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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

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

Here is everything you need to know about her lifestyle habits.

Leah Groth
By Leah GrothOct 05, 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 Christopher Roback
Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Leah Groth
By Leah GrothOct 05, 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
Fitness & Workouts

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.”

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

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.

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

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!”

RELATED:I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon

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.

RELATED:10 Must-Know Truths About "Nature’s Ozempic" for "Losing Weight Fast”

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.”

And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

workout routinessustainable weight loss

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Fitness & Workouts

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

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Leah Groth
By Leah GrothOct 05, 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.

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.”

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

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.

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

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!”

RELATED:I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon

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.

RELATED:10 Must-Know Truths About "Nature’s Ozempic" for "Losing Weight Fast”

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.”

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

McKenna Olsen in 2-Piece Workout Gear Reveals 4 Things She Did to Lose 10 Pounds Fast

McKenna_Olsen_mckennahenrie2
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothOct 01, 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.

McKenna Olsen is wowing her Instagram followers with her dramatic transformation. In a new social media post, the influencer and health coach shows off her amazing body in a two-piece exercise set, sharing before-and-after images of her 10-pound weight loss. “You might look at these pictures and think, ‘Oh, I bet she starved herself and did a crap ton of cardio to get there,’ and that’s not true at all,” she writes in the caption. “What is crazy is I actually was working out the same amount in each picture (if not more in the first).” She goes on to reveal things she did when going through this transformation.

1. Grocery Shopping and Meal Planning

The first thing she did? “Got back in the habit of regular grocery shopping + meal planning. In photo 1, I definitely just grabbed what was convenient. We were moving a few times a year at this point, and I was STRESSED. I had to stop the snacking and reprioritize eating REAL MEALS. Grazing through the day without optimal protein led me to overconsume the fats and carbs,” she writes.

2. Packed Snacks When on the Go

Next, she “stopped going unprepared when leaving the house,” she writes. “This always leads to built-up hunger, leading to overconsuming or snacking later on. I always brought a high-protein snack with me in case I was out longer to avoid overeating at the next meal or mindlessly snacking.⁣”

3. Started Eating Breakfast

Her third change was recreating the habit of eating breakfast. “For so long, I have never eaten breakfast. I blamed it on not having an appetite in the morning, and little did I realize that not eating in the morning was continuing to suppress my appetite, then I’d end up extra hungry later and be even more mindless.,” she writes.

RELATED: I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

4. Started Paying More Attention to Carbs and Fat

The last thing she did was “stopped winging it” with her “energy nutrients (carbs + fat) and realllllly starting paying attention to fat intake and not letting it exceed 30% of my daily intake,” she says. “People tend to be so scared of carbs but fats are the nutrients that add up QUICK. Your body is far more likely to store extra fats as fat vs carbs since carbs are your body’s main energy source. This way my issue.. grazing on nuts/seeds, rice cakes with pb. No real meals and the fats added up QUICK.⁣⁣”

More Tips? Don’t Drop Calories Too Fast

In another post, she reveals how to lose body fat without losing muscle. “Do not begin eating in an immediate 500 cal deficit,” she writes. “I see this mistake SO often because it’s believed ‘if I drop calories quicker, I’ll get there quicker’ when in reality, yes, you’ll lose weight but you’ll sacrifice more muscle as muscle is an EXPENSIVE tissue to maintain. Not only that but your body will adapt quicker making adherence harder and harder. Your body wants to use it first for energy if being fueled insufficiently before fat. Instead of dropping cals by 500, start with a moderate 8-10% deficit. ONLY drop more when you hit a TRUE plateau.⁣”

RELATED: Drop Belly Fat Fast with These 11 Super Nutrients

Don’t Go Overboard with Cardio

Next, don’t go overboard with cardio. “Don’t add in multiple cardio sessions right away if you are not already doing them. Same concept is believed in #1- ‘If I add in cardio, I’ll get there quicker’ when in reality, you will not only adapt and have to build upon what you are already doing to keep progressing but cardio sessions multiple times a week paired with being in a deficit (more so those in deeper deficits) can cause lean tissue loss at a quicker rate if done at a high frequency paired with a deficit,” she says. ⁣

