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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.

Lose 10 Pounds in 6 Weeks with These 5 Dinners

One coach reveals her favorite high-protein meals.

Leah Suzanne
By Leah SuzanneApr 26, 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.

Karen Gallagher karenriedelgallagher
Copyright karenriedelgallagher/Instagram
Leah Suzanne
By Leah SuzanneApr 26, 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.

Nutrition & Diet

Are you trying to lose weight over 40 and struggling with your daily menu? One expert has a few go-to meals that she relies on to lose weight fast. Karen Gallagher is a former figure skater and menopause fat loss coach who helps women over 45 get in their best shape ever. In a new post, she reveals her go-to meals for fat loss. “If I wanted to lose 10 pounds in the next 6 weeks at age 50, here are five dinners I would eat on repeat,” she writes. Each of the meals boasts over 30 grams of protein per serving, with a reasonable amount of calories for weight loss.

Sweet Potato Bowl

     
  • 4 oz cooked grass-fed ground beef
  • 1 cup roasted sweet potatoes
  • 1/2 avocado
  • Tomatoes, onions, and a handful of spinach

550 calories, 31g protein.

Chicken Salad

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.​Make Healthier SelectionsShuttestock
  • 100g cooked pasture-raised chicken breast
  • 1 tbsp roasted or fresh pumpkin seeds
  • 1 Hass avocado
  • Mixed greens (spinach, arugula, kale)
  • 1/2 cucumber, sliced
  • 1/2 cup shredded carrots
  • 1/4 cup chopped bell peppers
  • 1/4 cup red onion, thinly sliced
  • 2 tbsp olive oil-based dressing (lemon, olive oil, and Dijon mustard)

505 calories, 37g protein.

Harvest Chipotle Bowl

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock
  • 4 oz organic chicken breast
  • 1/2 cup brown rice (or cauliflower rice for a lower-carb option)
  • Pico de gallo
  • Sautéed bell peppers, onions, and zucchini
  • 2 tbsp pumpkin seeds or sunflower seeds
  • 1/2 avocado
  • Salsa

411 calories, 36g protein

Grilled Salmon Veggie Bowl

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steam​SalmonShutterstock
  • 4 oz grilled wild-caught salmon
  • 1 cup steamed broccoli
  • 1/2 cup roasted sweet potatoes
  • 1/4 cup pomegranate seeds
  • 1 tbsp olive oil and lemon dressing

500 calories, 35g protein

Veggie-Stuffed Sweet Potato

Roasted Sweet Potato​10. Ask for SubstitutionsShutterstock
  • 1 large roasted sweet potato
  • 4 oz cooked ground turkey (or grass-fed beef)
  • 1/4 cup sautéed spinach
  • 1/4 cup roasted bell peppers
  • 1/4 cup diced onions
  • 1 tbsp olive oil
  • 1 tbsp tahini dressing

550 calories, 40g protein

“To prepare, cook your turkey or beef, sauté spinach, bell peppers, and onions in olive oil. Roast the sweet potato until soft. Cut open the sweet potato, stuff it with the cooked meat and veggies, drizzle with tahini dressing, and enjoy,” she writes. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

Lose 10 Pounds in 6 Weeks with These 5 Dinners

Karen Gallagher karenriedelgallagher
Copyright karenriedelgallagher/Instagram
Leah Suzanne
By Leah SuzanneApr 26, 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 over 40 and struggling with your daily menu? One expert has a few go-to meals that she relies on to lose weight fast. Karen Gallagher is a former figure skater and menopause fat loss coach who helps women over 45 get in their best shape ever. In a new post, she reveals her go-to meals for fat loss. “If I wanted to lose 10 pounds in the next 6 weeks at age 50, here are five dinners I would eat on repeat,” she writes. Each of the meals boasts over 30 grams of protein per serving, with a reasonable amount of calories for weight loss.

Sweet Potato Bowl

     
  • 4 oz cooked grass-fed ground beef
  • 1 cup roasted sweet potatoes
  • 1/2 avocado
  • Tomatoes, onions, and a handful of spinach

550 calories, 31g protein.

Chicken Salad

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.​Make Healthier SelectionsShuttestock
  • 100g cooked pasture-raised chicken breast
  • 1 tbsp roasted or fresh pumpkin seeds
  • 1 Hass avocado
  • Mixed greens (spinach, arugula, kale)
  • 1/2 cucumber, sliced
  • 1/2 cup shredded carrots
  • 1/4 cup chopped bell peppers
  • 1/4 cup red onion, thinly sliced
  • 2 tbsp olive oil-based dressing (lemon, olive oil, and Dijon mustard)

505 calories, 37g protein.

Harvest Chipotle Bowl

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock
  • 4 oz organic chicken breast
  • 1/2 cup brown rice (or cauliflower rice for a lower-carb option)
  • Pico de gallo
  • Sautéed bell peppers, onions, and zucchini
  • 2 tbsp pumpkin seeds or sunflower seeds
  • 1/2 avocado
  • Salsa

411 calories, 36g protein

Grilled Salmon Veggie Bowl

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steam​SalmonShutterstock
  • 4 oz grilled wild-caught salmon
  • 1 cup steamed broccoli
  • 1/2 cup roasted sweet potatoes
  • 1/4 cup pomegranate seeds
  • 1 tbsp olive oil and lemon dressing

500 calories, 35g protein

Veggie-Stuffed Sweet Potato

Roasted Sweet Potato​10. Ask for SubstitutionsShutterstock
  • 1 large roasted sweet potato
  • 4 oz cooked ground turkey (or grass-fed beef)
  • 1/4 cup sautéed spinach
  • 1/4 cup roasted bell peppers
  • 1/4 cup diced onions
  • 1 tbsp olive oil
  • 1 tbsp tahini dressing

550 calories, 40g protein

“To prepare, cook your turkey or beef, sauté spinach, bell peppers, and onions in olive oil. Roast the sweet potato until soft. Cut open the sweet potato, stuff it with the cooked meat and veggies, drizzle with tahini dressing, and enjoy,” she writes. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Lose 10 Pounds in 30 Days Eating These 4 Fast Food Meals

Judy Nelson fitnessbyjudy
Copyright fitnessbyjudy/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 06, 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.

Do you rely on fast food as part of your busy life, but have weight loss goals you want to meet? While losing weight, you can still eat at your favorite fast food restaurants, including Chick-fil-A and Chipotle. Judy Nelson is a trainer specializing in helping clients lose 10 pounds in 30 days. In a recent post, she reveals her go-to fast food orders for weight loss. “My top 4 fast food orders – All under 400 calories and packed with 30 grams of protein to help me tone up and stay on track,” she writes.

1. Chick-fil-A

Order: Grilled Chicken Sandwich (no bun) + Side Salad with Light Italian dressing

Calories: ~360

Protein: ~34g

Tip: “Ask for extra grilled chicken if you’re extra hungry—just watch the calorie bump,” she suggests.

2. Chipotle

Chipotle Mexican Restaurant

Shutterstock

Order: Salad bowl with: Lettuce base, chicken, fajita veggies, tomato salsa, a light sprinkle of cheese (optional), no rice, no beans, no sour cream.

Calories: ~370

Protein: ~35g

Tip: “Ask for ‘light cheese’ or skip it to save calories. Double chicken is over 400 calories but is great post-workout,” she says.

RIVER FALLS,WISCONSIN-FEBRUARY 02,2014: Jimmy John's restaurant storefront. Jimmy John's has opened approximately 200 units per year over the last three years.

Order: Turkey Tom Unwich (lettuce wrap) + add extra turkey

Calories: ~350

Protein: ~30g

Tip: “Skip mayo; ask for mustard or oil & vinegar light. Load up on veggies for volume,” she suggests.

4. Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Order: Power Bowl (customized): No rice, no beans, extra grilled chicken, lettuce, tomato, guac or cheese (pick one), no sour cream

Calories: ~390

Protein: ~32g

Tip: “Ask for ‘fresco style’ where possible—saves on creamy sauces and keeps it light,” she recommends.

Bonus: Here Is Her Peanut Butter Cup High Protein Smoothie

Banana and chocolate smoothie in the glass jar​Morning Routine: Starting Strong with ProteinShutterstock

In another recent post, she reveals her peanut butter cup high-protein smoothie. “Craving Reese’s but still hitting your protein goals? Try this smoothie,” she writes. “This smoothie tastes like dessert and packs a protein punch of 39g per serving.”

Ingredients:

  • 1/2 frozen banana (very important it’s cold)
  • 2 tbsp PB2
  • 1 tbsp ground flaxseed
  • 1 tbsp natural Peanut butter
  • 1 scoop chocolate protein powder (Native Fuel whey protein)
  • 4-5 ice cubes

Macros per serving: 39p/30c/18f with 8g fiber.

And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

Lose 10 Lbs in 8 Weeks by Eating These Breakfast Meals

Jacqui Garrison jacqui_garrison
Copyright jacqui_garrison/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 12, 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 unsure what to eat in the morning? Jacqui Garrison is an over-50 weight loss coach who helps women lose weight and build muscle at any age. In a new social media post, she reveals her top four breakfasts for weight loss. “If I wanted to lose 10 pounds in eight weeks, here is what I would eat for breakfast every day,” she writes in the post, revealing the ingredients and recipe for each.

1.Cottage Cheese and Veggie Bowl

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

Ingredients:

  • One cup of low-fat or full-fat cottage cheese
  • 1 tablespoon chopped fresh green onions
  • Freshly ground black pepper
  • Flaky sea salt to taste
  • 1/2 cup sliced cucumbers
  • 1/2 cup sliced and seeded red or yellow pepper
  • 1 cup halved cherry or grape tomatoes
  • 1 tablespoon chopped walnuts.

Directions:

  • In a bowl, combine cottage cheese, green onions, salt, & pepper
  • Layer sliced cucumbers, bell peppers, and tomatoes on top.
Macros: Calories: ~203 kcal Protein: ~30g Carbs: ~14g Fat: ~9g

2. Quinoa Breakfast Bowl Recipe

White, red and black quinoa seeds in three heart-shaped bowls - Chenopodium quinoa​9. QuinoaShutterstock

Ingredients:

  • ½ cup cooked quinoa (about 1/4 cup dry)
  • 2 large eggs
  • ½ cup egg whites
  • 1 cup baby spinach
  • ½ cup cherry tomatoes, halved
  • 1 tsp olive oil or avocado oil
  • 1 tbsp nutritional yeast (optional, for a cheesy flavor).

Directions:

  • Cook quinoa: Prepare ¼ cup dry quinoa.
  • Sauté veggies: Heat 1 tsp olive oil. Add spinach + cherry tomatoes. Sauté 2–3 min.
  • Cook eggs: Push veggies aside. Add egg whites + whole eggs. Scramble or cook to taste.
  • Assemble: In a bowl, layer quinoa, veggies, and eggs. Sprinkle with nutritional yeast, salt, and pepper.
  • Top (optional): Add sliced avocado, hot sauce
  • Salt and pepper to taste.
Macros: Protein: ~30g Carbs: ~28g Fats: ~12g.

3. Egg & Ground Turkey Scramble with Cottage Cheese Serves 1

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

Ingredients:

  • 1 whole egg + 2 egg whites
  • 2 oz ground turkey (or beef)
  • 2 cups mixed veggies (spinach, tomatoes, mushrooms)
  • ½ tsp olive oil
  • ¼ cup cottage cheese
  • Salt & pepper.

Directions:

  • Heat oil in a skillet over medium heat. Cook the turkey until browned.
  • Add veggies; cook until soft.
  • Whisk eggs, cottage cheese, salt & pepper. Pour in and scramble.
  • Cook until eggs are done. Serve hot.
Macros: Calories: 390 | Protein: 41g | Carbs: 12g | Fat: 14g | Fiber: 4–5g

4. PB & J Smoothie

Jar with peanut butter on peanut background, close up​Don’t Eat Peanut ButterShutterstock

Blend:

  • ½ to 1 cup water
  • 1 scoop Be Well by Kelly Vanilla Protein Powder
  • 1 cup frozen greens (spinach, kale, or choice)
  • ½ cup frozen riced cauliflower
  • 2½-inch cubes cucumber (~¼ cup)
  • ½ cup frozen blueberries
  • 1 scoop (2 tbsp) Naked PB Powder
  • 1 tbsp flaxseeds
  • ½ tbsp Kirkland Organic Peanut Butter.
And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
Copyright fitnutfitness/Instagram
Leah Groth
By Leah GrothMar 24, 2025
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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✓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 shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

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

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. 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

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” 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.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. 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.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 42 Lbs With 5 High-Protein Meals

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackFeb 12, 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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuber Liezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED: 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

 
 @alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt 
 
 

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

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

Try Eating More Vegetables, Expert Says

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

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

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