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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 Ways Bethenny Frankel Stays “So Thin” at 54 While Eating Doughnuts and Pizza

The former reality star spills about all of her diet, fitness, and lifestyle secrets.

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Everyone loves Bethenny Frankel for her candid and realistic approach to everything from diet and exercise to shopping. The former Real Housewives of Beverly Hills star is transparent about most things, including how she stays in such great shape at 54. In case you are curious what a page out of her health and wellness book looks like, Body Network rounded up TK of her best tips for staying in shape. Hint: It involves doughnuts and pizza.


She Skips Meals to Indulge

In an Instagram video, Bethenny divulged details about how she stays “so thin” with her followers. “How do I stay so thin? So, I pick my spots,” she said. “If I know I’m going to some crazy doughnut place or hotdog place, I may not have the meal that comes before that. But I won’t not eat at all, otherwise, you’re gonna go there and overeat on that. It’ll just be a light day.”

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

She Practices Portion Control

Bethenny also believes in practicing portion control. “I’m also not eating all the doughnuts, or all the hotdogs or all the pizza,” she explained. “You’re really tasting everything, eating nothing,” she added, noting that she never binges. “I never eat to the point where I’m full,” she said. “Not never, but sometimes. I do not like the feeling of being full. It’s uncomfortable. So if you never eat until you get full, you’ll be fine.”

She Eats Slow

She is also conscious of her eating. “I’m also a slow eater and I chew slowly,” she continued. “I chew my food thoroughly.”

She Doesn’t Exercise

In another TikTok video, she revealed that exercise is not part of her daily routine. “I don't workout and I don't do weights," she said. “I do what I can, when I can. "I'll snowboard if I can, I'll surf if I can. I'll walk on the beach,” she said.

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

Her Number One Priority? Sleep

Resting is Bethenny’s number one priority. “I choose sleep first. Sleep is the number one priority and being happy is the number one priority,” she added.

She Tries to Walk 10,000 Steps Per Day

In a recent interview with Women’s Health, she revealed that she aims for 10,000 steps per day and prefers walking outside in nature. She told the publication that it also helps her sleep.

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

She Hydrates

Bethenny makes sure to hydrate. “I put hydration packets in my water,” she told Women’s Health. “There are several different types of water flavor stories that I have going on—some are relaxing, some are hydrating, some are digestive.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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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.

Lisa Rinna is steaming up the internet with her latest sizzling hot throwback snap. The 61-year-old Real Housewives of Beverly Hills alum shared a provocative photo on her social media this week, eliciting a major response from her followers. “@gregswalesart you are a master I forget just how great I looked,” she captioned the photo of her flawless figure. “Flawless appeal,” commented one. “Age-defying beauty,” added another. How does the star look better than most people half her age? Here are ten things the Body Network knows about Lisa Rinna’s approach to diet and exercise.


She’s Lived in “Moderation”

“I’ve been really fortunate to get to 60 and be healthy, knock on wood,” Rinna told Cosmo in January 2024. “I keep a very moderate lifestyle. I’ve worked out since I was 16 years old. I live in moderation, even though it seems like I live very loudly and largely. I get my rest. I eat mostly healthy. I’m moderate. I don’t go crazy with anything. So there’s no silver bullet. There’s nothing that I’m super challenged with.”

She Has Good Genes

Lisa admits that genetics have played a role in her longevity. “I’ve been very lucky with my health. My body maintains itself pretty well at this age,” she added to Cosmo. “People are like, ‘How the heck do you do that?’ Genetics. I have a good base of genetics and I got lucky with that. So it’s not that hard for me. And I still look good, so that’s fun, easy, nice. I enjoy it. I present it the way I want to. And when I can’t do that anymore, I won’t.”

She’s “Aging Disgracefully”

Lisa has stopped caring about other people’s opinions. “I just don’t care about what people think about me, and that has been a tremendous gift that I have learned,” she said. “I’ve gotten to that place where at 60, I am so much more confident than I was at 30,” she continued. “I love this age because I’m freer and more confident and more passionate than I’ve ever been ... there’s this whole thing about aging gracefully, and I’m like, ‘I’m going to age disgracefully.’”

