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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

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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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
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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

Exercising with smile. Young beautiful fit woman in sportswear exercising with dumbbells in green parkShutterstock

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

Nicole_Collet_thecollets6
thecollets/Instagram
Leah Groth
By Leah GrothJul 12, 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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FACT CHECKED BY Alek Korab
✓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.

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

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

“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

Smart eating and diet planning concept. Man eating vegetable salad and counting calories on mobile application, top viewShutterstock

“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

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

“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

Contrasting large and tiny food portions of SpaghettiShutterstock

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

Women housewife with cart shopping in supermarketShutterstock

“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

Natural cottage cheese. Natural dairy products.Shutterstock

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

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

“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

Animal protein sources- meat, fish, cheese and milk.Shutterstock

“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

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

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

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

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

chocolate ice cream- scooping ice creamShutterstock

“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”

Nissa_Graun1
Copyright nissagraun/Instagram
Christopher Roback
By Christopher RobackJan 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

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

Coach Reveals Fast Food Finds Under 300 Calories for Weight Loss

Jenna Bernhardt jennabernhardt10
Copyright jennabernhardt10/Instagram
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight but don’t want to give up fast food? According to one expert, you don’t have to! Jenna Bernhardt is a fat loss coach and personal trainer who gained and lost 35 to 40 pounds during her three pregnancies. In a new social media post, she reveals her go-to fast food meals that can help you lose weight. “It’s sometimes nice to just go grab fast food! But what if you have goals to hit!? A certain calorie range to stay in? Believe it or not- It can be done!” she writes. “My favorite fast food under 300 calories.”

Chick-fil-A

  • Egg white grill has 290 calories, 8g of fat, and 26g of protein
  • Greek Yogurt Parfait with granola has 270 calories, 9g of fat, and 13g of protein
  • 5 count of nuggets is 160 calories, 7g of fat, and 17g of protein
  • 8 count of nuggets is 250 calories, 11g of fat, and 27g of protein
  • 2 count of Chick-fil-A chicken strips is 200 calories, 9g of fat, and 19g of protein
  • A small mac n cheese bowl is 270 calories, 17g of fat, and 12g of protein
  • A bowl of chicken noodle soup is 255 calories, 5.5g of fat, and 16g of protein.

Starbucks

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock
  • The reduced fat turkey bacon breakfast sandwich is 230 calories, 5g of fat, and 17g of protein.
  • The spinach, feta, and egg white wrap is 290 calories, 8g of fat and 20g of protein.
  • The kale and portabella mushroom sous vide bites are 230 calories, 14g of fat, and 15g of protein.
  • The bacon and gruyere sous vide bites are 300 calories, 20g of fat, and 19g of protein.
  • Their cake pops range anywhere from 140 -170 calories
  • The marshmallow dream bar is 230 calories, 5g of fat, and 1g of protein

Subway

Subway,Restaurant,sandwich,fast,foodShutterstock
  • Veggie Delite A 6-inch Veggie Delite on 9-grain bread has 200–250 calories, 2 grams of fat, made with 9-grain wheat bread and contain two servings of vegetables.
  • Any of the salads are under 300 calories WITHOUT the dressings!
  • Add extra meat to load up on protein!

Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

All under 300 calories!

  • Grilled Chicken soft shell fresco style
  • Crunchy Taco with beef fresco style
  • Grilled Steak taco fresco style
  • Veggie Power Bowl- no rice or ranch

Taco John’s

Taco John's exterior and sign. Taco John's is fast-food restaurant featuring Mexican-inspired fast-food.

Shutterstock

  • Crispy Taco, Chicken: 160 calories
  • Softshell Taco, Chicken: 210 calories
  • Street Taco, Chicken: 170 calories
  • Potato Oles-1/2 a small order 250😉

McDonald’s

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
  • Egg McMuffin has 300 calories, 12g of fat, and 17g of protein
  • One hash brown has 150 calories, 9g of fat, and 1g of protein
  • 4 piece chicken nuggets has 190 calories, 12g of fat, and 9g of protein and the 6 piece has 280 calories, 18g of fat, 13g of protein
  • Plain hamburger has 250 calories, 9g of fat, and 12g of protein
  • Cheeseburger has 300 calories, 13g of fat, and 15g of protein
  • One sausage burrito has 300 calories, 16g of fat, and 12g of protein.
  • Fruit and maple oatmeal has 290 calories, 4.5g of fat, and 5g of protein
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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Fitness & Workouts

Get Shredded in 60 Days!

Sarah Mackay liftwsarah
I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
Copyright liftwsarah/Instagram/Shutterstock
Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

We've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

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

Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

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

Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

RELATED:20 Superfoods for People Over 50

Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Best Foods That Actually Reduce Blood Sugar Levels

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I'm a Dietitian and These 5 Foods Actually Lower Blood Sugar Levels
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Leah Suzanne
By Leah SuzanneApr 04, 2025
Leah Suzanne
Freelance Writer/Editor
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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 your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

Beautiful young woman on a gray background holds a strawberry.Shutterstock

The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

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

Lentils

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Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

cooking and home concept - close up of female emptying jar with quinoa​Greek Chicken BowlShutterstock

Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

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

Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jar​8. Nuts and SeedsShutterstock

Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

10 "Healthy" Habits That Actually Make You Gain Weight

Danielle Pashko thesoulhakker
Copyright thesoulhakker/Instagram
Leah Suzanne
By Leah SuzanneApr 03, 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.

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

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

2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

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

5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

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

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

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10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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