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Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Learn the exact 5-food formula a fitness coach used to transform his body.

Christopher Roback
By Christopher RobackNov 12, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Dan_Go_danfounder17
Copyright Dan Go/YouTube
Christopher Roback
By Christopher RobackNov 12, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Looking for a simple way to lose weight without complicated meal plans? Fitness coachDan Go discovered that focusing on just five specific foods helped him drop 20 pounds in three months. "Eating similar meals every single day is a low key weight loss hack," says Dan, who specializes in helping entrepreneurs transform their bodies. Here's his straightforward approach that anyone can follow.

Dan's Weight Loss Philosophy

"I get way more benefit from doing something almost every day as opposed to figuring out what I'm going to eat on an hour-to-hour basis," Dan shares about his journey. As an entrepreneur, he found that simplifying his food choices was key to sustainable weight loss.

The Lifestyle Change That Made It Possible

"We make about 200 food decisions a day," Dan reveals. His solution? "I'd rather have limited decisions rather than open myself up to the hundreds of decisions that I would make around food." This mindset shift helped him maintain consistency while losing those 20 pounds.

Why These Foods Work: The Three-Factor Framework

Before diving into specific foods, Dan explains his selection criteria: "I look for three key factors when choosing foods for weight loss: nutrient value, satisfaction level, and the protein-to-calorie ratio." This framework ensures you're not just counting calories but getting maximum nutrition and staying full longer.

Your New Best Friend: New York Strip Steak

"Steak is a superfood with the amount of nutrients it contains," Dan emphasizes. A 100-gram serving of strip steak provides 30 grams of protein for just 175 calories, plus essential nutrients like carnitine, zinc, creatine, iron, and B vitamins. Can't afford strip steak? Dan suggests extra lean ground beef as an equally effective alternative.

Power Up with Cruciferous Vegetables

Want to eat more while losing weight? Dan's solution is simple: "I love to volumize my meals with vegetables like broccoli, Brussels sprouts, kale, spinach, and asparagus." These low-calorie powerhouses are packed with fiber and nutrients. Dan particularly favors grilled broccoli for its crunch and impressive nutrient profile, including calcium, iron, phosphorus, and vitamin C.

The Unsung Hero: Chicken Breast

"It's not the flashiest food," Dan admits, "but chicken breast gets the job done." With 31 grams of protein per 100-gram serving at just 165 calories, it's one of the most efficient protein sources available. Dan notes that this budget-friendly option is perfect for those who want flexibility with their remaining daily calories.

RELATED:Coach Lost 49 Pounds at 43 by Removing These 7 Foods From Her Diet

Your Insurance Policy: Whey Protein

While technically not a whole food, whey protein is Dan's secret weapon. "Think of this as protein insurance," he says. A double scoop provides 50 grams of protein for just 120 calories. Dan's pro tip: Add psyllium husk for fiber and satisfaction, plus creatine for additional benefits.

The Freedom Factor: Planned "Free" Meals

"If you can incorporate your favorite foods into your diet, that makes for a way of eating that you can sustain for the long term," Dan explains. He recommends following an 80/20 approach: "80 to 90% of my meals are going to come from whole single ingredient nutrient-dense sources, and 10 to 20% of my calories are going to come from whatever I want."

Dan's Simple Success Strategy

"I like to call this kind of like the Steve Jobs turtleneck of dieting," Dan says of his approach. "You have your flexibility with the free foods that allow you to have some fun, but 80 to 90% of the time, you're basically wearing a black turtleneck with jeans." This simple but effective strategy helped him lose 20 pounds while maintaining his busy entrepreneurial lifestyle.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

Putting It All Together: Your Action Plan

Dan's approach is refreshingly simple: "I created about five to seven meals that I had on rotation." This eliminates decision fatigue and ensures consistency. By limiting your daily food decisions, you can focus your mental energy on what really matters while still getting results. 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

20 Tips to Lose 20 Pounds in 50 Days

Liam Topham theliamtopham
Copyright theliamtopham/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.
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Are you trying to lose weight but need some tips on how to do so? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio.”20 tips to lose 20 pounds in the next 50 days,” he writes.

Eat More Eggs

The first tip? Crack those eggs. “Eat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

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

Don’t Drink as Much Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

Next, avoid drinking your calories. “Minimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

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You can enjoy coffee but don’t add anything to it. “Drink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

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Don’t succumb to late night cravings. “No food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

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Skipping meals to save calories may be tempting, but it’s a mistake. “Avoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Lace-up your walking — not running — shoes. “Stop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“Avoid peanut butter,” says Topham. “It’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Don’t eat unless you are really hungry. “Before you eat, ask yourself: ‘Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

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“If you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,BlackShutterstock

He also recommends sticking to specific proteins. “Make beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

Composition with assorted organic vegetables and fruits.Shutterstock

Fill your fridge with lots of produce. “Load up on fruits and vegetables—you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

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Jazz up your meals by keeping delicious but healthy condiments on hand. “Use low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

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You are allowed to eat your favorite foods but do so in moderation. “It’s fine to eat pizza, burgers, and chocolate occasionally because you’re human—but not ALL the time,” says Topham.

Don’t Eat Fake Meat

Alameda, CA - Feb 22, 2024: Grocery store refrigerator section with Beyond and Impossible Burger brand plant based patties. Plant based proteins can be as healthy as animal based proteins.

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When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. “Put fake meat in the garbage,” he says.

Avoid Extreme Diets

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

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Avoid extreme diets. “Don’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

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

If you like sweet, bubbly drinks, make sure they are sugar-free. “Swap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

Bathroom scale on white background. Weight loss concept. Weight control by floor scaleShutterstock

Don’t get rid of your scale. “Weigh yourself every day and take a 7-day average. Expect fluctuations—that’s normal,” he says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Eat Meals on Repeat

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Don’t worry about getting bored of your meals. Be consistent with them. “Repeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

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Strength training is also essential. “Lift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

And last but not least? “Start with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Sheds 20lbs in 3 Months - 8 Tips!

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothJan 17, 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 lose weight without having to take extreme measures? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new social media post she shares how she did it. “8 calorie deficit tips you need to know if you’re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,” she writes. “I have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” 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

Coach Lost 20 Lbs with These 5 Eating Habits

Maria Gad mariiiagad
Copyright mariiiagad/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.
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Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. 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.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show 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 meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” 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.
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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

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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 Things to Lose Belly Fat Faster

Dillon Swinney builtbydillonn
I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
Copyright builtbydillonn/Instagram
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

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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

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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

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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.

Nutrition & Diet

Doctor Eats These 10 Foods Daily to Mimic Ozempic

Tess Thomas drtessthomas
Copyright drtessthomas/Instagram
Leah Suzanne
By Leah SuzanneMay 09, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to lose weight without taking Ozempic or another GLP-1 weight loss drug? There are foods you can eat to trigger the same hormones. Tess Thomas, DO, is a board-certified family Doctor with 20+ years of experience helping busy women reverse pre-diabetes, lose weight, and stop playing tug-of-war with their blood sugar. In a new social media post, she reveals the food she eats daily that “mimics” Ozempic. “You don’t need a prescription to start regulating hunger, reducing cravings, and improving blood sugar…You just need foods that work with your body’s natural GLP-1 hormone. These 10 are the real MVPs,” she writes.

Avocados

Avocado on rustic wooden table. Raw Fruits healthy green food concept.​AvocadoShutterstock

The first food she recommends is avocado. “Loaded with healthy fats that slow digestion, keep you full, and help prevent blood sugar spikes. Plus, they’re packed with fiber!” she says.

Lentils

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

Next up, lentils. “A plant-based powerhouse. Full of fiber and protein, they help blunt blood sugar surges and keep you full for hours,” she says.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

Chia seeds are another great weight loss food. “Absorb water and expand in your stomach, creating a gel that slows digestion and increases fullness — naturally reducing how much you eat,” she says.

Eggs

hard,Boiled,Eggs,protein,breakfast​Don’t Skip BreakfastShutterstock

Eggs should also be on your shopping list. “High in protein and essential nutrients. Eggs help lower levels of ghrelin (your hunger hormone) and stabilize your appetite all morning long,” she explains.

Farro or Quinoa

Cooked Organic Farro Grain in a Bowl for Dinner​Protein-Packed Farro SaladShutterstock

Both farro and quinoa are great for weight loss. “Unlike refined grains, these ancient grains are rich in fiber and protein — meaning fewer crashes and more steady energy,” she says.

Kefir or Greek Yogurt

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

Don’t sleep on kefir and Greek Yogurt. “Great for gut health, which is closely tied to blood sugar control. The protein content also helps regulate hunger hormones,” she says.

Zucchini or Cauliflower

several zucchini isolated on a wooden table9. Zucchini: 17 caloriesShutterstock

Add zucchini and cauliflower to your shopping list. “These low-calorie, high-volume veggies add bulk to meals without raising blood sugar — so you feel full on fewer calories,” she says.

Rotisserie Chicken or Tofu

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from above​Buffalo Chicken Lettuce WrapsShutterstock

Two great protein sources? Rotisserie chicken or tofu. “Convenient, lean protein sources that help preserve muscle, increase satiety, and keep your metabolism humming,” she says.

Sardines or Salmon

Grilled sardines on a plate, All Saints, 'Santos Populares' holidays in Lisbon in JuneShutterstock

She also recommends sardines and salmon. “Rich in omega-3s and protein, they help reduce inflammation, improve insulin sensitivity, and regulate appetite.”

Apples or Pears (with skin)

Pear tree. Ripe pears on a tree in a garden​PearsShutterstock

The last item on her list? Apples or pears. “Packed with fiber and antioxidants — they slow glucose absorption and support gut health and fullness,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Pharmacist Lost 35 Lbs on a GLP-1: 5 Things

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 09, 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.

Are you taking Ozempic or another weight loss drug and not getting the desired results? One expert-slash-weight loss warrior has some advice for you. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals the key habits responsible for her weight loss success. “I’ve lost 35 lbs on a GLP-1 by sticking to these five non-negotiables,” she writes, going on to reveal the five things she prioritized.

Prioritizing Protein

The first habit was prioritizing protein. “I aim for at least 100g of protein daily, which keeps me full, supports muscle, and makes hitting my goals way easier. Protein coffee in the morning is a staple!” she writes.

Eating in a Calorie Deficit (with GLP-1 Support)

calorie counting app on smartphone screen. Counting calories on a diet. Weight loss​Create a Slight Calorie DeficitShutterstock

Next, she eats in a calorie deficit with GLP-1 support. “I use the FatCalc calculator to figure out my deficit, and thanks to the appetite suppression from my GLP-1, I can actually stick to it without food noise running the show,” she says.

Moving Her Body Daily

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

The third habit she swears by is exercising, moving her body daily. “Started with simple walking, then added a weighted vest to level it up. I walk during work breaks, at baseball practice, or on my walking pad—my goal is 7,500 steps/day and 3–4 strength workouts/week,” she writes.

Hydrating Like It’s Her Job

Young woman in black sport outfit resting and drinking water after running.​3. Drink More WaterShutterstock

She also makes sure to hydrate. “I drink 100+ oz of water daily, and start my mornings with electrolytes to boost energy, digestion, and overall well-being,” she says.

“Being Boring on Purpose”

delicious grilled steak meat with vegetables on barbecue grill with smoke and flames. popular outdoor summer activity for friends and familyShutterstock

Being boring on purpose,” is also important, she claims. “I keep my meals simple and repeatable with a few high-protein staples I rotate weekly. No complicated recipes, just a doable routine that makes tracking and staying consistent so much easier,” she writes.

Sustainable Habits Are Key

Happy woman with bread on her shoulders laughs front view and sunset in the backgroundShutterstock

The bottom line? Sustainable habits are key, she says. “No magic, no perfection—just structure, support, and habits I can stick with thanks to the help of my glp-1.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

The 5 Daily Habits the Strongest People Over 50 Swear By,

Jon Williams jonwilliamsfitness jonwilliamscoaching
4 Signs You Are Eating Too Much Protein to Lose Fat
Copyright jonwilliamsfitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 08, 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 trying to incorporate healthy habits into your life, so you can get stronger and lose weight? According to one expert, there are some everyday habits that the fittest people have in common. Jon Williams is a fat loss expert and fitness trainer who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals the top 5 habits of the “strongest people 50+” in the gym for a week. Here is what he learned from observing them:

They Have Consistent Training Schedules

“I noticed that the strongest people in the gym have a consistent training schedule. They treat their workouts as a non-negotiable part of their day, which helps them build muscle and improve their overall strength over time,” he says.

They Lift Weights and Split Days

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weights​Fundamental 2: Strength Train at Least Three Times a WeekShutterstock

“I observed that they focus on lifting weights each day,” he says. “Doing specific splits: such as lower and core days, or push and pull days. Engaging multiple muscle groups and promoting overall functional fitness.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

They Pay Attention to Nutrition

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,Shake​Dessert Without GuiltShutterstock

“It’s clear that they pay attention to their nutrition. They seem to make sure they’re eating enough protein, healthy fats, and complex carbs, which supports muscle recovery and gives them the energy they need for intense workouts,” he continues. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

They Have “Strong Mental Resilience”

“I can see that they have strong mental resilience and set clear goals. This mindset helps them push through challenges and stay committed to their fitness journey, even when things get tough. They are very consistent, same time every day,” he says.

The Prioritize Recovery

In addition to doing work, they rest. “They also prioritize recovery practices. Whether it’s stretching, foam rolling, or getting enough sleep, they understand how crucial it is to recover. Most do saunas and cold plunges,” he concludes. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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