Skip to content

I am a Fitness Pro and Here Are 7 Reasons I Only Train for 15 Minutes a Day

Here is everything you need to know about Cara Metz’s approach to exercise

Cara_Metz7

You don’t need an hour or day every day to get in shape. In fact, according to Cara Metz, a fitness trainer with over 20 years of experience and nearly 500,000 followers on Instagram, all you need is 15 minutes. In a new social media post Metz explains why shorter, more consistent workouts are the key to getting into and staying in shape. “Why do I swear by only working out for just 15 minutes?” she asks, going on to answer the questions.


Consistency Is Key, She Says

Cara_Metz8carametz_/Instagram

According to Metz, it’s simple. “You must have heard the words ‘consistency is key’ 🔑So that is it!! Super simple, no frills, no fuss just plain old consistency!” she says.

If You Set Goals for Longer Workouts, You Are Less Likely to Actually Do Them

Cara_Metz1carametz_/Instagram

“We are all busy and if I told you to workout for 1 hour per day, even maybe 30-45 minutes you may do it for a while but at some point, life will get in the way and something will steer you away from doing ‘the thing’ you promised yourself!” she continues.

15 Minutes Is More Realistic

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

“BUT if I said to you just find 15 minutes, that’s it! You can find that time because I can guarantee you have been sat on your phone scrolling for at least 15 minutes now!! Am I right??” she points out.

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

She Recommends Short and Intense Workouts

Cara_Metz6carametz_/Instagram

“My workouts are short, sharp, intense and most of all fun!! You will be surprised what you can achieve in such a short time. Even after all these years of doing just 15 minutes I am still amazed how much the workouts work!” she says.

She Is “Living Proof”

Cara_Metz4carametz_/Instagram

“I am living proof! Do you need to see a before pic? The short time is the best thing, the 2nd best is that they are designed for us ladies in midlife and beyond! I am there with you at the same stage of life, understanding the trials and tribulations this era can bring!” she concludes.

Here Is Her 15 Minute Arm Workout

Cara_Metz3carametz_/Instagram

In another video, Cara gives her “workout breakdown” of her 15-minute arm workout. She says that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15 minute workout.”

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

RELATED: Rekindle Intimacy in 4 Weeks With These Tips

Here Is Her 15 Minute Step Workout

Cara_Metz9carametz_/Instagram

In another post, she shares a 15-minute workout to get 1,500 steps in. “How many daily steps do you do? Do you struggle to get your steps in each day! Try this….Stick some music on, set a timer for 1 minute a move and let’s go!” she writes. Repeat twice.

  1. March
  2. Wide march
  3. In & out March
  4. Two side steps
  5. Rock step
  6. Box step
  7. Walk forward & back
  8. Let loose & boogie

💪🔥Body Booster: Set a goal to exercise 15 minutes daily and assess the situation at the end of the week. Did you reach your goal?

More For You

You don’t need an hour or day every day to get in shape. In fact, according to Cara Metz, a fitness trainer with over 20 years of experience and nearly 500,000 followers on Instagram, all you need is 15 minutes. In a new social media post Metz explains why shorter, more consistent workouts are the key to getting into and staying in shape. “Why do I swear by only working out for just 15 minutes?” she asks, going on to answer the questions.


Consistency Is Key, She Says

Cara_Metz8carametz_/Instagram

According to Metz, it’s simple. “You must have heard the words ‘consistency is key’ 🔑So that is it!! Super simple, no frills, no fuss just plain old consistency!” she says.

If You Set Goals for Longer Workouts, You Are Less Likely to Actually Do Them

Cara_Metz1carametz_/Instagram

“We are all busy and if I told you to workout for 1 hour per day, even maybe 30-45 minutes you may do it for a while but at some point, life will get in the way and something will steer you away from doing ‘the thing’ you promised yourself!” she continues.

15 Minutes Is More Realistic

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

“BUT if I said to you just find 15 minutes, that’s it! You can find that time because I can guarantee you have been sat on your phone scrolling for at least 15 minutes now!! Am I right??” she points out.

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

She Recommends Short and Intense Workouts

Cara_Metz6carametz_/Instagram

“My workouts are short, sharp, intense and most of all fun!! You will be surprised what you can achieve in such a short time. Even after all these years of doing just 15 minutes I am still amazed how much the workouts work!” she says.

She Is “Living Proof”

Cara_Metz4carametz_/Instagram

“I am living proof! Do you need to see a before pic? The short time is the best thing, the 2nd best is that they are designed for us ladies in midlife and beyond! I am there with you at the same stage of life, understanding the trials and tribulations this era can bring!” she concludes.

Here Is Her 15 Minute Arm Workout

Cara_Metz3carametz_/Instagram

In another video, Cara gives her “workout breakdown” of her 15-minute arm workout. She says that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15 minute workout.”

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

RELATED: Rekindle Intimacy in 4 Weeks With These Tips

Here Is Her 15 Minute Step Workout

Cara_Metz9carametz_/Instagram

In another post, she shares a 15-minute workout to get 1,500 steps in. “How many daily steps do you do? Do you struggle to get your steps in each day! Try this….Stick some music on, set a timer for 1 minute a move and let’s go!” she writes. Repeat twice.

  1. March
  2. Wide march
  3. In & out March
  4. Two side steps
  5. Rock step
  6. Box step
  7. Walk forward & back
  8. Let loose & boogie

💪🔥Body Booster: Set a goal to exercise 15 minutes daily and assess the situation at the end of the week. Did you reach your goal?

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 up your weight loss game? Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! In fact, she maintains that she has a much better grasp on diet and exercise now than she did in her forties. In a new Instagram post, she reveals the game-changing habits she has learned. “3 things I wish I had known about losing weight when I was in my 40s,” she writes.


Walking Can Burn More Fat Than Running

If you are pounding pavement or running vigorously on the treadmill to lose weight, stop, says Michaela. “You burn more fat by simply walking more (Zone 2) than long sessions of steady state running. Cardio is massively important for general health but not a good choice for fat loss. Doing too much of it can even lead to overtraining, further hindering fat loss,” she writes in her post.

Severe Calorie Restriction Will Backfire

Don’t try starving yourself thin. “Severe and prolonged calorie restriction will only make things worse in the long run because it can lower your metabolic set point over time,” writes Michaela, explaining that “these changes are, of course,e not permanent, but it can set you back.” Also, “extremely low-calorie diets can also cause binging because your body thinks you are starving. It’s unsustainable. A more moderate approach of a modest deficit of 200-500 calories below maintenance is recommended to lose weight.”

Lift Weights

She also recommends strength training for weight loss. “You burn more calories at rest with resistance training because the more lean muscle you have, the more efficient your metabolism becomes. Lifting heavy weights will help you build lean muscle and lose fat,” she says.

Strength Training 3 to 5 Days a Week

In another post, she reveals a few more weight loss principles. As a 58-year-old personal trainer and nutrition coach, I’ve learned how to stay strong, lean, and fit. “Here are six principles you need to understand,” she says. “In order to lose weight, you need to lift weights 3-5 days per week.”

RELATED:Woman Drops 80 Pounds in 3 Years Using These 10 Simple Food Rules

Walk 7,000 to 10,000 Steps Per Day

And get your steps in. “Walk at least 7000-10000 steps per day,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Do 2 Hours of Zone 2 Cardio a Week

Her next recommendation? “Get 2 hours of zone 2 cardio per week for health,” she says, specifying this is not for weight loss. What is zone 2 anyway? It is a low-intensity, steady-state workout that involves working out at 60–70% of your maximum heart rate.

Get 7 to 9 Hours of Sleep

Rest is also important, stresses Michaela. “Get 7-9 hours of sleep per night,” she recommends. 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.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Eat 30 Grams of Protein Per Meal

Next, amp up your protein intake. “Eat around 30 grams of protein at each meal. If you have fat to lose, you need to eat with a moderate calorie deficit, but this doesn’t include using extreme fad diets to achieve this, and you shouldn’t stay in a calorie deficit indefinitely. It’s a good idea to cycle between deficit and maintenance calories in order to encourage the building of lean muscle and not plateau,” she says.

Hydrate

Lastly, you need to hydrate. “Drink half your body weight in oz of water per day,” she writes. For example, a 120-pound woman would drink 60 ounces of water per day. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. 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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.


Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Sam_Tooley1
Sam Tooley
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.

Want to get fit when you don't have much time? For me, circuit-style training allows for efficiency. If designed correctly, you can combine the benefits of strength and conditioning into what I consider a hybrid-style session. Not everyone has the time they'd like to train in the "ideal'" way: Upper Body sessions, Lower Body sessions, Conditioning sessions, etc. It's not to say you can't make those days circuit style either, but typically, you'll see circuits be more total body-focused and infuse conditioning within them as well.


While I've been a competitive athlete my entire life, my real expertise comes from co-founding Alpha Fit Club, a circuit-style strength and conditioning group fitness concept, in 2019. Over the last half decade, I have personally written thousands of circuit-style training sessions, and now I want to share one with you.

First of All, Start With Less and Increase to More

Woman,Doing,Paripurna,Navasana,Exercise,,Boat,Pose,,V UpsShutterstock

Regardless of if you're going to attack a circuit workout or a workout in general, my recommendation is the same: start with less and gradually increase to more. Being able to train at 70-80% intensity consistently throughout the course of a week is far more beneficial and long lasting then hammering workouts out at 110% effort.

Related: How Many Cookies Cause 1 Lb Weight Gain? A Nutritionist Answers

Approach It With the Idea of Contrasting Exercises

Young woman bench pressing with dumbbells in the gym, working triceps and chestShutterstock

There's no right or wrong way to design a circuit but I would approach it from the idea of contrasting exercises. An example would be a Dumbbell Bench Press paired with a Dumbbell Bent Over Row; these are both horizontal push pulls and balanced one another out. You always want to think about balance.

Two Five-Exercise Circuits For You

Shot of athlete woman exercising on assault air bike.Shutterstock

Below are examples of two five exercise circuits you could do within the same session...

