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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 Loses 90 Pounds Naturally Following 4 Simple Daily Rules

Adapt these habits to lose weight and keep it off.

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.

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.

Fitness & Workouts

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.

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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

She Lost 18 Lbs by Making These 4 Changes

Erica Jennings foreverwellnesslife
Copyright foreverwellnesslife/Instagram
Leah Groth
By Leah GrothFeb 27, 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
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Are you holding on to hormonal weight? There are a few things you can do to drop it fast, according to one expert and weight loss warrior. Erica Jennings is a hormone health and fat loss coach who lost a total of 20 pounds, 18 in just four months. In a new post, she reveals “the four things” to do that will help you “naturally lose the hormonal weight in your 40s.”

She Lost 20 Pounds Without Weight Loss Drugs

“Nobody told me this in my 40s when the hormonal weight wouldn’t budge before I finally lost 20 pounds so I’m telling you now. You don’t need Ozempic or other weight loss drugs. Here are 4 things I did to naturally lose my belly fat, without any shots,” she says.

The 100-50 Method

The first thing she recommends is abiding by the 100-50 method of eating. “100g of protein and 50g of healthy fats everyday!” she says.

Eating Gut-Balancing Food

The following nutrition tip she offers has to do with promoting gut health by “eating pre/probiotic foods to mimic Ozempic,” she says. “Fermented foods produce short chain fatty acids during fermentation which activate your gut to release GLP-1 naturally.”

Incorporate Insulin-Friendly and High-Fiber Foods

“Incorporating insulin friendly foods and high fiber foods to help with glucoses levels,” is tip number three. “Remember your insulin hormone is your fat storing hormone!”

Exercise Snacks

Her last tip involves exercise. She recommends three walks a day, 10 minutes each. “Proven to lower blood sugar and get your insulin hormone in fat burning mode!” she says.

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

She Elaborates on the Insulin Hormone in Another Post

In another post, she elaborated on how learning how to control her insulin hormone, the fat-storing hormone, was the biggest game-changer in terms of her weight loss. “This isn’t for those who are just diabetic or prediabetic this really affects everyone!!!! At 40 our estrogen decreases and our insulin hormone goes 😵💫😵💫😵💫,” she says. “While losing 20lbs in 4 months at age 39 from hormonal weight gain, I became more and more focused on my blood sugar levels - aka my Insulin Hormone,” she continues.

Here Is Why

She goes on to explain the why. “When I focused on not spiking my glucose levels, my exhaustion & my sugar cravings both improved,” she claims. “Simple changes really helped me avoid massive glucose spikes (and crashes). You don’t want extra glucose in your body!!”

Here Is What She Does to Avoid a “Massive” Spike

She listed the habits that helped her avoid a “massive” spike. The first? “Eating balanced blood sugar meals,” followed by “Walking or moving my body around the 30 minute mark after finishing a meal,” she reveals. “Eating vegetables FIRST before moving on to other foods in the meal,” was also helpful, followed by “Drinking a glass of water with 2 tablespoons of apple cider vinegar before larger meals,” she says. “When I keep my energy levels high & sugar cravings low, the whole day gets easier.” 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.
See Full Bio
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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.

Smartnews Feed

Lose 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 22, 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
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Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

MSN Feed - Slideshow

Coach Lost 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 20, 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:

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Instagram.com/@conquering_cortisol_control

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Instagram.com/@conquering_cortisol_control

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Instagram.com/@conquering_cortisol_control

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

Instagram.com/@conquering_cortisol_control

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

I Lost 30 Pounds by Swapping These 5 Foods

weight loss, drinking, water, hydrate, main image, diet, couple, bathroom scales
Shutterstock
Leah Suzanne
By Leah SuzanneApr 30, 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 to ditch from your diet? Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed his top tips, including 5 simple food swaps he made to lose 30 pounds.

I Swapped Diet Soda For Water

Middle age man drinking glass of water sitting on sofa at homeShutterstock

“When I first started my weight loss journey, one of the very first things I did was stop drinking sodas. Picture this – I was drinking three big bottles (2 liters each) of Diet, Caffeine Free soda.

I knew from reading many studies that diet soda was supposed to be just as bad (if not worse) than regular soda. So I quit drinking it and started drinking water instead. That was 16 years (and 175 pounds ago – I was 320 pounds at the time). If you go back to 1990, I was even larger (367 pounds). I haven’t had a soda since. It took a while to get used to the change, but now I don’t miss them at all,” he says.