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

She Is a Believer in Hormone Replacement Therapy

Lisa is a fan of hormone replacement therapy (HRT) to treat menopause symptoms. “Everything you can go through, I was going through it. I couldn’t sleep, the hot flashes, everything, and I was anxious and angry and just a mess,” she said about her experience with menopause. “If I’m going to have a better life by taking [hormones], I’m going to do it. If you took my hormones away, I would kill you, probably. I really think they’re helpful in so many ways.”

She Accepts that Aging Is Inevitable

Lisa has accepted that she is getting older. “I think it is about passion. You can’t fight aging. Aging is going to happen. How do I do it so that I feel good and I’m happy? That’s what I’m looking for, and I’m still passionate, and I’m still curious about life,” she told Cosmo. “I don’t necessarily need to look like I’m 20 years old, though that’s fun if you can get it. But you know what I’m saying? It’s about how do you morph yourself into this era and still feel good, be curious, be passionate, and be happy?”

Jazzercise

Lisa has been dancing her way to a hot body since she was a teen. “I’ve had the same fitness routine since I was 16,” she told Us Weekly. “It started with Jazzercise, and I’ve been consistent about working out ever since.”

RELATED:10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

Yoga

She also gets her zen on. “Yoga has been my life savior for 26 years I’ve been practicing now,” she added to Us. “It’s my consistent … you know, I do many workouts and I go through lots of different things, but I think most consistently practicing yoga has been the most helpful in keeping myself grounded and somewhat space … somewhat…”

She Follows a “Dirty Vegan” Diet

While Lisa eats some animal products, she tries to fill her plate with plant-based foods and produce. “I tend to call myself a dirty vegan," she told People. “I’m mostly plant-based—but if I do need to eat some meat, I’ll have it.”

Exercise Makes Her Feel Better

Lisa tries to focus on how exercise makes her feel, instead of just her looks. “I’m always doing something. I just do because I feel better,” Lisa told OWN. “If I feel better, I’m nicer. If I’m nicer, my life goes better.”

RELATED:3 Core Exercises You Need to Do to Tighten Your Abs, According to a Fitness Trainer

She Mixes Up Workouts

"My one piece of advice though is finding more than one form of exercise that you love to do and then mixing it up," Lisa explained on her website. "One day do the Pilates, and then the next day you play tennis. Maybe you can even incorporate a Friday night salsa dancing class with your girlfriends!" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Trish Koeslag is revealing her top tips for losing weight. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals exactly how she drops weight fast. “These save me when I’m dieting,” she says, revealing her fat loss and muscle-building tips. Let’s get into it.”


She Eats Sweet Treats…In Moderation

Trish still eats sweets. “I eat chocolate every da, but…I eat it in moderation,” she says in her post. “I weigh out a moderate portion of chocolate chips, and I’ll add it to my last meal of the day (which is always something sweet like my ice cream or my chocolate mug cake). Eating foods you love, even when ‘dieting’ is a must.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

She Doesn’t Eat Foods Just Because They Are Healthy

‘I don’t buy into eating foods just because they’re ‘healthy’ for me, but …I do prioritize whole foods 90% of the time because they offer the nutrients my body needs to thrive,” she says. “If you don’t like Brussels sprouts, don’t eat them.”

She Indulges in Cravings But Tracks Everything

“When I crave something, I eat it, but … I will weigh it and track it in my food tracking app (I use My Macros Plus). Because let’s be honest if you eat something but don’t track it, you’ve still eaten it; integrity is a must,” she says.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

After Three Days of “Non-Compliance,” She Starts Over

“If I have 3 days of noncompliance, I pull the plug on fat loss, but … This doesn’t mean I am a failure.

It means that we have seasons in our life; fat loss is not for every season,” she says. I hope these tips help you when it comes time for your next fat-loss phase. But … I actually follow 1-3 even when I’m not in fat loss.”

She Wakes Up Between 3 and 4 AM

In another post, she reveals that waking up early is also important. “I wake up between 3-4 am every day. I am a morning person; my energy and creative juices are abundant between 4 am 12 noon. Starting my day early lets me front-load all of my activity (steps, train, cardio) - that leaves the rest of the day for work and zero excuses not to get movement in,” she writes.

