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Nutrition & Diet

9 Costco Snacks to Stay Lean and Strong in Your 40s, According to a Coach

These high-protein Costco finds will help you lose weight.

Leah Groth
By Leah GrothFeb 26, 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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Leah Groth
By Leah GrothFeb 26, 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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Nutrition & Diet

Are you looking for some high-protein snack ideas to buy at Costco? One expert is revealing her go-to buys at the warehouse. Jill Thornton is a Strength & Nutrition Coach who helps women in their forties lose weight via strength training and nutrition. In a new Instagram post, she unveils her list of nine must-try snacks that help her stay fit. “Nine Costco snacks I eat on repeat to stay lean and strong in my 40s as a mom in nutrition coach,” she writes.

Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites

The first item on her list is Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites, individually packaged, pre-portioned chunks of chicken. “So darn easy and tasty each pack is 24 g of protein. I like these with barbecue sauce as a dip,” she says.

Organic Gala Apples

She also buys bags of Organic Gala Apples. “The absolute easiest snack to have on hand. I keep one in my car at all times and have one for lunch most days. Lots of fiber here,” she maintains.

Free Range, Hard-Boiled, Ready to Eat Eggs

Sure, you can boil your own eggs at home, but this bag makes eating protein super convenient. “12 grams of protein per pack. An easy, done-for-you snack. Two eggs have 12 grams of protein,” she says. “I like to use two packs, remove yolks from one pack, and make easy egg salad. You can also stand, eat stand alone with some salt and pepper.”

Archer Provisions Grass-Fed Beef Jerky Mango Habanero

Archer Provisions Grass-Fed Beef Jerky Mango Habanero is another one of her go-to, protein-packed snacks. “One serving is nine grams of protein and only 70 calories,” she says. “A great snack option and the flavor is amazing. A great ingredient list for a jerky as well.”

Pop Corners, 30 Bags.

Looking for a little crunch? She recommends individual bags of Pop Corners. “I literally love these. I eat them as snacks or with my lunch. I usually pack them when I am on the go for lunch or at the ball fields,” she says.

Foster's Original Pickled Veggies

If you like a savory snack, this three-pack of Foster's Original Pickled Veggies, which comes with pickled asparagus spears, pickled carrot sticks, and pickled beans, is a must-buy. “Probably my favorite snack of all time. These are an excellent super low-calorie snack, like 10 calories per serving, plus loads of vitamins in minerals, only veggies can give you,” she says.

Tru Fru Nature's Strawberries

She calls Tru Fru Nature's Strawberries her “new bestie.” What is not to love about “frozen fruit plus chocolate, yes, please,” she says. “One serving is only 90 calories and satisfies a sweet tooth. They have tons of variety. I like the blueberry and cherry flavors too.”

Oikos Triple Zero Yogurt

Like most health influencers, she is also a fan of Oikos Triple Zero Yogurt. “The real MVP for a protein-packed snack, 15 grams per serving. I like to add granola and fruit to Greek yogurt for a super balanced and filling afternoon snack,” she says.

Aurora Bites Mini Peppers.

Aurora Bites mini peppers are the last item on her list. “Your starter pack for ‘it's so hard to work veggies into my day.’ These guys are ready to go so easy and delish,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

9 Costco Snacks to Stay Lean and Strong in Your 40s

Jill Thornton breakthroughbyjill
Copyright breakthroughbyjill/Instagram
Leah Groth
By Leah GrothFeb 26, 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 looking for some high-protein snack ideas to buy at Costco? One expert is revealing her go-to buys at the warehouse. Jill Thornton is a Strength & Nutrition Coach who helps women in their forties lose weight via strength training and nutrition. In a new Instagram post, she unveils her list of nine must-try snacks that help her stay fit. “Nine Costco snacks I eat on repeat to stay lean and strong in my 40s as a mom in nutrition coach,” she writes.

Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites

The first item on her list is Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites, individually packaged, pre-portioned chunks of chicken. “So darn easy and tasty each pack is 24 g of protein. I like these with barbecue sauce as a dip,” she says.

