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10 Cardio Mistakes I Will Never Make Again After Losing 110 Pounds

Thomas DeLauer reveals how to maximize weight loss with cardio.

Thomas DeLauer

Are you doing lots of cardio but failing to lose weight? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and exercising. In one of his viral videos, he reveals that he used to make a lot of cardio mistakes that prevented him from losing weight.


“When you're using cardio specifically for fat loss, there's different rules that you need to follow. Cardio is great for overall health benefits. Cardio is great when it comes down to longevity, but when you're looking at fat loss specifically, there's a few things you need to pay attention to,” he says, revealing “the most critical cardio fat loss mistakes that people make.”

The Zone Creep

The first mistake is something he calls the zone creep. “The zone creep is when you start doing cardio, but you start enjoying cardio so much that you slowly start increasing your intensity. Now, if you were training for performance, this would make sense. You want to improve your performance, and you want to be pushing it harder. But the zone creep is where you start creeping into zone four, sometimes even zone five,” he says, adding that for weight loss, you should try and stay in zone two cardio range, “which means that you can carry a conversation on with somebody while you're doing your cardio,” he says.

Not only is it “great for just sustainability with your cardio, but it also allows you to utilize fats as the fuel source during your cardio better. When you creep into zone three, you're utilizing carbohydrates and fat, so you're okay in that zone. But what happens with me is I get into running, and then I start wanting to push my times, and I start wanting to get faster, and I start wanting to do this, and it becomes a problem. Next thing I know, I'm looking at my Oura and my Whoop results, and I'm in zone four the whole time. This is great for performance but is not nearly as good for using fat as a percentage of your fuel. So try to keep your intensity down to a rating of perceived exertion of maybe six on a scale of one to 10. That way, you could carry on a conversation or do the sign test. If you're running, you could literally sing to yourself without getting out of breath. That's a good indicator,” DeLauer says.

Not Increasing Your Protein Intake

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

The second mistake? Not increasing your protein more when you add cardio. “For example, you eat 200 grams of protein per day when you're resistance training, but then you add an hour of cardio in, you should be adding more protein in, and people don't typically factor that in,” he says.

“They think resistance training is all that triggers a demand for protein, but when you do cardio, you absolutely trigger a demand for protein. And arguably, it becomes even more important because with resistance training, you're trying to add muscle typically, or you're trying to get stronger with cardio. You need to add that protein to prevent the muscle from being wasted. So when you add cardio in, add more protein.” A general rule of thumb? “For every 30 minutes of cardio, add another 30 grams of protein,” he says.

Not Cross Training

The next one is not cross-training. “This is so important, especially for fat loss, and that's just the rule of efficiency. If I go out and I go for a run and I run for the next three weeks, I'm going to get really good at running, and what's going to happen is I'm going to develop efficiency,” he says.

That's the entire idea of training. But we're not just trying to train. We're trying to trigger adaptation. So, I always try to make sure that my cardio seems adequately difficult. If running becomes easy, then I switch to the bike. If the bike becomes easy, then I switch to the rower. If the rower becomes easy, then I switch to the skier. I'm always kind of rotating it up, and it's a really important thing to remember.”

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

Dehydration

Sunset, man and drinking water with earphones in countryside for fitness and exercise in summer. Mountain, athlete and bodybuilder in evening for wellness or rest with podcast or radio in Los AngelesShutterstock

Next up, not drinking enough water. “If you're training outside, one of the fastest ways that you're going to slow down your performance is becoming dehydrated. So whether that means you're hydrating before your workouts or hydrating after, I always recommend increasing your sodium levels. This is a really important thing, as you have more intracellular water and more onboard water for your activity. One of the reasons people get so sore is because they end up quite dehydrated, and they don't even realize it. So dehydration plays a critical role in delayed onset muscle soreness and our overall recovery,” he says.