She Also Meal Plans

“I plan my food out for the day. Having my meals planned out leaves little guessing when it comes to breakfast, lunch, dinner, etc. And again, zero excuses not to stay aligned to my nutrition goals,” she continues.

Hydration Is Also Important

Hydration is also key. “I drink 4L of water every day (with electrolytes). Yes, pure water - my 4L does not include coffee, tea, Diet Coke, etc. I love water and what it does for my digestion, hair, skin, and nails. I fill up my water bottle at night so that it’s ready to go the next day; hence…zero excuses not to drink it,” she explains.

RELATED:Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

She Gets Her Steps In

Walking is also instrumental in her weight loss. “I walk 10K+ steps. There are far too many benefits not to walk. And yes, even on my rest days….when did rest days turn into days of zero movement? That’s beyond unreasonable. Get up and move,” she maintains. 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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Katie Kabala
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you have a lot of weight to lose, but don’t know how? Learning about how other people get into shape can be a helpful tool to achieve your own weight loss goals. Katie Kabala, 41, weighed 215 pounds when she decided to change her life. She went on to lose 95 pounds in 18 months, and now is in the best shape of her life at 120 pounds. In a new interview with Body Network she explains exactly how she did it.


Katie Was Frustrated About Her Body and Clothing Size

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Katie explained why she had finally hit rock bottom with her weight. “I felt frustrated with being a size that wasn’t always sold in stores. It made things difficult and sometimes embarrassing to shop and not be able to get what I wanted because many stores only go up to a size 12. At my largest, I was probably a size 16 to 18,” she says.

She Lost 95 Pounds in 1.5 Years

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Katie went on to lose 95 pounds in a year and a half. “Everyone is different and may respond differently to medications, so it’s important to note that these are my results, and weight loss can vary for each person. Results truly can vary with each person, including experiencing certain adverse events,” she says.

She Started OrangeTheory Classes

Huntington Beach, California/United States: 04/07/2019: A store front sign for the gym known as Orange Theory FitnessShutterstock

Katie started exercising. “I work out four times a week at OrangeTheory, which is a full body high-intensity workout. Their in-body scan system shows that I cut my body fat percentage in half in a year and a half,” she says. Her favorite exercises? Running, rowing, chest presses, sumo squats “and anything with the Bosu ball,” she says.

She Toned Her Body

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“My arms and legs have a visible definition, and it’s fun to show off for the first time in my life, as I have always been overweight,” she says. “Sometimes I even wear crop tops to the gym now, which feels so free and empowering.”

She Changed Her Approach to Diet

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Katie says that her diet has been the biggest contributor to her success. “Weight loss is all about staying in a calorie deficit,” she says. “I calculated my TDEE (Total Daily Energy Expenditure) using various online calculators and found it to be around 1400 calories for me, which is well under 2000 that is often touted. I aim to stay within my daily calorie budget, which is usually three meals and a snack each day. I track my calories daily using MyFitnessPal.”

She Took Contrave

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

Katie adds that dieting was made possible for her by starting to take Contrave. “Contrave is a doctor-prescribed medicine that helps me stop obsessing over food. Now I’m able to focus more easily on eating healthy and not overeating,” she says.

Here Is What She Eats in a Day

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“A typical day for me would include a high protein Greek yogurt and fruit breakfast, lunch is almost always soup, and dinner is usually something home cooked like an Asian noodle bowl with shrimp, zucchini pasta and meatballs, or tacos with low carb tortillas,” she says. “For snacks, I usually go for something crunchy and salty like popcorn, crackers, or savory rice cakes. The low-calorie frozen yogurt bars are a nice treat, too. Once a month, I spend a day on the weekend making 3 to 4 different types of soup, and I freeze them in individual portions for my lunches at work during the week. Soups are easy to make, tasty, and filling, and are low in calories.”

She Avoids Fast Food, Alcohol, and High-Calorie Drinks

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“I really haven’t eliminated anything from my diet, but I do tend to avoid some things that are not worth the calories for me anymore. I think of daily calories as a budget, and some things are no longer in the budget unless I make cuts elsewhere that day, so I tend to avoid those things,” she says. However, some things she avoids are fast food, alcohol, and any drinks that are high in calories.

