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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.

19 Bad Habits I Gave Up to Lose 100 Pounds

Dr. Nina Ellis Hervey dishes on her weight loss.

FACT CHECKED BY Alek Korab
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.

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FACT CHECKED BY Alek Korab
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 and keep it off? Dr. Nina Ellis Hervey is a health expert and influencer who shares about “healthy lifestyle, weight loss, natural hair care, confidence, self-esteem, education & more.” In a recent viral post, she shares about what she did to drop weight. “Losing over 100 pounds over 17 years ago and keeping it off has been one of the most rewarding experiences of my life,” she says, adding that there were “some real innocent mistakes that I was making that I didn't even realize. So today I wanna share the nine habits that I stopped in order for me to lose over 100 pounds and keep it off for good.”


Choose Which Habits You Want to Give Up

“Now, if you do some of these things, don't feel bad. Instead of giving up altogether, just give up some of these bad habits I'm gonna mention,” she says. “Now, let's get into these practical solutions.”

Understand That You Can’t Change Your Diet Overnight

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

“The attempt at changing my diet overnight was a big no-no for me,” she says. “I used to lie to myself, tell myself that all these bad food habits that I had, I was gonna get rid of them by tomorrow, or better yet next year, or that I was gonna clean out my whole kitchen, get rid of all the junk food and change everything about it by the next day and replace it with healthy food. More lies.”

Make Sustainable Changes

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

She learned that the point was “to make changes that I could live with in my life for today,” she says. “I wanted to make sure that I was making lasting eating and fitness changes that could last the rest of my life. And so here's a few of those things that I used that were quick fixes.”

Make Healthy Swaps

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

“I learned that eating healthy is not all about the foods that you take away. It's about eating the foods that you can have that are healthy, that you're adding into your life abundance,” she says, suggesting “small, steady, and realistic changes,” like swapping out 2% milk for 1% or unsweetened almond milk, or switching out processed bread for a multigrain version. “Once you ease into that, add in a nice serving of fruits and vegetables each day,” she says, noting that “adding small changes that make a big difference over time. Things that you can live with that are not extravagant and overboard that you're more likely to stick with.”

Pair Diet with Exercise

African sportswoman doing push-ups on the bridge. Strong exercise.Shutterstock

“Only dieting and not exercising was almost the death of me,” she admits. “You can lose weight through diet alone, but it is super hard.” She learned “a little bit more about exercise and how I could use it to lose a little bit more weight, but also to eat a little bit more,” she says. “Plus, there's a lot of great physical and mental benefits to it, like feeling better in your clothing or looking the best that you would like to look, as well as your muscle tone and body frame.”

Keep It Simple

“Here's my quick fix here: Keep it simple, stupid,” she says. She explains that you don’t need to devote a lot of time to “long workouts and all this strenuous stuff.” Instead, “you need to just figure out how to make fitness work for you. I didn't start off working out all day long. I didn't start off with long, hefty workouts. I had to start off small in just 10 minutes. 10 minutes is all you need in order for you to see some changes in your fitness journey. So get on that elliptical, get you a hula hoop, a little bit of jump rope. Just move a little bit. You're going to see a difference and do it for yourself.”

You Can’t Outrun a Bad Diet

Colorful,Kettlebells,Row,In,A,GymShutterstock

“I had to also stop putting so much of an emphasis on my exercise as well. Here's the hard truth: What I was eating and how much I was eating had much more of a significant impact on my body, my weight loss, and my weight gain than exercise ever did. In short, you cannot outrun a bad diet. I was ignoring bad food choices because I was working out so much,” she adds.

Working Out Too Much Can Backfire

young sporty woman shoulder pain from workout in the gymShutterstock

“Now let's talk about working out so much. For me, it was bad because it limited my recovery. And when you limit recovery, you end up with more injuries, which kept me out of the gym more, which meant I was in a bad cycle of gaining weight,” she said. She was constantly “sore and tired,” which led to emotional eating. So, she “slowly creeped up in my exercise and changed the way I was eating, which led to good weight loss. This also helped me with pushing through hard plateaus. Whenever you hit those marks, but then you stop, you slow down in your weight loss. And instead of gaining weight or not losing any weight, due to lack of diet care, I was losing more.”

Stop Giving Up On Yourself

Photo of african american woman 20s wearing black tracksuit doing sports and stretching body in green parkShutterstock

She also had to stop giving up on herself. “Most of us fall short. We skip out on workouts. We're not eating the healthiest, we're not making good decisions. However, you know, we dust ourselves off and we try again.” What she “learned over time is that those pounds kept dropping off because I kept showing up. Even though I didn't always know what to do, I had to forgive myself from my past mistakes. And I also had to figure out ways to use those mistakes as learning lessons to move forward. So here are some of my quick fixes here. I had to learn that perfection has no place here. You deserve it and you are worth it. When you make a mistake or you feel like you're not making significant progress, keep going anyway. Do not give up. Change requires time and old habits, they don't go away easy. Try to reach out for some support and don't wait until next week or next year to jump back on the bandwagon. Do it right now. You can do it.”

Don’t Eliminate Food Groups. Instead Practice Moderation

Close up Chicken Parmesan and spaghetti in a plate. Low angle view. Macro shot with focus stacking.Shutterstock

She also reveals that she tried to give up on certain foods altogether, explaining that she would “get around certain foods” and had zero willpower. She tried eliminating food groups, but “I was even eliminating the things I actually enjoyed,” she says. “And what I learned is you have to have a diet that includes things you enjoy for you to sustain it for the rest of your life. So I would go around cutting out bread, sugar, pasta, everything, and I would lose weight for a little minute and I would lose it sharp. But then as soon as I would add that thing in, let it rip, and I would gain that weight back real fast. So here are my quick fixes with that: Everything in moderation. And I try to eat more of what I know is good for me. And I also try to get proportioned items that allow me to eat what I want, but within a certain controlled portion,” she says. And this also stopped my all out binges and being weak around foods that I needed more willpower around because I had more of the treat that I desired.

Don’t Overindulge on Cheat Days

“Overindulging on those cheat days had to stop for me,” she says. “What would happen is I was literally just binging out on food. And so then this would lead to me feeling bad about myself. I would be in a bad mood, which would lead to more bad eating. That made me feel even worse. So here are some of the things that I use as quick fixes. Keep in mind that for some people, especially at first, and when you're struggling with self-control, which is not a horrible thing, it takes time. Maybe it's just an excuse to binge on food instead of actually having a nice reward day. If you can have a cheat day and be reasonable with it, then you're fine. But if it leads to you just eating foods over and over that make you feel bad about yourself leading to less restraint on your eating, then this ain't for you.”

Portion Control Treats

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

She recommends portion controlling your treats. “This way you feel more good about your choice and your decision, and you also feel a bit more satisfied. So it leaves you with both feelings of not feeling bad about yourself, but also getting what you want out of the deal,” she says.

Stop Confusing Healthy with Low Calorie

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

“I had to stop confusing healthy with low calorie,” she continues, explaining that she used to buy

“healthy buzzworthy” food. “Research even shows that people who grocery shop are more likely to buy the stuff that says stuff like gluten free, organic, low fat, without even thinking about whether it really means that it's low calorie. And a lot of the stuff on these packages is a whole lie.” She claims that most of it isn’t actually low calorie. “Read the front of the package very carefully and flip it over. And look at the nutrition facts. Look at all the things from the calories to the fat, to the cholesterol, the carbohydrates, all of that. That's gonna give you a rundown of what you want inside your diet or what you're having. It's not that you're calorie counting per se, but it's good to know the ingredients that's in your food so you actually know what you're consuming.”

