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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.

7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

Simple food switches that maximize protein while cutting calories.

Amanda_Nighbert10

Struggling to build muscle while trying to lose fat? You're not alone. Amanda Nighbert, a registered dietitian with over 18 years of experience, has cracked the code with several strategic protein swaps that help her clients preserve muscle while cutting calories. Read on to learn her proven protein switches and a game-changing calculation that makes choosing the right protein sources easier than ever.


Why Protein Choices Make or Break Your Results

"Your body doesn't store protein like other nutrients," Amanda explains in her post. "When you don't consume enough protein, you essentially shut down fat metabolism." She emphasizes that you have two options: burn fat or find protein – but your body can't do both simultaneously. "Losing weight in the form of muscle and tissue lowers your overall metabolic rate, makes it twice as likely for you to gain it all back, and makes it so much harder to reach your end goal."

The Zero Trick: Your New Food Label Secret

Before diving into the swaps, Amanda teaches a simple calculation that will transform how you evaluate protein sources. "Take the grams of protein and add a zero to that number. Compare it to the calories – you want that new number with an added zero to be close to or over your calorie goal," she advises. This trick becomes your compass for all the swaps below.

Swap #1: Egg Whites for Whole Eggs

While eggs are nutritious, Amanda recommends a strategic approach: "I like to use a two to one ratio – two parts egg whites to one part whole egg." This swap reduces calories dramatically: 30 grams of protein from whole eggs costs 420 calories, while the same protein from egg whites costs just 160 calories.

Swap #2: Low-Fat Cottage Cheese for Protein Bars

"With cottage cheese, you get 14 grams of protein for just 80 calories," Amanda shares. Compare this to protein bars: "To get 30 grams of protein from typical protein bars, you're looking at almost 700 calories." The cottage cheese swap saves you over 500 calories while delivering the same protein.

Swap #3: Lean Ground Beef for Regular

"Instead of 80/20 beef, do the 90/10 or the 92/8," Amanda recommends. "When they take out the fat, you ultimately also get more protein." This simple switch significantly reduces calories while maintaining protein content.

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Swap #4: Chicken Breast for Dark Meat

Chicken breast emerges as a protein powerhouse in Amanda's analysis. "Choose chicken breast over dark meat to maximize your protein while minimizing calories." This swap helps you get more protein per calorie consumed.

Swap #5: Canned Chicken for High-Fat Proteins

"Each can has 18 grams of protein for just 90 calories," Amanda notes about canned chicken. This convenient option provides a protein-to-calorie ratio that's hard to beat, making it an excellent swap for higher-fat protein sources.

Swap #6: Greek Yogurt for Peanut Butter

"Everyone loves to say peanut butter is a great source of protein," Amanda notes, "but what you have to realize is that peanut butter is a great source of fat." The math tells the story: "To get 30 grams of protein from peanut butter, it's going to cost you almost 800 calories." Greek yogurt provides more protein for significantly fewer calories.

Swap #7: Lean Turkey for Regular Ground Meat

When choosing ground meats, Amanda emphasizes selecting the leanest options: "Instead of when you're choosing ground chicken, ground lean turkey or ground turkey, ground chicken, choose the leanest one. Because at the end of the day, when they take out the fat, you ultimately also get more protein."

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Action Plan for Success

Making these protein swaps doesn't mean eliminating your favorite foods entirely. "At the end of the day, when you're trying to optimize your protein while staying in a caloric deficit, it's not a protein issue – it's a fat issue," Amanda emphasizes. By implementing these seven strategic swaps and using the zero trick to evaluate your choices, you can create a sustainable approach to meeting your protein needs while maintaining your caloric deficit. 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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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 build muscle while trying to lose fat? You're not alone. Amanda Nighbert, a registered dietitian with over 18 years of experience, has cracked the code with several strategic protein swaps that help her clients preserve muscle while cutting calories. Read on to learn her proven protein switches and a game-changing calculation that makes choosing the right protein sources easier than ever.


Why Protein Choices Make or Break Your Results

"Your body doesn't store protein like other nutrients," Amanda explains in her post. "When you don't consume enough protein, you essentially shut down fat metabolism." She emphasizes that you have two options: burn fat or find protein – but your body can't do both simultaneously. "Losing weight in the form of muscle and tissue lowers your overall metabolic rate, makes it twice as likely for you to gain it all back, and makes it so much harder to reach your end goal."

The Zero Trick: Your New Food Label Secret

Before diving into the swaps, Amanda teaches a simple calculation that will transform how you evaluate protein sources. "Take the grams of protein and add a zero to that number. Compare it to the calories – you want that new number with an added zero to be close to or over your calorie goal," she advises. This trick becomes your compass for all the swaps below.

