Skip to content
Nutrition & Diet

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol

Do them the next day after drinking and you will not gain weight, she says.

Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Nutrition & Diet

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. 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.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. 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.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

sustainable-weight-losslose fat

More For You

Nutrition & Diet

4 Ways to Avoid Weight Gain While Drinking Alcohol

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. 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.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. 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.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Fitness Coach Reveals 4 Mistakes Preventing You From Losing Weight

Kim Schlag kimschlagfitness
Copyright kimschlagfitness/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you struggling to lose weight? You might be making a mistake that is getting in the way of your progress, according to an expert. Kim Schlag is a midlife and menopause fitness specialist who helps clients achieve their weight loss goals. In a new post, she discusses the main ways people complicate weight loss and reveals what to do about it. “Ways you are making weight loss harder than it needs to be,” she writes. “Want weight loss that’s less complicated?” she asks, going into revealing the answers.

Stop Playing “Macro Tetris"

The first way you may be overcomplicating weight loss is by spending too much time calculating marcos. “Stop playing macro Tetris because research indicates that when calories and protein are equal you can lose weight just as well with a lower fat/higher carb diet as you can with a lower carb/higher fat diet,” she says.

Instead, Keep It Simple

What should you do instead? “So keep it simple,” she responds. “Track your calories and protein and then let carbs and don’t worry about tracking carbs and fat.”

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

Don’t Make Spontaneous Decision

“Do you make your most important work decisions for big projects shooting from the hip? Likely you strategize & plan ahead. Do the same with the project of losing weight,” she says. “Deciding as you go what to eat complicates the process and sets you up for success at hitting your deficit calories and protein target.”

Instead, Try Meal Planning

One great way to do this is meal planning. “My most successful Fitter After 40 members & 1-1 online clients PRELOG THEIR MEALS the night before,” she says.

Eating Out Multiple Times a Week

And, the third mistake you might be making? “Eating out multiple times a week if you’re struggling to stay in your deficit calories is like going to Target & Home Goods many times per week when you’re struggling to keep to your budget,” she says.

Instead, Eat Out in a Defiicit or Eat More Meals at Home

“The calories add up fast eating out,” she says. “Way more butter and & oil hidden in there, outrageous portion sizes, and the easy-to-add-on bread, appetizers, dessert & drinks. Eating out in a deficit is a skill that takes practice to learn, and if you haven’t mastered your deficit calories in your home setting, you will likely struggle even more with take-out or restaurant meals. Prep & eat more meals at home.”

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

Finally, Eat the Same Meals Deal

She offers an extra mistake. “Bonus way you’re making weight loss harder than it needs to be: you’re coming up with different meals every day. Girl, put those meals on repeat!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Worst Alcoholic Beverages to Lose Weight

Dillon Swinney builtbydillonn
Copyright builtbydillonn/Instagram
Leah Groth
By Leah GrothFeb 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you trying to lose weight but don’t want to quit drinking? You might not have to. However, particular spiked drinks will prevent you from achieving your weight loss goals. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle eating foods they love. In a new post, he discusses the drinks to avoid if you want to lose weight. He titled the post: “5 Worst Alcoholic Beverages If You’re Trying to Lose Belly Fat.”

He Doesn’t Recommend Drinking If You Are Trying to Lose Fat

“This one’s for my alcohol drinkers on a weight loss journey who still want to have a good time! While I don’t recommend drinking alcohol if you’re focusing on fat loss, if you do choose to drink, make sure to avoid these five!” he says.

Espresso Martini

Bartender preparing Espresso Martini at bar counter, closeup. Alcohol cocktail

Shutterstock

A shot of espresso might keep hunger at bay, but don’t be tricked into thinking an espresso martini will do the same.

Calories: 300-350 calories per serving

Why: “Coffee liqueur, vodka, and syrup make this drink high in sugar and calories, adding up quickly on your calorie count,” he writes.

Long Island Iced Tea

Cocktail Long Island Iced Tea on brown wood table

Shutterstock

The New York-themed classic isn’t really like drinking a glass of unsweetened iced tea, says Dillon.