Running

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Katie has been a member of Orangetheory for over seven years now and used to struggle with running.” I was never really able to run longer than 5 to 6 minutes. Now I’m able to run the entire treadmill portion of the class without stopping – often around 23 minutes,” she reveals. “It sounds like such a little thing and probably silly to someone who has always been fit, but I cried the first time I was able to run the entire block.”

Sticking with Goals and Celebrating Milestones Is Key

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“If someone asked for my advice on their fitness goals, I would tell them to stick with it and celebrate every milestone, no matter how small it may seem to others,” she says. “You know how hard you worked for that, so celebrate it!”

You Need to Cut Calories to Lose Weight

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She also adds that working out is significantly easier when you weigh less, “and the old adage that you can’t outrun what you do in the kitchen is true,” she says. “Working out is important for toning up and building muscle, which helps burn calories, but I have found that I typically only burn around 500 calories each gym session – that’s fewer calories than most takeout coffee orders.”

She Has Faced Challenges

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“My biggest challenge has been my diet and constant thoughts about food,” Katie admits. “I used to always think about what I wanted to eat- from the time I woke up to the time I went to sleep. If French fries came to mind at 6 am, it wouldn’t leave my mind until I ate them, and then my obsession would instantly switch to another food. Previously, this made it impossible to diet.”

She Weighs Herself Regularly

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Katie measures progress with her body goals through weigh-ins. “Initially, I weighed myself daily so I could see the weight coming off as a reward for eating low calories. Now that my weight loss has slowed down, I only weigh myself about once a week,” she explains. “I also see progress through my clothes. I went from a size 16/18 to a size 2/4. My progress is also seen at the gym- I’m able to lift heavier and run faster and longer than ever before.”

RELATED: I Lost 124 Pounds in 9 Months After Stopping Starving Myself and Making These Key Changes

She Used to Obsess Over Food

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“My biggest challenge has been my diet and constant thoughts about food. I used to always think about what I wanted to eat- from the time I woke up to the time I went to sleep. If French fries came to mind at 6 am, it wouldn’t leave my mind until I ate them, and then my obsession would instantly switch to another food,” Katie says.

And That Made It “Impossible” to Diet

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Previously, this made it impossible to diet. My doctor prescribed me Contrave, which can help me quiet the noise and even the playing field to allow me to diet. Now, it’s much easier for me to stick to my calorie goal each day.

She Takes Vitamines and Drinks Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

In addition to her daily dose of Contrave, she takes a daily vitamin and a probiotic. “I also try to drink kombucha every day for gut health,” she explains.

RELATED: Lose 10 Pounds a Month With These Moderate Steps

She Used to Think Weight Loss Was All About Burning Calories

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“I used to think that working out would burn enough calories to make me lose weight. I couldn’t understand why I was working out so much and still gaining weight until I found out about TDEE and how much calorie needs could vary from person to person. Being a short, older woman, my calorie count is significantly different from my tall husband’s daily calorie needs,” she points out.

Her Advice: Make Time for Exercise

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“My advice for someone starting their fitness journey is that you are worth carving this time out for yourself. As a working mom, when I first started working out, I felt guilty for that extra hour that I wasn’t with my children. Now I realize that the benefits that working out affords me is worth so much because I’m so much happier when I go to the gym. A parenting bonus is that it sets a good example for my children to prioritize their health,” she says.

Also, Talk to Your Doctor

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“I would also encourage anyone who is overweight to look into options available to them with their doctor,” says Katie. “There are so many ways to help treat obesity now, and you deserve to have a better chance of achieving your health goals. I didn’t realize how much my thoughts about food were sabotaging my diet until I started taking Contrave.”

RELATED: Dave Asprey Reveals the 11 Secrets to Supercharged Energy Every Day

Stick to the Plan

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“Taking Contrave, budgeting my calories each day, and not allowing for any cheat days has helped me manage my weight long term. There may be days that I have gone slightly over my calorie goal, but I do not allow myself to have an entire day of high-calorie eating,” Katie says. She also maintains that sticking to a workout you like is key. 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.

