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I Lost 30 Pounds and My Flabby Arms With These Simple Changes

Vivian transformed her arms—here’s how.

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TikTok influencer Vivian Ngo is a fat loss coach and knows first-hand how challenging weight loss can be. Ngo went from 140 to 110 pounds, losing fat and gaining muscle along the way—especially in her arms. Ngo shared a before-and-after of herself, highlighting the drastic difference in her physique and her arms specifically. While she was strength training in both pictures, the muscle couldn’t be seen before the fat disappeared. Here’s how she did it.


Tracking Food

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Ngo started tracking her food intake and cutting calories until she was in a deficit. “For those on a weight loss or weight maintenance journey, tracking food intake is a powerful tool,” according to MUSC Health. “It provides a clear picture of your daily caloric intake and allows you to set realistic and achievable goals. This precision can be a game-changer when working towards weight-related objectives.”

Lots of Protein

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Ngo was eating a minimum of 120 grams of protein every day. The protein helped keep her full, especially when her calorie count was on the lower end. “Your body processes the three main macronutrients (proteins, carbohydrates, and fats) in different ways,” says the Cleveland Clinic. “Protein is much harder to store as body fat than carbohydrates or fats, so even if you have too much protein, you store less fat.”

As Many Vegetables As Possible

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Ngo says one fat-loss habit that changed her life was eating vegetables with every meal. “Vegetables in the cruciferous family have a surprising amount of protein,” according to Select Health. “Brussels sprouts, for example, have three grams of protein in one cup. The high amount of protein and fiber these vegetables contain makes them great fat-fighting foods.”

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

Water Before a Meal

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Ngo would drink two glasses of water before eating a meal. “Water is vital for good health,” Michael F. Picco, MD, tells the Mayo Clinic. “Water and other drinks help break down food so that your body can take in (absorb) the nutrients. Water also makes the stool softer, which helps prevent constipation. Choose water when possible instead of drinks full of sugar.”

Brushing Her Teeth

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Ngo would thoroughly brush her teeth to avoid the temptation of snacking. Experts recommend waiting a bit after your meal to brush to prevent damage to tooth enamel. “We definitely recommend holding off on brushing after consuming anything acidic, whether it's fruit, soda, juice, or sour candy,” says Ezzard Rolle, DDS, assistant professor of dental medicine at Columbia University’s College of Dental Medicine.

Small Walks Throughout the Day

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Ngo found it more enjoyable and sustainable to do many smaller walks throughout the day instead of one big one. Walking is great for fat burning, and can be combined with arm exercises to really target any excess fat in that area. Resistance bands are perfect for this!

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

Positive Affirmations

@viviannngo_

1.5 years apart! 🤗💪🏼 #tonedarmschallenge #slimarmssecret #tonedarmsandabs

Ngo kept herself motivated with positive affirmations every morning. “Affirmations can help you overcome self-doubt and build a strong sense of self-worth,” according to Acenda Integrated Health. “By reaffirming your strengths and abilities, you cultivate confidence in your capabilities and approach challenges with a positive mindset.”

Planning Ahead

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Ngo would plan every day’s meals the night before. Meal prep can make fat loss easier by eliminating the temptation to eat something that doesn’t fit into your weight loss regimen. Planning ahead also means there is no chance of dealing with decision fatigue related to meals.

Progress Pictures

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Ngo relied on pictures of progress rather than the scale to keep track of her gains. "You can get obsessive about it," psychologist and director of behavioral services at St. Luke's Health System Humphreys Diabetes Center Amy Walters tells the American Heart Association. "We want to focus on trends and not get hung up on today's number. Weighing daily may be distressing if you don't see the scale change or have a negative impact on motivation."

Small Treats

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Ngo allowed herself a small sweet treat after dinner every night as part of her eating plan. Allowing small pre-planned treats can help get rid of the temptation to binge on sugar, and encourages a balanced, healthy lifestyle. This makes fat loss more sustainable in the long term.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Cardio Before Weights

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Ngo always got her cardio out of the way before strength training. “Otherwise I wouldn’t do it,” she says. Find out a method that works for you—if you prefer doing weights first, that’s great, just make sure it’s a sustainable habit.

Walking After Meals

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Ngo would walk for at least ten minutes after every meal to help aid her digestion. Studies show that walking after a meal can help regulate blood sugar. It can also keep insulin levels stable.

RELATED:10 Ways to Lose Fat That Are Not a Calorie Deficit

Say No To FOMO

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Ngo learned to embrace turning down social events that she knew would derail her weight loss program. If something would possibly make it harder for Ngo to stick to her goals, she simply said no. No more weekend FOMO!

Be Kind

@viviannngo_

1.5 years apart! 🤗💪🏼 #tonedarmschallenge #slimarmssecret #tonedarmsandabs

Ngo says having a kind inner voice is crucial for long-term weight loss. “You have to be ok with just giving your best every day, and if your best doesn't look anything near what you consider perfect, allowing that to be ok. That was the one mindset shit I had to make,” she says.

💪🔥Body Booster: Like Ngo, make realistic, sustainable changes to burn fat and improve your health.

More For You

Martin Balcaitis
Copyright Martin Balcaitis

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

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Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

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Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

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Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

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

The Workout Strategy

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Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

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Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

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Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

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Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

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For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

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His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

We've all been there – standing in front of the mirror, waving our arms, and watching that extra flab jiggle. But what if you could transform those "bat wings" into toned, sculpted arms with just a few minutes of targeted exercise each day? Enter Meredith Shirk, a National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and the founder of Svelte Training. With her impressive credentials, including specializations in Fitness Nutrition, Behavior Change, and Weight Loss, Meredith has designed a quick and effective arm workout that promises to help you say goodbye to flabby arms for good.


Understanding Arm Fat

Before diving into Meredith's workout, it's important to understand what arm fat is and why it matters. According to WebMD, "Arm fat is extra skin and fat located under your arms." While some arm fat is normal and healthy, excessive amounts can be more than just a cosmetic issue. WebMD explains, "While having some subcutaneous fat is good for your health, having too much can cause health issues, including an increased risk for certain cancers, fatty liver disease, gallbladder disease, and more."

The Root Causes of Arm Fat

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Arm fat doesn't appear out of nowhere. WebMD states, "Extra skin and fat in the arms can be caused by obesity, significant weight loss, or genetics. Individuals born female are at a greater risk of carrying excess weight in their arms." Understanding these factors can help you approach arm fat reduction more effectively.

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Say Goodbye to Bat Wings

"I have an awesome bat wing workout, so you're not going to be waving those wings any longer," Meredith enthusiastically begins her post. This workout is specifically designed to target those troublesome areas and help you achieve the toned arms you've always wanted.

Monkey Pumps: Your Secret Weapon Against Flabby Arms

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Meredith kicks off the workout with her favorite exercise: monkey pumps. "It's just as it sounds," she explains. "Grab it and pull it down." To perform this move:

  1. Align your elbows with your shoulders and wrists
  2. Open up and close your arms
  3. Keep your elbows above your chin to target your triceps and chest

Meredith emphasizes the importance of proper form: "You want to think about keeping that elbow above the chin line because that's really going to push a lot on your triceps and your chest."

Arm Circles: Small Movements, Big Results

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Next up are small arm circles. "Really think about tennis ball size here," Meredith instructs. Perform these circles in both forward and backward directions. This simple movement targets multiple muscle groups in your arms and shoulders, helping to tone and define your upper body.

Lateral Raises: Engage Your Whole Body

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Lateral raises are more than just arm exercises. Meredith explains, "You actually have to do something with your body, meaning you're here, you're lifting and you're really pulling your legs in together at the same time as squeezing your core and your rhomboids and your lats." This full-body engagement maximizes the effectiveness of the exercise, helping you burn more calories and build more muscle.

RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises

Scissors: Cross-Training for Your Arms

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The final exercise in Meredith's routine is scissors. "We go from here, we're here, right? And then we're here and then here," she demonstrates. "So now we're crisscrossing our arms." This movement targets both your biceps and triceps, providing a comprehensive arm workout in one simple exercise.

Fine-Tuning Your Technique

Meredith offers additional advice to maximize your results: "If you want to get a little bit more of your bicep, come across with it here and then go inside. You can have almost overlapping bicep curls. You do more tricep by putting your hands flexed and then going faster, pulling your chest back, shoulders up."

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Putting It All Together

Meredith combines these exercises into a quick, high-intensity routine:

  1. 30 seconds of monkey pumps
  2. 30 seconds of arm circles (15 seconds forward, 15 seconds backward)
  3. 30 seconds of lateral raises
  4. 30 seconds of scissors

"Those are our exercises. We're going to be doing all types of exercise. Make sure your triceps, your biceps, and your back, stay lean. So we avoid the bat wings," Meredith explains.

The Importance of a Holistic Approach

While Meredith's workout is effective, it's important to remember that spot reduction isn't possible. WebMD advises, "Natural treatment options for arm fat include diet and exercise. Since arm fat is often associated with being overweight or losing a significant amount of weight, the first step is changing your eating habits and incorporating more exercise into your days."

The Key to Effective Workouts

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Throughout the workout, Meredith encourages movement: "When you think about this, you can walk around because you shouldn't be in a static place anyway. Life should not be static for you. Working out should not be static for you."

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Push Through for Results

Meredith doesn't sugarcoat the challenge: "If your arms are not feeling like 1 million pounds, then you're not doing this right." She encourages you to push through the discomfort, reminding you that "it's going to burn, and it's okay."

The Foundation of Effective Exercise

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Throughout the routine, Meredith emphasizes proper form: "Chest up, shoulders back, meet in the middle, come out and reach." She also reminds you to "Face those hands to you. Come out and reach."

Don't Forget This Crucial Element

Meredith consistently reminds you to breathe throughout the workout. "Breathe in. Breathe and pull," she encourages, highlighting the importance of proper breathing techniques during exercise.

The Path to Success

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Meredith concludes with an inspiring message: "Do this consistently and you will see that fat go away!" She adds, "It doesn't have to be hard, it doesn't have to be long. It doesn't have to be scary, but it can be a lot of fun and you can do it in less time you thought possible."

However, it's important to set realistic expectations. As WebMD notes, "You shouldn't expect to see results right away. In fact, losing stubborn fat can take months of continuous effort. Your progress will depend on you. If you're already at a healthy weight, it may take only a few weeks to notice results. However, those at a higher weight may not see results for a while."

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

You Can Do It

While Meredith's workout is an excellent starting point, remember that a holistic approach is key. WebMD suggests, "For the best results, it's important to combine a decent sleep schedule with a well-balanced diet and a vigorous exercise routine." By combining Meredith's targeted arm exercises with overall healthy lifestyle habits, you'll be on your way to toned, sculpted arms in no time. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

Raven_Norwood_rowwithraven1rowwithraven/Instagram

Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

Raven_Norwood_rowwithraven2raven.grl/Instagram

Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

Raven_Norwood_rowwithraven4raven.grl/Instagram

Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

Raven_Norwood_rowwithraven6raven.grl/Instagram

Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

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.

When I tell people I lost 30 pounds by changing my mindset, they stare back at me as if to say, it can't be that easy. No, it's not that easy. But it really does work.


I am a Mindset and Movement Coach and a Certified Cognitive Behavioral Therapy Professional with a B.A. in Psychology, as well as a certified fitness coach in mat pilates and barre. I like to say that I was my first client—when I gained a considerable amount of weight in college, I remember not recognizing my own reflection both physically and mentally. I tried a TON of yoyo dieting and followed an inconsistent routine.

In my senior year of college, my life changed when I was given a one-year membership to a gym. This was the start of my true passion for movement and mental strength. I learned so much about myself that continued to unfold over the years bringing us to the present day where I have married the two to become a mindset and movement coach.

Throughout my fitness career, I have met so many people that were physically fit but lacked that same health in their mindset and mental health. Everything is all connected and they truly work hand in hand in order to cultivate sustainable well-being. Being able to tap into your body's needs, staying consistent, and recognizing when your mind and body needs me more is the act of being your own health advocate and activating the power of being the author of your own story.

And every story needs a good beginning.

I remember the exact day I decided to lose weight. I was in New York City with a friend and there was this huge staircase in the subway station on 5th Avenue and 53rd Street. The escalator was not working so my friend and I had to climb the stairs. I remember how difficult it was, and saying to myself I can do this. Eventually, when I got to the top I also remember saying to myself I will climb these stairs one day without a problem. Fast forward about 2 years. I remember the feeling of accomplishment when I did just that with a yoga mat and backpack on my back.

There are two things that have gotten me through the hardest times in my life: Being able to tap into my internal strength while seeing my physical strength develop is profound. It didn’t stop there—these realizations spilled into other areas of my life creating a full transformation. Read on to learn how I lost weight and how you can, too.

1. How I Lost the Weight

Nadia_Murdock2nadiamurdock/Instagram

After years of yo-yo dieting and deprivation, I struggled to lose the weight I gained freshman year of college. I was given a one-year gym membership by my brother, my senior year in college. I was also introduced to Weight Watchers by my best friend's sister who recently had a baby and was using Weight Watchers to get back into shape. The combination of the two changed my life. I tried every class imaginable until I found a workout routine that worked for me. Through this I was also able to connect with like minded individuals that helped to support me in my weight-loss journey. When it came to nutrition, my curiosity was sparked! I learned the importance of hydration, having a colorful and balanced plate and eating foods that served me and my new active lifestyle. Over time this became a part of me, it became a lifestyle.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

2. My Advice for People Who Struggle With Maintaining a Positive Mindset While Working Toward Health and Fitness Goals

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The biggest thing in my coaching that I advise all my clients to do is write down their accomplishments! Often people are focusing on what they haven’t done vs. what you have. Having a working document or journal for you to reflect on regularly will help keep you motivated and remind you of what you are capable of.

3. Common Weight Loss Mistakes to Avoid

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They don’t do things they enjoy! They tend to hop on trends and do what other people are doing which causes them to quit. Another thing that gets in the way is the desire for a quick fix! Sustainable change takes time and consistency. Most importantly they aren’t tapping into their WHY! This is what is going to get you out of bed when you don’t feel like doing it. If you can vividly paint a picture of why you are setting yourself up for success.

Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

4. Conquer Your Fears

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I recall when I started taking classes I would always go to the back of the class in fear of doing the moves wrong. I also wore baggy clothes for fear of being judged. As my physical body got stronger so did my mental strength and mindset. I started to care less about what people thought and moved from the back of the class to the front. I was less concerned about what people thought and more concerned about showing up for myself.

💪🔥Body Booster: Write down your accomplishments! Having a journal will help keep you motivated and remind you of what you are capable of.

Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.

Nik_Kumar1
Nik Kumar
FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Embarking on a weight loss journey can be frustrating and often feel overwhelming. Luckily, there are so many weight loss warriors who can help motivate and inspire, including Nik Kumar, a Yale-educated online fitness coach and Chief Exercise Officer of Desi Grit. 43-year-old who lives in New York City used data, tech, and AI to get himself and his client's six-pack results, and also dropped 32 pounds in 8 months.


He Gained Weight After Tearing His ACL

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Kumar started at 202 lbs and is now at 170 lbs - 32 lbs lost over 8 months. At 5' 11'', this is a significant transformation. Kumar explains that his struggles started when he tore his ACL skiing, then had surgery, which didn't go so well. "With two screws in my left knee, and a crappy ACL repair, I was in a lot of pain and didn't hit the gym for a year," he says.

He Decided to Make a Change

Nik_Kumar2Nik Kumar

“After gaining a good amount of weight, I didn’t like what I saw in the mirror,” Kumar continues. “So, I decided to make a change.”

He Started Small, Then Amped It Up

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His fitness journey started small. “I started hitting the gym, doing low weights and going slow on the treadmill for 20 mins,” he explains. “After regaining a bit of strength and a bit of confidence, I started amping everything up and started tracking my nutrition. Then I started seeing big changes in my body!”

These Are His Favorite Exercises

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With his workouts he toned his whole body, “but I’m most proud of my abs and my back,” he says. His top 5 exercises?

  • Clappy Push-Ups
  • Incline Chest Press
  • Overhead Shoulder Press
  • Clappy Pull-Ups
  • Deadlifts

“The clappy push-ups and clappy pull-ups are great workouts and just look cool,” he says. “The other exercises are multi-joint compound movements that are great for building muscle.”

Here Is What He Eats

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He follows a Keto-slash-Paleo diet, “which means low carb, high protein, and medium/high-fat small meals, five times per day,” he says. He has also eliminated mostly processed foods and stuff that is high in sugar and carbs – including cake, ice cream, chocolate, bagels, pasta, white bread. As for supplements, he takes multivitamins and drinks protein powder.

You Can Achieve Six-Pack Abs Too

Nik_Kumar3Nik Kumar

Kumar has also personally busted one of the myths he formerly believed in. “I thought getting a six-pack was about having really good genetics. Now I know that is totally not true,” he says. However, it takes work, like tracking his nutrition, exercise, and habit goals via his app because “whatever gets measured, can be improved,” he says.

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

His Advice: Just Do It

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💪🔥Body Booster: His advice for someone just starting their fitness journey? “Just start… And go for consistency rather than perfection,” he says. He also recommends planning both your workouts and your meals, and “if your trainer doesn’t have a six-pack, then fire ‘em!” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
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

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"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

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"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.

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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

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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

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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.

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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.

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

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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

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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