Skip to content
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.

This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Dani Patton reveals a delicious pasta recipe that boasts a whopping 48 grams of protein.

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.

Dani_Marenburg_Danni_Patton_mindinmymacros
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.

Who says you can’t eat pasta several times a week and still burn fat and lose weight? Dani Patton, AKA the Macro Coach, is a nutritionist who regularly shares helpful weight loss tips with her large following after personally losing a lot of weight and transforming her body. In a recent Instagram post, she reveals one of the meals that helped her burn fat and lose weight without feeling hungry: A 3 ingredient high protein “lazy girl” pasta. “I’m back with my lazy gal recipes! This is my GO-TO pasta. I eat 1-2 times a week regardless of whether my goal is fat loss or body recomp because it’s so easy, beyond tasty, and has amazing macros, friends!” she says, revealing the recipe.


Ingredients

  • 5oz 99% lean ground Turkey (for higher fat content, sub 93% or 85%)
  • 2oz chickpea pasta (LOADED with protein!!!)
  • 80g marinara pasta sauce
  • Chop up some broccoli, zucchini, and mushrooms and toss them in, too, for your veggies
  • Optional basil on top to make it fancy.

Directions

“Cook pasta as directed. Quickly sauté some ground Turkey with salt, pepper & garlic powder. Toss in any veggies to sauté, too, if you’re using them. Once the turkey is nearly cooked through, add in the pasta sauce and let simmer while you strain the pasta. Add pasta to the ground turkey sauce, mix together, and enjoy!” she writes in her post.

Macros

According to Dani, one bowl of pasta is just 400 calories. It also has 40 carbs, 7 grams of fat, and a whopping 48 grams of protein. She also notes that “you can 2x/3x/4x this recipe for more.”

Meal Planning Will Help You Amp Up Your Protein Intake

In another post, she reveals how to amp up your protein intake, starting with meal planning. “Pre-plan your day in a food tracking app and build your meals around the protein source,” she writes, adding that this is the “easiest way to understand how to add protein to your meals.”

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

Stick to Protein Pastas

Another tip that pertains to her recent pasta recipe is as follows: “Buy chickpea/lentil/black bean type pasta for added protein in your spaghetti with meatballs,” she writes, noting that you will get an extra 12 to 20g of protein,” per meal.

Add Protein to Your Breakfast

Also, infuse your morning meal with extra protein. “Add in protein powder to Greek yogurt, oatmeal, or chia pudding,” she suggests, noting that it will reap you an extra 18 to 20 grams of protein.”

RELATED: She “Effortlessly” Lost 66 Pounds and Stopped Binge Eating by Doing These 3 Things

Add Lean Ground Meat to Meals

Another tip that plays into her recent pasta recipe? “Sneak in lean ground meats to pasta, bowls, and stir fries,” she says. This can add an extra 25 to 40 grams of protein.

Take Advantage of Bone Broth

She is also a fan of bone broth. “Drink a cup of warm bone broth,” she continues. She maintains that just one cup adds an extra 10 to 20 grams of protein. If you don’t like to drink it, cook with it. “Make your rice with bone broth instead of rice,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

Who says you can’t eat pasta several times a week and still burn fat and lose weight? Dani Patton, AKA the Macro Coach, is a nutritionist who regularly shares helpful weight loss tips with her large following after personally losing a lot of weight and transforming her body. In a recent Instagram post, she reveals one of the meals that helped her burn fat and lose weight without feeling hungry: A 3 ingredient high protein “lazy girl” pasta. “I’m back with my lazy gal recipes! This is my GO-TO pasta. I eat 1-2 times a week regardless of whether my goal is fat loss or body recomp because it’s so easy, beyond tasty, and has amazing macros, friends!” she says, revealing the recipe.


Ingredients

  • 5oz 99% lean ground Turkey (for higher fat content, sub 93% or 85%)
  • 2oz chickpea pasta (LOADED with protein!!!)
  • 80g marinara pasta sauce
  • Chop up some broccoli, zucchini, and mushrooms and toss them in, too, for your veggies
  • Optional basil on top to make it fancy.