Organic Gala Apples

She also buys bags of Organic Gala Apples. “The absolute easiest snack to have on hand. I keep one in my car at all times and have one for lunch most days. Lots of fiber here,” she maintains.

Free Range, Hard-Boiled, Ready to Eat Eggs

Sure, you can boil your own eggs at home, but this bag makes eating protein super convenient. “12 grams of protein per pack. An easy, done-for-you snack. Two eggs have 12 grams of protein,” she says. “I like to use two packs, remove yolks from one pack, and make easy egg salad. You can also stand, eat stand alone with some salt and pepper.”

Archer Provisions Grass-Fed Beef Jerky Mango Habanero

Archer Provisions Grass-Fed Beef Jerky Mango Habanero is another one of her go-to, protein-packed snacks. “One serving is nine grams of protein and only 70 calories,” she says. “A great snack option and the flavor is amazing. A great ingredient list for a jerky as well.”

Pop Corners, 30 Bags.

Looking for a little crunch? She recommends individual bags of Pop Corners. “I literally love these. I eat them as snacks or with my lunch. I usually pack them when I am on the go for lunch or at the ball fields,” she says.

Foster's Original Pickled Veggies

If you like a savory snack, this three-pack of Foster's Original Pickled Veggies, which comes with pickled asparagus spears, pickled carrot sticks, and pickled beans, is a must-buy. “Probably my favorite snack of all time. These are an excellent super low-calorie snack, like 10 calories per serving, plus loads of vitamins in minerals, only veggies can give you,” she says.

Tru Fru Nature's Strawberries

She calls Tru Fru Nature's Strawberries her “new bestie.” What is not to love about “frozen fruit plus chocolate, yes, please,” she says. “One serving is only 90 calories and satisfies a sweet tooth. They have tons of variety. I like the blueberry and cherry flavors too.”

Oikos Triple Zero Yogurt

Like most health influencers, she is also a fan of Oikos Triple Zero Yogurt. “The real MVP for a protein-packed snack, 15 grams per serving. I like to add granola and fruit to Greek yogurt for a super balanced and filling afternoon snack,” she says.

Aurora Bites Mini Peppers.

Aurora Bites mini peppers are the last item on her list. “Your starter pack for ‘it's so hard to work veggies into my day.’ These guys are ready to go so easy and delish,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Trainer Reveals 6 Nutrition Hacks for Staying Thin in Her Mid-40s

Ellen Ludwig ellenludwigfitness
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Leah Groth
By Leah GrothMar 27, 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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✓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 ever wonder how nutrition experts eat? Taking a page from their playbook can help you reach your own weight loss goals. Ellen Ludwig is a fitness and nutrition coach who works with women over 40 to get their dream bodies. In a new Instagram post, she discusses her eating habits, revealing some of her top hacks. “6 things I do with my nutrition that help me stay lean and strong in my mid-40s,” she writes.

Create Meals That Keep You Full, Satisfied, and Energized

“I have always been on a quest to create (and find) delicious & healthy meals that keep me full, satisfied & energized. This comes from creating meals centered around protein and fiber! Together they create meals that are filling and satiating and will help you build muscle, shed fat, & leave your cravings at the door,” she writes, revealing what she does with her meals.

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

She Makes a Rainbow

The first thing she does is focus on making a rainbow on her plate: “Fill my plate with lots of color,” she explains. “Eating the rainbow ensures I am getting key nutrients.”

She Eats Enough Protein

She also prioritizes protein. “Eat an ample serving of protein at each meal,” she says. “Protein is vital to building muscle! I typically consume 30-40g protein at each meal and aim for 150-160g in a day. Everyone’s needs vary!!”

She Fills Her Plate with Veggies

She also makes sure to eat a lot of produce. “Fill my plate with veggies,” she says. “Vegetables are not only loaded with micronutrients and fiber, but they also have a lot of bulk, which helps fill me up, which is very helpful when in a calorie deficit!”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Fills in with Healthy Carbs

Next, she adds good carbs. “Fill in with healthy carbs,” she says. “Carbs give us energy! I love fruit, oatmeal, all kinds of potatoes, & rice and beans.”