Avoiding Upper Body Cardio

The next mistake is avoiding upper-body cardio. “Upper body cardio is one of the most powerful ways to get your heart rate up, especially if you're doing interval training. So, if you're doing steady-state cardio, doing arm-type work might be a little bit different. But if you're trying to opt for HIIT to get it done faster, doing upper body movements is a huge, huge cheat code,” he says.

“The reason is that you have more of what is called peripheral resistance. That means when the heart is pumping blood into the upper body, there is less overall ability to receive that blood than when the legs are pumping blood. You have big arteries in the legs. So when your heart's pumping, it can quickly drain blood into the legs. With the upper body, it has to fight resistance from the periphery. What that means is less activity gets your heart rate up more. So if you're trying to do interval training, doing something like the rower where you use a lot of arms or doing battle ropes where you use a lot of arm movement is a tremendous way to get the heart rate up super fast in 20, 30 seconds and then recover. It's totally missing out by not doing it. We always think of cardio as using our legs, jumping, running, biking, or whatever, and using our arms.”

Cardio Taking Away From Resistance Training

“This next one is one that people really mess up on a lot, and that is doing so much cardio that they start taking away from their resistance training,” he says.

“If we run or we bike so much to the point that we're sore, it's counterproductive because then we cannot do the resistance training as well. And resistance training is going to be the bigger driver for so much of our metabolism. So you're putting the cart before the horse here by trying to do more cardio to burn fat, but you're ultimately missing out on what's really going to allow you to burn fat long term. So make your cardio adjustments so that you're pushing it, but not so much that it’s detrimental to your actual resistance training.”

Overeating

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

Next up, overeating, which is “really hard to manage unless you occasionally track food, which I don't recommend a lot of people do, because it becomes rather orthorexic and obsessive and it can cause a problem,” he says.

“Maybe doing it from time to time when you do cardio triggers a pretty serious ghrelin response. What that means is over the subsequent hours after doing cardio, you're a lot more hungry than you normally would be, and your hunger is going to be much more, much greater than the calories that you actually expended with your cardio workout. If I go out and I run and I burn 600 calories, I'm going to come back, and I'm probably ravenous for like three or four hours. It's way, way, way too easy for me to overeat more than 600 calories just by the sheer hunger episodes. So you have to be aware of that, and there's no way to override that other than just your prefrontal cortex and being able to manage, but just be very aware of it because just 'cause you added more cardio doesn't give you a license to eat whatever you want.”

RELATED:I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Not Increasing Antioxidant Intake

Next up is one that “totally goes by the wayside,” and that is not increasing antioxidant intake. “When you resistance train, sure you cause stress to the body. We always think of it. We always think like, okay, I'm lifting weights. I'm tearing muscle fibers and rebuilding them a hundred percent. But when you're doing cardio, it's this constant burn that creates a lot of oxidative stress. There are a lot of published papers out there that demonstrate that high endurance work or heavy amounts of cardio increase the risk of upper respiratory and lower respiratory infections. This is no joke. This is a very real thing. People that are in serious training blocks are getting sick all the time because they beat themselves up.”

However if you are “upregulating your antioxidant intake” and consuming “a lot of fruits, a lot of veggies to get the antioxidants in,” you can help prevent that. “Don't be afraid of taking things like echinacea, vitamin E, like 300 to 600 milligrams of alpha lipoic acid on days that you do a lot of cardio to counteract it,” he says. “Even simple vitamin C, even things like ashwagandha, things like that, can help regulate these things. Those are all very powerful antioxidant tools,” he says. “But the bottom line is by increasing whole fruits and veggies, you're probably getting a good majority of it, but a lot of us don't pay attention to that.”

Mixing Cardio with Weight Training

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

“Another big mistake and a caveat, especially a mistake for beginners, is mixing your cardio with your weight training,” he says. “When you are getting started, and your goal is fat loss, and you're not at a point in your body composition that you're happy, it's not exactly the most advantageous thing to do. And the simple reason is you're mixing energy systems. You're putting emphasis on your cardio for 30 seconds, but it's taking away from the emphasis on your resistance training for 30 seconds and vice versa,” he explains.

