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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.

Coach Ate These 10 Foods on Repeat and Lost 84 Pounds in a Year

One personal trainer reveals the items she ate daily to lose weight.

Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Do you want to lose weight but aren’t sure what to eat? Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a new post, she breaks down exactly what she ate to achieve her weight loss goals. “10 foods I ate on repeat, losing 84 pounds in a year, staying lean, and building up my strength,” she captioned the Instagram post. “If you’ve followed me for a while, you’ll know I don’t have time for fancy cooking,” she added. “I keep things super simple and repeatable.”

Chicken Breast

Woman cutting chicken fillet in kitchen, closeupShutterstock

The first food she ate? Chicken breast. “The easiest high protein option,” she says. “Salads, wraps, snacks... all hail the power of a basic Chicken breast.”

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

The Simple Wrap

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

Next up, the simple wrap. “Honestly I used to have a wrap with my lunch everyday. I’d make pizzas, tuna melts, takeaway Nando’s. Put something in a wrap and it tastes 10/10,” she says.

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats are also on her list. “You can’t beat a good bowl of porridge but if I tried to I’d make some oat pancakes, oat protein cookies, overnight oats. She’s a sneaky little minx,” she writes.

Air Fried Potatoes

Roasted potatoes. Baked potato wedges in frying pan on dark stone background.Shutterstock

You don’t have to avoid carbs to lose weight. “Any type of air fried potatoes” were always on her menu, “insert chef kiss,” she writes.

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

Greek Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Greek yogurt, “I use Fage,” is another great food for fat loss. “High in protein, thick and creamy, can be used sweet or savoury. Fage for the Olympic Gold in Yogurts,” she writes.

Fruit

Fresh fruit in the basket on the wooden tableShutterstock

She also eats lots of fruit. “Berries were top of the list. Please don’t ever demonize fruit. Nobody ever put on loads of weight because they ate one too many strawberries,” she points out.

Lean Beef Mince

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Lean beef mince is another one of her favorite proteins. “Ladies do not forgot your red meat. We need the iron. Burgers (love a fakeaway Big Mac), spag Bol, chilli. Get that red meat down ya,” she says.

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

Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Next up, popcorn. “Sounds a bit rogue but l always get the sweet and salted one which is around 100 cals and snack on it or have it ready to go if I’m having a film night with the kids and don’t want to miss out on fun snacks,” she writes.

Sauces

Close-up of mayonnaise on a spoon on a bright table.Shutterstock

She relies on three sauces “that jazz up any boring meal,” she says: Nando’s garlic sauce, Pizza Express light house dressing and Light Mayo. “Thank me later.”

Salmon

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Salmon is the last food on her weekly menu. “Gotta get that oily fish in ya girls. Can’t go wrong with a salmon stir fry or some garlicky salmon pasta or a salmon salad. Boom,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

She Lost 84 Pounds Eating These 10 Foods

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight but aren’t sure what to eat? Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a new post, she breaks down exactly what she ate to achieve her weight loss goals. “10 foods I ate on repeat, losing 84 pounds in a year, staying lean, and building up my strength,” she captioned the Instagram post. “If you’ve followed me for a while, you’ll know I don’t have time for fancy cooking,” she added. “I keep things super simple and repeatable.”

Chicken Breast

Woman cutting chicken fillet in kitchen, closeupShutterstock

The first food she ate? Chicken breast. “The easiest high protein option,” she says. “Salads, wraps, snacks... all hail the power of a basic Chicken breast.”

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

The Simple Wrap

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

Next up, the simple wrap. “Honestly I used to have a wrap with my lunch everyday. I’d make pizzas, tuna melts, takeaway Nando’s. Put something in a wrap and it tastes 10/10,” she says.

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats are also on her list. “You can’t beat a good bowl of porridge but if I tried to I’d make some oat pancakes, oat protein cookies, overnight oats. She’s a sneaky little minx,” she writes.

Air Fried Potatoes

Roasted potatoes. Baked potato wedges in frying pan on dark stone background.Shutterstock

You don’t have to avoid carbs to lose weight. “Any type of air fried potatoes” were always on her menu, “insert chef kiss,” she writes.

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

Greek Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Greek yogurt, “I use Fage,” is another great food for fat loss. “High in protein, thick and creamy, can be used sweet or savoury. Fage for the Olympic Gold in Yogurts,” she writes.

Fruit

Fresh fruit in the basket on the wooden tableShutterstock

She also eats lots of fruit. “Berries were top of the list. Please don’t ever demonize fruit. Nobody ever put on loads of weight because they ate one too many strawberries,” she points out.

Lean Beef Mince

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Lean beef mince is another one of her favorite proteins. “Ladies do not forgot your red meat. We need the iron. Burgers (love a fakeaway Big Mac), spag Bol, chilli. Get that red meat down ya,” she says.

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

Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Next up, popcorn. “Sounds a bit rogue but l always get the sweet and salted one which is around 100 cals and snack on it or have it ready to go if I’m having a film night with the kids and don’t want to miss out on fun snacks,” she writes.

Sauces

Close-up of mayonnaise on a spoon on a bright table.Shutterstock

She relies on three sauces “that jazz up any boring meal,” she says: Nando’s garlic sauce, Pizza Express light house dressing and Light Mayo. “Thank me later.”

Salmon

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Salmon is the last food on her weekly menu. “Gotta get that oily fish in ya girls. Can’t go wrong with a salmon stir fry or some garlicky salmon pasta or a salmon salad. Boom,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 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.

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 80 Pounds by Following 1 Food Rule

Jess Dukes mrsdukesfitspo
Copyright mrsdukesfitspo/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? According to an expert, you should enforce a straightforward food rule. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals a rule she set for herself that was a significant game-changer on her weight loss journey. “I lost 80 pounds, here is the only food rule I followed,” she writes.

Her Food Rule Is: There Are No Off Limit Foods

The answer? “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

No One Food Can Ruin Your Progress

Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it.

When You Allow Yourself to Eat What You Want, You Will Stop Craving It

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she says.

No Off-Limit Foods

She explains how she approaches food now, starting with no off-limit foods. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Plan Treats Intentionally

Next, she is intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says.

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

Focus on How Foods Make You Feel

Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Loses 90 Pounds Naturally With 4 Rules

Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothJan 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight and keep it off? According to a top expert, it all boils down to a few healthy habits. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. “I went from 225 pounds to 135 naturally, and if I was someone who wanted this in 2025this, this is what I’d put in my New Year goals,” she writes across the video. “A golden goal list to set you up. I'd make sure this was set,” she adds in the caption. Here is what she recommends:

Set a Realistic Calorie Goals

Don't overdo it when it comes to cutting calories. "Setting a realistic calorie goal" and making sure your protein goal is around your goal body weight in grams, is Brooke's first recommendation. "Usually this is close to the 40,30,30 split with macros for fat-loss," she says in her video.

Get Your Steps In

Walking is also instrumental for weight loss, says Brooke. "Commit to a daily step goal," she recommends. This gets her body "up and moving so that my total daily energy expenditure gets higher," she says.

Plan Your Workouts Ahead of Time

Don't wing it when it comes to exercise. "Decide what days and times I'm working out and what workouts I'm doing," says Brooke. "Treat them like important appointments that can't be missed or moved around."

Strength Training

Like many experts, Brooke recommends lifting weights. "Focus on strength training at least 3x a week and commit to learning how to lift in progressive overload with time under tension rather than just doing random machines. Treat it like you're learning a new skill and hobby," she says.

Track Your Victories

"Keep track daily of things you're proud of yourself for doing and celebrate the daily wins that you accomplished by showing up rather then being perfect," says Brooke. "This will help you get rid of all or nothing mindset."

RELATED: Metabolism Expert Reveals 4-Ingredient Pudding That Burns Fat Like Ozempic

And Reward Yourself for Them

And, set up "a non food reward system where you award yourself with a massage, a new outfit, a book, get yourself a memorable trophy that you're proud of or collect something that will remind you of your accomplishments," she says.

Know Your Why's

Understanding why you are on your journey goes a long way, according to Brooke. "Write down the biggest list of 'why's' in your phone that don't have to do with just the scale moving. Reflect on this daily to help you keep going when you're having a hard time not having bigger wins. (Like scale drops etc)," she writes.

Avoid Extreme Diets

Brooke doesn't recommend serious restrictions. "Have a goal to avoid extreme diets that won't teach you how to live when you're at your goal weight," she says. "What you do to get there is what you do to stay there but just with more food."

RELATED: Woman Gets Stronger Body at 45 Than 25 With Simple Changes

Do the Opposite of What You Did Before

"Do the opposite of what you've done in the past," she continues. "For example (no sugar in 2025, no carbs, only Whole Foods, etc) AND INSTEAD make the goal to do it WHILE incorporating this food so you're not demonizing food but seeing it for what it is and giving it a time and place. (Eliminating food guilt and speaking the language of food)" she writes.

Be Consistent

And, keep going no matter what. Her last tip is to "decide to make consistency be more important than how your day looks, being perfect, & don't dwell on messing up." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Drops 25lbs with These 10 Foods

Cherisse Kozloski cherisse_rykercoaching
​Mistake 1: You Aren’t Counting Calories
Copyright cherisse_rykercoaching/Instagram
Leah Groth
By Leah GrothFeb 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you attempting to slim down and drop body fat but unsure what to eat? One expert claims that the pounds tumbled off when she added certain foods to her diet. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she unveils her list of weight loss foods – some might surprise you. “These 10 foods were a game changer during my weight loss from 205-180👇 & are staples in my menu,’ she says.