I Swapped White Rice For Brown Rice and Other Grains

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.​Refined Grains to Whole GrainsShutterstock

“Brown rice, which contains more nutrients and fiber, is a healthier choice for most people. Even better than brown rice are other grains, such as farro and barley. Barley has a glycemic index of only 28, which is one of the lowest among all grains. Farro has a glycemic index of only 45. Contrast this with a glycemic index of 73. The lower the glycemic index, the less your likelihood of Type II diabetes,” he reveals.

I Swapped Regular Milk For Almond Milk or Soy Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Almond Milk ​Shutterstock

“Midway through my weight loss journey, I concluded, after reading many studies, that I needed to eliminate dairy from my diet. Be aware that while almond milk tastes great, it doesn’t have nearly the same amount of protein as either whole milk or soy milk. That’s why I prefer soy milk. It has slightly more protein than regular milk and roughly 7 times the protein of almond milk. Make sure you buy the unsweetened varieties of almond milk and soy milk. Any time you buy a flavored non-dairy milk, it will have lots of added sugar, and that’s not good (in my opinion),” he maintains.

I Swapped Ice Cream For Nice Cream

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

“You may ask, what’s Nice Cream? All you need to do is take a bunch of ripe bananas and put them in the freezer for about an hour. Don’t let them get frozen solid. Then take them out and throw them in the blender or food processor. Viola. You have banana-flavored ice cream that tastes delicious. While it still tastes sweet, all the sugars in nice cream are natural, as opposed to the refined sugars typically found in ice cream,” he says.

I Swapped Unsalted Raw Nuts For Roasted/Salted Ones

A variety of nuts in wooden bowls.​NutsShutterstock

“I’ll be the first to admit that roasted/salted nuts are delicious. No doubt about it. But did you know that most roasted nuts are roasted in some type of oil, such as peanut oil? That adds unnecessary fat to the mix. Plus, it’s even worse if they add salt to the mix. You might say raw, unsalted nuts don’t taste as good. Well, here’s a little trick. Lay them out on a baking pan and roast in the oven at 350 degrees until they start to turn brown (or use an air fryer if you have one). Then take them out and let them cool for about an hour. Roasting brings out the natural oils in the nuts, and they’re fantastic. But don’t eat too many, as they can be addictive,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Signs You’re Not Eating Enough Protein

Girl, woman, salmon, protein, fish, shocked, worried
Shutterstock
Leah Suzanne
By Leah SuzanneApr 30, 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 eating enough protein? There are some signs to look out for. Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN, from Clean Eatz, explains that protein is essential. “As published in the Journal of Obesity and Metabolic Syndrome, high-protein diets will not only promote muscle protein synthesis, but will also reduce fat mass for both low-calorie and standard-calorie diets,” she says. “It is essential to identify a long-term strategy to meet daily protein needs.” Here are eight signs you aren’t eating enough protein.

Loss of Lean Muscle Mass

Rear view of woman stretching her arm and shoulder, muscle loss

Shutterstock

The first sign is loss of lean muscle mass. “Loss of lean muscle mass is often a result of chronically low caloric intake and inadequate protein availability to restore muscle tissue consistently,” she says.

Bone Loss or Injury

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the hand​ Warning Sign 3 Wrist Pain and WeaknessShutterstock

Another sign? Bone loss or injury. “A consequence of low protein intake that comes as a surprise to many people is bone compromise including stress fractures, osteopenia, and early onset of osteoporosis,” she says.

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

Eating More Empty Calories

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

Are you eating more? “Inadequate protein intake can lead to excessive consumption of additional ‘empty calories’ that don’t promote natural satiety and lead to unwanted body fat gain,” she says.

Your Metabolism Slows Down

woman eats sweets at night to sneak in a refrigerator.​Breaking Free from Food ObsessionShutterstock

A slower metabolism is also a sign. “When protein intake doesn’t meet our body’s needs for ongoing muscle protein synthesis, our lean body mass starts to decline, leading to a reduced metabolic rate,” she says.

You Are Experiencing More Injuries

Female runner knee injury and pain.Beat Joint Pain in 2 Weeks With This Anti-Inflammatory DietShutterstock

Injuries can also occur if you don’t eat enough protein. “Protein plays an essential role in muscle protein synthesis, particularly food protein sources rich in the amino acid leucine. When adequate amino acids aren’t available to synthesize new muscle tissue after exercise, chronic injuries are much more likely to occur,” she says.

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

You Are Experiencing “Insatiable Hunger”

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obese​Sign 2: Pain Under Right RibsShutterstock

“Satiety, the natural feeling of fullness, is highly-related to protein intake due to the extended time period required for protein digestion. When individuals rely on high-carbohydrate foods, it results in a state of insatiable hunger,” she says.

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

Poor Exercise Recovery

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

“There is a common misconception that protein is an energy source for exercise, but it only provides about 5% of our fuel. Protein is actually the primary source of nutrition for promoting recovery and if protein doesn’t follow exercise as a recovery strategy, one can expect chronic poor exercise recovery,” she says.

You Are Experiencing Nutrient Deficiencies

,Exhausted,Runner,Resting,After,Running,In,City, tired, hill10 Weight Loss Mistakes You Need to Stop MakingShutterstock

Complete protein sources contain all 9 essential amino acids and a variety of nutrients for the body, including B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. “If protein intake is deficient, it is highly likely that one will experience nutrient deficiencies,” she maintains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She's 48 and Lost 20 Pounds in 3 Months on Mounjaro

Giuliana GoTherex | Strong for Life
Copyright GoTherex | Strong for Life/YouTube
Christopher Roback
By Christopher RobackApr 30, 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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As a 48-year-old woman dealing with menopause, Giuliana watched helplessly as her weight climbed despite regular exercise and careful eating. After gaining nearly 20 pounds over five years, she reached her breaking point at 143.8 pounds—the heaviest she'd ever been, even after three pregnancies. Working with her husband, Dr. Matt Reuschle, PT, DPT, CSCS from GoTherex, she finally found success with Mounjaro when traditional methods failed. Here's exactly how she dropped 20 pounds in just three months and, more importantly, the specific strategies she's using to maintain her results long-term.

Why Her Body Stopped Responding to Exercise

Despite maintaining an active lifestyle, Giuliana's weight continued climbing steadily year after year. "I used to be like 130, 128 pounds and I reached a point when I was almost 144," she explained to her husband. Standing at just 5'2", this weight wasn't healthy for her frame. Her daily three-mile walks and regular garage weightlifting sessions made no difference—the pounds kept accumulating regardless of her efforts.

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When Hormones Take Over Your Metabolism

Adult woman fanning suffering heat stroke sitting in the livingroom at home7 Foods That Make Hot Flashes Worse During MenopauseShutterstock

Hormonal changes played the primary role in Giuliana's weight struggle. "I was pretty menopausal. All the gaining of the weight was due to my age and also because I was taking birth control pills," she realized. Even after switching from pills to an IUD to help with hormonal balance, the weight continued accumulating. She consulted with dieticians and tried various exercise regimens, but nothing stopped the scale from climbing upward.

Why Her Doctor Recommended Mounjaro Instead of Other Options

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

Dr. Matt selected Mounjaro specifically because of its impressive efficacy compared to other weight loss medications. "It's currently the best of the drugs available for weight loss," he explained to her. While older weight loss medications showed only 5-7% efficacy in research, Mounjaro affects both GLP-1 and GIP receptors, showing over 20% weight loss in studies. This dual-action mechanism made it the logical choice for someone like Giuliana who had the exercise portion mastered but struggled with dietary control despite best efforts.

Her Weekly Treatment Schedule

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

Giuliana's treatment followed a structured approach with careful monitoring to ensure safety and effectiveness. "Every week, at the same time, on the same day, I went to the doctor to get my shot," she committed to the process. A nurse administered the injection in her stomach, which was completely painless—much easier than she expected. Each visit included a full body composition analysis to track her progress beyond just weight. The medication dosage increased monthly for three months until she reached her goal weight, followed by a final month at a lower dosage to safely discontinue treatment.

RELATED:20 Possible Ozempic Side Effects

How She Tracked Every Change in Her Body

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,Scales​A Science-Based ApproachShutterstock

Detailed body composition reports provided Giuliana with comprehensive insights beyond just the number on the scale. "The report included my body fat percentage, visceral fat, total body water, and muscle mass measurements for different body parts," giving her a complete picture of her changing body. Starting at 143.8 pounds with 30% body fat (and visceral fat at 7), her final report showed remarkable progress: 123.6 pounds with 24.6% body fat (visceral fat down to 5). Particularly encouraging was maintaining most of her muscle mass—losing less than one pound of muscle (from 29 to 28.1 pounds) while shedding nearly 20 pounds overall.