Directions

“Cook pasta as directed. Quickly sauté some ground Turkey with salt, pepper & garlic powder. Toss in any veggies to sauté, too, if you’re using them. Once the turkey is nearly cooked through, add in the pasta sauce and let simmer while you strain the pasta. Add pasta to the ground turkey sauce, mix together, and enjoy!” she writes in her post.

Macros

According to Dani, one bowl of pasta is just 400 calories. It also has 40 carbs, 7 grams of fat, and a whopping 48 grams of protein. She also notes that “you can 2x/3x/4x this recipe for more.”

Meal Planning Will Help You Amp Up Your Protein Intake

In another post, she reveals how to amp up your protein intake, starting with meal planning. “Pre-plan your day in a food tracking app and build your meals around the protein source,” she writes, adding that this is the “easiest way to understand how to add protein to your meals.”

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

Stick to Protein Pastas

Another tip that pertains to her recent pasta recipe is as follows: “Buy chickpea/lentil/black bean type pasta for added protein in your spaghetti with meatballs,” she writes, noting that you will get an extra 12 to 20g of protein,” per meal.

Add Protein to Your Breakfast

Also, infuse your morning meal with extra protein. “Add in protein powder to Greek yogurt, oatmeal, or chia pudding,” she suggests, noting that it will reap you an extra 18 to 20 grams of protein.”

RELATED: She “Effortlessly” Lost 66 Pounds and Stopped Binge Eating by Doing These 3 Things

Add Lean Ground Meat to Meals

Another tip that plays into her recent pasta recipe? “Sneak in lean ground meats to pasta, bowls, and stir fries,” she says. This can add an extra 25 to 40 grams of protein.

Take Advantage of Bone Broth

She is also a fan of bone broth. “Drink a cup of warm bone broth,” she continues. She maintains that just one cup adds an extra 10 to 20 grams of protein. If you don’t like to drink it, cook with it. “Make your rice with bone broth instead of rice,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Natalie Stringfield nataliestringfield
How I Lost 40 Pounds by Walking and Without Starving Myself: Here’s the Truth
Copyright Natalie Stringfield/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Tired of complicated diet plans that take hours to prepare? You're not alone. For many of us, the biggest obstacle to weight loss isn't willpower—it's finding the time to prepare healthy meals. That's where Natalie Stringfield's approach stands out. This busy woman managed to lose 47 pounds over seven months with a meal prep routine that takes just 30 minutes per week. Read on to discover her simple system that could transform your weight loss journey without taking over your life.

Finding Simplicity in Weight Loss

"I am a lazy girl at heart," Natalie admits, "and in order for me to stay consistent for the past seven months on my weight loss journey, I needed to make sure that meal prepping was simple and easy because if it ain't easy, I ain't doing it." Like many of us, Natalie needed a system that worked with her lifestyle, not against it.

"This takes me in total maybe about 30 minutes to prep all of my meals, breakfast, lunch and dinner," Natalie explains, highlighting the efficiency of her approach. Her method has helped her lose 47 pounds while spending minimal time in the kitchen.

"All of the meals are delicious. They are high in protein and fiber and will keep you full all day long," she promises. If you're looking for a sustainable way to stay on track without sacrificing hours in the kitchen, these recipes might be exactly what you need.

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

Breakfast: Strawberry Shortcake Protein Overnight Oats

Starting the day right sets the tone for healthy choices, and Natalie's protein-packed oats make mornings effortless. "This tastes definitely like dessert," Natalie shares, highlighting how the meal is not only delicious but also "super high in protein and a great source of fiber so you're going to stay full for a long time."

Ingredients:

  • Regular old-fashioned oatmeal (Quaker Oats)
  • Strawberry shortcake protein powder (Natalie uses 1UP Nutrition's Strawberry Shortcake Ice Cream Protein)
  • Milk of choice.

Why It Works:

"What I love about this meal is not only does it take minutes to make and set up and prep, but it is absolutely delicious," Natalie explains. The protein powder she uses provides 25 grams of protein at just 160 calories per scoop. "It literally tastes like a strawberry shortcake," she adds, emphasizing that healthy eating doesn't have to be bland.

This breakfast requires minimal prep time but delivers maximum satisfaction and nutrition—perfect for starting your day on the right track without early morning cooking.

Lunch: Quick Garden Salad with Protein

For lunch, Natalie keeps it straightforward with a garden salad topped with protein. "Lunch is super simple," Natalie explains, using pre-washed salad greens, pre-grilled chicken, and pre-boiled eggs to minimize preparation time.

Ingredients:

  • Triple-washed garden salad (iceberg lettuce, red cabbage, and carrot)
  • Pre-grilled Italian herb chicken
  • Pre-boiled eggs
  • Cherry tomatoes
  • Feta cheese (70 calories for 28 grams)
  • Olive Garden Signature Italian dressing (80 calories for two tablespoons).

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

Time-Saving Tricks:

"The other thing that I do once a week is I do grab these pre-grilled Italian herb chicken. These are so good," Natalie reveals. "You actually don't need to add any seasoning to them. They're completely seasoned, they're super juicy, and they're freshly made."

For those considering making chicken from scratch, Natalie shares her practical perspective: "Now, you can most certainly get you some raw chicken, season it up, go ahead and put it in the oven, and do all of that stuff, but I ain't doing all of that. I don't have the time."

Smart Storage Solutions:

Natalie uses a special salad container with compartments to keep ingredients fresh. "What I love about it is that it has this compartment that you can use to separate your protein, any of your croutons, or any other sides that you want to add to your salad that prevents your salad from getting soggy and just yucky," she explains.

The container also includes a small cup for dressing. "These compartments are all removable, so you can take this part out and you can sit it on your scale and weigh all of your ingredients," Natalie adds, highlighting how this supports accurate portion control.

"You're literally just taking the chicken, chopping it up, taking your eggs, chopping it up, putting the salad in the bowl, closing up the container, and you are done, baby," Natalie says, emphasizing the efficiency of her approach. "Lunch is done for the entire week. Tell me, you tell me an easier meal prep video on YouTube. I'll wait."

Snack: Greek Yogurt Parfait

When afternoon hunger strikes, Natalie reaches for her yogurt parfait. "I just really, really love this snack. It never gets old to me," Natalie shares about this simple yet satisfying option.

Ingredients:

  • Oikos Triple Zero Greek Yogurt (15g protein, 90 calories)
  • Fresh berries (raspberries, strawberries, or blueberries)
  • Kind Cinnamon Oat Granola with Flaxseed.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Why She Loves It:

"I really like this one because it has 15 grams of protein. It's already pre-packaged and it's 90 calories, you really can't beat that," Natalie explains about her yogurt choice. For the granola, she's equally thoughtful: "For my granola, because I'm trying to prioritize fiber, I use the Kind Cinnamon Oat Granola with Flaxseed. It gives you the perfect amount of sweetness, a nice amount of crunch for some texture."

Natalie offers personalization tips as well: "You can swap out the berries for raspberries, strawberries, blueberries, whatever you like," she suggests. "You can also drizzle a little bit of honey on top of it if you have extra calories to play with, and it just really, like, sets the tone."

Smart Storage:

For convenience, Natalie uses special parfait containers with separate compartments. "I love these because not only is it a nice, large capacity, so that way you can really customize how much you want to take," she explains, noting how this allows her to adjust portions as her fitness needs change.

The separator for the granola is crucial: "It also has the separator at the top where I can put my granola to make sure that it doesn't get soggy, because who wants soggy granola? Not I. Not I," she emphasizes. "I've had soggy granola. It is not a good look, okay?"

Dinner: Simple Salmon and Veggies

Dinner is the only meal where Natalie does actual cooking, but even that is streamlined. "If you watched my What I Eat in a Day, this is the same exact dinner. It's going to be salmon, some rice, and some fire-roasted vegetables," she explains.

Ingredients:

  • Pre-portioned salmon fillets
  • Seeds of Change organic quinoa and brown rice with garlic (microwavable)
  • Frozen pre-cut fire-roasted vegetables (broccoli, squash, bell pepper, and red onions).

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

Efficient Cooking Method:

"The thing about this is it's the only meal that you're actually cooking, so to speak, for the day, so this really shouldn't take long," Natalie points out. Her approach is straightforward: "I'm going to pop four pieces of salmon into the air fryer. The air is going to take about 20 minutes max, because I don't overcook my salmon. I might put it in there for about 15 to 16 minutes."

For the vegetables, she keeps it simple: "My veggies are going to saute up in about five minutes or so, and this we're not even going to cook," referring to the microwavable rice. "We're actually just going to separate it and weigh it out in between all of my lunch bowls."

Time-Saving Tips:

Natalie offers practical advice on the order of operations: "As a tip, I would go ahead and prep your salmon and your veggies first when you start your meal prep. Pop those into the oven and start sauteing, because the rest of this is going to take like 10 minutes max."

She's also transparent about using convenient options: "For my veggies, I actually use this brand right here. I get this from Costco. This is the Pura Vida Fire Roasted Primavera Mistura," she shares. "It's already cut up for me, and I don't have to spend 15 to 20 minutes cutting up all of my vegetables. I just don't have the time for that."

Her final advice is simple: "So a quick tip is for you to find fresh, frozen vegetables that all you have to do is drop it in the pan, saute them up, and that's it." Summing up the ease of her dinner prep, Natalie says, "It don't get no easier than that, y'all. It don't get no easier than that. I'm telling you, I got y'all."

Why This Simple Approach Works

The complete meal plan totals approximately 1,530 calories daily, which works for Natalie's active lifestyle. "I try to stay under 1,600. I do try to get as close to 1,600 as possible because I'm extremely active at the moment," Natalie notes, explaining how her daily walks and Pilates help maintain her calorie deficit.

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

Customizing to Your Needs:

"If you are wanting to be aggressive and you want to drop below the 1,500, if you want to be in about the 1,200 calorie range, you can always omit the snack, which is the yogurt parfait bowl," Natalie suggests for those looking to create a deeper deficit.

She highlights flexibility: "Everybody is different. If you're shorter than me, then maybe having the snack is not an option, or you can always alter the amount of chicken, the amount of grains that you're having." The key point she drives home is personalization: "This is not something that you have to do exactly how I do it."

Consistency is Key

What makes this approach so effective is its simplicity and sustainability. "You guys, we've done our meal prep for the entire week, and we didn't even break a sweat," Natalie points out, highlighting the low-effort nature of her system.

By spending just 30 minutes prepping meals for the entire week, Natalie removes decision fatigue and temptation. "Now I know that I'm going to make the right decisions every single day, and I'm going to stay on track because I have my breakfast, my lunch, my dinner, and snack, and it's going to keep me full for the entire day," she explains.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Make This Simple

Her philosophy on long-term success is clear: "You guys, we are in this for the long haul. We're not stopping, starting, stopping, starting. We're trying to make this as simple and as easy as possible so that way we can stay consistent and we can reach the goals that we want to reach."

Natalie's approach proves that weight loss doesn't have to be complicated or time-consuming. "I'm not going to have any cravings. I'm not going to want any more than what I already ate for the day, and that's going to keep me consistent, and that's going to get me to my goals," she concludes, showing that with some smart shortcuts and pre-planned meals, you can achieve impressive results while staying true to your "lazy" nature.

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 on a plant-based diet? One weight loss warrior claims to have the secret recipe. Stasia is a wellness enthusiast who shares her plant-based tactics for losing weight. In a recent viral YouTube video, she reveals the three ingredients that were her secret weapon for dropping pounds without starving herself. “I recently lost 60 pounds following a whole food plant-based diet,” she says in the video. “I have struggled for many, many years to lose weight, even following a plant-based diet. So it wasn't until recently that I made a few changes, and I finally got it together, and I'm 60 pounds down at this point,” she says. She continues to explain that she is going to reveal “the easiest, most simple weight loss dinner that I personally recommend eating,” she says.


She Eats This Meal on Repeat

“I do know firsthand what it's like to struggle with weight as I have my entire life. And I also know what it's like to feel completely overwhelmed with all the different food choices out there. It's exhausting and completely frustrating when you're honestly trying your hardest,” she says in her post. “I'm going to be showing you the most simple weight loss dinner that you can easily prepare. You can eat it on repeat, and I'm going to tell you exactly why you should be eating these foods.”

It Is the “Easiest” Meal

“I really enjoy eating delicious food. I'm a huge advocate that we should really enjoy the food that we're eating, not just choking something down in the name of weight loss. But with that being said, sometimes there are those days that I'm just not really in the mood to cook, or maybe I'm just too hungry to be, you know, spending too much time preparing something. And when that is the case, this is basically my easiest meal that I default to all the time,” she continues.

You Only Need Three Ingredients, Starting with a Sweet or White Potato

“To make this super easy weight loss dinner, you will only need three core ingredients. The first one is that you're going to need a potato. Now, this can be a regular potato, or it can be a sweet potato–totally up to you. Personally, I love sweet potatoes, but I also love a good old regular potato as well. So honestly, it really doesn't matter,” she says.

Next, You Need ½ Cup Beans

“The second thing you're going to need is any type of beans. So, for me, I personally love making my beans from scratch because they are literally as soft as butter, so, so, so much better than the canned beans. I really just can't even do canned beans anymore now that I've been making them on my own. So I make them in an Instant Pot, and oh my gosh, they turn out perfect every single time,” she says.

The Third Ingredient Is a Non-Starchy Veggie

The third thing that you're going to need is some type of non-starchy veggie. “Again, it can be whichever one you want. So you could do zucchini noodles, which I love. You can do broccoli; I love that as well. Cauliflower, eggplant, any type of non-starchy veggie that you'd like, whatever floats your boat, you just need some type of non-starchy vegetable,” she says.

The Potato Will Keep You Satiated

Why do you need these three things to make the easy, perfect dinner? “The potato is actually known to be the most satiating food in the world. So that means that there is no other food that's going to leave you feeling as satisfied getting up from the dinner table. So potatoes just have that X factor. You're just going to get up from the table feeling like you know you just ate some really good food.”

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

Beans Will Keep You Full

Why beans? “Beans have actually been a huge part of my weight loss journey. I actually prefer beans even over potatoes when it comes to keeping me full. So I found that potatoes were the most satisfying in terms of having that comfort food and just feeling like, ‘Hmm, that was really delicious, and I feel really good as soon as I'm done eating.’ But that beans actually carried me a lot longer than even potatoes. So in terms of keeping me full, I would say that beans come before even potatoes.”

Veggies Are Low-calorie

Lastly, why the non-starchy vegetable? “Non-starchy veggies are only about 100 calories per pound. A pound of vegetables is quite a bit of food. So, 100 calories for a pound is incredible. So we use our non-starchy vegetables to fill us up,” she says, noting that they will be “the cherry on top to the meal and make sure that it just tops us off with foods that are super low in calories, but that is going to make us feel like we're nice and full,” she says. “Not to mention, of course, all the nutrition that comes along with eating our vegetables.”

RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe

Whip This Meal Up When You Are Busy

“Hands down, if you ever find yourself in a situation again where you really just don't know what to eat, then just remember those three things to follow, and then you can easily whip yourself up a plate in no time. So potato, beans and a non-starchy veggie are the three things you can build the most epic simple weight loss dinner,” she says.

Final Note: Don’t Overcomplicate Diet

“It doesn't always have to be super complicated. Simple works wonders as well. So, next time you're feeling a little bit lost, just stick to those three things, and you're going to be golden,” she concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You can eat delicious food and still lose weight, according to an expert. You can even eat dessert for dinner! Morgan Self is a fitness and lifestyle coach who helps people achieve their weight loss goals and “live” their “life in a body” they “love.” In a new social media post, she discusses what she eats in a day when she wants to lose weight. “I’ve lost 15lbs in the last couple of months, and this is an example of what a day of eating looks like for me,” she says. She goes on to share her exact food log” from the day.


You Don’t Have to Cut Out Foods You Love to Lose Weight

“Losing fat sucks if you cut out all the foods you love, so I don’t. Understanding how your body and nutrition works will help you realize that you truly can have your cake and eat it too,” she adds in the post. “Losing fat doesn’t mean that you have to cut out foods you enjoy. It just means you need to be more intentional about how much of ANY food you are putting into your body.”

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

Breakfast: Spinach & Cheese Microwave Scramble

She starts with her go-to breakfast, a scramble she makes in the microwave with spinach and cheese. The ingredients are:

  • 1 egg
  • 185g eggwhites
  • Handful baby spinach
  • 28g reduced-fat shredded cheese

Lunch: Creamy Chicken Taco Pasta

For lunch, she has a creamy chicken taco pasta made with regular pasta. Here are the ingredients:

  • 4oz air fried chicken tenders
  • 1 serving of angel hair pasta
  • 1/2c cottage cheese blended until smooth w/ 2T taco seasoning
  • 28g reduced-fat shredded cheese

Snack: Peanut Butter Drops

For a protein-packed snack, she eats peanut butter – only she freezes it to make peanut butter drops. She uses 32g peanut butter “frozen into little pieces,” she explains. “Omg! Why have I never thought about peanut butter drops!” one of her followers commented.

Dinner: Cotton Candy Protein Icecream Creami

For dinner, she eats dessert! She takes one scoop of Cotton Candy protein (@cleansimpleeats brand) and adds 10 oz vanilla Carbmaster milk and ten white fudge-covered pretzels. “I can definitely get on board with a cream for dinner,” one of her followers commented.

RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

This Totals 140 Grams of Protein

“This has me eating 140g of protein a day, so I’m not hungry,” she says. “I’m satisfying any cravings I have by just… eating them within my macro targets.” Why should you focus on eating enough protein? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Keep Food Simple

In another post, she reveals a few things that are keeping you from achieving weight loss success. The first, “That is really a waste of your brain space when trying to lose weight,” she says, starting with healthy recipes. “I used to spend So much time trying to find ‘healthy’ recipes, going to the store for the weird ingredients it called for, making the recipe, and then figuring out how to track it in my macros. Waste. Now I just use simple foods that take me <15min to put together and are easy to track and be consistent with, even when I’m busy,” she writes.

Focus on How Much You Eat, Not What

She also notes that oftentimes, it’s not what you are eating but how much of it. “There are also no certain foods that will help you lose fat and tone up. When I stopped focusing on which foods and started focusing on how much, that’s when I got lean,” she explains.

RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat

Stop Trying to Be Perfect

She also stresses the importance of progress over perfection. “I used to be either all in or all out. That made me continuously lose my results and start over. I had to make a drastic mindset shift. I couldn’t keep thinking of my fitness as a “program” I needed to stick to, but a lifestyle that I’d need to change and develop new habits. Now free meals are in the plan, and I enjoy cookouts and going out to eat, and never feel like I’m starting over,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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.

Do you want to lose 50 pounds in three months without having to spend hours at the gym? Nicole Collet is a social media influencer who lost a whopping 130 pounds — and 50 pounds in just three months. On her YouTube channel she shares “easy weight loss tips, small changes & quick, easy meals” that helped her “drop the guilt around food, enjoy the journey & lose the weight for good!” In one of them she reveals the three “Lazy Girl” steps that enabled her and her husband to slim down fast.


This Is Her “Lazy Girl’s Guide to Weight Loss”

“When I was 275 pounds, I wanted to lose weight, but I was really struggling. I didn't really have any self-discipline. I had a really hard time making and sticking to a plan and I knew I needed to find a way to get results without doing a lot of work to get them. So I wanna share my Lazy Girl's Guide to Weight Loss,” she says in the clip.

It Consists of “Three Easy Steps”

“It's three easy steps and it made sticking to what I was doing effortless so that I was able to lose 50 pounds of fat in three months,” she says. She explains that she and her husband, Kyle, lost the same amount of weight and have kept it off for over nine years, in an “efficient” manner. “We've learned you work smarter, not harder. Meaning we like to maximize the results and minimize the amount of effort that you have to put in to get the results.”

1. Focus on Diet — Not Exercise

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

“Number one, don't waste too much time on exercise. Diet is the key. I can't tell you how many years and how much time I wasted on thinking that exercise was gonna help me lose weight. The thing is you can out-train a bad diet,” Nicole says.

Make Sure You Are in a Caloric Deficit

Smart eating and diet planning concept. Man eating vegetable salad and counting calories on mobile application, top viewShutterstock

“Getting your diet in check is like 95% of what's gonna get you the weight loss results. You have to be in a calorie deficit to lose weight. That's the only rule, meaning you need to consume less calories than you burn. You have to get your diet in check first and then the exercise becomes the cherry on the cake,” she says.

Focus on Portion Size

She explains that she and her husband “didn't change anything that we were eating. Instead we started portioning it out. So for example, we were eating a bag of chips, a family-sized bag of chips every single night for a snack each. Instead of giving up the chips or like changing, we just shared the bag and split it into a bowl,” she says. “So we were automatically eating less calories. We were going in a calorie deficit without changing what we were eating, just eating a bit less. And this is obviously a decent sized portion. So that really helped.”

Read the Label and Use the Suggested Serving Size

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

“We both had emotional eating, really bad. Any sort of number counting, number tracking, calorie counting. We couldn't do it. It triggered our emotional eating. So the easiest way to start portioning food was literally on the backs of packages. There's a serving size,” she says. “So we literally started using the backs of packages.

If You Aren’t Losing Weight at the End of the Week, Adjust the Serving Size

Contrasting large and tiny food portions of SpaghettiShutterstock

Then they would weigh themselves at the end of the week. “If we lost weight, we knew those serving sizes were good. If we didn't lose weight or we gained weight, we knew to pull back just a little bit because we didn't wanna take away too much because that just caused us to fail in the past.”

Also, Switch From Regular Versions to the Low Cal Alternative

“The other thing that's like a super lazy way to do something, to get in a calorie deficit without even thinking, we literally just switched from what we were eating the regular version to the low cal version. So for example, like I tell the story all the time, I was drinking seven regular cans of Dr. Pepper every single day. That's almost a thousand calories in liquid. But I wasn't ready to give it up and I wasn't ready to eliminate some of the cans. So I literally just switched from regular pop to diet pop. I saved myself almost a thousand calories a day. I still was drinking seven cans of pop but it was diet. So I still got the pop, but I was in a calorie deficit because I was consuming less calories without feeling like I was giving anything up.”

2. Stock Up on No-Cook Food Options

Women housewife with cart shopping in supermarketShutterstock

“Number two, the second step is to always have no-cook food options on hand, like at all times,” she continues. “Always have things in the house that require no cooking at all. Maybe a microwave, but that's it because you're gonna have days where you don't wanna do the meal prep, you don't have time, you are really hungry and you forgot to prep your meal and you need food now or you're gonna go off track. So it's really important to have those things.”

Don’t Waste Time Meal Prepping

Young woman near open refrigerator in kitchen, back viewShutterstock

“Kyle and I tried the hours of complicated long meal preps and it really by, you know, after a few months of doing it we were like this is not sustainable. We won't, we don't wanna do this for the rest of our lives,” Nicole continues. “You kind of wanna remove all the excuses that yes you're gonna have to stop your weight loss journey.”

Here Are Some No-Cook Options she Likes

Natural cottage cheese. Natural dairy products.Shutterstock

One no cook option she likes is lean turkey pepperonis from Costco. “They don't taste like turkey at all. She also likes ham slices, cottage cheese, plain Greek yogurt, egg whites, high protein oatmeal, protein ice cream, rotisserie chicken from Costco, Uncle Ben's Bistro Express rice, and low calorie soup.

3. Prioritize Low Calorie, Protein, and Fiber

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

“Number three, the third easy step is to prioritize low calorie, protein, and fiber,” she says. “Just by adding protein and fiber into every single meal, they both help you feel fuller, longer. Fiber is slow digesting so it helps you feel fuller, longer. Protein lowers your hunger hormone ghrelin and again helps you feel fuller longer. So by putting that at every meal, you're automatically gonna get fuller, quicker and for longer.”

Make Protein the Base of Your Meal

Animal protein sources- meat, fish, cheese and milk.Shutterstock

“You're gonna be less likely to overeat by making your base some sort of protein. Also, you don't have to put a lot of effort because if you automatically make a meal plan, you put protein in fiber at every meal and you make those your bases like lean protein, rotisserie chicken,” she says.

Drink Protein Milk

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Another easy way to get protein is via protein milk, like Fair Life, “which is 80 calories a cup,” she says. It also has 14 grams of protein “and I believe regular milk if you do like the 2%, it's 130 calories a cup and only like nine grams of protein.”

Add It to Your Cereal

Whole grain cereal in a bow on a blue backgroundShutterstock

If you are a cereal eater, “just have a smaller bowl and you don't change the amount of milk, just change the kind, add the protein and the lower calorie milk,” she suggests. “You're gonna feel fuller eating your cereal. You're also gonna be eating less calories because it's a bit of a smaller bowl, a lower calorie milk. You'll be in a calorie deficit eating what you like, not doing any work. You're still eating cereal and milk just a little bit less and a little lower calorie.”

You Can Still Eat Carbs

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

She also maintains that you can eat carbs and lose weight if you stay in a deficit. “You can eat anything you want: cereal, pizza, we ate all of that the whole time we were losing weight. It's about how much, not what kind of food you're eating.”

Eat More Fiber to Feel Full

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

As for fiber she recommends whole grain toast. “Two slices is 170 calories and six grams of protein. So if you choose the whole grain carbs, you get protein in that too,” she says. “And the fiber in it also helps you feel full.”

Bottom Line: Get Rid of Excuses

The bottom line? “We're trying to get rid of excuses because when you try to change, your brain is gonna give you every excuse in the book to not change and not get the results. But by doing this Lazy Girl's Guide to Weight Loss doing these three easy steps, it's gonna feel effortless,” says Nicole.

This Works Better Than “Taking Food Groups Away,” She Says

chocolate ice cream- scooping ice creamShutterstock

“You're gonna be questioning, am I actually dieting? Like I get to eat what I like. I'm just eating a lower calorie version and I'm losing weight. Like I'm not giving anything up. I'm not feeling deprived. And eating all food groups,” she continues. “We were shocked. We ate a portion of low calorie ice cream and two low cal cookies pretty much every night when we were losing weight in the beginning and we couldn't believe we were getting results eating all the food groups because we'd spent years taking food groups away.”

You Can “Eat What You Like”

“You can eat regular food, you can eat what you like, you don't have to take anything away. You don't have to spend thousands of dollars to lose weight and you don't have to spend hours and hours of your time to lose the weight. Make it simple. Follow these three steps. Choose food that you love. Choose food in your budget.”

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.