1st exercise circuit

  • 1 Minute Air Bike
  • 10 Dual Dumbbell Front Squat
  • 10 Dual Dumbbell Deadlift
  • 10 Alternating Reverse Lunges
  • 20 Mountain Climbers

2nd exercise circuits

  • 1 Minute Air Bike
  • 10 Hand Release Push Ups
  • 10 TRX Inverted Rows
  • 15 Band Pull Aparts
  • 20 Alternating V Ups

Why Circuit Training is So Beneficial

Muscular Athletic Fit Man in T-shirt and Shorts Energetically Starts Doing Mountain Climber Exercises at Home in His Spacious and Bright Apartment with Modern Interior.Shutterstock

"Several studies have shown that circuit training can elicit increases in both upper and lower body 1-rep max, making it a great exercise to target whole body fitness. Studies have shown major increases in muscle mass in both trained and untrained populations (however, untrained populations demonstrate greater improvements since they have more ability to show improvements in shorter time periods)," says NASM. "Circuit training induces the same anabolic signaling and maximal muscle fiber recruitment that conventional resistance training does — but without the need to use as much weight since there are shorter rest periods between sets."

RELATED:10 Best Foods to Eat Before and After Fasting, According to Dave Asprey

It Can Even Help You Lose Weight

Male,Weight,Scales,,Weight,,Diet,Shutterstock

"One meta-analysis investigated several studies looking at the effects of circuit training on aerobic fitness and changes in body mass. They found that circuit training can improve Vo2max and endurance performance by 6.2%! They also found that circuit training elicited major changes in body composition," says NASM. "From the 45 studies that were analyzed, they found that circuit training led to an average reduction of 4.3% in fat mass. The greatest fat loss outcomes were seen in groups that performed circuit training at least three times per week with higher volume training, shorter rest times, and moderate to high-intensity levels."

💪🔥Body Booster: Start your workout with lower intensity and gradually increase it. Consistency at 70-80% effort is better than pushing yourself too hard.

Sam Tooley is a fitness and endurance coaching and the co-owner and founder of Alpha Fit Club
Ellen Ludwig ellenludwigfitness
Copyright ellenludwigfitness/Instagram


Do you want to lose weight fast just by doing cardio? Ellen Ludwig is a fitness and nutrition coach who helps women over 40 achieve their body goals. In a new social media post, she reveals her go-to workout for shedding body fat – all you need is a pair of sneakers. “Ladies over 40 who want to shed belly fat, steal my cardio workout,” she says.

Women In Peri and Post Monopause Need to Add “Short Intense Cardio Burts” Into Their Routine

In the post, she explains that women in peri and post menopause “need to add short intense cardio bursts into their workout regime, in addition to strength training! It can actually help reduce the not so great effects peri menopause has on our body,” she explains.

Sprint Interval Training Is the Way to Do It

“One of my favorite ways to do this is Sprint Interval Training (SIT). As a former runner, I get to enjoy the ‘runner’s high,’ but without all the knee & hip pain I had with running longer distances. Here is why you need it,” she continues, adding that “more isn’t better,” but that harder is.

Reason Why You Should Do SIT

According to Ludwig, here is why you need to do it:

  • Short SIT/HIIT bursts can help to improve insulin sensitivity and lower fasting blood sugar levels, especially during perimenopause when blood sugar can be harder to manage.
  • It improves your fat-burning capacity and helps manage visceral fat.
  • Helps increase human growth hormone (HGH), which helps to preserve muscle mass, which we especially need as we age!
  • Helps your body burn more fat at rest!
  • Lowers inflammation!
  • Improves cardiovascular health and reduces hot flashes!

How to Do It

“Always warm up first!! Pick an exercise that works for you! Sprinting, cycling, walking/running up hills are great options. Go as fast as you can for 20-30 secs and then walk/rest for 60 secs. Repeat 10-15 times. If you’re new to SIT, start with 5-10 and work your way up. You only need to do this 1-2 times a week! I do sprints one day a week!” she writes.

Also, Do This Strength Training Routine

In another post, she reveals her strength training routine. “Grab a set of light, medium, & heavy weights that will challenge you and try this upper body burner. Do 10 reps of each move 3x and move on to the next move! Rest in between moves. (I’m sharing what weights I used!)” she says.

Here Is the Set:

  1. Deadlift (55lbs)
  2. Arnold press (25lbs)
  3. Close grip chest press (25lbs)
  4. Front raise (15lbs)
  5. Chest press (35lbs)
  6. Goblet squat w/pulse (55lbs)
  7. Curtsy lunge (35lbs)
  8. Side shoulder raise (15lbs).

Be Consistent with Your Workout Routine

“Listen, I didn’t wake up one day with muscles (well, maybe my quads!),” she writes. “I have been working on building muscle for YEARS and YEARS. I started with lighter weights and worked my way up. I slowly went from 10s to 12s to 15s to 17.5s to 20lbs, and on up! I put in the reps and my CONSISTENCY (and good nutrition!) has lead me to where I am today!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Shutterstock

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
Copyright Low Carb Love/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.

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

Instacart

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

Instacart

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.