Skip to content
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@celebwell.com.

The Best Tips to Improve Running According to Coach

Emma Mailer, a running coach, shares simple but effective tips that will majorly up your running game.

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.

Emma_Mailer_em_fitx8
Fact-Checked

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

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

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

Are you running all wrong? Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running and regularly shares videos offering advice on how to make the most of your running workouts. In a few recent videos, she shared a few helpful tips, revealing that prior to finding her health strides, she only ran to “burn calories” and that her runs were “fueled by rice cakes and black coffee.” Here are her tips – and also what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, has to say about them.


Take Running Gels

Emma_Mailer_em_fitx14em_fitx/TikTok

“I take gels during my runs to make sure I have enough energy,” says Emma. What are running gels? According to Collingwood, they are a great way to get quick energy during runs or any endurance exercise lasting more than about an hour. “They are a concentrated source of carbs and have some electrolytes,” she explains.

“I always recommend drinking some water when you take the gel to prevent stomach upset. If you’ve never had one before, take just half the gel, fold it over and tuck it into a pocket and have the other half 20-30 minutes later.”

Once you get used to taking gels and you feel like you want the whole thing you can take it. “Depending on how long you will be running, most people take one gel per hour in addition to some sports drinks with more electrolytes,” she adds.

RELATED: Dana Linn Bailey Shares 3 Secret Tips That Will Transform Your Backside

Eat a Big Breakfast Before and After

Emma_Mailer_em_fitx13em_fitx/TikTok

“I always eat a big breakfast before and straight after my runs to help with recovery,” Emma continues. “Trying to eat a combo of carbs, fruit/veg and protein within 30 to 60 minutes after the run is ideal for quick replenishment into the muscles,” says Collingwood.

Don’t Neglect Strength Training

Emma_Mailer_em_fitx4em_fitx/TikTok

In another TikTok she reveals 3 mistakes to avoid if you are a new runner. The first? “Neglecting strength training.” Strength training helps “correct imbalances and weakness that can happen with running as well as helping with injury prevention by helping to stabilize the joints,” explains Collingwood.

Don’t Overdo It

Emma_Mailer_em_fitx8em_fitx/Instagram

The second mistake is “Doing too much too soon.” Collingwood agrees that if you “ramp up your mileage too quickly” you set yourself up for injury. “Try to increase mileage by only about 10 to 15 percent each week,” she says. “Give yourself at least one rest day and try to also do cross training instead of running every single day for your exercise.”

Related: This Is Exactly How to Lose Body Fat This Year

Make Sure to Eat Enough

Emma_Mailer_em_fitx11em_fitx/TikTok

And finally, the last mistake is under fueling. “Not getting enough calories throughout the day can leave your body at risk of fatigue and injury,” explains Collingwood. “Under fueling during long runs can definitely lead to running out of energy and not being able to complete the mileage, not to mention just feeling lousy and poor recovery.”

💪🔥Body Booster: Before going for a long run, make sure your body is fueled with everything it needs.

@em_fitx

its the mental glow up for me #edrec0very

More For You

Fact-Checked

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

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

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

Are you running all wrong? Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running and regularly shares videos offering advice on how to make the most of your running workouts. In a few recent videos, she shared a few helpful tips, revealing that prior to finding her health strides, she only ran to “burn calories” and that her runs were “fueled by rice cakes and black coffee.” Here are her tips – and also what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, has to say about them.


Take Running Gels

Emma_Mailer_em_fitx14em_fitx/TikTok

“I take gels during my runs to make sure I have enough energy,” says Emma. What are running gels? According to Collingwood, they are a great way to get quick energy during runs or any endurance exercise lasting more than about an hour. “They are a concentrated source of carbs and have some electrolytes,” she explains.

“I always recommend drinking some water when you take the gel to prevent stomach upset. If you’ve never had one before, take just half the gel, fold it over and tuck it into a pocket and have the other half 20-30 minutes later.”

Once you get used to taking gels and you feel like you want the whole thing you can take it. “Depending on how long you will be running, most people take one gel per hour in addition to some sports drinks with more electrolytes,” she adds.

RELATED: Dana Linn Bailey Shares 3 Secret Tips That Will Transform Your Backside

Eat a Big Breakfast Before and After

Emma_Mailer_em_fitx13em_fitx/TikTok

“I always eat a big breakfast before and straight after my runs to help with recovery,” Emma continues. “Trying to eat a combo of carbs, fruit/veg and protein within 30 to 60 minutes after the run is ideal for quick replenishment into the muscles,” says Collingwood.

Don’t Neglect Strength Training

Emma_Mailer_em_fitx4em_fitx/TikTok

In another TikTok she reveals 3 mistakes to avoid if you are a new runner. The first? “Neglecting strength training.” Strength training helps “correct imbalances and weakness that can happen with running as well as helping with injury prevention by helping to stabilize the joints,” explains Collingwood.

Don’t Overdo It

Emma_Mailer_em_fitx8em_fitx/Instagram

The second mistake is “Doing too much too soon.” Collingwood agrees that if you “ramp up your mileage too quickly” you set yourself up for injury. “Try to increase mileage by only about 10 to 15 percent each week,” she says. “Give yourself at least one rest day and try to also do cross training instead of running every single day for your exercise.”

Related: This Is Exactly How to Lose Body Fat This Year

Make Sure to Eat Enough

Emma_Mailer_em_fitx11em_fitx/TikTok

And finally, the last mistake is under fueling. “Not getting enough calories throughout the day can leave your body at risk of fatigue and injury,” explains Collingwood. “Under fueling during long runs can definitely lead to running out of energy and not being able to complete the mileage, not to mention just feeling lousy and poor recovery.”

💪🔥Body Booster: Before going for a long run, make sure your body is fueled with everything it needs.

@em_fitx

its the mental glow up for me #edrec0very

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.

Getting lean doesn't always require intense cardio sessions. Emran Saiyed, fitness expert and founder of "The Dad Bod Deleter" brand, transformed his body from 28% to 12% body fat using a surprisingly simple approach. His method focuses on sustainable habits that work for busy people. Ready to learn how walking could be the key to your transformation?


Why Walking Wins Over Running

"Walking is easier and more sustainable for dads evolved fitness levels and ages," says Emran in his post. "It puts less stress on your joints and muscles compared to running, and you lower the risk of injuries as well." He emphasizes that while running burns more calories, it requires higher cardiovascular endurance and puts more stress on your body.

Protect Your Muscle Gains

"Running can make your resistance training sessions less effective, hindering muscle retention and growth," Emran warns. "Personally, I prefer walking because it allows me to train harder in the gym without affecting my recovery." He notes that in the past, excessive cardio depleted his recovery capacity.

Prioritize Your Recovery

"Let's say you're lifting three to four times a week. Walking will help you recover faster," Emran explains. "It improves your blood flow and reduces muscle soreness as well." This gentle approach to cardio supports rather than hinders your primary fitness goals.

Start Smart, Stay Safe

For those looking to lose substantial weight, Emran advises against jumping into running. "Walking can be way easier to burn calories and lose weight, especially for people who are overweight and want to lose like 20, 30, 40, 50 pounds," he shares. "Running can be added later, but it is not the best choice when you're starting out."

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

Avoid Common Injuries

"Running might not be the best option for you, especially if you have some type of injury, aches, pains, some type of tightness," Emran cautions. "Running can make those issues even worse, especially when you combine it with weight training." He's seen how this can backfire: "Eventually it could actually stop you from training your lower body because you're injured, causing muscle loss while you're trying to lose weight."

Manage Your Hunger Response

"Some people may feel less hunger after 15 to 30 minute cardio session, however, other people like me feel much hungrier after a 30 to 45 minute session," Emran notes. He emphasizes that increased hunger can make dieting harder: "The more hungrier you get, the more you'll eat, which can really slow down your fat loss progress."

Control Your Appetite

"Picking the right activity can help you control hunger, especially if you are someone like me who gets hungrier if they do intense cardio," Emran explains. "But if you're less hungry after a cardio session, then you're more than welcome to do more of it. But you have to be careful because increased cardio will lead to more hunger and then it is going to be very hard for you to maintain calorie deficit."

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Build a Sustainable Routine

"For me, walking is part of my life. I enjoy it is my lifestyle," Emran shares. "Whether I'm cutting or bulking, walking creates a positive mindset that keeps me consistent." He stresses that enjoying your chosen activity is crucial: "If you don't enjoy an activity, please consider switching it to something you do enjoy. This simple change can make a huge difference in your fitness journey."

Consider the Mental Impact

"Think about if you enjoy running or if you dread it," Emran advises. "If running drains your willpower, it can also negatively impact other areas of your life, like your diet and work." This psychological aspect of exercise choice often gets overlooked but can significantly impact your results.

RELATED: Kelsey Rose Flaunts Washboard Abs and Reveals 3 “Secret Sauce” Moves

Focus on Resistance Training

"If you want to get to 15, let's say 12 to 15% body fat, you need to prioritize resistance training first and everything else kind of aids in that process," Emran emphasizes. Walking supports this goal by improving recovery without compromising your primary training focus. He concludes that understanding your capacity to endure different activities is key to sustainable results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

The 12-3-20 method is a viral treadmill routine coined by fitness influencer Lauren Giraldo, who lost 30 pounds with this method. So what exactly is it? You simply get on a treadmill, set the incline to 12 percent, and walk for 30 minutes at 3 miles per hour. Giraldo did the workout five times a week and was stunned by the results. “Personally, I noticed the change first in my face,” Giraldo says on TikTok. “This workout definitely requires some time to get used to it so I would recommend either breaking it up into two halves and working your way up to that 12 percent incline.” There’s no doubt the method is effective—just ask Giraldo! Here’s everything you need to know about 12-3-20 and how to make it a success for you.


Walking For Fat Loss

Back view of a hipster girl walking on city streetShutterstock

The 12-3-20 method is essentially an intense walking workout. “The faster, farther, and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Benefits of Incline

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

There are many benefits to walking on an incline. "I like to use inclines within the general warm-up phase of a training session when we’re trying to reach a specific heart rate quickly," personal trainer Chance Ruggeroli tells Texas Health. "However, walking at an incline can be a great exercise on its own. It is an excellent substitute for those recovering from injury, trying to reduce the impact on their joints, or to get an efficient workout within a small window of time.”

It’s Not Easy

@laurengiraldo

Game changer honestly

Fitness newbies might struggle with the method, as Giraldo warned. “It’s definitely on the harder side,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “That’s a steep incline — and it’ll really feel like it’s over 30 minutes.”

4. Get the Right Shoes

Hiking in the mountains. Female legs with sports shoes and backpack running on a trail mountain, close upShutterstock

“Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock,” says the Mayo Clinic. “Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather.”

Don’t Hold On to the Treadmill

Legs on treadmill.physical therapyShutterstock

Holding onto the treadmill can undermine your results. You burn less calories by holding on to the rails, and it can slow down your efforts. Try to keep your arms moving instead of gripping onto a bar.

Stay Hydrated

Exhausted woman in sportswear sitting box at fitness training in dark gym. Fit girl drinking water sports bottle at cardio workout. Tired athlete resting at sport club. Female bodybuilder making breakShutterstock

Keep water handy—the 12-3-20 workout is intense and you might need it. Get enough water before, during, and after your workout. Dehydration can undermine your workout results and is dangerous for your health.

Get a Decent Sports Bra

@laurengiraldo

I’ve told myself running is “not for me” my entire life. I’ve viewed it as something only super fit people really do. Sometimes i have to remind myself im not the same girl i was in highschool. I may not have felt healthy, fit, or capable then but i’ve put in years of work and have come a long way. I’m stronger, i’m healthier, i’ve grown and birthed a whole human…i can run.

Ladies, this is important—it’s so much easier to exercise when your clothes support you correctly. “One secret to a good sports bra is fit,” says Nichola Renwick, Senior research associate, University of Portsmouth, via The Conversation. “It has been reported that 70-100% of women are not wearing the correct bra size. It might be that you are a different size in different brands, so the best way to make sure you are wearing the correct bra size is to follow the best-fit criteria.”

RELATED:15 Superfoods That Firm Sagging Skin

Be Consistent

Giraldo does the 12-3-20 method five days a week, staying consistent with her exercise. That fits right in with the CDC’s recommendation for 150 minutes of moderate-intensity physical activity a week. “We know 150 minutes of physical activity each week sounds like a lot, but you don’t have to do it all at once. It could be 30 minutes a day, 5 days a week,” says the CDC.

Listen to Music

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Music can take your mind off your workout in a good way. Especially if it’s motivational with a strong beat. “Studies show that faster-paced music tends to help improve athletic performance when a person engages in low-to-moderate level exercise, either by increasing distance traveled, pace, or repetitions completed,” according to the National Center For Health Research.

RELATED:15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight

Be Mindful of Calories

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

The 12-3-20 method is a great workout, but don’t forget about your calories. “Simple swaps can make a big difference when it comes to cutting calories,” says the Mayo Clinic. “For example, you can save 60 calories a glass by drinking fat-free milk instead of whole milk.”

Food For Fitness

Eat the right food before your 12-3-20 workout to fuel your fitness. “Before a workout, choose carbohydrates that are higher in fiber, so they release their energy slowly, and lean protein,” says the British Heart Foundation. “You can get away with not eating before an exercise session if it is low-intensity or less than an hour.”

Listen to a Podcast or Audiobook

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

If 30 minutes on a treadmill seems monotonous, try an audiobook or a podcast. This will keep you distracted and help the time go faster. A favorite TV show also works!

Refuel After Your Workout

@laurengiraldo

Replying to @Leah Esper grocery shop w me…carrot cake deserves more love

“Refuel after your workout with lean protein, healthy carbs — such as a turkey sandwich on whole grain bread — and plenty of water so your body can recover more quickly,” says the American Heart Association.

Energy Boosting Workouts

Group of Six Athletic People Running on Treadmills, Doing Fitness Exercise. Athletic and Muscular Women and Men Actively Workout in the Modern Gym. Sports People Workout in Fitness Club. Side ViewShutterstock

The more you exercise, the better you will feel. “In addition to helping your body create and use energy, regular exercise promotes better nighttime sleep,” Toni Golen, MD, tells Harvard Health. “Deep sleep is crucial to your overall health and to feeling well rested and energetic when you wake up in the morning.”

RELATED:16 Simple Exercises for Weight Loss From a Former Olympian

Take your Time

Person sitting in an exercise room checking the time on a smartwatch with gym machines behind herShutterstock

You don’t have to do the workout exactly as Giraldo does. “You don’t have to start there,” says Lawton. “Make adjustments based on your health, your fitness and how you’re feeling.”

💪🔥Body Booster: Walking is one of the best low-impact workouts you can do. Start slow and build up.

Close up of male and female athlete standing with arms crossed.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Starting a fitness journey can be tough, but you’re not alone. Whether you want to lose weight, build muscle, or just get healthier, these tips will help you get started. Swedish wellness expertMagnus Lygdback, who has coached many celebrities, has some advice for beginners. We’ve also included tips from other Body Network experts. Their combined advice will help you understand fitness and nutrition better.


Debunking the Low-Carb Myth

Contrary to popular belief, a low-carb diet isn't necessarily the best for all body types. Lygdback explains in his video, "There's no evidence supporting that a low-carb diet would be better than a high-carb diet. As long as you eat enough protein and veggies, fat and carbs are both fuel for the body." The key is finding the right balance that works for you.

Start with Less Incline

@fitwithbay

So excited to have another training option out for you!! 🫶🏻 #Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #workoutsformoms #workoutsforwomenbywomen #homeworkoutsformoms #gymworkoutsforwomen #workoutappforwomen

Baylee, a fat loss coach, recommends, "Start off slowly and build up your incline. You will still get benefits of your workout if you are on a 3 incline or a 6 incline, so long as it's challenging to you."

Running and Muscle Preservation

Many worry that running will "melt" their muscles, but Lygdback reassures us this isn't the case. He clarifies, "You can sprint, do 5K, or even long-distance running as long as you fuel up." The key is ensuring your body has enough fuel to support both your running and muscle maintenance.

Gradually Increase Speed

@fitwithbay

#Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #fatlossformoms #fatlossforwomen

Baylee also suggests, "Build up your speed. Once it gets easy, increase the speed so that you can continue to progress and continue to challenge yourself."

Smart Superset Strategy

While not a huge fan of supersets overall, Lygdback does have a favorite: "I like to superset arms, going from a bicep exercise straight into a tricep exercise." This approach can be an efficient way to work complementary muscle groups.

Avoid Handrail Dependency

Fitness influencer Laci Renee advises, "Don't hold the handrails. You are undoing the work needed to walk on an incline."

Home Gym Essentials

For those unable to access a gym, Lygdback recommends starting with "a bench, some free weights, and something that can help you work your back and shoulders." This basic setup can provide a solid foundation for home workouts.

Perfect Your Posture

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.Shutterstuck/fizkes

Fitness trainer Julie recommends, "Lean forward slightly, hinging on your hip" and "Stand up tall, as you are losing core engagement and not bringing your heart rate up by slouching."

Addressing Joint Pain

Modern rehabilitation physiotherapyShutterstock

If you're experiencing joint pain during exercise, Lygdback advises against self-diagnosis. "See a professional who can find out what's going on in your knee," he suggests. It's crucial to address the root cause rather than attempting to stabilize the joint blindly.

Try Interval Training

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Fitness influencer Deanna shares her routine: "I do incline 12 with speed 3 for 10 minutes, take a 5 minute break to incline 2 with speed 2.5. I do this 3 times."

The Coffee Conundrum

Pouring Cream into a Cup of CoffeeShutterstock

Good news for coffee lovers: Lygdback notes, "There's a lot of health benefits to coffee, including potential protection against Alzheimer's, Parkinson's, and various forms of cancer." However, he advises staying hydrated and listening to your body's response to caffeine.

Engage Your Core

Taylor Donoghue advises, "Squeezing your core while walking 12/3/30 on the treadmill always helps me tighten and firm my stomach while also promoting good posture."

The Belt Debate

Lygdback cautions against overreliance on weightlifting belts: "If you don't need to wear a belt, don't do it." He explains that belts can disconnect your core from the rest of your body, potentially leading to injuries in everyday activities.

Make Workouts Entertaining

To make time pass faster, Taylor Donoghue suggests, "Try and watch a show instead of counting down the minutes."

Balancing Alcohol and Fitness

Young and cheerful couple in music festival.Shutterstock

When it comes to alcohol, Lygdback advises moderation: "It's better to drink whatever you like and not drink all the time instead of going with a 'healthier' option and drinking a ton of them."

Dress for Success

Personal trainer Lucy Lismorerecommends, "When I got home, I literally got straight into my exercise gear. That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise."

Beyond Walking

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

While walking combined with a healthy diet is beneficial, Lygdback suggests it may not be enough for optimal health. He recommends incorporating strength training: "Get a good lift in once or twice a week."

Listen to Your Body

Lygdback emphasizes the importance of individual needs: "It's highly individual. There are many females that have better metabolism than other men and vice versa."

Timing Your HIIT

Regarding high-intensity interval training (HIIT), Lygdback prefers shorter intervals before strength training: "It warms me up and prepares me for my strength session."

Prioritize Lifting

close up of man holding weight in gymShutterstock

Julie also suggests, "If your goal is to build lean muscle — or tone – don't do it before lifting. Conserve your energy and lift first."

Carbs and Weight Loss

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Dispelling another myth, Lygdback confirms, "You can eat carbs and lose weight. It all comes down to the proportion of macros and your total calorie intake."

Focus on Nutrition

Man shopping in supermarket while pushing shopping cartShutterstock

When it comes to weight loss, Lygdback stresses, "Nutrition is the most important. Losing weight means that you're in a calorie deficit."

The Six-Pack Secret

For those seeking abs, Lygdback emphasizes the importance of nutrition: "We all have a six-pack underneath our layer of fat. It really comes down to nutrition."

Be Patient with Progress

Beautiful woman checking her body shape in a mirror.Shutterstock

Lygdback reassures beginners, "You might feel like you're getting a little bit bigger because your muscles will bind a little more fluid, but that will pass. Give it a few weeks."

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

Weight Training for Women

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Addressing a common concern, Lygdback assures, "Weight training will not make you bulky. As a female, it is really hard to build a lot of muscle mass."

Stay Consistent

Above all, Lygdback encourages consistency: "It's better to train regularly, even if for shorter periods, than to have sporadic, intense workouts."

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Balancing Sets and Reps

Lygdback advocates for a mix of high and low reps: "I like to combine low weight, higher reps and high weights, lower reps, depending on the muscle I'm targeting."

Full-Body Workouts

Full-length portrait of middle aged sportsman having training and doing rope jumping outdoors. Sport, fitness, street workout concept. Horizontal shotShutterstock

On the frequency of full-body workouts, Lygdback advises, "If you're doing five days a week, I would not do full-body workouts. If you're doing twice a week, then I would consider it."

Age is Just a Number

Cropped photo of a plate with birthday cake in woman's handsShutterstock

Lygdback debunks the myth that you're too old to get fit after 30: "I've had 70-year-olds who I helped get in awesome shape. It's never too late."

Short and Effective Workouts

Contrary to popular belief, Lygdback states, "You don't need to train at least 30 minutes for it to be effective. Step into the gym with me for 10 minutes and I'll show you."

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Pre-Workout Nutrition

On training on an empty stomach, Lygdback advises, "If you want to build muscle mass and get stronger, I would make sure to have food in my stomach."

Don’t forget that everyone's fitness journey is unique. Use these tips as a guide, but always listen to your body and consult with professionals when needed. With patience, consistency, and the right approach, you'll be well on your way to achieving your fitness goals. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Young beautiful woman wearing fashion sports wear doing exercise on mat at loft gym, top view.
Shutterstock/Alena Ozerova
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As the Founder and Head of Lifestyle at Alta Coaching, an online fitness and nutrition program for busy professionals, I know the best thing to do to get in the best shape ever is have a plan. First, you need to make a plan for when to exercise. Then, you need to make a plan for how to exercise. Read on to discover how exactly to execute both—and what not to do—so you can get into your best shape.


1. When to Exercise

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

One strategy that works well is to pick one day each week to block off time on your calendar for the upcoming week. Friday or Sunday usually work best. Although it sounds simple, having exercise blocks on your calendar helps keep you accountable. Blocking your calendar also helps prevent other people from scheduling over that time. If you try to fit it in exercise when you can, you are letting other people have a say in your own health. The most important factor in a successful fitness routine is consistency, so if you can block off time every week you will improve your fitness. (In addition to my multiple certifications in fitness and nutrition, I was able to get into the best shape of my life much later in life when I was a busy parent. It’s never too late to get in shape and I love helping other people do the same. I was not a college athlete and I know what it’s like to be intimidated walking into a gym. )

2. How to Use That Time Wisely

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Once you have that time blocked off, the next step is to use it wisely. Avoid just walking into a gym and wandering around picking up random equipment. Or if you’re working out at home, avoid just scrolling through YouTube or Instagram and seeing what workout comes up that might be a fit. Instead, try to adhere to a structured program that lasts for 8-12 weeks. This will keep you on track for one specific goal and avoid wasting time. If your goal is to lose weight, find a program that prioritizes burning calories and includes some element of resistance training. If your goal is to build muscle, find a plan that will prioritize progressive overload week over week so you can make progress every time you walk into the gym or exercise at home.

RELATED:10 Foods That Grow Muscle Fast

3. Warm Up

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

One common mistake is not warming up. If you remember life before smartphones, you’re too old to skip the warmup! A proper warmup only takes a few minutes and it sets you up for better progress, prevents injury, and can help activate underused muscles such as your glutes or mid-back so they’re recruited properly when exercising. The best warmup is a 5 minute dynamic warmup, which is similar to a yoga flow. It involves moving all parts of your body in all different directions so your joints and muscles are prepared for exercise. For example: a downward dog into a pushup, followed by side planks, followed by mountain climbers, high knees, high kicks, arm circles, and hugging yourself. Feel free to have fun with this.

4. Don't Train Until Absolute Failure

Very beautiful teenage girl resting and getting motivated between sets of barbell squats in gym. She keeps her eyes closed.Shutterstock

Another common mistake to avoid is training until absolute failure. Squeezing out one last rep increases your risk of injury or developing more muscle imbalances. This action can recruit the wrong muscles to help push out that last rep. Instead, focus on good form and going to 1-2 reps less than failure. This allows you to recover faster, avoid injury, and build proper muscle balance which improves long-term health. Nothing kills your consistency more than having an injury.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

5. Stick to the Plan

Workout Training Exercise Plan And Daily ScheduleShutterstock

The third common mistake is worrying about variety. Sometimes, sticking to the same 10-15 exercises each week is the best place to start. This allows you to complete your workout quickly and best measure your progress week over week. If you constantly change your movements, you may forget how much weight you did the week before or get intimidated and confused. Variety is something to introduce down the road once you’ve nailed your routine consistently.

6. It's Never Too Late!

There was a study done in Sweden looking at the fitness level of people in their 80s. The people in their 80s who had been cross-country skiing consistently over several decades had incredible cardiovascular and bone strength. They had the same oxygen output as healthy males in their early 20s. Someone in their 80s as fit as someone in their 20s! The people in their 80s who were not consistently skiing could not live alone and were in much poorer health overall. This is just one study that shows it’s not too late to start and you can still be as healthy or healthier than someone in their 20s as long as you are consistent. The secret to being healthy at any age is to keep moving and you’ll never stop. If you enjoyed this article, don't miss 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

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

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

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

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

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

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.