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Nutrition & Diet

I'm a Psychologist and These 6 Tricks Will Finally Stop Your Emotional Eating

Learn proven strategies to manage emotions and control eating habits.

Gabi Baska
By Gabi BaskaNov 16, 2024
Gabi Baska
Gabi Baska is a licensed psychologist and certified Systemic-Relational Psychotherapist based in Barcelona, Spain. ...
See Full Bio
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FACT CHECKED BY Alek Korab
woman eats sweets at night to sneak in a refrigerator.
Shutterstock
Gabi Baska
By Gabi BaskaNov 16, 2024
Gabi Baska
Gabi Baska is a licensed psychologist and certified Systemic-Relational Psychotherapist based in Barcelona, Spain. ...
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
Nutrition & Diet

Have you ever found yourself reaching for cookies after a stressful meeting or craving ice cream during a tough day? As a psychologist, systemic-relational psychotherapist, and dance movement therapist specializing in emotional regulation, I've seen firsthand how emotions drive our eating patterns. I want to share evidence-based strategies that can help you take control of emotional eating and achieve lasting and sustainable weight loss success. These techniques have helped me and my clients develop healthier relationships with food and their bodies.

Understanding Emotional Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, EatingShutterstock

Emotional eating behavior is a tendency to overeat in response to negative emotions. It may bring relief in the short term, but this habit can become a long-term problem, leading to a yo-yo effect, body image issues, and weight gain.

The problem often lies not in the negative emotions themselves but in the lack of effective strategies to regulate these feelings. Many clients initially notice changes in their weight or eating patterns but feel stuck when trying to uncover and address the underlying causes.

What is Helpful Emotional Regulation?

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

A growing body of evidence shows that identifying, describing, and regulating emotions play an important role in eating disorders. Emotional regulation generally refers to an individual's ability to manage and respond to their feelings in ways that do not lead to impulsive or destructive behaviors. It involves recognizing and understanding one's emotional states and finding constructive ways to process these feelings instead of turning to food for comfort.

It’s easy to say, but discovering emotional regulation is a journey through your own internal world, and each person will need to find their own pace and commit to the process. First, we need to observe the strategies currently in use, then experiment with new ones to address old challenges with new tools. I recommend not comparing yourself to others during this process.

Unhelpful vs. Helpful Strategies for Managing Emotions

panic attacks young girl sad and fear stressful depressed emotional.crying use hands cover face begging help.stop abusing violence in women,person with health anxiety,people bad feeling down conceptShutterstock

Strong emotions can be uncomfortable, leading some people to cope with unhealthy behaviors like acting impulsively or losing control. While suppressing or avoiding feelings might provide brief relief, these strategies often backfire – creating more stress and making emotions even harder to manage. This cycle frequently leads to emotional eating. You may be suppressing your emotions if you:

  1. “Control your emotions by not expressing them.”
  2. “Keep your emotions to yourself.”

The Power of Reappraisal

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Reappraisal is a powerful strategy because it helps manage emotions before they become overwhelming. By changing how we think about situations early on, we can better control our emotional responses and eating habits. Research shows that people who practice reappraisal tend to eat less than those who simply suppress their feelings. You may already be using reappraisal if you:

  1. When faced with a stressful situation, make yourself think about it in a way that helps you stay calm.
  2. When you want to feel less negative emotion (such as sadness or anger), you change what you are thinking about.

Here are some positive coping strategies to help you better understand and manage your emotions, reducing emotional eating:

1. Change the Narrative of What's Happening

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Negative emotions often make us focus on the worst aspects of a situation. To shift this, try a cooling strategy by changing the way you think about the emotional experience. For example, instead of thinking, "I feel sad because the relationship ended," try reframing it as, "I'm grateful for the good moments I had, even though the relationship didn't last." This shift in perspective can help reduce emotional intensity and prevent turning to food for comfort.

2. Practice Mindfulness

Young white woman doing breathing practice during meditation indoorsShutterstock

Mindfulness helps you confront impulses and fears, giving you more control over your reactions. It also creates space for observing body position, processes, and sensations, which correspond with better emotional regulation. Start by pausing for three seconds and, instead of ignoring your feelings of stress by eating, acknowledge the emotion and think, "This is temporary. I can handle it without food." Support from guided meditation or apps like Headspace can be beneficial.

3. Stay Curious

Woman eating snacks in night next to the opened fridge.Shutterstock

Track when you tend to eat emotionally. Are there patterns? Identifying them can help you prepare for the next time. Notice where your thoughts go when you feel down, how your body feels, and any specific moments when you increase your food intake. Recognize when you are stressed and when you are relaxed. It may sound dull, but this self-awareness often serves as the first step toward addressing deeper, underlying issues. The more we understand about our patterns, the easier it becomes to break them and develop healthier habits.

