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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.

Fitness Trainer Reveals 5 Things That Changed Her Physique

Change your body by incorporating these diet and fitness habits into your routine.

Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

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

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” 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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Fitness & Workouts

Coach Lost 10x More Weight With These 5 Tips

Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster
Copyright themomwithabs/Instagram
Leah Groth
By Leah GrothJan 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Does your weight loss and transformation seem to be taking longer than it should? You could be making a few mistakes, according to one expert. Persis Kapadia is a fitness trainer and online coach who trains women to be “the best version of themselves.” In a new social media post, she reveals several things she wished she had done to accelerate her fat loss process. “My progress would have been 10 times faster if I did this,” she writes across the Instagram video.

You Cannot Outrain a Bad Diet

Number one, "You CANNOT out-train a bad diet," she says in her post. "Nutrition is 80% of success for changing your body composition. You can workout 5 days a week, but if your diet isn't adjusted, it's almost like a waste of time. Exercise alone can't 'change' your body."

RELATED: Fitness Coach Reveals Strength Training Secret That Burns Fat at 40

Do Cardio After Weights – Not Before

Another thing she recommends? "Do Cardio AFTER weights for fat loss," she says. "Weight training is essential for building and preserving muscle mass. Doing cardio after weight training ensures that you prioritize weightlifting which helps prevent excessive muscle breakdown during cardio. This is particularly important if your primary goal is muscle gain or body recomposition."

Prioritize Form

Next, prioritize "Form over ego," she says. "Take your time & focus on your form. This will reduce the risk of injury by ensuring proper muscle engagement. Also, focusing on form allows for targeted muscle activation, leading to more effective workouts and better overall results."

Do Fewer Heavy Reps Over High Reps of Light

When in doubt, lift heavier. "Fewer heavy reps over high reps of light," she writes. "This will focus on building strength and muscle size. Heavy weights challenge your muscles more intensely, leading to greater muscle growth and strength gains. If you can do 10-12 reps in an exercise, it's time to go up in weight and do less reps," she says.

RELATED: Cortisol Expert Lost 35 Pounds After Fixing These 5 Daily Mistakes

Limit the Number of Exercises

It can be tempting to do lots of different exercises, but don't, she says. "Limit the number of exercises," she writes. "4-5 exercises are enough. This way, you can focus more intensely on each movement and maximize the effectiveness of your workout. Prioritizing quality over quantity in your workouts will lead to better progress and performance in the long run." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

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”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

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.

Nutrition & Diet

I Lost 25 Pounds by Doing These 3 Things

Ashley-Carlson_ashleycarlson1
ashleycarlson.co/TikTok
Leah Groth
By Leah GrothJun 29, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Ashley Carlson (@ashleycarlson.co) is a weight loss and fitness influencer who regularly shares videos about everything she did to get into the best shape of her life. In a viral video she shares a few things that were instrumental in her weight loss. “Three things that I did to lose 25 pounds,” Ashley says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her strategy.

She Transitioned Her Fitness Approach

@ashleycarlson.co

Weight comes off when we give our body what it needs

In the video she explains that exercise doesn’t always equate to weight loss. “At my heaviest, I was doing group fitness classes five to six times a week, busting my ass for an hour, doing these high intensity workouts,” she says. “So I cut back on those.” Collingwood agrees that “changing up an exercise routine is often a good idea if what you are doing isn’t working anymore.”

She Started Walking Daily

Ashley-Carlson_ashleycarlson2ashleycarlson.co/TikTok

“I started walking every single day. Instead, I aim for about 10,000 steps a day. I don't track my steps anymore, so sometimes I hit that, sometimes I don't. But 10,000 to 12,000 steps a day was usually my goal,” she continues. “Sometimes HIIT workouts are too high intensity and can lead to injuries, especially if doing the classes almost every day,” says Collingwood. “Zone 2 cardio, which is a nice fast paced walk for many people, can put you into the fat burning zone and be quite beneficial for weight loss and is much easier on your body.”

Related: I Lost 100 Pounds at Home Before Even Getting Into a Gym. Here’s How to Start.

She Also Started Strength Training

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

She also “started implementing things like body strength training, but just not pushing my body super, super hard and listening to my body more,” Ashley continues. Strength training is key because it helps you maintain and/or build muscle, explains Collingwood. “Most weight loss isn’t just all body fat—we will also lose some muscle, too. If you do regular strength training you can minimize muscle loss. In addition, muscle burns calories on your body and increases your metabolism, helping you to overall increase total calorie burn.”

She Amped Up Protein Intake

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The second thing she did was “include more protein in my diet, specifically animal-based protein, because it is more bioavailable,” she says. “Protein, specifically animal-based protein, is very high in quality and provides a good deal of essential amino acids,” says Collingwood. “Protein has a higher thermic effect of food than carbs and fat, which means you actually burn more calories digesting it than carbs and fat. Protein is also very satiating, so it can keep you from getting hungry earlier.”

Related: I Lost 100 Pounds in 1 Year. Here’s How I Did It

She Added Minerals to Her Water

Women holding drinking bottle and opening the cap of a water bottle to drink water.Shutterstock

“And the third thing I did is I started adding minerals to my filtered water,” Ashley says. “Minerals create the enzymes in our body that then tell our hormones what to do. So you might not have a hormonal imbalance. You might actually have a mineral deficiency.” Taking a vitamin/mineral supplement daily is a good idea to make sure you aren’t having any deficiencies, agrees Collingwood. “You don’t need to necessarily add them to your water, but eating a balanced diet and taking just a simple multi vitamin with minerals per day is typically sufficient.”

💪🔥Body Booster: Lower impact exercise can be just as effective for weight loss as higher impact, and much easier on your body.

Nutrition & Diet

5 Fat Loss Hacks Trainer Wishes She Knew Sooner

Bec Gibbs becgibbs.fitness
Copyright becgibbs.fitness/Instagram
Leah Groth
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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? One expert claims to know some secret tricks. Bec Gibbs is an online coach and fitness trainer who helps “hard working Women 25+ lose weight & love their tone without complicated meal plans or spending hours in the gym.” She unveils some of her fat loss secrets in a new social media post. “5 Fat Loss Hacks I Wish I Knew Sooner,” she titled the post.

Consistency Over Perfection

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

Her first hack is consistency over perfection. “Stick to your meal and workout plan for at least 2-4 weeks before judging your progress. Real change takes time!” she says.

Protein is Your Powerhouse

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Next, amp up your protein. “Make protein a staple at every meal. It keeps you fuller for longer, supports muscle recovery, and helps curb cravings,” she writes.

Move More Throughout the Day

Woman exercise walking in the park listening to music with headphone​She Recommends Three 10-Minute Walks Per DayShutterstock

Make sure to move throughout the day. “Beyond your workouts, try to add an extra 1.5-2k steps daily. Small bursts of movement add up and boost your metabolism,” she recommends.

Hydrate to Elevate

Girl drinking water from bottle in forrestShutterstock

Next, hydrate. “Increasing your water intake by just 500ml daily can help control hunger and keep your metabolism humming,” she says.

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

Prioritize Quality Sleep

She has good night's sleepShutterstock

Finally, make sure to get enough sleep. “A good night’s sleep is non-negotiable. Aim for an earlier bedtime (yes, that means no scrolling in bed!) to aid recovery and optimize fat loss,” she says.

Also, She Busts Some Fitness Myths, Including Daily Workouts

A bodybuilder in shape is swinging kettlebell while standing in a gym.Shutterstock

In another post, she tackles fitness myths you shouldn’t believe. The first one? “You need to work out every day to see results,” she says. “While consistency is key, rest is just as important. Your body needs recovery time to rebuild and grow stronger. Overtraining can lead to burnout and injury—rest days are essential for long-term progress and also if you set yourself an unrealistic workout goal you will never achieve it and give up!”

Myth 2: Lifting Weights Will Make You Bulky

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

Myth two is “You’ll get bulky from lifting weights,” she writes. “Ladies, fear not! Lifting weights won’t automatically make you bulky. It will, however, help you build lean muscle, boost your metabolism, and leave you looking toned and strong. Say goodbye to the “toning” myth—muscle is your friend!”

Myth 3: The Scale Is the Best Measure of Progress

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

The final myth? “The scale is the best measure of progress,” she says. “Weight isn’t the whole picture. Factors like muscle gain, water retention, and hormonal changes can affect the number on the scale. Focus on how you feel, your strength, and your performance—those are far more important indicators of progress.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

Fresh chicken eggs​7. EggsShutterstock

"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

Fun on white sand. Portrait of happy young woman in beachwear on the beach
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Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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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 not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt concept​2. Greek YogurtShutterstock

Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

Canned tuna on wood background​7. Canned FishShutterstock

She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independent
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Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
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Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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