Calories: 500 calories per serving

Why: “A mixture of multiple liquors and sugary mixers—this is a calorie bomb,” he writes.

Margarita

Two cocktail glasses in man and woman hands. Margarita and mojito cocktail

Shutterstock

Margaritas are a fun Mexican-themed drink but consider ordering a skinny version for weight loss.

Calories: 300-600 calories per serving

Why: “Sugar-packed lime mix and tequila, making it a high-calorie drink that’s hard to fit into a fat-loss plan,” he claims.

Frozen Daiquiri

Strawberry Daiquiri drink alcohol

Shutterstock

Frozen daiquiris might be fruity and refreshing, but they won’t help you lose weight, per Dillon.

Calories: 500-600 calories per serving

Why: “A sugary mix of rum, fruit juice, and syrup. The frozen version is high in both calories and sugar,” he says.

Sweet Wine

Turin, Piedmont, Italy -10-24-2009- The "Wineshow Fair". Tasting white sparkling wine Moscato d'Asti.

Shutterstock

While wine generally offers some health benefits in moderation, stay away from sweet wine, says Swinney.

Calories: 250-300 calories per glass

Why: “Sweet wines like moscato are high in sugar and can spike insulin, making fat loss harder,” he says.

Wines He Recommends: Pino Noir

Close-up of beautiful woman smelling red wine from glass with closed eyes, Pino Noir

Shutterstock

In another post, he reveals 5 wines you should stick to instead, starting with Pinot Noir. “High in resveratrol, an antioxidant that supports heart health,” he says.

Calories: 120 per 5oz

Carbs: 3-4g

Alcohol Content: 12-14%

Sauvignon Blanc

Stylish female holding glass with white wine

Shutterstock

Sauvignon Blanc is another option. “Lower in sugar than most whites, making it a leaner option,” he says.

Calories: 120 per 5oz

Carbs: 2-3g

Alcohol Content: 11-13%

Brut Champagne

Bubbles, hands and toast with friends outdoor for celebration or social gathering together. Alcohol glass, champagne and cheers with group of people in backyard for milestone or new years for fun

Shutterstock

Pop open the Brut Champagne. “One of the lowest-calorie wines, with bubbles that can make you drink slower,” he says.

Calories: 90-100 per 5oz

Carbs: 1-2g

Alcohol Content: 12%

Merlot

Waiter pouring red wine in a glass.Shutterstock

Merlot is “balanced in flavor and lower in sugar than other reds,” says Dillon.

Calories: 120-125 per 5oz

Carbs: 3-4g

Alcohol Content: 13-14%

WHA: Balanced in flavor and lower in sugar than other reds.

Dry Rosé

Wine glass white red and rose image for banner advertorial website cover brochure template mock-up

Shutterstock

Dry Rosé is “Lighter and refreshing, but not loaded with sugar like sweet rosé,” he says.

Calories: 100-110 per 5oz

Carbs: 2-3g

Alcohol Content: 11-13%

Pro Tips

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Youth lifestyle and summertime vacations concept - Focus on eyesShutterstock

He concludes the post with pro tips. First, stick to dry wines, which have “less sugar,” he notes. “Avoid sweet & dessert wines (loaded with sugar & calories),” is his second tip. And finally, “the higher the alcohol, the more calories—keep it moderate.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

4 Easy Ways to Lose Weight, According to a Dietitian

Hailey_Gorski_thetipsykale_dietician3
thetipsykale_dietitian/Instagram
Leah Groth
By Leah GrothAug 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY 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.

Hailey Gorski (@thetipsykale_dietician) is an LA-based dietician and social media influencer whose goal is to help women take a “holistic” approach to diet and weight loss. In one of her many viral videos, she reveals a few easy ways to get back into shape for summer, using one of her client’s quick transformations as an example. According to Hailey, she made a “real change” to her lifestyle, “which is habits and a better relationship with food,” she said. “So here's how she really made this transformation in just one month.”

