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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.

The 7 Foods I Eat Every Day to Lose Weight and Feel Great

Here’s what a chef recommends.

Ferozan Mast
By Ferozan MastJul 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

avocados
Shutterstock
Ferozan Mast
By Ferozan MastJul 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Nutrition & Diet

Healthy lifestyle influencer and chef Lacey Baier knows a thing or two about weight loss and nutritious foods—and how to make the process easy. “So much about dieting and weight loss is about what you can’t have when there are so many amazing foods that are so good for you that you should be eating more of,” she says. Here are the seven delicious, versatile, healthy, and weight loss-friendly foods Baier eats every day.

Dark Leafy Greens

kale salad leaves close up with water drops backgroundShutterstock

Baier loves dark leafy greens, especially spinach, arugula, and kale, often bleeding them into her smoothies. "Leafy greens are low in calories and high in fiber, which helps fill you up and keeps you feeling full longer, reducing cravings and unhealthy snacking," Christopher Carmichael, DO, tells Summa Health. “Research shows leafy greens may help lower the risk of heart disease, certain cancers, macular degeneration and Type 2 diabetes.”

Nuts

Almonds pour from wood CupShutterstock

Baier enjoys nuts, especially raw walnuts and raw almonds, for a snack or for nut butter. “Although walnuts are high in calories, they are also high in nutrients,” says UC Davis Health. “The healthy unsaturated fats in walnuts keep you feeling full for longer. Recent research suggests that the way fat is stored in walnuts prevents your body from holding onto all the calories. One study found that even though an ounce of walnut has 190 calories, only about 145 are usable. Walnuts also give you some of the iron and magnesium you need – about 10-14% of your daily needs.”

Eggs

Hard-boiled eggShutterstock

Baier eats eggs every day, emphasizing what a good, cheap source of protein and healthy fats they are. “You might have noticed that eating eggs for breakfast may keep you feeling fuller for longer — that’s generally attributed to the high protein content in eggs,” says Keck Medicine of USC. “Whether you have an omelet for breakfast or a hard-boiled egg as a snack, eggs can help you stay satisfied after or between meals.”

RELATED: I Lost 169 Pounds in 16 Months, and This is What I Eat Every Day to Keep It Off

Berries

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Baier loves antioxidant-packed berries. “Berries are among the best sources of dietary fiber in the fruit category,” Michelle Hyman, RD, tells Runner’s World. “They also contain antioxidants and phytonutrients. Some varieties, such as strawberries, are even surprisingly great sources of vitamin C.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Baier eats at least half an avocado every day, espousing the healthy fats and omega-3 fatty acids. “While avocados do have high-fat content, it’s mainly unsaturated, particularly monounsaturated fat, which is beneficial for natural cholesterol levels and heart health,” dietitian Helen Bond tells The Telegraph. “Let’s not forget that fat is good for us,”clinical nutritionist Lara Hughes says. “The body loves to run on fat, and it keeps us fuller for longer. If we don’t have good fats in our diet, we’re much more likely to get hungry, have cravings and overeat.”

Fermented Foods

Greek,Yoghurt,With,Honey,On,Marble,Table.,Healthy,Eating,Concept.Shutterstock

Baier loves fermented foods, especially full-fat plain Greek yogurt. “Greek yogurt is high in protein, which helps promote fullness,” according to UT Medical Center. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.”

RELATED: 14 Signs You're Consuming Too Much Added Sugar

Beans and Legumes

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

Baier calls beans and legumes an excellent source of plant-based protein. She particularly enjoys chickpeas, peas, soybeans, peanuts, lentils, and black beans. “Legumes are one of the quiet achievers when it comes to healthy eating,” according to the Heart Foundation. “They contain antioxidants and vital minerals and nutrients like folate, iron, and magnesium. Legumes are also high in protein and fiber and have a low glycaemic index (GI), which means they keep you feeling fuller for longer.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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7 Eating Habits That Help You Lose Weight and Feel Stronger

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✓Expert-Recommended

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.

Making minor tweaks to your daily habits can make a big difference, especially when it comes to your health. Whether you're trying to lose weight, build muscle, or fight fatigue, your eating habits play a crucial role. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s resident registered dietitian nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We recently asked her about the eating habit changes she recommends to most of her clients, and many of them are doable.

Eat More Whole Foods

Fresh fruit in the basket on the wooden table​FruitShutterstock

First, eat more whole foods. “Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense and keep you full longer with fewer calories. Load up half your plate with veggies!” suggests Collingwood.

Practice Portion Control

Diet concept, portion control of saladShutterstock

Next, practice portion control. “Use smaller plates or bowls, and serve yourself appropriate portions. Avoid eating straight from the package — it’s easy to overdo it without realizing,” she suggests. “And just because it’s a ‘healthy’ food doesn’t mean you can eat unlimited portions!”

Eat Mindfully and Slowly

A picture of delightful man enjoying his meal. He is chewing a piece of sandwich and keeping eyes closed. Isolated on striped and blue background.​Eat SlowShutterstock

Eat mindfully and slowly. “Pay attention to your food while eating — no distractions like phones, TV, or eating in the car. Slower eating helps you recognize fullness and reduces overeating, and you enjoy your food so much more!” she says.

Don’t Skip Meals (Especially Breakfast)

Happy couple having tasty breakfast in cafe​Don’t Skip BreakfastShutterstock

Don’t skip meals, especially breakfast. “Skipping meals can lead to overeating later. A balanced breakfast can help stabilize blood sugar and reduce cravings,” Collingwood says.

Limit Processed and Sugary Foods

Three,Bowls,Of,Cereals,And,Cereals,Scattered,Around,The,TableShutterstock

Limit your consumption of processed and sugary foods. “These are often high in empty calories and can cause spikes in blood sugar, leading to hunger crashes. Focus primarily on liquid calories. Aim to drink only calorie-free beverages unless it is milk or 100% juice,” she says.

Stay Hydrated

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Make sure to stay hydrated. “Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger — staying hydrated can prevent unnecessary snacking,” she says.

Plan and Prep Your Meals

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

“Preparing meals ahead of time helps you avoid impulse eating or relying on takeout. You’re more likely to stick to healthy choices when they’re convenient and ready to go,” she says.

BONUS TIP: Track Your Food

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

And a bonus tip? “Keep track of what you are eating with a food tracking app so you can realize in real time how you are doing on intake as the day goes on so you can increase awareness and make adjustments as the day goes on to fit into a budget,” says Collingwood. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutritionist Lost 30 Lbs by Swapping These 7 Foods

tara collingwood
I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds
Tara Collingwood
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

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.

Are you trying to lose weight, but aren’t sure what foods to eat? Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. The Board-Certified Sports Dietitian and co-author of "Flat Belly Cookbook for Dummies" lost 30 pounds and helps her clients develop sustainable habits to lose weight and maintain their results. She recently told us the food swaps that were instrumental in her weight loss.

Refined Grains to Whole Grains

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

Swap: White rice to brown rice or quinoa.

Why it helps: More fiber and protein, which slows digestion and keeps you fuller longer.

Swap: White bread or bagel to 100% whole-grain bread, Ezekiel bread, or a sprouted-grain wrap.

Why it helps: Higher in micronutrients and fiber, better blood sugar control.

Sugary Drinks to Zero-Calorie or Low-Calorie Alternatives

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hot​The Bottom LineShutterstock

Swap: Regular soda, sweet tea, juice to sparkling water (plain or naturally flavored), herbal iced tea, or water with fresh fruit slices.

Why it helps: Eliminates “liquid calories” that don’t fill you up, cuts hundreds of calories per day.

Full-Fat Dairy to Lower-Fat Dairy

Icelandic Provisions Skyr Low Fat Plain Yogurt, Manassas, VA, USA, September 28, 2023​Skyr with Protein Powder and BerriesShutterstock

Swap: Whole milk or heavy cream to 1% or skim milk, unsweetened almond/oat milk, or low-fat Greek yogurt.

Why it helps: Reduces saturated fat and overall calories. Greek yogurt adds extra protein.

Creamy Condiments & Dressings to Lighter Versions

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.​Order Condiments on the SideShutterstock

Swap: Mayonnaise or ranch dressing to mustard, hummus, mashed avocado, salsa, or a vinaigrette made with olive oil and vinegar/yogurt base.

Why it helps: Cuts saturated fat and calories, and many alternatives also add fiber, protein, or antioxidants.