She Eats Protein Before and After Workouts

Next, it’s not just about how much protein you eat but when you eat it. She fuels up and nourishes her body with protein sources when she exercises. “I eat protein BEFORE & AFTER my workouts!” she writes.

She Stops Eating Before Bed

She also prioritizes digestion. “I stop eating 2-3 hrs before bed to give my body time to digest & rest while sleeping,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Summary: Nutrition Is Important

The bottom line? Focus on your eating habits. “Nutrition is absolutely the most important factor to burning fat, building muscle, & having more energy!” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”

Nissa_Graun1
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Christopher Roback
By Christopher RobackJan 02, 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.
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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.

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

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

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

Why Traditional Low-Calorie Diets Fail

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

The Smart Way to Balance Treats and Results

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

Why Protein Is Your Weight Loss Superpower

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

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

Start Strong With a Morning Protein Boost

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

The Coffee Trick That Controls Hunger

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

Build a Better Lunch That Actually Fills You

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

Simple Swaps That Save Hundreds of Calories

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

Snack Smarter Without Feeling Deprived

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

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

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

End Your Day Satisfied, Not Starving

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

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

Nutrition & Diet

6 Best Costco Foods That Burn Fat Fast

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Leah Suzanne
By Leah SuzanneApr 03, 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 ever wonder what health experts buy at Costco? Elaine Morrison is a Nutritional Therapy Practitioner and Certified Pilates Instructor who helps her clients lose weight and get into the best shape of their lives. We recently chatted with the menopause and midlife coach and asked her what is in her Costco cart when she wants to lose weight.

1. Kirkland Signature Organic Greek Yogurt

Los Angeles, California, United States - 07-22-2020: A view of several cases of Kirkland Signature organic Greek yogurt, on display at a local Costco.

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Kirkland Signature Organic Greek Yogurt is one of the most popular items from Costco’s brand KS collection, and Morrison is one of the many health experts who is a fan. “With 18 grams of protein per serving, it's great to add to a smoothie or enjoy alone,” she says.

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

2. Kerrygold Butter

GERMANY - DEC 23, 2024: Kerrygold Original Irish Butter Packaging in Store

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When it comes to butter, only buy Kerrygold. “This grass-fed butter is a healthy fat to add to potatoes or grains,” says Morrison. Luckily, Costco sells the brand a lot cheaper than other stores, and carries both salted and unsalted.

3. 100% Grass-Fed Wagyu Ground Beef Patties

cooking burgers on hot grill with flames​Grass-Fed BurgerShutterstock

Yes, you can eat burgers and lose weight. Morrison is a fan of 100% Grass-Fed Wagyu Ground Beef Patties. “These are great to keep in the freezer for a quick meal with 24 grams of protein. Heat and serve,” she says.

4. Organic Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutrition​Fresh BerriesShutterstock

Costco has a good selection of fresh organic fruits and vegetables, but her top pick for weight loss is blueberries. “Blueberries are low in sugar and have polyphenols, which feed the good bacteria in your gut,” she says. “Add to smoothies or top Greek Yogurt with them.”

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

5. Chosen Foods Avocado Spray

Merrillville, IN USA April 3, 2024: Chosen Foods Avocado Oil Spray on a store shelf

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Morrison is also a fan of Chosen Foods Avocado Spray. “Avocado oil is a healthy addition to the kitchen. It is a monounsaturated fat,” she says. “I like the spray because you can easily add oil to vegetables and roast them in the oven. Chosen Foods doesn't cut its avocado oil with vegetable or seed oils.”

6. Sabatino's Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage

Czech sausages​Best: Chicken SausageShutterstock

Chicken sausage is delicious – and a great source of protein. Costco sells a few types, but she recommends Sabatino’s Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage. “These pre-cooked sausages are a great option for a quick meal. They need to be reheated on a grill or stovetop and served,” says Morrison. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Nutrition Coach Burned 28 Pounds With These Simple Costco Foods

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Leah Groth
By Leah GrothOct 29, 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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Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new social media post, she reveals exactly what she buys on her Costco runs to stay in shape. “Finding your go-to foods that you really enjoy is one of the best ways to make dieting for fat loss easier. Which is why I get the same foods most times, and because I mainly cook things in bulk, I can mix and match them throughout the week for more variety,” she says.

Proteins

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Here are the proteins she stocks up on:

  • Chicken Breast: “Fully cooked or raw,” she reveals.
  • Ready to Drink Protein Shakes: “Nurri or Fairlife - I like the ones with 30g of protein,” she says.
  • Steak Bites: “This is a new find, and they’re delicious,” she says in the post.

RELATED:This Doctor Lost 25 Pounds in 90 Days By Dropping These 12 Daily Habits

Dairy/Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

She also stocks up on dairy products, including eggs:

  • Egg whites
  • Eggs
  • Low Fat Cottage Cheese
  • Plain Non-Fat Greek Yogurt
  • Oikos Greek yogurt
  • Feta Cheese
  • Unsweetened Almond Milk

Product

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

As for produce, she keeps it simple:

  • Spring mix
  • Romaine lettuce
  • Spinach
  • Cherry Tomatoes
  • Peppers

Fats

Whole and cut avocados on grey marble table, flat layShutterstock

Here is her list of fats:

  • Olive oil
  • Avocados
  • NATURAL peanut butter: “Check the ingredients make sure there’s only peanuts and salt,” she says, noting that this is “cheaper at Costco.”
  • Grass Fed Butter: Also “cheaper at Costco.”

Carbs

Ripe red apples on table close upShutterstock

Here are her go-to carbs:

  • Whole Grain bread: “Dave’s Killer is my fave,” she says.
  • Corn tortillas
  • White rice
  • Potatoes
  • Frozen Berries
  • Apples

RELATED:She Lost 180 Pounds After Discovering These 16 Life-Changing Weight Loss Truths

Here Are Some Simple Meal Ideas From the Categories

“I create my meals using at least 1 food from each category, here are some of my go-tos,” she says.

✅ Greek yogurt, peanut butter, and berries.

✅ Chicken, rice, butter, and salad.

✅ Steak bites, avocado, rice and salad.

Cut Back on Drinking

In another post she discussed other habits that prevent weight loss, including alcohol consumption. “I cut back on drinking from 4-5 drinks every weekend to only on special occasions,” she reveals.

Plan Your Workouts

She also stresses the importance of exercise planning. “I stopped going to the gym without a plan and started following a workout program, lifting weights at least 4x per week,” she says.

RELATED:This Trainer Dropped 15 Pounds of Fat With 15 Simple Changes That Actually Work

Amp Up Your Protein Intake

As for high-protein foods, she unveils a list of her go-to's to get “140g of protein in a day and make fat loss easier” in another post.

  • Non-Fat Plain Greek Yogurt: “I opt for plain Greek yogurt for lower calories and more protein. 200g Greek yogurt provides 22g of protein. I add stevia, peanut butte, and frozen blueberries to mine, I eat that for dessert every night,” she explains.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she said.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she added.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs or use it for my French toast or my pancakes,” she revealed.
  • Fat-Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits, or add it to your salads,” she concluded.

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

Nutrition & Diet

5 Things to Know Before Starting a GLP-1

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Leah Suzanne
By Leah SuzanneMay 07, 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.

Are you going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

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Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

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Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

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Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

20 Fat Loss Tips You Need to Know

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​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
Leah Suzanne
By Leah SuzanneMay 07, 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 faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

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Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

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“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

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She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

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“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

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She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

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“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

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“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

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“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

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“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

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“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

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“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The Biggest Mistake You Might Be Making on a GLP-1

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Leah Suzanne
By Leah SuzanneMay 07, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

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“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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