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

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

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
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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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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.

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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
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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 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 Dropped 15 Pounds in 2 Months with the 90-30-50 Diet

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dietitianwithtwins/Instagram
Leah Groth
By Leah GrothSep 30, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Losing weight doesn’t have to be complicated. According to one nutrition expert, it all boils down to eating exactly the right amount of various types of food. Courtney Kassis, RD, LDN (@dietitianwithtwins) is a nutritionist and TikTok influencer who dropped 15 pounds in two months with her viral 90-30-50 method. She regularly shares videos about exactly what she did to drop so much weight so fast. Here is everything you need to know about the viral diet – including whether or not our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, approves.

She Recommends 90 Grams of Protein, 30 Grams of Fiber, and 50 Grams of Healthy Fats

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

In one viral TikTok post, Courtney explains the 90-30-50 method. “This structure emphasizes protein (90 grams minimum per day), 30g fiber per day, and 50g healthy fats per day,” she writes.

Protein Helps Balance Hormones and Blood Sugar

Grilled chicken breasts and vegetablesShutterstock

Why is protein important? It is “essential for hormone and blood sugar balance, increases metabolism & promotes satiety,” she says.

Fiber Helps You Feel Fuller and Promotes Gut Health

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

As for fiber, it “increases satiety, feeds beneficial gut bacteria, improves gut motility/natural detox processes,” she writes.

Fats Help Balance Blood Sugar and Hormones

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Finally, fats have “anti-inflammatory properties to help improve blood sugar balance, hormone balance (like cortisol & other stress hormones), promotes satiety & allows for fat-burning versus fat-storage.”

RELATED: I Lost 80 Pounds By Walking Every Day for 3 Months and Here Is How You Can Achieve the Same Results

Kassis Previous Consumed Just 30 Grams Protein Per Day

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

In another video, Kassis explained that before coining the 90-3–50 diet, she ate only 30 grams of protein per day, but that it left her “tired, hungry and sluggish.”

She Struggled to Lose Weight and Didn’t Feel Well

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

“Without protein, our metabolism slows down, and our blood sugar drops, which leads to cravings,” she adds in another clip. “We’re always tired. Hormones are imbalanced. It increases our risk of developing chronic diseases.”

Resident RDN Recommends at Least 60 Grams of Protein for Women and 90 for Men

tara_collingwood6dietdivatara/Instagram

According to Collingwood, protein needs depend on body size, gender, and of course, activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

RELATED:11 Barre Moves That Sculpt Your Body

Increasing Protein Has Been Linked to Weight Loss

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

Clinical trials confirm that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

💪🔥Body Booster: Keep track of how much protein, fiber, and healthy fats you consume for a week. If your numbers are low, consider upping them.

Nutrition & Diet

51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

Tammi_Kuthan10
Leah Groth
By Leah GrothJan 06, 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 in 2025 without going to extremes? One expert has an easy to follow and sustainable approach. Tammi Kuthan is an influencer who helps women over 40 achieve fat loss. In a new social media post, she reveals exactly what you should do if you want to dwindle your waistline. “I went from a size 10 to a size 4 without yo-yo dieting, without fad diets, without hours at the gym,” she writes across the Instagram video, going on to reveal her sustainable approach to weight loss.

She Was Stuck in the Cycle of “Eat Less, Run More”

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

“I was stuck in the endless cycle of ‘eat less, run more,’ only to watch my body cling to every ounce of fat like it was preparing for a long winter hibernation. Sound familiar? At size 10, I was frustrated, trying every diet that promised a miracle. (Spoiler alert: those didn’t work, especially after 40.) But then I made some changes,” she writes in her post.

8,000 to 10,000 Steps Per Day

Woman tying running shoe laces preparing for run on ocean beach, copy space, closeup. Cropped image of female fitness runner getting ready for jogging outdoorsShutterstock

Her first recommendation is getting in 8-10k steps a day. “Forget the endless cardio marathons. Daily steps are my winter MVPs. They help with insulin sensitivity, keep energy levels up, and make post-dinner walks my new favorite tradition,” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Strength Training

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Strength training 3-4x a week for 30 minutes is her second recommendation. “Turns out, strength training isn’t just for the 20-somethings. Short, effective strength sessions built muscle, revved up my metabolism, and said goodbye to that stubborn belly fat,” she says.

Carb Cycling and Balanced Macros

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Carb cycling and balanced macros are also key. “Cutting carbs completely? No, thanks. I cycled carbs to fuel strength days and kept my body guessing in a good way. Balanced macros meant I was eating enough protein and healthy fats to keep my hormones, therefore myself, happy,” she writes.

Sleep

Woman sleeping in bed peacefully at home beside alarm clockShutterstock

Quality sleep is the final element. “6 hours? Not enough, ladies. I started prioritizing 7-8 hours, and the difference was night and day (literally). Better sleep kept cortisol levels down, which helped prevent those pesky cravings and belly fat,” she writes.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

These Things Were Instrumental in Her Weight Loss

A great sporty woman jogging outdoors on sunset time

“Winter doesn’t have to be all about oversized sweaters (though I still love them). With these changes, I went from a size 10 to a size 4 without food restriction or intense workouts. Ladies, it’s time to forget about the quick-fix diets and marathon treadmill sessions. These simply do not work - except for making you feel more tired and making that belly fat stay linger. It’s time to work with that body of yours for REAL results!” 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

Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Dan_Go_danfounder17
Christopher Roback
By Christopher RobackNov 12, 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.

Looking for a simple way to lose weight without complicated meal plans? Fitness coachDan Go discovered that focusing on just five specific foods helped him drop 20 pounds in three months. "Eating similar meals every single day is a low key weight loss hack," says Dan, who specializes in helping entrepreneurs transform their bodies. Here's his straightforward approach that anyone can follow.

Dan's Weight Loss Philosophy

"I get way more benefit from doing something almost every day as opposed to figuring out what I'm going to eat on an hour-to-hour basis," Dan shares about his journey. As an entrepreneur, he found that simplifying his food choices was key to sustainable weight loss.

The Lifestyle Change That Made It Possible

"We make about 200 food decisions a day," Dan reveals. His solution? "I'd rather have limited decisions rather than open myself up to the hundreds of decisions that I would make around food." This mindset shift helped him maintain consistency while losing those 20 pounds.

Why These Foods Work: The Three-Factor Framework

Before diving into specific foods, Dan explains his selection criteria: "I look for three key factors when choosing foods for weight loss: nutrient value, satisfaction level, and the protein-to-calorie ratio." This framework ensures you're not just counting calories but getting maximum nutrition and staying full longer.

Your New Best Friend: New York Strip Steak

"Steak is a superfood with the amount of nutrients it contains," Dan emphasizes. A 100-gram serving of strip steak provides 30 grams of protein for just 175 calories, plus essential nutrients like carnitine, zinc, creatine, iron, and B vitamins. Can't afford strip steak? Dan suggests extra lean ground beef as an equally effective alternative.

Power Up with Cruciferous Vegetables

Want to eat more while losing weight? Dan's solution is simple: "I love to volumize my meals with vegetables like broccoli, Brussels sprouts, kale, spinach, and asparagus." These low-calorie powerhouses are packed with fiber and nutrients. Dan particularly favors grilled broccoli for its crunch and impressive nutrient profile, including calcium, iron, phosphorus, and vitamin C.

The Unsung Hero: Chicken Breast

"It's not the flashiest food," Dan admits, "but chicken breast gets the job done." With 31 grams of protein per 100-gram serving at just 165 calories, it's one of the most efficient protein sources available. Dan notes that this budget-friendly option is perfect for those who want flexibility with their remaining daily calories.

RELATED:Coach Lost 49 Pounds at 43 by Removing These 7 Foods From Her Diet

Your Insurance Policy: Whey Protein

While technically not a whole food, whey protein is Dan's secret weapon. "Think of this as protein insurance," he says. A double scoop provides 50 grams of protein for just 120 calories. Dan's pro tip: Add psyllium husk for fiber and satisfaction, plus creatine for additional benefits.

The Freedom Factor: Planned "Free" Meals

"If you can incorporate your favorite foods into your diet, that makes for a way of eating that you can sustain for the long term," Dan explains. He recommends following an 80/20 approach: "80 to 90% of my meals are going to come from whole single ingredient nutrient-dense sources, and 10 to 20% of my calories are going to come from whatever I want."

Dan's Simple Success Strategy

"I like to call this kind of like the Steve Jobs turtleneck of dieting," Dan says of his approach. "You have your flexibility with the free foods that allow you to have some fun, but 80 to 90% of the time, you're basically wearing a black turtleneck with jeans." This simple but effective strategy helped him lose 20 pounds while maintaining his busy entrepreneurial lifestyle.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

Putting It All Together: Your Action Plan

Dan's approach is refreshingly simple: "I created about five to seven meals that I had on rotation." This eliminates decision fatigue and ensures consistency. By limiting your daily food decisions, you can focus your mental energy on what really matters while still getting results. 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 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

Nicole_Collet_thecollets35
Christopher Roback
By Christopher RobackNov 17, 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

Struggling with weight loss while fighting constant cravings? You're not alone. For many, the challenge isn't just losing weight—it's keeping it off. Weight loss coachNicole Collet has mastered both, maintaining a remarkable weight loss. "These meals haven't just helped me get lean. They've also helped me lose 130 pounds and keep it off for nine years," Nicole shares. Now, she reveals her practical meal plan that helped her lose 9.4 pounds in just four weeks.

The Science of Sustainable Weight Loss

Before diving into Nicole's meal plan, it's important to understand why her approach works. According to WebMD, successful weight management relies on setting SMART goals: Specific, Measurable, Action-based, Realistic, and Timely.

Nicole's results demonstrate this principle: "I started this cut Sunday, September 22nd. I weighed in at 166.4 pounds, and then this morning, it's Saturday, October 19th, and I weighed in at 157 pounds. So that's 9.4 pounds in four weeks," she says in her post.

Your Perfect High-Protein Breakfast (449 calories)

Nicole starts her day with a satisfying breakfast that keeps her full for hours. "I'm doing a cut to lean out for fall right now, and this breakfast is working wonders," she says. Her morning meal includes a whole wheat English muffin topped with powdered peanut butter and light jam, two slices of Butterball turkey bacon, and a meat lovers crustless quiche. This protein-packed breakfast delivers 34 grams of protein.

Smart Lunch Choices for Weight Loss (282 calories)

For lunch, Nicole creates a balanced meal that satisfies cravings while keeping calories in check. "When you're cutting, you want to add protein and flavor so that you feel satisfied and full," she explains. Her lunch features an English muffin with herb and garlic laughing cow cheese, cucumber spears, and Greek yogurt mixed with chocolate peanut butter protein powder.

Making Healthy Foods More Appealing

Nicole emphasizes the importance of making healthy foods more enjoyable. "I like Greek yogurt, but if it was just plain fat-free Greek yogurt with fruit, I would still eat it. But making it like a chocolate pudding with the protein or chocolate mousse is way better," she notes. She specifically recommends casein-whey protein: "Casein's a slower digesting protein, which I love for two reasons: keeps you fuller longer. Also, casein whey blends way better into baking stuff and also Greek yogurt."

Dinner That Satisfies Cravings (516 calories)

Nicole proves you can enjoy comfort food while losing weight. Her dinner features a creative meatball sub made with a whole wheat hot dog bun, lean meatballs, and marble cheese. "I was craving a sub and chips, so I decided I could go the protein chip route and then I get the best of both worlds," she shares. This satisfying dinner packs 45 grams of protein.

Smart Dessert Strategy (280 calories)

For dessert, Nicole creates a protein-rich pudding that satisfies sweet cravings. "What I like to do is take a regular pudding mix... use the whole pack of vanilla pudding and then I'm going to use two and an eighth cup of the Fair Life protein milk instead of regular milk. I add protein milk so that I bump up my protein," she explains. She tops it with fresh fruit and crushed low-calorie cookies for added satisfaction.

RELATED:6 Things These Doctors Want You To Know About “Nature's Ozempic”

Managing Cravings and Treats (125 calories)

Nicole demonstrates how to handle cravings realistically. "My head was really beating me up, saying there's not enough protein in it. Then I remembered not every meal has to be perfectly balanced. If I want something, it's better to build it into my meal plan instead of saying no, because then I'll end up eating five bags of something I didn't want to," she explains.

This approach aligns with WebMD's advice on sustainable weight loss. They recommend following the "80-20 rule: eat healthy foods 80% of the time, and whatever you like 20% of the time." This balanced approach helps make weight loss sustainable long-term.

The Exercise Balance

Nicole combines her eating plan with strategic exercise, doing "cardio five days a week for 50 minutes." She adapts her workout intensity as needed: "We've been doing one of those five days at the mall for gentler cardio just because as our calories get lower, you don't have as much energy. So this is a great way to have fun, little less energy expenditure, but still get the cardio in."

WebMD supports this approach, recommending at least 150 minutes of physical activity each week, including both cardio and strength training. They note that exercise not only helps with weight loss but also assists in maintaining that loss long-term while improving blood pressure, mood, and sleep habits.

Understanding Weight Loss Challenges

Why is Nicole's balanced approach so effective? WebMD explains, "The human brain is programmed to try to keep us from starving. So whenever you lose weight, your body instinctively tries to regain it." This is why her strategy of including satisfying foods and planned treats helps maintain long-term success.

RELATED:I'm a Psychologist and These 6 Tricks Will Finally Stop Your Emotional Eating

Daily Nutrition Breakdown

Total Daily Intake:

  • Calories: 1,662
  • Protein: 134g
  • Carbs: 167g
  • Fat: 52g.

The Mindset for Success

Nicole's final advice resonates with both personal experience and scientific backing: "Remember that weight loss isn't just about the number on the scale. It's also about heart and mindset. Fight through it, you can do it. Don't give up." WebMD confirms that "the most effective tool for reaching your weight loss goals is not a specific diet or exercise program. It's your mindset."

As medical experts stress, "Serious change doesn't happen overnight." Nicole's journey shows how combining enjoyable food choices with consistent exercise and realistic expectations can lead to sustainable weight loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Lost 44 Lbs by Doing These 3 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
John-Chapple1
By John-Chapple1Jan 30, 2025
John-Chapple1
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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.

Are you working out but not achieving your weight loss goals? According to one expert, you don’t need to slave away at the gym to lose weight. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new Instagram post, she reveals the three things she does instead. “How I stay lean while working out inconsistently,” she writes. CAN’T BE CONSISTENT WITH/ YOUR MOVEMENT?👇🏼Here’s how to still STAY LEAN!”

You Can Stay in Shape When You Are “Out of Routine”

“Ngl, the beginning of the year has been a whirlwind but in the best way possible. 2 months, 4 trips which means I’ve been out of routine for basically half of that time. It requires focus on overall lifestyle habits!” she says.

These 3 Things Will Help You Stay On Tracks

“But!!! I haven’t lost my results and l’ve managed to still stay fairly lean. if you’re not able to stay consistent with a workout routine because of travel, health reasons etc. here are 3 things you can do to stay on track with your progress!” she added.

Walking

Walking is the first thing you should do. “Walking is effective for staying lean because it is STILL a form of cardio and great for fat/ calorie burning weight management! It’s accessible, sustainable, and can be easily integrated into daily routines no matter where you’re at or how you’re feeling!” she says.

Doing What You Can

Next, she recommends just doing what you can. “You may think 10 minutes of working out is useless but the point is you need to do what you can when you can! Not only does any type of movement improve your mood, increase your energy etc. but I promise you quick movement can still be effective and keep you on track!” she says.

Limiting Sugar

Finally, limiting sugar will go a long way. “We all love a sweet treat here and there but cutting down on sugar while in an inconsistent movement phase can legit make a big difference on your body. Blood sugar levels will normalize which also helps with cravings, mood, energy & the list goes on. Also sugar is just empty (high) calories with 0 nutritional value so we ain’t about it.

Cut it out and see the wonders!” she writes. “So the next time you find yourself unable to stay consistent just know you can keep up with your progress while dedicating less time to moving your body.”

Stop Following Diets

In another recent post, she revealed five things she stopped doing to lose 44 pounds, starting with ditching diets. If you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

Next, don’t eat less even if you think it will help you lose weight. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

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

Stop Overdoing It with Exercise

Don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

“Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

Stop Setting Weight Loss Goals

“Stop having goals,” is her final tip. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” 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 Over 75 Lbs with These 6 Easy Habits

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothJan 30, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

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

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Healthy Body

7 Best Back Pain Exercises

Ask Doctor Jo
Copyright AskDoctorJo/YouTube
Christopher Roback
By Christopher RobackJan 30, 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.

That nagging back pain from sitting too long or lifting something awkwardly doesn't have to ruin your day. Whether it's from hunching over your desk or an overenthusiastic workout, relief is possible with the right stretches and exercises.

Physical Therapist and Doctor of Physical Therapy Doctor Jo has helped millions find relief from common aches and pains through her practical approach to physical therapy. With over 2 million YouTube subscribers, Dr. Jo specializes in creating easy-to-follow exercise routines you can do at home. Follow along with these expert-approved stretches to help ease your back pain today.

Start with the Pelvic Tilt for Core Engagement

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Begin by lying on your back with your knees bent. "The pelvic tilt is exactly what it sounds like—you're taking your pelvis and tilting it back," Dr. Jo explains in her post. Place your hands in the curve of your lower back and press down, trying to flatten your back against your hands. Hold this position for 3-5 seconds before releasing. Dr. Jo recommends starting with 10 repetitions to activate those core muscles.

Bridge Your Way to Better Back Health

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

After mastering the pelvic tilt, move on to bridge exercises. "Lift your hips up until you form a straight line with your body," Dr. Jo instructs. The key is controlled movement—lower yourself back down one vertebra at a time rather than dropping quickly. Start with 10 bridges, focusing on smooth, deliberate movements that help loosen tight muscles and promote healing.

Single Knee-to-Chest Stretch for Targeted Relief

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For this stretch, Dr. Jo recommends grabbing under your knee rather than over it to protect your joints. "Pull your knee toward your chest as far as comfortable," she advises. Hold this position for 30 seconds, then switch sides. Complete three sets on each leg, allowing yourself to feel a gentle stretch in your lower back.

Double Knee-to-Chest for Full Back Release

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Take the stretch further by bringing both knees to your chest simultaneously. "You should feel this stretch right underneath your lower back area," notes Dr. Jo. Hold for 30 seconds and repeat three times. Remember to grab underneath your knees if you have any knee sensitivity.

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

Trunk Rotations for Spinal Mobility

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Keep both legs together while lying on your back and rotate them to one side. Dr. Jo emphasizes keeping your upper body grounded while rotating: "Move only as far as comfortable, not to the point of pain." Hold each rotation for 3-5 seconds and complete five repetitions on each side.

Prayer Stretch for Full Back Extension

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Moving to your hands and knees, extend your arms forward into what Dr. Jo calls the prayer stretch. Reach as far forward as comfortable while lowering your head between your arms. Hold this position for 30 seconds, feeling the stretch along your entire back.

Finish with Yoga-Inspired Flow

Beautiful healthy female in black sports clothes snuggling to white terrier while practising Adho Mukha Svanasana. Cute dog experiencing boost in bonding with owner during yoga session at home.Shutterstock

End your routine with a flowing movement between plank, upward dog, and downward dog positions. "Hold each position for 3-5 seconds," Dr. Jo instructs. This dynamic stretch combination helps improve flexibility and strength throughout your back. Repeat the sequence 3-5 times. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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