breakfasts packed with superfoods to help with weight loss and start the day off on the best note.

Berries and Yogurt

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A yogurt and fruit bowl with added seeds/grains/nuts is a great option for a healthy, delicious breakfast. “The fruit is not a token sprinkle, nor a decorative touch,” Monique Tello, MD, MPH, tells Harvard Health. “The fruit makes up the bulk of this meal. There’s fiber in the fruit and plant sugars in their natural form, not to mention healthy fat in the nuts and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied for longer. We won’t get the insulin spike that triggers hunger pangs (unlike when we eat processed carbs).”

RELATED: 10 Fat-Blasting Habits That Keep Chalene Johnson in Top Form Ever at 55

Overnight Oats

Mixed,Berries,Overnight,Oats,With,Almond,Flakes,In,Glass,Jar,Shutterstock

Overnight oats are a convenient, healthy breakfast option. “Many breakfast foods can be prepped in advance or require very little preparation,” Furman says. “One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk (any kind) and put in the refrigerator the night before and is ready to eat in the morning – no cooking required!”

Eggs or Egg Whites

Poached eggsShutterstock

Eggs are versatile, delicious, and packed with nutrients. “Many breakfast meats are high in sodium and saturated fat, which could increase your low-density lipoprotein (LDL, otherwise known as ‘bad’) cholesterol levels,” registered dietitian Melinda Gong tells UC Davis Health. “Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E. If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”

Whole Grain Cereal

Whole grain cereal in a bow on a blue backgroundShutterstock

Try a whole grain cereal packed with fiber to start the day on the right foot. “A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitian Regina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving. Hot or cold, remember to pair your cereal with milk, Greek yogurt, fruit, nuts, or seeds for an additional boost of protein, vitamins, and other healthful ingredients.”

RELATED: I Lost 32 Pounds and Got Into the Best Shape of My Life With Walking and These Key Changes

Healthy Fats

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

Opt for a breakfast that contains healthy fats. “Healthy fats come from foods like avocados, olive oil, nuts, seeds, oily fish, and eggs,” Sammie Gill, RD, tells Zoe. “For breakfast, you might have:

– Toast with avocado, nut butter, hummus, egg, or tahini.

– Scrambled eggs and smoked salmon

– Greek yogurt with seeds and nuts

– Homemade granola with plenty of seeds and nuts

– Chia seed pudding with berries

– A cheese, tomato, and spinach omelet.”

Tofu

Organic,Raw,Soy,TofuShutterstock

Protein is important for weight loss, muscle growth, and satiety. “If you’re looking for plant-based protein options, tofu is a winner for making an egg-like scramble,” Gong says. “You can also cut the tofu into slices and pan fry it to create a patty in place of meat.”

When To Eat?

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Remember, breakfast doesn’t necessarily have to be eaten first thing in the morning. “The great thing about breakfast is that its timing can be flexible,” Furman says. “Even if you don’t eat immediately after waking up, try to make sure to space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.”

RELATED: Stop These 20 Habits and Watch the Pounds Melt Away

Avoid These Foods

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So, what should you avoid for breakfast? “The main foods that I would recommend limiting in the morning are processed cereals or pastries, which contain a lot of added sugars and little nutritional value,” Furman says. “As well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.” 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
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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.

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6 Tasty Foods for Weight Loss

Amisha Sharma pocketdiets
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Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

She Lost 50 Pounds in 6 Months With These 7 Strategies

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Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Fitness Coach Addie Gibson lost 50 pounds in six months by making some very simple changes. Gibson details her weight loss journey online, explaining exactly how she torched the fat and got fit. One major part of her fitness routine was being active every single day, which helped boost her metabolism and made her regimen even more effective. Here’s exactly how she did it.

Strength Training

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#stitch with @Addie Gibson 3 things i did to lose 50lbs! #weightloss #weightlosstransformations #fitnesscoach

Gibson did strength training 3-4 times a week. “Strength training helps you lose weight and keep it off by building muscle tissue,” according to Corewell Health. “The more muscle mass you have, the higher your metabolic rate tends to be. More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.”

Aerobic Exercise Every Day

Gibson walked 10k steps every day, which is a highly effective form of aerobic exercise. “As a general goal, aim for at least 30 minutes of physical activity every day,” says the Mayo Clinic. “If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.”

Calorie Deficit

Gibson made sure she was eating fewer calories than she was burning off. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

Lots of Water

Gibson drank a gallon of water a day as part of her weight loss program. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain," Melina Jampolis, an internist and board-certified physician nutrition specialist, tells Johns Hopkins University. "You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories."

Healthy Snacks

Gibson indulged in low-calorie, high-volume snacks like watermelon with Tajin seasoning. “Because 90% of a watermelon’s weight is water, it’s one of the best fruits to eat if you’re trying to lose weight,” according to Keck Medicine. “A 100-gram serving contains only 30 calories. It’s also a great source of an amino acid called arginine, which has been shown to help burn fat quickly.”

High-Protein Coffee

Gibson added protein to her coffee for an extra boost. “You can use protein coffee as a meal replacement. It's a quick and easy way to fuel up for a busy morning,” registered dietitian Kimmie Sharp, MMN, RDN, LMNT, LD, tells UNL Health. “However, many powders lack essential vitamins, minerals or healthy fats. Some protein powders contain much more protein than you need, which could cause weight gain. If your goal is to lose weight, a shake specifically formulated to replace a meal is a better option.”

Creatine Supplements

Gibson takes creatine supplements to support her fitness regimen. “Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance,” says the Mayo Clinic. “Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition.”

💪🔥Body Booster: Even taking a brisk walk can help burn fat and boost weight loss.