This month, Kylie Kelce dropped her first episode of Not Gonna Lie, her Spotify podcast, and it soared to the top of the charts. While she happens to be married to former NFL star Jason Kelce, the reason why people adore the mother of three (soon to be 4!) is that she is totally laid back, real, and relatable. And her approach to diet, fitness, and self-care is definitely on-brand. Body Network has a lowdown of 10 down-to-earth ways in which Kylie Kelce stays in shape.


She Indulges in Fries, Tomato Pie, and Cheesesteaks

A Philly girl born and bred, Kylie indulges in the local cuisine – especially at Lincoln Financial Field. “My go-to in the stadium is probably [Chickie’s and Pete’s] Crabfries. Or the braided pretzels, they're so good,” she told Eating Well. “At home, I would say probably a tomato pie, and if you want to get more specific, a Carlino's tomato pie—big fan. But then the best way to balance out all of the salty snacks is having a couple Lindor truffles. I think the best thing about this sort of idea of adding them to your game-day spread is that all of the snacks you talk about for game day are usually salty or savory, so to add in a little pop of chocolaty bliss is perfection,” she dished. As for her cheesesteak order? “I always go extra American cheese, fried onions. I love when it's chock-full of cheese. I will say I'm a Dalessandro’s girl, but I recognize that if you're going to someone’s favorite spot, you're going to get an outstanding cheesesteak. It's funny to me how each neighborhood gravitates towards a specific spot,” she said.

She Walks in the Morning

Kelce does a little “mom shutdown” in the morning, having her babysitter come early. “Then I actually go and walk for quite some distance just to clear my head. Sometimes, I'll answer emails while I'm walking. It's a really good way to sort of take a step back. It gives you perspective and you can get some energy out, you can clear your head, get some fresh air and do it without children because I think that sometimes that plays into your health and well-being to take that time for yourself. I also think that it's a good example for our girls that I'm going out to exercise and making sure that activity is part of our day. Once it gets warmer, we'll go on long walks together where we'll go find a leaf of this color or a big stick and a medium stick, we do that sort of stuff. But right now the idea of packing all of the toddlers up and wrapping them in a million layers, it's just, it is not it,” she told Eating Well.

Everything in Moderation

When asked about her definition of healthy eating she responded that eating well is balanced. “I like to live by the idea of everything in moderation. I don't love the idea of cutting anything out wholeheartedly unless your dietary restrictions require that. I just think that if you want a doughnut, you should have a doughnut,” she said.

RELATED:10 Hacks That Helped This Mom Lose 40 Pounds While "Eating Potatoes Every Day"

She Eats Veggies Every Meal

Kylie does have on eating hack. “I make it a point to have vegetables in almost every meal, but that's because I enjoy them and mostly have found ways to enjoy them. If I want to have something that might be deemed as unhealthy, I have it within moderation so that I can still enjoy it,” she said.

She Prioritizes Hydration

Hydration is also important. Kylie told Eating Well that she is trying “her very best to drink more water.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fuels Up with Protein in the Morning

Kylie starts the day off by fueling up with protein. “I’m a huge Good Culture cottage cheese person. It’s funny because there’s this whole trend of people obsessed with cottage cheese now. Sometimes, I’ll throw some mandarin oranges in there, but I don’t need to make it complicated. I’m not trying to make ice cream out of this, I just want to eat cottage cheese and try to get some protein in my breakfast,” she told Well + Good.

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

She Drinks Coffee

Kylie is a coffee drinker. “I love Dunkin'. Specifically, they brought back their butter pecan flavor, and it has this chokehold on me that I can’t get out of—it is unreal. I go iced, and I’m one of those people who will have iced coffee until there’s snow on the ground,” she revealed.

She Loves Her Peloton Tread+

You can also find Kylie on the treadmill. “I am also a big Peloton fan. We recently got the Peloton Tread+. I've always found that treadmills are very hard on my joints and hurt my knees. The Peloton Tread+ has such a nice give to it. It's also quiet, so I can do it while the kids are sleeping or doing something upstairs,” she told Elite Daily.

She Enjoys Fitness Classes

Kylie might be in one of your Peloton classes. “I also like the structure of classes. Being an athlete my whole life, I would show up to practice and coaches would tell me what to do. Once I left, my ADHD kicked in, so the Peloton classes are super helpful. I have the app on my phone if I want to do Pilates or yoga,” she told Elite Daily.

