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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.

7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

These easy hacks will help you lose weight fast.

Leah Groth
By Leah GrothDec 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Brittney_Blanco12
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothDec 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you struggling to get into a calorie deficit – which is a non-negotiable of weight loss? Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she offers essential tips on how to do it. “7 proven calorie deficit tips to help you lose your next 20 pounds,” she wrote across the Instagram video.

Boost Your Fiber Intake to Stay Fuller Longer

Woman shows sliced avocado. Close-up of a woman scooping out an avocado pulp with a spoon. Vegetarian food concept. Foods with vitamin E, avocado oil and antioxidants. Conscious nutrition concept.Shutterstock

“Getting enough fiber is essential for feeling satisfied and supporting healthy digestion,” she writes in her post. “Aim for at least 25g of fiber daily to keep hunger in check and your digestion running smoothly.”

Great sources include:

  • Avocados
  • Raspberries
  • High-fiber bread
  • Lentils and beans

Use Multiple Metrics to Track Progress

Image of positive young Sport fitness woman posing, outdoors, taking selfie on smartphone, showing peace gestureShutterstock

Next, she recommends using multiple metrics to track progress. “The scale isn’t the only way to measure success—especially if you’re building muscle while losing fat,” she says, offering some tools to give you a fuller picture of your progress.

  • Weekly progress photos
  • Performance improvements in your workouts
  • How your clothes fit.

Get Quality Sleep to Stay on Track

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

Yes, sleeping will help you lose weight. “Poor sleep increases hunger hormones and cravings, making it harder to stick to your goals,” she writes.

  • Aim for 7–8 hours of sleep per night💤
  • Can’t sleep enough at night? Short power naps during the day can help you recharge.

Snack Smart with Low-Calorie Fruits

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare conceptShutterstock

She also recommends snacking, but sticking to smart, low-calorie fruits. “Hunger between meals? Reach for nutrient-packed, low-calorie fruits instead of processed snacks,” she says.

Some great options:

  • Berries (blueberries, strawberries, etc.)
  • Watermelon
  • Pineapple.

Walk Your Way to a Bigger Deficit

Healthy lifestyle - woman walking in city parkShutterstock

And, you can walk your way to a bigger deficit, she says. “Walking is an underrated but powerful way to increase your calorie burn,” she writes. Her tips? “Start small: Add 1,000–2,000 steps per day,” she says. “Gradually build up to 8,000–12,000 steps daily.”

Enjoy Your Favorite Foods in Moderation

Nicecream,-,Ice,Cream,Made,Of,Frozen,BananaShutterstock

And, you can enjoy your favorite foods in moderation. “Ditch the ‘all-or-nothing’ mindset. Completely cutting out your favorite foods often leads to cravings and binges,” she says. One way to do this is by planning your meals ahead. “Start with your protein sources, then add a small portion of your favorite treat,” she says. “Balance is key. You can enjoy the foods you love while still seeing progress.”

Avoid Extreme Calorie Cuts

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Finally, avoid extreme calorie cuts. “Eating too few calories (e.g., 1,200/day) might yield quick results, but it’s not sustainable and often leads to burnout,” she says. Aim for “a steady 0.5–2 pounds of weight loss per week,” she recommends. “If the weight is coming off too quickly, increase your calories slightly to stay healthy and energized.”

What to Eat for Breakfast If You Want to Be Fit

Chicken,Nest,With,Eggs.,A,Woman's,Hand,Takes,The,EggsShutterstock

In another post she reveals a sample menu of what she eats in a day to stay in shape.

3-4 eggs - High in protein and healthy fats for sustained energy, 1 cup Oikos Greek yogurt - Adds additional protein and probiotics, 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

fresh sweet potatoes on a dark rustic background.Shutterstock

Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety, 1 fist-size sweet potato - Complex carb for steady energy, Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

What to Eat for Dinner If You Want to Be Fit

Raw minced pork. Black background. Top view. Space for textShutterstock

Lean steak or ground beef (50g protein) - Hearty protein source rich in iron, 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores, Mixed veggies - Nutrient-dense to support overall health

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

woman by the open refrigerator at nightShutterstock

Egg wrap

1 tbsp powdered peanut butter (mixed with water for a creamy texture).