Read Restaurant Menus Carefully

close up of woman finger with menu choosing dishes at restaurantShutterstock

“Restaurant menus are super suspect as well. They love to put in that section that says healthy options and healthy choices. And when you look at the calorie count, sometimes it's just as high as the other food that's on the menu,” she continues. She recommends looking things up on MyFitnessPal.

Eliminate Unrealistic Expectations

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“I've had to stop it in the past with unrealistic expectations. And what I mean is, reality stars and TV and infomercials make weight loss look like a breeze. So when I actually lost my weight, I had to realize how hard, definitely hard it is. And that's why I share with y'all the struggles and the triumphs. It's not all cute peaches and cream. Sometimes you're gonna have downs. Sometimes you're gonna have ups, and sometimes you're gonna have wins and losses.”

There’s No Quick Fix

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

She also says that fads are too good to be true. “When I would try to lose the weight super quick, it would come off quick for a while, but then you can't sustain that. It's not consistent. So I had to find something to stand in to make me more stable,” she says.

Make Small Goals

“Changing my mindset was the major tweak when it comes to expectations. Instead of me expecting that I would lose 10 pounds in a week, expecting that I could lose one pound and reaching that goal helped me to be more likely to stay on track and feel good about myself because I was reaching the goals I set out to do and they weren't too hard for me. Losing one or two pounds per week, or even half a pound is something to be celebrated. It's very much healthy and realistic, and it also leads to a lifetime of watching your health,” she says.

Here Are 5 Problem Solving Methods

High Angle View Of A Human Foot On Weighing ScaleShutterstock

“I had to stop forgetting to use problem solving methods in order to stop bad habits. A lot of times we think it's easy for us to stop things and pick up new habits, but actually it's very difficult. And when it comes to weight loss, there are some specific things I try to stick with,” she says. “Number one is replacing bad habits with good habits. Two, finding your bad habit triggers. Three, managing those triggers. Four, enlisting a friend or family member to help with the positive changes. Five, making avoiding bad habits easier by removing those things out of your way and out of your life.”

Create Good Habits

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

If you change your behavior, you have more of a chance of sustainable weight loss. “Create good habits so that you can last longer. Give yourself some room,” she says toward the end of the video. “Things that you can add to your life that will be even better for you on this journey.”

Follow Her on Social Media

You can follow Dr. Nina Ellis Hervey on social media. Here is her YouTube, Instagram, and X. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram

Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dusty Young  Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
Copyright dusty.coaches/Instagram
Evidence-Based

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

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

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

Are you on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. 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.

"I had never experienced an exercise high in my life, and I couldn't imagine living without bread, rice, and noodles," confesses Richa Prasad. After years of failed diets and a medical scare, she discovered that sustainable weight loss didn't require the intense lifestyle changes she'd been attempting.


Meet Richa, who, along with Lucy Liang, founded Coach Viva—a company helping people lose weight through simple, sustainable habits. Her approach? Work smarter, not harder. Here's how she lost 20 pounds using three surprisingly simple habits that finally stuck.

Why Your Past Weight Loss Attempts Failed

"There was a secret part of me that felt weight loss was something to get over with—like I was dragging behind in a race," Richa explains in her post. This mindset led to a cycle of intense starts and disappointing stops.

"Look at your lean friends," she says. "They aren't doing anything intense. But I kept trying to catch up to them with unsustainable plans, only to fall behind and regain the weight."

The First Lazy Habit That Changed Everything

After booking a personal trainer and dedicating months to exercising, Richa learned a crucial truth: "Physical movement contributes just 20% to our metabolic rate—and only 5% comes from structured exercise."

Instead of intense workouts, she focused on simple movement. "Even if you went to the gym for two hours, it doesn't compensate for 14 hours of sitting," she explains. "Adding a little more movement every day compounds to a big metabolic boost."

RELATED:12 Ways People Actually Lose 30 Pounds Coach Explains

A Realistic Movement Plan Anyone Can Follow

"Start by checking your average daily steps," Richa advises. "If it's below 6,000, that's your sufficient goal. Set an upper goal 1,000 steps higher for high-motivation days."

