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Fitness & Workouts

Coach Reveals 4 Low-Key Things He Did to Blast Belly Fat

You don’t have to go to extremes to lose weight.

Leah Groth
By Leah GrothMar 01, 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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Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram/Shutterstock
Leah Groth
By Leah GrothMar 01, 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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Fitness & Workouts

Are you trying to lose belly fat? You don’t have to go to extremes, according to an expert. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he discusses a few low-key tactics that helped him lose fat in his stomach. “My belly fat started to shrink when I did these four things,” he writes.

These Habits Help Him Stay Fit

“For me, keeping the midsection in check after 40 has been like tightrope walking. You don’t want to diet down so much that you aren’t building muscle. You also don’t want to bulk up so much that running feels awful. Every now and then, I do get sloppy with the eating, and I have to clean things up. Here’s what I do when it’s time to lock in,” he writes in the post.

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

Drink More Water

The first thing to do is boost water intake. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

Skip Cheat Days

The next thing he does when he wants to slim down is eliminate splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

Be Careful of Condiments

“Watch the condiments,” is his next suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Do Slower-Paced Cardio

As for exercise, you can keep it low-key. “Slower paced cardio,” is his recommendation. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

“Plan for slow weight loss” is the final tip. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

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

Not Grazing All Day

In another post, he reveals more habits that help him lose weight. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

Cutting Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes. 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

4 Low-Key Things She Did to Blast Belly Fat

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram/Shutterstock
Leah Groth
By Leah GrothMar 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose belly fat? You don’t have to go to extremes, according to an expert. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he discusses a few low-key tactics that helped him lose fat in his stomach. “My belly fat started to shrink when I did these four things,” he writes.

These Habits Help Him Stay Fit

“For me, keeping the midsection in check after 40 has been like tightrope walking. You don’t want to diet down so much that you aren’t building muscle. You also don’t want to bulk up so much that running feels awful. Every now and then, I do get sloppy with the eating, and I have to clean things up. Here’s what I do when it’s time to lock in,” he writes in the post.

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

Drink More Water

The first thing to do is boost water intake. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

Skip Cheat Days

The next thing he does when he wants to slim down is eliminate splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

Be Careful of Condiments

“Watch the condiments,” is his next suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Do Slower-Paced Cardio

As for exercise, you can keep it low-key. “Slower paced cardio,” is his recommendation. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

“Plan for slow weight loss” is the final tip. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

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

Not Grazing All Day

In another post, he reveals more habits that help him lose weight. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

Cutting Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Things to Lose Belly Fat Faster

Dillon Swinney builtbydillonn
I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
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Leah Groth
By Leah GrothFeb 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to blast belly fat? It might be time to infuse some new habits into your routine. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle, eating foods they love. In a new post, he reveals the habits that helped him blast belly fat more quickly. “These 10 things were crucial and really helped my progress with losing belly fat,” he writes in the post.

Cutting Out Alcohol

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Putting down the bottle and cutting out alcohol was instrumental in Dillon’s fat loss – and not just because of the calories in booze. “This was a game-changer. Reducing alcohol intake helped my body recover and shed fat faster,” he writes.

Stick to a Plan

His next healthy habit was sticking to a plan. “I stayed committed, even when it got tough. Pushing through the hardest part—those first two weeks—made all the difference,” he writes.

Prioritizing Sleep

Rear View Of Young Man Stretching In Bed After Waking Up In The Morning, Unrecognizable Male Resting In Light Bedroom After Good Sleep, Looking At Window, Enjoying Start Of New Day, Copy SpaceShutterstock

Prioritizing sleep was also key. “Getting 7-8 hours a night helped my body recover and kept my metabolism running smoothly,” he says. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walking

Person walking to Freedom ConceptShutterstock

“Walking instead of doing intense cardio” was also surprisingly helpful. “I kept it simple by walking regularly. It was easy on my body and helped burn fat consistently,” he says. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Patience and Consistency

Man tying jogging shoesShutterstock

Habit five is “staying patient and consistent,” he says. “Results take time, and consistency was key. I stayed focused even when progress seemed slow.”

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

Following the 80/20 Rule

ice-cream​8. Ice CreamShutterstock

Dillon makes sure to eat healthy most of the time, focusing on an 80/20 approach. “I didn’t deprive myself. I made sure 80% of my meals were healthy, and allowed myself flexibility in the remaining 20%,” he says.

Decreasing Inflammation

Different fresh ripe berries as background, top viewShutterstock

He also prioritized decreasing inflammation, especially regarding nutrition. “I focused on eating anti-inflammatory foods that helped reduce bloating and belly fat,” he writes.

He Found a Plan

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

There should be no winging it, Dillon says. “I found a plan that worked – Instead of feeling lost, having a structured plan to follow kept me on track,” he writes.

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

Hydration

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

He also prioritized hydration by drinking more water. “Staying hydrated helped with digestion and energy, which fueled my workouts,” he says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Food Tracking

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

His last belly fat-blasting habit? “Tracking my food,” he writes. “Keeping track of what I ate made me more mindful and helped me stay on top of my goals.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 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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✓Evidence-Based

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

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

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

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

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

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Trainer, 58, Lost 15 Lbs with These 4 Habits

Michaela Bentley Fitness
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothJan 31, 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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✓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 in your fifties and feel losing belly fat is impossible? One personal trainer and expert is here to tell you this isn’t the case. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she revealed how she lost 15 pounds and got into the best shape later in life. “In my 50s I went full ninja on belly fat. Here’s what I did,” she wrote.

She Tried “Literally Everything” to Lose 15 Pounds at 50

“If you’re reading this, I was probably a lot like you. I had reached 50 and had tried literally everything to lose the extra 15 pounds of belly and back fat. Nothing I was doing was working and I just kept gaining more weight,” she says in the post.

She Was Active and “Resorted to Crazy Diets”

“I have always been active, and was still active, probably more active than I had been previously in an attempt to get things under control. I even resorted to crazy diets to try to lose the midlife spread,” she continued.

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

Once She Became a Personal Trainer She Figured Out What Worked

“Finally, I decided to go back to school and become a personal trainer. I thought, well if I can learn how to get control of this maybe I can help other women in the same situation. Learn about it, I did! 🙌Here’s what worked,” she wrote, revealing the four habits.

Lifting Weights

The first thing that worked to blast belly fat was unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

Moving More

Her next habit? Moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

The fourth habit? “Start a food journal and preferably track your food through a tracking app,” she revealed. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1,500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

Top 3 Cardio Workouts for Melting Body Fat

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothMar 13, 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.

Are you trying to lose weight and burn fat by doing cardio? According to an expert, not all types of cardio exercise are as effective as others when it comes to weight loss. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals his three go-to cardio workouts. “3 cardio workouts you can use to keep the body fat melting,” he writes. “Body fat doesn’t drop on its own. There is a way to get it down and it’s gonna take some healthy eating and some cardio to help you burn calories. My cardio programs vary throughout the year but these are my 3 favorites.”

Incline Walking

“Incline walking is how I get my heart rate up but without pounding on my knees. Try 30 minutes with of varied incline ranging from 3-10. I use 5 minute intervals to keep myself entertained,” he writes.

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

Low Intensity Jog

“The low intensity jog is what I don’t most of the time,” he continues, revealing that he jogs at a “conversational “ pace. “It’s not fast at all but within 10 minutes I’m breaking a good sweat. I will do that 30-60 minutes twice a week.”

Higher Intensity Intervals

“My least favorite but most rewarding workout in the higher intensity intervals. This is when I use 3 minute intervals of a running pace (7.5 )and 1 minute of a waking place. (3.5) I will repeat this for 5-6 times then do a 5 minute cool down,” he says.

Cardio Is “Just Part of the Plan” for Reducing Body Fat

“Cardio is just part of the plan when it comes to body fat,” he adds. “You also have to eat the right foods. A higher protein diet and a small caloric deficit will do the trick but it takes time. Roughly 2-300 calories. Do not rush this process because that will lead to a rebound. You can do this.”

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

These Habits Help Him Blast Belly Fat After 40: Hydration

In another post, he revealed some habits that help him blast belly fat after 40, starting with hydration. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

He Skips Cheat Days

He also eliminates splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

He’s Careful of Condiments

“Watch the condiments,” is another suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

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

He Does Slower-Paced Cardio

“Slower paced cardio,” is also good for blasting belly fat. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

Finally, “Plan for slow weight loss” he says. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Ozempic Turns Down Your Appetite

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

Here Is What These Foods Do

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

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

1. Avocados

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

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

2. Potatoes

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

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

3. Chia Seeds

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

4. Eggs

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

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

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5. Oats

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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

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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

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

8. Meat

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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.

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10. Berries

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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

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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

Hanging Leg Raises

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

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

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

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

Planks (and Variations)

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

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

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

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

Weighted Sit-Ups

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

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

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

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

Weighted Crunches

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

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

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

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

Russian Twists (Weighted or Bodyweight)

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

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

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

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

Dead Bug

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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

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