1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

She Lost 20 Pounds with These 8 Tips

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

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

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

7 Habits for Losing 20 Pounds in 3 Months

Mahtab Ekay fitbymahtab
I Lost 20 Pounds Using These 6 Game-Changing Hacks
Copyright fitbymahtab/Instagram
Leah Suzanne
By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to lose weight fast without going to extremes? One expert and weight loss warrior has some tips. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds in less than three months and helps others do the same. In a recent social media post, she revealed several ways to simplify the weight loss process. “If I were trying to make losing weight as easy as possible, I’d start doing these 7 things today,” she writes.

Eat a Hearty Breakfast

Her first tip is to eat a hearty meal in the morning. “Fill your breakfast with veggies, protein, and fat. This will keep you full for 4–5 hours, reduce sugar cravings, and prevent snacking or binging later,” she says.

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

Add Fiber to Your Meals

Next, add a fiber source to each meal. “Aim for 25–35g daily. Great sources include apples, pears, edamame, lentils, chickpeas, black beans, oats, and whole-grain bread,” she suggests.

Don’t Snack on Carbs

Her third tip? “Avoid snacking on carbs,” she suggests. “Save sweet cravings for dessert after a main meal instead of eating them on an empty stomach.”

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

Set Step Goals and Break Into smaller Chunks

Next, she recommends setting a daily step goal and breaking it into smaller chunks. “For example, a 20-min morning walk, two 20-min walks after meals, and a 30–40 min evening walk with your family or friends can help you easily hit 10k steps,” she says.

Hydrate

Hydration is also important. “Drink more water,” she advises. “You need half your body weight in pounds in ounces of water daily. Easy hack: get a big water bottle, fill it in the morning, and sip throughout the day.”

Amp Up Protein Intake

“Double down on your protein,” she continues. “No need for fancy recipes—just build on what you’re already eating. Add egg whites to eggs, use cottage cheese in sandwiches, or eat a full chicken breast instead of half.”

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Indulge in Dessert

Finally, indulge in sweet treats. “Have your favorite dessert daily (if you want it). Pick one dessert you love the most, enjoy it every day, and skip the rest of the sweets,” she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 85 Pounds with These Calorie Deficit Tips

Brooke Ralphs brookeralphsfit
Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothMar 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Do you want to lose more weight? According to an expert, there are ways to accelerate the process while in a calorie deficit. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and build muscle sustainably. In a recent post, she shares her expert tips on how to lose weight fast. “I went from 225 pounds to 135 pounds and couldn’t have done it without these calorie deficit tips,” she writes.

Plan Your Menu

Her first tip is to plan your menu. “Know what you're going to eat during your day. It helps you to look forward to it. Pre tracking changed everything for me because I was so excited to eat what I had planned,” she writes.

Eat Less Isn’t Always Better

Next, “less isn't better,” she points out. “So don't just try to eat as little as possible or even go under a calorie goal. Don't let your brain think you're just losing weight because you're eating less and less is the answer because less won't always be the answer,” she says. Instead “tell your brain you're eating the MOST while still losing weight.”

Eat Protein, Carbs, and Fat

It’s not just about the numbers but also what you are eating. “Knowing what your deficit calories are made up of will help you feel satiated, energetic and well balanced while in your deficit so you're not starving. Protein carbs and fat HELP YOU IN A DEFICIT,” she writes.

Know When You Are Going to Eat

Next, “know WHEN you're going to eat so you don't wait too long, start to be starving, see red and throw your plans out the window,” she says. “Knowing what and WHEN will help you stick to a plan you can be consistent with rather than flying by the seat of your pants.”

Eat to Fuel Workouts

Also, “eat to fuel your workouts WHILE being in a deficit so your main focus is still building a life, a physique, etc,” she says. What shouldn’t be your focus? "Losing one,” she says.

Cook More at Home

Just because you aren’t eating out, doesn’t mean your diet has to be boring. “Cook more at home but cook things you're excited about and make a list of things you cook and love and things you don't so you can build a personalized macro friendly cookbook,” she says.

Don’t Drink Your Calories

Don’t drink your calories on a daily basis. “Make liquid calories a special occasion not something you do often. What you do most of the time compounds over time not what you do not often,” she suggests.

Watch Out for “Healthy” But High Calorie Foods

Next, watch out for "healthy but high calorie foods," she suggests. “Meaning if you're not tracking or don't know you could be constantly grabbing food that offers healthy benefits but keeps you at maintenance calories (or even a surplus!)”