RELATED:Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

She Lifts Weights

While Kylie has “lifted a couple of times” with Jason, she usually hits the gym without him. “If we're both home, one of us will go work out in the gym, and the other person will be with kids. We have to tag the team. We often ship passing in the night when it comes to working out.

Also, I don't know that I would want to lift with him frequently. That's usually his choice of workout. He's such a stickler about technique. I don't know that I want to be critiqued by someone who professionally lifted for many, many years,” she said. 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.

Stuck in a protein rut? Most fitness enthusiasts rely on the usual suspects—chicken breast, protein shakes, and eggs—to meet their daily needs. With a large egg containing about 6-7 grams of protein, it's easy to see why they're a breakfast staple. But Jeff Cavaliere, MSPT, CSCS, Physical Therapist and founder of ATHLEAN-X with over 14 million YouTube followers, believes we're overlooking protein goldmines hiding in plain sight. "When it comes to building muscle, we know that protein is an essential part of the recipe," says Cavaliere in his post. Discover these surprising protein sources that could revolutionize your nutrition plan and help you hit your targets with delicious variety.

1. Parmesan Cheese (10.1g protein per oz)

That sprinkle of cheese packs a serious protein punch. According to Cavaliere, grated Parmesan delivers an impressive 11 grams of protein per ounce. "When we look at what it compares to, we're talking about six grams for something like cheddar cheese," he says. That's nearly double the protein in an egg in the same small serving. Many people don't realize they're getting nearly twice the protein content of most other cheeses. Cavaliere recommends finding cheese labeled "Parmesan Reggiano" for the authentic version without unwanted additives.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

2. Cottage Cheese (14g protein per 1/2 cup)

Natural cottage cheese. Natural dairy products.Shutterstock

Even if you're not a fan of the taste, cottage cheese delivers remarkable protein content. "Full fat cottage cheese can have up to 30 grams of protein, which is a lot of protein," Cavaliere explains. That's equivalent to more than four eggs in a single serving. While some call it the original Greek yogurt, Cavaliere notes it often contains less sugar than many commercial yogurt products. His pro tip for improving the taste? "Add a little bit of cinnamon, it will cut down some of that sourness."

3. Edamame (18.4g protein per cup)

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

These green soybeans are protein powerhouses hiding in plain sight. "We're talking about 21 grams of protein per cup," Cavaliere says. That's about three times the protein of an egg. While acknowledging mixed research on soy products, he makes an important distinction: "When we're talking about edamame, we are talking about all natural sources." Unlike heavily processed soy products, these natural beans provide high-quality protein without artificial additives, making them an excellent option for plant-based eaters.

4. Lentils (18g protein per cup)

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Perhaps the most underappreciated protein source on the list, lentils deliver an impressive 18 grams of protein per cup—nearly three times what you'd get from an egg. "But not just that," Cavaliere adds, "this one is packing 16 grams of fiber in that same one cup." This combination of protein and fiber makes lentils not just a muscle-builder but a complete nutrition package. "When it comes to looking for alternative protein sources, this one here is one I highly recommend," Cavaliere emphasizes.

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5. Quinoa (8g protein per cup)

cooking and home concept - close up of female emptying jar with quinoa​Greek Chicken BowlShutterstock

This ancient grain offers more than just complex carbs. "Quinoa has eight grams of protein per cup," Cavaliere shares. That's more protein than you'd get in a large egg. What makes it special is that it offers a complete protein profile with all essential amino acids. Cavaliere personally uses it as a rice replacement: "If I swap that out for a bed of quinoa, you can pretty much double this from eight to 16." This simple swap adds significant protein without sacrificing your carb intake.

6. Pumpkin Seeds (5.3g protein per oz)

Roasted,Salty,Pumpkin,Seeds,Ready,To,Eat​24. Seeds (General Category)Shutterstock

These small seeds pack serious protein. "Did you know that they have more protein than any other nut or seed out there?" Cavaliere asks. With 5.3 grams of protein per ounce (about 85 seeds), they're comparable to eggs but in a much smaller serving. "It's an inexpensive protein option," Cavaliere points out, costing about 45% less than alternatives like pistachios while providing healthy fats alongside protein.

