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20 Breakfast Ideas to Lose Fat

These delicious meal ideas will surprisingly help you lose weight.

Leah Groth
By Leah GrothMay 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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FACT CHECKED BY Christopher Roback
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Leah Groth
By Leah GrothMay 23, 2024
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:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

You don’t have to skip breakfast to lose weight. In fact, if you eat the right foods first thing in the morning, you can help your body burn more fat. “The majority of people who are trying to lose fat have a common issue of insulin resistance. Insulin resistance is prevalent in the U.S., and it makes those people extremely carbohydrate intolerant,” explains Kimberly Gomer, RDN, MS, LDN, Consumer Health Digest. “Focusing meal choices on protein, vegetables, and healthy fats while limiting carbohydrates is the best direction for both satiety and fat loss.” Here are 20 breakfast ideas to help you lose fat while satiating your tastebuds.

Chia Pudding

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,RaspberryShutterstock

Chia pudding is delicious and high in fiber. “This can be prepped in advance so all ready to eat at home or take on the run,” says Gomer. 2 tablespoons chia seeds (“once they are soaked they expand like crazy,” says Gomer) provide 11 grams of fiber and a very small amount of carbohydrates. She suggests adding 1 cup of milk of choice – coconut, oat, almond, or cow – and adding an optional sweetener of choice, like stevia, monk fruit, etc. “Toppings can include fresh berries, vanilla extract, cocoa/cacao powder, or matcha,” she says.

Egg Bites

Breakfast,Egg,Muffins,Or,Egg,Bites,With,Potato,,Bacon,AndShutterstock

Gomer is a big fan of egg bites. “I love these for breakfast and they can be made ahead and either refrigerated or frozen. These are super versatile and can be made according to taste – dairy or non-dairy – with lots of add ons or simple,” she says. You make them in small or large muffin tins, with a prep time of 5 minutes and cook time of 15 minutes. The serving size is 12 muffins.

  • 8 large eggs
  • ¼ cup milk (plant or cow's work)
  • ½ – 1 tsp salt, depending on your preference
  • ½ tsp black pepper
  • Add-ins: Veggies (onions, mushrooms, spinach, peppers, etc.), Sausage, kielbasa, bacon (pork or turkey). Leftovers like rotisserie chicken work well, too.

Breakfast Wrap

Wrap,Mexican,Tacos,With,Chicken,Meat,And,Vegetables.,Top,ViewShutterstock

Breakfast wraps are another delicious, fat-burning breakfast. “I love the Egglife wraps,” says Gomer, who recommends browning them in a skillet sprayed lightly with avocado oil. Next, fill them with your choice of egg/sausage, nova, lettuce, tomato, avocado-veggie, and leftovers in the wrap with spinach, onion, and tomato. “Guacamole is a nice spread to get in the omega 3 and healthy fats at your meal. Alternative to the Egglife wrap is one of the many low-carb or regular tortillas,” she says.

Cottage Cheese with Berries

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

Another high protein option that takes just seconds to prepare? Cottage cheese with berries, “or fruit of choice,” says Gomer. A cup of low-fat (1%) cottage cheese boasts a whopping 28 grams of protein.

Greek Yogurt with Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

Another high protein, quick-to-prepare breakfast? Greek Yogurt with berries or fruit of choice. A single container of nonfat Greek yogurt offers 17 grams of protein.

RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack

Deviled Eggs

Deviled,Boiled,Egg,Halves,With,Mayonnaise,And,Green,Onions.Shutterstock

An unlikely fat-burning breakfast? Deviled eggs, says Gomer. However, you aren’t going to make them with the same ingredients as your grandmother. “Use avocado or avocado or olive oil mayo to make,” she recommends.

Omelet

Stuffed,Omelette,With,Tomatoes,And,Spinach,On,Light,Background,WithShutterstock

Whether you are at home or dining out, an egg omelet is always a great choice for fueling up in the morning. Gomer recommends that you fill yours with veggies, meat, or goat cheese.

Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Another easy to prepare breakfast filled with good fats and fibers? Slice an avocado and top it with everything bagel seasoning Gomer recommends.

Leftovers

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Fun fact: You can eat lunch or dinner for breakfast. If you are short on time, Gomer recommends leftovers. “It's ok to have a non-breakfast ‘real meal,’” she says.

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

Breakfast Soup

Vegetable cabbage soup in bowl over wooden background. Top view, flat layShutterstock

Soup for breakfast? “It sounds strange, but it's super satisfying,” says Gomer. “Lots of veggies and either bean/lentils/ chicken, etc.” Also, it can be made ahead of time “and will satiate for hours.”

Greens with Eggs

Fried,Egg,With,Fresh,Spinach,Tomato,Salad,For,Healthy,BreakfastShutterstock

Get in your greens first thing in the AM with a healthy egg dish. “Use greens (spinach, bok choy, kale) sauteed and topped withsunny side-up eggs. Season with garlic and onion,” says Gomer.

Shakshuka

Shakshuka,In,A,Frying,Pan,On,A,Gray,Rustic,Background.Shutterstock

Shakshuka is a Mediterranean favorite and makes a great morning meal, says Gomer. This recipe makes 4 Servings, and “it’s so good you’ll want to make extra for another meal!” she says.

  • 8 eggs
  • 1 Tablespoon olive oil
  • 1 onion chopped
  • 1 clove garlic chopped
  • Cherry and Campari tomatoes halved
  • ¼ cup fresh basil finely chopped
  • Cumin, salt, and pepper to taste.

Heat oven to 400 F. Heat oil in a large oven-safe skillet on medium. Sauté onion until brown. Cook for one minute. Stir in tomatoes, transfer to the oven, and roast for 10 minutes. Stir vegetables and then make a well – crack 1 egg into each. Return to the oven and bake for 7-8 minutes.

Breakfast Salad

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

Consider a salad for breakfast, Gomer urges. “It can be both refreshing and satiating,” she says. Use veggies of choice and top with protein of choice – shrimp, chicken, or salmon. “Don't forget avocado and top with olive oil/lemon and seasonings for dressing,” she says.

Veggie Scramble

Scramble,Healthy,Homemade,Veggie,Egg,Breakfast,Scramble,With,Sausage,And,SpinachShutterstock

Similar to an omelet, scrambled eggs with your choice of veggies and meats always makes a simple but protein packed meal. Try using avocado oil spray instead of butter to keep the calories down.

Stuffed Peppers

stuffed capsicum with cottage cheese, radish and cucumberShutterstock

Stuffed peppers make a yummy morning meal. “Stuff a red, yellow, orange, or green pepper with the filling of choice,” says Gomer. Examples include tuna salad, egg salad, and chicken salad.

Crustless Quiche

Crustless,Keto,Broccoli,Egg,Cheese,QuicheShutterstock

“Take your favorite quiche recipe and leave out the crust,” says Gomer. Spray a pie or quiche pan and bake in the oven. Fillings can include: asparagus, onions, mushrooms, spinach, sun-dried tomatoes, bacon, and ham. Top with cheese and bake until crispy. “Nice to have as it can be made ahead of time,” she says.

RELATED:10 Habits for Keeping Off Fat Forever

Breakfast Tacos

Breakfast,Tacos,With,Hashbrowns,,Scrambled,Eggs,And,Bacon,Topped,WithShutterstock

Breakfast tacos are a fun, fat-burning breakfast. “This works great, especially if you have taco meat on hand (you made extra on Taco Tuesday),” says Gomer. Fill a wrap of choice with eggs prepared how you like them (scrambled works great), add taco meat and veggies, top with salsa. “It’s a delicious breakfast wrap,” she attests.

Eggs and Bacon

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

Eggs and bacon never go out of style. Prepare the eggs “however you like them,” suggests Gomer, and have turkey or pork bacon on the side. “Old school but will hold your hunger for a long time,” she says.

Smoked Salmon Wrap Ups

Rolls,Of,Thin,Pancakes,With,Smoked,Salmon,,Horseradish,Cream,CheeseShutterstock

Smoked salmon wrap-ups are an alternative to a bagel. “Use smoked salmon spread with cream cheese and chives. Eat with a side of tomato and avocado. You can also put this into an egg life wrap or tortilla,” she says.

RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack

Layered Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

Make a layered parfait using cottage cheese or Greek Yogurt. “Add berries (or other fruit of choice) to layer into a cup and have a delicious sweet and protein-filled breakfast,” says Gomer.

💪🔥Body Booster:Deviled eggs could be the perfect breakfast for losing fat. However, you have to change one ingredient to make them healthier. Instead of regular mayo, use mashed avocado or olive oil mayo.

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Nutrition & Diet

5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

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Leah Groth
By Leah GrothOct 08, 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 Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to drop body fat and “become unrecognizable?” Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she revealed some of her go-to morning meals for fat loss. “5 breakfasts I eat on repeat when I want to drop body fat,” she writes. “All under 15 minutes, 30-50 grams protein, under 500 calories.” She also reveals 4 habits to incorporate into your life to “become unrecognizable.”

Cottage Cheese Eggs

The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post.

Calories: 298,

Protein: 38g.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Egg Sammy

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The next recipe is an Egg Sammy: “1 English muffin toasted, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says.

Calories: 352,

Protein: 34g.

Protein Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

She also eats protein pancakes. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says.

Calories: 380,

Protein: 41g.

Breakfast Burrito

A view of a breakfast burrito, featuring sausage links.Shutterstock

Breakfast burritos are also on her fat loss menu. “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says.

Calories: 330

Protein: 35g.

Smoothie

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

She also drinks smoothies. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says.

Calories: 377,

Protein: 47g.

She Also Recommends 4 Habits to Become Addicted To

In another post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she says. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve “tried it all” but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame? Here are the 4 habits I want you to become addicted to over the next 6 months.”

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Eat More Protein

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“Eat at least 30g of protein at every meal,” she recommends. “Now I know you think that’s too much food but promise if you want to get there, you NEED to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.”

Do 30 Minutes of Strength Training

Next, do 30-minute strength training workouts “right at home,” she suggests. “Why?? Because these will fit into your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistent your plan allows you to be, the quicker you will see results. Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

Sleep

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Sleep is also key. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Hydrate

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Finally, hydrate. “Drink your water sis!” she suggests. “At a minimum, half your body weight in oz of water. 80+ oz is good! And add electrolytes!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

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Copyright profitablenest/Instagram
Leah Groth
By Leah GrothDec 21, 2024
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 struggling to get into a calorie deficit – which is a non-negotiable of weight loss? Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she offers essential tips on how to do it. “7 proven calorie deficit tips to help you lose your next 20 pounds,” she wrote across the Instagram video.

Boost Your Fiber Intake to Stay Fuller Longer

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“Getting enough fiber is essential for feeling satisfied and supporting healthy digestion,” she writes in her post. “Aim for at least 25g of fiber daily to keep hunger in check and your digestion running smoothly.”

Great sources include:

  • Avocados
  • Raspberries
  • High-fiber bread
  • Lentils and beans

Use Multiple Metrics to Track Progress

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Next, she recommends using multiple metrics to track progress. “The scale isn’t the only way to measure success—especially if you’re building muscle while losing fat,” she says, offering some tools to give you a fuller picture of your progress.

  • Weekly progress photos
  • Performance improvements in your workouts
  • How your clothes fit.

Get Quality Sleep to Stay on Track

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Yes, sleeping will help you lose weight. “Poor sleep increases hunger hormones and cravings, making it harder to stick to your goals,” she writes.

  • Aim for 7–8 hours of sleep per night💤
  • Can’t sleep enough at night? Short power naps during the day can help you recharge.

Snack Smart with Low-Calorie Fruits

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare conceptShutterstock

She also recommends snacking, but sticking to smart, low-calorie fruits. “Hunger between meals? Reach for nutrient-packed, low-calorie fruits instead of processed snacks,” she says.

Some great options:

  • Berries (blueberries, strawberries, etc.)
  • Watermelon
  • Pineapple.

Walk Your Way to a Bigger Deficit

Healthy lifestyle - woman walking in city parkShutterstock

And, you can walk your way to a bigger deficit, she says. “Walking is an underrated but powerful way to increase your calorie burn,” she writes. Her tips? “Start small: Add 1,000–2,000 steps per day,” she says. “Gradually build up to 8,000–12,000 steps daily.”

Enjoy Your Favorite Foods in Moderation

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And, you can enjoy your favorite foods in moderation. “Ditch the ‘all-or-nothing’ mindset. Completely cutting out your favorite foods often leads to cravings and binges,” she says. One way to do this is by planning your meals ahead. “Start with your protein sources, then add a small portion of your favorite treat,” she says. “Balance is key. You can enjoy the foods you love while still seeing progress.”

Avoid Extreme Calorie Cuts

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Finally, avoid extreme calorie cuts. “Eating too few calories (e.g., 1,200/day) might yield quick results, but it’s not sustainable and often leads to burnout,” she says. Aim for “a steady 0.5–2 pounds of weight loss per week,” she recommends. “If the weight is coming off too quickly, increase your calories slightly to stay healthy and energized.”

What to Eat for Breakfast If You Want to Be Fit

Chicken,Nest,With,Eggs.,A,Woman's,Hand,Takes,The,EggsShutterstock

In another post she reveals a sample menu of what she eats in a day to stay in shape.

3-4 eggs - High in protein and healthy fats for sustained energy, 1 cup Oikos Greek yogurt - Adds additional protein and probiotics, 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

fresh sweet potatoes on a dark rustic background.Shutterstock

Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety, 1 fist-size sweet potato - Complex carb for steady energy, Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

What to Eat for Dinner If You Want to Be Fit

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Lean steak or ground beef (50g protein) - Hearty protein source rich in iron, 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores, Mixed veggies - Nutrient-dense to support overall health

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

woman by the open refrigerator at nightShutterstock

Egg wrap

1 tbsp powdered peanut butter (mixed with water for a creamy texture).

1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

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Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothDec 16, 2024
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 body weight fast? There are a few easy ways to accelerate the process, according to one expert. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause and helps other women do the same. In a new social media post, she reveals key things that will help you lose body weight faster. “Too many people overcomplicate fat loss! It doesn’t have to be complicated! It just needs to be consistent. Be patient and do these five things,” she writes in the post.

1. Eat More Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

Her first suggestion is to amp up your protein intake. “More protein will lead to less hunger. Also, eating enough protein will help minimize muscle loss during your weight loss efforts. The goal should be to lose fat, not just to lose weight for the sake of losing weight. Losing muscle is not good. More muscle means your metabolism will function better and help you get that toned look (don’t forget you need to strength train as well),” she says in her post.

2. Increase Your Step Count

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Next, walk more. “If your weight loss goals are moving slowly, you might lack enough movement in your day. Walking an extra 7,000-10,000 steps a day can help you burn an extra 300-400 calories a day, which will help your fat loss happen more quickly,” she explains.

3. Get More Sleep

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If you aren’t getting enough sleep, your weight loss goals may be impeded. “More sleep leads to less hunger; if you stay up past your normal sleep window, you are more likely to get hungry and overeat, and late-night overeating leads to poor decisions as far as food choices go. Also, if you get substantial sleep, you will digest better, and you will wake up with better energy to work, and muscle grows at rest!” she writes.

4. Follow the 80/20 Rule

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You don’t have to be super strict all of the time when it comes to diet. She recommends following the 80/20 rule. “Don’t be so restricted in your plan that you can’t enjoy your life. That is the surest way to fail at your goals. You want a balanced and sustainable program that is realistic to stick to year-round. The approach shouldn’t be a crash diet or a quick fix. It should be a long-term commitment,” she says.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

5. Manage Your Stress

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Stress management is an often overlooked component of weight loss. “High stress leads to high cortisol. High cortisol leads to a greater struggle to lose weight. Find ways to minimize your stress, meditate, walk, pray, journal, do yoga, and listen to music. Lower your stress, and your weight loss will happen faster,” she concludes.

Protein Packed Breakfast for Weight Loss: Egg White Veggie Scramble with Turkey Bacon

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

In another recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein.

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g - Calories: ~230.

Greek Yogurt Protein Bowl

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey.

Protein: 32g - Calories: ~270.

High-Protein Oatmeal

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries.

Protein: 30g - Calories: ~320.

Protein Smoothie

Green smoothie. Woman holding green vegetable detox juice outside in bikini in summer sun on beach. Healthy lifestyle with beautiful mixed race Asian Caucasian female model taking a cleanse diet.Shutterstock

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes.

Protein: 30g - Calories: ~270.

Mon

RELATED:10 Natural Weight Loss Steps This Trainer Uses Instead of Ozempic

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste.

Protein: 30g - Calories: ~330 (with avocado). And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 7 Worst Breakfast Habits For Weight Loss

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Shutterstock
Christopher Roback
By Christopher RobackNov 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
✓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.

Breakfast is often called the most important meal of the day, and for good reason—it sets the tone for your energy levels and eating habits. But some breakfast habits may be working against your weight loss goals by causing energy crashes, hunger pangs, and overeating later in the day. Identifying and fixing these habits can help you make better choices and stay on track. Here are seven breakfast mistakes to avoid and how to replace them with healthier habits.

Skipping Breakfast

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Skipping breakfast might seem like an easy way to cut calories, but it often leads to intense hunger later, causing overeating at lunch or snack time. Start your day with a high-protein, high-fiber meal like eggs with whole-grain toast or a smoothie with spinach and Greek yogurt to keep your hunger in check.

RELATED: This Man Lost 100 Pounds With 10 Realistic Changes Anyone Can Make

Eating Sugary Cereals

Set,Of,Different,Tasty,Breakfast,Cereals,On,Colorful,Background,,TopShutterstock

Sugary cereals may be convenient, but they’re loaded with refined carbs that cause blood sugar spikes and crashes. This leads to hunger and fatigue shortly after eating. Swap sugary cereals for oatmeal topped with fresh fruit and nuts for sustained energy.

Drinking Only Coffee

Barista,Holding,And,Preparing,Cappuccino,,Latte,Art.,Bartender,In,ApronShutterstock

Relying on just coffee for breakfast skips essential nutrients your body needs to function. While coffee can provide a temporary energy boost, you’ll feel sluggish soon after. Pair your coffee with a protein-rich food like eggs or a slice of avocado toast to balance your meal.

RELATED: The Top 20 Foods For Ultimate Weight Loss

Overloading on Juice

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Fruit juice is often perceived as healthy, but it’s high in sugar and low in fiber. Drinking juice alone can cause a sugar spike, followed by a crash. Replace juice with whole fruit to retain the fiber and reduce sugar intake, or enjoy water infused with citrus for a refreshing alternative.

Choosing Low-Fat Options

Low,Fat,Wholemeal,Muffins,With,Raspberry,And,AlmondShutterstock

Low-fat breakfast items like muffins or flavored yogurts often contain added sugars to make up for the lack of fat, which can lead to increased cravings. Instead, choose whole-fat options like plain Greek yogurt or eggs, which help you stay full and satisfied.

Skipping Protein

The,Homemade,Classic,American,Pancakes,With,Blueberries,,Raspberries,And,Strawberries.Shutterstock

A breakfast that’s mostly carbs, like toast or pancakes, digests quickly and leaves you hungry. Add foods rich in protein like eggs, turkey bacon, or cottage cheese to keep you full longer and support muscle maintenance.

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

Eating on the Go

Caucasian,Girl,With,Brown,Long,Hair,Sitting,On,Stairs,InShutterstock

Grabbing breakfast on the run often leads to poor food choices, like pastries or sugary granola bars. Plan ahead by prepping portable, nutrient-dense options like overnight oats or hard-boiled eggs to ensure you start your day on the right foot. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

Ashley_DiGiacomo_Schwartz_the_busy_mom_method11
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothOct 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 Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.

Egg White Veggie Scramble with Turkey Bacon

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g, Calories: ~230.

Greek Yogurt Protein Bowl

Eating delicious natural yogurt at white tiled table, closeupShutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey

Protein: 32g, Calories: ~270.

High-Protein Oatmeal

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries

Protein: 30g, Calories: ~320.

Protein Smoothie

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

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes

Protein: 30g. Calories: ~270

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste

Protein: 30g, Calories: ~330 (with avocado).

Why Breakfast Is So Important

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

In another post, she explains the science behind healthy breakfast meals. “One of the big things I work with clients on is their overall protein intake. When clients first come to me, they’ll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!” she says.

“Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps.”

RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

Not Enough Carbs or Low Fat Can Harm Hormonal Balance

Fit woman holding frying pan with omlette looking at cameraShutterstock

“I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days,” she says. “Often times women have a ‘no carbs’ or ‘low fat’ approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance,” she says.

Breakfast Is the Most Important Meal of the Day

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.Shutterstock

“I find that quite often, my clients aren’t eating enough. Undereating is a bi-product of diet culture. And most aren’t able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day.”

Here Is Why

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“These are some reasons why starting the day with a protein-rich breakfast is so important for overall health,” she says.

  • Protein at breakfast helps keep blood sugar and energy stable.
  • Eating breakfast lowers cortisol.
  • A high-protein breakfast helps regulate your appetite all day long.
  • Protein is essential for many bodily processes.
  • A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
  • Aim for at least 30-40g of protein at breakfast.

RELATED:Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds

These Foods Are High in Protein

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

“I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g,” she says, revealing a few other foods that are high in protein.

  • 1 egg 6g
  • 1 scoop collagen 10g
  • 1/2 cup cottage cheese 12g
  • 1/2 cup greek yogurt 15g
  • 1 scoop protein powder 25g

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 60 Pounds Eating These 5 Meals

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 03, 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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✓Evidence-Based

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

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

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

Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

High-Protein Berry Oatmeal

This breakfast dish is packed with 35g of protein.

Ingredients:

  • ½ cup oats + ½ scoop vanilla protein powder
  • ½ cup almond milk + ½ cup mixed berries
  • ½ tbsp peanut butter + cinnamon.

Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says.

Grilled Chicken & Quinoa Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

This bowl of grilled chicken and grain offers 40g of protein.

Ingredients:

  • 5 oz grilled chicken breast
  • ½ cup cooked quinoa
  • 1 cup roasted Brussels sprouts
  • 1 tbsp olive oil + lemon juice.

Why it works: “Protein + fiber + healthy fats = no cravings,” she says.

Turkey Taco Bowl

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

Next is a Mexican-inspired dish made with ground turkey with 38g of protein.

Ingredients:

  • 5 oz lean ground turkey (93/7)
  • ½ cup cooked jasmine rice
  • ¼ avocado + 2 tbsp salsa
  • ¼ cup black beans + taco seasoning.

Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says.

Garlic Butter Shrimp & Sweet Potatoes

Pan fried butter garlic shrimp on plate

Shutterstock

Shrimp and potatoes are a satisfying combination with 35g of protein.

Ingredients:

  • 5 oz shrimp, sautéed in 1 tbsp butter & garlic
  • ½ cup roasted sweet potatoes
  • 1 cup sautéed spinach.

Why it works: “Nutrient-dense, high in protein, and easy to make,” she says.

High-Protein Chocolate Yogurt Bowl

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

This could be good as a breakfast or dessert, with 30g of protein

Ingredients:

  • ¾ cup Greek yogurt (plain, 0%)
  • ½ scoop chocolate protein powder
  • ½ tbsp almond butter
  • 1 tbsp granola.

Why it works: “Satisfies sweet cravings while keeping protein high,” she says.

Buffalo Chicken Wrap

fresh chicken breast raw on cutting board​8. ChickenShutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • -1 whole-grain wrap
  • - 4 oz shredded rotisserie chicken
  • -2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • - shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Taco Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Overhead shot of chef preparing ribeye with butter, thyme and garlic. Keto diet.

Shutterstock

In another post, she shares more meals that will help you lose weight.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper.

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste.

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.

(35g protein, 400 cals per serving),

Slow Cooker Salsa Chicken

mexican chili chicken stew​Slow Cooker Salsa ChickenShutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving).

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving) And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 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.

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 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 strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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