Monitor Your Fat Loss Rate

Finally, you should monitor rate of fat loss, she recommends. “A realistic and HEALTHY rate of fat loss is .5-2 lbs/a week based upon your starting point. (On higher end IF you have a lot of weight to lose to still be in a healthy spot internally. Most people will be on the .5-1 lb end.) If you consistently are losing more than that, you are sacrificing more lean tissue resulting in metabolism slowing down and resulting in you not looking “toned” even if the scale moves down. Lean tissue is the tissue that helps you look “toned” and keeps metabolism operating at a healthy rate, so the goal is to MAINTAIN. If you are losing at too quick of a rate, this means calories can be brought UP. ⁣”

RELATED: I Lost Over 20 Pounds and Here Are 9 Things I Wish I Knew About Losing Weight Fast

Find a Professional to Help

“Fat loss can seem like a complicated process but it can be made simple. So many factors play a role including diet history, lifestyle, etc.” She recommends hiring a coach or someone who can help establish a diet and routine especially for you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This “20-10” Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds 

Christy_Campbell1
Copyright christymaecampbell/Instagram
Leah Groth
By Leah GrothOct 08, 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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Do you want to lose weight fast and keep it off? Christy Campbell is a weight loss coach who helps women lose weight and “20 - 40 pounds of fat without dieting.” In a new social media post, she reveals the details about her method. “I wish more women 40+ knew that losing belly fat really is as simple as the 20-10 method,” she writes in an Instagram video. “This is based on coaching hundreds of people and seeing exactly what works,” she adds in the captions.

First, Stay in a Calorie Deficit for 20 Days

“The 20. I want you to shoot for 20 days in a row of following a plan that puts you in a calorie deficit. The best way to do this is to subtract 300-500 calories from the amount of food your body needs to stay the same. Get apps 1g/ pound of goal body weight in protein and split the rest of your calories between carbs and fat. Ideally, you are eating mostly whole, nutrient-dense foods,” she writes in her post.

This Will Give Your Body the Consistency It Needs to Change

“By committing to 20 days in a row, you give your body the consistency it needs to change. After 20 days, give yourself a day off to eat higher calories and enjoy a break. Then repeat again.” She recommends repeating this twice. ”Doing this 2x in a row is 42 days and will help you lose approximately 8-12 pounds of body fat,” she says.

Next, Walk 10,000 Steps Per Day

“Then the next part…the 10. 10k every day… and those are intentional steps… so if you need to take a 45-minute to 1-hour walk to get it done- do it! Walking speeds up your metabolism without causing your body additional stress,” she says.

Also, Lift Weights

“Should you lift weights, too? Yes, because that makes it a lot easier to maintain weight loss and also gives you a fit, healthy body. Do a minimum of three days a week… but the 20-10 method will get you big progress even if you can’t do the workouts right away,” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

This Will Help Boost Metabolism and Burn Body Fat

Increasing daily movement and following a nutrition plan is a game-changer, she says. “20-10…simple and easy to remember. If you store fat in your belly, this will help a ton, and if you are over 40, the additional movement is going to give your metabolism a much-needed boost.”

She Also Maintains That Ditching a Few Bad Habits Changed Her Body

In another post, she reveals that “ditching” a few habits “really changed” her body. “And I really wish I would have done them sooner…but here are the deets if you want to steal any or all of them,” she writes.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

She Stopped Scrolling and Started Sleeping Moore

“Stopped scrolling and started sleeping” is the first change she made. “How did I do it? I deleted TikTok and gave myself time during the day to scroll…that wasn’t before bed. I go to bed early…like 9 pm, and am typically asleep by 930. It is a priority. More sleep means better body composition, less cravings, and better hormone balance…aka…my body feels and looks its best.”

She Stopped Over and Under Exercising

Next, she “stopped over and under exercising,” she writes. “I’ve had times in my life where I was 40 pounds overweight and basically sedentary…and times in my life that I was doing CrossFit for 3 hours a day and felt very inflamed and puffy. Now, I exercise to build lean muscle, feel good, and enjoy life. I keep a very consistent routine, and it pays off.”

She Quit Drinking

She also put down the bottle. “I quit drinking,” she says. “This one is a very personal choice, but I’m sharing it bc it really made a big difference for me. I have had about ten drinks in the past year, and it has only been a positive in my life. I don’t have the sleep issues, inflammation, or extra body fat from alcohol.”

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

She Paid More Attention to Her Nutritional Needs

“I stopped guessing how much food my body needs,” she concluded. “There wasn’t a secret diet or solution. It was simple…Understand macros and how they impact my body, learn how to turn macros into meals that I would eat consistently, and then learn to adjust the portions for my goals.” 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 50 Pounds and Here’s How You Can Lose 10 Pounds in 2 Months

Gen_Cohen2
gensgym/Instagram
Leah Groth
By Leah GrothAug 13, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Losing weight can seem overwhelming, but it shouldn’t be. In fact, you can quickly lose ten pounds before Memorial Day weekend, according to one health expert. Gen Cohen, CNC, recently shared a motivating video via Instagram with her followers, offering some easy ways you can lose weight without going to extremes. “How to feel your best by summer! Here’s how I lost 10lbs in the first two months of my health journey,” she writes in the caption of the Instagram post. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the weight loss suggestions that could get you feeling like the healthiest version of yourself before swimsuit season.

Focus on Losing Body Fat, Not Water Weight

“What I would do if I was trying to lose 10 pounds in the next two months,” she says in the video. “And I'm not talking about 10 pounds of water weight that you just gained back the next day. I'm talking about 10 pounds of body fat.” She starts by pointing out things a person should avoid, even if they could work in the short term.

Don’t Starve Yourself

Gen_Cohen2gensgym/Instagram

“What I would not do is starve myself,” she says. “That is the quickest way to lead to fat gain after weight loss.” Collingwood agrees. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.

Related: 8 Ways to Eat Your Way to 6-Pack

Don’t Do "Hours of Cardio” Daily

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What I also wouldn't do is ... hours of cardio every single day,” she continues. “Exercise is excellent, but too much can also stress the body and cause injury, not to mention burnout,” Collingwood adds.

Eat in a “Modest Caloric Deficit”

Calorie counting on a paper with calculator. Diet and weight control conceptShutterstock

She then reveals her plan. “What I would do is eat in a modest caloric deficit, which, if you're a woman watching this video, means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she maintains.

Download a Meal Planning App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“I would download an app like MyFitnessPal and pre-plan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continues. Collingwood loves the idea of the app. “Keep track of calories to increase awareness, but don’t obsess over it,” she elaborates. “Focus on getting target goals for macros and balancing with movement and exercise.”

Invest in a Big Water Bottle and Hydrate

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

She also suggests investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.” Water is always essential for overall health, and when embarking on a weight loss plan, “however, it will not really fill you up for very long because it is absorbed within minutes into the stomach and intestines,” Collingwood points out.

Lift Weights and Walks

Young woman walking on green asphalt road in forestShutterstock

“And finally, rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60-minute walk in per day,” she suggests. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how just 60 minutes of walking.”

Collingwood agrees that walking is a great way to burn calories with low impact. “Lifting weights is key to maintaining muscle while you are losing weight,” she says.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Be Happy

Gen_Cohen3gensgym/Instagram

“I'd also visualize myself being the hottest, happiest version of me and remember that while my life isn't defined by the number on the scale, it's okay to want to take control of my health,” she concludes the video. In the caption, she added: “P.S. It’s okay to want to lose weight and improve your health...but please remember your life isn’t defined by the number on the scale.” Collingwood is on board with Gen’s overall approach. “Positive self-image and body image are wonderful. You don’t walk around with people knowing how much you weigh, but people do respond to your energy and attitude. If that is positive, you will be someone others will want to be around!” she says.

💪🔥Body Booster: Lift weights 3-4 times per week max. Prioritize getting a 60-minute daily walk for overall fitness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Meghan Trainor Flaunts Washboard Abs After Slim-Down: 10 Things We Know About Her Diet and Exercise Routine

celebrity, Singer,Meghan,Trainor,Performs,In,Concert,At
Shutterstock
Leah Groth
By Leah GrothDec 07, 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.

Meghan Trainor is flaunting her washboard abs on the I Heart Jingle Ball tour. In a new social media post the mother-of-two shows off her moves – and her seriously slimmed down figure – in a two-piece Mrs. Clause inspired look, wowwing her fans. How did the singer get in her best shape after welcoming her second child in January 2023? Here are 10 things we know about her diet and exercise routine.

Her Kids Are Her Fitspiration

Meghan Trainor at the WE Day California 2019 held at the Forum in Inglewood, USA on April 25, 2019.Shutterstock

Meghan is motivated by being a mother. "I think when you have a kid, you just realize, 'Wow, life is beautiful and precious. I want to be the best for my kid.' I've never been more motivated," she told Parents. "I look at Riley and think, 'I'm going to do anything I can to live forever.’"

She Lost One Pound Per Week

According to Meghan, slow and steady wins the weight loss race. She told People that she lost weight “the healthy way, the long way, the one pound a week way,” she said. “And it's a proud accomplishment that I never thought I could ever do.”

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

She Pays Attention to Portion Size

While she hasn’t divulged specific details about what she eats, Meghan has said that she eats as healthy as possible and understands the importance of eating in moderation. "I learned that I do like healthy food, and I learned what portions mean," she told Entertainment Tonight Canada.

Daily Exercise

LOS ANGELES - JUN 22: Meghan Trainor at the 2018 Radio Disney Music Awards at the Loews Hotel on June 22, 2018 in Los Angeles, CAShutterstock

Meghan told Entertainment Tonight Canada that she was committed to daily exercise. “I was like, 'If I can survive a C-section, I can do anything.' And I did," she said. "I was very dedicated, and I started seeing the pounds come off one week at a time, one pound. I was like, 'I'm fighting.'"

She Got Strong for Her Tour

BOSTON-DEC 14: Singer Meghan Trainor performs in concert at KISS 108's Jingle Ball 2014 at TD Garden on December 14, 2014 in Boston.Shutterstock

Meghan was also motivated to get strong for her The Timeless Tour this fall. “I'm feeling fit. I've never been so fit,” she told People. “I already told my household. I was like, ‘I am training for the Olympics, okay?’ I want to train and eat clean, and feel good when I’m dancing and singing.''

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Strength Training

Meghan’s workout of choice is strength training. Her trainer, Rebecca Stanton, recently shared a video of the two at the gym together. Their session consisted of lots of squat and lunge variations and using free weights doing lots of slow reps.

She Doesn’t Focus on Numbers

LAS VEGAS - SEP 19: Meghan Trainor at the iHeart Radio Music Festival Night 1 at MGM Grand Resort and Casino on September 19, 2014 in Las Vegas, NVShutterstock

"Because I've seen so many people on TikTok now open up, and I'm like, 'Here's what it looks like to be 180 pounds.' Everyone's body's so different," People. "You could see a girl who's really tall in a bikini, showing off her 185 pound body or something. And I'm like, 'Wow. It's so interesting how weight sits differently on everyone.' Numbers are just numbers. Whatever makes you feel the healthiest is where you should live."

She Has Dabbled in the Paleo Diet

A few years back, Meghan told HollywoodLife that she was following the caveman style diet. “I’m working out! I’m trying to be healthy. I eat all Paleo and I learned smaller portions,” she said.

RELATED: 10 Weight Loss Methods a 77-Year-Old Expert Swears By

She Doesn’t Weight Herself

“I can’t get on that scale,” Meghan told Hollywood Life. “It’s like — you gain muscle weight and you’re like, ‘what’s going on?.’ So [I’m] just living life. I’m just trying to be happy and eating healthy foods. I know when I eat something bad I have a horrible stomach ache and it’s just poison. I can’t eat stuff like this!”

She Does Workout DVDs

Los,Angeles,-,Apr,25:,Meghan,Trainor,Arrives,For,WeShutterstock

Trainor is a fan of at-home workout DVDs, specifically Shaun T’s video series called Insanity. The videos are 25 minutes long and each focuses on something different — for example cardio, ab intervals, or total body circuit training. She called the method "amazing." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Mistakes Will Prevent You From Losing Body Fat

Helen Laverick helen_laverick_pt_
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothFeb 18, 2025
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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✓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 making mistakes that are preventing weight loss progress? Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals some fat-burning faux pas she made in the past. “I would never repeat these 5 mistakes if my goal was to lose body fat and tone up,” she writes in the post.

She Wasted Time and Energy on Mistakes

I’ve been there...wasting time and energy on mistakes that only set me back on my fat loss journey,” she writes. Today, I’m done repeating those errors, and I’m determined never to make them again.

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

Here Is What She Has Learned

“I know some of you are still caught up in the same traps, so let’s break down what I’ve learned and make real progress together,” she continued. “I would NEVER repeat these 5 mistakes again if I want to lose body fat. I’ve learned the hard way, and here’s what I’m leaving behind.”

Cutting Calories Too Low

The first mistake is cutting calories too low. “I used to think dropping below 1,200–1,500 kcals was the key to fat loss and toning. Jumping straight into a deep cut isn’t sustainable and only sabotages your progress,” she said.

Relying on Cardio as a Magic Fix

Another mistake? Relying on cardio as a magic fix. “I thought endless cardio was the answer to fast results. The truth is, while cardio has its place, it’s the weights that truly transform your body. Resistance training builds lean muscle and revs up your metabolism,” she writes.

