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Nutrition & Diet

Fat Loss Coach Lost 18 Pounds in 4 Months by Eating These 7 Delicious “Hormone Balancing” Meals

One expert dropped weight fast by eating protein and good fat-packed meals.

Leah Groth
By Leah GrothJan 31, 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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Erica foreverwellnesslife
Copyright foreverwellnesslife/Instagram
Leah Groth
By Leah GrothJan 31, 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:
Nutrition & Diet

Do you want to lose weight and balance your hormones while eating delicious food? Erica is a hormone health and fat loss coach who lost 18 pounds in 4 months using the 100-50 Method to burn fat and boost metabolism. In a recent social media post she shares the top “hormone balancing recipes” that helped her drop weight fast – and will help you too. “If I wanted to lose 10 to 15 pounds in 6 weeks, here are the meals I’d have on repeat,” she writes in the post.

Chicken Fajita Casserole

Fajita Chicken Casserole, Mexican dish, meal, dinner, food

Shutterstock

Ingredients:

  • 1 pound boneless and skinless chicken breasts
  • 2 teaspoons taco seasoning
  • 1 large onion
  • 2 bell peppers
  • 1 cup cheddar cheese, shredded

Instructions:

  1. Season the chicken with the taco seasoning and place in a large baking dish before topping with the onion, peppers, and cheese.
  2. 2. Bake at 350 -35 minutes.

Egg Roll In A Bowl

Shutterstock

Ingredients:

  • 1 lb ground beef or pork, grass-fed
  • 1 teaspoon minced garlic
  • 14 ounces shredded cabbage
  • 1/4 cup liquid aminos
  • 1 teaspoon ground ginger
  • 2 teaspoons sriracha
  • 1 whole egg
  • 1 tablespoon avocado oil
  • 2 tablespoons sliced green onions

Instructions:

  1. In a large skillet, brown the pork or beef until no longer pink. Add the garlic and sautee for 30 seconds. Add the cabbage, aminos, ginger, and sautee until desired tenderness.
  2. Make a well in the center of the skillet and add the egg. Scramble until done over low heat.
  3. Stir in sriracha. Drizzle with sesame oil and sprinkle with green onions.

Sheet Pan Dinner

Homemade,Sausages,Turkey,chicken,Fried,Frying,PanShutterstock

Ingredients:

  • 4 fully-cooked chicken sausage links
  • 1 red bell pepper
  • 1 small red onion
  • 1 head broccoli
  • 1 sweet potato (about 1/2 lb.
  • 3 Tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1 1/2 tsp dried oregano

Instructions:

  1. On a cutting board, slice the chicken sausage and veggies.
  2. Add the sliced chicken sausage and chopped vegetables to a large bowl.
  3. Drizzle with olive oil and season with salt, black pepper, garlic powder, and dried oregano.
  4. Toss sausage and veggies with oil and spices.
  5. Add to baking sheet with parchment paper.
  6. Bake for 30 min 425 degrees.

Slow Cooker Buffalo Chicken

chicken fillet on a stone backgroundShutterstock

Ingredients:

  • 1.5 lbs Boneless, Skinless Chicken Breasts
  • 3/4 Cup Franks Hot Buffalo Sauce
  • 3/4 Cup Onion Diced
  • 1 Tbsp Extra Virgin Olive Oil
  • 1 Tbsp Minced Garlic
  • 1 Tsp Garlic Powder (Optional)
  • Salt to taste
  • Black Pepper to taste

Instructions:

  1. Add all of the ingredients to the slow cooker.
  2. Cook on high for 4 hours or cook on low for 6 hours, or until chicken shreds easily with a fork

Burger Bowl

Raw minced beef uncooked meat over boardShutterstock

Burger Ingredients:

  • 1 pound ground beef
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 cups lettuce

Bowl Ingredients:

  • 1 cup grape tomatoes, halved
  • 1 cup dill pickles,
  • 1/2 cup red onion, sliced
  • 1 cup cheddar cheese, shredded
  • 1/2 cup bacon, cooked and chopped
  • 4 cups French fries, cooked
  • Big Mac sauce or dressing of choice
  • sesame seeds, for garnish

Instructions:

  1. In a medium skillet over medium-high heat, crumble and cook the meat for about 5-7 minutes.
  2. Cook until no longer pink.
  3. Add the garlic powder, onion powder, salt, and pepper, then stir to season the beef.
  4. Set aside while you prepare the bowl ingredients.

