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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.

Woman Tried the Dopamine Menu to Break Free From Her Phone and Here's What Happened

Transform your screen time into meaningful moments with this science-backed approach.

Sophie_Malama_Life15

Like many of us, Sophie found herself trapped in an endless cycle of screen time. Every free moment, every little break, became another opportunity to reach for her phone. "In our free time, it's so easy to slip into doom scrolling, mindless browsing, or binge-watching," she admits. But through a simple yet powerful tool called the dopamine menu, this creator of Malama Life discovered a way to break free.


After trading her fast-paced Korean lifestyle for a mindful life in Portugal, where she lives with her husband and two dogs, Sophie has been sharing her journey toward intentional living with over 700,000 YouTube subscribers. Her latest experiment with the dopamine menu didn't just help her overcome phone addiction – it transformed her entire approach to daily joy.

Understanding the Dopamine Menu

A dopamine menu is a personalized list of activities that naturally boost your mood and make you feel good. It's essentially a self-care toolkit you can turn to instead of your phone when you need a pick-me-up. Dr. Mike Sevilla, a family physician, explains, "A dopamine menu is a group of activities that would give you a positive dopamine experience, and many would call these positive self-care behaviors."

How This Menu Changes Your Brain

The menu works by dividing activities into sections like appetizers (quick, easy activities), main courses (longer, more engaging tasks), and desserts (special treats). By choosing these activities instead of reaching for your phone, you naturally boost your dopamine levels, which is associated with feelings of pleasure and reward. As psychotherapist Michelle Hunt notes, "Understanding and addressing dopamine levels can significantly enhance an individual's ability to cope with the ups and downs of daily life."

Create Your Phone-Free Joy List

"In the busyness of life, we forget what really brings us joy and fall into habits that don't really serve us," Sophie explains in her post. Her solution? Creating a detailed menu of alternatives to scrolling. "It's like having a written list of our go-to activities to help us make better choices," she adds, comparing it to avoiding grocery shopping when hungry – a simple strategy that prevents impulsive decisions.

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

Quick Alternatives to Phone Breaks

Sophie's breakthrough came when she identified her phone triggers. "I noticed I tend to reach for my phone whenever I need a little break," she shares. Her solution was simple but effective: "Making a herbal infusion instead of consuming more information. This is an actual break from my day, and I always feel refreshed afterwards."

Make Better Choices Easy

"You know how they say to build good habits, we have to make it as easy as possible?" Sophie asks. She demonstrates this by keeping a yoga mat next to her desk, making movement an easy alternative to phone scrolling. "Sometimes it even turns into a mini workout session," she notes, followed by breathing exercises that help calm her nerves.

Use Music Instead of Social Media

"Nothing resonates with us emotionally quite like music," Sophie shares. Instead of opening social media apps, she now reaches for her earbuds. "No matter what's going on in my life, no matter how hectic things get, listening to my favorite playlist can instantly aid my mood," she explains. Whether in the car, cooking, or showering, music provides the emotional boost she used to seek from her phone.

Replace Scrolling With Creating

For longer breaks, Sophie turned to creative projects. "Our current creative project is to make all the art pieces for our home," she reveals. "It's rewarding to learn things along the way and also to display something that we made ourselves." This hands-on approach provides a more fulfilling alternative to endless content consumption.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Learn Instead of Like

"Learning a slow skill is the best way to slow down and appreciate the gradual progress," Sophie advises. Whether it's playing an instrument, baking from scratch, or in her case, learning Portuguese, the key is finding joy in the journey. She proves that even a few minutes – time usually spent scrolling – can contribute to meaningful progress.

Feed Your Body, Not Your Feed

Instead of mindlessly snacking while scrolling, Sophie emphasizes mindful nourishment. "Having healthy homemade snacks around is so crucial," she says, sharing her excitement about creating new recipes like chia pudding and chocolate-drizzled almond butter dates. This approach transforms snack time from a distracted phone session into a moment of intentional self-care.

Look Up, Not Down

"The purpose of a sensory walk is to discover new sights and sounds," Sophie explains. She now uses her camera to notice details she'd usually miss while looking at her phone. "Most of us have to be on our screens for a big chunk of the day, so going out, getting fresh air and discovering new things is the best way to reset our senses again."

RELATED:10 Warning Signs Your Body Needs More Protein Right Now

Shop Your Closet, Not Your Apps

For the "specials" section of her menu, Sophie replaced online shopping with creative alternatives. "If I ever feel the urge to buy something, I'll go into my closet and just try on all of my clothes," she shares. This practice helps her appreciate what she already owns while creating new outfit combinations – without opening a single shopping app.

