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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 Maintains 15 Percent Body Fat While Eating These 4 Fast Food High Protein Meals

These on-the-go meals will aid in weight loss.

Leah Groth
By Leah GrothMar 03, 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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Rachel Marcinko rachel_mar5fit
Copyright rachel_mar5fit/Instagram
Leah Groth
By Leah GrothMar 03, 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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Nutrition & Diet

According to experts, you can eat fast food and lose weight. Rachel Marcinko is a fitness and nutrition coach who maintains a physique with just 15 percent body fat. In a new post, she reveals a major secret: She eats fast food and manages to lose fat while doing so. “4 fast food high protein meals under 500 calories I eat on the go when trying to lose body fat,” she writes, revealing her go-to meals from Chick-fil-A, Chipotle, Panera and Starbucks.

Chipotle: High-Protein Bowl

Here is her Chipotle order:

  • Chicken or steak
  • Fajita veggies
  • Romaine lettuce
  • Tomato salsa
  • Light black beans

Optional: sour cream on the side for dipping, but be mindful of the amount.

Calories: ~350 | Protein ~40g.

Chick-fil-A” Grilled Chicken Nuggets with Side Salad

Here is her Chick-fil-A order:

  • 12-count grilled nuggets
  • Side salad with light dressing
  • Try the Light Balsamic Vinegarette, Honey Mustard, or Light Italian for lower-calorie dressing options.

Calories: ~360 | Protein ~49g.

Panera: Custom Salad with Chicken

Here is her Panera order:

  • Green Goddess Cobb (no avocado, no bacon)
  • Extra chicken
  • Keep the dressing on the side to control fat intake

Calories: ~370 | Protein ~43g.

Starbucks: Turkey Bacon & Egg White Sandwich

At Starbucks, she keeps is simple, ordering the Turkey Bacon & Egg White Sandwich.

Calories: 230 | Protein: 17g.

Why These Options Work

“These options along with others can be very easily included in a meal plan tailored towards your fat loss goals,” she writes. No more guessing what to eat or how many calories you need to lose fat.”

She Also Eats Bowls, Starting with This Korean Ground Beef & Sweet Potato Bowl

In another post, she reveals four of her go-to meal bowls for fat loss. Korean Ground Beef & Sweet Potato Bowl.

Protein: ~42g.

Ingredients:

  • 5 oz lean ground beef (90-93% lean)
  • Seasoned with chili oil, sesame oil, teriyaki, and brown sugar
  • ½ medium Japanese sweet potato
  • ¼ avocado, sliced
  • 2-4 tbsp shredded cheese
  • ½ cup sautéed spinach or kale (optional)
  • Truffle hot sauce (optional).

Yolo Greek Yogurt/Cottage Cheese Bowl

Protein: ~40g

Ingredients:

  • 1 - 1 ½ cup Fage Greek yogurt or cottage cheese (or mix)
  • ¼ cup granola
  • 1 tbsp honey
  • ½ cup mixed berries
  • 1 tbsp chia seeds
  • ½ scoop protein powder (optional for more protein)
  • Other optional toppings - rice cakes, cereal, sugar-free chocolate syrup, PB, powdered pb, dates, pumpkin seeds, sugar-free pudding mix.

Salmon & Quinoa Bowl

Protein: ~42g

Ingredients:

  • 5 oz grilled salmon
  • ½ cup cooked quinoa
  • 1 cup mixed greens
  • ¼ cup edamame
  • 2 tbsp crumbled feta cheese
  • 1 tbsp dried cranberries
  • 1 tbsp lite balsamic dressing.

Chipotle Chicken Thigh Bowl

Protein: ~40g

Ingredients:

  • 5 oz boneless, skinless chicken thighs (cooked in crockpot with chipotle peppers, honey, garlic, and sale and pepper)
  • ½ cup cooked cilantro-lime rice
  • ¼ cup black beans
  • ¼ avocado, sliced
  • ¼ cup pickled red onions
  • 1 tbsp cotija or feta cheese
  • Sauce: greek yogurt, lime juice, garlic powder, cumin, sale pepper, chipotle sauce
  • Fresh cilantro & lime juice.
And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

4 Fast Food High-Protein Meals a Coach Eats

Rachel Marcinko rachel_mar5fit
Copyright rachel_mar5fit/Instagram
Leah Groth
By Leah GrothMar 03, 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.

According to experts, you can eat fast food and lose weight. Rachel Marcinko is a fitness and nutrition coach who maintains a physique with just 15 percent body fat. In a new post, she reveals a major secret: She eats fast food and manages to lose fat while doing so. “4 fast food high protein meals under 500 calories I eat on the go when trying to lose body fat,” she writes, revealing her go-to meals from Chick-fil-A, Chipotle, Panera and Starbucks.

Chipotle: High-Protein Bowl

Here is her Chipotle order:

  • Chicken or steak
  • Fajita veggies
  • Romaine lettuce
  • Tomato salsa
  • Light black beans

Optional: sour cream on the side for dipping, but be mindful of the amount.

Calories: ~350 | Protein ~40g.

Chick-fil-A” Grilled Chicken Nuggets with Side Salad

Here is her Chick-fil-A order:

  • 12-count grilled nuggets
  • Side salad with light dressing
  • Try the Light Balsamic Vinegarette, Honey Mustard, or Light Italian for lower-calorie dressing options.

Calories: ~360 | Protein ~49g.

Panera: Custom Salad with Chicken

Here is her Panera order:

  • Green Goddess Cobb (no avocado, no bacon)
  • Extra chicken
  • Keep the dressing on the side to control fat intake

Calories: ~370 | Protein ~43g.

Starbucks: Turkey Bacon & Egg White Sandwich

At Starbucks, she keeps is simple, ordering the Turkey Bacon & Egg White Sandwich.

Calories: 230 | Protein: 17g.

Why These Options Work

“These options along with others can be very easily included in a meal plan tailored towards your fat loss goals,” she writes. No more guessing what to eat or how many calories you need to lose fat.”

She Also Eats Bowls, Starting with This Korean Ground Beef & Sweet Potato Bowl

In another post, she reveals four of her go-to meal bowls for fat loss. Korean Ground Beef & Sweet Potato Bowl.

Protein: ~42g.

Ingredients:

  • 5 oz lean ground beef (90-93% lean)
  • Seasoned with chili oil, sesame oil, teriyaki, and brown sugar
  • ½ medium Japanese sweet potato
  • ¼ avocado, sliced
  • 2-4 tbsp shredded cheese
  • ½ cup sautéed spinach or kale (optional)
  • Truffle hot sauce (optional).

Yolo Greek Yogurt/Cottage Cheese Bowl

Protein: ~40g

Ingredients:

  • 1 - 1 ½ cup Fage Greek yogurt or cottage cheese (or mix)
  • ¼ cup granola
  • 1 tbsp honey
  • ½ cup mixed berries
  • 1 tbsp chia seeds
  • ½ scoop protein powder (optional for more protein)
  • Other optional toppings - rice cakes, cereal, sugar-free chocolate syrup, PB, powdered pb, dates, pumpkin seeds, sugar-free pudding mix.

Salmon & Quinoa Bowl

Protein: ~42g

Ingredients:

  • 5 oz grilled salmon
  • ½ cup cooked quinoa
  • 1 cup mixed greens
  • ¼ cup edamame
  • 2 tbsp crumbled feta cheese
  • 1 tbsp dried cranberries
  • 1 tbsp lite balsamic dressing.

Chipotle Chicken Thigh Bowl

Protein: ~40g

Ingredients:

  • 5 oz boneless, skinless chicken thighs (cooked in crockpot with chipotle peppers, honey, garlic, and sale and pepper)
  • ½ cup cooked cilantro-lime rice
  • ¼ cup black beans
  • ¼ avocado, sliced
  • ¼ cup pickled red onions
  • 1 tbsp cotija or feta cheese
  • Sauce: greek yogurt, lime juice, garlic powder, cumin, sale pepper, chipotle sauce
  • Fresh cilantro & lime juice.
And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 50 Lbs at 50: 6 High-Protein Meals

Denise Kirtley fiftyfitnessjourney
Copyright fiftyfitnessjourney/Instagram
Leah Groth
By Leah GrothFeb 06, 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 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.

Nutrition & Diet

I Lost 146 Pounds and Here's What I Do to Keep It Off

Mike_jigglymike6
jiggly.mike/TikTok
Leah Groth
By Leah GrothMay 20, 2024
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:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you looking to lose a lot of weight without going to extremes? There are a few simple habits you can incorporate into your routine that are game-changing in terms of weight loss. Weight loss influencer Mike (@jigglymike) has amassed a following for sharing all the tips and tricks that helped him lose 146 pounds. Here are 5 simple changes he made to his diet and eating habits that helped him drop weight and keep it off.

Mike Meal Plans

@jiggly.mike

This is everything I eat before and during work as I continue losing weight!🥪 #weightloss #weightlosscheck #weightlosstransformation #weightlossprogress #weightlossmotivation #weightlossjouney #weightlosschallenge #weightlossfood #weightlossgoals #whatieatinaday #lowcalorie #gymtok #gymmotivation

One tactic that Mike uses to lose weight is meal planning. He regularly shares videos detailing everything he eats in a day and explains that he plans his meals ahead of time – especially when he works 11-hour days.

Here Is Why You Should Consider Meal Planning

Close-up Of Pen With Meal Plan FormShutterstock

Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

He Eats Lots of Protein

@jiggly.mike

Some foods that have helped me lose 120lbs so far… #weightloss #weightlosstransformation #weightlossprogress #weightlossmotivation #weightlossjouney #howtoloseweight #weightlossgoals #weightlossbeforeandafter #weightlosscheck #whatieatinaday #lowcalorie #highprotein #groceryhaul

In one video, Mike shares his weekly shopping list, revealing that he bases his meals around protein. “For the protein sources, we have extra lean ground beef and some super extra lean ground Turkey breast.”

Here Is Why Eating Enough Protein Is Important

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

There is ample research that 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.

RELATED:12 People Who Lost Over 10 Pounds in Under 4 Months

He Doesn’t Drink His Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

Mike just says no to high calorie sodas. In a recent video, Mike reveals that he brings Diet Dr. Pepper to work with him. He also drinks zero calorie water flavor packs with his water and energy drinks to offer a boost of caffeine.

Here Is Why You Should Swap Regular Soda for Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

“Diet soda will be calorie-free versus a lot of sugar in regular soda, which means a lot of empty calories that don’t provide any fullness either,” explains Body Network’s Resident RDN, Tara Collingwood, and co-author of the Flat Belly Cookbook for Dummies.

He Supplements with Creatine

@jiggly.mike

Me going from 342lbs to 198lbs! #weightloss #weightlosscheck #weightlosstransformation #weightlossprogress #weightlossmotivation #weightlossjouney #weightlosschallenge #weightlossfood #weightlossgoals #whatieatinaday #gymtok #gymmotivation

Mike also supplements with creatine.” This is the only supplement I currently take because I don't feel like buying any others, but I will take a scoop of this after I'm done eating lunch,” he says.

Here Is Why You Should Consider Creatine

Sports,Supplement,Creatine,,Hmb,,Bcaa,,Amino,Acid,Or,Powdered,Vitamin.Shutterstock

The Mayo Clinic explains that creatine can help with Strength, muscle size and performance. “Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance. Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition,” they say. It can also help prevent injury. “Oral creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons and nerves.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

Healthy Condiments for On-the-Go Flavor

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Mike has also revealed in his many videos that he packs healthy condiments. This includes Chipotle Tabasco sauce and Sweet Baby Rays, no sugar added, and sweet and spicy barbecue sauce.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Smart Condiment Swaps Cut Sneaky Calories

condiments of mustard, mayonnaise, ketchup and hot sauce on a hot dog cartShutterstock

Most weight loss experts remind that condiments often contain lots of hidden calories. Many people forget to include these when tallying up their daily food intake. Swapping out high calorie condiments for lower sugar, lower calorie options will help you cut hundreds of calories per day.

💪🔥Body Booster: Ditch sugary sodas and opt for zero-calorie alternatives like diet soda, flavored water, or caffeinated drinks. This simple swap can save you hundreds of calories per day and support your weight loss goals.

Fitness & Workouts

A Nutrition Coach Shares 5 Fat Loss Rules That Actually Work for Everyone

Brittney_Blanco1
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothNov 16, 2024
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.

Are you ready to start losing weight but feel like you need a jumpstart? Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new social media post, she discusses a few easy ways to get started on your weight loss journey. “These five strategies are fundamental to jumpstarting and sustaining your fat loss journey,” she writes in the caption of the Instagram video.

Prioritize Protein in Every Meal

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

She recommends starting by making protein a priority. “Ensuring a high protein intake, around 175 grams daily, helps maintain muscle mass while in a calorie deficit. Protein supports muscle recovery, keeps you full, and aids fat loss without compromising strength,” she says in her post.

Commit to Strength Training

Concentrated woman lifting dumbbells in gymShutterstock

Next, she recommends committing to a strength training routine. “Lifting weights or doing resistance training at least four times a week is essential. Strength training preserves muscle, boosts metabolism, and helps shape your physique, all of which are critical to an effective fat loss program,” she writes.

Get Quality Sleep

Bed, stretching and happy woman waking up in the morning after sleep, rest and relax in her home. Resting, smile and female stretch in her bedroom, content and peaceful, cheerful and comfortableShutterstock

You also need to make sleep a priority. “Aim for 7-8 hours of restful sleep each night. Quality sleep is key to hormone balance, particularly cortisol and insulin, both of which play a significant role in fat loss and energy management,” she writes.

Strive for Consistency

Woman wakes up in a country house or hotel with panoramic windows in pine forest raised her hands yawning. Good morning and recreation on nature conceptShutterstock

Next, focus on consistency rather than perfection. “Consistency in both diet and exercise routines is far more powerful than perfection. Building sustainable habits is what leads to lasting results, so keep moving forward even if things aren’t always flawless,” she writes.

Incorporate Daily Activity

Beautiful young girl smiling while running through park and enjoying in the nature.Shutterstock

Incorporating daily activity is another essential habit. “Stay active throughout the day beyond formal workouts. Activities like walking, stretching, or standing regularly help keep your metabolism engaged and contribute to overall fat loss,” she says.

Eat Protein-Packed Meals, Starting with This Egg Scramble

Scrambled eggs, omeletteShutterstock

In another post, she reveals the meals she eats every day to “build lean muscle while burning fat, starting with a protein-packed scramble.

  • Macros: 350 cal, 40g protein, 10g fat, 20g carbs.
  • Ingredients: 1 cup egg whites, 1 whole egg, 1/4 cup diced bell peppers, 1/4 cup spinach, 1/4 avocado.
  • Directions: Sauté veggies, then add eggs, scramble until cooked, and top with avocado.

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Grilled Chicken Salad

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Her next go-to meal is a grilled chicken salad:

  • Macros: 400 cal, 45g protein, 10g fat, 30g carbs.
  • Ingredients: 4 oz grilled chicken breast, 2 cups mixed greens, 1/4 cup cherry tomatoes, 1/2 cup cucumber, 1 tbsp balsamic vinegar.
  • Directions: Toss all ingredients and top with grilled chicken. Drizzle balsamic vinegar for flavor.

Protein Smoothie

Banana and chocolate smoothie in the glass jarShutterstock

Her third meal is a protein smoothie:

  • Macros: 300 cal, 30g protein, 5g fat, 40g carbs.
  • Ingredients: 1 scoop whey protein, 1/2 banana, 1/2 cup blueberries, 1 cup almond milk, Handful of ice.
  • Directions: Blend all ingredients until smooth and creamy!

Taco Bowl

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

For dinner, her fourth meal, she makes a taco bowl:

  • Macros: 550 cal, 55g protein, 15g fat, 40g carbs
  • Ingredients: 6 oz ground turkey (93% lean), 1/2 cup cauliflower rice, 1/4 cup black beans, 1/4 cup diced tomatoes, 1/4 cup shredded lettuce, 2 tbsp salsa, Salt, pepper, cumin, and chili powder to taste
  • Directions: Season and cook turkey, then layer with cauliflower rice, beans, and veggies. Top with salsa!

RELATED:Woman Gets 12,000 Steps Daily With Her Desk Job Using These Simple Hacks

Meal Prep

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Don’t use time as an excuse to eat unhealthy meals. She offers a final tip to cook ahead. “Prep these meals in advance to stay on track and crush your goals!” she writes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 10 Pounds in 6 Weeks Eating These 5 High-Protein Dinners "I Would Eat Again and Again"

Brittney_Blanco4
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothDec 08, 2024
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? Take some advice from a pro! Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new post, she reveals a handful of easy-to-make meals that fuel fat-burning and weight loss.“If I wanted to lose 10 pounds in the next 6 weeks, here are the five dinners I would eat on repeat,” she writes across the video.

Sweet Potato Bowl

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

Her first meal is a sweet potato bowl filled with fiber, protein, and healthy fat.

  • 4 oz cooked lean ground beef
  • 1 cup roasted sweet potatoes
  • 1/2 avocado
  • Tomatoes and onions.

550 calories, 31g protein.

Chicken Salad

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

Feeling like a refreshing salad? Brittney’s chicken salad is filling and easy to assemble.

  • 100g cooked chicken breast
  • 3 tbsp corn
  • 1 tbsp feta cheese
  • 1 hass avocado
  • 2 tbsp Bolthouse Caesar dressing

505 calories, 37g protein.

Harvest Chipotle Bowl

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Are you obsessed with Chipotle? This Harvest Chipotle Bowl is inspired by the Mexican fast food joint but will actually help you lose weight.

  • 4 oz of chicken breast
  • 1/2 cup of white rice
  • Pico de gallo
  • Fajita veggies
  • 2 tablespoons of corn
  • 1/2 avocado
  • * Salsa.

411 calories, 36g protein.

Turkey Breast Wrap

healthy turkey wrap sandwich with lettuce, tomato, onion and peppersShutterstock

This Turkey Breast Wrap is another quick meal to make with lots of protein, fiber, and healthy fat.

  • 100g sliced turkey breast
  • 1 whole grain tortilla
  • 1/2 avocado
  • Lettuce, tomatoes, onions
  • 1 tbsp mustard
  • 1 tbsp mayonnaise.

469 calories, 30g protein.

Greek Chicken Wraps

fresh chicken breast raw on cutting boardShutterstock

Another great wrap idea? Greek Chicken Wraps.

* 6 oz raw chicken breast

* 1 tsp olive oil

* 1 tbsp greek seasoning

* 1 whole wheat pita

* 2 tbsp tzatziki

* 1/2 cup baby spinach

* Cucumber, tomato, red onion

* 2 tbsp feta cheese

584 calories, 51g protein

“Add chicken breast to a bowl, add the olive oil and Greek seasoning. Mix to combine. Cook chicken. To assemble, place pita on a plate and top with tzatziki, spinach, cucumber, onion, chicken, and feta. Enjoy,” she writes.

RELATED: 10 Weight Loss Methods a 77-Year-Old Expert Swears By

Fat Loss Strategy One: Prioritize Protein

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

In another post, she delves into “five strategies” that are “fundamental to jumpstarting and sustaining your fat loss journey,” she writes. The first is making protein a priority. “Ensuring a high protein intake, around 175 grams daily, helps maintain muscle mass while in a calorie deficit. Protein supports muscle recovery, keeps you full, and aids fat loss without compromising strength,” she says in her post.

Fat Loss Strategy Two: Lift Weights

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

Strength training is the best workout for fat loss. “Lifting weights or doing resistance training at least four times a week is essential. Strength training preserves muscle, boosts metabolism, and helps shape your physique, all of which are critical to an effective fat loss program,” she writes.

Fat Loss Strategy Three: Get Enough Sleep

Traditional wind-up keywound mechanical spring-driven alarm clock on bedside table, focus on girl lying with closed eyes sleeping on bed enjoying fresh bedding soft pillow comfortable mattress conceptShutterstock

Sleep is also important. “Aim for 7-8 hours of restful sleep each night. Quality sleep is key to hormone balance, particularly cortisol and insulin, both of which play a significant role in fat loss and energy management,” she writes.

Fat Loss Strategy Four: Be Consistent

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Next, focus on consistency. “Consistency in both diet and exercise routines is far more powerful than perfection. Building sustainable habits is what leads to lasting results, so keep moving forward even if things aren’t always flawless,” she writes.

RELATED: Meghan Trainor Flaunts Washboard Abs After Slim-Down: 10 Things We Know About Her Diet and Exercise Routine

Fat Loss Strategy Five: Stay Active

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Make sure to maintain an active lifestyle. “Stay active throughout the day beyond formal workouts. Activities like walking, stretching, or standing regularly help keep your metabolism engaged and contribute to overall fat loss,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
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Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

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

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” 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

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
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Christopher Roback
By Christopher RobackMar 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

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

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

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

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Transformed Body at 50 by Doing 6 Things

Cara Metz Cara_Metz
Copyright carametz_/Instagram
Leah Groth
By Leah GrothMar 02, 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 majorly glow up in just a month? One expert has a plan for you. Cara Metz is a 50-year-old fitness trainer with over 20 years of experience and over 616,000 followers on Instagram. In a new social media post, she reveals exactly what she did to transform her body in four weeks. “Tired, bloated, and struggling. That was me at the beginning of the year! Here’s EXACTLY what I did to feel like ME again!” she writes in a post.

15-Minute Workouts, 5x a Week

The first thing she did was 15-minute workouts five times a week. “Focused on breath, technique & consistency using my BUILD plan. Prioritized strength & conditioning, because midlife women NEED muscle!” she writes.

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

Whole Food Nutrition with 80/20 Balance

She also followed the 80/20 diet, focusing on whole foods. “Following my BUILD & PUSH plan, REAL food made for women over 40. No calorie counting, no deprivation, just simple, effective meals. 20% wiggle room, because life is for living!” she said.

Managing Stress

Managing stress was also a key part of her approach. “You can’t remove stress, but you CAN learn to handle it better. Deep breaths, count to 10, let go of the small stuff,” she says.

Daily Walks

She also took daily walks for connection and movement. “Walked every day, movement is key to staying strong, happy & independent. Walking side-by-side = the best way to talk & connect!” she said.

10-Minute Morning Meditation

Another zen habit she took up? Meditation. She spent 10 minutes every morning meditating. “Creates my force field bubble to handle life’s chaos!” she writes.

Reading Before Bed for Better Sleep

And, before bed, she started reading and stopped eating. “No eating after 7PM + one chapter before bed = game-changer!” she writes.

The Combination Is Effective

“The 4 Pillars: Movement, Nutrition, Sleep & Stress,” she concludes. “Focusing on ALL 4 is what truly transformed my energy, digestion & body.”

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

15-Minute Workouts Are a “Game Changer”

In another post, she reveals that she relies on short but intense workouts. “15 minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.

Do Each Exercise for 50 Seconds

Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15 minute workout,” she says.

Here Are the Exercises

  1. Cross bicep curl
  2. Tricep kickbacks & hold
  3. Upright row & clean
  4. Back to front & front drive
  5. Stepping shoulder press.
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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