7. Whole Wheat Pasta (7-8g protein per 2oz dry)

Wholemeal,Fusilli,Pasta,Whole, Grains​The Secret Ingredient: Lupin Bean PastaShutterstock

That plate of carbs offers more muscle-building potential than you might expect. According to Cavaliere, whole wheat pasta contains about 7.5 grams of protein per cup. "We actually probably eat twice as much in a serving, which puts this number at about 15 grams," he explains. That's more than double the protein in an egg. While not a complete protein on its own, it can be paired with other foods to create a complete protein profile, making your pasta dinner a surprisingly effective protein source.

8. Oatmeal (5-6g protein per 1/2 cup dry)

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Start your day with unexpected protein. "Whether you prefer the sort of chewy steel cut oats or whether you like the old fashioned rolled oats, they both actually pack about eight to nine grams of protein in a serving," Cavaliere explains. A half cup serving provides about as much protein as an egg, and combining oatmeal with other protein-rich toppings like walnuts or milk can boost its protein content even further for a complete breakfast.

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9. Spinach (5.5g protein per cup cooked)

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

Popeye was onto something nutritionally sound. "Five and a half grams of protein per cup of cooked spinach," Cavaliere notes. That's almost the same amount of protein as an egg, but with significantly fewer calories. Beyond protein, he's impressed with spinach's overall nutritional profile: "This is one of the most calorically light, but nutrient dense foods you can put in your body." With just 41 calories, 6 grams of carbs, and plenty of micronutrients, it's a nutritional powerhouse that can easily be incorporated into countless meals.

10. Spirulina (16g protein per tablespoon)

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This blue-green algae might seem unusual, but its protein content is unmatched. "This food right here packs 57 grams of protein per 100 grams of it," Cavaliere reveals. "That means it makes it the number one most concentrated source of protein available in the entire world." Just a tablespoon provides more than twice the protein of an egg. Despite its unique origin, spirulina can easily be incorporated into smoothies and protein shakes for a powerful protein boost without altering the taste significantly. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Amy Fritz amy.fritz
Copyright Amy Fritz/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.

For Amy Fritz, the breaking point came during a family vacation in late 2022. Nothing fit right, she avoided being in photos, and she didn't recognize herself in the few pictures she was in. "I was just honestly tired of walking around with the guilt and shame of knowing I was treating my body poorly and not doing anything about it," Amy shares in her post. At 230 pounds—her heaviest weight ever—she finally had her "enough is enough" moment and decided it was time for change.

Life Before the Change

Amy explains that weight wasn't always an issue for her. Growing up with an athletic build, she played competitive tennis through college without significant weight concerns. It wasn't until after having three babies in three years that her weight began to climb. "It was a culmination of things," Amy says. The exhaustion of having three young children, hormonal changes, grief from losing her father, and the isolation of the pandemic all contributed to her weight gain.

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The Unhealthy Habits

During this challenging period, Amy's diet spiraled out of control. "I was eating terrible, terrible. I'm talking tons of soda, tons of sugary coffee just to caffeinate myself, all the sugars and everything," she admits. Fast food deliveries became a daily habit while living in Atlanta, and nightly ice cream was the norm. Combining poor nutrition with zero physical activity, Amy gained an additional 60 pounds over a couple of years.

Food Change 1: Shop the Perimeter

Instead of following a trendy diet plan, Amy focused on a simple strategy. "I didn't do low carb. I didn't cut anything out and tried to figure out what to add more of," she explains. Her first major change was shopping primarily from the perimeter of the grocery store. "For me, that was grocery shopping, the perimeter of the grocery store. So focusing on lean proteins, lots and lots of veggies, lots of fruit, lots of whole grains, dairy, and just prioritizing whole foods," Amy says. This single shift dramatically improved the quality of her diet.

Food Change 2: Track and Measure

Amy's second key change was tracking everything she ate. "I know that's not like the fun answer everybody wants to hear, but every single day I tracked my food in MyFitnessPal and I tracked every single thing," she shares. Amy used an online calculator to determine her personal calorie deficit and aimed for a moderate deficit of about one pound per week. When she did eat out, she tried to overestimate calories to stay on track with her goals.

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Food Change 3: Calorie Deficit

The third critical change was consistently maintaining a calorie deficit while focusing on nutrition. "Going from eating 4,000-5,000 calories a day of ultra-processed food to then eating less than 2,000 calories a day with whole foods, my body just instantly, the pounds started coming off," Amy explains. She remained diligent with her approach about 80% of the time, allowing for occasional flexibility. This balance helped her sustain her efforts long-term.

Starting With Simple Walking

Intimidated by formal exercise after years of inactivity, Amy kept her initial fitness goals extremely manageable. "I kept it ultra simple," she says. With an accountability partner, she committed to walking on the treadmill for just 30 minutes, three times weekly. "I knew it was something that didn't overwhelm me. It got me back in the habit of just showing up to the gym and it got my body moving regularly for the first time in seven or eight years," Amy shares.

Building Consistency

Starting at a slow 2 mph pace with no incline, Amy gradually built her endurance. "It only took a couple of weeks to see that momentum start to build. I struggled those first couple of weeks...but three, four, six weeks in of walking three or four times a week, I was able to build up to three to four miles per hour," she explains. Eventually, Amy worked up to the "3-12-30" workout (3 mph at 12% incline for 30 minutes), which became her consistent routine.

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The Early Results

Amy's body responded quickly to these lifestyle changes. After just one month, she had lost between 15-17 pounds. Though the pace eventually slowed to a more sustainable 5-6 pounds monthly, by May 2023—just six months into her journey—she had lost an impressive 60 pounds. "I looked at my MyFitnessPal and I was down like 15 or 17 pounds that first month. And then it slowly tapered off and I lost more of a realistic number of that five to six pounds a month," Amy recalls.

Discovering a New Passion

With spring weather arriving in Ohio and newfound energy from her weight loss, Amy decided to try outdoor running. What started as short, experimental jogs soon became a passion. "I was really enjoying the running, but I felt kind of lost. I felt like I didn't have a lot of purpose behind my running," Amy explains. To challenge herself, she signed up for a half marathon despite being terrified by the distance—a decision that would transform her journey.

From Weight Loss to Athletic Goals

Training for the half marathon shifted Amy's focus from losing weight to building strength and endurance. "I think I was around 155 by the time race day came around. So I was down a little bit more weight. I was basically back to my pre-baby weight," she says. When she completed the race in September 2023, Amy discovered a new motivation beyond weight loss. "I was hooked. I quickly realized how much I enjoyed having accountability, having something to train for and doing it scared," she shares.

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The Marathon Challenge

No longer intimidated by the half marathon distance, Amy set her sights higher. In December 2023, almost a year into her health journey and nearly 80 pounds lighter, she signed up for a full marathon. "It all of a sudden didn't become about weight loss. I was just so fueled by training and knowing what I needed to prioritize," Amy explains. Her mindset had completely shifted from shrinking her body to strengthening it.

Reaching 100 Pounds Lost

By July 2024, approximately 18 months after starting her journey, Amy had achieved her remarkable 100-pound weight loss. "I can't even believe I'm saying that out loud. It's crazy to think. I'm so grateful for the journey, all the lessons I've learned," she shares. Even more impressive, Amy completed her first marathon in May 2024 with a time of 3:34—just four minutes shy of qualifying for the Boston Marathon.

Maintaining Success

Having maintained her 100-pound weight loss for about six months at the time of sharing her story, Amy now focuses on balance and strength. "I'm strength training more now than I ever have been, more like three to four days a week. And it's been cool to see progress. I'm fast, but I'm also getting stronger and can do some pull-ups now," she says proudly. Her motivation has evolved from weight loss to longevity and quality of life with her family.

Amy's Top Tips

Looking back on her transformation, Amy emphasizes three key lessons. First, start small with attainable goals. "I would have never run a 3:25 marathon if I hadn't started walking and committed to walking three days a week at the beginning of my journey," she points out. Second, find accountability—whether through a workout buddy, group fitness classes, or a coach. Finally, push yourself beyond your comfort zone. "Do it scared, find things that scare you and terrify you and tackle them one little bit at a time," Amy encourages. "You'll see growth happen." And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Sarah Mackay liftwsarah
I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
Copyright liftwsarah/Instagram/Shutterstock
Evidence-Based

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

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

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

We've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

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Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

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Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

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Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

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Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.