“So the emphasis on your resistance training is taking away from your cardio. You're not able to get into that comfortable zone where you're actually oxidizing fat as well. Even though your grandiose ultimate calorie burn is very high, you're putting yourself in a spot where you're really just squeaking out a little bit. It's almost like you're becoming a jack of all trades, master of none, and you're getting about 70% effectiveness in each category. So try separating. Have a very clear line of delineation between your resistance training and your cardio, at least until you become more experienced.”

RELATED:The One Superfood Worth Eating Every Day to Boost Metabolism, Top Nutritionist Reveals

Not Having Fun

This last one, “arguably the most important when it comes down to sustainability.” is having fun. “The best way that you can do cardio is by doing something that you don't realize you're doing cardio with. So what I mean by that is throwing a backpack on and going for a hike with a friend or going out and playing soccer or football or something, your cardio is going to be in that zone that you want it to be, and you're going to have fun, and it's not going to feel like work. The moment it becomes miserable, the moment it goes into a different region of your brain and it's categorized and filed into an area that you don't wanna tap into unless you need to, and you've created a terrible Pavlovian response with it,” he points out.

“I enjoy running. Running isn't a chore for me. That's why I choose to do it. If I choose to do other forms of cardio, it's not as fun. I like to hike. I like to throw a heavy backpack on. I like the grind of that, but I also like going with my family and throwing my daughter on my back and feeling a hike that way where it's a hard workout, but I'm enjoying time with my family and it doesn't feel like it. Trust me. That's going to be the secret sauce above all else.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Are you doing lots of cardio but failing to lose weight? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and exercising. In one of his viral videos, he reveals that he used to make a lot of cardio mistakes that prevented him from losing weight.


“When you're using cardio specifically for fat loss, there's different rules that you need to follow. Cardio is great for overall health benefits. Cardio is great when it comes down to longevity, but when you're looking at fat loss specifically, there's a few things you need to pay attention to,” he says, revealing “the most critical cardio fat loss mistakes that people make.”

The Zone Creep

The first mistake is something he calls the zone creep. “The zone creep is when you start doing cardio, but you start enjoying cardio so much that you slowly start increasing your intensity. Now, if you were training for performance, this would make sense. You want to improve your performance, and you want to be pushing it harder. But the zone creep is where you start creeping into zone four, sometimes even zone five,” he says, adding that for weight loss, you should try and stay in zone two cardio range, “which means that you can carry a conversation on with somebody while you're doing your cardio,” he says.

Not only is it “great for just sustainability with your cardio, but it also allows you to utilize fats as the fuel source during your cardio better. When you creep into zone three, you're utilizing carbohydrates and fat, so you're okay in that zone. But what happens with me is I get into running, and then I start wanting to push my times, and I start wanting to get faster, and I start wanting to do this, and it becomes a problem. Next thing I know, I'm looking at my Oura and my Whoop results, and I'm in zone four the whole time. This is great for performance but is not nearly as good for using fat as a percentage of your fuel. So try to keep your intensity down to a rating of perceived exertion of maybe six on a scale of one to 10. That way, you could carry on a conversation or do the sign test. If you're running, you could literally sing to yourself without getting out of breath. That's a good indicator,” DeLauer says.

Not Increasing Your Protein Intake

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

The second mistake? Not increasing your protein more when you add cardio. “For example, you eat 200 grams of protein per day when you're resistance training, but then you add an hour of cardio in, you should be adding more protein in, and people don't typically factor that in,” he says.

“They think resistance training is all that triggers a demand for protein, but when you do cardio, you absolutely trigger a demand for protein. And arguably, it becomes even more important because with resistance training, you're trying to add muscle typically, or you're trying to get stronger with cardio. You need to add that protein to prevent the muscle from being wasted. So when you add cardio in, add more protein.” A general rule of thumb? “For every 30 minutes of cardio, add another 30 grams of protein,” he says.