Swap #1: Egg Whites for Whole Eggs

While eggs are nutritious, Amanda recommends a strategic approach: "I like to use a two to one ratio – two parts egg whites to one part whole egg." This swap reduces calories dramatically: 30 grams of protein from whole eggs costs 420 calories, while the same protein from egg whites costs just 160 calories.

Swap #2: Low-Fat Cottage Cheese for Protein Bars

"With cottage cheese, you get 14 grams of protein for just 80 calories," Amanda shares. Compare this to protein bars: "To get 30 grams of protein from typical protein bars, you're looking at almost 700 calories." The cottage cheese swap saves you over 500 calories while delivering the same protein.

Swap #3: Lean Ground Beef for Regular

"Instead of 80/20 beef, do the 90/10 or the 92/8," Amanda recommends. "When they take out the fat, you ultimately also get more protein." This simple switch significantly reduces calories while maintaining protein content.

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Swap #4: Chicken Breast for Dark Meat

Chicken breast emerges as a protein powerhouse in Amanda's analysis. "Choose chicken breast over dark meat to maximize your protein while minimizing calories." This swap helps you get more protein per calorie consumed.

Swap #5: Canned Chicken for High-Fat Proteins

"Each can has 18 grams of protein for just 90 calories," Amanda notes about canned chicken. This convenient option provides a protein-to-calorie ratio that's hard to beat, making it an excellent swap for higher-fat protein sources.

Swap #6: Greek Yogurt for Peanut Butter

"Everyone loves to say peanut butter is a great source of protein," Amanda notes, "but what you have to realize is that peanut butter is a great source of fat." The math tells the story: "To get 30 grams of protein from peanut butter, it's going to cost you almost 800 calories." Greek yogurt provides more protein for significantly fewer calories.

Swap #7: Lean Turkey for Regular Ground Meat

When choosing ground meats, Amanda emphasizes selecting the leanest options: "Instead of when you're choosing ground chicken, ground lean turkey or ground turkey, ground chicken, choose the leanest one. Because at the end of the day, when they take out the fat, you ultimately also get more protein."

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Action Plan for Success

Making these protein swaps doesn't mean eliminating your favorite foods entirely. "At the end of the day, when you're trying to optimize your protein while staying in a caloric deficit, it's not a protein issue – it's a fat issue," Amanda emphasizes. By implementing these seven strategic swaps and using the zero trick to evaluate your choices, you can create a sustainable approach to meeting your protein needs while maintaining your caloric deficit. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 ready to overhaul your diet? In a new viral video for MyProtein, Jamie Wright, MSC, BSC, accredited nutritionist, who specializes “in helping people all across the world achieve their goals without any silly fad diets,” gives a lesson in food swaps. “Making simple food swaps can have a significant beneficial impact on our overall health and our wellbeing. It can also be a really simple way of achieving your weight loss goals by creating a calorie deficit without necessarily having to start tracking everything you eat or having to do those extreme diets that cut out whole food groups or even macronutrients,” he says, going on to “explore some simple food swaps that can help you achieve your weight loss goals while also feeling physically and mentally healthier by changing some of the less nutritious foods in your diet.”


How Can Food Swaps Benefit Your Health?

“When it comes to making healthy food swaps, it's important to understand what they are and how they can benefit your overall health,” Wright explains in his post. “Healthy food swaps involve replacing unhealthy ingredients or food choices with healthier alternatives. Another way of looking at it is that by making these swaps, you are lowering your intake of processed and less healthy ingredients while increasing your consumption of nutrient-dense foods that are more beneficial to your health.” He adds that making these swaps helps give your body “the essential nutrients, vitamins, and minerals it needs for optimal health” and “can also allow you to reduce your calorie intake without necessarily feeling deprived,” he says. “By choosing healthier alternatives, you can still enjoy your diet while consuming your calories. This is particularly beneficial if you're looking to lose weight or maintain a calorie deficit.”

What Is a Calorie Deficit?

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

“Just what is a calorie deficit? I've mentioned the term a few times, but understanding what a calorie deficit is can be life-changing for those who may be struggling or have struggled with weight loss and weight loss maintenance in the past,” he says. “A calorie deficit is simply when you consume fewer calories than your body needs to maintain its current weight. In other words, you're creating an energy imbalance by consuming fewer calories than you're expanding or burning. This prompts your body to tap into its existing storage for energy, which ideally is going to be body fat, ultimately leading to weight and fat loss.” He also maintains that a calorie deficit “is a requirement” for weight loss. “This is not my opinion, and it's more of a universal truth. Anyone arguing otherwise is following some kind of diet that has simply created a calorie deficit. And to be honest, that's essentially what all weight loss diets are, no matter what way you package it. Any effective weight loss diet is heading toward the same destination: a calorie deficit. So creating a calorie deficit is essential for weight loss as it forces your body to burn stored fat for energy.”

