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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 Reveals Best Fast Food Finds Under 300 Calories for Weight Loss

I’m a Fat Loss Coach and These Under 300 Calorie Fast Food Meals Will Help You Lose Weight

Leah Groth
By Leah GrothJan 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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Jenna Bernhardt jennabernhardt10
Copyright jennabernhardt10/Instagram
Leah Groth
By Leah GrothJan 21, 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

Do you want to lose weight but don’t want to give up fast food? According to one expert, you don’t have to! Jenna Bernhardt is a fat loss coach and personal trainer who gained and lost 35 to 40 pounds during her three pregnancies. In a new social media post, she reveals her go-to fast food meals that can help you lose weight. “It’s sometimes nice to just go grab fast food! But what if you have goals to hit!? A certain calorie range to stay in? Believe it or not- It can be done!” she writes. “My favorite fast food under 300 calories.”

Chick-fil-A

  • Egg white grill has 290 calories, 8g of fat, and 26g of protein
  • Greek Yogurt Parfait with granola has 270 calories, 9g of fat, and 13g of protein
  • 5 count of nuggets is 160 calories, 7g of fat, and 17g of protein
  • 8 count of nuggets is 250 calories, 11g of fat, and 27g of protein
  • 2 count of Chick-fil-A chicken strips is 200 calories, 9g of fat, and 19g of protein
  • A small mac n cheese bowl is 270 calories, 17g of fat, and 12g of protein
  • A bowl of chicken noodle soup is 255 calories, 5.5g of fat, and 16g of protein.

Starbucks

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock
  • The reduced fat turkey bacon breakfast sandwich is 230 calories, 5g of fat, and 17g of protein.
  • The spinach, feta, and egg white wrap is 290 calories, 8g of fat and 20g of protein.
  • The kale and portabella mushroom sous vide bites are 230 calories, 14g of fat, and 15g of protein.
  • The bacon and gruyere sous vide bites are 300 calories, 20g of fat, and 19g of protein.
  • Their cake pops range anywhere from 140 -170 calories
  • The marshmallow dream bar is 230 calories, 5g of fat, and 1g of protein

Subway

Subway,Restaurant,sandwich,fast,foodShutterstock
  • Veggie Delite A 6-inch Veggie Delite on 9-grain bread has 200–250 calories, 2 grams of fat, made with 9-grain wheat bread and contain two servings of vegetables.
  • Any of the salads are under 300 calories WITHOUT the dressings!
  • Add extra meat to load up on protein!

Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

All under 300 calories!

  • Grilled Chicken soft shell fresco style
  • Crunchy Taco with beef fresco style
  • Grilled Steak taco fresco style
  • Veggie Power Bowl- no rice or ranch

Taco John’s

Taco John's exterior and sign. Taco John's is fast-food restaurant featuring Mexican-inspired fast-food.

Shutterstock

  • Crispy Taco, Chicken: 160 calories
  • Softshell Taco, Chicken: 210 calories
  • Street Taco, Chicken: 170 calories
  • Potato Oles-1/2 a small order 250😉

McDonald’s

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock
  • Egg McMuffin has 300 calories, 12g of fat, and 17g of protein
  • One hash brown has 150 calories, 9g of fat, and 1g of protein
  • 4 piece chicken nuggets has 190 calories, 12g of fat, and 9g of protein and the 6 piece has 280 calories, 18g of fat, 13g of protein
  • Plain hamburger has 250 calories, 9g of fat, and 12g of protein
  • Cheeseburger has 300 calories, 13g of fat, and 15g of protein
  • One sausage burrito has 300 calories, 16g of fat, and 12g of protein.
  • Fruit and maple oatmeal has 290 calories, 4.5g of fat, and 5g of protein
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

Coach Reveals Fast Food Finds Under 300 Calories for Weight Loss

Jenna Bernhardt jennabernhardt10
Copyright jennabernhardt10/Instagram
Leah Groth
By Leah GrothJan 21, 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 don’t want to give up fast food? According to one expert, you don’t have to! Jenna Bernhardt is a fat loss coach and personal trainer who gained and lost 35 to 40 pounds during her three pregnancies. In a new social media post, she reveals her go-to fast food meals that can help you lose weight. “It’s sometimes nice to just go grab fast food! But what if you have goals to hit!? A certain calorie range to stay in? Believe it or not- It can be done!” she writes. “My favorite fast food under 300 calories.”

