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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.

Coach Lost 15 Pounds in Her 40s When She Stopped Making 5 Protein Mistakes

One expert reveals the mistakes she stopped making that helped her lose big.

Heather Eisenberg heathereisenbergfitness
Copyright heathereisenbergfitness/Instagram

Are you making protein mistakes keeping you from achieving your weight loss goals? 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 reveals some common protein faux pas. “Here are 5 mistakes I made with protein that didn’t help me lose weight in my 40s. Being aware of these finally helped me lose 15 pounds,” she writes.


These Mistakes Slowed Down Her Progress

“Don’t make these same mistakes: In my 40s, I kept making these sneaky little mistakes that held me back from losing weight and feeling my best. I didn’t realize how these mistakes were slowing down my progress. Here they are,” she adds.

Not Eating Enough Protein

Her first mistake? Not eating enough protein. “I thought I was eating enough… I wasn’t,” she says. She recommends calculating your individual protein requirements to know how much to eat.

Snacking Instead of Eating Real Meals

Her next mistake? “I relied too much on snacky foods instead of real meals. I would grab a protein bar or a protein shake thinking that was a meal. These would not satisfy me or have me feeling full. I’d then end up overeating later in the day,” she writes. “Focus on real, whole food protein sources like chicken, fish, eggs or greek yogurt to keep you satiated and satisfied longer.”

Skipping Protein at Breakfast

“I skipped protein at breakfast, thinking I’d make up for it later,” is mistake number three. “It seemed so much easier to just pour a bowl of cereal or grab a bagel for breakfast. I would just think to myself that I would eat the protein later in the day. SPOILER…. It never worked out that way,” she says. “Keep things simple. Work your breakfast around your protein. Try eggs, cottage cheese or even a protein smoothing to start your day.”

Relying on Protein Shakes and Powder

Mistake four? “I thought I needed fancy powders and shakes (spoiler: I didn’t). I have gone through many different brands of protein powders to find one that I really enjoyed. Not only do you have to sort through so many to find one you like, but they are also expense and I found myself not really enjoying them,” she says. “Protein powders can be helpful, however they are not required! You can just add in more foods that are high in protein into your day which may have you feeling more satisfied.”

Inconsistency

And her final mistake was inconsistency. “I wasn’t consistent—some days I’d hit my target, others I wouldn’t even try. This made it difficult for me to see progress,” she says. “Set small achievable protein goals for every meal. A good starting point would be around 25-30 grams per meal.”

Also, Say No to Extreme Dietary Restrictions

In another post she reveals 5 things to avoid. “Say NO to extreme dietary restrictions,” she says. Completely cutting out food groups, such as carbs or fats, can lead to nutritional deficiencies and increased cravings.” Instead, adopt a balanced approach by choosing complex carbohydrates like whole grains, healthy fats like avocados and nuts, and lean proteins in moderate amounts.

Avoid Too Extreme Workouts

Next, don’t overdo it with exercise. “Avoid jumping in headfirst into intense workouts! This can lead to burnout or injury,” she says. “Instead, gradually build up your activity level. For example, begin with brisk walking or cycling a few times a week and progressively incorporate strength training,” she suggests.

Avoid Low-Fat and Sugar-Free Traps

“Stop relying on ‘low-fat’ & ‘sugar-free’ traps – they might be triggering your cravings!” she points out,” she says. “Instead, focus on whole, minimally processed foods that are naturally low in unhealthy fats and sugars,” she says. “For example, choosing plain Greek yogurt with fresh fruit rather than sweetened ‘low-fat’ yogurt.”

Avoid Cardio Only Workouts

Also, avoid cardio-only workouts. “Cardio isn’t the only answer!” she writes. “Strength training boosts metabolism big time. While cardio is beneficial for the heart and helps burn calories, strength training is crucial for building muscle, which can boost your metabolism. Incorporating bodyweight exercises like squats, lunges and planks to add variety and strengthen different muscle groups,” she says.

Avoid Skimping on Sleep

And her last thing? “Don’t skimp on sleep! Quality Zzz’s can power your weight loss journey. Develop a consistent bedtime routine, such as reading a book or practicing relaxation techniques. Also, be sure to shut your phone down 1 hour before bedtime. Prioritizing quality sleep can improve your ability to lose weight as it helps manage stress and recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

More For You

Heather Eisenberg heathereisenbergfitness
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 making protein mistakes keeping you from achieving your weight loss goals? 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 reveals some common protein faux pas. “Here are 5 mistakes I made with protein that didn’t help me lose weight in my 40s. Being aware of these finally helped me lose 15 pounds,” she writes.

These Mistakes Slowed Down Her Progress

“Don’t make these same mistakes: In my 40s, I kept making these sneaky little mistakes that held me back from losing weight and feeling my best. I didn’t realize how these mistakes were slowing down my progress. Here they are,” she adds.

Not Eating Enough Protein

Her first mistake? Not eating enough protein. “I thought I was eating enough… I wasn’t,” she says. She recommends calculating your individual protein requirements to know how much to eat.

Snacking Instead of Eating Real Meals

Her next mistake? “I relied too much on snacky foods instead of real meals. I would grab a protein bar or a protein shake thinking that was a meal. These would not satisfy me or have me feeling full. I’d then end up overeating later in the day,” she writes. “Focus on real, whole food protein sources like chicken, fish, eggs or greek yogurt to keep you satiated and satisfied longer.”

Skipping Protein at Breakfast

“I skipped protein at breakfast, thinking I’d make up for it later,” is mistake number three. “It seemed so much easier to just pour a bowl of cereal or grab a bagel for breakfast. I would just think to myself that I would eat the protein later in the day. SPOILER…. It never worked out that way,” she says. “Keep things simple. Work your breakfast around your protein. Try eggs, cottage cheese or even a protein smoothing to start your day.”

Relying on Protein Shakes and Powder

Mistake four? “I thought I needed fancy powders and shakes (spoiler: I didn’t). I have gone through many different brands of protein powders to find one that I really enjoyed. Not only do you have to sort through so many to find one you like, but they are also expense and I found myself not really enjoying them,” she says. “Protein powders can be helpful, however they are not required! You can just add in more foods that are high in protein into your day which may have you feeling more satisfied.”

Inconsistency

And her final mistake was inconsistency. “I wasn’t consistent—some days I’d hit my target, others I wouldn’t even try. This made it difficult for me to see progress,” she says. “Set small achievable protein goals for every meal. A good starting point would be around 25-30 grams per meal.”

Also, Say No to Extreme Dietary Restrictions

In another post she reveals 5 things to avoid. “Say NO to extreme dietary restrictions,” she says. Completely cutting out food groups, such as carbs or fats, can lead to nutritional deficiencies and increased cravings.” Instead, adopt a balanced approach by choosing complex carbohydrates like whole grains, healthy fats like avocados and nuts, and lean proteins in moderate amounts.

Avoid Too Extreme Workouts

Next, don’t overdo it with exercise. “Avoid jumping in headfirst into intense workouts! This can lead to burnout or injury,” she says. “Instead, gradually build up your activity level. For example, begin with brisk walking or cycling a few times a week and progressively incorporate strength training,” she suggests.

Avoid Low-Fat and Sugar-Free Traps

“Stop relying on ‘low-fat’ & ‘sugar-free’ traps – they might be triggering your cravings!” she points out,” she says. “Instead, focus on whole, minimally processed foods that are naturally low in unhealthy fats and sugars,” she says. “For example, choosing plain Greek yogurt with fresh fruit rather than sweetened ‘low-fat’ yogurt.”

Avoid Cardio Only Workouts

Also, avoid cardio-only workouts. “Cardio isn’t the only answer!” she writes. “Strength training boosts metabolism big time. While cardio is beneficial for the heart and helps burn calories, strength training is crucial for building muscle, which can boost your metabolism. Incorporating bodyweight exercises like squats, lunges and planks to add variety and strengthen different muscle groups,” she says.

Avoid Skimping on Sleep

And her last thing? “Don’t skimp on sleep! Quality Zzz’s can power your weight loss journey. Develop a consistent bedtime routine, such as reading a book or practicing relaxation techniques. Also, be sure to shut your phone down 1 hour before bedtime. Prioritizing quality sleep can improve your ability to lose weight as it helps manage stress and recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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.

Denise Kirtley fiftyfitnessjourney
Copyright fiftyfitnessjourney/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 want to lose weight but feel like it’s an uphill battle over 50? Denise Kirtley is a 54-year-old transformation coach who looks half her age. In a recent post she opens up about her diet, revealing what she eats in a day. “I lost 50 lbs at age 50…This is a recent day of eating on a training day,” she writes, adding that she aims for 160 grams of protein, 230 grams of carbohydrates, 55 fat grams, and 2,055 calories.

Collagen Coffee

“Every day for me starts with coffee plus collagen,” she says in the post. She claims that the collagen she uses “has a compound that promotes skin elasticity and firmness and I do feel like it’s helped my skin bounce back from weight loss over the past four years,” she says.

15 Protein, 0 Carbs, 0 Fat

Breakfast

She moves onto a hearty breakfast. English Muffin Sandwich with Veggie Sausage, an Egg and Laughing Cow Cheese + Berries.

26 Protein, 50 Carbs, 12 Fat

Second Breakfast

She then eats her second meal, another breakfast. Protein Oats with Banana, Pomegranate and Yogurt.

40 Protein, 58 Carbs, 6 Fat

Lunch

For lunch, she eats her healthier version of meat and potatoes. 93% Lean Ground Beef with Potatoes, Veggies and Pickled Onions.

33 Protein, 46 Carbs, 8 Fat

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

Snack

Between lunch and dinner she will fuel up with a hearty snack. Veggie Tray with Egg, Hummus and Crackers.

17 Protein, 29 Carbs, 16 Fat

Dinner

And finally, she finishes off her day with a big dinner. Turkey Meatballs, Purple Yam, Broccoli and Laughing Cow Cheese.

27 Protein, 46 Carbs, 12 Fat

She Doesn’t Starve Herself

“Gone are the days where I believed I had to STARVE myself and be SKINNY. These days, I know we have to FUEL our bodies to get STRONG,” she writes. “I make a point to prioritize protein and lately I’ve been keeping a close eye on my fiber intake as well. My fiber on this day was 29g. (A good general recommendation is to shoot for about 25g) I hear from a lot of you that having more meal ideas is important so I hope this helps!”

Other Habits Helped Her Lose Weight

In another post, she reveals a few of the other habits that helped her get into the best shape of her life. “My Midlife Sisters!! The plan has changed! We’re not chasing skinny anymore…we’re going for STRENGTH now. Here’s the plan: First, we’re BELIEVING it’s possible for us to become fitter than ever in midlife. (It is!!) This all starts with belief,” she says.

Strength Trainings

Another habit that helped her get into great shape was strength training. “We’re switching from prioritizing cardio to lifting weights,” she says in the post. She recommends two to three times a week – or more – to get the best results.

And, Changing Her Mindset

Nutrition was also key. “We’re going to eat more protein…a lot more! Our target is about 1g protein per pound of your ideal bodyweight per day. We’re understanding the right amounts and combinations of foods to get us to our physique goals. Tracking macros is the way!” she says. However, she also make mental shifts. “We’re not just focusing on physical changes…that’s where we’ve failed in the past. We’re going for lifelong changes through changing our mindsets, having positive outlooks and creating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ilene Block silverandstrong
She Lost 40 Pounds at 61 by Reverse Dieting and Doing These 8 Things
Copyright silverandstrong/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 over 50 and aren’t sure what to do to lose weight? Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. By making a few simple changes to her routine, she lost 40 pounds at 61 (and 55 pounds altogether). In a new post, she breaks down her strategy into six simple tips. “If you’re a woman 50+ who wants to become unrecognizable in 2025, do these 6 things,” she writes.

Make Yourself a Priority

The first thing you need to do is prioritize yourself. “Most women, particularly in our age group, put everyone else’s needs before their own,” she says. “The cliche ‘you take better care of others when you take care of yourself first’ is a cliche because it’s true. YOU have to become your priority.”

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

Eat One Gram of Protein Per Pound of Goal Bodyweight

Next, she recommends eating one gram of protein per pound of body weight daily. “Most women don’t eat enough protein. Protein is the key building block for strong muscles, which you need to help build strong bones which will keep you independent and with quality of life as you age,” she writes. “Track your food and be accurate. If you’re not, you’re only fooling yourself and won’t get the results you want.”

Lift Heavy Weights

Next, lift heavy weights or weights that are heavy for you. “Strength training, combined with macro nutrition, is the fountain of youth!” she says. “You MUST strength train if you want to be fit and healthy and remain independent as you age.”

Drink Enough Water

Make sure to drink enough water. Why is hydration important? “On average, women our age would drink around 80 oz of water a day. Our bodies need water to regulate our body temp, lubricate joints, support brain health and keep our skin hydrated,” she says.

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

Get Enough Sleep

Getting enough sleep is also important. “Sleep can become a challenge after menopause, but has never been more important. It takes us longer to recover from exercise post menopause and when we sleep, this is when most of our recovery takes place,” she says. “If you develop sleep issues post menopause (like I did), HRT may help (it did for me). Talk to your doctor.”

Focus on Your Mindset

Finally, focus on your mindset. “We become set in our ways as we age and often don’t realize the negative self talk that is going on,” she says. “Start paying attention to how you talk to yourself. Try this - talk to yourself the way you’d talk to your best friend - not your worst enemy!”

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control

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.

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

wooden spoon filled with black chia seeds and heart symbolShutterstock

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
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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

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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)

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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)

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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

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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