You Need to Maintain a “Healthy, Practical Calorie Deficit”

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

It’s important to maintain a healthy, practical calorie deficit and not drastically reduce your calorie intake “as this can lead to a whole host of nasty consequences, including malnutrition, disordered eating, binge eating, rapid metabolic adaptation, loss of menstrual cycle, and a significant decline in exercise performance and recovery name just a few,” he says. “The Academy of Nutrition and Dietetics has stated that a safe and sustainable daily calorie deficit is typically around 500 calories per day, but bear in mind that even this depends on your individual needs, goals, and circumstances.”

Swap Number One: Ditch Sugary Drinks for Zero Calorie Alternatives

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

“One of the easiest swaps to make is by reducing the amount of sugar-sweetened drinks in a person's diet. These would include the likes of sugar-sweetened fizzy drinks, fruit juices, many commercially available smoothies, flavored milk, and other drinks with added sugar,” he says. “Drop the sugar-sweetened fizzy drinks for the zero-calorie alternatives. You may want to drop the fizzy drinks altogether for diluting juice or water,” he says, suggesting that you “ease yourself into having mostly water by first trying diluting juice and or flavored water options.”

Swap Number Two: Ditch Store-Bought Smoothies for Homemade Ones

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

“I'd also recommend avoiding store-bought smoothies where possible,” he says. “Homemade ones tend to be fine, but the ones you can buy in shops are often jam-packed with added sugars.

Swap Number Three: Ditch Chocolate Bars and Crisps for Protein Bars and Other Protein Snacks

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

“Try swapping out the chocolate bars and crisps for high protein alternatives like protein bars and other rich protein snacks, and even include a few more high protein yogurt and dairy products in your diet too,” he continues. “You might also want to consider the likes of lean meat, jerkies, and boiled eggs, although they can be a bit smelly. The old protein shake, edamame beans, and roasted chickpeas are some other examples that you can pick up on the go in almost any shop.”

Swap Number Four: Ditch Refined Grains for Whole Grains

Boiled quinoa in white bowl on brown wooden tableShutterstock

“Choose whole grains over refined grains,” he continues. “You want to choose whole wheat bread, brown rice, quinoa, and whole grain pasta instead of their refined counterparts alongside more protein-rich snacks. It would also be good to add in more plant-based options, too.”

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

Swap Number Five: Ditch Processed Meats for Lean Proteins

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Next, ppt for lean proteins like chicken, Turkey, fish, tofu, or legumes. Ditch processed meats like sausages and hot dogs.

Swap Number Six: Ditch Unhealthy Snacks for Nuts

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Do you tend to snack on junk and processed foods that offer no nutritional value? “You can also try snacking on nuts, seeds, and or dried fruits with no added sugar,” he says.

Swap Number Seven: Ditch Sugary Yogurt for Greek Yogurt with Fruit

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Instead of sugary sweets, like flavored yogurt loaded with sugar, choose plain Greek yogurt and other high-protein yogurt options and add your own fresh fruits or a small drizzle of honey. You can also “satisfy your sweet tooth with hydrating fruits like watermelon, cantaloupe, and berries,” he says.

RELATED:Woman Lost 42 Pounds With These 7 Simple Protein-Rich Recipes

Swap Number Eight: Ditch Fried Food for Baked, Grilled, and Roasted Versions

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

If you fry your food, you are making a mistake. “Instead of deep-fried options, opt for baked, grilled, and or roasted versions of foods like chicken, potatoes, and veggies,” he says. Using an air fryer can make cooking healthy food easy.

Tip One: Start Gradually

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

He also offers some tips “to help you make the transition and stick to your new healthy food swaps,” he says. “Most important of all, start gradually. Instead of completely overhauling your diet overnight, start by making some small changes. For example, swap one unhealthy snack a day with a healthier alternative and gradually increase the number of healthy food swaps over time. This approach allows your taste buds and habits to adapt to the new choices.”

Tip Two: Experiment with New Recipes

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

Tip two? Try experimenting with recipes. “You can explore new recipes that incorporate healthy food swaps. There are countless resources online that provide delicious, nutritious alternatives to your favorite dishes.”