4. Build Tolerance for Emotions

Portrait,Of,Depressed,Woman,Sitting,Alone,At,Home,And,LookingShutterstock

Set a 'worry window' for 10 minutes a day to sit with any uncomfortable emotions without judgment. Instead of ignoring your feelings of stress by eating, acknowledge the emotion and think, "This is temporary. I can handle it without food."

5. Use Self-Compassion

Mature african woman looking outside window with uncertainty. Thoughtful mid adult woman looking away through the window while thinking about her future business after pandemic. Doubtful lady at home.Shutterstock

Being indulgent with yourself may bring positive changes in everyday life. Replace negative self-talk with positive affirmations. Each day, say something kind to yourself in the mirror, such as, "Every part of me deserves love and protection."

From my work with clients, I’ve seen how small acts of kindness can transform the therapeutic process. When self-hatred is gradually replaced with kindness, it often becomes a source of strength in dark times. One client shared how this simple daily practice helped them feel more connected to themselves and built a sense of hope when they needed it most.

6. Engage in Conscious Movement

Yoga mindfulness meditation No stress keep calm. Middle aged woman practicing yoga at office. Woman taking break from work meditating relaxing. Mature lady doing breathing practice online yoga at workShutterstock

Conscious movement, such as yoga, stretching, or mindful walking, helps calm the mind and release tension by connecting you to your body, providing a positive, stress-relieving alternative to emotional eating. For instance, one of my clients found yoga to be a transformative tool in their recovery from an eating disorder. After years of feeling disconnected from their body, they shared how the practice of mindful movement allowed them to approach their physical self with compassion and awareness for the first time.

Taking the First Step

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Start with just one of these strategies today and notice how even small shifts can make a big difference. Small steps every day will get you much further than trying to run a marathon in one day. If you feel overwhelmed or find it difficult to make these changes on your own, remember that mental health professionals are ready to help. Finding the right therapist may take time, so don't be discouraged if the first attempt isn't the right fit. Keep looking and stay open. 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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Nutrition & Diet

I'm a Psychologist and These 6 Tricks Will Finally Stop Your Emotional Eating

woman eats sweets at night to sneak in a refrigerator.
Shutterstock
Gabi Baska
By Gabi BaskaNov 16, 2024
Gabi Baska
Gabi Baska is a licensed psychologist and certified Systemic-Relational Psychotherapist based in Barcelona, Spain. ...
See Full Bio
Follow:
FACT CHECKED BY Alek Korab

Have you ever found yourself reaching for cookies after a stressful meeting or craving ice cream during a tough day? As a psychologist, systemic-relational psychotherapist, and dance movement therapist specializing in emotional regulation, I've seen firsthand how emotions drive our eating patterns. I want to share evidence-based strategies that can help you take control of emotional eating and achieve lasting and sustainable weight loss success. These techniques have helped me and my clients develop healthier relationships with food and their bodies.

Understanding Emotional Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, EatingShutterstock

Emotional eating behavior is a tendency to overeat in response to negative emotions. It may bring relief in the short term, but this habit can become a long-term problem, leading to a yo-yo effect, body image issues, and weight gain.

The problem often lies not in the negative emotions themselves but in the lack of effective strategies to regulate these feelings. Many clients initially notice changes in their weight or eating patterns but feel stuck when trying to uncover and address the underlying causes.

What is Helpful Emotional Regulation?

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

A growing body of evidence shows that identifying, describing, and regulating emotions play an important role in eating disorders. Emotional regulation generally refers to an individual's ability to manage and respond to their feelings in ways that do not lead to impulsive or destructive behaviors. It involves recognizing and understanding one's emotional states and finding constructive ways to process these feelings instead of turning to food for comfort.

It’s easy to say, but discovering emotional regulation is a journey through your own internal world, and each person will need to find their own pace and commit to the process. First, we need to observe the strategies currently in use, then experiment with new ones to address old challenges with new tools. I recommend not comparing yourself to others during this process.

Unhelpful vs. Helpful Strategies for Managing Emotions

panic attacks young girl sad and fear stressful depressed emotional.crying use hands cover face begging help.stop abusing violence in women,person with health anxiety,people bad feeling down conceptShutterstock

Strong emotions can be uncomfortable, leading some people to cope with unhealthy behaviors like acting impulsively or losing control. While suppressing or avoiding feelings might provide brief relief, these strategies often backfire – creating more stress and making emotions even harder to manage. This cycle frequently leads to emotional eating. You may be suppressing your emotions if you:

  1. “Control your emotions by not expressing them.”
  2. “Keep your emotions to yourself.”

The Power of Reappraisal

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Reappraisal is a powerful strategy because it helps manage emotions before they become overwhelming. By changing how we think about situations early on, we can better control our emotional responses and eating habits. Research shows that people who practice reappraisal tend to eat less than those who simply suppress their feelings. You may already be using reappraisal if you:

  1. When faced with a stressful situation, make yourself think about it in a way that helps you stay calm.
  2. When you want to feel less negative emotion (such as sadness or anger), you change what you are thinking about.

Here are some positive coping strategies to help you better understand and manage your emotions, reducing emotional eating:

1. Change the Narrative of What's Happening

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Negative emotions often make us focus on the worst aspects of a situation. To shift this, try a cooling strategy by changing the way you think about the emotional experience. For example, instead of thinking, "I feel sad because the relationship ended," try reframing it as, "I'm grateful for the good moments I had, even though the relationship didn't last." This shift in perspective can help reduce emotional intensity and prevent turning to food for comfort.

2. Practice Mindfulness

Young white woman doing breathing practice during meditation indoorsShutterstock

Mindfulness helps you confront impulses and fears, giving you more control over your reactions. It also creates space for observing body position, processes, and sensations, which correspond with better emotional regulation. Start by pausing for three seconds and, instead of ignoring your feelings of stress by eating, acknowledge the emotion and think, "This is temporary. I can handle it without food." Support from guided meditation or apps like Headspace can be beneficial.

3. Stay Curious

Woman eating snacks in night next to the opened fridge.Shutterstock

Track when you tend to eat emotionally. Are there patterns? Identifying them can help you prepare for the next time. Notice where your thoughts go when you feel down, how your body feels, and any specific moments when you increase your food intake. Recognize when you are stressed and when you are relaxed. It may sound dull, but this self-awareness often serves as the first step toward addressing deeper, underlying issues. The more we understand about our patterns, the easier it becomes to break them and develop healthier habits.

4. Build Tolerance for Emotions

Portrait,Of,Depressed,Woman,Sitting,Alone,At,Home,And,LookingShutterstock

Set a 'worry window' for 10 minutes a day to sit with any uncomfortable emotions without judgment. Instead of ignoring your feelings of stress by eating, acknowledge the emotion and think, "This is temporary. I can handle it without food."

5. Use Self-Compassion

Mature african woman looking outside window with uncertainty. Thoughtful mid adult woman looking away through the window while thinking about her future business after pandemic. Doubtful lady at home.Shutterstock

Being indulgent with yourself may bring positive changes in everyday life. Replace negative self-talk with positive affirmations. Each day, say something kind to yourself in the mirror, such as, "Every part of me deserves love and protection."

From my work with clients, I’ve seen how small acts of kindness can transform the therapeutic process. When self-hatred is gradually replaced with kindness, it often becomes a source of strength in dark times. One client shared how this simple daily practice helped them feel more connected to themselves and built a sense of hope when they needed it most.

6. Engage in Conscious Movement

Yoga mindfulness meditation No stress keep calm. Middle aged woman practicing yoga at office. Woman taking break from work meditating relaxing. Mature lady doing breathing practice online yoga at workShutterstock

Conscious movement, such as yoga, stretching, or mindful walking, helps calm the mind and release tension by connecting you to your body, providing a positive, stress-relieving alternative to emotional eating. For instance, one of my clients found yoga to be a transformative tool in their recovery from an eating disorder. After years of feeling disconnected from their body, they shared how the practice of mindful movement allowed them to approach their physical self with compassion and awareness for the first time.

Taking the First Step

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Start with just one of these strategies today and notice how even small shifts can make a big difference. Small steps every day will get you much further than trying to run a marathon in one day. If you feel overwhelmed or find it difficult to make these changes on your own, remember that mental health professionals are ready to help. Finding the right therapist may take time, so don't be discouraged if the first attempt isn't the right fit. Keep looking and stay open. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Tricks to Stop Overeating for Good That Therapists Swear By

junk,Woman,Eating,Cheeseburger,With,Satisfaction.,Girl,Enjoys,Tasty,Hamburger,Takeaway,
Shutterstock
Alek Korab
By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
✓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.

Have you ever found yourself struggling with overeating despite your best efforts to control it? You're not alone. Sarah Dosanjh, a qualified psychotherapist specializing in binge eating recovery, offers unique insights into this common challenge. With over 2 million views on YouTube and as the author of "I Can't Stop Eating," Sarah brings a wealth of experience to the table. Her approach goes beyond traditional advice, focusing on the psychological aspects of overeating. Let's dive into Sarah's specific, actionable strategies that can help you regain control over your eating habits.

Understanding Overeating

According to the Cleveland Clinic, overeating is consuming food past the point of fullness, often when you're not even hungry. Erma Levy, a research dietitian at MD Anderson, explains, "It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you're full. Overeating occurs when you continue to eat beyond this point of fullness."

The Physical Effects of Overeating

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).Shutterstock

Overeating can lead to discomfort, feeling tired, sluggish, or even drowsy as your expanded stomach pushes against other organs. Levy notes, "To break down food, the stomach produces hydrochloric acid. If you overeat, this acid may back up into the esophagus, resulting in heartburn."

RELATED: I Lost 42 Pounds with These 6 High-Protein Meals

Calm Your Lower Brain

Magnetic,Resonance,Image,(mri),Of,The,Brain,doctor,hospital,surgeonShutterstock

In her post, Sarah underlines the importance of calming our lower brain, where emotions and primal drives reside. She explains, "Our lower brain is where we have our emotions. We have our primal drives, including our appetite, and in our higher brain, we have our executive functioning and decision-making."

The Two-Step Approach to Brain Calming

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

To calm the lower brain, Sarah recommends two key steps:

  1. Eat enough: "If you are trying to restrict, you will continue to trigger off desires to overeat. That's what's supposed to happen," Sarah warns.
  2. Process your emotions: Sarah introduces a simple yet effective technique for emotional processing, the "butterfly hug."

The Butterfly Hug Technique

Meditating young woman on light backgroundShutterstock

Sarah describes the butterfly hug as follows: "Hook your thumbs together like this, so it looks like, yep, a butterfly. You place it on your chest, and you just start to tap. It's as simple as that, and this is bilaterally stimulating my brain. My brain's going left, right, left-right, and what's happening is there's two parts of the brain that can communicate with each other."

Shift Your Scarcity Mindset

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Sarah addresses the psychology of scarcity, which can drive overeating even when we're eating enough. She proposes a shift in decision-making:

"Usually, when you are trying to decide whether to eat something or not, you're treating it as a yes or no decision. So yes, I can have it, or no, I can't. Some brains get very threatened by the no, I can't have. It makes you want it even more, right?" Sarah explains.

RELATED: I'm a Petite Nutritionist and These 6 Signs Show You're Actually Losing Weight

The "Now or Not Now" Approach

Instead of yes or no, Sarah suggests, "This is not a yes or no decision. This is a now or not now decision. It's like our brains need constant reminding that the food is available. It is going to be allowed later as well."

Disrupt Habitual Patterns

Three young female friends sitting outdoor and eating pizza - Happy women having fun enjoying a day out on city street - Happy lifestyle conceptShutterstock

To break the cycle of overeating, Sarah suggests disrupting habitual patterns. She notes, "If you've ever had that, you haven't overeaten yet, but you have that feeling of inevitability that it's coming, and you feel powerless before it's even happened, you feel powerless to stop yourself. This is what's happening in the brain. You're stuck on this track, and it's like you can't get off it."

The Power of Questioning

Young woman spending free time home.Self care,staying home.Enjoying view,gazing through to the window.Quarantined person indoors.Serene mornings.Avoiding social contact.Shutterstock

Her solution? Ask a simple question: "What happens if I don't eat this food right now?" She explains, "When you ask the question, you're just asking it to imagine. It needs to have an image or a picture of an idea of what that would look like and feel like not to have the food right now."

Embrace Reverse Psychology

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

Sarah introduces the concept of reverse psychology in managing overeating. She suggests two approaches: the first is to plan to eat more: "If you're anything like me, when I was trying to get a handle on my eating, I was always planning to eat less, and so then I always ended up eating more. When that switched, and I actually started planning to eat more, I noticed the paradox was that I ate less," Sarah shares.

Shift Focus Away from Food

Woman sits with her back in the field and admires the sunset in the mountainsShutterstock

Sarah's second approach is to shift focus away from food: "If you are someone for whom your recovery from your eating issues has become your whole world, it is your purpose in life to fix yourself with this food thing. What would it be like to just go? Maybe I give myself a few weeks where I don't think about this? Well, I go and live my life. I focus on all the things I imagine I would be focusing on once I have fixed my problem," Sarah proposes.

RELATED: Here Is How Much Weight You Can Really Lose on Ozempic, According to a Doctor

The Importance of Balance

Sarah concludes by emphasizing the importance of finding a middle ground: "My frustration out there is so many of the people who are trying to help people with this problem of overeating, they're either looking at it from a, oh, how do you say yes to food more often? Those are the people in the anti-diet world. Like say yes, say yes, say yes, and then you've got people over here on the other side going, this is how you say no to food. This is how you say, no, no, no. And I'm trying to find this middle ground where it's like we need to learn how to say yes and no and to practice doing both of those in an emotionally, psychologically, and physically healthy way."

The Role of Stress in Overeating

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in GermanyShutterstock

Stress is a significant factor in overeating. As Levy explains, "Increased cortisol is a fight-or-flight response that tells you it's time to find food." This increase in cortisol levels can make you crave high-sugar, fat, or salty foods.

Practical Strategies to Prevent Overeating

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

To prevent overeating, Levy suggests, "Fill your plate with vegetables, which contain more fiber and will slow down your eating." The Cleveland Clinic recommends practicing good self-care: regular exercise, sufficient sleep, and managing stress. Eating slowly and mindfully can help you recognize when you're full.

Long-Term Health Risks

Sad Overweight plus size woman thinking about problems on sofa upset girl feeling lonely and sad from bad relationship or Depressed woman disorder mental health

When you eat more calories than you burn, your body stores the excess as fat, potentially leading to overweight or obesity. This increases your risk for cancer and chronic health problems. Frequent overeating can slow down digestion, causing food to stay in your stomach longer and turn into fat. It can also disrupt your sleep cycles, making it hard to sleep through the night.

RELATED: 10 Weight Loss Mistakes You Need to Stop Making

8 Expert-Backed Strategies to Conquer Overeating

Young beautiful hispanic woman eating at the restaurantShutterstock

By implementing these specific strategies and understanding the science behind overeating, you can start to address both the psychological and physical aspects of overeating and work towards a healthier relationship with food.

  1. Eating enough to avoid triggering overeating desires,
  2. Processing emotions using the "butterfly hug" technique,
  3. Shifting from a scarcity mindset to a "now or not now" approach,
  4. Disrupting habitual patterns by questioning the consequences of not eating,
  5. Employing reverse psychology by planning to eat more,
  6. Shifting focus away from food to other life aspects,
  7. Filling your plate with vegetables to slow down eating,
  8. Practicing mindful, slow eating.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Drops 93 Pounds After Breaking This Common Habit

Ursula_Urs_Gets_Fit1
Copyright Urs Gets Fit/YouTube
Christopher Roback
By Christopher RobackNov 13, 2024
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.

Everyone knows the struggle of trying to lose weight while juggling life's demands. Whether you're reaching for comfort food after a stressful day or fighting the urge to skip another workout, the journey can feel overwhelming. But what if you could find a sustainable way to lose weight and keep it off? Ursula, a fitness enthusiast, wife, mom, and career woman, shares her incredible transformation story of losing 90 pounds through mental toughness and consistency. Her journey offers practical insights that can help you achieve your own weight loss goals.

Understanding Emotional Eating

According to the Mayo Clinic, emotional eating occurs when we eat to suppress or soothe negative emotions such as stress, anger, fear, boredom, sadness, and loneliness. This pattern can severely disrupt weight-loss efforts, especially when it leads to consuming high-calorie, sweet, and fatty foods.

Breaking the Emotional Eating Cycle

"I'm an emotional eater, and I eat my feelings if I'm happy, if I'm sad, if I'm bored, if I'm stressed," Ursula admits in her post. She explains that despite maintaining a consistent exercise routine, her weight remained unchanged at 225 pounds because she couldn't control her eating habits. "I always had the exercise part down, but I never really had the eating part down," she shares. Her biggest challenge was processed sugar: "I'm talking about cakes and candies and pies and ice cream and muffins – you name it, and I was eating it every single day."

The Science Behind Mood and Food

Mayo Clinic research shows that emotions can become so tied to eating habits that people automatically reach for treats when angry or stressed, without conscious thought. Food often serves as a distraction from painful situations or upcoming events, creating a temporary escape that ultimately leads to guilt and further emotional eating.

The Mental Transformation Challenge

In May 2023, Ursula embarked on the 75 Hard Challenge, which became the cornerstone of her success. "I started it as a mental challenge, not a weight loss program," she shares. "I needed discipline if I was going to learn how to say no to the things that I shouldn't be eating." The challenge required following a diet, drinking a gallon of water daily, and exercising twice a day. Through this process, she lost 30 pounds in 75 days.

The Power of Proper Nutrition

"I really learned how to eat, to be quite honest," Ursula explains about her experience during the challenge. She focused on counting macros, which allowed for flexibility while maintaining structure. "I eliminated processed sugar and really focused on increasing my protein throughout the course of that challenge," she says. "I was never diagnosed as pre-diabetic, but I believe that if I wasn't pre-diabetic, I was probably at least insulin resistant because the moment I let go of that processed sugar, I started to see a really big difference in my weight."

RELATED:Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

Finding Your Exercise Passion

"Running is a very addictive sport," Ursula explains. "It's very taxing on your body, but it's so freeing to the mind." After completing 75 Hard, she returned to running and incorporated strength training into her routine. "You can lose as much weight as you want just doing cardio, but you're going to be losing a lot of muscle and you're not going to look the way you want to look unless you actually strength train," she emphasizes. This combination helped her reach 148 pounds by February 2024.

Tackling Physical Challenges

Success brought its own challenges. "The loose skin around my abdomen was starting to impact my running. It was heavy. My compression pants wouldn't stay up," Ursula reveals about her decision to undergo tummy tuck surgery. Despite the required six-week recovery period, she maintained her focus: "I signed up for a marathon that was scheduled for November. And so I didn't really have time to sit on the couch and not be disciplined and lose my momentum."

Embracing the Marathon Mindset

Marathon training pushed Ursula to new limits. "As you get further down into the training, you have to run 14 miles at one time, 16 miles at one time, 18 miles at one time," she shares. "This past weekend, I had to run 20 miles at one time, took me three and a half hours." These challenging runs taught her valuable lessons about persistence and dedication.

RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger

The Power of Discipline Over Motivation

"Motivation was gone on day two," Ursula states frankly. "You can't rely on motivation because motivation relies on a feeling. Discipline doesn't rely on how you feel. Discipline says, do it regardless of how you feel." She emphasizes the importance of following through: "Sometimes it just feels like autopilot. You're just going at it and it takes all of the emotion out of it."

Practical Steps for Breaking Emotional Eating

Mayo Clinic recommends several strategies to combat emotional eating, including keeping a food diary, practicing stress management techniques, and performing regular hunger reality checks. "Ask yourself if your hunger is physical or emotional," the experts advise. "If you ate just a few hours ago and don't have a rumbling stomach, you're probably not hungry."

Building a Support System

Research shows that people are more likely to give in to emotional eating without a good support network. Mayo Clinic emphasizes the importance of leaning on family and friends or joining support groups during your weight loss journey.

RELATED:Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein

Creating a Healthy Food Environment

Mayo Clinic experts suggest removing tempting comfort foods from your home environment. However, they caution against extreme restriction: "When trying to lose weight, you might limit calories too much, eat the same foods repeatedly and banish treats. This may just serve to increase your food cravings, especially in response to emotions."

Celebrating Small Wins

Ursula's journey taught her the importance of acknowledging progress. "Those small wins do really build up into a much larger win," she reflects. "While I lost 30 pounds during the 75 hard challenge, or I lost 16 pounds in marathon training, looking at the bigger picture, I'm like, oh my gosh, I am really down 90 plus pounds."

Maintaining Long-Term Success

Today, Ursula's relationship with food has transformed completely. "I have a box of M&Ms in my pantry right now, and I can go in and eat a couple of M&Ms a day and be fine with that," she shares. "The fact that I can do that and not eat the entire box in one or two sittings is a real testament to how far I've come." This control comes from building mental toughness and establishing consistent habits.

RELATED:4 Non-Negotiable Rules That Burn Fat Without Any Exercise

The Key to Sustainable Weight Loss

"Everything that you want in terms of losing weight is all on the other side of consistency," Ursula emphasizes. She encourages others to find their own path: "Maybe 75 hard isn't the challenge for you, but find whatever it is, whatever it is going to take to build that mental toughness, to build that discipline, to have you really focused and honed in on what it is that you want. Because when you can master that, then you will see results."

Her total journey from 225 pounds to 132 pounds stands as a testament to the power of discipline over quick fixes. Ursula's story proves that with the right mindset and dedication, transformative weight loss is possible for anyone willing to commit to the process. 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 70 Pounds and Beat Binge Eating With These 6 Steps

Nikki Gets Fit
Copyright nikkigets_fit/Instagram
Alek Korab
By Alek KorabSep 10, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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Nikki (@nikkigetsfit), a popular weight loss influencer and YouTuber, has shared her inspiring journey of shedding 70 pounds through mindful eating and lifestyle changes. In a recent viral video, Nikki, who credits her success to Weight Watchers, opens up about how tackling bad habits and addressing the root causes of her binge eating disorder played a crucial role in her transformation. Here are the six changes she made that helped her lose weight and find freedom from food.

I Acknowledged My Binge Eating Disorder

Nikki has dealt with a binge eating disorder. "I didn't know what it was, and I didn't know I had it or had struggled with it for many years of my life," she says in the video. "When I finally acknowledged that, and I can't even tell you, I don't remember exactly when it was, but I know the relief I felt when I realized that other people deal with this, and it's a lot of other people who deal with this and that I wasn't alone. It was like the biggest weight off my shoulder, and it really helped me tackle more of the issues."

RELATED: 8 Food Swaps That Helped Me Lose 70 Pounds

I Started Eating Throughout the Day

Young woman preparing vegetable smoothie with blender peeling banana at the kitchen.Shutterstock/Krakenimages.com

"For me, if I do not eat breakfast or lunch, I can come home and eat so much. I'll just keep eating all night, honestly, because I feel like, oh, I didn't eat any calories all day. I can just keep eating, keep eating, and I'll just binge like crazy," she says in the video.

"When I eat breakfast, first of all, a filling breakfast, half the time I'm not even hungry by lunchtime. Usually, I'll eat a later lunch if I have a filling breakfast, and then we'll eat a kind of later dinner. And that way, I'm not tempted to snack as much."

I Focused on Making Filling Meals

"Just making really filling meals has helped a lot. And you guys see the meals I eat, I eat very big portions because I load them with vegetables and protein. I try to always incorporate a chicken or a Turkey burger, something like that. And then a lot of veggies. So that has really helped to just fill me up, which has made me less likely to binge as well," she says in the video.

I Tackled the Mental Side of Things

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"I think it has been finding my source of stress, my source of anxiety, depression. It has been finding that and working on that more recently, because I didn't really overcome it in high school and college," she says in the video.

"When I was able to do that and tackle those and continue to work on those, I'm still working on them. It really did allow me to find freedom from food and not feel so attached to getting comfort from food."

I Stopped Eliminating Food Groups

"I also don't eliminate any specific food group, any foods at all. I don't restrict anything. If I were to do that, that would definitely cause me to binge more. If I were to cut out bread or pasta or something, that's all I would crave. And then when I get it, I would just go over the top," she says in the video.

"So for me, just having everything in moderation, having balance or finding even substitutes, I've found lower point pastas that I can have bigger portions of, and that way it satisfies me much more than if I just had the regular pasta, regular serving."

RELATED: I Lost 70 Pounds After Stopping These 7 Things

I Practiced Mindful Eating

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

"Another thing that has really helped me is just working on mindful eating. So a lot of times I would just eat and eat as much as I possibly could, and I would do it as fast as I could. I wouldn't even pay attention to how I was feeling," she says in the video.

"Now what I do is I really try to focus on whether I am actually hungry or how this makes me feel. If I eat this, how am I feeling? Do I feel full? Do I need to really keep eating this, or can I just put it in the fridge and have it later or eat slower?"

I Found Healthy Snack Alternatives

"Another thing that has helped me is finding snacks that I can eat in big portions. So if it is nighttime and I feel like I just want to kind of stress eat or just eat something because sometimes out of boredom I just want to eat or I am hungry," she says in the video.

"Having options in the house that are lower points that I can have bigger portions of has been a huge change for me and has really helped on my journey. Having different popcorn or even incorporating fruits and vegetables with the snacks has really helped a lot to keep me more full and satisfied."

RELATED:How I Melted 100 Pounds in 18 Months With My 6 Step Weight Loss Secret

I Prioritized Getting Enough Sleep

"If you get enough sleep and rest, it'll be beneficial for your appetite. And just overall, in general, your health. And I notice I feel more snacky and hungry and just not even healthy. I don't know. I just don't feel great when I don't get enough sleep. And I've noticed that it has had a relation to my binge eating and things like that," she says in the video.

By implementing these changes, Nikki was able to overcome her binge eating disorder and achieve significant weight loss. Her story highlights the importance of addressing both the physical and mental aspects of eating habits for successful, long-term weight management. 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 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Danni Ren
Copyright Danni Ren/YouTube/Shutterstock
Leah Groth
By Leah GrothSep 25, 2024
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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Danni Ren is a social media influencer and weight loss warrior who lost a whopping 22 pounds in just three months. In a viral video, she details exactly how she did it. “I wasn't ever truly happy with the way I looked, but one day, I didn't recognize my body. My usual sizes didn't fit me anymore, so I got more and more frustrated at myself for letting it get to this point,” she says. Now, she claims she is the best version of herself. “I'm feeling the strongest and healthiest I've ever felt in my life.” In her video, she explains that she will be sharing her “tips to ease yourself into your weight loss journey and lead this healthy and balanced lifestyle that everybody talks about.”

Start by Figuring Out Why Your Diets Fail in the First Place

Dannie starts off by explaining the importance of analyzing why your diets aren’t working. “I think it's so important to look at why most diets fail rather than jumping straight into what exercises to do or meal planning for the week. Your experience may be different from mine, but I always failed my diet when I gave in to ‘bad food,’ like sugary snacks, bubble tea chips, or anything. When you indulge in bad food, usually it feels pretty good at first, but then it follows with this chain of emotions that you usually bring upon yourself, like self-pity, guilt, disappointment, and even self-forgiveness,” she says.

She points out that when dieting, “either consciously or subconsciously, you have an idea of what foods you should be saying no to, and usually those are the foods that you really enjoy,” so a diet is a constant test of willpower.

“But the longer I go without the food that makes me happy, the less happy I'll feel,” she says. Eventually, she will “crave it a lot and then give in, therefore, failing my diet,” she says. “You get the wave of emotions, the cycle repeats, but then your patient starts to run thin for yourself.”

Avoid the Emotional Eating Trap

“One of the biggest challenges that I didn't know I needed to face at the start of this weight loss journey is actually emotional eating,” Dannie admits. “I tend to turn to food when I'm feeling stressed, accomplished in need of comfort, or even when I'm bored, and while there's nothing inherently wrong with enjoying food, it can become a problem when it becomes a coping mechanism.”

She explains that breaking the pattern has been difficult. “It's taken a lot of mental fortitude to overcome my dependence on food to feel good. I thought that if I could stop the cycle of cravings and just break that entirely, then maybe I can actually be successful at my diet for once,” she says, revealing that a book by Janine Roth, Breaking Free From Emotional Eating, was a game changer. “It contains practical tips and strategies for overcoming emotional eating, and I love that the tips are all taught through the experiences and reflections of people who are also going through the same struggles,” she says.

Stop Using Food as a Reward

“One of the most important things I've learned is to stop using food as a reward,” says Danni. “Instead of celebrating a productive day at work with a massive meal or a sugary snack, I try to find other ways of rewarding myself, like through giving myself the free time to do anything that I wanted, even if it's doom scrolling, even if it's reading a book, as long as it's not food related. Something else I've realized is that if I stop putting my favorite foods on a pedestal, I actually end up thinking about it less and therefore craving it less.”

Practice Mindfulness and Self-Awareness

“Another strategy has been to practice mindfulness and self-awareness when it comes to my eating habits and my emotions,” explains Danni. “When I turn to food for comfort, I just like to take a moment and pause to check in with myself. Am I really hungry, or am I feeling stressed? If it's the latter, then I try to find other ways to cope, like journaling, maybe that will help, or even talking to my partner about how I'm feeling. This book really put me out of this tunnel vision with food, and I started to realize just really how manipulative it can be.”

Pay Attention to Insulin

“When dieting, I always focused on cutting calories and increasing my cardio, but I realized that there's another really important factor to consider, and that is insulin,” Danni reveals. “Insulin is a hormone that helps our bodies to store energy from the food that we eat. When we eat, our bodies release insulin to help move that energy into ourselves. But if our bodies are constantly bombarded with food, our insulin levels can remain elevated, which can make it harder for us to burn fat or enter fat-burning zones.” She also points out that insulin also spikes depending on what types of foods you eat. “Instead of opting for a carb-heavy meal that can spike your insulin and then cause a sugar crash or a food coma, try to find nutrient-dense foods that will keep your insulin low and steady,” she says.

Intermittent Fasting

“The idea of restricting myself and calorie counting just seems so exhausting for one and unsustainable. I just wanted to eat whatever I wanted and still be skinny. And that leads us to our next tip, which is intermittent fasting,” says Danni. “I think some people might view intermittent fasting as some sort of diet that's on the same playing field as these diets, but it's more of a long-term diet that doesn't actually limit the amount of food or the types of foods that you can have. Instead, it's just a little bit more restrictive in terms of when you can eat. So if I can still have ice cream, bubble tea, and all those great things, but I just need to have them within a certain time of the day, then that's a pretty good trade.”

She set up her window between 12:00 PM and 8:00 PM every day. “The idea is to limit the amount of time that your body is producing insulin. And to be honest, at first I was skeptical after understanding a little bit more about insulin. It sort of makes sense to keep it around only for a portion of the day rather than sporadically throughout the day by sticking to my eating window and allowing myself to eat whatever I wanted. Within that time frame, I found that I was able to satisfy my cravings in moderation without feeling deprived. And because I was only eating during a limited window of time, I found that I wasn't constantly thinking about food.”

She maintains that intermittent fasting “has truly been a game changer” for her. “You can eat the same thing, but if you just timed it differently, it could be the difference between you continuing to put on weight or losing weight.”

RELATED:I'm a 38-Year-Old Fitness Instructor And Here Are My 5 Daily Habits for Staying in Peak Shape

Focus on Nutrition Over Calories

She also recommends putting a stronger focus “on the nutritional value of food rather than the numerical value of food, like through calories,” she says.

“You want to set yourself up for success. And while calorie counting is a very easy and common way of tracking the amount of food that you've had, I feel like it's quite easy to lose sight of what is actually good for your body,” she says, pointing out that not all calories are made equal, “so it can be misleading if you just relied on the number to determine what you can and can't eat. Especially when we are busy and on the go, I feel like it's quite easy to lose sight and pick convenience over health.”

Pay Attention to Fiber, Protein, Healthy Fats

Instead of counting calories, she suggests paying more attention to things like fiber, protein, and healthy fats, “and generally making sure that you're getting a good balance of everything is much more sustainable and important for your long-term health,” she says.

“The great thing about this method is that it allows for so much flexibility and variety in your diet. You can still have fast food, just have it in moderation, but more importantly, focus on things that will make you feel your best. Of course, this doesn't mean that calorie counting is not useful or that it doesn't work. It definitely works. I just don't think it's very suitable as a daily measure to maintain your health over the long term.”

Create a Routine

“One thing that has been key to my weight loss journey is the art of showing up and the power of a routine,” she continues. “When we make healthy habits part of our routine, it's more likely to stick with us over the long term. Of course, building a routine is easy, it takes time and effort to build new habits, and sometimes we are going to fall back onto our old patterns.

She recommends the book Atomic Habits by James Clear, calling it “incredibly helpful” as his approach to habit formation “emphasizes the importance of small incremental changes that will add up over time. On days where going to the gym seems extremely farfetched, simply putting on my leggings changes that from ‘I don't really feel like it today’ to ‘But I need to move my body.’ There's just something about outfits and how they can really put you into another head space.”

RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Hit the Gym

Her last goal? “Simply rock up to the gym. Just get there. That's my next goal. The point is not to look too far ahead, just focus on what's next that will help you towards getting to where you need to be,” she says. “Can you imagine the amount of progress you'll make to anything that you do if you just mastered the art of showing up and the power of a routine?” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 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.

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.

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 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.
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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.

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.

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
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.

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

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Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

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“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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