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Massy Arias Shows Off Her Washboard Abs and Shares Her Best Stretch for Your Lower Back

Here is everything you need to know about her diet and fitness habits.

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.

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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.

Massy Arias is flashing her washboard abs during a stretching session. In a new social media post, the celebrity trainer and influencer, whose client list includes Gabrielle Union-Wade and Chris Hemsworth, shows off her amazing midsection while stretching. “Good morning, tribe,” she writes in the caption of the Instagram clip. Here is everything you need to know about her stretching method and all of her other diet and fitness habits.


Stretching Helps “Decompression” Post-Workout

“I’ve been sitting a lot lately so after my workout I decided to mobilize my spine before I sit again. This one stretch I find to be one of the best selections lately to really get some decompression after my workouts. I did a few rounds of it and got immediate relief. Try it out and add it to your arsenal of movements specially when you feel super tight and in need to be your own chiro!” she explains in the caption. Why should you stretch? “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Exercise Helped Her with Depression

Massy_Arias2massy.arias/Instagram

Massy used to be super skinny – and depressed. After trying everything from herbal to cognitive therapy, she discovered exercise. “Fitness saved my life,” she told Muscle & Fitness. She started with the elliptical machine and then bodybuilding. “That first pushup felt great!” she revealed.

RELATED: The Real Reason You Can't Lose Weight (From Someone Who Lost 100 Pounds)

Strength Training, Yoga, and HIIT

Massy_Arias1massy.arias/Instagram

Massy’s training style is a unique mix of resistance training, calisthenics, yoga, and HIIT. 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

Self-Love

Massy_Arias5massy.arias/Instagram

“I honestly think if you're not happy with who you are and you're always trying to fit into something that, structurally, you're never going to be, then you're never going to be happy. It took me a little bit just to understand I have to love the body that I'm in because it's still beautiful. I also have to understand that women come in different shapes and body types. I've used exercise to help me feel more confident inside and out, to help me build the areas that I can actually enhance so that I can feel more comfortable,” Massy tells Elle.

RELATED: How to Lose 26 Pounds Without Taking Weight Loss Pills According to Coach

Smoothies

In an Instagram video Arias explained that she satisfies her sweet tooth while treating her body to a healthy dose of nutrition. “Instead of falling for the sugary drinks with no nutritional value, let me show you how to make smoothies that cut your cravings, help build 💪🏽, and are actually good for your overall health,” she writes in the caption. Her smoothie is “loaded with fiber, healthy fats, and protein,” and “It tastes incredible and you can treat them as a meal, a snack, or your post workout fuel,” she maintains. She adds that it helps keep you “focused with sustained energy throughout the day” and will help you “feel satiated, but not bloated.”

Massy Arias’ Smoothie Recipe

  • 1/2 cup 100% pumpkin puree
  • 1 Banana, frozen
  • 1/4 cup plain 0% Greek yogurt
  • 1 cup unsweetened almond milk
  • 6 Simple Mills Honey Cinnamon Sweet Thins (optional)
  • 2 tbsp Pecans
  • 1 scoop Vanilla Cream protein @tru_supplements
  • About 1 cup of ice
  • 1/2 tsp ground Cinnamon
  • 1/2 tsp Vanilla extract

Totals:

  • Calories: 484
  • Protein: 28.5g
  • Fiber: 9.1
  • Fat: 15.5
  • Carbs: 54

💪🔥Body Booster: Don’t ever forget to stretch before and after exercise, as it will help protect your body from injury.

More For You

Fact-Checked

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

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

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

Massy Arias is flashing her washboard abs during a stretching session. In a new social media post, the celebrity trainer and influencer, whose client list includes Gabrielle Union-Wade and Chris Hemsworth, shows off her amazing midsection while stretching. “Good morning, tribe,” she writes in the caption of the Instagram clip. Here is everything you need to know about her stretching method and all of her other diet and fitness habits.


Stretching Helps “Decompression” Post-Workout

“I’ve been sitting a lot lately so after my workout I decided to mobilize my spine before I sit again. This one stretch I find to be one of the best selections lately to really get some decompression after my workouts. I did a few rounds of it and got immediate relief. Try it out and add it to your arsenal of movements specially when you feel super tight and in need to be your own chiro!” she explains in the caption. Why should you stretch? “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Exercise Helped Her with Depression

Massy_Arias2massy.arias/Instagram

Massy used to be super skinny – and depressed. After trying everything from herbal to cognitive therapy, she discovered exercise. “Fitness saved my life,” she told Muscle & Fitness. She started with the elliptical machine and then bodybuilding. “That first pushup felt great!” she revealed.