RELATED:Doctor Reveals 4 Foods That Trick Your Body Into Losing Weight Like Ozempic

Tip Three: Be Mindful of Portion Sizes

Contrasting large and tiny food portions of SpaghettiShutterstock

Another helpful tip? Be mindful of portion sizes. “While healthy food swaps can support weight loss, portion control is still essential. Even nutrient-dense foods can contribute to weight gain if consumed in excessive quantities. Pay attention to portion sizes and listen to your body's hunger and fullness cues. If you're not sure about portion sizes, you can always default to our guide. Aim for a palm-sized portion of protein per meal and an equally sized serving of fruit and or veggie. Go for a clenched fist-sized portion of grains or other nutritious carbohydrate sources.”

Tip Four: Stick to a Thumb Size Portion of Fats

Vegetable fats. Woman pouring oil into frying pan on stove, closeupShutterstock

“Finally, stick to a thumb-sized portion of fats,” he says. “This isn't to say that there's anything wrong with fats. In fact, fats are plenty good for our health, but they are the most energy dense of the macronutrients, and so keeping them in check makes maintaining a healthy weight easier for most people.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 lose weight without going on a diet? It’s totally possible, according to one health expert. Vicky Justiz is a fitness trainer and influencer with millions of followers across social media platforms. In a recent video she reveals some easy ways to drop dress sizes that don’t involve dieting.


“Today we're gonna be having a little bit of a chat about how to stay in a calorie deficit to meet your fat loss goals,” she says at the start of the clip. “So if your goal is to lose fat, to lose belly fat, to tone up, to get all snatched, to get a small waist, I got you.” We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tips.

Calculate Your BMR

Vicky_Justiz1Vicky Justiz/YouTube

She continues to explain that “losing fat is not just about exercise, about doing a bunch of cardio, it's also about getting your nutrition right, and that includes being in a calorie deficit. So let's break down what a calorie deficit even means,” she says, stating that a calorie deficit means burning more calories than you consume. She elaborates that a lot of people fail to calculate correctly because they only count the calories burned during exercise. “So your body already burns a certain amount of calories at rest. This is called your resting metabolic rate, also known as RMR,” she says. You need to add your resting rate to your “move” calories, which you can do using an online calculator. Once you find your BMR, you can use the approximation to “help you stay on track.”

Collingwood agrees that your total calories burned each day is a combination of your resting metabolism with the addition of calories burned “digesting food, doing daily activities like just walking around the house, store, work, etc., and then finally the exercise calories,” she says. “Every day is different depending on your daily activity and exercise calories, but the resting metabolism will pretty much stay consistent unless you have major weight or body composition changes.”

Don’t Be Too Specific with Calorie Counting

Vicky_Justiz6Vicky Justiz/YouTube

She doesn’t recommend counting calories “to a specific fraction” because “it's not gonna be accurate,” and “it's not gonna be fun,” she says. “So how do we actually stay in a calorie deficit without spending every second of our lives counting our calories?” Counting calories exactly is not fun, “but it is good to have an idea of how many you need and how many are in the foods you are eating throughout the day,” notes Collingwood.

Nutrient Dense vs. Calorie Dense Food

Vicky_Justiz3Vicky Justiz/YouTube

She adds that “what helps a lot with feeling full and satisfied while you're in a calorie deficit is prioritizing nutrient-dense foods and minimizing calorie-dense foods.”

Nutrient Dense Foods

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

“Nutrient-dense foods are any kind of foods that have a lot of nutrients per calorie,” she explains, offering the examples of veggies, whole grains, eggs, and lean meats, “just like anything that has a lot of nutrients.” Because they've got a lot of nutrients, “they can help keep you full without being too calorie-dense.”

Calorie Dense Foods

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Then there are calorie dense foods, including junk foods, sweets, “even oils like olive oil is calorie dense,” she says. “However, olive oil also has a lot of nutrients. So it's kind of like both. So obviously, oil should not be avoided. I use olive oil in everything, but if you're trying to stay in a calorie deficit, you're not gonna be drenching all your food in like five tablespoons of oil.”

Make “Simple Swaps”

Vicky_Justiz7Vicky Justiz/YouTube

“Sometimes it's all about making a simple swap,” she says. “Instead of having a huge, huge plate of rice and a little bit of protein, cut that rice in half. Add a bunch of veggies to your plate and increase the protein a little bit and you'll be feeling that meal a lot more satisfied and with probably the same or less amount of calories.” Collingwood loves the idea of filling up on nutrient dense foods, “which also tend to have a higher water, fiber, and protein content to keep you feeling full and satisfied,” she points out.

