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Fitness Mom Reveals 5 Important Things She Didn’t Do to Lose 2 Pounds Per Week

Losing weight isn’t as hard as you think.

Whitney Reyes workoutwithwhitney_
Copyright workoutwithwhitney_/Instagram

Are you trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”


She Didn’t Starve Herself

Rear View Of Young Woman Looking In Fridge At Kitchen, hunger​Not Viewing Hunger as the EnemyShutterstock

The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

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

She Didn’t Do Tons of Cardio

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The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

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

She Didn’t Spend Hours in a Gym

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

Young,Sports,Woman,Doing,Exercises,With,Dumbbells,In,The,Gym.Dumbell Chest FlyShutterstock

The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Whitney Reyes workoutwithwhitney_
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Evidence-Based

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

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

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

Are you trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

Rear View Of Young Woman Looking In Fridge At Kitchen, hunger​Not Viewing Hunger as the EnemyShutterstock

The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

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

She Didn’t Do Tons of Cardio

Woman Running In Countryside Wearing Earphones​Putting It All TogetherShutterstock

The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

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

She Didn’t Spend Hours in a Gym

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

Young,Sports,Woman,Doing,Exercises,With,Dumbbells,In,The,Gym.Dumbell Chest FlyShutterstock

The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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


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

@kikivirk

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

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

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

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

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

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

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

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

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

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

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

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

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

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

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

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

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

Evidence-Based

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

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

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

Are your diet and fitness mistakes keeping you from achieving your body transformation goals? You might be making them and don’t even know it. Tay, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a new Instagram post, she discusses her own journey and what she has learned along the way. “These mistakes were costing me TIME & progress,” she writes, going on to reveal 5 of them and also revealing what she did instead that helped her shape up fast.


Mistake One: Not Eating Enough

Her first mistake? “Not eating enough,” she reveals in her post. “This is the biggest factor. In order to build muscle, you need to be eating at maintenance or even slightly above/ surplus. Yes, you may gain muscle initially with a deficit, but eating for too long in a deficit does not help build muscle.”

RELATED: Woman Lost Fat in Her 40s by Doing These 2 Things

Mistake Two: Fasted Workouts

Her second mistake? “Working out fasted,” she writes. “If you work out super early, try having carbs pre-workout to help give you the energy you need. Aim for about 30-45 grams of carbs. I eat a banana & rice cake before my morning workout/ walk since I get up at 4:45.”

Mistake Three: Not Upping Weights

Mistake number 3: This is failing to abide by the principle of progressive overload. “Using the same weights,” she says. “You can’t stay at the same weight forever. Increase the weight, even if you get fewer reps.”

Mistake Four: Not Going Through the Full Range of Motion

Next up, she messed up by only partially doing exercises. “Go through the full range of motion. This is key. Aim for performing exercises slowly, intentionally & focus on going through the whole range of motion,” she says.

Mistake Five: Being Scared of Eating More

Mistake five has to do with diet. “Being scared of eating more. This ties back to number 1, but just try it out. I get it can be scary. I have upped my carbs from 200 to 300 in the past months & I have nothing negative to say. I am eating about 2,300 calories daily & will continue to eat more. From someone who barely ate above 1,400 calories a few years ago, this is huge,” she says.

RELATED: She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine

What She Did Instead: Amped Up Protein

In another post, she reveals other habits that helped her transform her body. “I enjoyed high protein meals and ate four meals a day,” she says. She specified she “hit my protein goal” daily. 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.

What She Did Instead: Walked More

She also started walking more. “I walked 10k steps a day,” she writes. She also “walked in the AM” to ensure she didn’t bow out. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

What She Did Instead: Counted Macros and Ate Whole Foods

“I focused on macros & whole ingredients,” she continued. “I still indulged in some of my favorite foods from time to time without tracking.” She strongly recommends learning how to calculate yours. “I had NO idea how learning about macros would better my life. Prior, I had no idea about proteins, carbs & fats and why all are important & how they help fuel me and give me energy,” she says.