RELATED: The Real Reason You Can't Lose Weight (From Someone Who Lost 100 Pounds)

Strength Training, Yoga, and HIIT

Massy_Arias1massy.arias/Instagram

Massy’s training style is a unique mix of resistance training, calisthenics, yoga, and HIIT. 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

Self-Love

Massy_Arias5massy.arias/Instagram

“I honestly think if you're not happy with who you are and you're always trying to fit into something that, structurally, you're never going to be, then you're never going to be happy. It took me a little bit just to understand I have to love the body that I'm in because it's still beautiful. I also have to understand that women come in different shapes and body types. I've used exercise to help me feel more confident inside and out, to help me build the areas that I can actually enhance so that I can feel more comfortable,” Massy tells Elle.

RELATED: How to Lose 26 Pounds Without Taking Weight Loss Pills According to Coach

Smoothies

In an Instagram video Arias explained that she satisfies her sweet tooth while treating her body to a healthy dose of nutrition. “Instead of falling for the sugary drinks with no nutritional value, let me show you how to make smoothies that cut your cravings, help build 💪🏽, and are actually good for your overall health,” she writes in the caption. Her smoothie is “loaded with fiber, healthy fats, and protein,” and “It tastes incredible and you can treat them as a meal, a snack, or your post workout fuel,” she maintains. She adds that it helps keep you “focused with sustained energy throughout the day” and will help you “feel satiated, but not bloated.”

Massy Arias’ Smoothie Recipe

  • 1/2 cup 100% pumpkin puree
  • 1 Banana, frozen
  • 1/4 cup plain 0% Greek yogurt
  • 1 cup unsweetened almond milk
  • 6 Simple Mills Honey Cinnamon Sweet Thins (optional)
  • 2 tbsp Pecans
  • 1 scoop Vanilla Cream protein @tru_supplements
  • About 1 cup of ice
  • 1/2 tsp ground Cinnamon
  • 1/2 tsp Vanilla extract

Totals:

  • Calories: 484
  • Protein: 28.5g
  • Fiber: 9.1
  • Fat: 15.5
  • Carbs: 54

💪🔥Body Booster: Don’t ever forget to stretch before and after exercise, as it will help protect your body from 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.

Alex Rice is on fire in her latest workout video. In a new social media post the certified personal trainer and fitness influencer, who boasts over 1.1 million Instagram followers, shows off her enviable figure – including her rock hard abs – in a sports bra and leggings while executing an upper body workout. “You go girl! Hit those spicy spots. Keep rocking it! 🔥” commented Alexia Clark. “Those chest press dumbbells are as big as you are!! 😍” added Olivia Ostrom. Here is everything you need to know about her routine and all of her other health and fitness habits.


She Warms Up

“Let’s warm up for leg day 🔥 your body will thank you!!” she captioned a post. “Most people know they should warm up, but don’t always know where to begin! I got youuu 🫡 you don’t have to do this exact routine, but I’m hoping it will give you some ideas for your warm up. She explained that her “warm up is usually circuit style” and that she does 2 to 3 rounds “about 10 reps each side.”

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

She Eats Overnight Oats

Alex recently shared her recipe for peanut butter and jelly overnight oats.

Ingredients:

  • 1/2 cup Old fashioned Oats
  • 1/2 Milk of choice (I start with a 1/2 cup and add more if/when needed)
  • 1 scoop @youcanbeam vanilla soft serve protein powder
  • 1 tablespoon Chia seeds
  • 1 tablespoon Honey
  • 1 tablespoon PB
  • 1 tablespoon your choice of jelly
  • Topping: chopped strawberries

Directions:

  • Add milk, chia seeds, honey and stir to combine
  • Stir in your protein powder and oats
  • Add your PB& J and swirl it in (don’t mix it in completely- the goal is to have swirls of pb&j throughout)
  • Store in fridge in an air right container overnight or at least 3 hours
  • Add your toppings when you’re ready to eat 🍓

She Isn’t Afraid of “Putting on too Much Muscle”

Alex is not afraid of “putting on too much muscle” by lifting weights. “Workout however you want to, I stand by that!!! But to answer your question, no I’m not worried about putting on too much muscle, thank you! Plus, I wish putting on muscle was that easy,” she says in a post.

She Started Her Journey with “Cardio and Abs”

Alex recommends starting small before working your way up to heavy weights. “I feel my strongest when I’m lowering my barbell to the ground or holding 45lb plates in each hand 😅but I did start at the gym doing cardio and abs. Eventually made my way to lifting and never looked back!!” she captioned a post.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

She Doesn’t Rush Through Her Workouts

Alex recommends taking your time when working out. “Take your workouts to the next level 😮‍💨 It’s easy to rush through a workout, but keep things controlled! Don’t let yourself go on autopilot when you’re lifting. Focus on that mind to muscle connection!” she wrote in a post, adding that you should not give up and instead, “push for that extra 1 or 2 reps,” and “do the exercises that are hard for you. It’s ok to fail, but how will you progress if you don’t keep trying!” she says.

Related: #1 Trick to Feel Full, Energized and Satisfied While Eating Food You Love, According to Nutritionist

Here Is Her Upper Body Workout

In her recent post, Alex shares an upper body workout. “We’re focusing on boulder shoulders, chest, and triceps! You can do this one at the gym or at home, let’s gooooo,” she writes in the caption.

FULL WORKOUT:

  • 1a. Push Ups 4 sets | 10-12 reps *last set to failure*
  • 2a. DB Seated Shoulder Press 3 sets | 6-8 reps
  • 3a. Alt. Chest Press 3 sets | 8-10 (each) reps
  • 4a. OH single arm Tricep Extensions 3 sets | 10-12 reps

FINISHER:

  • 5a. Plate Twists 3 sets | 30 sec
  • 5b. ISO Hold Shoulder Press 3 sets | 30 sec

💪🔥Body Booster: Don’t race through your workouts. Going slow and focusing on form can be just as effective – if not more – than going at a faster pace.

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 a six-pack but feel like you are too old? According to one expert, you can achieve a perfect midsection at any age. Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post, she reveals the handful of exercises that are responsible for her six-pack abs and the healthy habits that enable her to achieve them. “Six-pack abs in your fifties? Totally possible with the right plan. Here’s what worked for me,” she writes in the post.


She Trains Abs 2 to 3 Times a Week

“I train Abs like any other muscle,” she writes. She reveals that she reserves two to three days a week to do ab work. “Remember … it takes consistency with workouts and nutrition and lots of time & patience,” she writes.

RELATED: Top Coach Reveals 3 Best Back Exercises You Can Do at Home

Here Are the Exercises She Does

“Here is an example of the workout I do to maintain my 6-pack abs in my 50s,” she continues, revealing the five exercise sets.

  • SL crunches
  • weighted sit-ups
  • Russian twist
  • weighted toe taps
  • double crunch.

She Also Pays Attention to Her Diet

She then goes on to discuss key tips to remember for 6-pack abs, starting with diet. “Dial in your nutrition,” she writes. “Protein-packed meals, a slight calorie deficit, and staying consistent.” 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.

RELATED: Woman Lost 11 Pounds in 90 Days With These 5 Simple Rules

And, She Lifts Weights

Next, she recommends weight lifting. “Strength training is a must,” she says. “Focus on compound lifts that engage your core and help burn fat.” 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.

She Uses Resistance

Another important tactic? “Train your abs with resistance,” she suggests, “Adding light weights, cables, or bands takes your core training to the next level—think strength and definition.”

She Does Cardio

Don’t forget to do cardio. “Steady-state cardio after lifting works wonders for revealing your hard-earned progress,” she says.

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

And, She Is Patient

Lastly, six-pack abs don't happen overnight. “Patience is key: Progress takes time, but trust me—it’s worth it! If I can do it, so can you. Let’s make it happen!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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.

Beca Michie (@becamichie) is a model and fitness influencer who shares about everything from makeup tutorials to diet and fitness tips. In one of their many viral videos they showed off their tiny waistline and flat abs in their workout clothes, revealing the ab workout that keeps their midsection small. “Hi beautiful human beings. It's snowing outside today, so I'm going to show you guys my at-home routine,” the influencer says. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to weigh in the workout.


Planks

@becamichie

Replying to @essencewanderingspirit 🧜‍♀️🧜‍♀️my updated quick home ab workout routine!🧜‍♀️🧜‍♀️🧜‍♀️ #abworkouts #abroutine #modelworkout #workoutroutine

Their routine starts with a 60-second plank. “Make sure your butt is down, your back is straight, and your core is tight,” she says. She follows that up with side planks, doing 60 seconds on each side. “I don’t recommend the average person to do a minute plank and then a minute each of side planks back to back,” says Gamble. “That’s something that needs to be worked up to because planks are difficult.”

Toe Taps, Crunches, Cherry Pickers

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

Next, they do 20 toe taps. “That’s how you get the upper abs,” they tell their followers. Next up, 10 “slow” shoulder taps. They then do 20 reach-between crunches, “another 10 shoulder taps,” 40 cherry pickers, and “another 10 shoulder taps.” They add: “I just make sure I do three sets during the whole routine, but you can put them in or incorporate them at any point.” In case you have never heard of cherry pickers, Gamble maintains they are the same thing as Russian twists.

Related: Want to Lose Stubborn Belly Fat Once For All? Stop Making These Common Mistakes

Spider Walks

Beca_Michie_becamichie5becamichie/TikTok

Their workout isn’t done yet. Spider walks are next. “Try to do 20 on each side for spiders. You're just trying to get your feet next to your hands. These are really effective. Oh my God,” they exclaim. Gamble points out that these are “more of a full body stretch and less of a core workout.”

Mermaids, AKA Side Crunches

Beca_Michie_becamichie6becamichie/TikTok

Their last exercise is a Pilates-inspired move, mermaids. “These ones you guys know are my favorites. This is how you get the two abs in the lower stomach that are really, really hard to get,” they say. (Mermaids are actually just side crunches, says Gamble.

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

An Expert Says: This Is Not a Beginners Workout!

Beca_Michie_becamichie7becamichie/Instagram

“Overall I think this is a decent at home core routine that you can do if you don’t have time or access to the gym, but I think the volume is a bit much especially for a beginner.”

💪🔥Body Booster: Be careful before trying a workout that you find online, especially if you are a beginner. Attempting workouts outside of your fitness level could result in 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.

Workouts don’t have to be complicated to be effective, and they don’t have to be long. Brianna Joye is a fitness trainer and the founder of City Girls Who Walk, who has a following of over 1.1 million people on Instagram. She is famous for sharing her realistic workouts that help people get into shape fast. One of her recent videos promises a full upper body and torso workout in just a few exercises. “3 moves to sculpt your arms & waistline,” she writes in the video, adding in the caption that her “fav exercises” will help you get a “strong core.” Here is what you need to know about the workout – and everything else about Brianna’s approach to fitness and diet.


3 Moves to Shape Your Arms and Waistline

She suggests doing three rounds of the exercises.

  • Plank pull through x 12
  • Wood chopper x 12 (Don’t forget to do the other side, she reminds)
  • Russian twist x 12

Here Is What She Eats in a Day

briannajoye_fitness-1briannajoye_fitness/TikTok

Brianna reveals what she eats in a day in a TikTok video. For breakfast, she eats sliced bananas and a spoonful of peanut butter. Next up a snack of greek yogurt, walnuts, honey and berries, followed up by a Koia protein shake. For lunch she has a spicy chicken caesar lettuce wrap, and dinner, a harvest bowl with sliced chicken, broccoli, sweet potato, and avocado topped with hot honey. And dessert? A donut!

Related: Can't Lose Weight Despite Eating Less? This Could Be Why

She Goes Running

Rear view of young woman walking on treadmillShutterstock

Brianna runs on the treadmill. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

She Drinks This “Debloating” Green Juice

briannajoye_fitness-2briannajoye_fitness/Instagram

In an Instagram video Brianna revealed her recipe for a “debloating” green drink. The “best green juice recipe” starts with a cup of pineapple. “We're doing two lemons, just a couple pieces of ginger, a couple pieces of celery, and one whole cucumber. We're just going to put it all in one handful of organic spinach, and then we are using some coconut water (“for some added electrolytes”) but you can also use water. Then, you blend the mixture. “Once it's blended, you're just going to pour it into a bowl, and then you want a strainer on top of it. I'm just using a cheesecloth. Then you're just going to lift, so all the pulp gets out of it and we're just going to squeeze,” she says.

Related: 6 Important Things You Should Consider Before Getting Breast Augmentation

She Makes Healthier Versions of Her Favorite Meals

briannajoye_fitness-3briannajoye_fitness/Instagram

Another habit of Brianna’s is making healthier versions of her favorite foods. For example, she has shared recipes for “healthier hot Cheetos,” pasta chips, and Big Mac low-carb, high protein taco burgers.

💪🔥Body Booster: If you don’t have a lot of time to invest in exercise, try doing mini workouts – like Brianna’s – a few times a day.

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.

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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.

Mayra Wendolyne LowCarbLove Low Carb Love
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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.

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

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“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.