Eat Foods with High Water Content

Fresh sliced watermelon wooden backgroundShutterstock

Another trick? “Focus on foods that have high water content,” she says, using the example of watermelon. “You find yourself feeling hungry like you are, just not satisfied. Eat a whole watermelon. I mean, maybe not a whole watermelon, but eat some watermelon,” she says. Other examples include hard boiled eggs and cucumbers.

Eat Lots of Protein

Vicky_Justiz11Vicky Justiz/YouTube

“Another thing you should be doing is having a lot of protein,” she said, specifying that “at least around 30% of your calories should be coming from protein,” which you should include in every meal. “A lot of people have this misconception that protein is only for growing muscle and it is not. Muscle helps you stay really full. So it also helps sustain a calorie deficit. So I try to include some protein every single meal.”

Have Protein After Workouts

Vicky_Justiz12Vicky Justiz/YouTube

“And after my workouts, I always have some kind of protein source,” she says, mentioning protein shakes and protein bars. While “you should try to get most of your protein from like your food sources,” supplementing with protein can be helpful. “It's what I do that helps me keep my protein intake up. It's just also a lot more convenient for me.”

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

Use Protein Bars as a Sweet Treat

Vicky_Justiz4Vicky Justiz/YouTube

She also suggests using protein bars as an “alternative” to a candy bar or sweet treat. “It's a great alternative to having a candy bar or something that you eat and it still leaves you feeling kind of empty afterwards,” she says, adding that it satisfies her “crazy sweet tooth.” Any way you can get protein is good, as it helps keep you full, notes Collingwood. “Real food sources like meat, eggs, greek yogurt, cheese, legumes, etc. are good choices, but some protein bars and shakes can definitely fit as a replacement for sugary candy bars or high calorie coffee drinks,” she says.

RELATED: 3 Science-Based Workouts to Boost Your Fitness

Avoid Snacking

Vicky_Justiz10Vicky Justiz/YouTube

Finally, she reveals that she avoids snacking. “I know that the habit a lot of people have, but snacking can really be a culprit. I try not to snack much. I just try to make sure my meals are nutritious and delicious and I feel satisfied after them and it kind of reduces my craving to snack on food,” she concludes.

Having a snack between meals is not the problem, “it is what and how much we are snacking on that can really make the difference between a good snack that can bridge appetite to a high calorie addition to your day that could contribute more calories than you need,” says Collingwood.

💪🔥Body Booster: Try adding protein to all of your meals, and slipping in a protein shake or bar when you aren’t getting enough.

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.

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.


Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Louise Rodhouse
Louise Rodhouse/YouTube
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.

Standing in front of the fridge, trying to figure out what to eat while staying on track with your weight loss goals? It's a daily battle that many of us face, often feeling like we have to give up everything we love to see results. Louise Rodhouse, a 29-year-old mum-of-two from Slough, United Kingdom, knows this frustration all too well. After losing an incredible 120 pounds in just 14 months—going from a size 22 to a size 8—she's living proof that sustainable weight loss is possible. "The best way to lose weight is to eat the most amount of food for the smallest amount of calories and not feel like you are deprived," Louise explains.


Ready to discover how simple changes to your daily meals could transform your weight loss journey? Let's dive into Louise's proven food swaps that helped her shed the pounds while still enjoying her meals.

Understanding Calorie Deficit: The Foundation of Weight Loss

"When we want to lose weight, we need to be in a calorie deficit," Louise explains in her post. "This just means that our body is burning more calories than we are consuming." She emphasizes that it's not about eliminating foods entirely: "Sometimes we feel like we have to cut out all of the foods we like in order to lose weight, and that's not the case. We just have to be smart about it."

Breakfast Revolution: Start Your Day Right

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

Morning choices set the tone for your entire day. "Popular cereal, Kellogg's Corn Flakes, for a hundred grams has 357 calories," Louise shares. Her solution? "Switch to oatmeal, which is only 68 calories per hundred grams. I've never had a bowl of cornflakes and been full up, but oatmeal keeps you satisfied."

RELATED: 5 Easy-to-Follow Rules for Cutting Sugar Without Feeling Deprived

Smart Protein Choices: More Satisfaction, Fewer Calories

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Louise discovered that protein choices make a huge difference. "For chicken legs and thighs, I swapped to chicken breast. A hundred grams of cooked chicken legs is around 218 calories, whereas a hundred grams of chicken breast is 138 calories," she explains. "You're literally still eating chicken, but you are saving so many calories just swapping the type."

Beverage Game-Changers: Don't Drink Your Calories

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"A can of Coke is 139 calories," Louise points out. "Imagine wasting 139 calories on a can of Coke when you could have Pepsi Max for just two calories." For juice lovers, she offers another solution: "A cup of orange juice is 111 calories, but sugar-free squash is only five calories. Not everyone wants to drink water, so this is a sustainable change."

