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

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

I'm a Dietitian and These 7 Morning Habits Changed My Life

Discover how these simple morning routines can boost your well-being.

FACT CHECKED BY Christopher Roback
Becca_Bristow11
FACT CHECKED BY Christopher Roback

Mornings can be chaotic, especially for busy professionals and parents. As a registered dietitian and mother of three young children, Becca Bristow, MA, RD, LDN, knows this all too well. Bristow, known for her laid-back approach to nutrition advice, has discovered key morning habits that have transformed her daily life.


"Life is busy. Life is crazy," Bristow admits. "It's really, really important for me to be intentional about the vibe of my home. It's intentional for me to take care of myself and to do certain things that just really help me set the tone for the day in the morning so that I can show up as my best self."

Boost Your Physical and Mental Health

The importance of a structured morning routine is backed by medical professionals. As Joanne Sotelo, MD, tells Baylor Scott & White Health, "Beginning your day with a morning routine can have a profound impact on your physical and mental health. A well-structured routine can help you feel more energized, focused, and ready to tackle the day ahead with a clear mind."

The Power of Early Mornings

Bristow underlines the importance of waking up early despite the challenges. "The early morning hours when everyone is still asleep is when I actually have quiet time," she explains in the post. "It's when I have time A to think and B to do things for myself and only for myself. I don't have to worry about anyone else."

This sacred time allows her to focus on herself without distractions or guilt. Bristow aims for a 5:30 AM wake-up call, acknowledging, "While it is so hard to get up early these days, I've been trying to get up at 5:30 AM."

Nurture Your Mind: Embrace Reflection and Spirituality

During her early morning quiet time, Bristow engages in activities that nourish her mind and spirit. "Usually, I spend a little bit of time doing a Bible study, something that's super important to me, reading the Bible, praying, and that kind of thing," she shares.

Additionally, she's taken up journaling: "I just write out whatever thoughts. Maybe it's things that I'm trying to work on for myself. Maybe it's prayers, intentions that I have, just kind of anything that's spinning around or swirling around in my head, taking up brain space that I honestly don't have to spare."

Start with Mindfulness: The Benefits of Morning Meditation

While not part of Bristow's routine, experts suggest incorporating mindfulness practices into your morning.

Dr. Sotelo recommends, "Taking just a few minutes to meditate, stretch, or practice mindfulness can help you focus and reduce stress." This practice can be particularly beneficial for weight management, as stress and weight gain are linked.

Hydrate Before You Caffeinate

While coffee might be the first thing on your mind, Bristow stresses the importance of hydrating early. "I have one of those Stanley tumblers; it's like 40 ounces, and I aim to drink an entire one of those before I have coffee in the morning," she says.

This habit not only kickstarts hydration but also makes it easier to maintain throughout the day. Bristow notes, "If I hydrate first thing in the morning, it is so much easier for me to continue to drink water and remain hydrated throughout the day."

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

The Morning Coffee Boost

After hydrating, enjoying your morning coffee can have additional benefits. Allegra Picano, RDN, tells Henry Ford Health, "There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass. One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI, and 28% more reduction in body fat." You can benchmark your progress with this useful Lean Body Mass Calculator.

Set the Tone: Create a Positive Atmosphere

Music plays a crucial role in Bristow's morning routine. "Music can immediately change the vibe in your house," she explains. "It just does wonders for my energy level, for my happiness, and just for how patient and excited I feel about the day. It just makes the biggest difference."

Putting on some tunes, typically soft acoustic or background music, helps elevate her mood and energy levels for the day ahead.

Awaken Your Senses: Diffuse Energizing Aromas

To further enhance the morning atmosphere, Bristow recommends using essential oil diffusers. "In the morning, I love doing anything like citrusy or really clean smelling, just something that is going to kind of elevate the mood, make everything smell nicer, make everything smell fresh," she says.

These invigorating scents help create an energizing environment. Bristow adds, "Seeing the mist going, smelling grapefruit and peppermint and pine and just these really lovely kind of energizing aromas, it just makes me so happy."

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Embrace the Morning Light

While not mentioned by Bristow, research suggests that morning light exposure can have significant health benefits. Kathryn Reid, research associate professor of neurology at Northwestern University Feinberg School of Medicine, states, "The earlier this light exposure occurred during the day, the lower individuals' body mass index."