Don’t Eat Too Fast

Don’t eat too fast. “Slow down when eating and limit distractions. Don't eat while talking to someone, if you have to pee 😂 etc,” she says. “It'll make you feel like you missed the experience!”

Don’t Get Rid of Food Until You’re at Goal Weight

Her final tip? “Don't get rid of any food ‘until you're at goal weight. Plan it in so you know how to eat when you're at your goal weight. Don't use food as a reward, use it as everyday enjoyment and fuel!” she says.

Nutrition & Diet

5 People Who Lost 30 Pounds Share How

jess_pitalifts1
pitalifts/TikTok
Ferozan Mast
By Ferozan MastApr 17, 2024
Ferozan Mast
Writer
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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Losing 30 pounds is a major achievement: Research shows that for the overweight, every pound lost has a positive impact on health—including blood pressure, cholesterol, improved mobility and much more. “For example, if you weigh 200 pounds, a 5% loss is 10 pounds, dropping your weight to 190 pounds. This modest weight loss can decrease your risk for chronic diseases related to obesity,” says the CDC. There’s no one-size-fits-all method: different people respond to different tactics, but the common denominator is weight loss success. Here are five people who lost 30 pounds, sharing exactly how they did it.

Sustainable Lifestyle Changes

@jessiemgolden

You can get leaner in a chill/soft life way🤝 #longtermweightloss #sustainableweightlosstipsforwomen #weightlosstipsforwomenover35 #caloriesinvscaloriesout #fatlosshelpforwomen #intuitiveweightloss #sustainablefatlosstips #sustainableweightloss #sustainablefatloss #lowimpactworkout

Jessie (@jessiemgolden) lost 30 pounds and kept it off with what she calls a “chill, soft life way” which caused as little stress as possible. “I developed a strategy that suited my psychology,” she says. That consisted of looking at what she eats and figuring out what a trade-off might be in her diet, and how certain foods affected her metabolism. “I absolutely had a long-term view,” she says.

Calorie Deficit

@pitalifts

#weightlosstransformation #weightlossprogress #beforeandafter

TikToker Jess (@pitalifts) lost weight using the good old-fashioned calorie deficit method. Jess showed how she handled her calorie deficit without getting too stressed, focusing on protein shakes, protein chips, and low-calorie high-protein meals with vegetables. This kept her feeling satiated even while cutting calories.

RELATED:12 Ways to Eat For Your Best Body After 40

Lots of Walking

@mila.magnani

You can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy- similar to a runner’s high A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40% Here is a great video explaining the science @Dr Idz (MBBS, MRes, Dip IBLM) #pcosweightloss #sugardoors #pcosexercise #pcosworkout #pcosweightlosstips #weightlosstipsforwomen #walkingforweightloss #walkingforfatloss #insulinsensitivity

Mila (@mila.magnani) lost 30 pounds with PCOS and hypothyroidism by going on 30-40 minute walks. “You can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy—similar to a runner’s high,” she captioned the video. “A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40%”

RELATED: 5 Effective Ways to Walk to Burn Body Fat

1,700 Calories a Day

@denisehamdan

what i eat in a day that helped me lose 30 pounds pt 4!! heres some high protein low calorie healthy food inspo for yall, lmk if u guys want any recipes ◡̈ Products➡️ Create Creatine gummies @Create Wellness use code DENISE25 for a discount & greens drink by @Bloom Nutrition #antiinflammatorydiet #burnbodyfat #whatieatinaday #highprotein #highproteinmeals #highproteinrecipes #highproteinsnack #highproteinlowcalories #whatieatinadayhealthy #bodyrecomposition #lose30lbs #glowup #weightloss #weightlosscheck #weightlosstransformation #weightlossprogress #howtoloseweight #guthealth ##howtolosebellyfat #healthy #gymtok #fittok #bloom #bloating #bloompartner #lifestyle #diet #healthyfoodinspo

Denise (@denisehamdan) lost 30 pounds by overhauling her diet, sticking to 1700 calories and 130+ grams of protein to help build muscle and stay satiated. So what are some of the things she eats on a daily basis? Coffee, supplements, egg wraps, a green drink, turkey snack sticks, a protein bar, and chicken alfredo from scratch.