Chick-fil-A

  • Egg white grill has 290 calories, 8g of fat, and 26g of protein
  • Greek Yogurt Parfait with granola has 270 calories, 9g of fat, and 13g of protein
  • 5 count of nuggets is 160 calories, 7g of fat, and 17g of protein
  • 8 count of nuggets is 250 calories, 11g of fat, and 27g of protein
  • 2 count of Chick-fil-A chicken strips is 200 calories, 9g of fat, and 19g of protein
  • A small mac n cheese bowl is 270 calories, 17g of fat, and 12g of protein
  • A bowl of chicken noodle soup is 255 calories, 5.5g of fat, and 16g of protein.

Starbucks

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock
  • The reduced fat turkey bacon breakfast sandwich is 230 calories, 5g of fat, and 17g of protein.
  • The spinach, feta, and egg white wrap is 290 calories, 8g of fat and 20g of protein.
  • The kale and portabella mushroom sous vide bites are 230 calories, 14g of fat, and 15g of protein.
  • The bacon and gruyere sous vide bites are 300 calories, 20g of fat, and 19g of protein.
  • Their cake pops range anywhere from 140 -170 calories
  • The marshmallow dream bar is 230 calories, 5g of fat, and 1g of protein

Subway

Subway,Restaurant,sandwich,fast,foodShutterstock
  • Veggie Delite A 6-inch Veggie Delite on 9-grain bread has 200–250 calories, 2 grams of fat, made with 9-grain wheat bread and contain two servings of vegetables.
  • Any of the salads are under 300 calories WITHOUT the dressings!
  • Add extra meat to load up on protein!

Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

All under 300 calories!

  • Grilled Chicken soft shell fresco style
  • Crunchy Taco with beef fresco style
  • Grilled Steak taco fresco style
  • Veggie Power Bowl- no rice or ranch

Taco John’s

Taco John's exterior and sign. Taco John's is fast-food restaurant featuring Mexican-inspired fast-food.

Shutterstock

  • Crispy Taco, Chicken: 160 calories
  • Softshell Taco, Chicken: 210 calories
  • Street Taco, Chicken: 170 calories
  • Potato Oles-1/2 a small order 250😉

McDonald’s

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock
  • Egg McMuffin has 300 calories, 12g of fat, and 17g of protein
  • One hash brown has 150 calories, 9g of fat, and 1g of protein
  • 4 piece chicken nuggets has 190 calories, 12g of fat, and 9g of protein and the 6 piece has 280 calories, 18g of fat, 13g of protein
  • Plain hamburger has 250 calories, 9g of fat, and 12g of protein
  • Cheeseburger has 300 calories, 13g of fat, and 15g of protein
  • One sausage burrito has 300 calories, 16g of fat, and 12g of protein.
  • Fruit and maple oatmeal has 290 calories, 4.5g of fat, and 5g of protein
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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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.
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? 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.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 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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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 20 Lbs with These 10 Low-Calorie Snacks

Lea Dombrowski lea_dombrowski
Copyright lea_dombrowski/Instagram
Leah Groth
By Leah GrothFeb 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight without having to sacrifice snacking? According to one expert, this is not only possible, she recommends it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent social media post, she reveals all the almost zero-calorie snacks “to grab during a weight loss journey,” she writes.

Pickles

a lot of fresh beaten cucumbers in water. washing cucumbers. pickling cucumbers, pickles

Shutterstock

The first snack she recommends is a popular fermented veggie: Pickles. “This salty snack has only 5 calories per pickle,” she explains.

Zucchini or Kale Chips

Kale chips on a baking sheet on parchment.Shutterstock

Next up, veggie chips. However, she doesn’t recommend buying them in a bag. Instead, make your own. “Air fry zucchini or kale to make a crispy chip with only 20 calories per cup,” she suggests.

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

Sugar-Free Jello

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar freeShutterstock

Have you ever tried sugar-free jello? It tastes nearly the same as the original, with far fewer calories. “For a sweet snack grab a jello with only 20 calories per cup,” Dombrowski says.

