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Jeanette Jenkins in Workout Gear Shares “Total Body Workout” Even Beginners Can Do At Home

Pink’s trainer shares a simple but effective workout.

FACT CHECKED BY Christopher Roback
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Jeanette_Jenkins_msjeanettejenkins7
FACT CHECKED BY Christopher Roback
Fact-Checked

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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.

Jeanette Jenkins is working up a sweat – in her exercise clothes. In a new social media post, Pink’s personal trainer shares an at-home workout perfect for those new to exercise. “Total Body Workout!” she exclaimed in the caption of the at-home workout. All you need is a set of light weights – or even no weights at all. Here is everything you need to know about the workout, and a few other tips from the celebrity trainer.


Do 10 to 15 Reps

Jeanette_Jenkins_msjeanettejenkins2msjeanettejenkins/Instagram

Jenkins recommends 10 to 15 reps per exercise. “I’m using 10lbs Dumbbells but if these movements are new for you then I recommend 3-5lbs to start!” she adds. “You can also do it with no weights & it will still be effective!”

Here Are the Exercises

Jeanette_Jenkins_msjeanettejenkins1msjeanettejenkins/Instagram

  1. Side Lunge + Single Arm Press
  2. Squat + Overhead Shoulder Press
  3. Push-Up + Side Plank
  4. Sumo Squat + Upright Row + Medial Delts
  5. Triceps Kickbacks + Single Leg Lift
  6. Reverse Lunge Front Kick + Biceps
  7. Standing Oblique Crunch
  8. Back Row + Back Fly + Back Taps

Pay Attention to Diet

Jeanette_Jenkins_msjeanettejenkins3msjeanettejenkins/Instagram

“Whether you’re looking to burn fat or strengthen your muscles, you must pay attention to your meal plan just as much as your workout plan,” Jenkins explained during an interview with Abbott. “In general, most people don’t understand how many calories they eat in a day or how many calories they should be eating. If you are trying to burn body fat or slim down, you need to have a calorie negative at the end of the day.” The first step? Understanding “what you are eating and how many calories are in your chosen foods,” she claims. “There are 3,500 calories in one pound of fat. If you have a calorie negative of -500 a day, you can achieve a calorie negative of -3500 in a week (7 days) to help you burn off 1 pound of fat. It takes time to learn about the food you put in your body, but it’s necessary, and that knowledge you gain will remain with you for a lifetime. Also, take time to meal prep. Spending an hour at the beginning of your week planning meals will save time and calories.”

Make Sure to Hydrate

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

Jenkins also emphasizes the importance of being well-hydrated before, during and after exercise. “It would be best if you started well-hydrated before you even get moving. Signs like dark urine color will tell you that you need to up your fluid intake before hitting the gym. During a workout, we activate our sweat glands to help cool down the body, which depletes our internal water levels. Dehydration occurs when fluid losses exceed fluid consumed through both foods and drinks. It can impact everything from athletic performance and muscle recovery to mood, alertness, concentration and short-term memory,” she told Abbott.

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

Don’t Dread Diet and Exercise

Jeanette_Jenkins_msjeanettejenkins5msjeanettejenkins/Instagram

“Lastly, don’t look at exercise and diet as something to dread,” says Jenkins. “Healthy living and moving your body are a way of life and don’t happen overnight. Most importantly, don’t forget a positive attitude. It will set you up for long-term success.” And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.

💪🔥Body Booster: If you are new to exercise, start with light weights and work your way up to heavier ones to avoid injury.

More For You

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.

Jeanette Jenkins is working up a sweat – in her exercise clothes. In a new social media post, Pink’s personal trainer shares an at-home workout perfect for those new to exercise. “Total Body Workout!” she exclaimed in the caption of the at-home workout. All you need is a set of light weights – or even no weights at all. Here is everything you need to know about the workout, and a few other tips from the celebrity trainer.


Do 10 to 15 Reps

Jeanette_Jenkins_msjeanettejenkins2msjeanettejenkins/Instagram

Jenkins recommends 10 to 15 reps per exercise. “I’m using 10lbs Dumbbells but if these movements are new for you then I recommend 3-5lbs to start!” she adds. “You can also do it with no weights & it will still be effective!”