Refined Snacks to Nutrient-Dense Snacks

Spicy,Crispy,Roasted,Chickpeas,With,Paprika,,Curry,And,Hot,ChiliShutterstock

Swap: Potato chips, crackers, candy to air-popped popcorn, rice cakes topped with nut butter, roasted chickpeas, fresh fruit, nuts (portion-controlled).

Why it helps: More fiber, protein, and micronutrients—plus greater satiety per calorie.

High-Calorie Desserts to Naturally Sweet Treats

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

Swap: Ice cream, cake, cookies to frozen banana “nice cream,” Greek yogurt with berries and a drizzle of honey, dark chocolate squares (70% cocoa or more).

Why it helps: You still get sweetness and satisfaction, but with more fiber, protein, and antioxidants.

Restaurant or Takeout Meals to Homemade or “Smart” Delivered Options

Big Mac hamburger menu in McDonald's restaurant. burger​Order Five: HamburgerShutterstock

Swap: Burgers and fries to build-your-own turkey-burger or veggie-burger on a whole-grain bun with side salad; swap fries for a side of steamed veggies or a small baked potato.

Why it helps: You control ingredients, portion sizes, and cooking methods (grilled vs. fried). And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

The 7 Foods I Eat Every Day to Lose Weight and Feel Great

avocados
Shutterstock
Ferozan Mast
By Ferozan MastJul 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Healthy lifestyle influencer and chef Lacey Baier knows a thing or two about weight loss and nutritious foods—and how to make the process easy. “So much about dieting and weight loss is about what you can’t have when there are so many amazing foods that are so good for you that you should be eating more of,” she says. Here are the seven delicious, versatile, healthy, and weight loss-friendly foods Baier eats every day.

Dark Leafy Greens

kale salad leaves close up with water drops backgroundShutterstock

Baier loves dark leafy greens, especially spinach, arugula, and kale, often bleeding them into her smoothies. "Leafy greens are low in calories and high in fiber, which helps fill you up and keeps you feeling full longer, reducing cravings and unhealthy snacking," Christopher Carmichael, DO, tells Summa Health. “Research shows leafy greens may help lower the risk of heart disease, certain cancers, macular degeneration and Type 2 diabetes.”

Nuts

Almonds pour from wood CupShutterstock

Baier enjoys nuts, especially raw walnuts and raw almonds, for a snack or for nut butter. “Although walnuts are high in calories, they are also high in nutrients,” says UC Davis Health. “The healthy unsaturated fats in walnuts keep you feeling full for longer. Recent research suggests that the way fat is stored in walnuts prevents your body from holding onto all the calories. One study found that even though an ounce of walnut has 190 calories, only about 145 are usable. Walnuts also give you some of the iron and magnesium you need – about 10-14% of your daily needs.”

Eggs

Hard-boiled eggShutterstock

Baier eats eggs every day, emphasizing what a good, cheap source of protein and healthy fats they are. “You might have noticed that eating eggs for breakfast may keep you feeling fuller for longer — that’s generally attributed to the high protein content in eggs,” says Keck Medicine of USC. “Whether you have an omelet for breakfast or a hard-boiled egg as a snack, eggs can help you stay satisfied after or between meals.”

RELATED: I Lost 169 Pounds in 16 Months, and This is What I Eat Every Day to Keep It Off

Berries

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Baier loves antioxidant-packed berries. “Berries are among the best sources of dietary fiber in the fruit category,” Michelle Hyman, RD, tells Runner’s World. “They also contain antioxidants and phytonutrients. Some varieties, such as strawberries, are even surprisingly great sources of vitamin C.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Baier eats at least half an avocado every day, espousing the healthy fats and omega-3 fatty acids. “While avocados do have high-fat content, it’s mainly unsaturated, particularly monounsaturated fat, which is beneficial for natural cholesterol levels and heart health,” dietitian Helen Bond tells The Telegraph. “Let’s not forget that fat is good for us,”clinical nutritionist Lara Hughes says. “The body loves to run on fat, and it keeps us fuller for longer. If we don’t have good fats in our diet, we’re much more likely to get hungry, have cravings and overeat.”

Fermented Foods

Greek,Yoghurt,With,Honey,On,Marble,Table.,Healthy,Eating,Concept.Shutterstock

Baier loves fermented foods, especially full-fat plain Greek yogurt. “Greek yogurt is high in protein, which helps promote fullness,” according to UT Medical Center. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.”

RELATED: 14 Signs You're Consuming Too Much Added Sugar

Beans and Legumes

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

Baier calls beans and legumes an excellent source of plant-based protein. She particularly enjoys chickpeas, peas, soybeans, peanuts, lentils, and black beans. “Legumes are one of the quiet achievers when it comes to healthy eating,” according to the Heart Foundation. “They contain antioxidants and vital minerals and nutrients like folate, iron, and magnesium. Legumes are also high in protein and fiber and have a low glycaemic index (GI), which means they keep you feeling fuller for longer.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

She Lost 50 Pounds While Eating These 7 Foods Every Day

Inza its_inzaa
Copyright its_inzaa/TikTok/Shutterstock
Leah Suzanne
By Leah SuzanneMay 04, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Inza@its_inzaa lost 50 pounds, transforming her physique and her health. Detailing her weight loss journey online, Inza combined exercise and a healthy diet to slowly but steadily lose the fat. Inza does not restrict entire food groups—instead, she allows herself room for indulgences. Here’s what she eats in a day to maintain her weight loss and continue to improve her health and wellness.

Omelet For Breakfast

Inza has an omelet with tomatoes, green peppers, and onions for breakfast. “Packed with protein, eggs also provide a good dose of many vitamins,” says the Cleveland Clinic. “Including vitamin A for eye health, vitamin B12 for both nerve and blood cell health, vitamin E as an antioxidant, folate and lutein.”

Tea To Start the Day

Inza has tea (chai) with her omelet. “Drinking black tea without added sweeteners can decrease blood glucose and improve your body’s ability to manage sugar,” according to UCLA Health. “Research also shows that black tea improves blood sugar levels immediately following meals in normal and pre-diabetic adults.”

Rice and Lentils

Inza enjoys rice mixed with high-fiber lentils for lunch. “Fiber plays an important role in regulating our bowels and protecting the immune system,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “Foods that are high in fiber, like lentils, help us stay healthy and active.”

Protein Shake

Inza helps fuel her workouts with protein shakes. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Chicken and Rice

Dinner is usually chicken skewers and rice. “In terms of health, if you have type 2 diabetes, prediabetes, or other blood-sugar concerns, you’d want to choose brown rice,” registered dietitian Maggie Morgan tells Novant Health. “But, if you need to follow a low-fiber diet, white rice would be a better option.”

Yogurt With Meals

Inza usually has some yogurt on the side with her meals. “Nutrition-wise, yogurt is probably one of the best ways to take in your dairy,” William Lendway, dietitian, chef, and assistant professor at Johnson & Wales University, tells AARP. “It’s an easy source of protein and vitamin D because of its fortification and calcium.”

Gulab Jamun

Inza has a single gulab jamun for dessert and factors it into her food portions for the day. “The Dietary Guidelines for Americans recommend that less than 10% of calories you eat or drink every day come from added sugar,” says the Mayo Clinic. “Eating or drinking too many foods with sugar can also cause you to take in more calories than you need each day.”

💪🔥Body Booster: A balanced diet is the most sustainable for long-term success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 100 Pounds Eating the Foods in My New Cookbook

Ilana_Muhlstein2
Ilana Muhlstein
Ilana Muhlstein
By Ilana MuhlsteinMay 31, 2024
Ilana Muhlstein
Ilana Muhlstein, MS, Registered Dietitian Nutritionist, and bestselling author of You Can Drop It! is the creator of the 2B Mindset weight-loss program.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.

The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Fitness & Workouts

The 5 Daily Habits the Strongest People Over 50 Swear By,

Jon Williams jonwilliamsfitness jonwilliamscoaching
4 Signs You Are Eating Too Much Protein to Lose Fat
Copyright jonwilliamsfitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to incorporate healthy habits into your life, so you can get stronger and lose weight? According to one expert, there are some everyday habits that the fittest people have in common. Jon Williams is a fat loss expert and fitness trainer who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals the top 5 habits of the “strongest people 50+” in the gym for a week. Here is what he learned from observing them:

They Have Consistent Training Schedules

“I noticed that the strongest people in the gym have a consistent training schedule. They treat their workouts as a non-negotiable part of their day, which helps them build muscle and improve their overall strength over time,” he says.

They Lift Weights and Split Days

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weights​Fundamental 2: Strength Train at Least Three Times a WeekShutterstock

“I observed that they focus on lifting weights each day,” he says. “Doing specific splits: such as lower and core days, or push and pull days. Engaging multiple muscle groups and promoting overall functional fitness.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

They Pay Attention to Nutrition

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,Shake​Dessert Without GuiltShutterstock

“It’s clear that they pay attention to their nutrition. They seem to make sure they’re eating enough protein, healthy fats, and complex carbs, which supports muscle recovery and gives them the energy they need for intense workouts,” he continues. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

They Have “Strong Mental Resilience”

“I can see that they have strong mental resilience and set clear goals. This mindset helps them push through challenges and stay committed to their fitness journey, even when things get tough. They are very consistent, same time every day,” he says.

The Prioritize Recovery

In addition to doing work, they rest. “They also prioritize recovery practices. Whether it’s stretching, foam rolling, or getting enough sleep, they understand how crucial it is to recover. Most do saunas and cold plunges,” he concludes. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

Trainer Squatted Daily for 100 Days

Vanja Moves Movesmethod
Copyright Movesmethod/YouTube/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most of us spend our days sitting in chairs, hunched over desks, and wondering why our bodies ache. Celebrity fitness coach Vanja Moves, founder of the MoveMethod with over 1.2 million Instagram followers, believes we've forgotten a fundamental position our bodies were designed for. "This simple act has completely transformed my body and my mind," Vanja explains about her daily squatting practice. Discover how dedicating just minutes a day to this natural position could revolutionize your mobility, posture, and overall well-being in just 100 days.

Your Body Will Resist At First

Day one is when reality hits. Your body will fight against this forgotten position. "Everything will hurt," warns Vanja in her post. "Your ankles are gonna scream, your knees are gonna ache, your back will be fried, but this is all normal." She recommends elevating your heels slightly and holding onto support to make the position more accessible. The goal isn't perfection but accumulating time in the squat throughout your day.

Push Through The Resistance

Days two and three bring what Vanja calls "the resistance phase." Your body continues to protest as you challenge yourself to hold the position longer. "You're gonna wonder whether it's safe for you, you're gonna wonder whether you can cause more injuries," Vanja acknowledges. Despite the discomfort, she encourages pushing through, aiming to accumulate 5-7 minutes of squatting throughout your day.

Find Opportunities To Practice

Consistency is key to transformation. Vanja suggests incorporating squats into your existing routine: "Do this when you're resting, do this when you're watching TV, do this when you're brushing your teeth, when you're scrolling your phone." Instead of sitting in a chair during breaks, try squatting. These small moments add up quickly when you make them habitual.

The Shift Begins Around Day Seven

By the end of your first week, you'll notice significant improvements. "You are gonna notice yourself improving in your ankles, in your knees, in your hips, your position will be lower," says Vanja. This is when the position starts feeling natural rather than forced. Many of Vanja's students begin craving the squat instead of sitting by this point, recognizing they've reclaimed a natural human position.

Challenge Yourself With Consistency

Between days seven and fourteen, Vanja recommends becoming more intentional. "My advice to most of my students is to accumulate 30 minutes throughout the day," she shares. This isn't 30 minutes at once but accumulated time. Keep track with a timer or notebook to ensure you're progressing. If 30 minutes seems overwhelming, start with 15-20 minutes and work your way up.

Squatting Becomes Second Nature

Around day thirty, squatting evolves from a challenge to an embodied practice. "This is when you find yourself squatting everywhere and anywhere," Vanja explains. "You're not gonna care that you're a weirdo, you'll be squatting in shopping centers, you'll be squatting at bus stations." Your body begins to crave this position naturally, and you'll find yourself dropping into a squat without even thinking about it.

Your Movement Freedom Expands

As your body adapts, you'll gain new movement capabilities. According to Vanja, "This is the time when you'll be able to do things like moving through that squat with complete freedom." Your hips and ankles become more mobile and lubricated, allowing for smoother transitions and deeper positions. The benefits extend beyond just being able to squat comfortably.

Transformation Becomes Permanent

Between days fifty and one hundred, the practice becomes lifestyle. "This is where the transformation is going to become permanent," Vanja says. You'll notice improved ankle mobility, knee stability, hip flexibility, and lower back health. Many people also experience better digestion. The squat becomes a tool you use naturally throughout your day.

Beyond The Squat: Expanded Movement Potential

The daily squat practice opens doors to more advanced movement patterns. "That's when you'll be able to do things that you did as a child, like cartwheels, like transitioning through low-gait positions," explains Vanja. What began as a simple challenge transforms into complete freedom of movement, allowing you to reclaim physical capabilities you might have thought were lost forever.

A Simple Habit With Profound Results

The beauty of this practice lies in its simplicity. "It's a little habit that you can implement, which is going to become discipline, which is going to lead to extraordinary results," Vanja emphasizes. This isn't about intense training or exercise—it's about returning to a fundamental resting position that humans have used throughout history but many have forgotten in our modern, chair-filled world.

Your Body Is Not Broken

Many people believe they're too old, too injured, or too inflexible to squat. Vanja strongly disagrees: "Your body is not broken. You are not too old, you are not too injured. You have just forgotten to do the fundamental movements that your body craves." The resting squat isn't a high-intensity exercise but a natural position we should all be able to access.

Integration Into Daily Life

The power of this practice comes from consistency, not intensity. "I advocate making movement a part of your daily life every single day, and this is such a simple way to do it," says Vanja. Just 5-10 minutes of intentional movement daily can transform your mobility and physical health over time. Small habits, consistently applied, lead to remarkable results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She’s 62 and Beat Menopausal Belly Fat

Angie Hot and Flashy HotandFlashy angiehotandflashy
Copyright HotandFlashy/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Staying fit and healthy becomes significantly more challenging after menopause, but that doesn't mean it's impossible. Angie from Hot and Flashy has been documenting her health journey since 2013, adjusting her routine annually to optimize her wellness at 62. "Years since menopause have made everything so much harder," Angie admits, but her carefully crafted routine proves that post-menopausal women can still maintain fitness and health. Discover the practical diet and exercise changes that helped Angie reduce sugar, increase protein, and maintain her health through her 60s.

Your Body Deserves Quality Fuel

Treating your body right becomes even more crucial as you age. "We only get one body, and it has to sustain us our entire life," Angie says in her recent post. She compares body maintenance to car care—you wouldn't expect your car to run properly with poor-quality gas and no maintenance, yet many expect their bodies to thrive without proper nutrition or exercise. Making even small lifestyle changes can significantly impact your long-term health, and it's never too late to start improving your habits.

Heart Health Comes First

Protecting your heart should be a top priority, especially for women. "Heart disease is the number one killer of women in the United States, killing more women annually than all cancers combined," Angie warns. With heart disease in her family history, she's been conscious of her cardiovascular health since her 20s. While she initially followed the standard American Heart Association recommendations to limit saturated fats and processed foods, she later discovered sugar's significant contribution to heart disease and made reducing it a key focus.

The Mediterranean Diet Connection

Finding a sustainable eating pattern that works for you is essential. "My diet most closely aligns with the Mediterranean diet," Angie shares. This approach emphasizes unsaturated fats and omega-3s from sources like fish, olive oil, nuts, legumes, seeds, and avocados. She limits saturated fats, fried foods, and ultra-processed items while dramatically cutting down on added sugars. This doesn't mean zero sugar—Angie still allows herself natural sugars from fruits while reducing her added sugar intake from 115 grams daily to just 10-15 grams.

Boosting Fiber For Multiple Benefits

Increasing fiber intake offers numerous health advantages beyond digestion. "Fiber can help lower your cholesterol, control blood sugar, fight visceral belly fat, and reduce gastrointestinal cancer risks," Angie explains. Though she wasn't tracking her fiber consumption before, she now carefully monitors her intake, aiming for 21-30 grams daily. This intentional approach helps support both her heart health and weight management goals while providing additional protective benefits.

Bone Health Becomes Critical After Menopause

Maintaining strong bones becomes increasingly important as you age, especially for post-menopausal women. "After menopause, women lose about two percent of bone every year," Angie reveals. Despite regularly lifting weights and believing she consumed adequate calcium and vitamin D, DEXA scans showed bone loss. This discovery prompted her to completely revamp her diet and exercise routine over the past two years, focusing specifically on building and preserving bone density through targeted nutrition and resistance training.

Protein: The Post-Menopausal Game Changer

Protein intake becomes even more crucial after menopause. "After menopause we process protein much less efficiently," Angie explains. Even while maintaining the same protein intake, your body can't utilize it as effectively, making increases necessary. Angie boosted her daily protein from about 60 grams to 90-120 grams, ensuring she gets 30-40 grams per meal. This strategic increase supports muscle maintenance, which directly contributes to bone health—a critical consideration for post-menopausal women.

Breakfast: Consistent And Protein-Packed

Creating a routine with predictable, nutritious meals simplifies healthy eating. "I'm a creature of habit," Angie admits, preferring to eat the same breakfast almost daily rather than constantly calculating nutritional content of different options. Her primary breakfast consists of low-glycemic cereal mixed with peanut butter granola, raw almonds, and seeds, providing 30 grams of protein, 8 grams of fiber, and only 9 grams of sugar. On days when her teeth are sensitive from Invisalign adjustments, she opts for unsweetened oatmeal with sugar-free peanut butter for similar nutritional benefits.

Lunch: Salmon Salad Protein Bomb

Midday meals should sustain your energy and contribute significantly to your nutritional goals. "My lunch is very labor-intensive, but I make most things one day a week or one day a month," Angie shares. Her typical lunch features a large salad topped with salmon salad, avocado, vegetables, and a sprinkle of nuts and seeds for extra protein and fiber. A side of toast with hummus rounds out this protein-rich meal. By using whole canned salmon with skin and bones (processed in a food processor), she increases calcium intake while homemade lemon tahini dressing eliminates added sugars, resulting in 38 grams of protein and 17.2 grams of fiber with zero sugar.

Dinner: Simple Protein And Fiber Focus

Evening meals can be straightforward while still nutritionally dense. "For dinner, there are really no major changes," Angie explains. She typically enjoys salmon with fiber-rich sides like farro or quinoa plus vegetables, providing about 35 grams of protein and 3.5 grams of fiber. Alternatively, she prepares a versatile ground turkey dish loaded with vegetables and beans, served over whole grains. By substituting traditional white rice or pasta with protein-rich options like farro, quinoa, or buckwheat (which offer 6 grams of protein per quarter-cup), she boosts the nutritional value of every meal.

Supplements That Support Your Goals

Targeted supplements can fill nutritional gaps, especially for bone health. "I wasn't taking enough calcium, enough vitamin D, and I wasn't taking any vitamin K2," Angie discovered. She now takes 1,500 mg of calcium daily (up from 500 mg), increased vitamin D (approaching 4,000 IUs rather than the standard 2,000 IUs), and added vitamin K2 to direct calcium to bones rather than arteries. Her supplement regimen also includes creatine, CoQ10, resveratrol, and phytoceramides to support various aspects of her health.

Exercise: Impact And Heavy Weights For Bone Strength

Challenging your body with appropriate exercise becomes increasingly important with age. "I completely retooled my workout routine," Angie shares, replacing her previous biking and light-to-medium weight routines with impact exercises, rebounding, and heavy load-bearing resistance training. After learning that lifting light weights wasn't sufficient for bone health, she gradually increased from 3-10 pound weights to 15-20 pounds, incorporating a weighted vest during resistance training. Despite needing knee braces for comfort, she maintains a 3-4 day weekly routine, adapting exercises to her body's needs while still challenging herself.

Balance Is Still Key To Sustainability

Creating a sustainable lifestyle means allowing flexibility while maintaining consistent healthy habits. "I tend to stick to my eating plan most of the time, and then when it's a holiday or special occasion, I can do whatever I want," Angie explains. She doesn't completely eliminate treats like wine but limits consumption to once during the week and once on weekends, with a maximum of two drinks. This balanced approach allows her to maintain her nutrition goals without feeling deprived, ensuring her healthy lifestyle remains sustainable long-term.

Results That Speak For Themselves

Consistency with nutrition and exercise delivers noticeable benefits. "I don't struggle with my gut, menopausal belly fat, or trying to keep weight off," Angie shares. Her daily intake totals approximately 110 grams of protein, 23-24 grams of fiber, and just 9 grams of sugar—a formula that keeps her satisfied, energized, and free from many common menopausal complaints. While her routine requires some meal preparation and planning, the results justify the effort, proving that intentional nutrition and appropriate exercise can significantly improve quality of life during the post-menopausal years. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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