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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.

Fitness Coach Lost 44 Pounds by Working Out “Inconsistently” and Doing These 3 Things Instead

You don’t need to sweat endlessly to achieve results.

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By John-Chapple1Jan 30, 2025
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Laura Denys laura.fitwoman
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By John-Chapple1Jan 30, 2025
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Fitness & Workouts

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.

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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
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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

Fitness Coach Lost 44 Pounds When She Stopped Doing These 5 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothJan 21, 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.

Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, 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

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “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.

Stop Overdoing It with Exercise

Also, 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

And, you don’t have to go to extremes with your diet. “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.

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

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “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.

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 Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

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Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.

She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

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In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

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“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Nutrition & Diet

I Stopped Doing These 3 Things and Lost 40 Pounds

Alexandra_alexx.fitt10
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothAug 10, 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.

Online fitness coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about her weight loss. In her many viral videos, she reveals the simple but effective changes she made to her lifestyle that enabled her to drop the weight fast. In a new Instagram video, she gets specific about the “3 things” she “stopped doing to lose 40 pounds.”

She Stepped Away From the Scale

The first thing Alex did was stop weighing herself, she writes. “Why? The scale was messing with my head, so I threw it off my balcony.”

She Stopped Counting Calories

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Lots of health experts recommend counting calories, but that didn’t work for Alex. “I stopped counting calories and stuck to a schedule. I ate breakfast at 8 a.m., a snack at 11, lunch at 1, a snack at 3, and dinner at 6. And yeah, your schedule may be different, but if you have 5 minutes to check TikTok or like this post, you have 5 minutes to grab an apple or pick up a protein bar and throw it in your purse,” she writes.

Related: I'm a Dietitian, and These Are 7 Foods You Should Never Eat

She Stopped Doing Workouts She Hated

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

Her third lifestyle change? “I stopped doing the workouts I hated,” she claims. I remember I’d always do 40 minutes on the Stairmaster (it didn’t help me lose weight, only raise my cortisol levels), and on the days I was lazy, I’d skip the gym altogether just because I didn’t want to do cardio. Now, my only cardio is walking.”

Her advice? “Start implementing a routine that makes you happy and works for you, not anyone else,” she concludes the post.

Here’s How She Used Walking for Weight Loss

woman walking towards unknown placesShutterstock

As for exercise, in some of her other videos, Alex elaborated on how walking helped with her weight loss. Not only would she walk for 20-30 minutes in the morning, but she would take a short 10-15 minute walk after lunch.

Related: 5 Habits from Fitness Trainer Krissy Cela that Could Change Your Life

Try to Walk 30 to 60 Minutes a Day, Says Another Expert

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“You can do 30-60 minutes all at one time, or you can do a few 10-15 minute bouts of exercise throughout the day. Whatever works for you,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Either way, you are raising your metabolism and teaching your body to burn calories.”

💪🔥Body Booster: Just because experts recommend habits, like counting calories, weighing yourself, or doing specific workouts, doesn’t mean they will work for you. If they don’t, make changes accordingly.

Nutrition & Diet

7 Signs Your Body Needs More Protein

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Christopher Roback
By Christopher RobackJan 29, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓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 experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.Shutterstock

"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

Senior beautiful woman sitting sick on sofa at home. He coughs, covers his mouth with his hand, holds his chest. Feels pain, suffers from asthma, allergies, flu, cold.Shutterstock

"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

Chicken Breast on Food Scale with Mushrooms and Spinach​Prepare Strategies for PlateausShutterstock

Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 High Protein Breakfasts to Shed Fat

keith ozment fit coaching
Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothJan 29, 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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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, 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.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Kelsey Wells Shares Important PSA About Achieving Visible Abs

kelsey wells
Copyright kelseywells/Instagram
Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you trying to achieve a chiseled midsection? One famous fitness trainer and influencer has an important PSA about it. Kelsey Wells is a Sweat trainer and influencer with over 3.1 million followers on Instagram alone. In a new social media post, she pops the lid open on many of the tips she has been reading online about achieving an ab fab figure. “3 foods I stopped eating to reveal my abs,” she writes as a joke, revealing the truth about getting great abs.

Most of What You Read Is BS, She Claims

“CAN WE BE SO FOR REAL RIGHT NOW !!!! I have been seeing so many reels beginning with this exact prompt (or equally unfounded and uneducated ones), and you know what?” she writes. “The young woman I was from pretty much 15-25 would have SAVED THEM ALL then STARVED MYSELF to do whatever bs they prescribed. PLEASE take these reminders to heart ok ILYSM!!!”

Nutrition Is Individual

First, nutrition is individual. “Anyone telling you there is only ONE right and best way to eat for EVERY body in EVERY phase of life, is mistaken. There are many ways of eating that CAN be right and best for YOU to reach YOUR goals, and they may shift and change as you do,” she says.

Follow These 3 Food Rules

There are three food rules you should follow, however. “The only OVERARCHING nutrition advice I think can benefit everyone is to EAT PROTEIN, EAT PLANTS, and STAY HYDRATED!” she writes.

Change Your Mental Relationship With Food

“I will die on this hill— THE KEY TO A HEALTHY DIET IS YOUR MENTAL RELATIONSHIP WITH FOOD,” she says, noting that eating disorders are “(devastatingly) more prevalent than ever. NOTHING you could eat is as unhealthy as SHAMING yourself for eating or equating your WORTH to what you put in your mouth.”

Extreme Restrictions Rarely Work

“Extreme restrictions almost always lead to a negative road. Unless your DOCTOR advices you to cut out whole food groups, I would suggest flexibility and moderation,” she continues.

Visisble Abs Have to Do with Body Fat Percentage

Next, having “visible abs” is NOT achieved through eating or not eating any one specific food, per Wells. “It is simply due to having a low enough body fat percentage for them to show— which varies. The surest way to achieve this body composition shift is through strengthening your core muscles and being in an overall caloric deficit. Anyone pedaling ‘lose belly fat’ etc is full of b S because genetically our bodies store fat differently and we don’t get to choose from which areas we lose or store our body fat first,” she writes.

You Can’t Determine Health by Appearance

“LAST BUT NOT LEAST !!!! You CANNOT TELL BY LOOKING AT SOMEONE how HEALTHY they are! Or if/to what extent they are struggling with the whole host of mental struggles that diet culture rhetorics instigates and propel. Move your body out of love and gratitude for your body. Safeguard your mind. Redefine fitness!!!!!” she writes. 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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