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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.

Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Discover simple hacks to lose weight.

Nissa_Graun1
Copyright nissagraun/Instagram

Have you ever watched someone effortlessly maintain their weight while you're stuck in an endless cycle of strict diets and frustrating rebounds? You're not alone. After three decades of personal struggle with weight loss, certified weight loss coachNissa Graun finally cracked the code to sustainable weight management—and discovered it's not about willpower or deprivation at all. Read on to learn the practical, science-backed strategies that helped her lose 50 pounds and, more importantly, keep it off without the constant battle most dieters face.


What Science and Personal Experience Taught Me About Lasting Weight Loss

"After fighting with my weight for 30 years, I discovered the habits lean people naturally follow so they never have to think about their weight," says Nissa. "This made me feel like I'd finally found the cheat codes that everyone else had. Not only did they help me lose 50 pounds, but now I don't have to work so hard to keep it off the way I used to."

"People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quickly," says the CDC.

The Reality Behind Quick Fixes

"Over the 30 years I struggled with yo-yoing weight while learning all of the rules of whichever new diet I was following, I always thought I could stick to the strict rules long enough to drop the weight," Nissa reveals.

"I never anticipated all of the cravings I'd have just a few weeks in, and I never thought about the diet boredom that I'd experience after cutting out everything that brings me joy," she admits.

"After losing a hundred pounds with keto and intermittent fasting, I was convinced that was the only way to lose weight until I regained 50 pounds, even though I stuck to my plan," Nissa shares. This devastating experience became her turning point.

Understanding the Game Plan

Before diving into the cheat codes, Nissa explains the foundation: "First, you need to understand how fat loss is just like building a business. Both require investment, whether it's time, money, or energy."

"If you want to lose weight, making a specific plan can help," says the CDC.

RELATED:5 Training Mistakes That Kept This Fitness Expert From Burning Fat

Cheat Code #1: Eat the Frog

"In business, this is called 'Eating the frog,'" Nissa reveals. "No, you're not actually eating a frog or any animals for that matter. Eating the frog is a strategy where you focus on the tasks that make the biggest impact first. This works since 80% of your results come from 20% of your efforts."

For weight loss, this means prioritizing movement: "Since building muscle is key to long-term fat loss, I make working out my first priority. This is the best way to eat the frog in a fat loss plan since this is when my energy and focus are the highest."

"Following a full body routine only two or three times each week is enough to build your metabolism by building more muscle," she adds.

Cheat Code #2: The Adaptation Strategy

"Just because you find an amazing business strategy that drives sales, that doesn't mean that one strategy will work forever," Nissa explains. "While this leads some companies to fizzle out, those who can stick around need to adapt over time."

This led to her second cheat code: constantly evolving her approach. "When it came to starting from scratch, I finally learned that if I wanted to remain at a healthy weight, I had to adapt my habits and behaviors over time."

The CDC supports this flexible approach, noting that "healthy weight loss involves a lifestyle with healthy eating patterns, regular physical activity, and stress management."

Cheat Code #3: The Food Swap System

Nissa's third cheat code involves strategic food substitutions. "Through a lot of trial and error, I figured out that some food combos keep me fuller than others," she explains. She created a system of smart swaps:

"When it came to lunch, I made smaller swaps like trading two pieces of regular bread for low carb tortillas," she shares. This instantly cut 150 calories from lunch.

"Instead of indulging in a side of chips, I chose protein-heavy sides like Greek yogurt," which added 17 grams of filling protein while cutting calories.

Even dessert got a makeover: "I swap my nightly serving of dark chocolate for a protein-heavy dessert like this strawberry protein icy. This big bowl takes longer to eat and the protein keeps me satisfied all night."

RELATED:She Dropped 80 Pounds By Ignoring Everything Weight Loss Experts Told Her

Cheat Code #4: The Meal Rotation Strategy

"Just like a business requires consistent effort over months or years to see growth, a successful diet needs long-term consistency for lasting results," Nissa shares. Her fourth cheat code was developing a reliable meal system.

"I ended up having the same high protein shake for breakfast pretty much every day. Then I'd cycle through the same two or three lunch combos that kept hunger low, but only came in around 400 or 500 calories."

The CDC reinforces this systematic approach: "Being more aware of what you eat and drink will help you avoid mindless consumption."

Cheat Code #5: The Metrics That Matter

"This is the cheat code that I credit most of my success to," Nissa emphasizes. "What successful business do you know that doesn't track metrics? The trick is figuring out the right metrics that you need to track."

