Do you want to shape up before spring break? According to one expert, you can easily make it happen. Lora Higgins is a nutrition coach whose mission is to help women over 50 drop a dress size in 90 days. In a new Instagram post, she reveals her foolproof hack for shaping up fast – without starving yourself or slaving away at the gym. “Drop a dress size. The lazy girl method for tracking your food to lose 10 pounds by spring. It’s easy tracking that actually works,” she writes.
Focus on Protein
“Want to lose 10 lbs without obsessing over every single calorie? 🙅♀️ This lazy girl hack is perfect for you! Instead of tracking everything, let’s make it SIMPLE—just focus on protein,” she says.
Protein Is Crucial for Burning Fat and Building Muscle
She goes on to explain why the method works. “Why protein? It keeps you full, boosts your metabolism, & helps you burn fat while holding onto that precious muscle,” she writes.
How Much Protein Do You Need?
How much protein do you need? “A good rule of thumb is 0.8 - 1g of protein per pound of your ideal body weight. So, if your goal is to weigh 140 lbs, you should aim for around 120-140g of protein a day. Simple, right?” she writes.
Here Is How to Spread It Out
Next, she goes on to explain how to spread it out. For breakfast, she recommends aiming for 30g of protein, “think eggs & Greek yogurt,” she says. “Lunch: Another 30g (grilled chicken or a protein-packed salad)” she writes. A great protein-fueled snack at 20 grams is a protein shake or beef jerky. For dinner, “Finish with 40g (steak, fish, or turkey burger)” she suggests.
And, This Is Why You Should Spread It Out
Why should you spread protein out instead of eating it all in one meal? “By spreading your protein throughout the day, you’ll feel fuller longer, crush those cravings, & hit your goals without even trying!” she explains.
Here Is Her Lazy Girl Shopping List
She even includes a “Lazy girl shopping list,” because “we all need easy go-tos,” she says.
- Pre-cooked grilled chicken strips 🐔
- Greek yogurt cups 🥄
- Cottage cheese 🧀
- Protein shakes or powder 🍫
- Hard-boiled eggs 🥚
- Canned tuna or salmon 🐟
- Turkey burgers 🍔
- Beef jerky or turkey jerky 🥩
Pro Tips
She concludes with a pro tip. “Keeping these on hand makes it easy to grab & go without stressing about what to eat. Just focus on hitting your protein target & watch the weight start to melt off!: she writes. “No need to count every calorie, no fancy apps—just focus on protein & let the rest fall into place.”
What Science Says About Protein and Weight Loss
According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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