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Get Your Best Body With 7 Proven Tips From a Successful Fitness Expert

7 secrets to getting your best body, no matter what that means to you.

FACT CHECKED BY Christopher Roback
Denise_Vitola_deezworkoutz8
FACT CHECKED BY Christopher Roback

Your best body is very personal. What one perceives as one's best body may be different from others. For example, you may want to be lean or curvy, while someone else wants to appear muscular. It is not one size fits all, so it is important to identify what you are seeking. As a fitness influencer who motivates thousands of people, I like to start with what is your why?


My why is to be strong and muscular; my workouts are designed for that. I lift heavy and I lift hard. If you want lean, you may want to spend more time doing yoga and running, while someone seeking curves will need another type of workout. That said, here are my 7 secrets to getting your best body.

1. Habit Stack

Once you create one good habit, stack on other good habits. For example, if you make coffee every morning, why not drink water while your coffee is being made? Habit stack on that taking supplements with the water. Get it?

Related: 5 Tips to Jumpstart Your Weight Loss

2. Eat Well

The one thing that helps me eat well is cooking for myself. You cannot outrun or work off a bad diet. I spend every Sunday meal prepping. You can find many of my recipes on my Instagram profile @deezworkoutz, offering fitness and diet advice—follow my page for regular updates.

3. Get Plenty of Sleep

I get plenty of sleep, which is so important to muscle repair and growth.

4. Workout!!!

Now, workout type matters. Lifting weights is so important. Do that 3-4 times a week. It burns faster than cardio. Muscle will burn fat while you are resting, and a pound of muscle will burn 3X more calories than a pound of fat.

5. Daily Affirmations

Spend one minute telling yourself how GREAT you are every morning!

6. Be Positive

Maintain a positive attitude. Mental health is important to overall body health. Letting the negative in can affect your actions, so you are not making the progress you seek.

7. Edit Your Friends List

You are the people you spend time with. My closest friends are those who also like to work out and do active things. I don't spend a lot of time with drinking buddies. I have yoga buddies.

8. Simply Start

Denise_Vitola_deezworkoutz3deezworkoutz/Instagram

You can incorporate any of my tips by simply starting. Don't try to do too much at once. Promise yourself to try one thing a month until it becomes a habit. These are small steps that anyone can take. You have to try. I always tell my classes it is all in the try, and once you do it, you are on your way. Take the first step, and the rest will get easier.

Related: Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

9. Final Word From the Pro

Denise_Vitola_deezworkoutz2deezworkoutz/Instagram

Your best body is within you. You can unlock it with mental strength. that is truly step one. Most people think step one is going to the gym. Step one is uncovering your why and finding peace with why you are not already on this journey, fixing what is broken, giving yourself grace, and moving forward. maintain a positive attitude, and don't let any setback throw you off track. Find like-minded people to spend time with and it will change your life.

More For You

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.

Your best body is very personal. What one perceives as one's best body may be different from others. For example, you may want to be lean or curvy, while someone else wants to appear muscular. It is not one size fits all, so it is important to identify what you are seeking. As a fitness influencer who motivates thousands of people, I like to start with what is your why?


My why is to be strong and muscular; my workouts are designed for that. I lift heavy and I lift hard. If you want lean, you may want to spend more time doing yoga and running, while someone seeking curves will need another type of workout. That said, here are my 7 secrets to getting your best body.

1. Habit Stack

Once you create one good habit, stack on other good habits. For example, if you make coffee every morning, why not drink water while your coffee is being made? Habit stack on that taking supplements with the water. Get it?

Related: 5 Tips to Jumpstart Your Weight Loss

2. Eat Well

The one thing that helps me eat well is cooking for myself. You cannot outrun or work off a bad diet. I spend every Sunday meal prepping. You can find many of my recipes on my Instagram profile @deezworkoutz, offering fitness and diet advice—follow my page for regular updates.

3. Get Plenty of Sleep

I get plenty of sleep, which is so important to muscle repair and growth.

4. Workout!!!

Now, workout type matters. Lifting weights is so important. Do that 3-4 times a week. It burns faster than cardio. Muscle will burn fat while you are resting, and a pound of muscle will burn 3X more calories than a pound of fat.

5. Daily Affirmations

Spend one minute telling yourself how GREAT you are every morning!

6. Be Positive

Maintain a positive attitude. Mental health is important to overall body health. Letting the negative in can affect your actions, so you are not making the progress you seek.

7. Edit Your Friends List

You are the people you spend time with. My closest friends are those who also like to work out and do active things. I don't spend a lot of time with drinking buddies. I have yoga buddies.

8. Simply Start

Denise_Vitola_deezworkoutz3deezworkoutz/Instagram

You can incorporate any of my tips by simply starting. Don't try to do too much at once. Promise yourself to try one thing a month until it becomes a habit. These are small steps that anyone can take. You have to try. I always tell my classes it is all in the try, and once you do it, you are on your way. Take the first step, and the rest will get easier.

Related: Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

9. Final Word From the Pro

Denise_Vitola_deezworkoutz2deezworkoutz/Instagram

Your best body is within you. You can unlock it with mental strength. that is truly step one. Most people think step one is going to the gym. Step one is uncovering your why and finding peace with why you are not already on this journey, fixing what is broken, giving yourself grace, and moving forward. maintain a positive attitude, and don't let any setback throw you off track. Find like-minded people to spend time with and it will change your life.

Fit woman talking to her trainer at the gym.
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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.

Personal trainers are experts when it comes to fitness and nutrition—after years of experience, they know what works and what doesn’t. “Personal trainers are experts in their field and can provide valuable information about exercise, nutrition, and overall wellness,” according to the Southern California Health Institute. “They can teach you new exercises and proper form to make sure you are getting the most out of your workouts.” Here are 7 fitness tips personal trainers swear by for optimal fitness.


Strength Before Cardio

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gymShutterstock

Save the cardio for after your strength training sessions. "Strength train before doing cardio for maximum fat burn and energy efficiency," Virgin Active Head of Group Exercise Israel Rivera tells Cosmopolitan. "Save your glycogen stores to push harder and heavier during your strength training workouts to build lean muscle mass. Once those stores are depleted your body will resort to fat as fuel for exercising. So, bang the cardio out after your strength training session to achieve a fitter, leaner you.”

Too Much Too Soon

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Make realistic goals and start off slowly. “A lot of people jump into doing too much, or going too hard, too soon,” personal trainer Zoe Mckenzie tells The Guardian. “This often results in a boom and bust approach of doing lots, then burning out and doing nothing. Starting low and going slow is key to building up whatever activity you are doing.”

Technique Is Everything

young sporty woman shoulder pain from workout in the gymShutterstock

If your technique is off, your workout will not be as effective. "It’s much more important to train with the correct technique rather than train heavy," Master Trainer Dorota Maslewska tells Cosmopolitan. "You might learn some exercises by watching friends or others in the gym, but sometimes what you see isn’t safe."

Hit the Weight Room

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Don’t be afraid of lifting weights for optimal fitness. “As a personal trainer, strength training is the No. 1 type of exercise I recommend to live longer,” certified fitness trainer and nutrition coach Patricia Greaves tells CNBC. “Research has even shown that people in their 70s with mobility issues can boost their longevity with a strength-training program.”

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

Get a Workout Buddy

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Work out with a friend to make exercise more fun. “Your friend can be your personal trainer,” personal trainer Holly Davidson tells The Guardian. “If you agree, ‘We’re going to meet at a certain time and we’re going to do a workout,’ then it gives you more motivation to actually show up and get it done. Second, both of you are going to have ideas on what exercises you’re going to do.”

Food Prep

attractive young skinny smiling woman having fun cooking eggs at kitchen in morning having breakfast dressed in sexy pajamas outfit

Food prep is a great tool to support a healthy diet without having to constantly make decisions about food. “Meal prepping is so important,” certified personal trainer Matt Stewart tells Boston Magazine. “Pick a day on the weekend to do your food shopping and then cook your proteins and vegetables for the week. Not having healthy meals prepared caused me to always eat out at fast food restaurants. Eating hamburgers and French fries every day might sound fun, but it will wreck any weight loss goals you have.”

