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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.

I'm a Nutrition Coach and These Are the 6 Best Foods for Melting Fat Over 40

Fuel up with these healthy foods to encourage fat loss.

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.

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.


Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.Shutterstock

Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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

Probiotic-Rich Foods

Korean,Traditional,Kimchi,On,A,Dark,Background.6. Kimchi: 15 caloriesShutterstock

Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
Copyright dietdivatara/Instagram
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.

Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.


Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.Shutterstock

Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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

Probiotic-Rich Foods

Korean,Traditional,Kimchi,On,A,Dark,Background.6. Kimchi: 15 caloriesShutterstock

Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Woman Helping Man On Trail As Group Of Senior Friends Go Hiking In Countryside Together
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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Many people believe that to lose weight, you need to stop snacking; however, this isn’t the case. Instead, you may have to shift your approach to snacking, opting for food that fuels your body instead of seeking a quick fix. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We asked her for recommendations on the best snacks for women over 50 to burn fat, and here are five she swears by.

Greek Yogurt with Berries

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

Her first snack for women over 50 to lose weight? Greek yogurt with berries. Always stick to plain Greek yogurt, as sweetened versions are higher in sugar and calories. “High in protein to support lean muscle and metabolism, plus calcium for bone health. Plus, berries are packed with antioxidants and fiber,” Collingwood says.

Hard-Boiled Egg Salad Made with Avocado

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

It’s always great to make a batch of hard-boiled eggs. While they can be eaten whole, you can also use some to create a healthy version of egg salad. “Eggs give you protein and essential nutrients like choline. Avocados add healthy fats that promote satiety and support hormone balance,” explains Collingwood. “Eat on whole grain crackers or with raw veggies.”

Cottage Cheese with Flaxseeds and Grapes

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

A great sweet-meets-savory snack that will help fill you up and fuel you for the rest of the day? Cottage cheese with flaxseeds and grapes. “Cottage cheese is a slow-digesting protein. Flaxseeds bring omega-3s and fiber; grapes are full of water and some fiber to keep you full,” explains Collingwood.

Almonds, Pistachios, or Walnuts

Cracked walnuts on a background covered with walnutsShutterstock

An easy snack to help burn fat? “A small handful” of nuts, such as almonds, pistachios, or walnuts. “Nuts are nutrient-dense and full of good fats. They keep you full and help stabilize blood sugar levels,” says Collingwood.

Roasted Veggies

Full background of roasted colorful autumn vegetables, above view

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If you are cooking dinner, make some extra roasted veggies to snack on. “Low in calories, high in fiber, and loaded with vitamins. Roast with a spray of olive oil and some garlic and Italian seasoning,” she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
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Are you trying to lose weight and burn fat by doing cardio? According to an expert, not all types of cardio exercise are as effective as others when it comes to weight loss. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals his three go-to cardio workouts. “3 cardio workouts you can use to keep the body fat melting,” he writes. “Body fat doesn’t drop on its own. There is a way to get it down and it’s gonna take some healthy eating and some cardio to help you burn calories. My cardio programs vary throughout the year but these are my 3 favorites.”

Incline Walking

Reggie Macena good_for_life_training​Apply the Hard WorkCopyright good_for_life_training/Instagram

Incline walking is how I get my heart rate up but without pounding on my knees. Try 30 minutes with of varied incline ranging from 3-10. I use 5 minute intervals to keep myself entertained,” he writes.

Low Intensity Jog

Reggie Macena good_for_life_training​6. Be PatientCopyright good_for_life_training/Instagram

“The low intensity jog is what I don’t most of the time,” he continues, revealing that he jogs at a “conversational “ pace. “It’s not fast at all but within 10 minutes I’m breaking a good sweat. I will do that 30-60 minutes twice a week.”

Higher Intensity Intervals

Reggie Macena good_for_life_training​2. Cut Back on AlcoholCopyright good_for_life_training/Instagram

“My least favorite but most rewarding workout in the higher intensity intervals. This is when I use 3 minute intervals of a running pace (7.5 )and 1 minute of a waking place. (3.5) I will repeat this for 5-6 times then do a 5 minute cool down,” he says.

Cardio Is “Just Part of the Plan” for Reducing Body Fat

Reggie Macena good_for_life_training​This Is What He Did to Get His Health on TrackCopyright good_for_life_training/Instagram

“Cardio is just part of the plan when it comes to body fat,” he adds. “You also have to eat the right foods. A higher protein diet and a small caloric deficit will do the trick but it takes time. Roughly 2-300 calories. Do not rush this process because that will lead to a rebound. You can do this.”

These Habits Help Him Blast Belly Fat After 40: Hydration

Reggie Macena good_for_life_training​1. Stop Grazing All DayCopyright good_for_life_training/Instagram

In another post, he revealed some habits that help him blast belly fat after 40, starting with hydration. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

He Skips Cheat Days

Reggie Macena good_for_life_training​3. Drink More WaterCopyright good_for_life_training/Instagram

He also eliminates splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

He’s Careful of Condiments

Reggie Macena good_for_life_training​5. Focus on Compound LiftsCopyright good_for_life_training/Instagram

“Watch the condiments,” is another suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

He Does Slower-Paced Cardio

Reggie Macena good_for_life_training​Also, Be AccountableCopyright good_for_life_training/Instagram

“Slower paced cardio,” is also good for blasting belly fat. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

Reggie Macena good_for_life_training​4. Weigh YourselfCopyright good_for_life_training/Instagram

Finally, “Plan for slow weight loss” he says. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ellen Ludwig ellenludwigfitness
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Evidence-Based

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

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

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

Do you ever wonder how nutrition experts eat? Taking a page from their playbook can help you reach your own weight loss goals. Ellen Ludwig is a fitness and nutrition coach who works with women over 40 to get their dream bodies. In a new Instagram post, she discusses her eating habits, revealing some of her top hacks. “6 things I do with my nutrition that help me stay lean and strong in my mid-40s,” she writes.

Create Meals That Keep You Full, Satisfied, and Energized

“I have always been on a quest to create (and find) delicious & healthy meals that keep me full, satisfied & energized. This comes from creating meals centered around protein and fiber! Together they create meals that are filling and satiating and will help you build muscle, shed fat, & leave your cravings at the door,” she writes, revealing what she does with her meals.

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

She Makes a Rainbow

The first thing she does is focus on making a rainbow on her plate: “Fill my plate with lots of color,” she explains. “Eating the rainbow ensures I am getting key nutrients.”

She Eats Enough Protein

She also prioritizes protein. “Eat an ample serving of protein at each meal,” she says. “Protein is vital to building muscle! I typically consume 30-40g protein at each meal and aim for 150-160g in a day. Everyone’s needs vary!!”

She Fills Her Plate with Veggies

She also makes sure to eat a lot of produce. “Fill my plate with veggies,” she says. “Vegetables are not only loaded with micronutrients and fiber, but they also have a lot of bulk, which helps fill me up, which is very helpful when in a calorie deficit!”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Fills in with Healthy Carbs

Next, she adds good carbs. “Fill in with healthy carbs,” she says. “Carbs give us energy! I love fruit, oatmeal, all kinds of potatoes, & rice and beans.”

She Eats Protein Before and After Workouts

Next, it’s not just about how much protein you eat but when you eat it. She fuels up and nourishes her body with protein sources when she exercises. “I eat protein BEFORE & AFTER my workouts!” she writes.

She Stops Eating Before Bed

She also prioritizes digestion. “I stop eating 2-3 hrs before bed to give my body time to digest & rest while sleeping,” she says.

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

Summary: Nutrition Is Important

The bottom line? Focus on your eating habits. “Nutrition is absolutely the most important factor to burning fat, building muscle, & having more energy!” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
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 going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

Group having functional fitness training with kettlebell in sport gymShutterstock

Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

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Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
Evidence-Based

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

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

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

Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

woman by the open refrigerator at nightShutterstock

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.​No Food After DinnerShutterstock

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

Healthy,Eating.,Closeup,Of,Woman,Mouth,With,Beautiful,Pink,Lips7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

Toast for two to the sea during dinner. Alcohol, white wine,

Shutterstock

“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

Shutterstock

“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

Woman's feet on bathroom scale. Diet concept. Scales, weigh

Shutterstock

“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

Portrait of a smiling young couple exercising in an outdoor setting while holding hands. The man is jogging, and the woman is walking. Horizontal shot. walk, walking

Shutterstock

“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
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Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

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

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.