Fitness & Workouts

7 Bodyweight Exercises to Stay Lean Over 50

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I’m Mr. America and Here Are 7 Bodyweight Exercises I Use to Stay Lean Over 50
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Leah Suzanne
By Leah SuzanneMay 03, 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 over fifty, and aren’t sure what exercises to do? Does the gym overwhelm you? Or, do you just want to get a quick workout in, but don’t have any equipment? There are exercises you can do in the comfort of your own home, no extra weights needed. Body Network chatted with Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, and asked him for his expert opinion: What are the best moves to get fit after 50 that you can do at home? “Here are seven effective bodyweight exercises that can help you stay lean and strong over 50, focusing on strength, mobility, and joint-friendly movement,” he says.

Bodyweight Squats

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

The first move he recommends? Bodyweight squats.

Targets: Legs, glutes, and core

Why: Builds lower-body strength and supports mobility and balance.

Wall Push-Ups

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

Next up? Wall push-ups. “Or Knee push-ups for more challenge,” he says.

Targets: Chest, shoulders, and arms

Why: Strengthens the upper body without stressing joints.

Glute Bridges

On a yoga mat, an Asian woman does a bridge abduction training. Bridge pulses are used in a fitness studio to tone glute muscles.​ 8. The Total Core BridgeShutterstock

Glute bridges are another effective bodyweight exercise to build muscle, according to Kozma.

Targets: Glutes, hamstrings, and lower back

Why: Supports hip health and improves posture.

Step-Ups

Back view of sporty athlete having a step aerobics in a gym. Woman doing c\ufffdorner knee step​Nice to Haves: Step Benchshutterstock

Kozma is also a fan of step-ups. He recommends doing them “using stairs or a sturdy platform” if you don’t have a step tool.

Targets: Quads, hamstrings, and glutes

Why: Great for leg strength and balance.

Bird-Dog

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

Bird dogs are another great exercise you can do at home without any weights.

Targets: Core and lower back

Why: Enhances stability and supports spine health.

Plank

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core muscles​6. Plank: Full-Body Stability MasterShutterstock

He also recommends planks, either on elbows or hands. The brutal exercise is great for multiple areas of your body.

Targets: Core, shoulders, and back

Why: Builds core strength and endurance.

Standing March or High Knees

Female athlete doing high knee march during drills​Beginning with Proper PreparationShutterstock

His final recommendation is the standing march or high knees, a low-impact move.

Targets: Core, legs, and cardiovascular system

Why: Boosts heart rate and coordination without jumping.

How Many Reps Should You Do?

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free space​The Sit Back SquatShutterstock

How many reps do you need to do to see results? “For beginners, it’s best to start with one set of 10 repetitions daily,” suggests Kozma. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

These 5 High-Protein Meals Will Help You Drop Body Fat

Melissa McCord fitmission.nutrition
I'm a Nutrition Coach and These 6 High-Protein Bowls Under 400 Calories Help Burn Fat
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 03, 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.

Do you want to drop body fat while eating delicious meals? One expert claims to have the perfect menu. Melissa McCord is a weight loss and macro nutrition coach who helps women over 35 get their best bodies ever with sustainable health habits. In a recent social media post, she reveals a few of the go-to meals that help her slim down fast. “5 high protein meals I eat on repeat when I want to drop body fat,” she says. “These meals are packed w/ at least 35g of protein as well as complex carbs & some healthy fats to keep you full, satisfied & in a calorie deficit for fat loss! “This day is less than 1400 cals WITH 140 grams of protein!”

Breakfast: PB Banana Protein Oatmeal

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.​Best: Vegan Protein Superfood ShakeShutterstock
  • 1/2 cup oats (40g)
  • 1 scoop whey protein (30g)
  • 1 tbsp powdered peanut butter (6g)
  • ½ cup unsweetened almond milk (120ml)
  • Top with:
  • ½ medium banana (50g)

Macros: 350 Cals | 35 Protein | 40 Carbs | 6 Fat.

Lunch: Chicken Bacon Ranch Power Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock
  • 5 oz grilled chicken breast (140g)
  • 1/4 cup cooked quinoa (35g)
  • 1.5 cups steamed broccoli (110g)
  • 1 slice Turkey bacon (chopped)
  • 2 tbsp Greek yogurt ranch (30g)

Macros: 335 Cals | 40 Protein | 21 Carbs | 10 Fat.

Dinner: Turkey & Rice Stir-Fry

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock
  • 4oz extra-lean ground turkey (112g)
  • 1/2 cup cauliflower rice (80g) + 1/4 cup jasmine rice (45g)
  • 1 tsp sesame oil (5ml)
  • 1-2 tbsp soy sauce (15-30mls)
  • Top with:
  • 1 tbsp (drizzle) light Yum Yum sauce (15g)

Macros: 340 Cals | 38 Protein | 20 Carbs | 12 Fat.

Snack 1: Yogurt with Berries

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock
  • 1/2 cup Greek yogurt (120g)
  • 1/2 cup mixed berries (70g)

Macros: 120 Cals | 15 Protein | 12 Carbs | 1 Fat

Snack 2: Apple, Nuts, and Cheese

Pistachio nuts with an apple and string cheeseShutterstock
  • 1 Small apple (160g)
  • 1 pack of 100-calorie coco-dusted almonds
  • 1 light string cheese (24g)

Macros: 250 Cals | 12 Protein | 26 Carbs | 11 Fat

Total for the Day

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

“You can adjust portions based on your needs! More oz of meat will be even more protein!” says Melissa. Total DAILY Macros: 1395 Calories | Protein 140 | 120 Carbs | 40 Fat. 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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