The beauty of this approach? "Because this isn't intense, my hunger levels didn't spike, so sticking to my nutrition plan was way easier. When I'm walking, I'm not mindlessly snacking, and the bar is set low enough that it minimizes the all-or-nothing thinking."

The Second Habit That Made Food Choices Simple

"With so much conflicting nutrition information out there, figuring out what to eat can feel like navigating a minefield," Richa acknowledges. Instead of eliminating food groups, she developed three simple rules:

  1. "Drink one glass of water before eating. Early stages of dehydration manifest as hunger, not thirst."
  2. "Have one palm-sized amount of lean protein first. It causes the highest metabolic rate of any macro."
  3. "Use a half-cup-sized bowl for everything else. This gives your brain time to catch up with your stomach."

The Final Habit That Sealed Her Success

After testing 33 different sleep hacks, Richa discovered the key to maintaining her new habits: consistent sleep. "Your body doesn't understand the concept of a weekend," she explains. "All it wants is predictability."

Her three-step sleep routine:

  • Wake up at the same time daily—even on weekends.
  • Get immediate morning sunlight.
  • Keep phones out of the bedroom.

RELATED:Woman Tried the Dopamine Menu to Break Free From Her Phone and Here's What Happened

Why These Habits Actually Stick

"Weight loss is like a domino effect," Richa concludes. "You tip one small domino, triggering a chain reaction leading to massive results." By focusing on these simple, "lazy" habits rather than extreme measures, she found sustainable success that lasted—without feeling deprived or exhausted.

"The start-stop approach unsurprisingly caused poor weight loss, but these habits? They're so simple I actually kept them. And that made all the difference." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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 and keep it off? Dr. Nina Ellis Hervey is a health expert and influencer who shares about “healthy lifestyle, weight loss, natural hair care, confidence, self-esteem, education & more.” In a recent viral post, she shares about what she did to drop weight. “Losing over 100 pounds over 17 years ago and keeping it off has been one of the most rewarding experiences of my life,” she says, adding that there were “some real innocent mistakes that I was making that I didn't even realize. So today I wanna share the nine habits that I stopped in order for me to lose over 100 pounds and keep it off for good.”


Choose Which Habits You Want to Give Up

“Now, if you do some of these things, don't feel bad. Instead of giving up altogether, just give up some of these bad habits I'm gonna mention,” she says. “Now, let's get into these practical solutions.”

Understand That You Can’t Change Your Diet Overnight

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

“The attempt at changing my diet overnight was a big no-no for me,” she says. “I used to lie to myself, tell myself that all these bad food habits that I had, I was gonna get rid of them by tomorrow, or better yet next year, or that I was gonna clean out my whole kitchen, get rid of all the junk food and change everything about it by the next day and replace it with healthy food. More lies.”

Make Sustainable Changes

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

She learned that the point was “to make changes that I could live with in my life for today,” she says. “I wanted to make sure that I was making lasting eating and fitness changes that could last the rest of my life. And so here's a few of those things that I used that were quick fixes.”

Make Healthy Swaps

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

“I learned that eating healthy is not all about the foods that you take away. It's about eating the foods that you can have that are healthy, that you're adding into your life abundance,” she says, suggesting “small, steady, and realistic changes,” like swapping out 2% milk for 1% or unsweetened almond milk, or switching out processed bread for a multigrain version. “Once you ease into that, add in a nice serving of fruits and vegetables each day,” she says, noting that “adding small changes that make a big difference over time. Things that you can live with that are not extravagant and overboard that you're more likely to stick with.”

Pair Diet with Exercise

African sportswoman doing push-ups on the bridge. Strong exercise.Shutterstock

“Only dieting and not exercising was almost the death of me,” she admits. “You can lose weight through diet alone, but it is super hard.” She learned “a little bit more about exercise and how I could use it to lose a little bit more weight, but also to eat a little bit more,” she says. “Plus, there's a lot of great physical and mental benefits to it, like feeling better in your clothing or looking the best that you would like to look, as well as your muscle tone and body frame.”