Snack Smart: Volume Eating Secrets

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"You know them big bags of Doritos you want to sit with at nighttime and watch a movie? For a hundred grams, it's 500 calories," Louise reveals. Her solution? "I swap that for popcorn that I pop in my air popper. For 375 calories, you get three to four times as much food."

RELATED: Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make

Sauce and Seasoning Strategies

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"A tablespoon of mayo is 90 calories," Louise shares. "I switched to lighter than light mayo, which is just 11 calories per tablespoon." She also transformed her syrup habits: "A hundred grams of maple syrup is 260 calories, but skinny syrups are just four calories. You're literally cutting off 256 calories just by making that swap."

Cooking Methods Matter

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"A tablespoon of oil is legit 120 calories," Louise emphasizes. "Adding oil to your food will boost up your calories massively." Her solution? "I use Fry Light, a one-calorie spray. You're literally saving so many calories by just making that swap."

Sweet Treats Reimagined

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"A pot of Ben & Jerry's is 1,350 calories," Louise reveals. "But Halo Top ice cream is only 320 calories per pot. You're literally saving over a thousand calories." For biscuit lovers, she offers another tip: "A chocolate digestive is 84 calories, but rich tea fingers are only 23 calories each. You can have four rich tea fingers for about the same calories as one digestive."

Dairy Alternatives That Work

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"Full-fat milk for a hundred milliliters is 68 calories," Louise notes. Her progression to better choices was strategic: "You can swap that for skimmed milk at 35 calories, or do what I did and switch to unsweetened almond milk for just 13 calories per hundred milliliters."

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

Quick Fixes for Everyday Foods

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Louise found smart alternatives for daily staples. "A teaspoon of sugar is 16 calories, but sweetener is just two calories," she shares. "For jam lovers, a tablespoon of regular jam is 56 calories, but skinny food co-jam is just seven calories per tablespoon."

Making It Sustainable

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"Instead of having takeaways, make the food yourself in a lower-calorie way," Louise advises. "A pizza will be loads of calories, but you can make a wrap pizza with a lower calorie wrap and save so much more calories." She emphasizes the importance of finding alternatives you enjoy: "You need to be able to enjoy your diet and that's what this is about."

The key to Louise's success wasn't just about making these swaps—it was about finding alternatives she genuinely enjoyed. "These are foods that I personally enjoy for a lot less calories," she explains. "I really find it has helped and worked, and I enjoy my diet the way I eat, yet it's helped me keep the weight off." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dusty Young  Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
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.

The age-old weight loss dilemma: How do you satisfy your hunger while cutting calories? Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that's taking social media by storm. The self-described "recovering fat kid" has compiled a game-changing list of 50 nearly zero-calorie foods that could transform your weight loss journey – and the best part? You can eat them virtually guilt-free.

"The math of weight loss is simple: you need to consume fewer calories than you burn," Young explains in his post. "But that doesn't mean you have to go hungry." His viral posts reveal a strategic approach to weight management that focuses on low-calorie, high-volume foods that keep you satisfied while maintaining a caloric deficit.

Young's method isn't just about what to eat – it's about how to eat smart. He advocates for loading up on nutrient-rich, filling foods that won't derail your calorie goals. His three-pronged strategy includes using these foods to bulk up meals, snacking on them between meals to manage hunger, and combining them with protein for lasting satiety.

Ready to transform your weight loss journey? Keep reading to discover all 50 zero-calorie foods (sorted by calories per 100g) that could change the way you think about dieting forever. Your path to sustainable weight loss starts here.

50.Cottage cheese (fat-free): 48 calories

Packed with protein and calcium, fat-free cottage cheese supports muscle maintenance and bone health. It's a creamy, satisfying addition to meals—spread it on toast, mix it into smoothies, or pair it with fruit for a balanced snack.

49.White fish (like cod): 48 calories

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Lean, high in protein, and low in calories, white fish like cod helps build muscle while keeping you full. Try it grilled with lemon and herbs for a light but flavorful meal.

48.Cranberries (fresh): 46 calories

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These tart little berries are loaded with antioxidants and vitamin C, great for immune support. Toss them into oatmeal, blend them into smoothies, or add them to a salad for a refreshing zing.

47.Raspberries: 45 calories

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With a high fiber content and natural sweetness, raspberries keep digestion in check while satisfying sugar cravings. Sprinkle them on yogurt or enjoy a handful as a low-calorie snack.