She breaks down the essential daily measurements:

  • Calories consumed
  • Protein intake
  • Daily weight average
  • Steps taken

"It takes less than five minutes a day to track these metrics," she says. "Once I paid attention to the right metrics, that pesky scale finally started moving in the right direction, even though I couldn't get it to budge for more than two years."

The Sustainable Approach

"Instead of slashing calories to 1,200 for quick weight loss, I ate in a more reasonable calorie deficit of 2,000 calories a day," Nissa explains. "Instead of rushing to lose all 50 pounds in just a few months this time, I had patience, which made it way easier for my new habits to turn into permanent lifestyle changes."

The CDC supports this measured approach: "Even modest weight loss can improve blood pressure, cholesterol, and blood sugar levels. For example, a 5% weight reduction for a person who weighs 200 pounds is 10 pounds."

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Starting Your Journey

"If you are revved up now that you see just how easy sustainable fat loss can be, then let's do this," Nissa encourages. But she adds an important caveat: "Not all at once because rushing into any new plan is the fastest way to stay stuck."

The CDC echoes this: "Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health."

As Nissa discovered, these "cheat codes" aren't about finding shortcuts—they're about building sustainable habits that last a lifetime. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Nissa_Graun1
Copyright nissagraun/Instagram
Evidence-Based

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

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

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

Have you ever watched someone effortlessly maintain their weight while you're stuck in an endless cycle of strict diets and frustrating rebounds? You're not alone. After three decades of personal struggle with weight loss, certified weight loss coachNissa Graun finally cracked the code to sustainable weight management—and discovered it's not about willpower or deprivation at all. Read on to learn the practical, science-backed strategies that helped her lose 50 pounds and, more importantly, keep it off without the constant battle most dieters face.


What Science and Personal Experience Taught Me About Lasting Weight Loss

"After fighting with my weight for 30 years, I discovered the habits lean people naturally follow so they never have to think about their weight," says Nissa. "This made me feel like I'd finally found the cheat codes that everyone else had. Not only did they help me lose 50 pounds, but now I don't have to work so hard to keep it off the way I used to."

"People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quickly," says the CDC.

The Reality Behind Quick Fixes

"Over the 30 years I struggled with yo-yoing weight while learning all of the rules of whichever new diet I was following, I always thought I could stick to the strict rules long enough to drop the weight," Nissa reveals.

"I never anticipated all of the cravings I'd have just a few weeks in, and I never thought about the diet boredom that I'd experience after cutting out everything that brings me joy," she admits.

"After losing a hundred pounds with keto and intermittent fasting, I was convinced that was the only way to lose weight until I regained 50 pounds, even though I stuck to my plan," Nissa shares. This devastating experience became her turning point.

Understanding the Game Plan

Before diving into the cheat codes, Nissa explains the foundation: "First, you need to understand how fat loss is just like building a business. Both require investment, whether it's time, money, or energy."

"If you want to lose weight, making a specific plan can help," says the CDC.

RELATED:5 Training Mistakes That Kept This Fitness Expert From Burning Fat

Cheat Code #1: Eat the Frog

"In business, this is called 'Eating the frog,'" Nissa reveals. "No, you're not actually eating a frog or any animals for that matter. Eating the frog is a strategy where you focus on the tasks that make the biggest impact first. This works since 80% of your results come from 20% of your efforts."

For weight loss, this means prioritizing movement: "Since building muscle is key to long-term fat loss, I make working out my first priority. This is the best way to eat the frog in a fat loss plan since this is when my energy and focus are the highest."

"Following a full body routine only two or three times each week is enough to build your metabolism by building more muscle," she adds.

Cheat Code #2: The Adaptation Strategy

"Just because you find an amazing business strategy that drives sales, that doesn't mean that one strategy will work forever," Nissa explains. "While this leads some companies to fizzle out, those who can stick around need to adapt over time."

This led to her second cheat code: constantly evolving her approach. "When it came to starting from scratch, I finally learned that if I wanted to remain at a healthy weight, I had to adapt my habits and behaviors over time."

The CDC supports this flexible approach, noting that "healthy weight loss involves a lifestyle with healthy eating patterns, regular physical activity, and stress management."

Cheat Code #3: The Food Swap System

Nissa's third cheat code involves strategic food substitutions. "Through a lot of trial and error, I figured out that some food combos keep me fuller than others," she explains. She created a system of smart swaps:

"When it came to lunch, I made smaller swaps like trading two pieces of regular bread for low carb tortillas," she shares. This instantly cut 150 calories from lunch.