Not Cross Training

The next one is not cross-training. “This is so important, especially for fat loss, and that's just the rule of efficiency. If I go out and I go for a run and I run for the next three weeks, I'm going to get really good at running, and what's going to happen is I'm going to develop efficiency,” he says.

That's the entire idea of training. But we're not just trying to train. We're trying to trigger adaptation. So, I always try to make sure that my cardio seems adequately difficult. If running becomes easy, then I switch to the bike. If the bike becomes easy, then I switch to the rower. If the rower becomes easy, then I switch to the skier. I'm always kind of rotating it up, and it's a really important thing to remember.”

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

Dehydration

Sunset, man and drinking water with earphones in countryside for fitness and exercise in summer. Mountain, athlete and bodybuilder in evening for wellness or rest with podcast or radio in Los AngelesShutterstock

Next up, not drinking enough water. “If you're training outside, one of the fastest ways that you're going to slow down your performance is becoming dehydrated. So whether that means you're hydrating before your workouts or hydrating after, I always recommend increasing your sodium levels. This is a really important thing, as you have more intracellular water and more onboard water for your activity. One of the reasons people get so sore is because they end up quite dehydrated, and they don't even realize it. So dehydration plays a critical role in delayed onset muscle soreness and our overall recovery,” he says.

Avoiding Upper Body Cardio

The next mistake is avoiding upper-body cardio. “Upper body cardio is one of the most powerful ways to get your heart rate up, especially if you're doing interval training. So, if you're doing steady-state cardio, doing arm-type work might be a little bit different. But if you're trying to opt for HIIT to get it done faster, doing upper body movements is a huge, huge cheat code,” he says.

“The reason is that you have more of what is called peripheral resistance. That means when the heart is pumping blood into the upper body, there is less overall ability to receive that blood than when the legs are pumping blood. You have big arteries in the legs. So when your heart's pumping, it can quickly drain blood into the legs. With the upper body, it has to fight resistance from the periphery. What that means is less activity gets your heart rate up more. So if you're trying to do interval training, doing something like the rower where you use a lot of arms or doing battle ropes where you use a lot of arm movement is a tremendous way to get the heart rate up super fast in 20, 30 seconds and then recover. It's totally missing out by not doing it. We always think of cardio as using our legs, jumping, running, biking, or whatever, and using our arms.”

Cardio Taking Away From Resistance Training

“This next one is one that people really mess up on a lot, and that is doing so much cardio that they start taking away from their resistance training,” he says.

“If we run or we bike so much to the point that we're sore, it's counterproductive because then we cannot do the resistance training as well. And resistance training is going to be the bigger driver for so much of our metabolism. So you're putting the cart before the horse here by trying to do more cardio to burn fat, but you're ultimately missing out on what's really going to allow you to burn fat long term. So make your cardio adjustments so that you're pushing it, but not so much that it’s detrimental to your actual resistance training.”

Overeating

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

Next up, overeating, which is “really hard to manage unless you occasionally track food, which I don't recommend a lot of people do, because it becomes rather orthorexic and obsessive and it can cause a problem,” he says.

“Maybe doing it from time to time when you do cardio triggers a pretty serious ghrelin response. What that means is over the subsequent hours after doing cardio, you're a lot more hungry than you normally would be, and your hunger is going to be much more, much greater than the calories that you actually expended with your cardio workout. If I go out and I run and I burn 600 calories, I'm going to come back, and I'm probably ravenous for like three or four hours. It's way, way, way too easy for me to overeat more than 600 calories just by the sheer hunger episodes. So you have to be aware of that, and there's no way to override that other than just your prefrontal cortex and being able to manage, but just be very aware of it because just 'cause you added more cardio doesn't give you a license to eat whatever you want.”

RELATED:I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Not Increasing Antioxidant Intake

Next up is one that “totally goes by the wayside,” and that is not increasing antioxidant intake. “When you resistance train, sure you cause stress to the body. We always think of it. We always think like, okay, I'm lifting weights. I'm tearing muscle fibers and rebuilding them a hundred percent. But when you're doing cardio, it's this constant burn that creates a lot of oxidative stress. There are a lot of published papers out there that demonstrate that high endurance work or heavy amounts of cardio increase the risk of upper respiratory and lower respiratory infections. This is no joke. This is a very real thing. People that are in serious training blocks are getting sick all the time because they beat themselves up.”

However if you are “upregulating your antioxidant intake” and consuming “a lot of fruits, a lot of veggies to get the antioxidants in,” you can help prevent that. “Don't be afraid of taking things like echinacea, vitamin E, like 300 to 600 milligrams of alpha lipoic acid on days that you do a lot of cardio to counteract it,” he says. “Even simple vitamin C, even things like ashwagandha, things like that, can help regulate these things. Those are all very powerful antioxidant tools,” he says. “But the bottom line is by increasing whole fruits and veggies, you're probably getting a good majority of it, but a lot of us don't pay attention to that.”

Mixing Cardio with Weight Training

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

“Another big mistake and a caveat, especially a mistake for beginners, is mixing your cardio with your weight training,” he says. “When you are getting started, and your goal is fat loss, and you're not at a point in your body composition that you're happy, it's not exactly the most advantageous thing to do. And the simple reason is you're mixing energy systems. You're putting emphasis on your cardio for 30 seconds, but it's taking away from the emphasis on your resistance training for 30 seconds and vice versa,” he explains.

“So the emphasis on your resistance training is taking away from your cardio. You're not able to get into that comfortable zone where you're actually oxidizing fat as well. Even though your grandiose ultimate calorie burn is very high, you're putting yourself in a spot where you're really just squeaking out a little bit. It's almost like you're becoming a jack of all trades, master of none, and you're getting about 70% effectiveness in each category. So try separating. Have a very clear line of delineation between your resistance training and your cardio, at least until you become more experienced.”

RELATED:The One Superfood Worth Eating Every Day to Boost Metabolism, Top Nutritionist Reveals

Not Having Fun

This last one, “arguably the most important when it comes down to sustainability.” is having fun. “The best way that you can do cardio is by doing something that you don't realize you're doing cardio with. So what I mean by that is throwing a backpack on and going for a hike with a friend or going out and playing soccer or football or something, your cardio is going to be in that zone that you want it to be, and you're going to have fun, and it's not going to feel like work. The moment it becomes miserable, the moment it goes into a different region of your brain and it's categorized and filed into an area that you don't wanna tap into unless you need to, and you've created a terrible Pavlovian response with it,” he points out.

“I enjoy running. Running isn't a chore for me. That's why I choose to do it. If I choose to do other forms of cardio, it's not as fun. I like to hike. I like to throw a heavy backpack on. I like the grind of that, but I also like going with my family and throwing my daughter on my back and feeling a hike that way where it's a hard workout, but I'm enjoying time with my family and it doesn't feel like it. Trust me. That's going to be the secret sauce above all else.” 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
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.


She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Martin Balcaitis
Copyright Martin Balcaitis

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

The Workout Strategy

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.Shutterstock

Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Amy Fritz amy.fritz
Copyright Amy Fritz/Instagram/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.

We've all been there – feeling uncomfortable in our own skin, wanting to make a change, but not knowing where to start. Amy Fritz knows this feeling all too well. After reaching her heaviest weight by the end of 2022, she felt miserable and ready for change. By making simple adjustments to her lifestyle—moving her body daily and fueling it with nutritious foods 80% of the time—Amy lost over 90 pounds in just 12 months. Now she's sharing the surprising mistakes she had to overcome to find success. Read on to discover what could be holding back your own weight loss journey.

Mistake 1: Focusing on the scale instead of how you feel

Many of us become obsessed with numbers on the scale, but Amy discovered a more powerful motivator. "Feeling healthy is so much more powerful than any number you will ever see on the scale," she explains in her post. Just two weeks into her journey, despite only losing about five pounds, Amy already noticed positive changes.