46.Blueberries: 45 calories

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Known for their brain-boosting antioxidants, blueberries are also packed with vitamin C. Eat them fresh, frozen, or blended into a protein shake for an easy nutrition boost.

45.Edamame (boiled): 44 calories

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A plant-based protein powerhouse, edamame is rich in fiber and essential nutrients. Snack on them with a pinch of sea salt or toss them into salads for extra protein.

44.Brussels sprouts: 43 calories

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These mini cabbages are loaded with fiber, vitamin K, and antioxidants that support digestion and overall health. Roast them with olive oil for a crispy, caramelized side dish.

43.Blackberries: 43 calories

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A fiber-rich berry packed with vitamin C, blackberries help with digestion and immune function. They taste great in smoothies, yogurt, or straight out of the container.

42.Papaya: 43 calories

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This tropical fruit is full of vitamin C and digestive enzymes that support gut health. Enjoy it fresh, blended into a smoothie, or sprinkled with a dash of lime juice.

41.Sugar snap peas: 42 calories

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Crunchy, naturally sweet, and full of vitamin C, sugar snap peas make the perfect guilt-free snack. Eat them raw or toss them into stir-fries for extra texture.

40.Grapefruit: 42 calories

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Loaded with vitamin C and hydration-boosting properties, grapefruit is known for supporting metabolism. Eat half a grapefruit in the morning for a refreshing start to the day.

39.Carrots: 41 calories

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A top source of beta-carotene, carrots support eye health and provide natural sweetness. Munch on them raw with hummus or roast them for a delicious side.

38.Miso soup: 40 calories

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Fermented miso paste gives this soup gut-friendly probiotics while keeping calories low. Sip on it as a light starter to curb hunger before meals.

37.Honeydew melon: 36 calories

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High in water and vitamin C, honeydew is a refreshing way to stay hydrated. Enjoy chilled cubes as a snack or blend it into a smoothie for a cooling treat.

36.Kale: 35 calories

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This leafy green is packed with vitamins A, C, and K, plus antioxidants for overall health. Add it to salads, blend it into smoothies, or bake it into crispy kale chips.

35.Pumpkin puree: 35 calories

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Low in calories but high in fiber and beta-carotene, pumpkin puree is great for digestion and eye health. Stir it into oatmeal, yogurt, or soups for a seasonal boost.

34.Broccoli: 34 calories

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A nutrient-dense veggie, broccoli is rich in fiber, vitamin C, and antioxidants. Steam it, roast it, or toss it into stir-fries for a satisfying crunch.

33.Cantaloupe: 34 calories

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This juicy melon delivers vitamins A and C while keeping you hydrated. Eat it as a snack or add it to a fruit salad for natural sweetness.

32.Okra: 33 calories

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A unique veggie with gut-friendly fiber, okra supports digestion and heart health. Sauté it, add it to soups, or try it roasted for a crispy treat.

31.Strawberries: 32 calories

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Low in calories but high in vitamin C and antioxidants, strawberries are a deliciously healthy treat. Slice them over oatmeal, yogurt, or eat them on their own for a naturally sweet snack.

30.Green Beans: 31 calories

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A fiber-rich veggie packed with vitamins C and K, green beans support digestion and bone health. Enjoy them steamed, sautéed, or roasted for a low-calorie side dish.

29.Leeks: 31 calories

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Mildly sweet and loaded with prebiotics, leeks support gut health and digestion. Use them in soups, stir-fries, or roasted with a drizzle of olive oil.

28.Watermelon: 30 calories

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With over 90% water content, watermelon keeps you hydrated while delivering a dose of vitamin C. Enjoy fresh slices on hot days or blend it into a refreshing drink.

27.Red Peppers: 27-30 calories

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Red bell peppers are high in vitamin C and antioxidants, supporting skin and immune health. Eat them raw with hummus, roast them for a smoky flavor, or add to stir-fries.

26.Turnips: 28 calories

Bunch of purple and yellow turnips on a rustic wooden table.Shutterstock

A low-calorie root vegetable rich in fiber and vitamin C, turnips help digestion and immunity. Roast them like potatoes, mash them, or slice them into soups.

25.Banana Peppers: 27 calories

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Mildly spicy and tangy, banana peppers are loaded with vitamin C and add a zesty kick to meals. Use them in salads, sandwiches, or as a crunchy snack.

24.Eggplant: 25 calories

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Full of fiber and antioxidants, eggplant is a heart-healthy, versatile veggie. Grill it, roast it, or use it in low-calorie pasta dishes for extra texture.

23.Cabbage (Green): 25 calories

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A crunchy, fiber-packed vegetable that supports digestion and heart health. Shred it for slaws, stir-fry it, or add it to soups for a nutrient boost.