"Instead of indulging in a side of chips, I chose protein-heavy sides like Greek yogurt," which added 17 grams of filling protein while cutting calories.

Even dessert got a makeover: "I swap my nightly serving of dark chocolate for a protein-heavy dessert like this strawberry protein icy. This big bowl takes longer to eat and the protein keeps me satisfied all night."

RELATED:She Dropped 80 Pounds By Ignoring Everything Weight Loss Experts Told Her

Cheat Code #4: The Meal Rotation Strategy

"Just like a business requires consistent effort over months or years to see growth, a successful diet needs long-term consistency for lasting results," Nissa shares. Her fourth cheat code was developing a reliable meal system.

"I ended up having the same high protein shake for breakfast pretty much every day. Then I'd cycle through the same two or three lunch combos that kept hunger low, but only came in around 400 or 500 calories."

The CDC reinforces this systematic approach: "Being more aware of what you eat and drink will help you avoid mindless consumption."

Cheat Code #5: The Metrics That Matter

"This is the cheat code that I credit most of my success to," Nissa emphasizes. "What successful business do you know that doesn't track metrics? The trick is figuring out the right metrics that you need to track."

She breaks down the essential daily measurements:

  • Calories consumed
  • Protein intake
  • Daily weight average
  • Steps taken

"It takes less than five minutes a day to track these metrics," she says. "Once I paid attention to the right metrics, that pesky scale finally started moving in the right direction, even though I couldn't get it to budge for more than two years."

The Sustainable Approach

"Instead of slashing calories to 1,200 for quick weight loss, I ate in a more reasonable calorie deficit of 2,000 calories a day," Nissa explains. "Instead of rushing to lose all 50 pounds in just a few months this time, I had patience, which made it way easier for my new habits to turn into permanent lifestyle changes."

The CDC supports this measured approach: "Even modest weight loss can improve blood pressure, cholesterol, and blood sugar levels. For example, a 5% weight reduction for a person who weighs 200 pounds is 10 pounds."

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Starting Your Journey

"If you are revved up now that you see just how easy sustainable fat loss can be, then let's do this," Nissa encourages. But she adds an important caveat: "Not all at once because rushing into any new plan is the fastest way to stay stuck."

The CDC echoes this: "Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health."

As Nissa discovered, these "cheat codes" aren't about finding shortcuts—they're about building sustainable habits that last a lifetime. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Heather Eisenberg heathereisenbergfitness
Coach Lost 15 Pounds in Her 40s When She Stopped Making 5 Protein Mistakes
Copyright heathereisenbergfitness/Instagram
Evidence-Based

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

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

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

Are you trying to lose weight, but your go-to tactics aren’t working? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. She has lost a total of 15 pounds. In a new social media post, she gets real about how she dropped weight. “I would lose weight in a calorie deficit much faster if I only knew…these 10 facts on weight loss.”

Consistency Over Perfection

Her first fact? “Consistency will always outdo perfection,” she says. “You don’t have to be perfect every day. A few off days won’t ruin your progress, but constantly ‘starting over’ will,” she writes.

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

You Need to Eat Protein to Lose Weight

The next thing you need to understand is that in order to lose weight, you need to amp up your protein intake. “Protein is a game-changer. It helps keep you full, supports muscles and helps your body burn more calories throughout the day,” she says.

Strength Training Speeds Up Fat Loss

Next, strength training will speed up fat loss. “More muscle = better metabolism. Cardio is great, but lifting helps you burn more over time,” she writes.

Eating Too Little Won’t Usually Help You Lose Weight

Next, don’t starve yourself. “Eating too little can backfire. Going too low in calories can make you more tired, hungry, and likely to binge later,” she says.

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

The Scale Isn’t Everything

Next, numbers don’t matter as much as you think they do. “The scale isn’t everything,” she writes. “Water weight, hormones, and muscle retention can mask fat loss. Take progress pics and measurements too!”

NEAT Adds Up

“NEAT adds up” is number six. “Steps, fidgeting, and daily movement burn way more calories than you think—this is why walking matters!” she says.

Weekends Matter

Cheat weekends are not harmless. “Weekends can make or break progress,” she says. “A calorie deficit Monday-Friday won’t help if you’re doubling up on calories Saturday-Sunday.”

Amp Up Fiber

Eat more fiber. “Fiber is your best friend. It keeps you full, supports digestion, and helps balance blood sugar (which keeps cravings in check!),” she says.

You Don’t Have to Go to Extremes with Diet

You don’t have to go all-or-nothing with your diet. “You don’t have to cut out carbs, sugar, or alcohol. Learning balance instead of restriction makes weight loss sustainable,” she says.