Air-Popped Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shotShutterstock

Another great snack, especially when watching a movie? Air-popped popcorn. “Pop popcorn with no oil and it’s only 30 calories per cup,” Dombrowski says.

Roasted Seaweed Snacks

Sheets of roasted nori seaweed wrappingShutterstock

While they are an acquired taste, roasted seaweed snacks are nutritionally beneficial. “These are salty and nutrient-dense with only 20 calories per pack,” Dombrowski says.

Jicama Sticks with Tajín

Raw Jicama, Mexican turnip, ketogenic food

Shutterstock

Jicama sticks with tajin makes a tasty vegetable snack. “This is packed with fiber and tastes delicious with only 20 calories per cup,” she claims.

Low-Calorie Fruits

Slices of fresh watermelon on the rustic wooden table

Shutterstock

In another post, Dombrowski reveals more of her favorites, starting with low-calorie fruits. “Watermelon, berries, peaches, apples, and other fruits are high in water and fiber, making them super low-calorie but filling,” she says.

Vegetables

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Vegetables are also a great snack. “Carrots, celery, cucumbers, snap peas, and other veggies have a lot of volume with essentially zero calories,” she says.

RELATED:20 Superfoods for People Over 50

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.

Shutterstock

Roasted chickpeas are another great snack. “This high-fiber, high-protein snack is low in calories, super filling, and makes the best chip alternative,” she says.

Deli Meat

Assorted sliced meat in a macro image

Shutterstock

The last snack she suggests is deli meat. “Turkey and ham are packed with protein for very few calories! Perfect for upping your protein for the day,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

6 Tricks to Lose 20 Pounds in 8 Weeks

Ruth Soukup
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 05, 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 20 pounds by Memorial Day weekend? According to an expert, it’s doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals her plan to lose weight fast. “If I wanted to lose 20 pounds in the next 8 weeks as a woman over 40, this is exactly what I would do,” she writes.

She Stuggled with Her Weight for Years, Until She Took the Following Steps

“I struggled with my weight for YEARS, failing at diet after diet, before I finally figured out what works, especially for women over 40 like me. My own journey to lose weight and get healthy started in June 2021. Within 8 weeks, I had shed more than 20 pounds, and by Christmas I had reached my weight loss goal. And I’ve kept it off ever since. And if you want this to be your story too, here are the exact steps I would take,” she writes.

Cut Out Sugar and Processed Foods

The first thing she did was cut out sugar and all processed foods. “This is the most crucial step for reversing insulin resistance in order to balance your hormones,” she writes.

Amp Up Healthy Fat Intake

To lose weight, you need to eat more healthy fat. “It’s also key to rebalancing your hormones and kickstarting your metabolism,” she writes.

Eat More Protein

She also loaded up on protein. “Shoot for at least 25-35 grams of protein at every meal,” she writes.

Hydrate

Hydration – with electrolytes – is also part of her plan. “This will keep you feeling good as your body makes big changes,” she says.

Avoid Alcohol

She also recommends avoiding alcohol. “Only for the first six weeks!” she says. Alcohol is not only high in calories, but studies have found that people are more likely to eat unhealthy food and skip workouts when drinking.

Track Your Macros

The last thing she suggest is tracking your macros. “Don’t worry about calories but DO worry about getting the right balance of macronutrients,” she says.

She Also Reveals Her Go-To High-Protein Meals for Weight Loss

In another post she reveals some of her go-to high-protein meals to aid in weight loss. “Losing weight doesn’t mean boring meals or spending hours in the kitchen. If I were focused on dropping 10 pounds in 6 weeks, these 5 quick, high-protein meals (all under 15 minutes!) would be my go-to,” she writes.

Steak & Veggie Stir-Fry

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Macros: 350 cal | 40g protein | 15g carbs | 12g fat

Recipe:

• Sauté 6 oz sirloin steak (sliced thin) in 1 tsp olive oil.

• Add 1 cup bell peppers & broccoli + 1 tbsp coconut aminos.

• Serve over 1/2 cup cauliflower rice.

Buffalo Chicken Lettuce Wraps

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Macros: 320 cal | 42g protein | 8g carbs | 12g fat

Recipe:

• Mix 6 oz shredded rotisserie chicken with 2 tbsp buffalo sauce.

• Serve in Romaine or butter lettuce wraps with diced celery.

• Add 1 tbsp Greek yogurt ranch for extra flavor.

Turkey & Egg Scramble

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Macros: 380 cal | 45g protein | 10g carbs | 18g fat

Recipe:

• Sauté 4 oz lean ground turkey with 1/2 tsp garlic powder & paprika.

• Add 2 eggs + 1/4 cup egg whites and scramble together.

• Serve with 1/2 cup sautéed spinach.

Garlic Shrimp & Quinoa Bowl

Pan fried butter garlic shrimp on plate​Garlic Butter Shrimp & Sweet PotatoesShutterstock

Macros: 370 cal | 38g protein | 30g carbs | 10g fat

Recipe:

• Sauté 6 oz shrimp with 1 tsp olive oil, garlic, & paprika.

• Add 1/2 cup cooked quinoa & 1/2 cup zucchini.

• Finish with squeeze of lemon & red pepper flakes.

Chicken Bacon Avocado Salad

Young woman eating a healthy salad after workout.20 Ways to Lose Body Fat Really Fast From Top Nutritionist

Shutterstock

Macros: 400 cal | 42g protein | 10g carbs | 22g fat

Recipe:

• Toss 6 oz grilled chicken with 2 cups mixed greens.

• Add 2 slices turkey bacon, 1/4 avocado, & 1 tbsp balsamic.

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

Hana Carrier carrierfitness
Copyright carrierfitness/Instagram
Leah Groth
By Leah GrothMar 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 shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

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

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

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

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Transformed Her Body in 5 Easy Steps

Breanna Henry breehenryy
Copyright breehenryy/Instagram
Leah Groth
By Leah GrothMar 05, 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 struggling on your weight loss journey? One weight loss warrior shares her effective, step-by-step approach to her impressive transformation. Breanna Henry is a swimwear and activewear founder who lost weight and transformed her body, regularly sharing about how she did it on social media. In a new post, she offers some tips. “How to transform your body in five easy steps,” she writes in the Instagram post.

You Need to Break Your Old Habits

“HOW I FINALLY LOST THE WEIGHT AND KEPT IT OFF!!!” she continues. “Maybe ‘easy’ isn’t the word. It will be difficult to break the old habits you’ve instilled. But they’re simple rules,” she says. “My weight fluctuated for years and I always felt like I had to ‘cut’ or ‘diet.’”

These 5 Changes Helped Her Lose Weight

“Once I made these 5 changes, I’ve been able to lose the weight. Anytime it feels like I’m putting weight on, I evaluate where I’m slipping up with one of these and get back on track and I’m good to go,” she says. “It doesn’t have to be difficult and confusing. Dumb it down and get it done.”

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

Step One: Improve Sleep

The first step is to improve sleep. “Cold temperature at night and sleep in less clothing magnesium before bed. I mask to make it dark. No phone in bed,” she continues. “Charge it in another room. Try to go to bed and wake up around the same times every day. Sunlight in your eyes, first thing in the morning.”

Step Two: Eat Regularly

Her second step has to do with nutrition. “Eat to prevent crazy glucose spikes. Eat greens first, then protein and fats, then carbs. Never eat carbs by themselves. Decrease overall sugar intake,” she says.

Step Three: Eat More Protein

Her third step? Amp up your protein intake. “Eat more protein. Eat as much meat, fish and eggs as you please,” she says.

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

Step Four: Focus Your Diet Around Whole Foods

Step four? Most of your diet should be whole foods like meat, fish, eggs, fruit, and veggies. “Stick to the perimeter of the grocery store where things have to be refrigerated. Foods that don't have ingredient labels,” she says.

Step Five: Exercise

The final step is “balanced training,” she says. “Strength train two to three days a week. Some form of endurance training once a week, 10 to 15,000 steps per day. The remaining of exercise to be lower intensity, Pilates, yoga, something fun outdoors. Occasional HIIT workouts to challenge yourself, but not multiple times per week. Allow time for recovery. Better to train harder on fewer days. Exercise doesn't have to be the gem. It can be pickleball, roller skating, long walks with friends, run club to socialize.”

Nutrition & Diet

12 Habits to Lose Weight Faster on Ozempic

Aliza Olive, MD
I’m a Doctor and These Are the 5 Most Common Diet Mistakes Made on Ozempic
Copyright medfreemaintenance/Instagram
Leah Groth
By Leah GrothMar 05, 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 on Ozempic but want to lose weight faster? Some sneaky habits can help you do so. Aliza Olive, MD, co-founded Med Free Maintenance and is a GLP-1 weight loss and taper-off nutrition expert. In a few new posts, she unveils her list of how to accelerate weight loss on Ozempic. “Most women skip these habits because they seem too simple… but that’s why they work,” she says.

STOP Hitting Snooze

Stop hitting snooze, she suggests. “Every time you hit snooze, you start a new sleep cycle—making you more tired. Instead, have a PLAN: lay out clothes, chug water, get moving,” she writes.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Get a QUICK WIN First Thing

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“Motivation is overrated—momentum is everything. Start the day small and productive,” says Olive. She recommends doing the following:

  • Drink water before coffee
  • Empty the dishwasher
  • Start a load of laundry
  • Eat a real breakfast
  • Make your bed.

STOP Snacking

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

“The problem isn’t finding better snacks—the problem is snacking. Snacks = extra calories & not enough nutrients. It becomes mindless. It’s a crutch. The fix? Stop skipping meals or eating tiny 200-300 calorie ones. Prioritize real meals with protein + fiber,” she suggests.

Plan Ahead and Repeat Meals

Person sitting in an exercise room checking the time on a smartwatch with gym machines behind herShutterstock

“Decision fatigue is real. The more choices you make, the worse they get. Make decisions ahead of time,” she says, suggesting the following:

  • What’s for breakfast?
  • What time are you working out?
  • What are you eating today?

RELATED:20 Possible Ozempic Side Effects

Maximize Your Days Off

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Make the most of your time off. “Your days off aren’t just for rest—they’re for getting ahead. Knock out the important stuff early so you can actually relax later,” she says.

Go to Bed

Couple sleeping embraced in bedShutterstock

Make sure to get enough sleep. “Late-night wine + Netflix sounds nice, but it won’t help you keep the weight off. Sleep is KEY for hunger, cravings, & metabolism. Aim for 7-8 hours,” she says.

Eat Out Less

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Eating out less will also help you reach your goals faster. “Restaurant meals are calorie-packed and portions are large. Aim for one dinner and one lunch out per week, including fast food. I know life is busy (trust me, I get it!), so realistically I need 2!” she says.

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

Declutter

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Declutter your space. “A cluttered space can clutter your mind! Start by cleaning off the front of your fridge, then tackle the inside, and pantry. Next up is your most used spaces in your home,” she says.

Weigh Yourself Daily

Weight,Scale,scales,loss,diet,health,feetShutterstock

Also, weigh yourself daily. “Your weight fluctuates day-to-day. Normalize that. Learn to take the emotion out of it. It’s just data! This helps catch any upward trends early, so you can adjust before it gets out of control,” she says.

Include a Daily Treat

Los Angeles, CA - Jan 10, 2024: Kind Frozen creamy and delicious Frozen Treat Bars, with chocolate cherry and almond nuts.Shutterstock

Let yourself have a daily treat. “Stop thinking of food as ‘good’ or ‘bad.’ Enjoy treats on a random Tuesday. Aim for 80-90% whole, nutrient-rich foods, and avoid the binge-restrict cycle!” she says.

De-Stress

Hand writing in journal with coffee mugShutterstock

“Stress affects your food choices. When you are stressed, you generally make more emotional decisions, right?! Scrolling social media or having wine might feel like de-stressing, but it’s not. Try walking, journaling, praying, stretching, or chatting with a friend instead,” she says.

RELATED:20 Things to Avoid While on Ozempic

Sit to Eat

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladWhat to Eat in a Restaurant for Fat LossShutterstock

Don’t eat standing up. “Ever mindlessly finish a bag of chips? Me too! Put your food on a plate, sit at the table, and really savor each bite. Enjoy your food!” she says.

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