RELATED: 5 Truths About Why You Aren’t Losing Weight

Just Move

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Can’t hit the gym? Any walking is better than no movement at all. “If you want to build up your cardiovascular fitness, then go for a brisk walk,” Davidson says. “If you’re not getting breathless, then find a hill and walk briskly up that and you’re going to really feel it a lot more.”

💪🔥 Body Booster: Any movement is good for your health—start slow and build up.

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 become the best version of yourself in 2025? Maggie Jackson is a lifestyle journalist on KTLA 5 News whose mission is “helping busy mamas find joy with easy (and kinda healthy) life hacks.” In a new social media post, she reveals exactly how she got into the best shape of her life in 2024. Looking forward to a stronger and healthier 2025! If you’re struggling with your health or weight, my best advice is to be KIND to yourself and SIMPLIFY your routine,” she writes in the post, revealing her recommendations.


Focus on Adding Instead of Restricting

Her first recommendation? Focus on adding instead of restricting. “Restricting sucks, in my opinion. Not only is it not fun to have to say ‘no’ to your favorite dessert at a party, but I’ve rarely seen restrictions work as a long-term solution for anyone. Sure, you can remove all bread products for a couple of months and lose some pounds, but what happens when you want to eat bread again? How sad is it when your child wants to bake their favorite bread recipe with you?” she writes in her post. “Instead, I like to focus on adding more good into my diet so it cancels out the bad. I eat so much protein and veggies that there’s not much room for carbs and sugar. If I prioritize eating for my well-being first, I don’t feel so bad about having a few bites of bread or dessert.”

RELATED: 7 Science-Backed Tips That Maximize Weight Loss Results on Semaglutide

Move Your Body Daily

Next, move your body every day. “Let’s face it, busy working parents don’t always have the time to squeeze in a full workout every day. But, I decided I’d never let that be my excuse for being sedentary. I move almost every single day in some way. While I wish it was a 30-50 minute workout every day, some days it’s simply a walk around my block, a 15-minute yoga video, or sprints up and down my staircase while cooking dinner,” she writes in the post.

Follow the 80/20 Rules

Her next recommendation? “Eat by 80/20 rule,” she says. “To piggyback off #1, I use the 80/20 rule as a guide for eating every day to keep me focused. I can’t imagine being extremely restrictive, but I also don’t want to overindulge. I LOVE chocolate and eat it almost every day. But, I stick to the 80/20 rule and only eat a small square or two a day rather than lots of chocolate throughout the day on top of other less healthy food decisions.”

Cook and Eat Homemade Meals

Number four? “Eat fresh homemade meals 90% of the time,” she recommends. “Cooking and preparing our family’s meals keeps our health on track. I love that I know exactly what ingredients are in our meals (and we save money cooking at home!). Every Sunday, I prepare a meal calendar for the week to simplify our breakfast, lunch, and dinner routines.”

RELATED: Expert Reveals 5 High-Protein Swaps That Double Protein Per Calorie

Do Pilates, HIIT, Weights, Running

The type of exercise you do matters. “Incorporate Pilates, HIIT, weights & running,” Jackson suggests. “These are the workouts that I’ve found to be most effective for my body and the time I have available to work. I’m obsessed with @solidcore!”

Listen to Your Body

And last but not least? “Listen to your body!” she writes. “The most important! Take time to connect to yourself and understand what you need to be your happiest, healthiest self. If you’re recovering from the flu, it’s okay to lie down all day. If your muscles are sore, take a day to stretch instead of trying a new HIIT class. Love your body! These photos were taken after 5 days of no workouts from being sick!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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 get rid of body fat but aren’t sure where to start? Mario Tomic is a fitness and nutrition coach who regularly shares videos to help people get in shape using research-based methods. In a new viral YouTube video, he reveals ten things you can do if you want to drop body fat fast. “I’m going to walk you through the exact steps I would take if I were back at 25 to 30% body fat and I wanted to get lean again,” he says in the clip.


Implement the Principles of Fat Loss

Mario starts by explaining that if he were out of shape right now, the first step he would take to start getting lean is implementing the first principles of fat loss. “These are the key behaviors that have the biggest impact on our body composition. And I know if I don't get these right, nothing else matters,” he says in the post.

Stay in a Calorie Deficit

So, what are these essentials? “Well, I know that I need to be in a calorie deficit to lose weight that is non-negotiable,” he says. “I know my numbers well because I've done this before, and if you're not sure where to start, a simple formula to figure out your starting calorie intake will take your goal weight in pounds and multiply that by 12. For example, 170 pounds or 77 kilo goal weight, you take 170 times 12, that'll be 2040 calories per day.”

Increase Calories If You Are Losing Weight Too Fast

“You would start there. And if you're noticing that you're losing weight too quickly, let's say more than two pounds or one kilo per week, you can always increase your calorie intake to make it a bit more sustainable,” he says.

Make Sure Your Diet Is Mostly Unprocessed Foods

“We don't all agree on what the ‘best’ diet is to create that calorie deficit. Instead of looking at what each diet does differently, I would like to look at what the most successful methods have in common. And that is keeping your diet 80, 90% minimally processed food, keeping high protein intake, lots of vegetables and simple repeatable meals while at the same time cutting out sodas, snacks, junk food and alcohol,” he says.

RELATED:Woman Shares 5 Simple Changes That Made Her “Leaner Than Ever” in 75 Days

Lift Weights

The next thing to do as you are losing weight is to make sure you are not losing muscle, he says. “The best way to do that is lifting weights with the intent to get stronger. Here, I would start with a simple full-body training routine, five, or six exercises for all the major muscle groups three times per week and keeping the sessions to about an hour. That's more than enough,” he says.

Amp Up Your Protein Intake

“Also for building muscle and preserving muscle, I'd make sure that I'm getting my daily protein intake to about one gram per pound of my goal weight. So for 180 pounds or 81 kilos, that would be 180 grams of protein per day plus-minus 10 to 15 grams,” he says.

Prioritize Sleep

“Third, I would prioritize sleep,” he continues. “Sleep deprivation leads to less fat loss and more muscle loss and increases cravings and hunger, which makes staying consistent with fat loss incredibly difficult. Also, without good sleep, it's harder to recover and make progress in the gym. So my priority would be seven hours or more of high-quality sleep in a dark room with minimal interruptions and really make sure that I have a consistent sleeping schedule because I know that this will make everything easier.”

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Track Everything

His third recommendation? “Start tracking everything,” he says. “By everything, I mean daily body weight, step count, weekly waist size, food lifting, and sleep. If you're not doing this, you're practically self-sabotaging. Tracking is the fastest way to figure out what's working and what's not, especially when you're just starting out on your journey. This is the highest return on investment activity.” This way, there will be no surprises, and you can adjust things accordingly if you aren’t losing weight. “Also, tracking is the ultimate form of self-accountability,” he continues. “When you're tracking, it's hard to ignore the evidence. You can clearly see when you're losing progress, and you're more incentivized to stay consistent.”

Fully Immerse Yourself Into Fitness

“Now the third step I would take if I were starting over again is fully immerse myself into fitness,” he says. “ Immersion is one of the most powerful and underrated things when it comes to staying consistent because maybe right now nobody around you prioritizes getting lean or fitness in general. And if you don't create your own mental space that's focused on these goals, it's going to be much harder to ignore the distractions and stay on track.” You can do this by “building your routine of watching fitness videos, reading about fitness, learning about this doesn't have to be my videos,” he says. Also, surround yourself with people with similar goals.