Here Are the Exercises

Jeanette_Jenkins_msjeanettejenkins1msjeanettejenkins/Instagram

  1. Side Lunge + Single Arm Press
  2. Squat + Overhead Shoulder Press
  3. Push-Up + Side Plank
  4. Sumo Squat + Upright Row + Medial Delts
  5. Triceps Kickbacks + Single Leg Lift
  6. Reverse Lunge Front Kick + Biceps
  7. Standing Oblique Crunch
  8. Back Row + Back Fly + Back Taps

Pay Attention to Diet

Jeanette_Jenkins_msjeanettejenkins3msjeanettejenkins/Instagram

“Whether you’re looking to burn fat or strengthen your muscles, you must pay attention to your meal plan just as much as your workout plan,” Jenkins explained during an interview with Abbott. “In general, most people don’t understand how many calories they eat in a day or how many calories they should be eating. If you are trying to burn body fat or slim down, you need to have a calorie negative at the end of the day.” The first step? Understanding “what you are eating and how many calories are in your chosen foods,” she claims. “There are 3,500 calories in one pound of fat. If you have a calorie negative of -500 a day, you can achieve a calorie negative of -3500 in a week (7 days) to help you burn off 1 pound of fat. It takes time to learn about the food you put in your body, but it’s necessary, and that knowledge you gain will remain with you for a lifetime. Also, take time to meal prep. Spending an hour at the beginning of your week planning meals will save time and calories.”

Make Sure to Hydrate

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

Jenkins also emphasizes the importance of being well-hydrated before, during and after exercise. “It would be best if you started well-hydrated before you even get moving. Signs like dark urine color will tell you that you need to up your fluid intake before hitting the gym. During a workout, we activate our sweat glands to help cool down the body, which depletes our internal water levels. Dehydration occurs when fluid losses exceed fluid consumed through both foods and drinks. It can impact everything from athletic performance and muscle recovery to mood, alertness, concentration and short-term memory,” she told Abbott.

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

Don’t Dread Diet and Exercise

Jeanette_Jenkins_msjeanettejenkins5msjeanettejenkins/Instagram

“Lastly, don’t look at exercise and diet as something to dread,” says Jenkins. “Healthy living and moving your body are a way of life and don’t happen overnight. Most importantly, don’t forget a positive attitude. It will set you up for long-term success.” And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.

💪🔥Body Booster: If you are new to exercise, start with light weights and work your way up to heavier ones to avoid injury.

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.

Stacey Roberts is a trainer and fitness influencer with over 828,00 followers on Instagram. She regularly shares her tips and tricks on how to look and feel great, all by doing workouts that don’t involve ever having to leave your home. In a recent video, she demonstrates a “lazy day” upper body workout for those times you simply don’t feel like working out. “Yes, you get to lie down but don’t be fooled - you will build muscle with these exercises. Let’s get strong! Targeting triceps, chest, and back,” she writes in the caption. Here is the exact workout she does – and everything else you need to know about her lifestyle habits.


Here Is the Workout

Stacey_Roberts_fitness_momness1fitness_momness/Instagram

Stacey recommends doing 10 to 12 reps of each exercise and repeating the circuit three times.

  1. Rotation press
  2. Pullover
  3. Skull crusher
  4. Narrow press
  5. Chest fly

Using “Equipment” Around the House

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

No workout equipment, no problem, according to Roberts. She claims that “most people have items around the house that can be used to maximize [at-home workouts] and target different muscle group,” she told Headlines Over Sidelines, suggesting “chairs, stools, benches, steps, counters… there are so many things.” She says you can even use gallon jugs of water, cans of soup, or a container of laundry detergent.

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

Workouts Aren’t “One-Size-Fits-All”

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

Roberts reminds that workouts are not one-size-fits-all. “Look for workouts that offer options and modifications so you can make it work for you,” she told Headlines Over Sidelines. “Finding ways to workout that you enjoy is key,” she says. “Something you hate will never be sustainable.”

Invest in Equipment Slowly

Different sports equipment and fitness ball in gymShutterstock

While you don’t have to splurge on expensive workout equipment, Roberts does recommend investing in a few items like resistance bands and dumbbells. “As you’re able to invest in equipment, I think resistance bands are a great tool. I recommend a fabric with grips for the lower body, and latex for the upper body,” she says, adding that “you can use them [resistance bands] in a variety of ways, and they are light and compact which makes them great to travel with.” She also suggests buying a pair of dumbbells. “They can be pricey, but just add a set here and there where you can, to slowly build a collection.”

RELATED: 5 Reasons Why You’re Still Hungry After a Meal

Walking

In one of her posts, Stacey reveals that she walks daily for a good reason. “Walking is easy on the joints and offers numerous benefits both physical and mental,” she says, listing the benefit:

  • Improves cardiovascular health
  • Boosts mood and reduces stress
  • Increases energy levels
  • Can aid in weight loss
  • Strengthens muscles and bones
  • Enhances cognitive function and creativity
  • Lowers risk of chronic diseases like diabetes and hypertension

“When I made daily walks a priority I saw big changes in my physical and mental health,” she concluded.

💪🔥Body Booster: Personalize your workouts, and pick exercises you love for a sustainable routine

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.

No gym, no problem. You can get an effective, full-body workout in the comfort of your own home or backyard. Sandy Sklar is a Fitness Trainer and influencer with over one million followers on Instagram. Her mission is to help people get fit using minimal equipment. In a recent post she shares a short but effective at-home workout that requires little equipment and very little space. “FULL BODY work,” she writes in the caption of the Instagram clip. “All you need is a set of dumbbells, a small space and a body ready to work, for this fiery set 🔥Perfect for home or gym.” Here is her workout – and everything else you need to know about her lifestyle habits.


Here Is the Workout

Sandy_Sklar1sandysklarxfit/Instagram

“Perform all 4 exercises in a circuit with minimal rest between. Aim for 3-5 sets. Adjust reps and weight as needed to accommodate your fitness level,” Sandy writes before revealing the workout set.

  1. Blast off push-up x 10
  2. Renegade row x 20 total
  3. RDL, clean to front squat x 15
  4. Alternating split squat jumps (weight optional) x 20 total

She Has a Work Out Buddy

Sandy_Sklar5sandysklarxfit/Instagram

Sandy has a workout buddy with her husband – sort of. “Actually, Paul and I, we kind of just do our own thing,” Sandy told Muscle & Fitness. “Sometimes we’ll kind of work out together, and if our little ones start to run around and do their own thing, we’ll basically assist whoever needs help watching them. They like to use some of the resistance bands and some of our equipment. So we’ll show him some stuff — or they may even want to show us an exercise or two [laughs].”

RELATED: 5 Best Exercises for “Bra Bulge” After 50

Weekends Off

Sandy_Sklar3sandysklarxfit/Instagram

Sandy works out Monday through Friday. “Because we’re so busy during the work week, it’s really hard to make time,” Sandy told Muscle & Fitness. “So our weekends, we take off. That’s our time together and we make sure we make the time.”

Planning Ahead

Workout Training Exercise Plan And Daily ScheduleShutterstock

“Planning ahead is key to my success. Breakfast is always a must for me. Since I'm at home early in the morning (I'm up at 4 a.m. and get to work by 5 or 5:30 a.m.), I make it a priority to make sure I cook whole foods. I start every day with two shots of espresso and steamed 2 percent milk, one cup of organic egg whites with frozen organic spinach, one or two pieces of Spelt toast, and a cup of fresh seasonal organic mixed berries. I make sure that I take 30 grams of grass-fed whey protein with me—I mix it with about 16 ounces of water—that I consume two to three hours after breakfast,” Sandy told Glamour.

RELATED: 5 Little-Known Tips for Burning Belly Fat

Easing Into Fitness

Sandy_Sklar4sandysklarxfit/Instagram

Sandy recommends starting slow when getting into exercise. “If you are a beginner or lack the motivation to exercise, just try to find an activity you enjoy,” Sklar told Women’s Health. “Walking, swimming, or participating in a recreational sport is a great place to start. Any physical activity or movement is better than none."

💪🔥Body Booster: If you only have 15 minutes to work out, carefully choose a few exercises and aim to do 3 to five sets of them.

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.

Do you want a Pilates body without having to pay hundreds of dollars a month at a studio? Sadielee Thomas is famous for sharing her totally doable at-home workouts on social media. As part of her “10-Day Pilates-Inspired Foam Roller Challenge,” the influencer and NASM Certified Personal Trainer recently unveiled a 10-minute pilates-style workout that you can do in the comfort of your own home, without a reformer. “This Pilates Reformer inspired full body workout will leave your body shaking in just 10 minutes!” she writes in the caption. Here is everything you need to know about how to do the workout.


Pilates-Style Workout

For her “Full Body Strength,” she recommends 45 seconds on 15 seconds off for 5 rounds with 30 seconds of rest between rounds. Here is the workout, which she demonstrates in the clips.

  1. Kneeling quad stretch
  2. Static single-leg lunge with chest opener
  3. Side-lying leg swings
  4. Windshield wipers on foam roller

Glute Workout

Bodyweight exercises - fitness woman doing fire hydrants legs kickbacks. Active girl training glute muscles raising one leg to the side and back for strength training in outdoor gym on grass floor.Shutterstock

Sadielee recently shared a glute workout, recommending 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kickback
  4. Fire hydrants
  5. Static glute bridge abductions

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Walking Workout

Sadielee enjoys walking on the treadmill and recently shared a 50-minute walking workout. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote in in the caption.

  1. 5 min warm-up - 3.5 speed
  2. 10 min steady pace - 4.0 speed
  3. 7 min incline walk - 3.5 speed
  4. 5 min moderate pace - 3.5 speed
  5. 8 min interval walk - 3.0 ~ 3.5 speed
  6. 10 min speed variation - 4.0 ~ 4.5 speed
  7. 5 min cooldown 3.0 ~ 3.5 speed

Core Workout

If you want abs like Sadielee, try her core workout, which she recently shared via her Instagram. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote, recommending 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbells around the world
  4. Single-leg knee drive

Related: Brianna Joye in Exercise Set Reveals 3 Moves to Shape Your Arms and Waistline

Here Is What She Eats in a Day

Sadielee recently gave her followers a glimpse at her daily diet, which doesn’t involve any meal prep and enables her to hit her macros. “I need quick, efficient, and easy to grab, but I also want it to taste yummy. My goal with nutrition right now is to just hit about 1g of protein per lb of body weight!” she says. She starts with yogurt and a Fairlife protein chocolate milk. For lunch, she eats “adult Lunchables,” which she makes with sliced turkey, cheese, edamame, grapes, nuts, and healthy crackers. For dinner, she has Chicken Kofta with Tzatziki and lemon rice. She finishes her day off with dessert, a cashew butter dark chocolate bar, and a “sleepy girl mocktail” made with cherry juice and Poppi soda.

💪🔥Body Booster: If you want to get into shape without having to leave your home, find an online fitness trainer who regularly shares workouts on social media and start trying them out.

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.

Do you need to get a workout but don’t feel like going to the gym? Doing a quick but effective at-home workout can be a game changer for anyone trying to lose weight – especially a beginner. Personal trainer Nicole Winter focuses on “beginner fitness,” sharing easy, at-home workouts with her hundreds of thousands of followers. “Busy gym? Working from home? Beginner? Must try lower body burn,” one of her recent videos reads. The best thing is, all you need is “one dumbbell, minimal space, and you’re good to go,” she says. Here is the workout – and a few of her other fitness tips.


Here Is Her Lower Body Workout

nicole_winter_nicolemwinter_1nicolemwinter_/Instagram

“Do this workout circuit one movement after the next with minimal rest,” Nicole says. She recommends four to five rounds total, with 60 to 90 seconds between each round.

  1. RDL x 12
  2. Squat to jump squat x 10 (squat to jump counts as one rep)
  3. Ice skaters x 16
  4. Alternating lateral lunge x 16 (8 reps per leg)
  5. Split squat x 10 (do 10 reps on the right and then follow up with 10 on the left)

Have a Plan

High Angle View Of A Workout Plan In Notebook At Wooden DeskShutterstock

Nicole recommends having a workout plan for the week ahead. “When I was new to the gym my biggest struggle was feeling overwhelmed when I went in without a plan.. add a busy gym on top of that and 😮‍💨🥴🫠. Having a plan for what to do makes the world of a difference so I hope this can help!” she wrote in an Instagram post.

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

Don’t Overcomplicate Exercise

In another post, she recommends keeping it simple when it comes to exercise. “Pretty much just a reminder for myself 🤣. STOP OVERCOMPLICATING IT. Give yourself 30 minutes to prioritize your health and you’ll be amazed at what such a small portion of your day can do,” she writes.

Break From Your Routine on Occasion

It’s not the end of the world…”if you don’t stick to your usual workout schedule,” Nicole writes in a post. “85% of the time I’m all about the routine and keeping up with my ‘healthy’ habits but sometimes, something has GOT to give.” She adds that “sometimes the things we place a lot of weight on aren’t actually all that serious in the grand scheme of things 🙌🏼 i know I’m not practicing what i preach, and yes absolutely runners should still prioritize strength, but it’s okay to not be perfect 100% of the time.”

RELATED: 11 Ways to Eat For Your Best Body After 40

Exercise on Vacation

Nicole is regularly asked if she works out on vacation. “The short answer: yes!!! 💪🏼🌴 The long answer.. i workout on vacation IF i want to, not because i feel like i have to. it feels good to keep a routine and I genuinely enjoy exercising.. so if i can squeeze in a quick workout on my trip and enjoy the hotel gym then heck yes im gonna do it,” she revealed in a post.

💪🔥Body Booster: Even if you only have 15 minutes at-home, try and slip in a workout. Doing a short but effective set can help you achieve your goals.

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.

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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.

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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

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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

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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.