Find Real-World Joy

Sophie's favorite phone-free discovery has been exploring Lisbon's parks. "They're so unique to the neighborhood, the trees, the views, the energy is all so different," she enthuses. Her simple yet profound observation captures the essence of life beyond screens: "We really don't need much at all to feel good sometimes. Just sitting quietly on a bench and watching life go by is all we need."

"You'd be surprised how a few small changes in our day can make such a big difference," Sophie concludes. Ready to create your own menu of phone-free happiness? 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

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.

Like many of us, Sophie found herself trapped in an endless cycle of screen time. Every free moment, every little break, became another opportunity to reach for her phone. "In our free time, it's so easy to slip into doom scrolling, mindless browsing, or binge-watching," she admits. But through a simple yet powerful tool called the dopamine menu, this creator of Malama Life discovered a way to break free.


After trading her fast-paced Korean lifestyle for a mindful life in Portugal, where she lives with her husband and two dogs, Sophie has been sharing her journey toward intentional living with over 700,000 YouTube subscribers. Her latest experiment with the dopamine menu didn't just help her overcome phone addiction – it transformed her entire approach to daily joy.

Understanding the Dopamine Menu

A dopamine menu is a personalized list of activities that naturally boost your mood and make you feel good. It's essentially a self-care toolkit you can turn to instead of your phone when you need a pick-me-up. Dr. Mike Sevilla, a family physician, explains, "A dopamine menu is a group of activities that would give you a positive dopamine experience, and many would call these positive self-care behaviors."

How This Menu Changes Your Brain

The menu works by dividing activities into sections like appetizers (quick, easy activities), main courses (longer, more engaging tasks), and desserts (special treats). By choosing these activities instead of reaching for your phone, you naturally boost your dopamine levels, which is associated with feelings of pleasure and reward. As psychotherapist Michelle Hunt notes, "Understanding and addressing dopamine levels can significantly enhance an individual's ability to cope with the ups and downs of daily life."

Create Your Phone-Free Joy List

"In the busyness of life, we forget what really brings us joy and fall into habits that don't really serve us," Sophie explains in her post. Her solution? Creating a detailed menu of alternatives to scrolling. "It's like having a written list of our go-to activities to help us make better choices," she adds, comparing it to avoiding grocery shopping when hungry – a simple strategy that prevents impulsive decisions.

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

Quick Alternatives to Phone Breaks

Sophie's breakthrough came when she identified her phone triggers. "I noticed I tend to reach for my phone whenever I need a little break," she shares. Her solution was simple but effective: "Making a herbal infusion instead of consuming more information. This is an actual break from my day, and I always feel refreshed afterwards."

Make Better Choices Easy

"You know how they say to build good habits, we have to make it as easy as possible?" Sophie asks. She demonstrates this by keeping a yoga mat next to her desk, making movement an easy alternative to phone scrolling. "Sometimes it even turns into a mini workout session," she notes, followed by breathing exercises that help calm her nerves.

Use Music Instead of Social Media

"Nothing resonates with us emotionally quite like music," Sophie shares. Instead of opening social media apps, she now reaches for her earbuds. "No matter what's going on in my life, no matter how hectic things get, listening to my favorite playlist can instantly aid my mood," she explains. Whether in the car, cooking, or showering, music provides the emotional boost she used to seek from her phone.

Replace Scrolling With Creating

For longer breaks, Sophie turned to creative projects. "Our current creative project is to make all the art pieces for our home," she reveals. "It's rewarding to learn things along the way and also to display something that we made ourselves." This hands-on approach provides a more fulfilling alternative to endless content consumption.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Learn Instead of Like

"Learning a slow skill is the best way to slow down and appreciate the gradual progress," Sophie advises. Whether it's playing an instrument, baking from scratch, or in her case, learning Portuguese, the key is finding joy in the journey. She proves that even a few minutes – time usually spent scrolling – can contribute to meaningful progress.

Feed Your Body, Not Your Feed

Instead of mindlessly snacking while scrolling, Sophie emphasizes mindful nourishment. "Having healthy homemade snacks around is so crucial," she says, sharing her excitement about creating new recipes like chia pudding and chocolate-drizzled almond butter dates. This approach transforms snack time from a distracted phone session into a moment of intentional self-care.

Look Up, Not Down

"The purpose of a sensory walk is to discover new sights and sounds," Sophie explains. She now uses her camera to notice details she'd usually miss while looking at her phone. "Most of us have to be on our screens for a big chunk of the day, so going out, getting fresh air and discovering new things is the best way to reset our senses again."

RELATED:10 Warning Signs Your Body Needs More Protein Right Now

Shop Your Closet, Not Your Apps

For the "specials" section of her menu, Sophie replaced online shopping with creative alternatives. "If I ever feel the urge to buy something, I'll go into my closet and just try on all of my clothes," she shares. This practice helps her appreciate what she already owns while creating new outfit combinations – without opening a single shopping app.

Find Real-World Joy

Sophie's favorite phone-free discovery has been exploring Lisbon's parks. "They're so unique to the neighborhood, the trees, the views, the energy is all so different," she enthuses. Her simple yet profound observation captures the essence of life beyond screens: "We really don't need much at all to feel good sometimes. Just sitting quietly on a bench and watching life go by is all we need."

"You'd be surprised how a few small changes in our day can make such a big difference," Sophie concludes. Ready to create your own menu of phone-free happiness? 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.

Dierdre Rae is showing off her before-and-after transformation – in a crop top. In a new social media post, the London-based certified health and wellness coach discusses her health journey, revealing how she overcame an eating disorder to become the healthiest version of herself. In the before photo from 2019, she did “hours of exercise every day, massively undereating for days and then binging, the body is constantly swollen and bloated.” Now, in 2024, she has a more balanced approach to diet and exercise and is healthier than ever. Here is how she did it.


She Achieved “Food Freedom” After a 10-Year-Long Eating Disorder Battle

“Food freedom is never something I thought I’d be able to have (for reference, I’m around the same weight in both photos). It was a 10-year battle, but here we are over 5 years later - intuitive eating, never calorie counting, doing the exercise I enjoy, resting without guilt, and not constantly thinking and worrying about food/body image,” she writes in her post. “If you’re struggling, I have a free binge guide in my bio 🫶🏻 (just some tips from me that helped heal binge eating habits for myself, some of my friends, and clients 💗), but here are a few things that helped me start to recover.”

She Read This Book

First, she suggests ordering a book. Buying the book ‘brain over binge’ by Kathryn Hansen (in her Amazon storefront or on audible, was a game-changer. “There’s a book and a recovery guide, make sure you get the book,” she says.

RELATED: I'm a Personal Trainer: 14 Pilates Moves That Helped My 50+ Clients Lose Weight

She Balanced Her Breakfast

Next, she tackled her diet, starting with breakfast. “Eating a balanced breakfast (protein, fats, AND carbs) the morning after a binge/overeating to balance out blood sugars,” she says.

She Quit Dieting

After years of yo-yo dieting and seriously restricting food, Dierdre gave up crash diets for good. “I completely stopped dieting and trying to lose weight (had to sit with that anxiety),” she writes.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

She Reversed Negative Thoughts

She also changed her thought process. “I started standing up for myself by not letting unchecked intrusive thoughts come into my brain. I reversed any negative thought about my body and food into something I’d believe,” she writes.

She Shifted From “Intense Cardio” to Weight Lifting and Walking

She also shifted her approach to exercise. “I stopped all intense cardio while recovering. I only weight lifted and walked. (intense cardio can mimic binge symptoms and make you ravenous),” she explains.

She Incorporated “Fear Foods” Into Her Diet

And lastly, she “ate and incorporated my fear foods EVERY day,” she reveals. “It helped to take away the feeling that if I ate something ‘bad,’ the whole day wasn’t ruined; therefore, I was less likely to binge (I had cake after lunch every day for an entire summer). IT’S NORMAL to overeat it in the beginning, but it’s about practicing taking those foods off of the pedestal we’ve placed them on.”

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Stretching Is Also Important

She discusses how important and “underrated” stretching is in another post. “Getting workouts in is incredible, but mobilizing your body has just as many benefits. I know that stretching is easy to skip out on, especially after you’ve finished a workout. Still, even a few minutes of stretching can have massive benefits,” she writes, listing benefits such as muscle recovery, injury prevention, increased range of motion in joints, enhanced muscle performance, can help improve posture, promotes blood circulation, can relieve stress, enhances athletic performance, and reduces muscle stiffness and soreness. 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
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.

Have you tried everything to lose weight but can’t seem to get in shape? Richa Prasad, along with her partner Lucy, is a nutritionist and ex-engineer with a psychology degree turned weight loss coach who helps people get into their best shape ever. In a viral YouTube video, she discusses her own weight loss struggles. “The one habit that got me to my dream body when I had failed for seven years before then was sticking to a system that bridged the journey from past me to dream me,” she says in the clip. “And I have taught the same system to hundreds of my successful weight loss students. So I know the system will work for you if you use it correctly.” Here is everything you need to know about the game-changing habit.


Her “Flawed Ideas, Thoughts, and Beliefs” Kept Her From Losing Weight

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

She starts off by explaining the background of the habit. “The problem is when I just straight up explain the system, people always end up using it wrong. I want to save you my seven painful trial and error years by sharing my cautionary tale of flawed ideas, thoughts, and beliefs so that when I reveal the system, you grasp how to use it correctly and can do so immediately after this video ends,” she says.