22.Cauliflower: 25 calories

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A low-calorie alternative to starchy carbs, cauliflower is high in fiber and vitamin C. Roast it, mash it like potatoes, or blend into a creamy soup.

21.Cauliflower Rice: 25 calories

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A great low-carb swap for regular rice, cauliflower rice is packed with fiber and nutrients. Sauté it with garlic and herbs for a light, flavorful side dish.

20.Arugula: 25 calories

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This peppery green is rich in antioxidants and vitamin K, supporting bone and heart health. Toss it into salads, add it to sandwiches, or mix it into pasta dishes.

19.Salsa (fresh): 25 calories

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Made from fresh tomatoes, onions, and peppers, salsa is low in calories but big on flavor. Spoon it over grilled chicken, eggs, or salads for a tangy kick.

18.Water Chestnuts: 24 calories

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These crunchy, water-filled veggies are low in calories and high in antioxidants. Add them to stir-fries, salads, or soups for extra texture.

17.Radicchio: 23 calories

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A slightly bitter leafy vegetable, radicchio is full of fiber and antioxidants that aid digestion. Grill it, toss it into salads, or pair it with balsamic for a delicious contrast.

16.Spinach: 23 calories

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Packed with iron, fiber, and vitamins A and C, spinach supports overall health. Add it to smoothies, salads, or omelets for a nutrient boost.

15.Spinach (cooked): 23 calories

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Cooking spinach enhances its iron absorption while keeping it low in calories. Sauté it with garlic, toss it into soups, or mix it into pasta dishes for a nutritious touch.

14.Mushrooms: 22 calories

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Low in calories but high in flavor, mushrooms provide important minerals like selenium and potassium. Sauté them, toss them into soups, or use them as a meat substitute in burgers and stir-fries.

13.Asparagus: 20 calories

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A natural diuretic, asparagus helps reduce bloating while delivering vitamins A, C, and K. Roast it with olive oil, steam it, or chop it into salads for a fresh crunch.

12.Bell Peppers: 20 calories

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Loaded with vitamin C and antioxidants, bell peppers support immune health while adding natural sweetness to meals. Enjoy them raw, roasted, or stuffed with lean protein for a satisfying dish.

11.Sauerkraut: 19 calories

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Fermented and full of probiotics, sauerkraut supports gut health and digestion. Add it to sandwiches, salads, or eat it as a tangy side dish.

10.Tomato: 18 calories

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Rich in lycopene, an antioxidant linked to heart health, tomatoes are both nutritious and hydrating. Eat them fresh in salads, blend them into sauces, or snack on cherry tomatoes.

9.Zucchini: 17 calories

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A versatile, fiber-rich veggie that’s great for digestion, zucchini is perfect for low-carb meals. Spiralize it into zoodles, roast it, or add it to stir-fries.

8.Celery: 16 calories

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Mostly water but packed with fiber, celery keeps you hydrated and full. Dip it in hummus, add it to soups, or enjoy it as a crunchy snack.

7.Radish: 16 calories

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A peppery, crunchy veggie with detoxifying properties, radishes support digestion and hydration. Slice them into salads, eat them raw, or pickle them for extra flavor.

6.Kimchi: 15 calories

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This spicy, fermented Korean dish is packed with probiotics that promote gut health. Enjoy it as a side dish, mix it into stir-fries, or top off your favorite grain bowl.

5.Broth (chicken or vegetable): 15 calories

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A low-calorie way to add flavor, broth is rich in minerals and helps with hydration. Use it as a base for soups, stews, or sip it warm as a light, savory snack.

4.Lettuce (Iceberg): 14 calories

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Crisp and refreshing, iceberg lettuce is mostly water but still provides fiber and hydration. Use it as a base for salads, in wraps, or as a crunchy burger topping.

3.Cucumber: 12 calories

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With high water content and a refreshing crunch, cucumbers help with hydration and digestion. Slice them into salads, infuse them in water, or snack on them plain.

2.Dill Pickles: 12 calories

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Tangy and satisfying, dill pickles add a crunchy, salty kick without many calories. Enjoy them as a snack, chop them into salads, or add them to sandwiches.

1.Sugar-free Jello: 11 calories

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free

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A light, guilt-free dessert, sugar-free Jello satisfies your sweet tooth with almost no calories. Enjoy it on its own or mix it with fruit for extra flavor and texture. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/YouTube
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.

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

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The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

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With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

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

Target Side Core Muscles

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The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

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This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

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This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

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"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

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On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

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The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Allie Janszen alliejanszen
Copyright alliejanszen/Instagram

Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

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

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

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

Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.