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

Fat Loss Takes Time

Don’t be impatient. “Fat loss takes time,” she writes. “Quick fixes don’t work long-term. The more patient you are, the better (and more permanent) your results will be!”

Bottom Line

The bottom line? “Weight loss isn’t just about eating less, it’s about understanding what actually works so you can see real, lasting progress. The more you focus on these facts, the easier it gets!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Corey House coreyhousefitness
Copyright coreyhousefitness/Instagram/Shutterstock

Do you want to lose weight while still enjoying delicious food? Corey House is a fitness trainer specializing in helping people over 40 shed fat and build muscle using the methods that enabled him to drop 56 pounds. In a new social media post, he reveals his “cheat code meals” for weight loss. “5 high protein, low calorie meals so good it felt like I was cheating when I dropped 56 pounds of fat,” he wrote.

Losing Weight Is All About Infusing Lifestyle with Healthy Food

“OK, so a long time ago I came to the reality that losing weight and keeping it off was LESS about restriction and deprivation… and MORE about the fusion of lifestyle and healthy food. One of the first things I have my coaching clients do is craft a list of ‘healthier’ foods that they actually enjoy eating and will help them make progress toward their fat loss & fitness goals. And sometimes… we stumble upon food combinations and meal creations that are SO freaking good, they make you feel like you’re cheating. These are their Sustainable Nutrition Staples. Here are five ✋ that I ate on repeat when I was dropping 56 pounds (and STILL eat today),” he says.

Blueberry Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock

Nutritional Information: 56g Protein / 360 Calories

Ingredients

  • 1.5 cups plain non-fat Greek yogurt
  • 1/4 cup blueberries
  • 1 scoop vanilla whey protein
  • 1 Tbsp honey drizzled on top.

BBQ Chicken Flatbread Pizza

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock

Nutritional Information: 69g Protein / 563 Calories

Ingredients

  • 1 sheet Lavash flatbread
  • 8 oz. seasoned grilled chicken
  • 1/4 cup sugar-free BBQ sauce
  • Chopped red onion & bell pepper
  • 1/2 low-fat mozzarella cheese.

High Protein Burrito Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Nutritional Information: 42g Protein / 490 Calories

Ingredients

  • 6 oz. lean ground beef w/taco seasoning
  • 1/2 cup sauteed bell peppers & onion
  • 1/2 cup refried beans
  • 1/4 cup shredded cheddar cheese
  • 2 Tbsp. low-fat sour cream.

Chipotle Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Nutritional Information: 43g Protein / 440 Calories

Ingredients

  • 6 oz. seasoned grilled chicken
  • 1/2 cup cooked white rice
  • 1 cup sauteed bell peppers & red onion
  • 2 Tbsp medium/hot salsa.

Meat Sauce & Spaghetti Squash

Spaghetti squash top down viewShutterstock

Nutritional Information: 57g Protein / 613 Calories

Ingredients

  • 1/2 roasted spaghetti squash
  • 6 oz. 93% lean ground beef
  • 1/2 Rao’s marinara sauce
  • 1 Tbsp. grated parmesan cheese
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Andrea Michelle andimichellefit
Copyright andimichellefit/Instagram

Are you trying to lose weight but aren’t sure what to do? It may be as simple as implementing a few healthy habits into your routine, says one expert. Andrea Michelle is an online coach and certified personal trainer who helps “women love their bodies and get strong AF,” she writes in her Instagram bio. In a new post, she reveals what she did to lose 95 pounds. “I went from 240 lbs to 145 lbs naturally, & if I was someone who wanted to do the same in 2025, here’s what I’d do,” she captioned the post. “Steps to kickstart your weight loss journey.”

Step One: Eat in a Calorie Deficit

The first thing to do, is eat in a calorie deficit. “Calculate your TDEE (there are lots of online calculators) and ensure you are consistently eating below your maintenance requirements. This can be as little as 100- 200 calories below maintenance, as long as you are consistent you will lose fat,” she writes.

Step Two: Don’t Eliminate Foood Groups You Like

Next, don’t eliminate any food groups or foods you enjoy. “Work these foods into your meal plan, prioritize variety and plan for treats. All foods fit! If you enjoy the foods you are eating it will be much easier to stick to your deficit,” she suggests.