RELATED: 8 Foods a Doctor Says to Eat Because "Your Body's Going to Struggle to Hold Onto That as Fat"

What She Did Instead: She Slept More

Getting enough rest was also a game-changer. She “slept well” during her fat loss period. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

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

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

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

You might have heard that certain workouts are the magic bullet for weight loss – but this isn’t the case, according to one expert. Alexia Degremont is a health and mindset coach “scientifically trained with European ease, helping you burn fat with true nutrition, not restriction,” she writes in her social media bio. In a new Instagram post, she does a little truth-busting, claiming that the highly hyped 12-3-30 workout isn’t the end-all-be-all of fat loss. “They’re lying! Incline walking won’t magically make you lose weight, burn fat, and reduce ‘bulkiness,’” she writes. Here is why – and also why switching from weights to Pilates isn’t the answer either.


She Claims That All It Does Is Increase Heartrate and Stimulate Quads and Calves

“I know there’s so much hype around the 12:3:30 workout,” she says in her post. The 12-30-30 workout involves walking on a 12 percent incline and 3 mph speed for 30 minutes. According to Alexia, all an incline walk does is “get your heart rate up faster and train and stimulate your quads and calves a lot,” she writes.

A Lot of Times Your Heartrate Goes Higher Than Needed

“Don’t get me wrong, low-intensity steady-state cardio is amazing for fat loss, and working out your legs is too!” she continues. “But most of the time, your heart rate actually goes higher than needed, bringing you into the fitness cardio zone – which burns carbohydrates (& calories), but not fat.”

It Won’t Lean or Tone Your Legs

According to the expert, “stimulating the exact muscles you want to shrink and already use all the time in everyday life isn’t going to give you slimmer legs,” she adds. “Fact is – no matter if you use your body weight, heavy weights, or an incline walk, enough stimulus on the muscle will grow your muscle, not lean it out or get toned!!”

Here Is What You Should Do Instead

“If you want to feel & look leaner, more confident in your body, and just slimmer, you need to:

  1. First, reduce the amount of stimulus on the muscles you want to lean out,
  2. Focus on fat burning with cardio & nutrition,
  3. Then, re-introduce resistance training that prioritizes muscle tone, strength & health without gaining size.”

Switching From Weights to Pilates Won’t Lean You Out Either

In another post, she maintains that switching from weights to Pilates isn’t going to help you lean out. “Last week, I shared the workout routine I followed to go from bulky to lean in 3 months on my feed. After 2 years of working out, I was sick of feeling puffy, sore, exhausted, and honestly ‘bulky’…,” she writes in the post.

She Worked Out Hard and Followed a Strict Diet

She continues to explain that for nearly a year, she worked out hard and followed a strict diet. “I had gained 12 lbs of muscle and fat in the span of 9 months despite working out consistently and intensely (Isn’t that what’s required?) and eating ‘clean’ and trying to stay ‘in a calorie deficit’ (Shouldn’t that be enough to reach your best body!).” she writes.

She Transitioned From Weights to Pilates and Yoga

She then “decided to ditch lifting weights, HIIT, running, and only stuck to Pilates and yoga for a few months… to see if ‘reducing stress and lowering cortisol’ would lead to better results,” she writes. It worked – but not for long. “And – I lost the weight! I de-bulked! And I felt like myself again! But... it didn’t last.”

RELATED: This Fitness Expert Lost Weight and Got Shredded in 60 Days With 3 Must-Follow Rules

She Lost Weight, But Also Muscle Tone

“While I lost weight and size, I also lost muscle tone, strength, and fitness, and I needed to be so strict with my diet, making sure I wasn’t eating too much, in order to maintain this lower weight, whenever I would indulge I would immediately notice negative changes! While I liked the visual, This didn’t feel sustainable or healthy either,” she continues.

You Have to Optimize Your Metabolism for Fat Loss

“If you’ve been there, you’ve asked yourself: ‘What am I supposed to do then!’ To get lean and stay lean and toned, I realized (and learned) that you have to optimize your metabolism for fat loss – And that requires building and maintaining lean muscle! And ‘Pilates’ or yoga alone – which are programmed for mobility and control, not muscle growth or tone – isn’t going to do that… When I finally understood what it takes to create real muscle tone without growing the size of my muscles, everything changed,” she says.

RELATED: Woman Reveals 3 Simple Ways She Built Her Dream Body in 30 Days

She Worked Out Less and Was Able to Eat More

“I was able to work out only a few times a week – seeing my body get leaner & toned every week,” she says. “I was able to eat more, which, as a real foodie, is a Win! But it's also just a lot more sustainable. I felt confident wearing crop tops & shorts because I wasn’t just “skinny.” I was toned! I wish I could tell you the Pilates craze is the cure to it all, But it isn’t. You’ll need the science & skills to prioritize muscle tone without gaining size through your workouts and nutrition.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to burn fat but aren’t sure what habits you need to change? Mahtab Ekay is a fat loss coach and Instagram influencer who regularly shares about her personal weight loss journey. In a recent post the influencer gets real about what it takes to lose weight. “You NEED to hear this,” she writes. “If you want to lose fat and build muscle at the same time, you’ll NEVER do it unless you get these 4 things right.”


1. Eat Enough Protein

The first habit that you need to master is eating enough protein. “Aim for 0.8–1g per pound of your ideal body weight in pounds. Focus on high-protein foods like chicken breast, lean beef, fish, eggs, tofu, cottage cheese, Greek yogurt, or protein powder,” she writes in her post.

2. Follow a Structured Lifting Plan

Next, follow a structured lifting plan, she says. “Start with a 3-day program: 3 full-body workouts, OR 1 upper, 1 lower, 1 full-body session per week. Key: Track your sets and reps and progress weekly—whether by lifting heavier, doing more reps/sets, or increasing time under tension.”

3. Incorporate Daily Activity and Cardio

She also maintains that you need to incorporate daily activity and cardio. “Steps: Aim for 8–12k steps/day as a goal. As a general rule, you can walk 1,000 steps in about 10 minutes. For example, an easy way to hit 5,000 steps is: Take a 20-minute walk in the morning. Add 10-minute walks after each main meal. Cardio: If you want to add low-intensity cardio (like cycling, stairmaster, or treadmill), aim for 15–20 minutes, 1–3 times per week after your workouts.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

4. Eat the Right Amount of Calories

Next, make sure to eat the right amount of calories. “You need to eat in a slight calorie deficit. To find this: First, calculate your maintenance calories. Then, eat 100–200 calories below that to lose fat without sacrificing muscle.”

Sacrifices She Made: She Skipped Dessert–Most of the Time

In another post she revealed some sacrifices she had to make to lose 20 pounds in three months. “I selected one dessert that I absolutely LOVE which for me is a special ice cream and I planned it as part of my days frequently. And I AVOIDED any other desserts that weren’t my most favourite,” she writes.

She Avoided Additional Calories

“I avoided any unnecessary additional calories that wouldn’t add much to my meal anyways. That could be the extra cream or sugar in my coffee, or any high calorie dressing that could be replaced with lower calorie ones,” Ekay continues.

She Quit Drinking

“Ok this one is NOT really a sacrifice but I stopped drinking,” Ekay reveals. “I was never a heavy drinker, maybe socially drinking a beer or two. When dieting, I limited the amount and to be honest I figured out I wasn’t enjoying drinks in the first place so I just stopped drinking. It’s been more than a year and it has been one of the BEST decisions ever.”

She Didn’t Keep Unhealthy Snacks Around

“I didn’t buy snacks or foods that would require discipline,” Ekay says. “My fridge and pantry were 90% filled with things that I knew I wouldn’t overeat.”

RELATED: Coach Dropped 100 Pounds Using These 9 Daily Habits

She Made Sure to Eat Enough

“I made sure to support my workouts with enough calories (energy),” explains Ekay. “To lose fat, as long as you are in calorie deficit, it will work out. But to support my workouts best, I made sure I always considered 300-500 calories to consume around my workout.”

She Weighed and Tracked Her Food

“I put in the effort to scan and weigh and track my food for the period of time where fat loss was my priority so I could be IN AND OUT and go back to maintenance followed by bulking as soon as possible,” says Ekay. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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​Stock Up on Groceries
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Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
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Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster