I Lost 25 Pounds in 2 Years with the Help of Journaling

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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.

        I Lost 25 Pounds in 2 Years with the Help of Journaling
    Journaling helped Sora Vernikoff lose 25 pounds and keep it off for decades.
By Leah GrothJul 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Alek Korab

        Sora Vernikoff
    
By Leah GrothJul 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
Nutrition & Diet
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Sure, diet and exercise are a key part of weight loss. After all, you need to burn more calories than you consume to drop weight. However, first you might need to conquer a very crucial mental aspect of weight loss. Sora Vernikoff of New York City lost 25 pounds 20 years ago and has managed to keep it off. According to the longtime educator, one tool was instrumental in her journey – journaling. Here is everything you need to know about her story.
Sora Had a Moment of Reckoning
Sora Vernikoff
Sora worked as a teacher, educating “the most challenging kids” in East New York and Brooklyn. “It took me several years to learn how to manage this type of class but I finally had systems in place and became very good at it. One day, while standing in front of a class of 35 fourth graders, I asked myself, ‘How come Sora, these kids who walk, talk and do all those other things listen to you but you can’t stop thinking about food and you can’t eat and stop yourself?’” she tells Body Network.
She Had the Idea to Start Dieting
Shutterstock
“Now I had tried dieting up until this point but all I’d do is lose my weight, reach my goal and then regain it. At that moment in time, I became fascinated by the concept that these really tough kids listened to me but that food which is an inanimate object (doesn’t walk, talk or do all those other things) was something that I had absolutely no visual nor behavioral control over.  It was at that very moment in time that I had the idea to stop dieting and eat the food that I wanted,” she said.
She Wanted to Understand Why She Thought About Food All the Time
Shutterstock
There was one caveat. “I became obsessed with having to know why I thought about food all day and so I also included the challenge of journaling all of my eating experiences before, during and after I ate. I had to know. I just had to know why I thought about food all day.  And yes, I did find out!” she says.
She Lost 25 Pounds with the Help of Journaling
Shutterstock
With her “very intense self-observational and journaling process” she lost 25 pounds. “It took me about two years to do so but I’ve kept the weight for more than 20 years,” she says. “That’s because as I was eating and journaling I was also working out the no-diet, weight-loss program that is published in my book East What You Want! Stop When You Want! A No-Diet, Weight-Loss Program. So it was really all trial and error until I saw what worked and what didn’t.”
She Was Willing to Risk It All
Shutterstock
Sora was willing to “risk it all” because she knew that “dieting was a total waste of time for me and that there had to be another answer,” she says, “which there really was. I don’t like to do something more than once so I was determined to find my way without having to diet and yeah, I did.”
She Eats What She Wants
Shutterstock
Sora doesn’t have a typical daily diet, “because I simply eat what I want when I want it and I’m not afraid that I won’t be able to eat and stop myself,” she says. That is the blessing that my eat and stop yourself, no-diet, weight-loss program has afforded me.”
She Doesn’t Look at Foods as “Good” or “Bad”
Shutterstock
“I believe that all foods are equal.  Equal in the sense that what differentiates ‘good’ food from ‘bad’ food is really more a question of ‘What can I eat and stop?’ Or ‘What can’t I eat because I won’t be able to stop myself?’ Of course, if you have a medical condition, then it’s extremely important to watch the types of food that you eat but again, if you’re struggling with a weight problem, it all comes down to ‘Do you have the choice to eat and stop yourself?’ even if you’re eating certain ‘better for your health’ foods. That is just the bottom line. Can you eat and stop?” she says.
She Is Conscious When It Comes to Food Thought
Shutterstock
“The biggest achievement when it comes to my body is that my daily food thoughts support my weight and I don’t walk around feeling deprived and fearful of walking into a donut shop and overeating,” says Sora. “That my conscious number of daily food thoughts support my present weight loss with no angst.”
It’s All Because of Journaling
Shutterstock
“My greatest achievement when it comes to my body, is that I own the number of conscious food thoughts that maintain my present body weight,” Sora says. “Anyone that is interested in doing the same, should begin by journaling everything that they eat everyday and start asking themselves the question, ‘How does this food in this amount, that I am presently chewing, serve me or not?’ Mindfulness is key unless you use the two specific eat and stop yourself techniques in my no-diet, weight-loss program which will provide instant relief from the fear of overeating,” she says.
Start By Accepting Yourself
Shutterstock
“Even when I started this new type of non-dieting weight-loss journey decades ago I decided to accept myself at my larger size,” Sora says. “I didn’t want to fight it because I knew that I was on a journey and I wanted to still look nice. So I went out and bought all new clothes at my larger size and every time, I lost between 5 and 10 pounds I would fix my clothes or buy some new ones. I work on acceptance. I chose not to beat myself up about my weight.”
She Is Her Own Fitspiration
Shutterstock
“My fitness inspiration is me. I want to feel alive and limber every day and so stretching every morning is mandatory and so is walking every day which is not a tough thing to do living in New York City,” says Sora.
Set Intentions for the Day
Shutterstock
“The way that my day works best for me is to be as disciplined as possible based on the intentions that I set for that day which is Always written down the night before for the next day. I also put God first in my life and practice gratitude daily, since gratitude makes everything that you have enough,” she explains.
Her Favorite Motivational Quotes
Shutterstock
“I have no favorite motivational quote when it comes to fitness but I have three motivational quotes that serve me,” says Sora. The first? “No process, no progress,” she reveals. Next, “Inch by inch, anything is a cinch. Yard by yard life is hard.” And finally, the third: “You don’t see the harvest on the day that you plant the seeds.”
Learn More in Her Book
Shutterstock
“My book Eat What You Want! Stop When You Want! A No-Diet, Weight-Loss Program teaches you two special eat and stop yourself techniques that let you know when you’re going to stop eating even before your first bite.  That is what has allowed me to keep my weight off all these years! Because I know when I will stop, even before I begin to eat,” she says.
She Has Kept 25 Pounds Off for Over 20 Years
Sora Vernikoff
Sora’s success story keeps on going. “I’ve kept my 25 pounds off for over 20 years so I’m very proud of myself and my body,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
sustainable weight losswalkingweight losssuccess stories & transformations

        
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Nutrition & Diet
        I Lost 25 Pounds in 2 Years with the Help of Journaling
    

        Sora Vernikoff
    
By Leah GrothJul 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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.
Sure, diet and exercise are a key part of weight loss. After all, you need to burn more calories than you consume to drop weight. However, first you might need to conquer a very crucial mental aspect of weight loss. Sora Vernikoff of New York City lost 25 pounds 20 years ago and has managed to keep it off. According to the longtime educator, one tool was instrumental in her journey – journaling. Here is everything you need to know about her story.
Sora Had a Moment of Reckoning
Sora Vernikoff
Sora worked as a teacher, educating “the most challenging kids” in East New York and Brooklyn. “It took me several years to learn how to manage this type of class but I finally had systems in place and became very good at it. One day, while standing in front of a class of 35 fourth graders, I asked myself, ‘How come Sora, these kids who walk, talk and do all those other things listen to you but you can’t stop thinking about food and you can’t eat and stop yourself?’” she tells Body Network.
She Had the Idea to Start Dieting
Shutterstock
“Now I had tried dieting up until this point but all I’d do is lose my weight, reach my goal and then regain it. At that moment in time, I became fascinated by the concept that these really tough kids listened to me but that food which is an inanimate object (doesn’t walk, talk or do all those other things) was something that I had absolutely no visual nor behavioral control over.  It was at that very moment in time that I had the idea to stop dieting and eat the food that I wanted,” she said.
She Wanted to Understand Why She Thought About Food All the Time
Shutterstock
There was one caveat. “I became obsessed with having to know why I thought about food all day and so I also included the challenge of journaling all of my eating experiences before, during and after I ate. I had to know. I just had to know why I thought about food all day.  And yes, I did find out!” she says.
She Lost 25 Pounds with the Help of Journaling
Shutterstock
With her “very intense self-observational and journaling process” she lost 25 pounds. “It took me about two years to do so but I’ve kept the weight for more than 20 years,” she says. “That’s because as I was eating and journaling I was also working out the no-diet, weight-loss program that is published in my book East What You Want! Stop When You Want! A No-Diet, Weight-Loss Program. So it was really all trial and error until I saw what worked and what didn’t.”
She Was Willing to Risk It All
Shutterstock
Sora was willing to “risk it all” because she knew that “dieting was a total waste of time for me and that there had to be another answer,” she says, “which there really was. I don’t like to do something more than once so I was determined to find my way without having to diet and yeah, I did.”
She Eats What She Wants
Shutterstock
Sora doesn’t have a typical daily diet, “because I simply eat what I want when I want it and I’m not afraid that I won’t be able to eat and stop myself,” she says. That is the blessing that my eat and stop yourself, no-diet, weight-loss program has afforded me.”
She Doesn’t Look at Foods as “Good” or “Bad”
Shutterstock
“I believe that all foods are equal.  Equal in the sense that what differentiates ‘good’ food from ‘bad’ food is really more a question of ‘What can I eat and stop?’ Or ‘What can’t I eat because I won’t be able to stop myself?’ Of course, if you have a medical condition, then it’s extremely important to watch the types of food that you eat but again, if you’re struggling with a weight problem, it all comes down to ‘Do you have the choice to eat and stop yourself?’ even if you’re eating certain ‘better for your health’ foods. That is just the bottom line. Can you eat and stop?” she says.
She Is Conscious When It Comes to Food Thought
Shutterstock
“The biggest achievement when it comes to my body is that my daily food thoughts support my weight and I don’t walk around feeling deprived and fearful of walking into a donut shop and overeating,” says Sora. “That my conscious number of daily food thoughts support my present weight loss with no angst.”
It’s All Because of Journaling
Shutterstock
“My greatest achievement when it comes to my body, is that I own the number of conscious food thoughts that maintain my present body weight,” Sora says. “Anyone that is interested in doing the same, should begin by journaling everything that they eat everyday and start asking themselves the question, ‘How does this food in this amount, that I am presently chewing, serve me or not?’ Mindfulness is key unless you use the two specific eat and stop yourself techniques in my no-diet, weight-loss program which will provide instant relief from the fear of overeating,” she says.
Start By Accepting Yourself
Shutterstock
“Even when I started this new type of non-dieting weight-loss journey decades ago I decided to accept myself at my larger size,” Sora says. “I didn’t want to fight it because I knew that I was on a journey and I wanted to still look nice. So I went out and bought all new clothes at my larger size and every time, I lost between 5 and 10 pounds I would fix my clothes or buy some new ones. I work on acceptance. I chose not to beat myself up about my weight.”
She Is Her Own Fitspiration
Shutterstock
“My fitness inspiration is me. I want to feel alive and limber every day and so stretching every morning is mandatory and so is walking every day which is not a tough thing to do living in New York City,” says Sora.
Set Intentions for the Day
Shutterstock
“The way that my day works best for me is to be as disciplined as possible based on the intentions that I set for that day which is Always written down the night before for the next day. I also put God first in my life and practice gratitude daily, since gratitude makes everything that you have enough,” she explains.
Her Favorite Motivational Quotes
Shutterstock
“I have no favorite motivational quote when it comes to fitness but I have three motivational quotes that serve me,” says Sora. The first? “No process, no progress,” she reveals. Next, “Inch by inch, anything is a cinch. Yard by yard life is hard.” And finally, the third: “You don’t see the harvest on the day that you plant the seeds.”
Learn More in Her Book
Shutterstock
“My book Eat What You Want! Stop When You Want! A No-Diet, Weight-Loss Program teaches you two special eat and stop yourself techniques that let you know when you’re going to stop eating even before your first bite.  That is what has allowed me to keep my weight off all these years! Because I know when I will stop, even before I begin to eat,” she says.
She Has Kept 25 Pounds Off for Over 20 Years
Sora Vernikoff
Sora’s success story keeps on going. “I’ve kept my 25 pounds off for over 20 years so I’m very proud of myself and my body,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day
    
Copyright Cara Peterkin/YouTube
By Leah GrothNov 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Have you been struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. “Now I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, “and I've maintained my weight for the past year.”
Childhood Eating Habits Shaped Her Relationship with FoodCara reveals that she grew up with unhealthy eating habits. “Quick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.
She Gained a Lot of Weight During Her First Two Pregnancies But Lost ItShutterstock
Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. “Typically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the “food inconsistency” and “unhealthy patterns really started to return,” she says. “I definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.
“That was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, ‘Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”
She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose ItShutterstock
She then “had to kick it in high gear “ and tried to clean her diet and eliminate processed foods. “With diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. “I could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.
She Hit Her Breaking PointShutterstock
Cara’s “breaking point” and “aha” moment happened when she had an interview and couldn’t fit into her size 16 pants. “I immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”
She Lost Her First 35 Pounds with Weight Watchers and OrangeTheoryShutterstock
In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. “I still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.
Then, She Eliminated Processed FoodsShutterstock
In 2022, she really changed the game. “That's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.
She Also Tracked and Measured Her FoodShutterstock
“I tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.
The First Month Was Hard, But It Got EasierShutterstock
“Now, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.
RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan
She Also Started Walking 30 Minutes a DayShutterstock
“Another thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. “I thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. “
She Has Maintained the Weight LossShutterstock
She has managed to keep it off by maintaining the same eating habits, “still walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Lost 45 Pounds and Kept It Off With These Simple Changes
    
Love Sweat Fitness/Facebook
By Leah GrothJun 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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 weight by making a few simple changes to your diet? Katie Dunlop (@LoveSweatFitness) is an influencer who lost 45 pounds and went on to become a certified personal trainer, helping others achieve their weight loss goals. In a viral YouTube video, she “really racked her brain” and revealed everything she did – and stopped doing – to lose 45 pounds “and keep it off for like eight-plus years now,” she says.
I Stopped Over ExercisingShutterstock
“Number one thing I stopped doing that helped me lose all of that weight was over-exercising,” says Katie, explaining that what she did for years caused her “to fail” because she would go like full throttle crazy thinking I needed to work out for an hour or two hours every single day.” However, after a few weeks, she would “crash and burn so hard and end up doing nothing for probably a month or two.”
Why? Because It Leads to Burn Out“So it's like these big highs and lows, right? You like to go full craziness, and you just get burnt out.,” she says, adding that your body “can’t handle that mentally” and “you get tired and exhausted.” And “if you're not setting up goals in a strategic way and giving yourself micro-goals, you're gonna end up failing because you don't have that constant motivation. You're not seeing results right away, and all you're feeling is exhausted and tired, and that does not work for anyone. So I had to give up over-exercising and find a way to move my body every day and start healthy habits and really just start to build.”
Commit to 10 Minutes of Exercise DailyShutterstock
“I just committed to 10 minutes every single day, and that usually turned into more than 10 minutes. But 10 minutes was super manageable, and it made sure I wasn't overdoing it so that I could be consistent over time,” says Katie.
I Stopped Weighing Myself DailyShutterstock
“Number two thing I stopped doing every single day, and this is one that if you take nothing else away from this, this is the one you need to make sure you do. I stopped weighing myself every day,” says Katie. “I literally went through a period of time where I would weigh myself every single day.”
Why? Body Weight Fluctuates DailyShutterstock
“And here's the thing, you guys: Your body weight fluctuates every single day,” she points out. “It can depend on how much food you've had, if you've gone to the bathroom if you've been drinking a ton of water if you're on your period. All of those things and more can impact your body a couple of pounds here and there. So, if you're weighing yourself every day, it is going to be devastating and discouraging when you're trying to reach goals and make changes. If you're seeing the scale go up and down and up and down, you gotta stop doing it.”
Instead, I Weighed Myself Every Four Weeks and Took Photos and MeasurementsShutterstock
“What I started doing was setting a goal for myself to weigh myself every four weeks, but I also started taking photos and measurements. And those two things are really important because there's more than just this number on the scale, right?” says Katie. "If you have a standard scale, all you're gonna get is a number. And what does that mean? Like there's so much more to it than your actual weight, and things change as you start to live a healthy lifestyle.”
I Also Invested in a Comprehensive Scale“The other thing I did was I started to use a better scale, like one that actually gives you more information,” she says, revealing that she splurged on the Body Analyzer from Vanity Planet. “You guys, this is the best at-home scale you can get because it not only tells you your overall weight, but it breaks down your water weight, your bone density, your muscle mass,” she continues, “so you can get more information and understand as you're making change, if you're gaining fat, if you're gaining muscle, like how much water weight is in there.” She recommends using it once a month.
RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself
I Stopped Comparing Myself to OthersShutterstock
“The third thing I stopped doing, and this one is tricky, I stopped scrolling so much,” she says. “I literally used to get trapped on Facebook and Instagram when it first started coming around and just scrolling and scrolling and looking at people and comparing myself and scrolling through magazines.”
It Was “So Unhealthy”Shutterstock
“We're constantly bombarded by images of people that we think we're supposed to look like. I compared myself to my friends. I compared myself to other women I saw in real life and on TV, and on the internet everywhere. And it's so unhealthy. Like it was probably one of the most emotionally draining things that I was doing for myself,” she explains. It “was really causing me to get back into these depressed moods that wouldn't allow me to have the motivation to keep going because I'd be like, ‘I can never get there. I'm never gonna look like that.’ But the thing is, you're not supposed to look like that,” she points out. “You're supposed to look like you like the healthiest version of you that you can possibly be.”
If I Scroll and Think Negatively, I Stop and Say Something PositiveShutterstock
“What I started doing is I gave myself a little bit of a rule. I would say I could scroll all day long, but the second that my brain started either thinking negatively about someone I was looking at or thinking negatively about myself, I had to stop, and I had to say something positive. And I think that's good because depending on your mood, it can really dictate and impact how you feel and how you perceive information and like how you see things,” she points out. “So just flip the script, be positive, and you'll feel so much better.”
RELATED: What Happens to Your Body When You Stop Eating Processed Meats
I Stopped Netflix BingingShutterstock
“The fourth thing I stopped doing was binging so much on Netflix. And this one's hard 'cause I really love shows and movies. I just always have. But it's so easy to get sucked into like the Netflix or whatever, TV, YouTube, vortex when you're like off work, and you're tired, and you just wanna sit on the couch, and you then go into like watching land and then you don't get your workouts in, or you're like more likely to snack mindlessly, right?”
Instead, I Did Productive ThingsShutterstock
“So I stopped binging, but sort of, I just flipped it. So I was like, okay, well, I'm not gonna just like sit here for three hours and watch a bunch of TV 'cause now I'm not being productive. I'm getting more tired and not wanting to go do things even more,” she says.
My Rule Is, I Can Watch My Shows While Doing CardioShutterstock
“So now my rule is I either have to be on the treadmill doing cardio to watch my Netflix shows, or I have to have already worked out,” she explains. “So if it didn't already work out, then I'm not gonna watch it. Or if I really, really wanna watch it, then I like to go to the gym and go on the treadmill.”
I Gave Up DietsShutterstock
And the final but most important sacrifice she made? “You gotta give up diets,” she says. “So we all have a diet, but you need to stop being on diets. The difference is that a healthy diet is just like how you fuel your body and nourish yourself every single day, right? Your diet is your nutrition, how you're feeding yourself.” She says that she tried every diet under the sun, “and I ended up sick after most of 'em. If I ever lost weight on them, I gained it all right back, which is like fluctuating up and down, jacked up my metabolism.”
RELATED:Irresistible Smoothie Recipes to Kickstart Your Weight Loss Journey in 30 Days
I Added Healthier Things Instead of Being Overly RestrictiveShutterstock
“You have to find something that works in your life that you can maintain long term all the time,” she continues. “So I focused on adding healthier things into my diet all the time. Instead of cutting stuff out and restricting, I would add things in, add more veggies, add more water, like add more of the good stuff so you have less room for the bad stuff. And then I would start eliminating certain things where I'm like, okay, well, I know these really, really bad processed carbohydrates aren't good for my body. And so, what can I swap those for? That's a healthier option without giving up carbs because we need them.”
💪🔥Body Booster: Start with just 10 minutes of exercise each day. Keeping it short and simple makes it easier to stay consistent over time.
Nutrition & Diet
        How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes
    
Talia Fawaz/YouTube
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   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
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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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 DietShutterstock
“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 EatingShutterstock
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 IntakeShutterstock
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-DisciplineShutterstock
“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 MindsetShutterstock
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 ApproachShutterstock
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 ExercisedShutterstock
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 ChangeShutterstock
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.
Nutrition & Diet
        I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds
    
Copyright Half Size Me/YouTube
By Leah GrothOct 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Heather Robertson is a weight loss warrior and the YouTube creator behind Half Size Me, who lost a whopping 170 pounds the “sustainable, maintainable” way. In a new video, she reveals a few key habits that helped her conquer her life-long addiction to food. She starts off the video with a quote: “People do not decide their future, they decide their habits, and their habits decide their future,” noting that it is “a hundred percent true. “I instilled five big habits into my eating, behaviors, and health behaviors that caused me to lose 170 pounds and keep it off.”
Habit 1: Meal PlanningThe first habit that helped her lose weight was meal planning. “Here's the interesting thing. I meal plan every week of the year. Vacation, not vacation, holidays, not holidays. Does the meal planning look wildly different based on the fact I might be on vacation or celebrating a holiday? Sure, but do I maintain the habit of meal planning 52 weeks out of the year,” she says in the post.
“Every week, I plan my meals. Even if it says vacation, eating out, eating out, eating out. It doesn't matter because of what it is. It's the habit of meal planning.”
RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop
There Is Science Behind ItShutterstock
There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.
Habit 2: Daily ExerciseShutterstock
“My second big habit that I focus on is exercise daily,” she reveals. “It doesn't matter if the exercise is walking, yoga, strength training, some kind of cardio; it's about honoring the habit of doing exercise daily,” she says. “ I do the activity anyway, even if it's a 20-minute power walk. A great exercise is done to check.”
RELATED: Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds
Here Is What You Should Aim ForShutterstock
The current Physical Activity Guidelines for Americans maintain that, at a minimum, adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per day. However, most experts recommend moving your body daily, whether that is something as small as a short walk or a brief strength training session.
Habit 3: Food JournalingShutterstock
“The third thing that I do is I journal my food every day,” Heather says. She points out that you can do this by taking photos, tracking calories, tracking macros, or tracking points. “It's really just being aware of what you're eating. And here's the thing: the method you use is not important. What is important is the personal self-awareness that it draws to your eating behaviors,” she points out.
This Way, If Your Weight Goes Up, You Can See Why and Make ChangesShutterstock
“If you're somebody who's using a photo journaling app or paper pencil, if all of a sudden you were to go back two weeks ago and you notice you were eating 50% of your plate and vegetables, you were skipping snacks, now all of a sudden you're not eating any vegetables and you're eating grazing on snacks all day long, regardless of calories, regardless of points you can see your behaviors have changed,” she explains.
"So when your scale weight starts to creep up, you know why you can fix it. You know what's broken. You know what kind of got disrupted, right? But when we have no clue, when we have no idea what we're doing, whether it's with our money, with our food, of course, you're going to struggle because you can't fix what you don't know is broken. So the awareness that comes from journaling is hugely helpful.”
RELATED:7 Surprising Truths About Male Baldness I Discovered After Shaving My Head
Habit 4: Weigh Yourself ConsistentlyShutterstock
“The next one, number four, I weigh in consistently, whether it was a weekly weigh-in when I was going to Weight Watchers, whether it's a daily weigh-in,” she says. “I don't allow how I feel about my weight or, or what I ate the night before, to decide whether or not I step on the scale. I step on it anyway,” she says.
Don’t Allow Your “Sensitivity” to Break the HabitShutterstock
She explains that the number may fluctuate due to a variety of factors, but it’s not the number that matters. “Some days it goes up, some days it comes down. That's part of it. But, if I am allowing my sensitivity toward the scale to decide when or if I will use that habit, it's not a habit.”
Habit 5: Find SupportShutterstock
“My last one, support,” she says. “I had come to the realization after gaining back all the weight I had lost when I was in high school, having tried to do this on my own a myriad of times, that that doesn't work for me, and it doesn't work for the majority of people,” she says. As with other substances, “alcohol, food, this will be kind of a lifelong struggle, and you're going to need to lean in,” she says.
RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds
It Was a Pivotal Part of Her Weight Loss JourneyShutterstock
She says that a lot of people she has worked with come back after gaining weight and say to her, “I thought I had this all dialed in. I thought I was okay on my own, and I've kind of accepted that's never gonna be me,” but that support is key.  “I've had support the entire time. Whether it was me going to Weight Watchers meetings or getting help in the Half Size Me community, I have constantly surrounded myself with support. I've let go of that part of my ego that says I should be able to do it on my own. So that was a huge change,” she says about her own journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Simple Meals She Still Eats After Losing 30 Pounds
    

        4 Meals I Ate to Lose 30 Pounds in 12 Weeks
    

        Copyright Liezl Jayne/Facebook
    
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

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

            
                Protein-Packed Breakfast Smoothie
            
            
        
View this post on Instagram
A post shared by Liezl Jayne (@liezljayne)
"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

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

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

            
                Prioritizing Meal Prep
            
            
        
View this post on Instagram
A post shared by Liezl Jayne (@liezljayne)
"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

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

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

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

            
                Mindful Evening Indulgence
            
            
        Shutterstock"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

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

            
                Understanding Your Calorie Needs
            
            
        
View this post on Instagram
A post shared by Liezl Jayne (@liezljayne)
"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

            
                Flexible Framework, Not Rigid Rules
            
            
        "It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

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

            
                Finding Inspiration, Not Perfection
            
            
        "I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast
    

        Shutterstock
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

            
                Egg Whites
            
            
        ​ A Day of Measured EatingShutterstockThe first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Non-Fat Greek Yogurt
            
            
        ​2. Greek YogurtShutterstockNot all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

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

            
                Canned Tuna (in Water)
            
            
        ​7. Canned FishShutterstockShe also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

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

            
                Deli Turkey or Chicken (Low-Sodium)
            
            
        ​Processed Meats: The Cancer ConnectionShutterstockNot all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder 
            
            
        1. Sugar-free Jello: 11 caloriesShutterstockSugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Eat This for Breakfast to Burn More Fat
    

        Shutterstock
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you. 

            
                Make Sure Your Breakfast Is Balanced
            
            
        ​Don’t Skip BreakfastShutterstock“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

            
                Aim for 30 Grams of Protein
            
            
        ShutterstockMorrison recommends starting by choosing protein and aiming for 30 grams of protein. 
Some examples:
2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage 
2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
1 serving of protein powder + 2/3 cup of greek yogurt.

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

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

            
                Amp Up Your Fiber Intake
            
            
        ​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstockNext, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.
Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.
Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat
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