Keep It Simple

“Here's my quick fix here: Keep it simple, stupid,” she says. She explains that you don’t need to devote a lot of time to “long workouts and all this strenuous stuff.” Instead, “you need to just figure out how to make fitness work for you. I didn't start off working out all day long. I didn't start off with long, hefty workouts. I had to start off small in just 10 minutes. 10 minutes is all you need in order for you to see some changes in your fitness journey. So get on that elliptical, get you a hula hoop, a little bit of jump rope. Just move a little bit. You're going to see a difference and do it for yourself.”

You Can’t Outrun a Bad Diet

Colorful,Kettlebells,Row,In,A,GymShutterstock

“I had to also stop putting so much of an emphasis on my exercise as well. Here's the hard truth: What I was eating and how much I was eating had much more of a significant impact on my body, my weight loss, and my weight gain than exercise ever did. In short, you cannot outrun a bad diet. I was ignoring bad food choices because I was working out so much,” she adds.

Working Out Too Much Can Backfire

young sporty woman shoulder pain from workout in the gymShutterstock

“Now let's talk about working out so much. For me, it was bad because it limited my recovery. And when you limit recovery, you end up with more injuries, which kept me out of the gym more, which meant I was in a bad cycle of gaining weight,” she said. She was constantly “sore and tired,” which led to emotional eating. So, she “slowly creeped up in my exercise and changed the way I was eating, which led to good weight loss. This also helped me with pushing through hard plateaus. Whenever you hit those marks, but then you stop, you slow down in your weight loss. And instead of gaining weight or not losing any weight, due to lack of diet care, I was losing more.”

Stop Giving Up On Yourself

Photo of african american woman 20s wearing black tracksuit doing sports and stretching body in green parkShutterstock

She also had to stop giving up on herself. “Most of us fall short. We skip out on workouts. We're not eating the healthiest, we're not making good decisions. However, you know, we dust ourselves off and we try again.” What she “learned over time is that those pounds kept dropping off because I kept showing up. Even though I didn't always know what to do, I had to forgive myself from my past mistakes. And I also had to figure out ways to use those mistakes as learning lessons to move forward. So here are some of my quick fixes here. I had to learn that perfection has no place here. You deserve it and you are worth it. When you make a mistake or you feel like you're not making significant progress, keep going anyway. Do not give up. Change requires time and old habits, they don't go away easy. Try to reach out for some support and don't wait until next week or next year to jump back on the bandwagon. Do it right now. You can do it.”

Don’t Eliminate Food Groups. Instead Practice Moderation

Close up Chicken Parmesan and spaghetti in a plate. Low angle view. Macro shot with focus stacking.Shutterstock

She also reveals that she tried to give up on certain foods altogether, explaining that she would “get around certain foods” and had zero willpower. She tried eliminating food groups, but “I was even eliminating the things I actually enjoyed,” she says. “And what I learned is you have to have a diet that includes things you enjoy for you to sustain it for the rest of your life. So I would go around cutting out bread, sugar, pasta, everything, and I would lose weight for a little minute and I would lose it sharp. But then as soon as I would add that thing in, let it rip, and I would gain that weight back real fast. So here are my quick fixes with that: Everything in moderation. And I try to eat more of what I know is good for me. And I also try to get proportioned items that allow me to eat what I want, but within a certain controlled portion,” she says. And this also stopped my all out binges and being weak around foods that I needed more willpower around because I had more of the treat that I desired.

Don’t Overindulge on Cheat Days

“Overindulging on those cheat days had to stop for me,” she says. “What would happen is I was literally just binging out on food. And so then this would lead to me feeling bad about myself. I would be in a bad mood, which would lead to more bad eating. That made me feel even worse. So here are some of the things that I use as quick fixes. Keep in mind that for some people, especially at first, and when you're struggling with self-control, which is not a horrible thing, it takes time. Maybe it's just an excuse to binge on food instead of actually having a nice reward day. If you can have a cheat day and be reasonable with it, then you're fine. But if it leads to you just eating foods over and over that make you feel bad about yourself leading to less restraint on your eating, then this ain't for you.”

Portion Control Treats

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She recommends portion controlling your treats. “This way you feel more good about your choice and your decision, and you also feel a bit more satisfied. So it leaves you with both feelings of not feeling bad about yourself, but also getting what you want out of the deal,” she says.

Stop Confusing Healthy with Low Calorie

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

“I had to stop confusing healthy with low calorie,” she continues, explaining that she used to buy

“healthy buzzworthy” food. “Research even shows that people who grocery shop are more likely to buy the stuff that says stuff like gluten free, organic, low fat, without even thinking about whether it really means that it's low calorie. And a lot of the stuff on these packages is a whole lie.” She claims that most of it isn’t actually low calorie. “Read the front of the package very carefully and flip it over. And look at the nutrition facts. Look at all the things from the calories to the fat, to the cholesterol, the carbohydrates, all of that. That's gonna give you a rundown of what you want inside your diet or what you're having. It's not that you're calorie counting per se, but it's good to know the ingredients that's in your food so you actually know what you're consuming.”

Read Restaurant Menus Carefully

close up of woman finger with menu choosing dishes at restaurantShutterstock

“Restaurant menus are super suspect as well. They love to put in that section that says healthy options and healthy choices. And when you look at the calorie count, sometimes it's just as high as the other food that's on the menu,” she continues. She recommends looking things up on MyFitnessPal.

Eliminate Unrealistic Expectations

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“I've had to stop it in the past with unrealistic expectations. And what I mean is, reality stars and TV and infomercials make weight loss look like a breeze. So when I actually lost my weight, I had to realize how hard, definitely hard it is. And that's why I share with y'all the struggles and the triumphs. It's not all cute peaches and cream. Sometimes you're gonna have downs. Sometimes you're gonna have ups, and sometimes you're gonna have wins and losses.”

There’s No Quick Fix

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She also says that fads are too good to be true. “When I would try to lose the weight super quick, it would come off quick for a while, but then you can't sustain that. It's not consistent. So I had to find something to stand in to make me more stable,” she says.

Make Small Goals

“Changing my mindset was the major tweak when it comes to expectations. Instead of me expecting that I would lose 10 pounds in a week, expecting that I could lose one pound and reaching that goal helped me to be more likely to stay on track and feel good about myself because I was reaching the goals I set out to do and they weren't too hard for me. Losing one or two pounds per week, or even half a pound is something to be celebrated. It's very much healthy and realistic, and it also leads to a lifetime of watching your health,” she says.

Here Are 5 Problem Solving Methods

High Angle View Of A Human Foot On Weighing ScaleShutterstock

“I had to stop forgetting to use problem solving methods in order to stop bad habits. A lot of times we think it's easy for us to stop things and pick up new habits, but actually it's very difficult. And when it comes to weight loss, there are some specific things I try to stick with,” she says. “Number one is replacing bad habits with good habits. Two, finding your bad habit triggers. Three, managing those triggers. Four, enlisting a friend or family member to help with the positive changes. Five, making avoiding bad habits easier by removing those things out of your way and out of your life.”

Create Good Habits

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If you change your behavior, you have more of a chance of sustainable weight loss. “Create good habits so that you can last longer. Give yourself some room,” she says toward the end of the video. “Things that you can add to your life that will be even better for you on this journey.”

Follow Her on Social Media

You can follow Dr. Nina Ellis Hervey on social media. Here is her YouTube, Instagram, and X. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.


Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/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.

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

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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.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/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.

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.

Shutterstock

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

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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

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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

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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

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

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.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/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.

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.