Chicken Thighs

The first food she recommends is chicken thigh – not breasts. “High in protein with healthy fats to keep you full and fuel your workouts. Yes chicken breast is higher protein but thighs to me taste better reheated,” she says.

Whole Eggs

Egg, Chicken EggShutterstock

She also started eating whole eggs. “Packed with cholesterol and nutrients to support muscle growth and hormone health. Just watch your calorie load to decide how many of natures multi vitamin you can fit in,” she writes.

Spinach

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

She also amped up her spinach intake. “Iron-rich to boost energy, helping you power through each day and a great low calorie filler food to help you ‘feel’ like you’re eating a lot,” she says about the essential green.

Ground Bison

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

One meat that helped her achieve her weight loss goals? Ground bison. “A great lean protein source that helps repair muscles and keeps you feeling full,” she writes.

Grass-Fed Burger

cooking burgers on hot grill with flamesShutterstock

She also ate hamburgers but stuck to making them with grass-fed beef. “Quality fats to balance hunger and energy levels,” she writes.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image​Prebiotic Foods: AsparagusShutterstock

Another green veggie she recommends is asparagus. “Natural diuretic to help with bloating and keep you feeling light,” she says.

Salmon

raw salmon on cutting board

Fatty fish is also helpful in burning fat, according to Cherisse. “Filled with omega-3s to reduce inflammation and support fat loss,” she says about salmon.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Avocado

Organic,Avocado,For,A,Healthy,Vegetarian,Diet.Shutterstock

Another healthy fat that helped her burn fat? Avocado. “Full of fiber and healthy fats to curb cravings and stabilize blood sugar. Again be mindful of your serving size,” she says.

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

When it comes to carbs, she recommends fueling up with sweet potatoes. “Slow-digesting carbs for long-lasting energy without the crash,” she says.

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

And, last but not least, she relied on blueberries to satisfy her sweet tooth. “Antioxidant powerhouse to fight inflammation and support recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 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.

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Simple Things Sabotaging Your Lower Belly and Hip Fat Goals

Camden Mamian mamianfitness
Copyright mamianfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 18, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you dieting and exercising but still hanging onto belly weight? Camden Mamian is a metabolic expert and fitness trainer who helps his clients repair their hormones to lose weight. In a new social media post, he reveals the biggest missteps you might be making, causing you to hold onto weight in your midsection. “Your body will keep storing fat in your lower belly and hips until you stop making these mistakes,” he writes.

You Are likely Making a Mistake

Here’s the truth: “Fat loss isn’t magic, it’s science. And odds are, you might be making one (or more) of these mistakes,” he writes.

You’re Running on Coffee and Wine

One common mistake? Running on coffee and alcohol. “Surviving on caffeine all day and winding down with wine at night? Multiple drinks throughout the week can throw off your macros, disrupt sleep, and leave you exhausted the next day—making fat loss feel impossible,” he writes.

You’re Eating Too Little

Another common mistake? “Trying to survive on 1,200 calories while chasing kids and busy at work? No wonder you’re exhausted. Overly aggressive deficits aren’t sustainable and leave your metabolism hurting making that binging cycle even worse!” he says.

You’re Not Moving Enough

Not exercising enough will also have you holding onto weight. “Yes, you’re busy. But even if you work out 3-4 times a week, the rest of the day matters too. Walking, playing with your kids, and staying active outside the gym are crucial for long-term fat loss,” he writes.

You’re All in…Til the Weekend

If you are all in during the week, but majorly cheating on the weekend, it could be having serious consequences. “Monday - Thursday, you’re on point. Then Friday - Sunday? It’s a free-for-all. If you’re only hitting your goals 57% of the time, progress is going to be slow. Consistency over time is what truly gets results,” he writes.

No Meal Planning, No Success

If you aren’t meal-prepping, you are making a big mistake. “No groceries, no plan, and no clue what’s for dinner? That’s when bad choices happen. A little preparation goes a long way in setting yourself up for success,” he points out.

You’re Guessing Instead of Tracking

Don’t try guessing in lieu of tracking. “You wouldn’t guess your kids’ school schedule, so why guess your food intake? Tracking isn’t forever, but it’s a powerful tool to help you understand what your body actually needs,” he says.

You Want Results Yesterday

Be patient, results take time. “A couple of good weeks doesn’t undo years of habits. Give yourself at least 3 months of consistency before deciding if something is working. (But it shouldn’t force you to restrict)” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

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

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

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

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

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Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white box​EggsShutterstock

Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

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

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

Group Of Mature Friends Socializing In Backyard TogetherShutterstock

Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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