"The shame of making bad choices that I had been making for so long started to melt away," Amy shares. That feeling of health fueled her to keep going, even when the weight loss was slow. Now, a year into her journey, she craves those healthy habits. "If I have a couple of days where maybe I miss a workout or make some poor choices with my diet, I start to feel gross," Amy admits.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Mistake 2: Neglecting mental health while focusing on physical changes

One of Amy's biggest realizations was that sustainable weight loss begins in the mind, not the body. "Until you're mentally ready, until you've really done the work with your mental health, it's not going to be sustainable or easy to try to focus on your physical health," Amy emphasizes.

Working with a therapist helped Amy overcome emotional eating and develop tools for making healthy choices while managing everyday stress. "You have to prioritize your mental health and what's important on the inside. And then that will snowball and reflect the outside," she says.

Mistake 3: Believing you must eliminate favorite foods

Perhaps the most surprising mistake Amy identified was thinking weight loss meant giving up foods she loved. "You do not have to cut out any specific foods or your favorite meals in order to lose weight," Amy states. She discovered that overly restricting certain foods creates a vicious cycle of craving, overeating, guilt, and more restriction.

Instead, Amy found healthier ways to enjoy her favorite meals. "When you have those cravings for foods, all you have to do is find healthier ways to make them," she explains. For example, pizza night became healthier by adding nutritional volume: "Maybe I sprinkle on a bunch of fresh veggies, or what I really love to do is toss some arugula and some olive oil and balsamic and top that on my pizza."

Mistake 4: Tracking calories too rigidly

Amy initially thought successful weight loss meant sticking to a strict daily calorie limit—a common but often unsustainable approach. "You don't have to track your calories by the day," Amy reveals. Instead, she discovered the power of weekly tracking.

"If you want to lose one pound a week, you have to be in at least a deficit of 3500 calories on the week," Amy explains. This flexibility allowed her to enjoy date nights without guilt while still meeting her goals. "I have date night every Friday night. And so you better be sure I use one of my larger calorie days for Friday so I can go out and enjoy myself and not have to worry and feel like I've fallen off the wagon."

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Mistake 5: Putting exercise last on your priority list

Making exercise an "if I have time" activity was a major error Amy had to correct. "You have to prioritize movement and exercise really high when you're on a journey like this. You have to make it almost your number one priority or else it's not going to get done," Amy stresses.

She learned to stop waiting for the perfect moment when everything else was in order. "Leave the kitchen a mess, leave the bedroom a mess, leave the pile of laundry, let something go so that you can go move your body because you matter and you'll feel better," Amy advises. Putting herself first with exercise actually improved her ability to handle other responsibilities.

Why waiting for motivation doesn't work

Many people make the mistake of waiting until they feel motivated to start exercising or eating better. Amy discovered that action comes first, motivation follows. "You'll start to feel good long before you see results on the scale," she points out. The feeling of making healthy choices daily becomes its own reward and generates the motivation to continue.

The perfectionism trap that sabotages progress

Amy admits she used to think everything had to be perfect before she could focus on her health. "So many times last year and before beginning this journey, I would say, man, I can only go to the gym if the whole house is clean," she recalls. This perfectionism kept her from taking action. Learning to let go of perfect and embrace progress was key to her success.

How meal repetition simplifies weight loss

Contrary to popular advice about needing endless variety, Amy found freedom in keeping meals simple. "It is okay if you found a recipe that is highly nutritional, that you love, that your whole family loves, that supports everyone's goals. It is okay to make that two or three times a week," Amy reassures.

Sheet pan dinners and taco nights became staples in her home. "We do taco night at least once a week, sometimes twice a week," she admits. Finding a few healthy meals that work and repeating them eliminated decision fatigue and simplified her journey.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Why adding nutrition works better than restriction

Rather than focusing on what to eliminate, Amy discovered the power of adding nutrition to her plate. "Add some more nutrition to your plate and really add some volume to your plate so that you can control the portions," she explains. This approach—eating more vegetables and nutrient-dense foods alongside smaller portions of more indulgent items—kept her satisfied without feeling deprived.

The mindset shift that makes habits stick

Eventually, Amy's healthy choices became automatic. "Now that I'm a year in, I still have a long way to go. I can truly say the feeling of eating healthy and moving my body is not only habitual, but it's something I crave," she shares. This transformation from forcing herself to do healthy activities to actually desiring them was the ultimate key to her success.

Amy's journey proves that sustainable weight loss doesn't require extreme measures or suffering. By avoiding these five unexpected mistakes—focusing too much on the scale, neglecting mental health, eliminating favorite foods, tracking calories too rigidly, and putting exercise last—she created lasting change. Her approach balanced enjoyment with progress, proving that weight loss doesn't have to be miserable to be effective. Start today by addressing these common mistakes in your own journey—you've got this! And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50

FACT CHECKED BY Christopher Roback
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Losing weight when you have PCOS is no joke—something TikTok influencer Kiki (@kikivirk) knows all too well. Kiki says she was motivated to lose weight and see results fast, but she went about the process before doing her research. So what exactly happened? The workout regimen she jumped into not only didn’t lead to any fat loss but was causing her massive stress. Here’s what happened, and what Kiki did to actually lose the weight in a PCOS-friendly way.


Too Intense, Too Much

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

Kiki says she jumped into a 90-day HIIT workout regimen without doing any research, and found the entire process far too harsh for her body. “Those long painful HIIT workouts were actually doing my body no good,” she says. “They were causing too much stress and loads of other problems.”

Low Impact Workouts

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Kiki switched to a lower-impact workout routine using weights, swimming, and more gentle cardio to get fit and lose 60 pounds. “I switched to this workout structure and built up lean muscle and burned fat,” she says. “And it didn’t feel like an uphill struggle.”

Related: I’m a Health Coach and This is My Easy Meal Plan for the Whole Week

Dangers of Overtraining

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

Overtraining can completely undermine your fitness goals—so learn to listen to your body and get adequate rest. “Exercise is one of the best things you can do for your health but there are limits on how much exercise you should be doing,” says LIFT Society Co-Founder David Schenk. “Too much exercise can actually kill your gains in the gym. Over exercising will leave you in a continued state of fatigue, soreness, inflammation, chronic injuries and sickness. In order to avoid this make sure to program rest days into your weekly routine and listen to your body.”

PCOS and Exercise

Doctor with Uterus and Ovaries anatomy model. Ovarian and Cervical cancer, Cervix disorder, Endometriosis, Hysterectomy, Uterine fibroids, Reproductive system, Pregnancy and health conceptShutterstock

Kiki has PCOS, which makes it even more important to do exercises that help combat weight gain associated with the condition. “When women with PCOS are on their menstrual cycle, the intensity and/or durations of the workouts may need to be adjusted as well as the types of clothes worn if you are experiencing intense cramping,” says Brooklyn-based Tonal coach Tanysha Renee. “Some of the key ways to stay consistent when dealing with PCOS are to prioritize your sleep, your hydration, listen to your body, and modify the intensity of your workouts if you must.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Walking Workouts

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

It’s no wonder Kiki’s weight came off when she switched to lower-stress workouts: Exercises such as walking are some of the best for women with PCOS as they help keep cortisol levels down. “There are so many fancy exercise machines, fitness gadgets and complex ways to exercise that it can be all too easy to forget about the oldest and most simplistic way to exercise: walking,” Schenk says. “The benefits of walking everyday go beyond just burning calories and fat and include boosting your mood, helping to digest your food better, connecting with nature, overcoming anxiety and depression and being social. The bottom line is that walking everyday is the simplest, cheapest and easiest way to start improving your health and wellness today.”

💪🔥Body Booster: Ease into new workout routines slowly and listen to your body. Harder is not always better!

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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Evidence-Based

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

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

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

Struggling 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
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Evidence-Based

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

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

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

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

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

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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

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

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

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

Shrimp: Fast-Cooking Lean Protein

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

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

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

Ground Venison: Lean Red Meat Alternative

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

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

Last Word

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

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

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.