Side Effects She Experienced (And How She Managed Them)

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blue​That Embarrassing Moment...Shutterstock

Unlike many Mounjaro users who experience severe nausea, Giuliana's experience was surprisingly different. "I never had any nausea, I never vomited. I think it's because I started with a lower dosage so my body was getting used to the medicine," which made the process much more manageable than she expected. However, she did struggle with significant constipation—sometimes going five days without a bowel movement, which was extremely uncomfortable. Through trial and error, she developed an effective remedy combining prune juice with Miralax, applesauce, and fiber-rich celery that finally provided relief when needed.

Why You Must Prioritize Protein While Taking Weight Loss Medication

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Dr. Matt emphasized that proper nutrition and exercise were absolutely essential companions to the medication—not optional add-ons. "We want to make sure that we're losing the weight that's most appropriate to lose," he explained, focusing on fat loss rather than just weight loss. The goal was specifically to preserve muscle mass while shedding fat, which required strategic intervention with her diet. "We need to stimulate muscle growth and muscle retention through your diet. So number one, we need to raise your protein," became Giuliana's daily focus even when she wasn't hungry. Additionally, resistance training provided the stimulus needed to maintain and build lean tissue, which keeps metabolism higher long-term.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

How Mounjaro Rewired Her Brain's Relationship With Food

Weight loss injection pen - Mounjaro injection pen, medicines to help control blood sugar levels type 2 diabetes, and weight loss.Shutterstock

The most unexpected and valuable benefit Giuliana experienced was the complete elimination of food cravings that had haunted her for years. "The voice in my head that used to tell me before I took Mounjaro that I have cravings, those cravings haven't come back," even months after stopping the medication. This mental reset fundamentally changed her relationship with food—she now views it primarily as fuel rather than comfort or habit. Even during Christmas and holiday celebrations, she could enjoy treats in moderation without feeling out of control or derailing her progress, a freedom she hadn't experienced in years.

The Right Way to Transition Off Medication (Without Regaining Weight)

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Dr. Matt emphasized the crucial process of "reverse dieting" when transitioning off Mounjaro to prevent the weight regain that affects many people. "Maintain for two to four weeks before you ever go to raise your calories or decrease your activity levels once you reach your goal," he advised her with specific instructions. The transition period typically needs to equal the weight loss period—so her three months of weight loss required three months of careful transition to normal eating. This methodical approach prevents the metabolism from being shocked by sudden dietary changes, dramatically reducing the common risk of rapid weight regain after stopping medication.

How She's Building Sustainable Habits That Stick

Chicago, IL, USA - Jan 13 2024: One month supply of Mounjaro, an injectable medicine used to treat Type 2 diabetes.Shutterstock

The key to maintaining Giuliana's results long-term lies entirely in the new habits she formed during treatment. "Mounjaro gives you a chance to build habits without those same mechanisms in the body that have been driving you towards the bad habits," Dr. Matt explained about the window of opportunity the medication provides. She's found that smaller portions and protein-focused meals have genuinely become her new normal without feeling like deprivation. The four months on medication provided enough time to establish these healthier patterns as automatic behaviors, making maintenance significantly more manageable now that her treatment has ended.

Why Professional Guidance Makes All the Difference

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From her experience, working with qualified health professionals rather than trying to navigate this journey alone made an enormous difference in Giuliana's success. "You want to look for people that are looking to improve your health, not just looking to get you to lose weight," Dr. Matt advises based on years of clinical experience. Quality professionals focus on creating sustainable environments for long-term success rather than just quick results, helping clients feel better, look better, and ultimately live better through permanent lifestyle changes rather than temporary fixes that lead to inevitable rebounds.

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The Complete Approach That Finally Worked For Her

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Giuliana's success ultimately came from addressing multiple health factors simultaneously rather than focusing exclusively on weight loss. "Health and fitness is more than just exercise. You're going to need to take a look at your diet, your stress levels, which includes how you sleep, and understand your blood and hormones," Dr. Matt explains about the approach that finally worked for her after years of frustration. This comprehensive method ensured that all potential obstacles to her weight management were identified and addressed, creating a foundation for lasting results beyond just the number on the scale. At 48, she finally feels like herself again—and more importantly, she has the tools to stay this way. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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