Dr. Phyllis C. Zeeadds, "Light is the most potent agent to synchronize your internal body clock that regulates circadian rhythms, which in turn also regulates energy balance."

Plan Ahead: Think Dinner at Breakfast

One of Bristow's game-changing habits is considering dinner plans right after breakfast. "It's important for me to cook a healthy meal for my family, but if you're not prepared, this will throw a huge wrench in actually accomplishing that goal," she advises.

Bristow says, "After breakfast, I like to think about, okay, what am I actually making for dinner tonight?" This proactive approach ensures smoother meal preparation later in the day.

Corewell Health supports this idea, stating, "When you're hungry and your blood sugar drops, you're more inclined to eat whatever you can get the fastest. This is why some of us settle for the closest fast food joint with unhealthy options. Meal planning eliminates this issue when you have a balanced meal at your fingertips, filled with nutrient-dense food prepped and ready to go!"

Dress for Success: The Impact of Real Clothes

Lastly, Bristow emphasizes the importance of getting dressed in proper clothes. "If you are just straight up staying in your pajamas, you are going to be way less motivated. You are probably going to be way less productive. You're not going to feel as energized," she warns.

Opting for "real clothes" like jeans and a nice top helps shift her mindset into a more productive mode. Bristow explains, "If I put on jeans like real pants, real jeans, and a nice shirt, I automatically feel put together. I feel more energized and it just kind of elevates my mindset and my mood."

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Kickstart Your Metabolism: Morning Exercise

While not part of Bristow's routine, experts highly recommend morning exercise. Nick Parkinson, M.Ed., AT, ATC, TSAC-F, tells Henry Ford Health, "After a full night's sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate. Along with a healthy diet, walking can help manage weight. Even if you only have time for a 10-minute walk each morning, you'll have up to 70 minutes of exercise by the end of the week."

Ross Andersen, a professor of exercise physiology, medicine, and nutrition at McGill University in Montreal, adds, "Our metabolism doesn't just return to baseline after a tough workout. It remains a little higher. If people are walking around most of the day with a higher metabolic rate, it's a good thing."

Bristow has found a way to set a positive tone for her day, increase productivity, and maintain a healthy work-life balance. While adapting to new routines can be challenging, the potential benefits to your overall well-being make it worth the effort. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Mornings can be chaotic, especially for busy professionals and parents. As a registered dietitian and mother of three young children, Becca Bristow, MA, RD, LDN, knows this all too well. Bristow, known for her laid-back approach to nutrition advice, has discovered key morning habits that have transformed her daily life.


"Life is busy. Life is crazy," Bristow admits. "It's really, really important for me to be intentional about the vibe of my home. It's intentional for me to take care of myself and to do certain things that just really help me set the tone for the day in the morning so that I can show up as my best self."

Boost Your Physical and Mental Health

The importance of a structured morning routine is backed by medical professionals. As Joanne Sotelo, MD, tells Baylor Scott & White Health, "Beginning your day with a morning routine can have a profound impact on your physical and mental health. A well-structured routine can help you feel more energized, focused, and ready to tackle the day ahead with a clear mind."

The Power of Early Mornings

Bristow underlines the importance of waking up early despite the challenges. "The early morning hours when everyone is still asleep is when I actually have quiet time," she explains in the post. "It's when I have time A to think and B to do things for myself and only for myself. I don't have to worry about anyone else."

This sacred time allows her to focus on herself without distractions or guilt. Bristow aims for a 5:30 AM wake-up call, acknowledging, "While it is so hard to get up early these days, I've been trying to get up at 5:30 AM."

Nurture Your Mind: Embrace Reflection and Spirituality

During her early morning quiet time, Bristow engages in activities that nourish her mind and spirit. "Usually, I spend a little bit of time doing a Bible study, something that's super important to me, reading the Bible, praying, and that kind of thing," she shares.

Additionally, she's taken up journaling: "I just write out whatever thoughts. Maybe it's things that I'm trying to work on for myself. Maybe it's prayers, intentions that I have, just kind of anything that's spinning around or swirling around in my head, taking up brain space that I honestly don't have to spare."

Start with Mindfulness: The Benefits of Morning Meditation

While not part of Bristow's routine, experts suggest incorporating mindfulness practices into your morning.

Dr. Sotelo recommends, "Taking just a few minutes to meditate, stretch, or practice mindfulness can help you focus and reduce stress." This practice can be particularly beneficial for weight management, as stress and weight gain are linked.

Hydrate Before You Caffeinate

While coffee might be the first thing on your mind, Bristow stresses the importance of hydrating early. "I have one of those Stanley tumblers; it's like 40 ounces, and I aim to drink an entire one of those before I have coffee in the morning," she says.

This habit not only kickstarts hydration but also makes it easier to maintain throughout the day. Bristow notes, "If I hydrate first thing in the morning, it is so much easier for me to continue to drink water and remain hydrated throughout the day."

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

The Morning Coffee Boost

After hydrating, enjoying your morning coffee can have additional benefits. Allegra Picano, RDN, tells Henry Ford Health, "There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass. One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI, and 28% more reduction in body fat." You can benchmark your progress with this useful Lean Body Mass Calculator.

Set the Tone: Create a Positive Atmosphere

Music plays a crucial role in Bristow's morning routine. "Music can immediately change the vibe in your house," she explains. "It just does wonders for my energy level, for my happiness, and just for how patient and excited I feel about the day. It just makes the biggest difference."

Putting on some tunes, typically soft acoustic or background music, helps elevate her mood and energy levels for the day ahead.

Awaken Your Senses: Diffuse Energizing Aromas

To further enhance the morning atmosphere, Bristow recommends using essential oil diffusers. "In the morning, I love doing anything like citrusy or really clean smelling, just something that is going to kind of elevate the mood, make everything smell nicer, make everything smell fresh," she says.

These invigorating scents help create an energizing environment. Bristow adds, "Seeing the mist going, smelling grapefruit and peppermint and pine and just these really lovely kind of energizing aromas, it just makes me so happy."

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Embrace the Morning Light

While not mentioned by Bristow, research suggests that morning light exposure can have significant health benefits. Kathryn Reid, research associate professor of neurology at Northwestern University Feinberg School of Medicine, states, "The earlier this light exposure occurred during the day, the lower individuals' body mass index."

Dr. Phyllis C. Zeeadds, "Light is the most potent agent to synchronize your internal body clock that regulates circadian rhythms, which in turn also regulates energy balance."

Plan Ahead: Think Dinner at Breakfast

One of Bristow's game-changing habits is considering dinner plans right after breakfast. "It's important for me to cook a healthy meal for my family, but if you're not prepared, this will throw a huge wrench in actually accomplishing that goal," she advises.

Bristow says, "After breakfast, I like to think about, okay, what am I actually making for dinner tonight?" This proactive approach ensures smoother meal preparation later in the day.

Corewell Health supports this idea, stating, "When you're hungry and your blood sugar drops, you're more inclined to eat whatever you can get the fastest. This is why some of us settle for the closest fast food joint with unhealthy options. Meal planning eliminates this issue when you have a balanced meal at your fingertips, filled with nutrient-dense food prepped and ready to go!"

Dress for Success: The Impact of Real Clothes

Lastly, Bristow emphasizes the importance of getting dressed in proper clothes. "If you are just straight up staying in your pajamas, you are going to be way less motivated. You are probably going to be way less productive. You're not going to feel as energized," she warns.

Opting for "real clothes" like jeans and a nice top helps shift her mindset into a more productive mode. Bristow explains, "If I put on jeans like real pants, real jeans, and a nice shirt, I automatically feel put together. I feel more energized and it just kind of elevates my mindset and my mood."

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Kickstart Your Metabolism: Morning Exercise

While not part of Bristow's routine, experts highly recommend morning exercise. Nick Parkinson, M.Ed., AT, ATC, TSAC-F, tells Henry Ford Health, "After a full night's sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate. Along with a healthy diet, walking can help manage weight. Even if you only have time for a 10-minute walk each morning, you'll have up to 70 minutes of exercise by the end of the week."

Ross Andersen, a professor of exercise physiology, medicine, and nutrition at McGill University in Montreal, adds, "Our metabolism doesn't just return to baseline after a tough workout. It remains a little higher. If people are walking around most of the day with a higher metabolic rate, it's a good thing."

Bristow has found a way to set a positive tone for her day, increase productivity, and maintain a healthy work-life balance. While adapting to new routines can be challenging, the potential benefits to your overall well-being make it worth the effort. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Losing weight doesn't have to mean giving up everything you love. Just ask Ana, who goes by @thecertifiedhypegirl on TikTok. She's a weight loss coach who shed almost 100 pounds in a year without sacrificing her favorite foods or lifestyle. Now, she's sharing her secrets with the world.


Ana's journey wasn't about crash diets or extreme workouts. Instead, she found simple, doable ways to change her habits and relationship with food. Her approach is all about making small changes that add up to big results over time.

"I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," Ana says in one of her videos. So, are you ready to transform your body and life without giving up the things you love? Let's dive into Ana's weight loss secrets and learn how you can put them into action today.

I Drank a Ton of Water

Young woman jogger resting drinking waterShutterstock

"The first thing I want you to do is drink a … ton of water," Ana says in the video. "Now, I'm not just talking a glass. I'm talking a lot of water, like so much water that you're peeing all day long. Use your bathroom in the morning, get on the scale, and see how much you weigh. Drink half of that in ounces of water. A lot of water."

I Ate What I Love (But Mostly Veggies)

@thecertifiedhypegirl

What are you waiting for?!!!   Get your butt into my bio, click the link, and sign up to get the Black Friday deal of the century!    The last weight loss program you’re ever going to need to buy!     I developed my Weight Loss Mindset Makeover program to help you enjoy the process of losing weight while LOVING your body at every stage!     I’m giving a HUGE discount this Friday and some awesome freebies to help you get started!!!     And if my before and after doesn’t convince you, just wait and see when I do it all over again after Baby #2 arrives in June!     Don’t wait though: this deal will not be available then!!!!     Come join The Certified Hype Crew and build the life of your dreams in the body you’ve always wanted!!!     Who wants to be a Hype Girl?!?! 👇🏻👇🏻👇🏻 Drop a 🎉🎉🎉 if you want this for YOU!    #weightloss #howtoloseweight #weightlosstips #weightlosstipsandtricks #motivation #weightlossmotivation #inspiration #weightlossinspo #weightlosscommunity #postpartumweightloss #healthyweightloss #naturalweightloss #postpartum #postpartumbody #postpartumjourney #csectionrecovery #csection #motherhood #mindset #weightlossmindset #nutrition #weightlosscoach #weightlossmentor

Ana emphasizes the importance of eating foods you enjoy but with a focus on vegetables. "You need to eat a lot of foods of what you love that are essentially really low in calories," she says. "Get out that recipe book, get onto Google, and do whatever you need to do to find recipes for vegetables that you love. The more vegetables, the more water, the more weight loss."

I Tracked What I Ate

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

"Along with the water and along with the vegetables, you need to track what is going into your body so that your mind can be aware of what your body is consuming," Ana advises. "Start writing that … down because it's not enough to say, oh, well, I'll remember what I had. No, you won't."

I Weighed Myself Daily

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

"You're going to wanna weigh yourself every single morning," Ana says. "You wanna see what happened yesterday? You want to see if it worked or if it didn't. And make tweaks as the days go on."

I Built Small, Sustainable Habits

In another video, Ana emphasizes the importance of consistency and building small habits. "I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," she says. "You have to choose one thing every single week that you're gonna commit to and do it over and over and over again."

I Focused on Nutrition, Not Just Exercise

"Working out should be extra. It is what accelerates the process, but it's not what actually gets you the results," Ana explains. "It's really in your food. What I would suggest is start small with your food, start by tweaking things in the kitchen so that you can enjoy the foods that you're eating, but also see the results that you want."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

I Got Creative with Low-Carb Meals

Green and red peppersShutterstock

Ana shares one of her favorite low-carb lunch recipes in a video. "I'm currently on a mission to get rid of some baby weight. I'm also looking for the best recipes to have for lunch that don't involve making a sandwich with bread, but rather with bell peppers," she says.

I Drank Water Before Meals

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

"Before every single meal I want you to have a glass of water, 16 ounces before every single meal," Ana advises. "The reason why is because water will actually fill you up and have you eating less essentially when you're having your meals."

I Stopped Eating 4 Hours Before Bed

Ana recommends, "Stop eating at least four hours before you go to sleep. If you go to bed at 10 pm, you wanna be finished your meal at 6. This is one of the biggest reasons I see such a drop because I actually love my body, have time to digest before I go to sleep and chill for the night."