She Grew Up Believing That “Adulthood and Being Overweight” Was Synonymous

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

“I grew up believing that adulthood and being overweight are synonymous,” she admits. “As kids, we look at the world around us and without a doubt believe that what we're seeing is all there is to life,” she said, adding that “every adult around me was overweight. So that's what would happen to me too. I made peace with that inevitability.”

However, She Was Shocked When It Happened

Close up overweight woman measuring her hip with tape measure.Shutterstock

“And yet when it happened, I wasn't ready,” she says, recalling a time when she was shopping and noticed that a shirt didn’t fit right. “I made my way home and googled how to lose weight, and the first thing that popped up was something called the GM Diet. I lasted one and a half days on it. Looking back, this makes sense because it's essentially a starvation diet, but I did not know that back then.”

She Concluded That Weight Loss Had to Be a “Painful Process”

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

She concluded that “losing weight must be a painful process. So naturally, when I saw weight loss programs that called for replacing all of my current eating habits in one go or working out for six days a week when currently my main workout was making it to the kitchen and back, ‘Oh, hey, could you bring me some popcorn too?’ sometimes I didn't question it. I figured weight loss is painful, so this is how it must be.”

She “Bought Into the Dream” of Marketing Programs Used by the Diet and Health Industry

“It also didn't help that I bought into the dream sold by the marketing of these programs. They featured chiseled abs and mesmerizing body weight stunts. I figured this is what ultimate health and fitness look like, so of course, I want that. All of these beliefs kept me committed to program after program, all of which felt unsustainable, but I figured that's the sacrifice needed for being healthy and fit.”

She Had the Best Intentions But Would Always Fail

Depressed woman sitting alone on the bed with hands on head feel stress, sad and worried in the dark bedroom and low light environmentShutterstock

She explained that she would start her weeks “with the intention to prep all my breakfast and lunches,” but by day three, she would be eating junk food. She would also spend lots of money on expensive, rigorous workouts, “only to find myself so sore by day eight that my hamstrings groaned with every step.”

She Thought Accountability Was the Issue

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

She thought maybe her problem was accountability. “I just need to find a trainer, nutritionist, or a group fitness class to keep me consistent,” was something she believed. “It turns out spending thousands of dollars is still not enough to keep me consistent. I think I showed up to my trainer sessions maybe half the time.”

RELATED:I Lost 25 Pounds in 2 Years with the Help of Journaling

Her 50 Percent Consistency Would Leave Her Vowing to Be More Consistent

Young woman sitting on the bed with hard stomach pain.Shutterstock

“This 50% consistency would lead me to two types of reactions,” she says. When her weight was up, she would “acknowledge that I was only half consistent” and “vowed to be more consistent, which I would be for two weeks until I fell back to my old patterns,” she says.

She Also Experienced “Distorted Reality” and Would Chase One Weight Loss Program After Another

“The second was the fun house mirror type where I'd fall into a distorted reality because my mind could remember all the uncomfortable soreness after workouts and the times I exhausted my willpower,” she explains. “I would see my weight go up and think, ‘I'm doing so much. Why am I not losing weight?’ This would spiral me into chasing new weight loss programs one after another.”

She Was Stuck in the Cycle for Years

Silhouette of young woman in international airport, looking through the window at planesShutterstock

“All of this made my first two beliefs stronger and stronger. I was stuck in the cycle for years until a fateful flight from Seattle to Boston. I remember trying to down a ham bagel sandwich while running for the gate. I got onto the flight, and suddenly, I felt like I couldn't breathe. I called for the air host, who put it down to flying anxiety. Now, I've flown since I was four and been skydiving, so flying anxiety is not a problem I have. When I landed in Boston, still miraculously alive, I figured that was a one-off look, but then it happened again,” she says.

She Couldn’t Breathe and Went to Doctors

Doctor,,Patient,hospital,medical,healthShutterstock

“I visited cardiologists who hooked me up to a 24/7 heart monitor. The results were that there was nothing wrong, and yet I can't breathe. Episodes kept happening again and again and again. I felt helpless.”

She Decided to Change Her Way of Looking at the Cycle

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

“I looked at the cycle with new somber eyes, and the first thing I decided was that I was not going to tell myself stories that didn't serve me. How does it benefit me to think that adulthood is synonymous with being overweight? What do I gain from believing that being healthy and fit means sacrificing taste, a social life, and joyful movement? Instead, I detached myself from these stories,” she explains.

She Decided to Focus on “Systems Over Goals”

Lose 10 PoundsShutterstock

She decided to trend “toward habits I believe are healthy,’ she says. “Essentially, I decided to focus on systems over goals. Detaching from timelines naturally led me to question my goal as well. I didn't care anymore for 21 pounds in 21 days, toned in 30 days, or how she lost 50 pounds in three months.”

She Shied Away From “Get Fit Quick” Programs

She shied away from “get fit quick” programs. She focused on health and fitness, “and if I continue on the path to word it en route, my breathing problems would get solved,” she says.

But Her Motivation Kept Dying

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“However, my motivation kept dying every few weeks despite using that very same system that eventually worked for me. It was only months later I realized that bodyweight skills don't compel me in my soul kind of way. I realized I had been blindly trying to achieve goals laid out by society and media.”

She Started Lifting Her Own Bodyweight

Barbel weights in gymShutterstock

“When my goal was to do mad bodyweight skills, the targets boil down to better nutrition to lose excess fat. So lifting my own body weight is easier resistance training that's focused on calisthenics and mobility.”

She Started Focusing on Fueling Her Dream Life

Competitive swimmer racing in poolShutterstock

“And then, once I realized my actual dream life, my targets changed to better nutrition with choices geared toward fueling my travels work and adventures resistance training, but the mix focused on endurance building for long walks, bikes, and swims cardio because my dream life involves a lot of hiking, biking, and swimming and make time for hobbies, sleep and rest. Without them, I would burn out and probably won't be as prolific in my old age as my inspirations.”

RELATED: Top 12 Foods You Should Eat Every Day to Lose Fat

After Achieving Her Targets She Narrowed Them Into Keystone Habits

Once she had her targets, she “further narrowed them into habits,” she explains. “The most important thing is to prioritize one to two new keystone habits for a month. A keystone habit is one in which if you don't get it right, the chances of other habits happening drops drastically.”

Her First Keystone Habit Was Sleeping and Waking at the Same Time Daily, and Second, Not Checking Her Phone After Work

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

“During some honest self-interrogating, I admitted to my tendency to cancel everything if I feel I'm falling behind at work. Accordingly, my first keystone habits were sleeping and waking up at the same time daily,” she continues. “If I don't do this, I start off my day feeling behind, which makes doing my habits difficult. Second, I will not check my phone until after work. This stops me from procrastinating and falling behind on my tasks, which in turn stems from my tendency to cancel exercise and meal plans in order to catch up on work.”

While Unrelated to Weight Loss, It Helped Her Lose Weight

overweight woman on scale at homeShutterstock

“My starting keystone habits weren't even directly related to weight loss. No wonder my chasing weight loss programs wasn't working because the problem was how my life around my nutrition and exercise habits squeezed out any possibility of being consistent at any weight loss habit,” she points out.

She Broke the Habits Into Smaller Chucnks

Pleasant young woman laying in bed and putting eye mask on before going to sleepShutterstock

“Then, in my habit sheet, I further broke down these two keystone habits into smaller chunks: retired to bed by 8:30 PM, left phone outside bedroom for proper rest, got out of bed by 6:30 AM. didn't check phone until after work.”

RELATED: 10 Ways to Lose Weight Fast, According to Top Doctor

She Also Added an Optional Habit, Walking 6,000 Steps Three Times a Week

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

“Since my keystone habits turned out to not be weight loss specific, I decided to also add an optional habit that I felt 10 out of 10 confident about meeting: Walk 6,000 steps three times a week. Note that this is optional, meaning that if I'm unable to meet it, I will drop this one without mental fuss or guilt,” she explains.

She Then Set Up Her Environment Accordingly

,Woman,Sleeping,,Bed,,Night,rest,Shutterstock

“Next is setting up my environment to maximize my chances of meeting the habits to help me retire to bed,” she says. “By 8:30 PM, I set up an alarm on my Amazon Echo for 8:15 PM, and then again at 8:30 PM, I left my phone charger in the living room instead of my bedroom. I also throw my phone under the couch since out-of-sight, out-of-mind really works for me. I set an alarm at 6:15 AM and 6:30 AM and bought a lamp that mimics sunrise,” she says.

She Also Made It Impossible to Make Excuses

Woman walking cross country and trail in autumn forestShutterstock

“And finally, I plotted a route around my neighborhood that adds up to 6,000 steps. This may sound ridiculous because I could just go out for a walk and get 6,000 steps, but I'm gonna be straight with you. My ability to find excuses to not start something is astounding, and the only way to combat it is to plan so that when it is time to do my habit, I can be mindless.”

She Set Up a Tracking Habit Sheet

Workout,Training,Exercise,Plan,And,Daily,ScheduleShutterstock

“Next comes tracking in the habit sheet. At the end of every day, I enter one. If I made the habit, I would enter a zero. The gray blocks are where I'm not targeting to make that habit for that day. If I don't meet all my targets for that day, I enter a note with a reflection for the day on what happened and what I'll do tomorrow. For example, there were times when I didn't make it to bed by 8:30 PM, so I installed a Chrome extension that blocks all of the internet at 8:30 PM, no matter what I was doing. This brought me right back on track. Next day onward to meeting my goals, and finally, at the end of every month, I reflect on what happened last month and what to do next month to start.”

RELATED: 7 Tips to Build Muscle After 50 and Keep You in the Best Shape Ever

She Reaccesses Her Goals and Dream Life

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

She then reaccesses her goals and her dream life, deciding if she wants to “add, remove, or edit anything.” If there isn't a change “in a way that changes my targets, I look at my habits from last month with less than 80% completion rate. That's right. I don't expect a hundred percent completion on any habit because that's impossible,” she says.

She Aims for 80 Percent Completion

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

“I'm not a machine, but I do expect a completion of more than 80% on each habit. As an example, here's my reflection from October: five out of 11 of my targeted habits had less than an 80% completion rate. Resistance training was 44%, but that was because I injured myself, so I kept the same targets for November, but for walks, I didn't see a good reason for the lack of consistency, so I decided to reduce the frequency to four times a week instead of seven times a week in October, and it goes on for my other habits.”

She Continued Improving It

Fitness man and woman giving each other a high five after the training session in gym. Fit couple high five after workout in health club.Shutterstock

“All of that time in the past, I spent chasing the best workout or meal plan, and that wasn't even the issue. It was the rest of my life I needed to change, and here is proof,” she says. “In November, you can see strength completion rate went up to a hundred percent, walks to 88%, and even the habits that are less than 80% are still way closer to the 80% threshold. And since I'm doing well on most of my habits in November, I could choose to add a new habit or I could continue to first get all my habits to over 80% completion rate for the next month.”

The System “Changed” Her Life

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

“The system has changed my life. Some examples of how, after seven years of being stuck, I reached my dream body within a year and have maintained it without tracking for eight years now, I used to burn out all the time from overworking. I haven't crashed into burnout in a long time. My addiction to mindlessly consuming media has reduced drastically, making room for hobbies and creative projects,” she says.

RELATED: The 7 Foods I Eat Every Day to Lose Weight and Feel Great

Start By Figuring Out Targets

“The steps in the system can take some time, like identifying the right targets toward your dream life, but it's so worth it,” she says. “The first thing to figure out is where to start with your targets. Hint: nutrition is 80% of weight loss,” she says. “In fact, my co-coach Lucy took it to the next level, where she lost a hundred percent through nutrition alone. So that's right, zero exercise.” 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.

Are you struggling to break the pattern of yo-yo dieting? Fitness influencer and online coach Jenna Rizzo helps women get in shape in a natural way – via diet and exercise. In one of her posts, she discusses the push-and-pull of dieting and how to break it. “If you are sick of yo-yo dieting and gaining and losing the same 10 to 20 pounds, listen up. My name's Jen. I've been a fitness coach for the past six years, and I specialize in women's weight loss,” she says in the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on what she has to say.


Rizzo Would Diet Monday Through Friday and Indulge on the Weekends

Jenna_Rizzo_jennaaaamariee11jennaaaamariee/Instagram

“Back when I first started my fitness journey, I fell into a really bad cycle of yo-yo dieting,” Rizzo confesses. “I would restrict myself so much during the week and lose a bunch of weight Monday through Friday, but weekends were like my Achilles heel, like I would go crazy and eat everything. Here are the three things that help me break the cycle once and for all.”

She Let Go of Perfection

Jenna_Rizzo4jennaaaamariee/Instagram

“Number one, I let go of trying to be perfect on my diet throughout the week,” she explains. “When I say I tracked everything, I mean it, every gram, every ounce, every milliliter, everything was accounted for. I had it in my brain that I was either a hundred percent perfect or a hundred percent off the rail and there was no in between. So letting go of that mentality is truly what helped me find balance. And I do still track now if I'm just trying to tighten up, but it's much more laid back. I'm just tracking to make sure I'm eating enough and actually getting enough protein in.”

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

She Loosened Her Food Rules

Jenna_Rizzo_jennaaaamariee13jennaaaamariee/Instagram

“Number two, I slowly let go of these food rules that I'd set for myself, like eating super low calorie on a day,” she says, adding that she stopped telling herself “that some foods are good and some foods are cheating foods.” Once she let go of the rules, “food just became food again,” she said. “Like I eat healthy now because it makes me feel good, not because I have some anxiety about getting out of shape.”

She Allowed Herself to What She Wanted, When She Wanted It

Jenna_Rizzojennaaaamariee/Instagram

This led her to number three. “I allowed myself to eat the foods I wanted, and no doubt this was the hardest one to control in the beginning,” she said. “But once I started to allow myself to just eat kind of whatever I wanted when it sounded good to me, it allowed food to not be such a big deal anymore. So it wasn't something I felt like I needed to binge on because I couldn't have it again, if that makes sense.”

RELATED: 5 Exercises Wrecking Your Bone Health After Menopause

Body Network's Expert Weighs In

Girl holds a paper plate with healthy food sitting on the floor. Home delivery food. Healthy eating concept. When you stay at home.Shutterstock

Being too regimented and “weighing and measuring every morsel of food you eat definitely takes the fun out of eating and creates an atmosphere of guilt when you have a minor little slip,” agrees Collingwood. However, tracking for a while is “great for awareness of how many calories are in foods and approximately how many you are getting in a day, but getting too strict has it’s downfalls and can create an eating disorder mindset,” she says.

As for food rules, having the mindset of balance is key to fueling yourself well, she says. “Your attitude on food can go a long way to a peaceful mind. If you are constantly attaching guilt or praise to certain foods you are putting too much emotion into foods and that can then affect your mental and emotional state in other areas of your life. Looking at food as nourishing and positive for health instead of evil for weight gain is a huge step for a lot of chronic dieters,” she explains. And, too strict rules lead to rules being broken “and sometimes going way overboard the other way,” she says.

“I have seen people undo 6 days of really strict eating in just one ‘cheat’ meal because they eat way too much in that meal. Allowing yourself to have all kinds of foods in moderation rather than binging helps to maintain normalized eating and a feeling of peace around food.”

💪🔥Body Booster: If you are struggling with binge eating or yo-yo dieting, try and reset your relationship with food.

@jennaaaamariee

3 first steps i took to help me put an end to my yo yo dieting

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.

Are you struggling to lose weight? Vivian Ngo (@vivianngo) is a fat loss coach and the creator of Team Evolve, a fat loss mastery program utilizing the tools that helped her get into the best shape of her life. In her viral TikTok and YouTube videos she reveals her secrets to breaking her sugar addiction and unhealthy binge-eating habits so that she could lose 30 pounds and get into the best shape of her life.


She Struggled with Yo-Yo Dieting for 10 Years

“I thought that I would be stuck in the Yo-yo dieting, binge eating, restricting my calories, and then overeating, losing the weight just to gain it all back. I genuinely thought that I was going to be stuck in that cycle for the rest of my life because I was in it for over 10 years,” Ngo says in a YouTube clip.

She Says “Nothing Worked”

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“I felt like I tried everything, everything, and nothing worked. Nothing kept the weight off. And I can tell you right now that I'm sitting here today down 30 pounds, kept it off for years, and I have never felt better in my skin,” she claims.

However, Now She Has Tools to Overcome It

@viviannngo_

By far one of the HARDEST habits I’ve ever had to break. ↴ I was terrified of getting fat that I couldn’t NOT overcompensate my binges. It wasn’t until I was dead set on OVERCOMING binge eating once and for all, That I knew I had to stop the restricting portion in order to stop the bingeing portion, because they fed into one another. But once you teach your mind & body that it won’t be punished for overeating or bingeing, And you start leaning into kindness & compassion for yourself… SHOCKINGLY: the binges stop, too. But it’s scary at first, because you’re so terrified to gain weight that the thoughts of wanting to restrict are SO strong. Learning how to sit with those thoughts, but NOT listen to them is a vital part of recovery. You CAN do it, my friend. ✨ If you’re READY to overcome yo-yo dieting and MASTER your emotions and lifestyle habits so you can *master* your fat loss, once and for all, feel free to visit my website and apply for 1-on-1 coaching with me: www.teamevolve.co/ #healthyeatingtips #healthyeatinghabits #fatlosshabits #fatlosstipsandtricks #weightlosstipsandtricks #weightlossforwomen

What were the tools that helped her? In another TikTok clip, she claims that “eliminating this habit” helped her “overcome ten years of binge eating.”

1. She Stopped “Overcompensating” Post Binge

She explains that she would binge and then try to remedy the situation. “Overcompensating a binge by undereating/doing a bunch of cardio the next day” was the first habit she had to break.

She Had to Overcome Her Binge Eating Instead

Woman eating snacks in night next to the opened fridge.Shutterstock

“I was terrified of getting fat that I couldn’t NOT overcompensate my binges. It wasn’t until I was dead set on OVERCOMING binge eating once and for all” that she discovered the second tool.

2. She Had to Stop Restricting Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

“I knew I had to stop the restricting portion in order to stop the binging portion because they fed into one another,” she said. “But once you teach your mind & body that it won’t be punished for overeating or binging.”

She Maintains She Used to Exercise Just as Much

@viviannngo_

Being consistent with working out is *not* enough to get you the results that you want: let’s talk about it! ↴ If you’re like me or the women I work with, your goal is to get toned meaning: you want to lose body fat, and look fit + strong without looking bulky. So you’ve heard that you should start lifting weights if you want to get toned, so you do - but even though you’re being consistent in the gym, you’re really not seeing much change in your body like you want to. Sounds about right? Here’s why: ↴ Lifting weights will help you build strength + muscle which is *amazing* - but to really see a difference in your physique, You will need to lose body fat that is laying on top of your hard-earned muscle in order to really see a difference in your body. To lose body fat, you need to be in a calorie deficit, And the BEST way to ensure you’re in a calorie deficit isn’t just be eating healthy *most* of the time, It’s by being accountable to what you’re putting in your body 24/7 by weighing out your food and tracking it every day: Monday through Sunday! And if you’re already quite active and being consistent in the gym, It’s THAT much more important that you need to be diligent with your tracking + diet day-to-day! 🌸 If you’re interested in working with me 1-on-1, check out my coaching on my website at: www.teamevolve.co/ ✨ #fatlosstransformations #fatlossbeforeandafter #weightlossbeforeandafter #weightlosstransformations #armfatloss #tonedarms

In another TikTok video, she reveals another important tool. She shows a before-and-after photo, claiming that she did the “exact same workouts, lifting weights, and doing incline walking on the treadmill” five days a week in both photos.

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

3. She Had to Stop Binging on Sugar and Drinking

Female hands holding sugar cubes, closeupShutterstock

“So why do I look so different in this photo? I was eating pretty healthy, but I would have cravings at night, and I would often binge on sugar at night. On the weekends, I like to go out to eat. I would drink, and I would kind of go off my healthy eating plan. But during the week, I was eating pretty healthy. So I thought,” she says.

4. And, She Had to Start Tracking Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“In this photo, I was tracking my calories. I was weighing all of my food and logging all of my food in my FitnessPal Monday through Sunday, every single day, every single meal, I was accountable to everything I was putting my body. That was the biggest difference between these two photos here. I was eating pretty healthy some days off here, and I knew exactly what was going into my body every day,” she revealed.

5. She Also Stopped Making Food “Good and Bad”

@viviannngo_

How I overcame binge eating / yo-yo dieting after being stuck for 10 years. ❤️ If you’re ready to commit to your healing journey and overcome yo-yo dieting once and for all, visit my website to work with me: www.teamevolve.co/ ✨ #fatlosshabits #weightlosstipsandtricks #emotionaleatingcoach #overeating #overeatinghelp

In another TikTok she adds that she had to look at food differently to lose weight. “I had to stop making foods good and bad because that is why I was binge eating. I would only let myself eat high protein, veggies, no carbs. That's it,” she said.

She Used to Use Eating “Bad” Food as an Excuse to Binge

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

“And anytime I would have a food that I would consider, not high protein, not vegetables, not low carb, anything unhealthy, fast food, going out to eat a piece of candy, bite of a cookie, anything, I would use that as an excuse to binge because I would say, oh, I've already fallen off for today, so I might as well have everything that I've restricted myself from and start again tomorrow, and I will promise myself I'll be good tomorrow. I promised myself I'll be good Monday,” she continued.

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

6. So, She Started to “Slowly Incorporate” Sugar and Fast Food

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock

“And the reason why I was so stuck in my weight loss journey is because I couldn't stop binging. The reason I was binging is that I couldn't stop restricting myself, and it wasn't until I started to slowly incorporate sugar, going out to eat burgers, french fries, McDonald's, and Taco Bell, all these things that I previously thought were horrible, so bad, so unhealthy would make me fat, it wasn't until I started to make my peace with these foods, allow myself to have them incorporate them into my nutrition plan that I finally stopped binging after ten long years, and I actually was able to look and feel my best while eating all these, what I used to think were bad foods.”

7. She Also Started Planning

Young woman putting goods on counter in supermarketShutterstock

In another TikTok revealing “habits that helped me lose OVER 30 lbs of body fat,” Ngo adds that planning is key. “Planning in advance is CRUCIAL. Deciding what I want to eat last minute almost NEVER leads me to make choices that are actually filling + satisfying,” she writes.

She Plans the Night Before

Close-up Of Pen With Meal Plan FormShutterstock

She reveals that she plans what and when she is going to eat the night before. She also “has a game plan for what to do when I want to eat out of boredom.”

RELATED: 15 Proven Strategies to Drop 2 Pounds a Week with Minimal Effort

8. She Also Takes Progress Photos

A woman at the gym takes a picture to send to friends or put on social networks and takes the picture while smiling. Concept of: network, friendship, gym, fitnessShutterstock

Another one of her tricks to stay on track? She doesn’t rely on the scale. “Use progress photos instead,” she recommends.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
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's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

Fresh chicken eggs​7. EggsShutterstock

"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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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Evidence-Based

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

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

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

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt concept​2. Greek YogurtShutterstock

Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

Canned tuna on wood background​7. Canned FishShutterstock

She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

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

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat