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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.

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

You will be shocked that these delicious meals will actually help you lose weight.

Leah Groth
By Leah GrothNov 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Brittney_Blanco2
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothNov 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you looking for some fun and delicious meal ideas that will help you lose weight? Brittney Blanco is a Macros Nutrition Coach who regularly shares her creative weight loss meal recipes with her followers. In a few new posts, she shares some “lazy meals” she eats on repeat and some protein-packed snacks. “These meals are filling, easy to make, and help you stay within your calorie and protein goals!” she writes in the post.

Chicken & Veggie Quesadilla

chicken quesadilla with bell peppers and onions, served with salsa and chipsShutterstock

If you like Mexican food, you will love her chicken and veggie quesadilla.

Ingredients: 1 medium whole-wheat tortilla, 3 oz shredded rotisserie chicken, 1/4 cup low-fat shredded cheese, 1/4 cup diced bell peppers and onions, 1 tbsp Greek yogurt or salsa for dipping.

Instructions: “Assemble and cook on a skillet until crispy,” she says.

Nutrition Info: Approx. 450 calories, 30g protein.

RELATED:Woman Dropped 30 Pounds in 30 Weeks With Daily Walking and Simple Foods

Easy Taco Bowl

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Another Mexican treat? Her easy taco bowl.

Ingredients: 4 oz lean ground turkey or beef (93% lean), 1/2 cup cauliflower rice (or cooked brown rice for extra carbs), 1/2 cup shredded lettuce, 1/4 cup diced tomatoes, 1/4 cup black beans, rinsed and drained, 2 tbsp salsa, 1/4 avocado, diced, 1 tbsp shredded cheese (optional), 1/4 tsp taco seasoning or cumin, paprika, and chili powder blend.

Instructions: In a skillet, cook ground turkey or beef with taco seasoning until browned. In a bowl, layer cauliflower rice, meat, lettuce, tomatoes, black beans, and salsa. Top with avocado and cheese if desired.

Nutrition Info: Approx. 450-500 calories, 30g protein.

Tuna Salad Lettuce Wraps

Canned tuna on wood backgroundShutterstock

These tuna salad lettuce wraps are a great alternative to anything wrapped in a tortilla.

Ingredients: 1 can (5 oz) tuna in water, drained, 1 tbsp light mayo or Greek yogurt, 1/4 avocado, diced, 1/2 cup cherry tomatoes, halved, 3-4 large romaine or butter lettuce leaves.

Instructions: Mix tuna, mayo, avocado, and tomatoes, then spoon into lettuce leaves.

Nutrition Info: Approx. 400 calories, 30g protein.

RELATED:Fat Loss Coach Reveals the 10 Simple Foods She Eats to Stay Strong and Lean at 61

Turkey & Veggie Pasta Bowl

Whole Wheat Penne Rigate closeup.Shutterstock

You don’t have to compromise your love of Italian food and pasta to lose weight. This turkey and veggie pasta bowl is healthy and hearty.

Ingredients: 2 oz whole-wheat pasta (about 1/2 cup cooked), 3 oz ground turkey, cooked, 1/2 cup marinara sauce (look for low-sugar options), 1 cup steamed veggies (like zucchini or broccoli).

Instructions: Combine pasta, turkey, sauce, and veggies.

Nutrition Info: Approx. 450-500 calories, 30g protein.

Cottage Cheese and Protein-Packed Berries

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

In another post, she shares some of her go-to mini-meal recipes. “These snacks are easy, satisfying, and pack a serious protein punch!” she says. The 5 high-protein snacks are all over 20g of protein and under 200 calories, starting with cottage cheese and protein-packed berries.

  • 1/2 cup low-fat cottage cheese (90 calories, 14g protein).
  • 1/2 scoop vanilla protein powder mixed in (50 calories, 10g protein.

Total: 140 calories, 24g protein.

Hard-Boiled Eggs and Turkey Roll-Ups

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

If you have eggs and turkey slices on hand, these hard-boiled eggs and turkey roll-ups are the perfect protein-packed snack.

  • 1 hard-boiled egg (70 calories, 6g protein).
  • 3 slices deli turkey (90 calories, 15g protein.

Total: 160 calories, 21g protein.

Greek Yogurt and Powdered Peanut Butter Bowl

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

If you love Greek yogurt and peanut butter, this pairing is delicious and surprisingly healthy.

  • 3/4 cup nonfat Greek yogurt (90 calories, 15g protein).
  • 2 tbsp powdered peanut butter mixed in (50 calories, 5g protein.

Total: 140 calories, 20g protein.

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

Protein Pancakes with Powdered Peanut Butter

Carrot protein pancakes.Shutterstock

Pancakes can be a super healthy snack. She loves these protein pancakes with powdered peanut butter that taste like dessert.

  • 1/4 cup liquid egg whites (35 calories, 7g protein).
  • 1 scoop protein powder (100 calories, 20g protein).
  • 1 tbsp powdered peanut butter (25 calories, 2.5g protein.

Total: 160 calories, 29.5g protein.

Peanut Butter Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

If you like chocolate and peanut butter, this smoothie, with 41 grams of protein and 469 calories, is a must-try.

  • 1 frozen banana🍌
  • 3/4 cup almond milk🥛
  • 1 scoop chocolate protein powder
  • 2 tbsp peanut butter powder🥜
  • 1 tbsp chia seeds🌱
  • 1 tbsp chocolate chips (optional)🍫
  • 1 tsp vanilla
  • 4-5 ice cubes.

And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

5 “Lazy Meals” with 50 Grams of Protein That Help Burn Fat

Brittney Blanco
​Lean Turkey Taco Lettuce Wraps
Copyright bylt.by.britt/Instagram
Leah Suzanne
By Leah SuzanneApr 09, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals some of her go-to lazy girl meals to help burn fat and build muscle. “When I need 50 grams of protein and under 550 calories per meal to lose fat and build muscle, here are 5 meals I eat on repeat,” she writes in the caption, adding that each consists of only 5 ingredients.

1. Turkey Taco Bowl

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

Ingredients:

• 4 oz lean ground turkey

• 1/2 cup cooked jasmine rice

• 1/4 cup black beans

• 2 tbsp salsa

• 1/4 avocado.

Macros: 49g protein | 35g carbs | 21g fat | 520 cals.

2. Protein Pancake Stack

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.​Mistake 4: Cleaning Your PlateShutterstock

Ingredients:

• 1 scoop vanilla whey protein

• 1/3 cup oats

• 2 egg whites

• 1/2 banana (mashed)

• 1/4 tsp baking powder

Macros: 51g protein | 32g carbs | 10g fat | 430 cals.

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

3. Turkey Pesto Sandwich

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

Ingredients:

• 4 oz sliced turkey breast (deli, low sodium)

• 2 slices sprouted grain bread (like Ezekiel or Dave’s Killer Bread)

• 1 tbsp pesto

• 1 slice provolone cheese

• Handful of spinach

Macros: 50g protein | 34g carbs | 17g fat | 520 cals.

4. Greek Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood background​5. Greek Yogurt ParfaitShutterstock

Ingredients:

• 1 cup nonfat Greek yogurt

• 1 scoop vanilla protein

• 1/4 cup blueberries

• 1 tbsp almond butter

• 1 tbsp chia seeds

Macros: 52g protein | 24g carbs | 18g fat | 510 cals.

5. Egg & Veggie Scramble with Toast

Scrambled Eggs on toasted bread for healthy breakfast or brunch on white background, top view, copy space.Shutterstock

Ingredients:

• 3 egg whites + 1 whole egg

• 1/4 cup shredded mozzarella (part skim)

• 1/2 cup bell peppers/onions

• 1 slice Ezekiel bread

• 1 tsp olive oil (for cooking)

Macros: 50g protein | 25g carbs | 20g fat | 525 cals.

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

Nutrition & Diet

She Dropped 47 Lbs with These 4 “Lazy” Meals

Natalie Stringfield nataliestringfield
How I Lost 40 Pounds by Walking and Without Starving Myself: Here’s the Truth
Copyright Natalie Stringfield/YouTube
Christopher Roback
By Christopher RobackMar 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Tired of complicated diet plans that take hours to prepare? You're not alone. For many of us, the biggest obstacle to weight loss isn't willpower—it's finding the time to prepare healthy meals. That's where Natalie Stringfield's approach stands out. This busy woman managed to lose 47 pounds over seven months with a meal prep routine that takes just 30 minutes per week. Read on to discover her simple system that could transform your weight loss journey without taking over your life.