Egg and Veggie Muffins

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Ingredients:

  • 1 cup cottage cheese
  • 8 large eggs
  • ¼ teaspoon salt, I use coarse, kosher salt
  • Pinch of black pepper, I use coarsely ground black pepper
  • ¼ to ½ cup crumbled feta cheese (see note)
  • ½ cup chopped spinach, more or less
  • ½ cup chopped bell pepper, more or less
  • ½ cup chopped ham or other cooked meat of choice, more or less (optional)

Instructions:
  1. Preheat the oven to 350 degrees F. Liberally grease a nonstick muffin tin with cooking spray. Set aside.
  2. In a blender, combine the cottage cheese, eggs, salt and pepper. Process until well combined and fairly smooth.
  3. Add the feta cheese and pulse a few times until the cheese is in small pieces (I like the feta cheese pretty finely chopped, but it’s really a matter of personal preference).
  4. Sprinkle the chopped veggies and meat, if using, in the bottom of each muffin cup. I just eyeball it, but I use about 2-3 tablespoons of veggies and meat total per muffin cup.
  5. Pour in about 1/4 to 1/3 cup egg mixture on top of the veggies and meat.
  6. Add less at first to make sure each muffin cup gets some and then evenly distribute any remaining egg batter. The muffin cups should be anywhere from 1/2 to 3/4 full.
  7. Bake for 20-25 minutes.

Overnight Chia Seed Breakfast

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

Ingredients:

  • Night Before
  • ¼ cup almond milk
  • 2 tbs black chia seeds
  • 1 tsp vanilla extract
  • Natural Sweetener to taste- I like 1-2 tsp honey organic.

Morning Of Instructions:

  1. Splash of almond milk
  2. 1 tbs yogurt of choice
  3. Toppings of choice
  4. Raspberries, Blueberries, Mango, Almonds, Peanut Butter.

She Eats 100 Grams of Protein and 50 Grams of Healthy Fats Daily

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

In another post, she reveals the three components of her weight loss. The first thing she did? “Use The 100-50 Method approach as your nutrition compass (100 g of protein & 50 g of healthy fats EVERY DAY) this method is proven to get your body into fat burning mode,” she revealed.

She Focuses on Insulin Hormone

Obese Woman with fat belly in dieting concept. Overweight woman touching his fat belly and want to lose weight. Fat woman her waist with a centimeter.

Shutterstock

Her second shift? “I now understand that my Insulin hormone is the # 1 thing I should focus on at 40. It’s is your fat storage hormone and excess insulin in the body leads to weight gain!” she writes.

She Regulated Her Hormones with Food

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

And the third tactic she took? “Regulated my hormones with food,” she said. “What do all 3 of these have in common? They focus on blood 👏🏼sugar 👏🏼 balance, insulin control and food to help your finally drop the weight. No calorie counting, no more hours at orange theory, no crazy shots or magical drinks! Weight loss at 40 is different - I am proof!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable-weight-loss

More For You

Nutrition & Diet

She Lost 18 Lbs by Eating 7 Delicious Meals

Erica foreverwellnesslife
Copyright foreverwellnesslife/Instagram
Leah Groth
By Leah GrothJan 31, 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:

Do you want to lose weight and balance your hormones while eating delicious food? Erica is a hormone health and fat loss coach who lost 18 pounds in 4 months using the 100-50 Method to burn fat and boost metabolism. In a recent social media post she shares the top “hormone balancing recipes” that helped her drop weight fast – and will help you too. “If I wanted to lose 10 to 15 pounds in 6 weeks, here are the meals I’d have on repeat,” she writes in the post.

Chicken Fajita Casserole

Fajita Chicken Casserole, Mexican dish, meal, dinner, food

Shutterstock

Ingredients:

  • 1 pound boneless and skinless chicken breasts
  • 2 teaspoons taco seasoning
  • 1 large onion
  • 2 bell peppers
  • 1 cup cheddar cheese, shredded

Instructions:

  1. Season the chicken with the taco seasoning and place in a large baking dish before topping with the onion, peppers, and cheese.
  2. 2. Bake at 350 -35 minutes.

Egg Roll In A Bowl

Shutterstock

Ingredients:

  • 1 lb ground beef or pork, grass-fed
  • 1 teaspoon minced garlic
  • 14 ounces shredded cabbage
  • 1/4 cup liquid aminos
  • 1 teaspoon ground ginger
  • 2 teaspoons sriracha
  • 1 whole egg
  • 1 tablespoon avocado oil
  • 2 tablespoons sliced green onions

Instructions:

  1. In a large skillet, brown the pork or beef until no longer pink. Add the garlic and sautee for 30 seconds. Add the cabbage, aminos, ginger, and sautee until desired tenderness.
  2. Make a well in the center of the skillet and add the egg. Scramble until done over low heat.
  3. Stir in sriracha. Drizzle with sesame oil and sprinkle with green onions.

Sheet Pan Dinner

Homemade,Sausages,Turkey,chicken,Fried,Frying,PanShutterstock

Ingredients:

  • 4 fully-cooked chicken sausage links
  • 1 red bell pepper
  • 1 small red onion
  • 1 head broccoli
  • 1 sweet potato (about 1/2 lb.
  • 3 Tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1 1/2 tsp dried oregano

Instructions:

  1. On a cutting board, slice the chicken sausage and veggies.
  2. Add the sliced chicken sausage and chopped vegetables to a large bowl.
  3. Drizzle with olive oil and season with salt, black pepper, garlic powder, and dried oregano.
  4. Toss sausage and veggies with oil and spices.
  5. Add to baking sheet with parchment paper.
  6. Bake for 30 min 425 degrees.

Slow Cooker Buffalo Chicken

chicken fillet on a stone backgroundShutterstock

Ingredients:

  • 1.5 lbs Boneless, Skinless Chicken Breasts
  • 3/4 Cup Franks Hot Buffalo Sauce
  • 3/4 Cup Onion Diced
  • 1 Tbsp Extra Virgin Olive Oil
  • 1 Tbsp Minced Garlic
  • 1 Tsp Garlic Powder (Optional)
  • Salt to taste
  • Black Pepper to taste

Instructions:

  1. Add all of the ingredients to the slow cooker.
  2. Cook on high for 4 hours or cook on low for 6 hours, or until chicken shreds easily with a fork

Burger Bowl

Raw minced beef uncooked meat over boardShutterstock

Burger Ingredients:

  • 1 pound ground beef
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 cups lettuce

Bowl Ingredients:

  • 1 cup grape tomatoes, halved
  • 1 cup dill pickles,
  • 1/2 cup red onion, sliced
  • 1 cup cheddar cheese, shredded
  • 1/2 cup bacon, cooked and chopped
  • 4 cups French fries, cooked
  • Big Mac sauce or dressing of choice
  • sesame seeds, for garnish

Instructions:

  1. In a medium skillet over medium-high heat, crumble and cook the meat for about 5-7 minutes.
  2. Cook until no longer pink.
  3. Add the garlic powder, onion powder, salt, and pepper, then stir to season the beef.
  4. Set aside while you prepare the bowl ingredients.

Egg and Veggie Muffins

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Ingredients:

  • 1 cup cottage cheese
  • 8 large eggs
  • ¼ teaspoon salt, I use coarse, kosher salt
  • Pinch of black pepper, I use coarsely ground black pepper
  • ¼ to ½ cup crumbled feta cheese (see note)
  • ½ cup chopped spinach, more or less
  • ½ cup chopped bell pepper, more or less
  • ½ cup chopped ham or other cooked meat of choice, more or less (optional)

Instructions:
  1. Preheat the oven to 350 degrees F. Liberally grease a nonstick muffin tin with cooking spray. Set aside.
  2. In a blender, combine the cottage cheese, eggs, salt and pepper. Process until well combined and fairly smooth.
  3. Add the feta cheese and pulse a few times until the cheese is in small pieces (I like the feta cheese pretty finely chopped, but it’s really a matter of personal preference).
  4. Sprinkle the chopped veggies and meat, if using, in the bottom of each muffin cup. I just eyeball it, but I use about 2-3 tablespoons of veggies and meat total per muffin cup.
  5. Pour in about 1/4 to 1/3 cup egg mixture on top of the veggies and meat.
  6. Add less at first to make sure each muffin cup gets some and then evenly distribute any remaining egg batter. The muffin cups should be anywhere from 1/2 to 3/4 full.
  7. Bake for 20-25 minutes.

