Emily Ogan in 2 in 2-Piece Workout Gear Reveals “How to Lose 10 Pounds by Thanksgiving”

Emily Ogan is a fitness and nutrition coach specializing in helping busy women find balance and results without spending hours in the gym and kitchen. In a new social media post, she reveals tips on the best ways to slim down before the holidays. “Ditching that belly fat and fitting into your holiday outfits doesn’t have to take a ton of time, an overhaul of your life, or even hours in the kitchen. It takes a plan, and it takes guidance—both of which I’ve got for you in my 6-week program,” she writes. Here are her tips and everything else you need to know about her approach to diet, fitness, and self-care.

Lift Weights

Her first tip is to incorporate weights into your routine, “ 3-4x a week, 30 mins/ session, following progressive overload,” she writes. “Say goodbye to endless cardio. Strength training is your ticket to fat loss and muscle gain. Don’t sleep on this.”

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Amp Up Your Protein Intake

Next, focus on eating more protein. “Fuel your body right with 30-40g of protein per meal. It keeps you feeling satisfied, supports muscle growth, and crushes sugar cravings,” she suggests.

Increase Step Count

Increase your daily step count, she continues. “No more ‘workout and done’ mentality. The most underrated tool for fat loss is to keep the steps up all day long, revving your metabolism and priming you for the best fat loss results,” she writes.

Eat More Protein

Next, she recommends eating more fiber. “20-30g fiber daily will help you feel fuller and longer, aid in healthy digestion, and keep you focused on healthy whole foods,” she says.

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Prioritize Rest

Finally, prioritize rest. “Sleep helps lower stress and cortisol, helps mitigate hormonal disruptions, and fuels your energy for exercise. 7-9 hrs a night can help combat belly fat. Additionally, incorporating rest days into your routine is essential- train SMARTER, not harder, for the best results,” she says.

Eating More, Not Less

In another post, Emily explains how eating more calories of the “right” type of food can help you lose weight. “When you eat slightly more calories—especially from nutrient-dense foods—you’ll feel more satisfied throughout the day- making it easier to stick to your plan without feeling deprived, and less likely that you’ll have the urge to overeat or binge. Consistently eating a little more vs inconsistent caloric intake can lead to steady progress over time,” she says. She also notes that it can help speed up your metabolism, give you more energy, and help balance your hormones.

Drink Water with Electrolytes

Emily offers a great hydration hack, “try hydrating with both water AND electrolytes (sodium, potassium, and magnesium) ⚡- the key to optimal hydration,” she writes in a post. It’s all about balance: Electrolytes help your body retain the right amount of water, keeping you hydrated and energized.” She adds that it can help with cramps. “Electrolytes are essential for smooth muscle contractions and nerve function, which makes them the perfect pair for workouts, keeping muscle fatigue and cramping at bay,” she says. It can also boost performance. “Replenishing both water and electrolytes supports endurance and quicker recovery after workouts and daily activity, keeping you alert, focused, and energized all day!”

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Mini Meal Planning

On Sundays, you can find Emily mini meal planning. “you won’t find me prepping food and planning 7 dinners at a time. I avoid meal planning overload and account for spontaneous plans by focusing + on shopping for two dinners at a time, which feels much more manageable and less overwhelming (what if I don’t want to make what I plan for by Friday? Or what if my produce is less-than-fresh?). I always keep Wednesdays as take out or leftovers, and plan mid-week for the end of the week- keeping groceries and meal ideas fresh!” she writes in a post.

Family Walks and Bike Rides

She also recommends family workouts on Sundays. “I love closing out the weekend with a simple walk or bike ride as a family. This low-tech activity is a nice way to close out the weekend and chat about the things we’re looking forward to in the week ahead,” she says in the same post.

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Here Is What She Eats in a Day

“The thing about me is…I rarely eat the same thing every day. I like to cook, I crave different flavors 🍜 🌮 🍔 + cuisines daily, and I’m fortunate enough to work from home most days and have the kitchen at my disposal or work in an office close enough to some healthy on-the-go options. That being said, these are just some examples of easy-to-throw-together options that can totally be prepped ahead of time, perfect for a cooler or on the go, and satisfy my sweet and spicy needs while hitting my protein goal (130g) and keeping my calories between 1600-1700 (current goal),” she writes in a post.

• 6 am: “I start every day with 20oz of BCAAS + creatine that I have during my workout,” she says.
• 8:30 am: Next up, an iced coffee, “year-round, that’s right,” she writes. She adds 2 tbsp macadamia nut milk.
• 10 am: For breakfast, she has brown rice and pulled pork bowl with sugar-free BBQ sauce (@primalkitchenfoods ) and veggies.
• 12:30 pm: Next up a tropical green smoothie “on the go,” she says. “I can’t get enough of this green and slightly sweet (thank you 🍍) recipe packed with 14g fiber (1/2 my daily goal!”
• 3 pm: She then has a “sweet treat” of raspberries, “also packed with fiber,” topped with 1 tbsp natural peanut butter and some dark chocolate chips, her “fave way to treat me midafternoon,” she says.
• 6:30 pm: For dinner, she makes a “quick and easy instant pot meal that the whole family devours- Thai peanut chicken over quinoa is flavorful and packed with protein,” she says.
• 9 pm: Finally, for dessert, she has a @beam dream salted caramel magnesium drink, saying, “Before bed is like ending the day with a cozy hot chocolate and then getting the best sleep ever.”

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