Finding Simplicity in Weight Loss

"I am a lazy girl at heart," Natalie admits, "and in order for me to stay consistent for the past seven months on my weight loss journey, I needed to make sure that meal prepping was simple and easy because if it ain't easy, I ain't doing it." Like many of us, Natalie needed a system that worked with her lifestyle, not against it.

"This takes me in total maybe about 30 minutes to prep all of my meals, breakfast, lunch and dinner," Natalie explains, highlighting the efficiency of her approach. Her method has helped her lose 47 pounds while spending minimal time in the kitchen.

"All of the meals are delicious. They are high in protein and fiber and will keep you full all day long," she promises. If you're looking for a sustainable way to stay on track without sacrificing hours in the kitchen, these recipes might be exactly what you need.

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

Breakfast: Strawberry Shortcake Protein Overnight Oats

Starting the day right sets the tone for healthy choices, and Natalie's protein-packed oats make mornings effortless. "This tastes definitely like dessert," Natalie shares, highlighting how the meal is not only delicious but also "super high in protein and a great source of fiber so you're going to stay full for a long time."

Ingredients:

  • Regular old-fashioned oatmeal (Quaker Oats)
  • Strawberry shortcake protein powder (Natalie uses 1UP Nutrition's Strawberry Shortcake Ice Cream Protein)
  • Milk of choice.

Why It Works:

"What I love about this meal is not only does it take minutes to make and set up and prep, but it is absolutely delicious," Natalie explains. The protein powder she uses provides 25 grams of protein at just 160 calories per scoop. "It literally tastes like a strawberry shortcake," she adds, emphasizing that healthy eating doesn't have to be bland.

This breakfast requires minimal prep time but delivers maximum satisfaction and nutrition—perfect for starting your day on the right track without early morning cooking.

Lunch: Quick Garden Salad with Protein

For lunch, Natalie keeps it straightforward with a garden salad topped with protein. "Lunch is super simple," Natalie explains, using pre-washed salad greens, pre-grilled chicken, and pre-boiled eggs to minimize preparation time.

Ingredients:

  • Triple-washed garden salad (iceberg lettuce, red cabbage, and carrot)
  • Pre-grilled Italian herb chicken
  • Pre-boiled eggs
  • Cherry tomatoes
  • Feta cheese (70 calories for 28 grams)
  • Olive Garden Signature Italian dressing (80 calories for two tablespoons).

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

Time-Saving Tricks:

"The other thing that I do once a week is I do grab these pre-grilled Italian herb chicken. These are so good," Natalie reveals. "You actually don't need to add any seasoning to them. They're completely seasoned, they're super juicy, and they're freshly made."

For those considering making chicken from scratch, Natalie shares her practical perspective: "Now, you can most certainly get you some raw chicken, season it up, go ahead and put it in the oven, and do all of that stuff, but I ain't doing all of that. I don't have the time."

Smart Storage Solutions:

Natalie uses a special salad container with compartments to keep ingredients fresh. "What I love about it is that it has this compartment that you can use to separate your protein, any of your croutons, or any other sides that you want to add to your salad that prevents your salad from getting soggy and just yucky," she explains.

The container also includes a small cup for dressing. "These compartments are all removable, so you can take this part out and you can sit it on your scale and weigh all of your ingredients," Natalie adds, highlighting how this supports accurate portion control.

"You're literally just taking the chicken, chopping it up, taking your eggs, chopping it up, putting the salad in the bowl, closing up the container, and you are done, baby," Natalie says, emphasizing the efficiency of her approach. "Lunch is done for the entire week. Tell me, you tell me an easier meal prep video on YouTube. I'll wait."

Snack: Greek Yogurt Parfait

When afternoon hunger strikes, Natalie reaches for her yogurt parfait. "I just really, really love this snack. It never gets old to me," Natalie shares about this simple yet satisfying option.

Ingredients:

  • Oikos Triple Zero Greek Yogurt (15g protein, 90 calories)
  • Fresh berries (raspberries, strawberries, or blueberries)
  • Kind Cinnamon Oat Granola with Flaxseed.

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

Why She Loves It:

"I really like this one because it has 15 grams of protein. It's already pre-packaged and it's 90 calories, you really can't beat that," Natalie explains about her yogurt choice. For the granola, she's equally thoughtful: "For my granola, because I'm trying to prioritize fiber, I use the Kind Cinnamon Oat Granola with Flaxseed. It gives you the perfect amount of sweetness, a nice amount of crunch for some texture."

Natalie offers personalization tips as well: "You can swap out the berries for raspberries, strawberries, blueberries, whatever you like," she suggests. "You can also drizzle a little bit of honey on top of it if you have extra calories to play with, and it just really, like, sets the tone."

Smart Storage:

For convenience, Natalie uses special parfait containers with separate compartments. "I love these because not only is it a nice, large capacity, so that way you can really customize how much you want to take," she explains, noting how this allows her to adjust portions as her fitness needs change.

The separator for the granola is crucial: "It also has the separator at the top where I can put my granola to make sure that it doesn't get soggy, because who wants soggy granola? Not I. Not I," she emphasizes. "I've had soggy granola. It is not a good look, okay?"

Dinner: Simple Salmon and Veggies

Dinner is the only meal where Natalie does actual cooking, but even that is streamlined. "If you watched my What I Eat in a Day, this is the same exact dinner. It's going to be salmon, some rice, and some fire-roasted vegetables," she explains.

Ingredients:

  • Pre-portioned salmon fillets
  • Seeds of Change organic quinoa and brown rice with garlic (microwavable)
  • Frozen pre-cut fire-roasted vegetables (broccoli, squash, bell pepper, and red onions).

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

Efficient Cooking Method:

"The thing about this is it's the only meal that you're actually cooking, so to speak, for the day, so this really shouldn't take long," Natalie points out. Her approach is straightforward: "I'm going to pop four pieces of salmon into the air fryer. The air is going to take about 20 minutes max, because I don't overcook my salmon. I might put it in there for about 15 to 16 minutes."

For the vegetables, she keeps it simple: "My veggies are going to saute up in about five minutes or so, and this we're not even going to cook," referring to the microwavable rice. "We're actually just going to separate it and weigh it out in between all of my lunch bowls."

Time-Saving Tips:

Natalie offers practical advice on the order of operations: "As a tip, I would go ahead and prep your salmon and your veggies first when you start your meal prep. Pop those into the oven and start sauteing, because the rest of this is going to take like 10 minutes max."

She's also transparent about using convenient options: "For my veggies, I actually use this brand right here. I get this from Costco. This is the Pura Vida Fire Roasted Primavera Mistura," she shares. "It's already cut up for me, and I don't have to spend 15 to 20 minutes cutting up all of my vegetables. I just don't have the time for that."

Her final advice is simple: "So a quick tip is for you to find fresh, frozen vegetables that all you have to do is drop it in the pan, saute them up, and that's it." Summing up the ease of her dinner prep, Natalie says, "It don't get no easier than that, y'all. It don't get no easier than that. I'm telling you, I got y'all."

Why This Simple Approach Works

The complete meal plan totals approximately 1,530 calories daily, which works for Natalie's active lifestyle. "I try to stay under 1,600. I do try to get as close to 1,600 as possible because I'm extremely active at the moment," Natalie notes, explaining how her daily walks and Pilates help maintain her calorie deficit.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Customizing to Your Needs:

"If you are wanting to be aggressive and you want to drop below the 1,500, if you want to be in about the 1,200 calorie range, you can always omit the snack, which is the yogurt parfait bowl," Natalie suggests for those looking to create a deeper deficit.

She highlights flexibility: "Everybody is different. If you're shorter than me, then maybe having the snack is not an option, or you can always alter the amount of chicken, the amount of grains that you're having." The key point she drives home is personalization: "This is not something that you have to do exactly how I do it."

Consistency is Key

What makes this approach so effective is its simplicity and sustainability. "You guys, we've done our meal prep for the entire week, and we didn't even break a sweat," Natalie points out, highlighting the low-effort nature of her system.

By spending just 30 minutes prepping meals for the entire week, Natalie removes decision fatigue and temptation. "Now I know that I'm going to make the right decisions every single day, and I'm going to stay on track because I have my breakfast, my lunch, my dinner, and snack, and it's going to keep me full for the entire day," she explains.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Make This Simple

Her philosophy on long-term success is clear: "You guys, we are in this for the long haul. We're not stopping, starting, stopping, starting. We're trying to make this as simple and as easy as possible so that way we can stay consistent and we can reach the goals that we want to reach."

Natalie's approach proves that weight loss doesn't have to be complicated or time-consuming. "I'm not going to have any cravings. I'm not going to want any more than what I already ate for the day, and that's going to keep me consistent, and that's going to get me to my goals," she concludes, showing that with some smart shortcuts and pre-planned meals, you can achieve impressive results while staying true to your "lazy" nature.

Nutrition & Diet

3 Easy Dinner Recipes That Helped Me Lose 40 Pounds

Liezl Jayne Strydom
Copyright Liezl Jayne/Facebook
Alek Korab
By Alek KorabOct 02, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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 ever felt overwhelmed by conflicting diet advice and wondered what really works for weight loss? Liezl Jayne Strydom is a nutritional therapist, YouTuber, and lifestyle blogger who "lost more than 40 lbs by changing the way that I eat." Liezl knows that struggle all too well. As a therapist who lost an impressive amount of weight, Liezl has transformed her life and amassed a large following by sharing the delicious recipes that helped her achieve her weight loss goals. We also asked for insights from two other nutrition experts: Chrissy Arsenault, Registered Dietician, and Danielle Rancourt, Registered Dietitian at Pivot Nutrition. Whether you're just starting your weight loss journey or looking for new strategies, these expert-approved recipes and tips will inspire you to take the next step towards a healthier you.

The Power of Simple, Balanced Meals

Liezl introduces three dinner recipes from her weight loss journals: "So I'm bringing back the weight loss journals again to show you guys some really quick high protein dinners that I ate to lose weight. I have showed you guys some lunches and also some breakfasts from these journals, but there has been a lot of requests for dinners," she says in her video.

Qualities of Ideal Weight Loss Meals

She underlines the qualities of these meals: "I really found some that I think check all the boxes. They're filling, they're balanced, they taste good, they're quick to make. I mean, I don't know what more you could want from dinner. I mean it really tick all the boxes."

Nutritionist's Perspective on Balanced Diets

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

Chrissy Arsenault adds, "A nutrient-dense, balanced diet is optimal for losing body fat, but this guidance is no different than what I'd recommend to a client who isn't focused on losing body fat in particular. Focus on consuming lean proteins with every meal (at least 20-30 grams at each meal), eat plenty of non-starchy vegetables (incorporate 2-3 colors of veggies at each meal), and drink plenty of water!"

Zesty Lemon Chicken: A Flavorful, Low-Calorie Option

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Liezl starts with the zesty lemon chicken, explaining, "This is not a boring bland chicken. There's no boring bland chicken here. This is really good. It's really tasty and it only takes 20 minutes to make, so it's not going to take the whole evening. Very quick."

Adaptability of the Recipe

She notes that the recipe is adaptable: "We are making chicken, but you can use chicken or tofu for a vegan option. So I'm going to use chicken, but go ahead and use tofu if you want. I like firm tofu for this. And then also everything that I'm making today is gluten and dairy free."

The Secret to Flavorful, Low-Calorie Sauces

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.Shutterstock

Liezl shares her trick for making flavorful, low-calorie sauces: "When I first started to try to lose weight, the thing that I really struggled with in making foods flavorful was the sauces. I found that a lot of them were really high in calories, like a lot of wasted calories."

Mastering Low-Calorie Sauces

"So I got really good at making low-calorie sauces that taste good. So this is an example of that. There is so much flavor, but it's still a pretty low-calorie meal," Liezl says in her video.

The Importance of Diet in Fat Loss

Female bare feet with weight scale on wooden floorShutterstock

Chrissy Arsenault supports this approach, stating, "Diet plays a more significant role in the process of losing fat than even exercise! Food is fuel, and having a balanced diet that can help you feel your best while losing weight or body fat is an important strategy in your health journey if you're looking to lose fat."

Quick Weeknight Ramen: A Healthier Take on Comfort Food

Raw instant noodles on the table.Shutterstock

Moving on to the ramen recipe, Liezl explains why it's one of her go-to meals: "Ramen have been getting into my ramen again. I forgot about it for a while, but I was reminded through the journals. As I said earlier, ramen is one of my go-to emergency meals. It's so quick, it's so easy to throw together, it's so convenient."

Customizing Instant Ramen

She underlines her preference for customizing the ramen: "I don't like the stuff inside. I'm sorry I don't, the little flavor pack really don't like this, so get rid of that. I like to take these noodles, just regular ramen noodles and make a bit more of a meal out of it. I like to make it a bit more filling. I like to flavor it my own way."

The Importance of Choosing Lower-Calorie Options

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

Liezl underlines the importance of choosing lower-calorie ramen options: "The ramen that I've used in this video is about 250 calories for the noodles and I've got some different ones that I like to use. I'm going to link all of them below for you. They're all gluten-free and low calorie."

Understanding Calorie Deficit

Nutritional label with focus on calories.Shutterstock

Chrissy Arsenault explains the concept of calorie deficit: "Calorie deficit means taking in fewer calories than you're using. For each 3,500 calories you achieve in deficit, you would lose a pound. It's the fundamental math behind weight loss."

RELATED: Drop Belly Fat Fast with These 11 Super Nutrients

Achieving Calorie Deficit Safely

"The safest and most effective way to achieve calorie deficit is through a combination of reducing calories from food and adding in physical activity to help burn calories."

Spicy Chickpea Tacos: A Fun and Unexpected Meal

Canned chickpeas in just opened tin can. Non-perishable foodShutterstock

For her final recipe, Liezl introduces the spicy chickpea tacos: "So simple to make quite a fun one. It's a fun weeknight meal. It's unexpected and it still really simple."

Preparing the Chickpea Tacos

She describes the preparation: "Getting a pan heated on the stove with a teaspoon of oil, adding the onion in. And I like to get this nice and caramelized that adds so much flavor. This is like, it really adds a lot of flavor to the meal, so don't skip the step."

Adding Crunch and Flavor to Healthy Meals

Gray sunflower seeds. Top view. Background, textureShutterstock

Liezl shares a unique addition to the tacos: "I've discovered something that goes so nasty with this. It's unexpected. It's not part of Mexican cuisine, but sunflower seeds add the perfect little bit of crunch to this meal, like a teaspoon sprinkled over. Absolutely love it with this and some salt and pepper."

Nutritionist's Take on Healthy Fats

Organic,Raw,Soy,TofuShutterstock

Chrissy Arsenault supports this approach, saying, "Protein (lean meats, tofu, lentils, Greek yogurt, cottage cheese, etc.) and fiber (veggies, fruit, whole grains) in combination can help you stay full and lose fat without feeling deprived. Healthy fats can also be helpful, as long as the sources are mostly plant-based – such as avocados."

RELATED: I Lost Over 20 Pounds and Here Are 9 Things I Wish I Knew About Losing Weight Fast

Balancing Calories and Nutrition for Sustainable Weight Loss

Liezl concludes by emphasizing the balanced nature of her meals: "As always, all the meals that I make are roughly 400 calories or four points if you use my point system. I'm going to link videos about my point system below if you want to see what that's about."

Advanced Nutritional Strategies

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

Chrissy Arsenault adds, "For my more advanced clients, I'll often work with them on macronutrient (protein, fat, carbs) goals to achieve that will optimize fat loss."

The Role of Sleep in Weight Loss

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Danielle Rancourt underlines the importance of sleep in weight loss: "People often ask 'do you have any fat loss hacks or fat loss tips?' Yup. Go to bed early! Sleep is one the most underrated tools to promote health and fat loss."

Sleep and Appetite-Regulating Hormones

She explains, "Inadequate sleep impacts appetite-regulating hormones (leptin and ghrelin) in a way that promotes cravings and overeating, which can result in weight gain. In simple terms, if you're not getting enough sleep, ghrelin, the hunger hormone, goes up, and Leptin, the appetite suppressing hormone, goes down, creating increased hunger, making it more difficult to lose weight."

Combining Diet and Exercise for Optimal Results

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While Liezl's recipes focus on diet, Chrissy Arsenault reminds us of the importance of exercise: "Exercise plays a role in fat loss by helping to burn calories and train your muscles. Strength training (lifting weights) is often the most effective for burning fat and maintaining/gaining muscle, but the individual would still need to achieve a calorie deficit if they'd like to lose weight along with fat loss or calorie maintenance if they'd like to achieve a more lean appearance without losing body mass."

RELATED: McKenna Olsen in 2-Piece Workout Gear Reveals 4 Things She Did to Lose 10 Pounds Fast

Exercise and Energy Levels

Danielle Rancourt adds, "We hear this alot 'I'm too tired to exercise' which is understandable, however, exercising increases energy levels and promotes better sleep. The key is to find a way to get people to START exercising. Once people exercise regularly, they feel more tired when they don't exercise vs when they do." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I’m a “Lazy Girl” and Here’s How I Lost 50 Pounds of Fat in 3 Months

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Leah Groth
By Leah GrothJul 12, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose 50 pounds in three months without having to spend hours at the gym? Nicole Collet is a social media influencer who lost a whopping 130 pounds — and 50 pounds in just three months. On her YouTube channel she shares “easy weight loss tips, small changes & quick, easy meals” that helped her “drop the guilt around food, enjoy the journey & lose the weight for good!” In one of them she reveals the three “Lazy Girl” steps that enabled her and her husband to slim down fast.

This Is Her “Lazy Girl’s Guide to Weight Loss”

“When I was 275 pounds, I wanted to lose weight, but I was really struggling. I didn't really have any self-discipline. I had a really hard time making and sticking to a plan and I knew I needed to find a way to get results without doing a lot of work to get them. So I wanna share my Lazy Girl's Guide to Weight Loss,” she says in the clip.

It Consists of “Three Easy Steps”

“It's three easy steps and it made sticking to what I was doing effortless so that I was able to lose 50 pounds of fat in three months,” she says. She explains that she and her husband, Kyle, lost the same amount of weight and have kept it off for over nine years, in an “efficient” manner. “We've learned you work smarter, not harder. Meaning we like to maximize the results and minimize the amount of effort that you have to put in to get the results.”

1. Focus on Diet — Not Exercise

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“Number one, don't waste too much time on exercise. Diet is the key. I can't tell you how many years and how much time I wasted on thinking that exercise was gonna help me lose weight. The thing is you can out-train a bad diet,” Nicole says.

Make Sure You Are in a Caloric Deficit

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“Getting your diet in check is like 95% of what's gonna get you the weight loss results. You have to be in a calorie deficit to lose weight. That's the only rule, meaning you need to consume less calories than you burn. You have to get your diet in check first and then the exercise becomes the cherry on the cake,” she says.

Focus on Portion Size

She explains that she and her husband “didn't change anything that we were eating. Instead we started portioning it out. So for example, we were eating a bag of chips, a family-sized bag of chips every single night for a snack each. Instead of giving up the chips or like changing, we just shared the bag and split it into a bowl,” she says. “So we were automatically eating less calories. We were going in a calorie deficit without changing what we were eating, just eating a bit less. And this is obviously a decent sized portion. So that really helped.”

Read the Label and Use the Suggested Serving Size

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“We both had emotional eating, really bad. Any sort of number counting, number tracking, calorie counting. We couldn't do it. It triggered our emotional eating. So the easiest way to start portioning food was literally on the backs of packages. There's a serving size,” she says. “So we literally started using the backs of packages.

If You Aren’t Losing Weight at the End of the Week, Adjust the Serving Size

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Then they would weigh themselves at the end of the week. “If we lost weight, we knew those serving sizes were good. If we didn't lose weight or we gained weight, we knew to pull back just a little bit because we didn't wanna take away too much because that just caused us to fail in the past.”

Also, Switch From Regular Versions to the Low Cal Alternative

“The other thing that's like a super lazy way to do something, to get in a calorie deficit without even thinking, we literally just switched from what we were eating the regular version to the low cal version. So for example, like I tell the story all the time, I was drinking seven regular cans of Dr. Pepper every single day. That's almost a thousand calories in liquid. But I wasn't ready to give it up and I wasn't ready to eliminate some of the cans. So I literally just switched from regular pop to diet pop. I saved myself almost a thousand calories a day. I still was drinking seven cans of pop but it was diet. So I still got the pop, but I was in a calorie deficit because I was consuming less calories without feeling like I was giving anything up.”

2. Stock Up on No-Cook Food Options

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“Number two, the second step is to always have no-cook food options on hand, like at all times,” she continues. “Always have things in the house that require no cooking at all. Maybe a microwave, but that's it because you're gonna have days where you don't wanna do the meal prep, you don't have time, you are really hungry and you forgot to prep your meal and you need food now or you're gonna go off track. So it's really important to have those things.”

Don’t Waste Time Meal Prepping

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“Kyle and I tried the hours of complicated long meal preps and it really by, you know, after a few months of doing it we were like this is not sustainable. We won't, we don't wanna do this for the rest of our lives,” Nicole continues. “You kind of wanna remove all the excuses that yes you're gonna have to stop your weight loss journey.”

Here Are Some No-Cook Options she Likes

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One no cook option she likes is lean turkey pepperonis from Costco. “They don't taste like turkey at all. She also likes ham slices, cottage cheese, plain Greek yogurt, egg whites, high protein oatmeal, protein ice cream, rotisserie chicken from Costco, Uncle Ben's Bistro Express rice, and low calorie soup.

3. Prioritize Low Calorie, Protein, and Fiber

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“Number three, the third easy step is to prioritize low calorie, protein, and fiber,” she says. “Just by adding protein and fiber into every single meal, they both help you feel fuller, longer. Fiber is slow digesting so it helps you feel fuller, longer. Protein lowers your hunger hormone ghrelin and again helps you feel fuller longer. So by putting that at every meal, you're automatically gonna get fuller, quicker and for longer.”

Make Protein the Base of Your Meal

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“You're gonna be less likely to overeat by making your base some sort of protein. Also, you don't have to put a lot of effort because if you automatically make a meal plan, you put protein in fiber at every meal and you make those your bases like lean protein, rotisserie chicken,” she says.

Drink Protein Milk

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Another easy way to get protein is via protein milk, like Fair Life, “which is 80 calories a cup,” she says. It also has 14 grams of protein “and I believe regular milk if you do like the 2%, it's 130 calories a cup and only like nine grams of protein.”

Add It to Your Cereal

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If you are a cereal eater, “just have a smaller bowl and you don't change the amount of milk, just change the kind, add the protein and the lower calorie milk,” she suggests. “You're gonna feel fuller eating your cereal. You're also gonna be eating less calories because it's a bit of a smaller bowl, a lower calorie milk. You'll be in a calorie deficit eating what you like, not doing any work. You're still eating cereal and milk just a little bit less and a little lower calorie.”

You Can Still Eat Carbs

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She also maintains that you can eat carbs and lose weight if you stay in a deficit. “You can eat anything you want: cereal, pizza, we ate all of that the whole time we were losing weight. It's about how much, not what kind of food you're eating.”

Eat More Fiber to Feel Full

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As for fiber she recommends whole grain toast. “Two slices is 170 calories and six grams of protein. So if you choose the whole grain carbs, you get protein in that too,” she says. “And the fiber in it also helps you feel full.”

Bottom Line: Get Rid of Excuses

The bottom line? “We're trying to get rid of excuses because when you try to change, your brain is gonna give you every excuse in the book to not change and not get the results. But by doing this Lazy Girl's Guide to Weight Loss doing these three easy steps, it's gonna feel effortless,” says Nicole.

This Works Better Than “Taking Food Groups Away,” She Says

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“You're gonna be questioning, am I actually dieting? Like I get to eat what I like. I'm just eating a lower calorie version and I'm losing weight. Like I'm not giving anything up. I'm not feeling deprived. And eating all food groups,” she continues. “We were shocked. We ate a portion of low calorie ice cream and two low cal cookies pretty much every night when we were losing weight in the beginning and we couldn't believe we were getting results eating all the food groups because we'd spent years taking food groups away.”

You Can “Eat What You Like”

“You can eat regular food, you can eat what you like, you don't have to take anything away. You don't have to spend thousands of dollars to lose weight and you don't have to spend hours and hours of your time to lose the weight. Make it simple. Follow these three steps. Choose food that you love. Choose food in your budget.”

Nutrition & Diet

Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”

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Christopher Roback
By Christopher RobackJan 02, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓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.

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.

Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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