Step Three: Prioritize Protein

The third step is prioritizing protein. “Protein is so important while losing weight for a number of reasons. Firstly it increases satiety, keeping you fuller for longer. Secondly it boosts metabolism, it takes more energy for your body to break down protein than it does carbs or fat. Thirdly it preserves and builds muscle mass. During weight loss eating adequate protein helps your body preserve lean muscle mass, this means more of the weight you lose is fat,” she writes.

What Science Says About Protein

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.

Step Four: Have a Step Goal

Next, have a step goal. “I did no formal cardio while losing weight. Instead, I focused on increasing my NEAT (non-exercise activity thermogenesis) and had a goal of hitting at least 10 thousand steps per day. If this is a big jump for you start by increasing your steps slowly over time. Pick a step goal that is challenging but realistic,” she writes.

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

How Many Steps?

How many steps should you walk? According to a 2018 study in Obesity, walking 10,000 steps a day is linked to weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Step Five: Lift Weights

“Focus on strength training regularly with progressive overload,” is step five. “Strength training is so important while losing weight because we don’t want to burn our muscle, we want to burn fat! If you strength train while in a calorie deficit you will lose less muscle than someone who isn’t exercising or only doing cardio,” she writes.

Science Supports Strength Training for Weight Loss

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.

Step Six: Be Patient

And the last step? Be patient. “Remember progress takes time. Short term fixes = short term results. Be patient with yourself and celebrate all the small wins along the way!” she writes.

See Her Before-and-After

In another recent post, Andi shared her amazing before-and-after photos. “Transformation photos will show you what I lost, but they don’t show you everything I’ve gained in the process- strength, confidence, determination, self love, discipline,” she wrote. “Photo on the left is from Oct. 2023. Photo on the right is from Sept. 2024.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram

Are you struggling to lose weight? It might be time to change some of your health habits. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new social media post, she reveals the changes she made to lose weight. “I’ve lost 50 lbs over the last 3 1/2 years and totally transformed myself to have a lean, strong + healthy mom bod,” she writes. “Here’s what changed.”

No More Quick Fixes

The first thing she did was stop relying on quick fixes. “I stopped wasting time + money + energy on quick fixes. The constant back & forth and always searching for the next best thing was exhausting me more than I even knew,” she writes.

She Changed Her Mindset

She also changed her mindset and turned her thinking around. “I stopped believing other people were ‘lucky’ or had it easier than I do,” she says.

She Stopped Making Excuses

Another major change she made? “I stopped making excuses,” she wrote.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Started Being Accountable

She also started being accountable. “I committed to an approach and a coach - and wow the accountability was everything I needed,” she said.

She Got Her Priorities in Order

She got her priorities in order. “I started focusing on what I wanted MOST vs what I wanted in the moment,” she said.

RELATED: This Is Exactly How to Lose Body Fat This Year

She Committed to Her Habits

She committed to her habits. “I focused hard on nailing my daily habits and routines. This ended up being critical to carry me through tough times,” she says.

She Didn’t Listen to Outside Noise

She also didn’t listen to outside chatter. “I drowned out the noise and stayed in my lane - NO MATTER WHAT,” she writes.

Boundary Setting

Boundary setting was instrumental in her success. “I learned how to set boundaries,” she writes about her eighth habit.

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

She Stopped Cheating

She also didn’t allow herself to feel entitled to cheat days. “I stopped treating every weekend and holiday and vacation and girls night out and date night and party like an excuse to go off the rails,” she writes.

She Stopped Treating Herself to Junk and Booze

She stopped using junk food and booze as a crutch. “I learned I don’t need junky food and a lot of alcohol to have an amazing time,” she says.

She Stopped Trying to Out Exercise a Bad Diet

“I stopped trying to use exercise as a way to outdo a bad diet. Instead exercise and nutrition work together,” she says about her eleventh change.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

She Stopped Labeling Food as Good or Bad

She also changed the way she looks at food. “I stopped thinking of foods as good or bad and eliminated the concept of a ‘cheat meal,’” she says.

She Started Walking

She also started getting her steps in. “I started walking - a lot,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Changed Her Relationship with Alcohol

She stopped drinking her calories and relying on booze. “I totally changed my relationship with alcohol,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

She Prioritized Self-Care

Finally, she started prioritizing self-care. “I realized that taking care of myself as a mom isn’t a luxury, it’s a necessity. I am 1000% a better mom and wife now that I feel good & strong & healthy in my own skin,” she writes.

She Took the Timeline Away

“And this is a big big one and it didn’t happen until I had already lost a chunk of weight and started to feel really good about myself ….I took the timeline away and started really loving the whole process. I stopped wanting to be smaller and I started wanting to be stronger,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Evidence-Based

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

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

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

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster