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I Lost 124 Pounds in 9 Months After Stopping Starving Myself and Making These Key Changes

Brooke Boatman details her weight loss journey.

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.

Brooke_Boatman8
Brooke Boatman
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.

If you have a lot of weight to lose, the process can feel overwhelming. However, it doesn’t have to be, according to many weight loss warriors. Sometimes, all it takes is making a few simple lifestyle changes. Brooke Boatman, 42, lost a whopping 124 pounds in 9 months by making a few simple lifestyle changes with the help of Lindora. Here is everything she did to lose the weight.


Brooke Weighed 254 Pounds

Brooke_Boatman7Brooke Boatman

Brooke, born and raised in Orange County, California, but currently living in Ohio, “ballooned up to a whopping 254 pounds after breaking both of her feet at the same time. She was “so big, and out of breath. I was on cholesterol medications and blood pressure meds as well. I wasn’t able to play with my kids anymore because every inch of my body hurt with all the added weight on my bones, joints, and organs,” she tells Body Network.

She Quit Drinking

drink colorful cocktail in party on cruise,cocktailShutterstock

This was when she decided to lose weight and “radically” change her life.. She started by cutting out alcohol. “I have been sober now for 2 1/2 years,” she says.

She Cut Out Meat, Dairy, and Sugar

Brooke_Boatman4Brooke Boatman

She also changed her diet. “I cut out meat, dairy, and sugar. I tend to eat only whole foods from the earth, including salmon. Drinking and sugar was such a huge issue for me. I went back to school, and I had to watch some food documentaries about meat, and that solidified the fact that meat is not good for you, especially the way that the animals are raised,” she says.

Here Is Her Eating Schedule

Brooke_Boatman3Brooke Boatman

She describes herself as a “real creature of habit” when it comes to her eating habits. “Lindora taught me to eat every 2 to 3 hours, so still, to this day, I eat or have a shake at 9, 11, 1, 3, 5, and 6:30. Usually, I have an OWYN shake at 9 am after I have worked out, at 11 am I have a cranberry grape protein drink, at 1 pm usually 30 grams of protein from salmon or a shake. I usually repeat that so I ensure I am ingesting clean ingredients, and at 5 pm, I have salmon and sweet potato or steamed veggies. At 6:30 pm, I have a decaf coffee with protein. I really like to stick to clean, simple ingredients,” she says.

She Learned Starving Herself Was Not the Way to Lose Weight

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

One myth she busted? “I used to believe that starving myself was the way to lose weight, fewer calories consumed, and you will lose weight faster. Not true. I firmly believe you have to constantly fuel your body to lose weight, gain muscle, and keep your metabolism revved. You lose muscle when you starve yourself,” she says.

She Didn’t Start Lifting Weights Until After She Lost Weight

Brooke_Boatman5Brooke Boatman

“ I did not do any toning while I was losing weight. Once I got down to 140, I started to lift weights, and I'd say I’m most proud of my extremely toned arms,” Brooke says. “I love to do shoulder flys, and inner and outer bicep curls are my favorite. I do three sets of 10; I love the cable row for my back muscles and squats.”

Power Yoga

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

“I do not follow trends. I follow what works for me,” Brooke says, revealing that she loves power yoga. “For me, it isn’t a trend. It's a time when I sweat, breathe, and work so hard and pause my brain to work out.”

She Takes Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Brooke takes the following supplements: Lindora’s Capsiolin and muscle maintenance, Cymbyoticas vitamin C, creatine, and super mushrooms. “Since all of my weight loss, I am no longer on any prescription meds,” she says.

She Walks 10,000 Steps a Day

Woman walking cross country and trail in autumn forestShutterstock

Brooke makes sure to get in 10,000 steps in a day. “For me, 10,000 steps is 5 miles. I have long legs, lol, and I believe you have to get those steps in and still work out,” she says.

No Cheating

Brooke_Boatman1Brooke Boatman

Brooke has one piece of advice: No cheating. “Food and drink will ALWAYS BE THERE!! DON'T GIVE UP!! Take the time to retrain all aspects of you. Start with you mind. Your mind is so powerful! That’s what hindered me for so long, I was a trainwreck, I had false hopes.”

Invest in Your Program

Brooke_Boatman2Brooke Boatman

“After joining Lindora, I put everything into that program, including my nurse Paola. I learned that if I cheated, I didn’t only fail myself, I failed her, and she was the one who was investing in me,” she says. “I stand so firmly on the advice of not cheating and not giving up. Failing wasn’t an option for me. I used to be such a yoyo person, and I'd give up, but this time was for me, and it was easy to do. I am here for all of you, and I am passionate about helping others succeed. This is a lifestyle, and I promise you that if you commit, you will look and feel better.”

She Has Never Been Happier

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

Brooke’s biggest achievement was losing 125 lbs, changing her life in drastic ways and keeping it off, “and still following this life that I have created and I have never been happier,” she says. “I'd tell people to do this journey for you. If you cannot be 100% then you are no good to anyone else.”

Retrain Your Brain

Waiter pouring red wine in a glass.Shutterstock

“Food and alcohol will always be there, but for the short campout of time that you set aside for you to lose weight and build muscle is so easy. Retraining your Brian is the hard part, but once you get your head in the game, everything will follow,” she says.

Measure Progress by How Your Clothes Fit

Brooke_Boatman9Brooke Boatman

“I measure progress on how my clothes fit and how I look in the mirror. I never thought about muscle weighing more than fat until this journey, and I believe it now. The scale can say one number, but I still wear a size zero or a 2, and I am toned. I got rid of my scale because I used to be addicted to it, and it didn’t take me anywhere but into a downward spiral,” she says.

RELATED: I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight

She Is Her Own Fitspiration

Brooke_Boatman6Brooke Boatman

“I'm my own fit-spiration. I changed my entire life. I stopped drinking, eating sugar, dairy, and meat, and changed my life for the better. I went back to school. I am a nurse and no longer work, but during my weight loss journey, I started learning about holistic health care, and I ended up back in school to be a holistic practitioner, I became a yoga 200 YTT, I practice Ayurveda, and so many other modalities and at almost 43, I have never looked better and felt better, and my mind is so strong. This journey made me my own inspiration. I know it’s possible, and I'm so passionate about helping and motivating others,” she concludes. 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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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 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.


I Focused on Changing My Diet

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

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

I Implemented Volume Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

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

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

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

Man eats, eating​What To Do InsteadShutterstock

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

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

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

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

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

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

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

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.Shutterstock

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

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

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

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

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

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

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.

Brooke_Boatman8
Brooke Boatman
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.

If you have a lot of weight to lose, the process can feel overwhelming. However, it doesn’t have to be, according to many weight loss warriors. Sometimes, all it takes is making a few simple lifestyle changes. Brooke Boatman, 42, lost a whopping 124 pounds in 9 months by making a few simple lifestyle changes with the help of Lindora. Here is everything she did to lose the weight.


Brooke Weighed 254 Pounds

Brooke_Boatman7Brooke Boatman

Brooke, born and raised in Orange County, California, but currently living in Ohio, “ballooned up to a whopping 254 pounds after breaking both of her feet at the same time. She was “so big, and out of breath. I was on cholesterol medications and blood pressure meds as well. I wasn’t able to play with my kids anymore because every inch of my body hurt with all the added weight on my bones, joints, and organs,” she tells Body Network.

She Quit Drinking

drink colorful cocktail in party on cruise,cocktailShutterstock

This was when she decided to lose weight and “radically” change her life.. She started by cutting out alcohol. “I have been sober now for 2 1/2 years,” she says.

She Cut Out Meat, Dairy, and Sugar

Brooke_Boatman4Brooke Boatman

She also changed her diet. “I cut out meat, dairy, and sugar. I tend to eat only whole foods from the earth, including salmon. Drinking and sugar was such a huge issue for me. I went back to school, and I had to watch some food documentaries about meat, and that solidified the fact that meat is not good for you, especially the way that the animals are raised,” she says.

Here Is Her Eating Schedule

Brooke_Boatman3Brooke Boatman

She describes herself as a “real creature of habit” when it comes to her eating habits. “Lindora taught me to eat every 2 to 3 hours, so still, to this day, I eat or have a shake at 9, 11, 1, 3, 5, and 6:30. Usually, I have an OWYN shake at 9 am after I have worked out, at 11 am I have a cranberry grape protein drink, at 1 pm usually 30 grams of protein from salmon or a shake. I usually repeat that so I ensure I am ingesting clean ingredients, and at 5 pm, I have salmon and sweet potato or steamed veggies. At 6:30 pm, I have a decaf coffee with protein. I really like to stick to clean, simple ingredients,” she says.

She Learned Starving Herself Was Not the Way to Lose Weight

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

One myth she busted? “I used to believe that starving myself was the way to lose weight, fewer calories consumed, and you will lose weight faster. Not true. I firmly believe you have to constantly fuel your body to lose weight, gain muscle, and keep your metabolism revved. You lose muscle when you starve yourself,” she says.

She Didn’t Start Lifting Weights Until After She Lost Weight

Brooke_Boatman5Brooke Boatman

“ I did not do any toning while I was losing weight. Once I got down to 140, I started to lift weights, and I'd say I’m most proud of my extremely toned arms,” Brooke says. “I love to do shoulder flys, and inner and outer bicep curls are my favorite. I do three sets of 10; I love the cable row for my back muscles and squats.”

Power Yoga

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

“I do not follow trends. I follow what works for me,” Brooke says, revealing that she loves power yoga. “For me, it isn’t a trend. It's a time when I sweat, breathe, and work so hard and pause my brain to work out.”

She Takes Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Brooke takes the following supplements: Lindora’s Capsiolin and muscle maintenance, Cymbyoticas vitamin C, creatine, and super mushrooms. “Since all of my weight loss, I am no longer on any prescription meds,” she says.

She Walks 10,000 Steps a Day

Woman walking cross country and trail in autumn forestShutterstock

Brooke makes sure to get in 10,000 steps in a day. “For me, 10,000 steps is 5 miles. I have long legs, lol, and I believe you have to get those steps in and still work out,” she says.

No Cheating

Brooke_Boatman1Brooke Boatman

Brooke has one piece of advice: No cheating. “Food and drink will ALWAYS BE THERE!! DON'T GIVE UP!! Take the time to retrain all aspects of you. Start with you mind. Your mind is so powerful! That’s what hindered me for so long, I was a trainwreck, I had false hopes.”

Invest in Your Program

Brooke_Boatman2Brooke Boatman

“After joining Lindora, I put everything into that program, including my nurse Paola. I learned that if I cheated, I didn’t only fail myself, I failed her, and she was the one who was investing in me,” she says. “I stand so firmly on the advice of not cheating and not giving up. Failing wasn’t an option for me. I used to be such a yoyo person, and I'd give up, but this time was for me, and it was easy to do. I am here for all of you, and I am passionate about helping others succeed. This is a lifestyle, and I promise you that if you commit, you will look and feel better.”

She Has Never Been Happier

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

Brooke’s biggest achievement was losing 125 lbs, changing her life in drastic ways and keeping it off, “and still following this life that I have created and I have never been happier,” she says. “I'd tell people to do this journey for you. If you cannot be 100% then you are no good to anyone else.”

Retrain Your Brain

Waiter pouring red wine in a glass.Shutterstock

“Food and alcohol will always be there, but for the short campout of time that you set aside for you to lose weight and build muscle is so easy. Retraining your Brian is the hard part, but once you get your head in the game, everything will follow,” she says.

Measure Progress by How Your Clothes Fit

Brooke_Boatman9Brooke Boatman

“I measure progress on how my clothes fit and how I look in the mirror. I never thought about muscle weighing more than fat until this journey, and I believe it now. The scale can say one number, but I still wear a size zero or a 2, and I am toned. I got rid of my scale because I used to be addicted to it, and it didn’t take me anywhere but into a downward spiral,” she says.

RELATED: I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight

She Is Her Own Fitspiration

Brooke_Boatman6Brooke Boatman

“I'm my own fit-spiration. I changed my entire life. I stopped drinking, eating sugar, dairy, and meat, and changed my life for the better. I went back to school. I am a nurse and no longer work, but during my weight loss journey, I started learning about holistic health care, and I ended up back in school to be a holistic practitioner, I became a yoga 200 YTT, I practice Ayurveda, and so many other modalities and at almost 43, I have never looked better and felt better, and my mind is so strong. This journey made me my own inspiration. I know it’s possible, and I'm so passionate about helping and motivating others,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

If you have a lot of weight to lose, it may seem overwhelming. However, one woman claims that she lost 50 pounds just by making a few simple changes to her lifestyle. Dils Lee (@dilshealth) topped the scales at 192 pounds, wearing a size 16, in July 2021. However, she made four lifestyle habit changes, which not only aided in weight loss but were a game-changer in her overall health, reducing her inflammation and balancing her hormones. Here are the changes she made and what the 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, thinks about them.


She Stopped Drinking Coffee on an Empty Stomach

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

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 Switched From HIIT to Lower Intensity

Dils_Lee_dilshealth3dilshealth/Instagram

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.

She Stopped Restricting Food

Dils_Lee_dilshealth2dilshealth/Instagram

“The third thing I stopped doing was restricting food,” she reveals. “While I was going to the gym, I would sit around 1,000 to 1,200 calories and I would severely restrict my eating. Now I'm up to 1,500 calories, still in a calorie deficit, and focusing on low carb and high protein macros that help nourish and support my body.”

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

She Focused On Her Sleep Health

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

“The fourth change that I made is that I introduced a healthy sleep routine,” she 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.”

Body Network's Expert Weighs on Coffee and Exercise

Brewing coffeeShutterstock

“Having breakfast is important to kick start the metabolism for the day and having caffeine along with food can help to reduce the potential negative effects and sharp spike in cortisol that you might get from drinking it alone. Some people do feel nauseous when drinking coffee on an empty stomach, but of course everyone is different with how they react,” says Collingwood about drinking coffee on an empty stomach. As for a mix of high and low intensity exercise, it is “best for weight loss and stress release,” says Collingwood. “Lower intensity is definitely easier on the body but you also will burn fewer calories than the high intensity exercise.”

RELATED: 5 Belly-Shrinking Food Choices for 50+

Expert Weighs in on Diet and Sleep

tara_collingwooddietdivatara/Instagram

Collingwood also agrees that eating too few calories can cause the body to conserve and reduce metabolism, “which is the opposite of what you are trying to do when trying to lose weight,” she says. “Finding that healthy balance of a deficit of calories but not too strict is key.” And she agrees that “sleep is absolutely essential to recovery of your muscles and tissues but also to help with controlling appetite and various hormones.”

💪🔥Body Booster: Take a look at everything from your diet and fitness routine to your sleep habits: Could you be unknowingly sabotaging your health by not eating or sleeping enough or doing the wrong type of exercise?

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram

Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

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

Beef Kabobs

Costco Beef Kabobs

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

Instacart

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

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