Try Lower Calorie Cocktails

@thetipsykale_dietitian

Holistic Girl Summer is the new Hot Girl Summer 😌💅🏻 #dietitian #weightloss #weightlosstips #nutritioncoach

According to Hailey, her client didn’t have to “cut out alcohol and miss out on her best friend's bachelor party.” Instead, “she enjoyed one to two finer cocktails and switched to a lower calorie, lower sugar option,” she said. While still tracking her nutrition progress, she felt confident. She didn't feel like she deprived herself, and she didn't feel guilty.”

Educate Yourself on Nutrition

Hailey_Gorski_thetipsykale_dietician2thetipsykale_dietitian/Instagram

“Did she obsessively track calories on MyFitnessPal? Nope. She tracked when she could so she could establish awareness around what she's eating to learn more about calorie density and different foods but also understand her snacking was intentional and unintentional,” Hailey continues.

Related: I Added These Simple Things to My Walking and Pilates Routine And Now I See a Difference

Take Progress Photos

Hailey_Gorski_thetipsykale_dietician1thetipsykale_dietitian/TikTok

You don’t need to weigh yourself daily. Instead of “using the number on the scale as her only metric of success,” Hailey’s client “also used progress photos,” she says.

Eat in a “Moderate Calorie Deficit”

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

Finally, her clients didn’t starve themselves. “She focused on a moderate calorie deficit, not subtracting from her diet, but adding in foods like protein and high fiber, carbs and fruit,” she says.

Choose Weight Loss Programs “Tailored to You”

Hailey_Gorski_thetipsykale_dietician4thetipsykale_dietitian/Instagram

“The weight loss industry has created a stigma around weight loss,” Hailey concludes. “As a dietician, there is nothing wrong with wanting to lose weight, as long as you have a healthy intention, are seeking programs that are tailored to you, and that will improve your relationship with your food and your body.”

Related: #1 Hack to Make Maintaining Your Weight Loss Easy, According to Nutritionist

These Are “Sustainable Choices,” an Expert Agrees

tara_collingwooddietdivatara/Instagram

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her suggestions. “These are all excellent changes and are all sustainable choices,” she tells Body Network. “It proves that you don’t need to do drastic diets or intense workouts to still make a difference and get results.”

💪🔥Body Booster: The most important thing to focus on when losing weight is staying in a caloric deficit. Use an online calculator to determine how much you can eat with your activity level and still lose weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Non-Negotiable Rules That Burn Fat Without Any Exercise

Melanie_Monarch1
Copyright Melanie Monarch/YouTube
Leah Groth
By Leah GrothNov 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Can you lose weight without breaking a sweat? Yes, says one weight loss warrior. Melanie Monarch is a fitness enthusiast who shares life hacks and advice with her followers. In a new viral YouTube video, she reveals her top, game-changing tips on how to lose weight without exercising.

1. Master Meal Timing

“This one tip alone will significantly play a big role in your weight loss if you actually stick to it,” she says at the start of the clip. “Master your meal timing. It's not just what you're eating but when you're actually eating it. If you restrict your eating window, your body's going to get used to burning fat even when you're resting.”

You Can Do This by Intermittent Fasting

“I like to do intermittent fasting, the 16-8 method,” she reveals. “This method is very doable because most of the fasting actually takes place when you're sleeping. I like to do 9:00 AM to 5:00 PM for my eating window because I'm a really early riser. But your timeframe can totally be adjusted according to what works for you.”

Or, Avoid Eating Three Hours Before Bedtime

Another option? “If you don't want to do intermittent fasting, not eating any food three hours before your bedtime,” she recommends. “It is going to help your body work on burning fat instead of digesting when it's time for you to go to sleep.”

RELATED:Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

2. Prioritize Hydration

Number two, you need to “change the relationship” that you have with water, she says. “Make water your best friend. “We are going to want to drink a glass of water before every meal. This is going to help you not overeat because a lot of the time, we actually think we are hungrier than we really are when we're just dehydrated. Not only will this help with your portion control, but it can also boost your metabolism by 30%. Pretty cool.”

And, Ditch Juices and Any Sweetened Drinks

And, “ditch all of the juices,” she recommends. “If you love juices, pops, sweeteners, add sugar to your coffee, Starbucks. I get it. I love Starbucks. But if you really, really, really want to lose weight fast, you have to let those things go and make water your only drink. Just doing that alone is going to shed off so much weight. We don't even realize how much sugar is actually in these drinks. They are filled with sugar. Oh my god. I know it's going to be a little bit boring, and it's going to be quite a change to just have water. But if you really want to lose weight fast, you have to master just drinking water all the time. I used not to know how to have dinner without a cup of juice. It was just my thing. And when I just cut off having juice and having a pop, I literally noticed a weight difference within days. I'm not even joking. I noticed a difference in my face and in my arms. That's usually where I'll see the weight loss right away. Ditch those juices, ditch the pops.”

Limit Alcohol

Another tip for not drinking your calories? “If you like your alcohol, try to limit how much alcohol you're having. I promise you, if you just do this tip alone and forget everything else, you will notice a weight loss difference really quickly,” she says.

RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger

3. Mindfully Eat

Number three, which she calls an “unpopular opinion,” is “mindful eating techniques,” something she is working on. “I eat really fast. We actually want to be doing our food and being present while we're eating it. Yes, that actually counts because when you eat fast, you're not giving your body a chance actually to break things down in the right amount of time. So it's getting stored as fact. You want to chew slowly and thoroughly to give your body a chance to break down the food. What helps me with that is not having a phone or not sitting in front of the tv. When you're eating, people who eat mindfully actually consume fewer calories and feel full for longer.”

Use Smaller Plates

One way you can do this is by using smaller plates. “Visual cues make a bigger impact than you think. So instead of using these plates all the time, swap it for these plates, and then you're just going to trick your brain into thinking that this is the standard size because it really should be,” she says.

4. Reduce Carb Intake

Number four is reducing carb intake. “If you're eating a lot of pasta, if you're eating a lot of bread, just don't even have that in the house. Literally, just don't buy bread. Bread is not your friend. If you want to lose weight fast and if you are going to have carbs, eat the good carbs like sweet potato and wild rice and have it in small amounts. The less carbs that you have, the quicker that you're going to see those results,” she says.

RELATED:Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein

Implement These Tips Daily

“If you follow these four tips, you will lose the weight fast, but you have to be serious about it, and it has to be implemented every single day,” she says at the end of the clip. “I like to hold myself accountable. I'll use a journal, and I also use my Fitbit app, and I'll actually log and write out what I ate every single day. When you're holding yourself accountable, and you have to actually write out or track the food that you're eating, you are going to be more mindful and more hyper-focused and aware of what you're doing. So it's always good to bring more attention to it. And remember, it's not just about losing weight. You want to be the best version of yourself that you can be. You want to be healthy, and you want to live as long as you can. That's what it's really about at the end of the day.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 84 Pounds Eating These 10 Foods

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight but aren’t sure what to eat? Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a new post, she breaks down exactly what she ate to achieve her weight loss goals. “10 foods I ate on repeat, losing 84 pounds in a year, staying lean, and building up my strength,” she captioned the Instagram post. “If you’ve followed me for a while, you’ll know I don’t have time for fancy cooking,” she added. “I keep things super simple and repeatable.”

Chicken Breast

Woman cutting chicken fillet in kitchen, closeupShutterstock

The first food she ate? Chicken breast. “The easiest high protein option,” she says. “Salads, wraps, snacks... all hail the power of a basic Chicken breast.”

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

The Simple Wrap

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

Next up, the simple wrap. “Honestly I used to have a wrap with my lunch everyday. I’d make pizzas, tuna melts, takeaway Nando’s. Put something in a wrap and it tastes 10/10,” she says.

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats are also on her list. “You can’t beat a good bowl of porridge but if I tried to I’d make some oat pancakes, oat protein cookies, overnight oats. She’s a sneaky little minx,” she writes.

Air Fried Potatoes

Roasted potatoes. Baked potato wedges in frying pan on dark stone background.Shutterstock

You don’t have to avoid carbs to lose weight. “Any type of air fried potatoes” were always on her menu, “insert chef kiss,” she writes.

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

Greek Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Greek yogurt, “I use Fage,” is another great food for fat loss. “High in protein, thick and creamy, can be used sweet or savoury. Fage for the Olympic Gold in Yogurts,” she writes.

Fruit

Fresh fruit in the basket on the wooden tableShutterstock

She also eats lots of fruit. “Berries were top of the list. Please don’t ever demonize fruit. Nobody ever put on loads of weight because they ate one too many strawberries,” she points out.

Lean Beef Mince

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Lean beef mince is another one of her favorite proteins. “Ladies do not forgot your red meat. We need the iron. Burgers (love a fakeaway Big Mac), spag Bol, chilli. Get that red meat down ya,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Next up, popcorn. “Sounds a bit rogue but l always get the sweet and salted one which is around 100 cals and snack on it or have it ready to go if I’m having a film night with the kids and don’t want to miss out on fun snacks,” she writes.

Sauces

Close-up of mayonnaise on a spoon on a bright table.Shutterstock

She relies on three sauces “that jazz up any boring meal,” she says: Nando’s garlic sauce, Pizza Express light house dressing and Light Mayo. “Thank me later.”

Salmon

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Salmon is the last food on her weekly menu. “Gotta get that oily fish in ya girls. Can’t go wrong with a salmon stir fry or some garlicky salmon pasta or a salmon salad. Boom,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

4 Rules to Eat Foods You Love While Losing Weight

Helen Laverick helen_laverick_pt_
​Here Is What She Has Learned
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you convinced that restricting yourself from eating the foods you love is the only way to lose weight? According to one expert, this isn’t the case. Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals that many people's misconceptions prevent them from achieving their weight loss goals.

She Used to Make Mistakes

“I say this with SO MUCH LOVE,” she writes. When I was so desperate to lose weight, I made a huge mistake. I decided to restrict the ‘bad’ foods, the ones I loved, and pushed myself down the rabbit hole of eating ‘clean’ only and overtraining.... LIKE SERIOUSLY🤯 Eating ‘Clean,’” she writes.

RELATED:The 60-Second Strength Test That Reveals Your True Fitness Age

She Ate Too Little and Ended Up at Her Breaking Point

“I thought that was the formula to get me where I needed to be, but instead, I ended up with breakouts, low in mood, hormonal imbalances, depression, and anxiety - I was a breaking point,” she continues.

She Started Viewing Food As Fuel

“Here’s the thing: there are no ‘good’ or ‘bad’ foods,” she says. “Food is fuel. Sure, eating high-protein, high-fiber foods does wonders for your body and energy, but your favorite treats are part of life too. So here’s exactly how I learned to enjoy the foods I love while still losing weight.”

Set Your Calorie and Protein Goals

Her first tip is setting your calorie and protein goals. “Aim for about 1 to 1.5 grams of protein per pound of body weight. This helps keep your body fueled and supports muscle growth and amazing for fat loss!” she writes.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Adopt an 80/20 Approach:

Next, adopt an 80/20 approach. “Let 80% of your diet be nutrient-dense and structured, and 20% be flexible. This way, you’re not depriving yourself of the foods that bring you joy!” she continues.

Structure Your Meals

Next, structure your meals. “Make breakfast, dinner, and tea the foundation of your day with at least 30 grams of protein and plenty of fiber. Add two high-volume snacks to keep you satisfied between meals - Don't just jump into a 500 kcal deficit! Maybe consider a 200 kcal deficit from your maintenance kcals to begin with and monitor over time,” she suggests.

Use Your Remaining Calories for Flexibility

Her last tip is to use your remaining calories for flexibility. “If you have, say, 200 extra calories after your planned meals and snacks, enjoy something like some crisps or a serving of low-calorie ice cream. These little indulgences literally kept me sane and on track. When I told myself I wasn’t allowed these things, I ended up binge eating or starving myself instead... I was stuck in a constant cycle of staying the same and feeling shit!” she says.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Balance Is Key

The bottom line? “Remember, balance is key. Embrace the foods you love, plan smartly, and be kind to yourself...progress happens over time!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Daily Habits That Secretly Cause Weight Gain

Autumn Bates autumnelle_nutrition
17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

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

Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

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

Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

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

Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.