Overnight Chia Seed Breakfast

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

Ingredients:

  • Night Before
  • ¼ cup almond milk
  • 2 tbs black chia seeds
  • 1 tsp vanilla extract
  • Natural Sweetener to taste- I like 1-2 tsp honey organic.

Morning Of Instructions:

  1. Splash of almond milk
  2. 1 tbs yogurt of choice
  3. Toppings of choice
  4. Raspberries, Blueberries, Mango, Almonds, Peanut Butter.

She Eats 100 Grams of Protein and 50 Grams of Healthy Fats Daily

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

In another post, she reveals the three components of her weight loss. The first thing she did? “Use The 100-50 Method approach as your nutrition compass (100 g of protein & 50 g of healthy fats EVERY DAY) this method is proven to get your body into fat burning mode,” she revealed.

She Focuses on Insulin Hormone

Obese Woman with fat belly in dieting concept. Overweight woman touching his fat belly and want to lose weight. Fat woman her waist with a centimeter.

Shutterstock

Her second shift? “I now understand that my Insulin hormone is the # 1 thing I should focus on at 40. It’s is your fat storage hormone and excess insulin in the body leads to weight gain!” she writes.

She Regulated Her Hormones with Food

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

And the third tactic she took? “Regulated my hormones with food,” she said. “What do all 3 of these have in common? They focus on blood 👏🏼sugar 👏🏼 balance, insulin control and food to help your finally drop the weight. No calorie counting, no more hours at orange theory, no crazy shots or magical drinks! Weight loss at 40 is different - I am proof!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Sheds 20lbs in 3 Months - 8 Tips!

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothJan 17, 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:

Do you want to lose weight without having to take extreme measures? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new social media post she shares how she did it. “8 calorie deficit tips you need to know if you’re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,” she writes. “I have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 60 Lbs With 11 High Protein Meals

Kassie Magnusen kassie_beth_
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothFeb 22, 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:

Are you trying to lose weight? Focusing on eating protein-packed meals will help you achieve your 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 few recent posts, she unveils the meals she cooks to help hit her macros. “What I eat in a day as a mom of 2 down 60 pounds,” she writes in one of them.

Protein Mug Cake

Ingredients: 2 tbsp almond milk, 1 tbsp liquid egg whites, 1/2 scoop vanilla protein powder, 1 tsp PB powder, 1 tsp cocoa powder, 1 tsp regular PB, 1 tsp maple syrup.

Instructions: Mix all ingredients in a coffee mug & microwave for 45 seconds.

Breakfast: Blueberry Protein Oatmeal Bake

Woman eating ripe blueberries, healthy berries.Shutterstock

Instructions: mix 2 cups oats, 2 cups almond milk, 1 tsp vanilla extract, 3 tbsp maple syrup, 2 eggs beaten, 1 tbsp coconut oil, 1/4 tsp salt, 1/4 cup peanut butter, 2 scoops vanilla protein powder in a large bowl.

Add to 8x8 sprayed baking dish, drop in 1 cup blueberries evenly throughout; bake at 375 for about 40 mins or until center is set.

Makes 6 servings.

Lunch: Southwest Chicken & Sweet Potato Bowl

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

Ingredients and Instructions:

  • 4 oz lean ground chicken seasoned with salt, pepper, garlic powder, paprika
  • 85g roasted sweet potato, 1 cup roasted broccoli, 15g avocado
  • Top with 2 tbsp Simply Marzetti southwest ranch dressing.

Snack - Apple & PB Greek Yogurt Dip

Apples with caramel cream cheese dip for Thanksgiving

Shutterstock

150g Oikos Triple Zero Vanilla Geek Yogurt mixed with 1 tbsp PB powder; 1 medium granny smith apple sliced.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Dinner: Cheesy Beef & Rice Skillet

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients: 1 lb lean ground beef seasoned with garlic powder, salt, pepper, cumin, paprika; 1 package (2 cups) microwave brown rice; 1 can diced tomatoes & green chilis; 1/2 cup shredded cheddar; 1/2 cup low-fat cottage cheese.

Instructions: Brown the beef, season, and add the tomatoes/green chilies (don’t drain); add the cooked rice and cheese, simmer until melted (2-3 minutes), then add in cottage cheese & stir.

Makes 4 servings.

Dessert: Protein Cookie Dough

Raw cookie dough with chocolate chips on wooden board

Shutterstock

Buffalo Chicken Wrap

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space

Shutterstock

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

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

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.

Taco Bowl

Cooking ground turkey meat in frying pan for a meal prep

Shutterstock

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

Creatively lit, a fresh raw cube of diced red beef meat prepared for cooking, shot against a dark rustic background with placement to copy the space.

Shutterstock

And in a third post, she shares three more dinner options.

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

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

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

Shutterstock

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

He Lost 56 Pounds Eating “Cheat Code Meals”

Corey House coreyhousefitness
Copyright coreyhousefitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Do you want to lose weight while still enjoying delicious food? Corey House is a fitness trainer specializing in helping people over 40 shed fat and build muscle using the methods that enabled him to drop 56 pounds. In a new social media post, he reveals his “cheat code meals” for weight loss. “5 high protein, low calorie meals so good it felt like I was cheating when I dropped 56 pounds of fat,” he wrote.

Losing Weight Is All About Infusing Lifestyle with Healthy Food

“OK, so a long time ago I came to the reality that losing weight and keeping it off was LESS about restriction and deprivation… and MORE about the fusion of lifestyle and healthy food. One of the first things I have my coaching clients do is craft a list of ‘healthier’ foods that they actually enjoy eating and will help them make progress toward their fat loss & fitness goals. And sometimes… we stumble upon food combinations and meal creations that are SO freaking good, they make you feel like you’re cheating. These are their Sustainable Nutrition Staples. Here are five ✋ that I ate on repeat when I was dropping 56 pounds (and STILL eat today),” he says.

Blueberry Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock

Nutritional Information: 56g Protein / 360 Calories

Ingredients

  • 1.5 cups plain non-fat Greek yogurt
  • 1/4 cup blueberries
  • 1 scoop vanilla whey protein
  • 1 Tbsp honey drizzled on top.

BBQ Chicken Flatbread Pizza

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock

Nutritional Information: 69g Protein / 563 Calories

Ingredients

  • 1 sheet Lavash flatbread
  • 8 oz. seasoned grilled chicken
  • 1/4 cup sugar-free BBQ sauce
  • Chopped red onion & bell pepper
  • 1/2 low-fat mozzarella cheese.

High Protein Burrito Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Nutritional Information: 42g Protein / 490 Calories

Ingredients

  • 6 oz. lean ground beef w/taco seasoning
  • 1/2 cup sauteed bell peppers & onion
  • 1/2 cup refried beans
  • 1/4 cup shredded cheddar cheese
  • 2 Tbsp. low-fat sour cream.

Chipotle Chicken Bowl

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

Nutritional Information: 43g Protein / 440 Calories

Ingredients

  • 6 oz. seasoned grilled chicken
  • 1/2 cup cooked white rice
  • 1 cup sauteed bell peppers & red onion
  • 2 Tbsp medium/hot salsa.

Meat Sauce & Spaghetti Squash

Spaghetti squash top down viewShutterstock

Nutritional Information: 57g Protein / 613 Calories

Ingredients

  • 1/2 roasted spaghetti squash
  • 6 oz. 93% lean ground beef
  • 1/2 Rao’s marinara sauce
  • 1 Tbsp. grated parmesan cheese
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

Coach Loses 90 Pounds Naturally With 4 Rules

Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothJan 15, 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.

Do you want to lose weight and keep it off? According to a top expert, it all boils down to a few healthy habits. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. “I went from 225 pounds to 135 naturally, and if I was someone who wanted this in 2025this, this is what I’d put in my New Year goals,” she writes across the video. “A golden goal list to set you up. I'd make sure this was set,” she adds in the caption. Here is what she recommends:

Set a Realistic Calorie Goals

Don't overdo it when it comes to cutting calories. "Setting a realistic calorie goal" and making sure your protein goal is around your goal body weight in grams, is Brooke's first recommendation. "Usually this is close to the 40,30,30 split with macros for fat-loss," she says in her video.

Get Your Steps In

Walking is also instrumental for weight loss, says Brooke. "Commit to a daily step goal," she recommends. This gets her body "up and moving so that my total daily energy expenditure gets higher," she says.

Plan Your Workouts Ahead of Time

Don't wing it when it comes to exercise. "Decide what days and times I'm working out and what workouts I'm doing," says Brooke. "Treat them like important appointments that can't be missed or moved around."

Strength Training

Like many experts, Brooke recommends lifting weights. "Focus on strength training at least 3x a week and commit to learning how to lift in progressive overload with time under tension rather than just doing random machines. Treat it like you're learning a new skill and hobby," she says.

Track Your Victories

"Keep track daily of things you're proud of yourself for doing and celebrate the daily wins that you accomplished by showing up rather then being perfect," says Brooke. "This will help you get rid of all or nothing mindset."

RELATED: Metabolism Expert Reveals 4-Ingredient Pudding That Burns Fat Like Ozempic

And Reward Yourself for Them

And, set up "a non food reward system where you award yourself with a massage, a new outfit, a book, get yourself a memorable trophy that you're proud of or collect something that will remind you of your accomplishments," she says.

Know Your Why's

Understanding why you are on your journey goes a long way, according to Brooke. "Write down the biggest list of 'why's' in your phone that don't have to do with just the scale moving. Reflect on this daily to help you keep going when you're having a hard time not having bigger wins. (Like scale drops etc)," she writes.

Avoid Extreme Diets

Brooke doesn't recommend serious restrictions. "Have a goal to avoid extreme diets that won't teach you how to live when you're at your goal weight," she says. "What you do to get there is what you do to stay there but just with more food."

RELATED: Woman Gets Stronger Body at 45 Than 25 With Simple Changes

Do the Opposite of What You Did Before

"Do the opposite of what you've done in the past," she continues. "For example (no sugar in 2025, no carbs, only Whole Foods, etc) AND INSTEAD make the goal to do it WHILE incorporating this food so you're not demonizing food but seeing it for what it is and giving it a time and place. (Eliminating food guilt and speaking the language of food)" she writes.

Be Consistent

And, keep going no matter what. Her last tip is to "decide to make consistency be more important than how your day looks, being perfect, & don't dwell on messing up." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 50 Pounds at 50 by Following These Easy Diet Rules

Denise Kirtley fiftyfitnessjourney
Coach Lost 50 Pounds at 50 by Eating These 6 High-Protein Meals
Copyright fiftyfitnessjourney/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you struggling to lose weight in your 50s? You may need to try a more flexible dietary approach. Denise Kirtley is a 54-year-old transformation coach who looks half her age after rehabbing her approach to diet and fitness shortly after turning 50. In a new social media post, she reveals the dietary changes she made that enabled her to get her fittest figure ever. “I lost 50 pounds in my 50s and have kept it off for almost 4 years now. Here’s what I ate last year to maintain my weight loss,” she writes in the post.

She Has “Cracked the Code”

Here’s the thing…I love food. I look forward to my meals. Over the past four and a half years, I feel like I have finally cracked the code on how to eat in a way that makes me feel satisfied while fueling my workouts so I can become stronger. And most importantly…without feeling deprived.

Her Meals Are Protein Focused

“I have learned to make balanced meals that work for me. All of my meals have approximately 25g to 35g of protein plus a good amount of healthy carbs for energy and the right amount of fat to maintain my goals,” she says.

Her Meals Are “Balanced” and Even Include Processed Foods

“Whenever I post my meals…there’s always a few that criticize any processed food, any sugar, anything that we are told are ‘bad’ foods. I have learned that for me, it’s really about balance. I don’t look at foods as good or bad,” she says.

The “All Or Nothing” Mindset Backfires

“And I have learned long ago that when I fall into a perfectionist, all or nothing mindset…it backfires.

As a former binger and emotional eater, that mindset doesn’t serve me,” she continues.

She Aims for 80/20

“So, I aim for 80% of my diet to be whole natural foods…I eat lots of lean meats, fish, fruits, veggies and grains. I have developed a love for these foods as a result of loving how eating them makes me feel. But I also allow flexibility with 20% of my diet,” she says.

She Even Eats Bread, Chocolate, Pasta, and Protein Bars

This “includes bread (gasp!). I love bread! And chocolate! (Bigger gasp!) I have had a bit of chocolate every day for the past 4.5 years! Every.Single.Day. And the occasional protein bar, bit of pasta, protein powder, veggie meats, etc, etc,” she says. “On vacation or special occasions I have dessert! And even on a very rare occasion, a glass of champagne (few times per year)”

Flexible Eating Makes Her Diet Sustainable

“My working these more flexible foods into my macros has made this a really sustainable and enjoyable way of life for me. If you’re looking for someone that has given up absolutely everything processed or refined, that’s not me. I admire the people I see on here that say they only eat whole foods 100% of the time,” she says.

Rigidity Doesn’t Work for Her

“But as a food lover and someone who struggled with weight ups and downs most of my adult life, it’s all about balance. I know that a life with rigidity around food choices and a future of only chicken and broccoli doesn’t work for me,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Walking Over 50? This Simple 30-Minute Routine Targets Stubborn Fat

Pahla Bowers Pahla B
I Lost Weight After 50 With These Simple Changes
Copyright Pahla B/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 16, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Middle age brings many changes to our bodies, especially during menopause, when weight seems to stick no matter what we try. Fitness coachPahla Bowers has developed a simple yet effective walking workout specifically designed for women over 50 that combines low-impact movements to target stubborn fat without stressing your joints. This 30-minute routine alternates between walking intervals and targeted exercises that can be done right in your living room, making it perfect for busy days when you need an effective workout without complicated equipment.

The 5-0 Method Makes Weight Loss Simple

"Every single day we do five things that make you say, oh, I had no idea it could be so simple to lose weight at our age," explains Pahla as she introduces her 5-0 method in her post. This approach focuses on five daily habits: eating the right number of calories (not necessarily fewer), drinking enough water (half your body weight in pounds in fluid ounces), maintaining consistent sleep patterns, exercising moderately, and managing your mindset. This combination creates a sustainable path to fat loss that works especially well for menopausal bodies.

One Minute Walking, 30 Seconds Exercise

The workout follows a simple but effective pattern: one minute of walking alternated with 30-second cardio exercises. "Today's workout was really for me to be able to just really enjoy moving my body and not having to think too hard," Pahla shares. You can walk anywhere—around your living room, up and down hallways, or even take the routine outside. What makes this approach so effective is the continuous movement that keeps your heart rate in a fat-burning zone without overtaxing your system.

Your Mindset Is Your Secret Weight Loss Weapon

Perhaps surprisingly, Pahla ranks mindset as the most important factor for weight loss success. "If you truly do not believe you can lose weight, think that you are not losing weight... mindset's number one," she emphasizes during the workout. The routine incorporates a powerful mantra—"I am always on track"—to help shift your perspective about your progress. This positive approach reduces stress hormones that can sabotage weight loss efforts, particularly during menopause when hormonal balance is already disrupted.

Balance Training Burns Fat And Protects Your Future

Throughout the 30-minute routine, many exercises like "speed skaters" strengthen your outer thighs while improving balance. "That is the thing that can keep you from falling over when we're doing lateral moves like this, strengthening your inner and outer thighs," Pahla points out. This focus on balance isn't just about current fitness—it's targeting the areas where fat often accumulates after 50 while simultaneously protecting against falls. "Most older adults actually fall from some kind of a lateral motion," she explains, making these side-to-side movements crucial for long-term independence.

Low-Impact Doesn't Mean Low Results

Just because this workout avoids jumping doesn't mean it's not effective for fat loss. "Just because we are not jumping doesn't mean your heart rate doesn't have some variability here," Pahla reminds participants during the "swimming frogs" exercise. The workout strategically incorporates arm movements that elevate your heart rate while keeping the routine gentle on aging joints. This approach allows you to burn stubborn fat without adding stress to your knees, hips, or back—a common concern for women over 50.

What Really Drives Fat Loss After 50

During the walking intervals, Pahla reveals an important truth about exercise and fat loss. "Exercise is fantastic for your health. It's beautiful for your health. Very, very, very good for you. Does not drive weight loss," she explains. While movement is essential for overall wellness, particularly heart health, nutrition and mindset play bigger roles in shedding pounds. Understanding this helps you approach exercise with the right expectations and reduce frustration when the scale doesn't immediately respond to your efforts.

Water And Sleep: The Unsung Heroes Of Fat Loss

According to Pahla, water and sleep play crucial roles in your body's ability to burn fat. "They don't necessarily speed up weight loss when I'm doing them right, but they definitely slow them down if I'm not hitting my targets," she shares. The 5-0 method recommends drinking half your body weight in ounces of water daily and maintaining consistent sleep patterns. These simple habits support your hormone regulation and metabolism, creating an environment where your body can more efficiently release stored fat.

Make This Workout Work For Your Body

Throughout the 30-minute routine, Pahla emphasizes personalizing the workout to your fitness level. "You, my friends, can always make the workout work for you," she encourages while demonstrating modifications. This might mean slowing down certain movements or reducing range of motion as needed. She warns against pushing too hard just because it feels good in the moment, noting that soreness, fatigue, or plateaued weight loss might indicate your workout isn't truly working for your unique body.

Every Movement Is Moving You Forward

The workout includes fun exercises with names like "clackers," "ding-dongs," and "chicken wing high knees" that make the 30 minutes fly by. "Your track might not look anything like you thought it was going to or like you wish it would, but it is your beautiful, unique, personal track," Pahla reflects during the final exercises. This perspective helps release the pressure of comparing your progress to others. By acknowledging that your journey is uniquely yours—with all its detours and unexpected turns—you can approach fat loss with greater patience.

Cool Down With Forward Thinking

As the workout winds down with gentle stretches, Pahla reinforces the forward-looking mindset that supports long-term success. "You are always on track for a glorious time ahead of you. Independence, being your healthy weight, feeling amazing," she says. Even during the cool-down, the simple arm circles and side steps continue the balance training, reinforcing that every movement contributes to your fat-burning goals. This 30-minute routine isn't just about today's calories—it's building habits that support lasting weight loss.

Start Your Fat Loss Journey Today

This 30-minute walking workout is part of a larger series designed specifically for women over 50, but you can begin with just this single routine. Performing moderate exercise like this consistently delivers better results than occasional intense sessions that leave you too sore to continue. Start where you are, move at a pace that feels sustainable, and remember that being "on track" means showing up for yourself daily. As Pahla says at the end of the workout, "Not only are you always on track, but you always do such a great job." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

7 Diet Hacks for Getting “Toned and Lean” in Your 40s

Julie Clouse
Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common
Copyright julieclouse_/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you struggling to shape up in your forties? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight after 40. In a new post, she reveals a few things that helped her get fit in perimenopause. “Eating habits that helped me get toned and lean in my 40s,” she writes, revealing 7 nutritional habits that helped her achieve her enviable body.

She Increased Her Protein Intake

The first thing she did? Increased her protein intake. “Increasing my protein intake to eat my body weight in grams of protein, has not only improved muscle recovery, but also made me feel more satiated, leading to positive changes in my body composition,” she writes.

She Ate 3 to 4 Large Meals a Day

Eating 3-to 4 large meals a day was also game-changing. “Instead of skipping breakfast or lunch and later binge eating snacks and being behind on protein goals, I now eat larger meals, which helps me avoid excessive snacking and overeating,” she says.

She Ate 80% Whole Foods

“Transitioning to a diet of 80% whole foods (veggies, fruits, lean proteins, whole grains) from one that was not protein focused and a lot of processed foods, has left me feeling energized, with clearer skin, and significantly better overall,” she says.

She Ate 20% of Foods That Fulfilled Her Cravings

She allotted the remaining 20 percent to foods that fulfilled her cravings. “Allowing myself to enjoy 20% indulgent foods like sweets and pizza prevents binging since I’m not completely depriving myself. Do not deprive or call foods off limits, just make them fit in your diet in moderation. Life is so much better with some indulgence!” she says.

She Ate Similar Meals

She also ate consistent and similar meals daily. “Preparing simple, enjoyable meals on repeat saves time and reduces overwhelm, especially if you’re counting macros,” she say

She Fueled Her Body Properly

Fueling her body properly was another game-changer. “For years, I thought I needed to eat less to look toned. But staying in a constant diet state kept me from seeing results. Once I focused on eating enough to support muscle growth, my body composition finally changed. You can’t build a strong, lean body if you’re always under-fueling!” she said.

She Took Creatine Daily

Taking creatine daily was the final helpful habit. “One of the simplest and most effective supplements! 5g of creatine daily helps with muscle strength, recovery, and overall body composition. It also supports energy levels during workouts, making it easier to push harder and build lean muscle,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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