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

I Gave Myself Time

"You need to give yourself a year," Ana says. "I know that sounds like a long time, but you need to give yourself time, right? Like it took you all this time to put on this weight, it is not going to disappear overnight."

I Started My Day with Water

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

"Every single morning when I woke up, I had 32 ounces of water," Ana shares. "I worked up to it. I didn't just all of a sudden started drinking 32 ounces of water. I worked up to it."

I Changed My Mindset About Weekends

"When I started to change my brain around what the weekend meant for me and just looked at it as an extension to my week, that's what really helped," Ana explains. "I stopped thinking about Friday as the day where I was good all week and then just enjoy whatever I wanted on the weekend."

I Managed Late-Night Cravings

Young woman looking into the fridge, feeling hungry at nightShutterstock

To combat late-night snacking, Ana developed a strategy. "Every time I would sit down at night, I would have my water next to me," she says. "When that craving started to creep in, I would tell myself: if you really want it, you can have it tomorrow."

RELATED:10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

I Replaced Scrolling with Productive Habits

"Anytime I caught myself scrolling on my phone, I would stop and go do something that would contribute to my goal," Ana shares. "I went from 235 pounds to 147 pounds, and each action brought me closer and closer to my goal." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fact-Checked

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

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

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

Mirror mirror on the wall, what are the healthiest habits of them all? Kayla Varney (@consciouslykay) is a health and wellness influencer with over 250,000 followers on TikTok and 87,000 on Instagram who regularly shares all of her holistic health secrets. Last year, she shared a five-part series of wisdom with her followers. “Healthy habits that changed my life as a holistic nutritionist,” she captioned the first one. From hydrating to refusing to follow societal norms with dieting, here is everything you need to know about her health habits. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. She Drinks a Full Mason Jar of Water Every Morning

@consciouslykay

So excited about this new series!! I have developed so many healthy habits over the years that have truly changed my life! Lots of micro-habits developed over time is the key to long-lasting health and wellness! Do you drink enough water throughout the day? Consider starting every day with a full liter for ultimate hydration, energy, longevity, and more! #healthyhabits #healthyhabitsthatchangedmylife #hydrationation #hydrationtips #hydrationiskey #clearskintips #holisticnutritionist #holistichealth #holistichealing #healthandwellness

In Part 1, she reveals her first habit, “drinking a full mason jar of water first thing in the morning every single day,” she says. “If you're like me and you are so bad about drinking water throughout the day, making sure you get in a full liter first thing in the morning before coffee, before breakfast, is an absolute game changer,” she says, going on to offer four reasons why hydrating this way is essential.

“I notice any day that I don't start my day like this one. I never drink as much water. Two, I always end up with a headache at the end of the day. Three, my skin immediately breaks out. I have really, really dry, sensitive skin, and when I am not hydrated, my skin freaks out. And four, I just don't feel right.”

Drinking water throughout the day is excellent, agrees Collingwood, “but starting the day with at least 12 ounces of water is a good way to start hydrating your body after the dehydrating effects of the night of sleep,” she says. “A whole liter might be difficult to get down right away in the morning, but if you focus on at least 12 ounces and work up from there, it will help you get into the routine.”

Expert tip? “If you prefer it hot with a squeeze of lemon or a decaf tea bag that will also hydrate you just the same!” reveals Collingwood.

Related: I’m a Nutritionist and This is #1 Tip You Need to Know if You are 20s and 30s

2. She Eats 30 Unique Plant Foods Per Week

@consciouslykay

Our bodies need diversity and they need PLANTS 🌱 Eating a wide variety of plant foods is amazing not only for your gut, but for your metabolism and overall health and wellness! Aim to eat 30+ unique foods a week for ultimate health and wellness! #healthyhabitsthatchangedmylife #holisticnutritionist #healthyhabitsdaily #wholefoodsplantbased #wholefoodsdiet #eatyourvegetables #eatyourveggies #eatyourfruits #healyourmetabolism #metabolichealth #metabolismbooster #boostyourmetabolism #plantdiversity #gutmicrobiome #guthealthtiktok #guthealthmatters

In Part 2, she suggests aiming to eat 30 plus unique plant foods every week. “It is so important to have plant diversity in your diet, not only for your gut microbiome, but for your metabolism, your immune system, and just your overall health and wellness,” she says, citing studies that have linked not eating enough plants and not eating enough different plants leads to low microbial diversity. “Low plant diet equals low diversity equals slow metabolism,” she continues.

“High plant diet and more diversity equals a revved up metabolism.” While 30 “might sound like a lot,” she encourages thinking about it in terms of color, “like a red bell pepper and a yellow bell pepper would be two different types of plant species,” she notes. You also can include herbs and spices. “So, say you make a salad with romaine lettuce, tomatoes, cucumber, onion, avocado, and basil. That's six unique plant foods in one meal for the entire week.” If your diet isn’t fibrous, “be sure to increase slowly because your gut microbiome is very similar to a muscle in the sense that you wouldn't go to the gym and immediately start lifting a hundred-pound weights,” she says.

“You shouldn't go into your diet and immediately start eating a hundred grams of fiber. If you've only been eating five grams of fiber a day, start slow. Build up your plant foods, and build up your gut microbiome until it's strong enough to handle all of those amazing plant foods. And I promise your life and your health will never be the same.” Collingwood absolutely agrees with plant diversity, “and the research on 30 different plants per week is a good place to start.,” she says.

“It is surprisingly easy to get 30 different plants when you count herbs and all fruits and veggies. Fiber helps to fill you up, but it also does wonders for the gut microbiome.” She recommends increasing it slowly if you are not eating very much. “Women aim for about 25 grams per day and men about 38 grams minimum per day.”

3. She Mixes Up Her Workouts

@consciouslykay

Healthy habits that changed my life as a holistic nutritionist - part 3! Exercise doesn’t have to be doing to the gym and running marathons, it can be whatever you want to do that feels good and is enjoyable! If you love hiking, DO IT. Biking? Swimming? Playing a sport? Yoga? AMAZING. Moving your body in any way is the perfect first step to changing your life! #healthyhabitsthatchangedmylife #lifechanginghabits #exerciseroutine #exerciseforyourmentalhealth #runningtiktok #hikingtiktok #yogaisforeverybody #pilatesisforeverybody #holisticnutritionist #strengthtrainingadvice #moveyourbody

In Part 3, she reveals another game-changer, “exercising in whatever way I want to that day,” she says. “I used to get so stuck in this cycle of needing a workout routine, which, of course, if you do something like strength training, it's important to split up your muscle groups, you're getting proper rest. But that's not something that I personally do, and I have found so much freedom in doing all different kinds of exercises all week long. So maybe one day I'll wake up, and I feel like going for a run, and then the next day I wake up, and I feel like doing more resistance training or something like the Form app. Then, the day after that, I want to lift heavy legs. Then, the day after that, I want to go for a walk. It's so okay to do all different kinds of exercise,” she continues.

“Varying your exercise is great for the body so it doesn’t get used to the same thing every day,” agrees Collingwood, who recommends a blend of resistance training and aerobic throughout the week “to build muscle and continue to burn calories as well as work on cardiovascular fitness,” she says. “Always find something you enjoy doing. Use apps for guidance, meet friends for walks/runs/bike rides, and try different classes at the gym or on various apps to get variety and keep it fun.”

4. She Drinks Her Greens

@consciouslykay

Drink (and eat) yo greeeeens 🥬 #healthyhabitsdaily #holisticnutrionist #greenspowders #eatyourgreens🌱 #drinkyourgreens #guthealthtips

In Part 4, she stresses the importance of “drinking her greens. I've said this a million times here: drinking your greens is not a replacement for eating your fruits and vegetables every day. And green powders are definitely not a miracle cure to anything. However, I also totally have those days where I'm just not in the mood to eat vegetables. I know I'm not getting all of my nutrients in. I'm not drinking enough water. Green powders totally help with all of those things. Not only do they force me to drink a whole glass of water, they're also packed full of those vitamins and minerals that I might be missing out on that day,” she says.

"My favorite greens powders all have anywhere from one to five servings of fruits and vegetables to a super convenient way to stay on top of your nutrition and your hydration. They can also be amazing for gut health. They're not going to magically heal the underlying cause of your bloating.”

Greens powders “can be an excellent way to get a powdered form of veggies, probiotic, and multivitamin all in one,” agrees Collingwood. “Read labels to see the ingredients they contain as they vary greatly from brand to brand.” However, she warns against relying on greens powder to get all of your veggies or nutrients for the day. “And if you can’t stand the taste of them, no worries! Just eat your veggies and fruit, probiotic-rich foods, and you’ll be just fine,” she says.

Related: 7 Ways to Save Money at Costco on Healthy Food

5. She Doesn’t Stick to a Diet Label

@consciouslykay

Let’s leave diet labels in the past 👏🏼 here’s to intuitive eating, balance, and not keeping ourselves in a box 🤍 #healthyhabitsdaily #healthyhabits #healthyhabitsthatchangedmylife #nodietlife #exvegan #exvegetarian #intuitiveeatingjourney #balancedlifestyle

Last but not least, in Part 5, she stresses the importance of not sticking to a diet label. “For those of you who don't know, I was vegan for eight years and vegetarian for 10, and while I do not regret that time in my life at all, it completely shaped me into who I am today. Transitioning into a diet label-free lifestyle has completely changed my life,” she says, explaining that because she had a diet label, she was obsessed with thinking about food and wondering if she could eat certain things or not.

"Just because I follow a vegan diet doesn't mean I'm not allowed to eat anything. I could go eat some cheese pizza right now if I wanted to. Being in those situations, on top of putting myself out there online, I felt like I was constantly being put in this little box, and the idea of food freedom was just so far from my mind. It just didn't exist. And now giving myself the freedom to eat whatever I want, whether it's healthy for me or not, just because it sounds good has been such a game changer,” she continues.

“Our society is so obsessed with labeling things, particularly diet labels, and it drives me insane. I feel like it hinders our health and wellness progress far more than it helps. One of my biggest tips to you if you're on your health and wellness journey is not to feel confined to a box. Do not feel like you need to label your diet and label yourself. We are all unique individuals with unique individual needs, so let yourself live intuitively and find what works for you. I promise it will change your life.”

Finding what works for you and makes you feel best can take some trial and error, says Collingwood. “You can reduce animal protein intake and substitute with plant protein for a few weeks or months and see how you feel,” she explains. “If you still want to have a little animal protein, have it! No need to say you are a vegetarian or vegan. You can eat a certain way ‘most’ of the time but still have something of that ‘label’ if you want without feeling guilty about it.”

💪🔥Body Booster: Challenge yourself by seeing how many different types of plants you can eat in a week. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.


"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

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"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

My Dinner

Hummus with olive oil, paprika, lemon and pita breadShutterstock

"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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

Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

Young athletic woman drinking water in gym.Shutterstock

"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

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

"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Girl,Measuring,Waist,Circumference,After,A,Grueling,Workout,,Isolated,On
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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.

Breakfast used to be the most chaotic part of my day—and it showed in my weight and energy levels. My mornings were either filled with sugary, processed foods or skipped entirely, leaving me tired, irritable, and prone to overeating later. But everything changed when I decided to revamp my breakfast routine. By making four intentional changes, I not only lost 12 pounds in just three weeks but also felt more energetic and focused throughout the day. These small but powerful adjustments made a huge difference, and they can do the same for you.


I Focused on High-Protein Meals

Breakfast,Background.,Fried,Eggs,With,Spinach,,Feta,Cheese,On,StoneShutterstock

Protein became the backbone of my breakfast, and it was one of the most impactful changes I made. Instead of sugary cereals or pastries, I started eating eggs, Greek yogurt, or protein-packed smoothies. For example, my favorite breakfast became scrambled eggs with spinach and a sprinkle of feta cheese. On busier mornings, I blended almond butter, unsweetened almond milk, a scoop of protein powder, and frozen berries into a smoothie. These options kept me full for hours, preventing the mid-morning hunger pangs that used to send me to the vending machine. By starting my day with protein, I stabilized my blood sugar and supported my body’s fat-burning processes.

RELATED:Nutrition Coach Shares 4 Filling “Lazy” Meals Under 500 Calories to Lose Fat

I Packed in More Fiber

Overnight,Oats,With,Chia,Seeds,And,Fresh,Strawberries,And,BlueberriesShutterstock

Adding fiber to my breakfast routine transformed my eating habits. Foods like oatmeal, chia seeds, and whole-grain toast became staples. One of my go-to breakfasts was overnight oats made with almond milk, chia seeds, and a handful of fresh berries. Not only was it quick and convenient, but it was also incredibly satisfying. Fiber helps regulate digestion and keeps you full for longer, which meant I could easily go from breakfast to lunch without feeling the need to snack. This change helped me cut down on unnecessary calories while supporting my weight loss goals.

I Ditched Sugary Drinks

A,Glass,Cup,Of,Fresh,Green,Herbal,Tea,With,Lemon,Shutterstock

Sugary coffee drinks used to be a daily indulgence that I didn’t think twice about—but those calories added up fast. I traded caramel lattes for black coffee with a splash of almond milk or a sprinkle of cinnamon. On days when I craved something warm and comforting, I opted for green tea with a touch of honey. These simple swaps significantly reduced my sugar intake while keeping me hydrated and energized. Over time, I began to appreciate the natural flavors of coffee and tea, and I no longer missed the sugary syrups.

I Planned Ahead for Busy Mornings

Keto,Or,Low,Carb,Diet,Breakfast.,Egg,Muffin,Cups,OrShutterstock

Skipping breakfast used to be a common habit when I was short on time, which led to overeating later in the day. To combat this, I started prepping my breakfasts in advance. I made batches of egg muffins loaded with vegetables or portioned out ingredients for smoothies the night before. Having these ready to go made my mornings stress-free and ensured I always had a nutritious meal. This small habit kept me consistent and helped me avoid the temptation of grabbing fast food or skipping breakfast altogether.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

I Cut Out Empty Carbs

Avocado,Toast,With,A,Perfect,Poached,Egg,On,Top,WithShutterstock

One of the biggest changes was eliminating refined carbs from my morning routine. Bagels and white toast were replaced with whole-grain options or protein-rich alternatives. For instance, instead of a plain bagel with cream cheese, I started having whole-grain toast topped with avocado and a poached egg. The difference in how I felt was immediate—I stayed full longer, had more energy, and avoided the mid-morning energy crashes that refined carbs used to cause. Cutting out these empty calories was a crucial step in creating a healthier, more balanced breakfast.

By focusing on protein, fiber, reducing sugar, and planning ahead, I turned breakfast into a powerful tool for weight loss and better health. These changes helped me lose 12 pounds in three weeks and gave me the energy to tackle my day with confidence. If you’re ready to see results, start with your mornings—because what you eat at breakfast can set the tone for the entire day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Adresha Das adreshadas.fit
Copyright adreshadas.fit/Instagram
Evidence-Based

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

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

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

There is a lot of chatter about fasted workouts – exercising on an empty stomach. But should you do it? According to one expert, the answer is no. Adresha Das is a fat loss and strength coach who helps women lose weight and get stronger. In a new social media post, she discusses fasted workouts. “Here are 5 things that will leave you in shock,” she says, “and make you rethink about your empty stomach workout routine .”

You Might Burn Fewer Calories

The first shocking thing? “You might burn fewer calories,” she says. “Even though working out on an empty stomach sounds like it would help you burn fat, studies show that without proper food, you actually burn fewer calories. Your body isn’t working as well, meaning you’re not getting the full benefits of your workout.”

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

Your Endurance May Be Worse

“You may have worse endurance,” she says. “Ever tried running or doing cardio without eating first? Your energy might run out quicker because your body doesn’t have carbs to use. You’ll feel tired faster, and your performance will suffer. This isn’t ideal for long workouts or intense cardio.”

It Can Mess with Your Blood Sugar Levels

“It can mess with your blood sugar levels,” she continues. “Skipping food before a workout can cause your blood sugar to drop. This might make you feel weak, dizzy, or lightheaded while exercising. It’s not only uncomfortable but can also be dangerous.”

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

It Can Lead to Muscle Breakdown

“It can lead to muscle breakdown,” she continues. “If you don’t eat before working out, your body might start using muscle tissue for energy instead of fat. This is bad because losing muscle slows down your metabolism and makes it harder to tone your body.”

It Can Affect Your Mood and Focus

The last thing? It can affect your mood and focus. “Low blood sugar can make you feel grumpy or distracted while working out. If you haven’t eaten, your body is stressed and trying to keep up, which makes it harder to focus on your workout and stay in the zone,” she says.

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

Bottom Line: Eat Before Working Out

The bottom line? Your workouts will be more effective, and you will lose weight faster if you have something in your stomach before exercising. “So ladies, fuel up before your workouts, and you will have a much better workout session,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
Copyright fitbymahtab/Instagram
Evidence-Based

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

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

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

Do you want to lose weight fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat