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8 Essential Proteins That Boost Weight Loss Efforts

These foods help make weight loss easy.

Ferozan Mast
By Ferozan MastMay 05, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastMay 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Protein is one of the most useful tools for weight loss and a satiating diet. “Protein can promote weight loss because it increases satiety, making it easier to control your appetite due to feeling full longer,” sports dietitian Brittney Bearden tells Texas Health Resources. “Protein also helps maintain calorie-burning muscle mass, which facilitates the weight you lose to come from fat mass.” Here are 8 protein-packed foods to always have on rotation.

Chicken

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Chicken is a budget-friendly, delicious source of protein. “Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc,” say the experts at Harvard Health. “To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.”

Salmon

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Salmon is a great source of protein as well as healthy fats. “Fish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health,” say the experts at Harvard Health. “Look for seafood options that are lower in methylmercury, such as salmon, anchovies, and trout.”

Lean Beef

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Animal protein, such as lean beef, contains all nine essential amino acids. “Consumption of lean meat is a valuable addition to a healthy diet because it provides complete protein and is a rich source of vitamin B(12), iron, and zinc,” according to the National Institutes of Health. “Beef [is] also an important food source of many other nutrients, including niacin, vitamin B(6), phosphorus, and potassium.”

Shrimp

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Shrimp provides wonderful bang for the buck when it comes to protein. “Shrimp is a lean source of high-quality protein. However, because it is low in total fat it is also low in omega-3 fatty acids,” Alice H. Lichtenstein, DSc, tells Tufts Health. “When preparing shrimp it is best added to a stir-fry with lots of vegetables or to a lightly dressed salad. Avoid adding to dishes where the base is cream or butter because you significantly increase both the calories and saturated fat.”

Eggs

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Eggs are versatile and a good source of fats and protein. “Each egg contains 6.3 grams of protein and all nine essential amino acids to support muscle growth, recovery, and maintenance,” Rachel Bunch, RD, LD, tells Parkview Health. “The egg yolk contains 2.7 g protein and the egg white contains 3.6 g protein. Egg protein is recognized to have the highest attainable protein digestibility-corrected amino acid score.”

Peanut Butter

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“Peanut butter’s combo of fiber (about two grams per tablespoon) and protein (around four grams per tablespoon) packs a powerful appetite-suppressing punch,” according to Denver Health Medical Plan. “A study in the British Journal of Nutrition found that people who ate peanuts or peanut butter for breakfast experienced a significant reduction in the desire to eat for up to 12 hours.”

Quinoa

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“Quinoa is a plant-based protein source that is also a complete protein,” say the experts at Harvard Health.” A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus, and copper.

Lentils

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Lentils are high in protein and antioxidants. “Lentils have been around for ages, but it’s taken a while for us to realize how powerful they are for our bodies,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “They aren’t just a cheap alternative to meat anymore. They can be the foundation for a variety of meals and make a real difference to your health.”

💪🔥Body Booster: Protein is a powerful weapon in your weight loss armory.

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The 5 Most Overlooked Proteins That Help with Weight Loss

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Christopher Roback
By Christopher RobackNov 15, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Looking to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.

Make Cottage Cheese Your New Go-To Protein Source

"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Transform Your Meals with Eggs and Egg Whites

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Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.

Stock Up on Canned Fish for Quick Protein

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"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."

Use Greek Yogurt as Your Protein-Rich Kitchen Staple

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According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Make Ground Bison Your Weeknight Protein Solution

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"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.

Simple Tips for Protein Success

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Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.

The Science Behind Protein Needs

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According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.

Why Protein Matters After 40

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"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."

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Choosing the Right Protein Sources

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WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Ways Protein Burns Stubborn Belly Fat

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Christopher Roback
By Christopher RobackOct 30, 2024
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
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

If you've ever tried to lose belly fat, you know it’s one of the trickiest areas to target. But here’s the good news: protein might be the secret weapon you’re missing. Unlike carbs or fats, protein does more than just fuel your body—it actively works to torch calories, curb hunger, and keep your metabolism in high gear. Imagine burning more calories simply by digesting a delicious meal! By adding more protein to your diet, you’re not just eating to survive; you’re setting your body up to become a fat-burning machine. Here’s how protein can help you slim down your waistline and keep those stubborn pounds off for good.

Protein Boosts Your Calorie Burn

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The Thermic Effect of Food

When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.

Protein Keeps You Full Longer

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Say Goodbye to Cravings

Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Preserves Muscle, Burns Fat

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Building Lean Muscle for Fat Loss

When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.

Reduces Cravings and Late-Night Snacking

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Balancing Blood Sugar Levels

Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.

Protein-Rich Foods Are Nutrient-Dense

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More Nutrients, Fewer Empty Calories

High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.

Improves Fat-Burning While at Rest

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Preserving Lean Body Mass

Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!

Easy to Incorporate into Every Meal

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Practical Ways to Add Protein

From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.

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Supports Mental and Physical Stamina

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Power Through Your Day with Protein

Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Best Protein Foods Nutritionists Eat to Lose Weight

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackNov 10, 2024
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
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Struggling to stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.

Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

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Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

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Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

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Christopher Roback
By Christopher RobackDec 31, 2024
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
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?

Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 High-Protein Hacks for Women to Burn Fat and Build Muscle Every 4 Hours

Dr. Taz MD
Copyright Dr. Taz MD/YouTube
Alek Korab
By Alek KorabSep 30, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓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.

Does the thought of another restrictive diet make you want to reach for the cookie jar? You're not alone. Many women find themselves trapped in a cycle of severe calorie cutting and frustrating results. But what if the secret to successful weight loss isn't about eating less but eating smarter? Dr. Taz Bhatia, M.D., CNS, L.AC, and Danni Patton, AKA the Macro Coach, are two experts championing a high-protein approach to weight loss and overall health. Their insights might just revolutionize the way you think about food and weight management.

1. Why Protein Matters

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In her video, Dr. Taz explains, "Protein is becoming increasingly important in our diets because we are starting to really understand that the entire conversation around weight, belly fat hormone balance, and so much more centers around blood sugar." She adds, "Blood sugar is regulated in our body by our gut, our liver, and our pancreas, and we really need all of those organs working together in harmony."

Nutritionist Danni Patton echoes this sentiment, saying, "Did you know that protein burns more calories through the digestive process than carbs + fats? On top of that, eating the right amount of protein for you can aid in smoother fat loss, hormone regulation, appetite regulation, energy levels and build/preserve muscle mass."

2. How Much Protein Do You Need?

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Dr. Taz recommends aiming for "30 to 40 grams of protein every four hours or so." She clarifies, "Now that rule is an average. If you are smaller, maybe you need a little bit under that 30 grams. If you are a bodybuilder or doing a lot of weights, a lot of times you'll need more."

3. Protein Sources: Animal vs. Plant

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"Your meat proteins are going to provide the maximum bang for your buck," Dr. Taz notes. "We know that meat has more bioavailable amino acids than plants. Meats are also a complete source of protein." However, she emphasizes that portion control is key: "For every three ounces of meat or animal-based protein, you are getting roughly 25 to 30 grams of protein. It's half of a piece of a fish filet. It's half a chicken breast."

For vegetarians and vegans, Dr. Taz suggests creative combinations: "You can still get the protein in, but you're going to have to be a little bit creative. One of the biggest issues with plant-based proteins are the amino acids are sometimes a little bit harder to absorb, and they're not complete."

4. Eggs: The Perfect Protein

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"Eggs are a complete protein," Dr. Taz explains. "They actually have choline, Omega-3 fats. One egg has about seven grams of protein." She suggests combining protein sources to reach your target: "Maybe it's two eggs plus something else, or three eggs plus something else."

RELATED:He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

5. Plant-Based Protein Power

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For those following a plant-based diet, Dr. Taz recommends beans and lentils: "We're going to move on to the entire family of beans, lentils, all of those that have roughly about 20 grams of protein per cup." She adds, "Lentils have a lot of great amino acids in it. They also have fiber. You're also a source of carbohydrates. It is a complete food in that it is sort of serving all the different categories against some of your macronutrients."

6. Protein Powders: A Convenient Option

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Dr. Taz acknowledges the role of protein powders in a busy lifestyle: "One scoop will give us 20 grams of protein. So by adding a scoop of protein powder into different meals, you can add up those protein grams." She suggests, "Maybe you just add a scoop of protein powder into something. Maybe it's just in straight water, honestly, you don't want to mess with it, or you add it in as a smoothie, and you have a little mini smoothie along with your meals."

7. Nuts and Seeds: Use Caution

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Dr. Taz warns about relying too heavily on nuts and seeds: "They have protein, but they don't have a lot of protein and people find themselves snacking on those throughout the day thinking, oh my gosh, I'm getting my protein in. But here again is the rule of thumb, about seven almonds give you about five grams of protein. So seven to 10 macadamia nuts will give you about two to three grams of protein."

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

8. Creative Protein Hacks

Chickpea bean fusilli pasta on a gray concrete background. Bowl with raw pasta and chickpea bean. Gluten free pasta.Shutterstock

Danni Patton offers several innovative ways to boost your protein intake:

  • "Buy chickpea/lentil/black bean type kinds of pasta for added protein in your spaghetti with meatballs." This can add an extra 12 to 20g of protein per meal.
  • "Add in protein powder to Greek yogurt, oatmeal, or chia pudding." This adds an extra 18 to 20 grams of protein.
  • "Sneak in lean ground meats to pasta, bowls, and stir-fries." This can add an extra 25 to 40 grams of protein.
  • "Add collagen powder to your morning cup." This adds an extra 10 to 20 grams of protein.
  • "Make your rice with bone broth instead of rice." This adds an extra 10 to 20 grams of protein.
  • "Drink a cup of warm bone broth." This adds an extra 10 to 20 grams of protein.
  • "Add cottage cheese to pasta sauce, blend and make a creamy low-fat, high protein sauce." This adds an extra 10 to 20 grams of protein.
  • "Swap Greek yogurt for sour cream." This adds an extra 8 to 15 grams of protein.
  • "Use a Greek yogurt cream cheese instead of regular cream cheese." This adds an extra 10 grams of protein.

9. The Importance of Protein as We Age

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Dr. Taz emphasizes the increasing importance of protein as we age: "We need protein for blood sugar management, really to keep inflammation down, to keep our muscle mass intact. And that becomes more and more important for many of us as we're crossing that 35, 40, 50 threshold because muscle mass is going down every decade by a certain amount, and as muscle mass goes down, our blood sugar becomes more unstable."

10. Meal Planning for Success

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Danni is an advocate of meal planning. She advises, "Pre-plan your day in a food tracking app and build your meals around the protein source." She adds that this is the "easiest way to understand how to add protein to your meals."

RELATED:8 Signs You Are Burning Fat During Exercise

11. Start Small and Be Consistent

"You don't have to go from 0-100! Start by adding a little each week until you get more comfortable with your protein choices!" Danni Patton advises.

By focusing on adequate protein intake, you can address multiple health concerns simultaneously. As Dr. Taz concludes, "To really solve this issue with blood sugar, slow metabolism, insulin going all over the place, muscle mass going down, weight gain going up, inflammation going up, getting your protein grams continues to be an important part of the conversation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Stretching Mistakes You Should Stop Today

Liv Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackJan 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.

We've all been there—dedicating precious minutes to stretching, hoping to become more flexible, yet seeing no results. If this sounds familiar, you're not alone. Many of us have been approaching stretching all wrong, but that's about to change. In this article, mobility expert Liv reveals the science behind effective stretching and how to avoid common pitfalls that might be holding you back.

Liv, a renowned mobility specialist who combines strength training with yoga in her innovative "Yoga Rebel Method," has helped thousands transform their flexibility through her mobility-based approach. With over 500K YouTube subscribers following her journey, she's dedicated to helping people achieve their mobility goals through proper technique and understanding. Read on to discover the game-changing mistakes you might be making and learn how to fix them for real results.

The Nervous System: Your Hidden Stretching Partner

"The stretch reflex is like a protective guard in each muscle," Liv explains in her post. "When triggered, it causes the muscle to resist stretching—which is exactly what we don't want." This natural response can either work for or against you, depending on how you approach your stretching routine.

Why Rushing Into Stretches Sabotages Your Progress

According to Liv, approaching a stretch too quickly is like rushing to pet a nervous dog—you'll only trigger defensive responses. "You need to give your muscles and their respective nervous system time to adapt to the sensations of that stretch," she emphasizes. This allows the stretch reflex to relax, creating an opportunity for genuine flexibility gains.

Master the Three-Phase Approach to Stretching

Liv recommends breaking down each stretch into three distinct phases:

1. Begin with a very mild stretch to connect mind and muscle

2. Move to a mid-level intensity with a deep exhale (hold for 10 seconds)

3. Progress to your threshold, maintaining the position for at least 20 seconds

The Truth About Stretch Duration

"There's a lot of nuance behind how long you should hold a stretch," Liv notes. While various studies support different timeframes, she recommends newcomers maintain each stretch for no less than 30 seconds. This duration allows proper muscle adaptation and meaningful flexibility gains.

Why Your Internal Clock Is Deceiving You

Most people dramatically underestimate how long they're holding stretches. As Liv points out, "Just like when we were kids counting too quickly in hide and seek, we tend to rush through our stretch holds." This impatience can significantly impact your progress.

The Importance of Proper Timing

"Don't think of stretching as the side dish to your workout," Liv advises. "It's part of the main meal." She recommends using a stopwatch or timer to ensure you're giving each stretch its full duration, especially when working on multiple muscle groups.

Understanding Stretch Intensity

Just as lifting a one-pound weight won't build muscle, stretching without proper intensity won't improve flexibility. "A mild stretch where you can just about feel the muscle isn't enough intensity to stimulate change," Liv explains. The key is finding the sweet spot between comfort and challenge.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Finding Your Edge: Comfort vs. Challenge

Liv suggests a practical way to gauge proper stretch intensity: "You should be at a point where having a conversation really isn't something you want to be dealing with, but you can still control your breathing and relax specific body parts." This balance ensures you're pushing yourself enough to see progress while avoiding injury.

The Role of Mindfulness in Stretching

"Learning the difference between pain and discomfort is a journey that's individual for each of us," Liv shares. Pay attention to your body's signals: if you can't shake that inner feeling of panic despite efforts to stay calm, you've likely pushed too far.

Your Path to Better Flexibility

Improving flexibility is about working smarter, not just harder. By avoiding these common mistakes and following Liv's guidance, you're setting yourself up for real, lasting progress in your flexibility journey. Start implementing these changes in your next stretching session, and experience the difference proper technique can make. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Woman Lost 60 Lbs by Using Exercise Formula

Melea Johnson themeleashow
Copyright themeleashow/Instagram
Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight, but no matter how much you exercise, you aren’t dropping pounds as fast as you would like? According to one YouTuber, there is a secret equation that can help you achieve your weight loss goals. Melea Johnson is an influencer who regularly shares about her 60-pound weight loss with her thousands of followers. In a recent post, she unveiled a game-changing formula that helped her drop weight fast.

You Have to Adujust Your Workout As You Age

“I’m 42! 👉🏻The older you get, the lower your heart rate needs to be to be in a ‘fat burning heart rate zone’. If you’re looking to burn fat, lose weight or even maintain weight as your metabolism lowers as you’re getting older, you have to adjust your work out!” she explains in the post.

Some People Can Lose Weight with HIIT Workouts

She explains that HIIT workouts are an effective exercise for some people, but not all. “If you’re able to lose weight during high intensity workouts, great, keep doing that! Do whatever works for you,” she writes.

But, Many Need to Adjust Workouts So That Heart Rate Is in Fat-Burning Heart Rate Zone

“BUT, if you struggle to lose weight and feel like you tried everything.. Or have Endometriosis, PCOS and Insulin Resistance like I do…. Or you just have a hard time maintaining weight as you age… You’ve gotta change the way you work out to keep your heart rate in your fat burning heart rate zone!: she continues.

Here Is the Formula

“Here’s the formula,” she says, revealing her secret weapon.

  1. 220- (your age) = ______
  2. Take that answer and multiply it by .55
  3. Take that answer and also multiply it by .65
  4. That will give you 2 numbers and your official heart rate range for fat burning!

What's Your Fat-Burning Heart Rate?

“For example, my age is 42,” she says, revealing the following calculations:

  • 220-42 =178
  • 178 x .55 = 98
  • 178 x .65 = 115

So my fat-burning heart rate range is 98-115!

She Recommends Walking or Biking Without Resistance

“So during my workouts, I’m aiming to keep my heart rate between that range for the entire time!” she says. “The best way to do that is the walking or biking without any resistance. I see people walking at the gym on an incline at 3.5 or higher trying to lose weight and I know that their heart rate is way too high for them to be in a fat burning heart rate zone. They don’t see results and they get frustrated. Could this be you?”

This Formula Is Based on Science, Not a Fad

“This formula has been around for forever! Fads in the exercise world change, but this science and formula have always worked,” she says. “If you’re just starting out, you have to do at least 20 minutes in the fat burning heart rate zone. Now that I’ve done it for a few years, I do 40 minutes to an hour. But the great thing is is that it because it’s low impact, I’m able to do other things at the same time while I’m walking or biking, like putting together my Grocery Pickup list, working on my phone, answering emails, you could even watch videos or listen to podcasts. It’s very easy to multitask and fat burn at the same time!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 20 Lbs After Ditching 6 Bad Habits

Lacey Iskra laceeiskk
Copyright laceeiskk/Instagram
Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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