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Finally, Be Adaptable

“Speaking of consistency, I would focus on being adaptable. As Darvin said, ‘It's not the strongest or the most intelligent that survive, but the most adaptable to change.’ I wouldn't go on this journey believing that it will all be perfect and a universe will conspire to arrange everything for me to get lean. No, that's delusional. Instead, I will trust my ability to adapt and learn. I know there will be a lot of mistakes, and this is actually what separates those who succeed from those who fail. Those who fail rely on one rigid plan. They try to force it into their life, and it might work on some days, but it won't work consistently. Those who succeed adapt.

It's not about perfection. It's about consistency. There's no perfect plan. No one knows exactly what's coming. But I can tell you one thing: if you trust your ability to adapt and figure it out as you go, you'll handle anything life throws at you, and you will ultimately get to your goal,” he says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nissa_Graun1
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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.

"I spent 30 years losing and regaining the same 20 to 50 pounds," says weight loss coachNissa Graun. Like many women over 40, she believed endless cardio and restrictive diets were the only path to fitness. That changed when she discovered a better approach – one that focuses on building strength rather than just cutting calories.


After transforming her own body by gaining muscle and losing 50 pounds, Nissa now helps other women break free from yo-yo dieting. Her method? Combining smart strength training with sustainable nutrition strategies that work specifically for women over 40.

Here are her seven proven rules that make building muscle and burning fat possible at any age.

Prioritize Protein for Your Foundation

"Your body needs specific nutrients to get stronger," Nissa explains in her post, comparing proper nutrition to the Earth's core structure. She emphasizes that whole food protein sources like meat, eggs, and dairy are crucial for muscle development. While protein powders and bars can help, they shouldn't be your primary protein source. "Your body will really start to take shape when you focus on more protein dense foods," she notes.

Balance Your Nutrients Strategically

"A balance of healthy carbs and fats are also required," Nissa points out. She recommends aiming for your target weight in grams of whole food protein daily while ensuring you're not neglecting other essential nutrients. If you experience digestive issues when increasing protein, she suggests reviewing proper digestion strategies before making dramatic changes to your diet.

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

Replace Cardio with Strength Training

"It wasn't until I quit all strenuous cardio and instead prioritized strength training that I finally got results," Nissa shares. She advises following a structured full-body routine 2-3 times per week. "Working your butt off in the gym six to seven days each week only leads to exhaustion and injury. Trust me, I've been there."

Follow a Proven Program

"No matter how many YouTube videos you've binged on the subject, you'll never beat the experience of trainers who've been getting their clients' results for decades," Nissa explains. She recommends finding a well-structured plan that provides full-body workouts you can follow consistently. This approach ensures you're not wasting time with ineffective routines.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Progress Your Workouts Systematically

Just like the Earth's lower mantle provides a foundation, progressive overload builds your strength base. "You have to continually stimulate the muscles by adding another rep, another set, better form, or a little more weight to your reps and sets each week," Nissa explains. This systematic approach ensures continuous improvement and prevents plateaus.

Track Every Training Session

"I never tracked my workout since in the past, I always just remembered what I did," Nissa admits. But precise tracking transformed her results. She now uses her phone's notes app to record every detail: "I can scroll up to my last workout and clearly see exactly what I did, which means I know exactly how to progress." This simple habit ensures you're actually moving forward with your training.

RELATED:10 Warning Signs Your Body Needs More Protein Right Now

Build Strength Throughout Your Day

"Exercise snacks are small bounds of strength training you can do throughout the day," Nissa explains. She shares how this approach helped her progress toward unassisted pull-ups: "20 to 30 pushups per day was all it took to boost my strength on the pull-up machine." Start with simple exercises like 10 pushups and 30 bodyweight squats, performed 2-3 times daily, modifying as needed based on your current fitness level.

Nissa emphasizes that patience is key to sustainable results. "While you do need to cut calories to get rid of the body fat that's covering your muscle, rushing the process with another extremely low calorie diet is one of the quickest ways to destroy all of the progress you've built."

By following these seven rules, you can build muscle and lose fat without extreme dieting or endless cardio sessions. The key is consistency with both nutrition and training, while allowing your body time to adapt and strengthen. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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

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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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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 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

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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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