Mind Over Matter

@chris.gordert

You deserve what you desire, now its time to earn it 🙏🙏 #chrisgordert #gordertgang

Chris (chris.gordert) lost 30 pounds in two months by changing his entire mindset. Along with lifestyle changes such as watching what he eats and increasing his cardio workouts, he says the real change came from within. It wasn’t until he changed his mental approach that real changes happened. “I changed my mind,” he says. “Sit down with yourself and write a contract up in your mind. No ifs, no ands, no buts. When you’re ready, sign it in your mind.”

💪🔥Body Booster: To avoid stress while in a calorie deficit, prioritize high-protein, low-calorie foods like protein shakes, protein chips, and veggies. This will help you feel full and satisfied.

Fitness & Workouts

This “20-10” Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds 

Christy_Campbell1
Copyright christymaecampbell/Instagram
Leah Groth
By Leah GrothOct 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight fast and keep it off? Christy Campbell is a weight loss coach who helps women lose weight and “20 - 40 pounds of fat without dieting.” In a new social media post, she reveals the details about her method. “I wish more women 40+ knew that losing belly fat really is as simple as the 20-10 method,” she writes in an Instagram video. “This is based on coaching hundreds of people and seeing exactly what works,” she adds in the captions.

First, Stay in a Calorie Deficit for 20 Days

“The 20. I want you to shoot for 20 days in a row of following a plan that puts you in a calorie deficit. The best way to do this is to subtract 300-500 calories from the amount of food your body needs to stay the same. Get apps 1g/ pound of goal body weight in protein and split the rest of your calories between carbs and fat. Ideally, you are eating mostly whole, nutrient-dense foods,” she writes in her post.

This Will Give Your Body the Consistency It Needs to Change

“By committing to 20 days in a row, you give your body the consistency it needs to change. After 20 days, give yourself a day off to eat higher calories and enjoy a break. Then repeat again.” She recommends repeating this twice. ”Doing this 2x in a row is 42 days and will help you lose approximately 8-12 pounds of body fat,” she says.

Next, Walk 10,000 Steps Per Day

“Then the next part…the 10. 10k every day… and those are intentional steps… so if you need to take a 45-minute to 1-hour walk to get it done- do it! Walking speeds up your metabolism without causing your body additional stress,” she says.

Also, Lift Weights

“Should you lift weights, too? Yes, because that makes it a lot easier to maintain weight loss and also gives you a fit, healthy body. Do a minimum of three days a week… but the 20-10 method will get you big progress even if you can’t do the workouts right away,” she says.

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

This Will Help Boost Metabolism and Burn Body Fat

Increasing daily movement and following a nutrition plan is a game-changer, she says. “20-10…simple and easy to remember. If you store fat in your belly, this will help a ton, and if you are over 40, the additional movement is going to give your metabolism a much-needed boost.”

She Also Maintains That Ditching a Few Bad Habits Changed Her Body

In another post, she reveals that “ditching” a few habits “really changed” her body. “And I really wish I would have done them sooner…but here are the deets if you want to steal any or all of them,” she writes.

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

She Stopped Scrolling and Started Sleeping Moore

“Stopped scrolling and started sleeping” is the first change she made. “How did I do it? I deleted TikTok and gave myself time during the day to scroll…that wasn’t before bed. I go to bed early…like 9 pm, and am typically asleep by 930. It is a priority. More sleep means better body composition, less cravings, and better hormone balance…aka…my body feels and looks its best.”

She Stopped Over and Under Exercising

Next, she “stopped over and under exercising,” she writes. “I’ve had times in my life where I was 40 pounds overweight and basically sedentary…and times in my life that I was doing CrossFit for 3 hours a day and felt very inflamed and puffy. Now, I exercise to build lean muscle, feel good, and enjoy life. I keep a very consistent routine, and it pays off.”

She Quit Drinking

She also put down the bottle. “I quit drinking,” she says. “This one is a very personal choice, but I’m sharing it bc it really made a big difference for me. I have had about ten drinks in the past year, and it has only been a positive in my life. I don’t have the sleep issues, inflammation, or extra body fat from alcohol.”

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

She Paid More Attention to Her Nutritional Needs

“I stopped guessing how much food my body needs,” she concluded. “There wasn’t a secret diet or solution. It was simple…Understand macros and how they impact my body, learn how to turn macros into meals that I would eat consistently, and then learn to adjust the portions for my goals.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

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

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” 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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