Eliminating Entire Food Groups:

Next, she doesn’t recommend eliminating entire food groups. “Labeling foods as ‘good’ or ‘bad’ and cutting out entire food groups led me straight to bingeing. Balance and moderation are the real keys to lasting change gal,” she says.

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

Training 7 Days a Week

Training every single day is a mistake not to make. “Overtraining isn’t a badge of honor. Rest and recovery are just as important as the workout itself. Your body needs time to rebuild and grow stronger!” she writes.

Treating Carbs as the Enemy

The final mistake? Training every day. “I used to avoid carbs like they were the devil. Now I know that if I want to get toned, I need them as fuel. Carbs are essential for energy and should be part of a balanced diet!” she says.

She Has “Reshaped” Her Approach to Fitness and Nutrition

Her bottom line message? “These lessons have reshaped my approach to fitness and nutrition. Progress isn’t about quick fixes gals it’s about sustainable, balanced habits that support long-term goals. FACTS!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

4 Push-up Mistakes Beginners Make According to Expert

Dr. Anthony Balduzzi FitMotherProject
Copyright FitMotherProject/YouTube
Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Have you ever watched someone effortlessly knock out a set of push-ups and wondered why you can't do the same? You're not alone. While push-ups are a fundamental exercise, most beginners struggle with proper form and progression. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped thousands of people—including those weighing 300-400 pounds—master this essential exercise. Here are the most common mistakes he sees and how to fix them.

Mistake 1: Starting with Wall Push-ups

Many beginners start with wall push-ups, but this common approach is flawed. "Wall push-ups are next to useless for your gaining your progression because they don't really mimic the push-up," Dr. Balduzzi says in his post. While they might work your triceps slightly, they fail to engage your core and chest muscles the way a proper push-up should.

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

Mistake 2: Skipping Progressive Steps

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

Jumping straight to floor push-ups is another common error. "You need something that's not so vertical. It needs to be a little more horizontal," Dr. Balduzzi explains. He recommends starting with elevated push-ups using a bench or sturdy surface at hip height, then gradually working your way down to lower heights.

Mistake 3: Neglecting Core Engagement

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.


Shutterstock

Many beginners focus solely on arm strength, missing a crucial component of proper push-ups. "Push-ups are a full body motion. It's not just arms and chest," emphasizes Dr. Balduzzi. "Feel your core activate and feel your abs and squeeze your butt. Get your whole body involved."

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Mistake 4: Rushing Through Repetitions

Fitness woman doing feet elevated push-ups on a bench in the city. Sporty girl exercising outdoorsShutterstock

"Form and quality is more important than quantity," states Dr. Balduzzi. "You've seen people do some really sloppy push-ups. It's not creating the tension." Instead of racing through repetitions, focus on controlled movements and proper form.

Dr. Balduzzi recommends a systematic approach to mastering push-ups:

Strength training fitness woman working out core with angled push up exercise on rock. Asian athlete exercising with body weight exercises for toned body. Workout in summer desert landscape.Shutterstock

1. Start with Elevated Push-ups

Begin with a surface at hip height, focusing on engaging your core and maintaining proper form. Practice for 3-4 minutes daily or every other day.

2. Move to Knee Push-ups

"Knee push-ups are absolutely fantastic. Honestly, they're almost as good as regular push-ups," says Dr. Balduzzi. Use padding under your knees for comfort, and maintain the same core engagement as elevated push-ups.

RELATED:20 Superfoods for People Over 50

Progress to Full Push-ups

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

Once comfortable with knee push-ups, gradually transition by lifting one leg, then both. "Over time, you can take one leg up, you can start coming up. Over time, as you play around, you get that second leg up, and now you've done your first proper push-up," explains Dr. Balduzzi.

Training Schedule for Success

Sporty Asian woman doing push-ups outdoorsShutterstock

For optimal progress, Dr. Balduzzi recommends practicing push-ups daily or every other day for about five minutes. "Do a set, rest for a minute, maybe a minute and a half. Do another set, rest for a minute," he advises. Track your progress to stay motivated.

RELATED: Are Your Workouts Making You Store More Fat? 6 Exercises To Avoid

Advanced Progression

Close Up of a Beautiful Fitness Girl in an Athletic Top Doing Push Up Exercises While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Minimalistic Interior.Shutterstock

Once you can perform 10 proper push-ups, introduce tempo training. "A tempo push-up would be... on the way down, we're going to control this descending portion for about three seconds. We're going to do a one second pause at the bottom, then we're going to explode up," describes Dr. Balduzzi.

Remember, there's no shame in starting from zero. "Doing five great knee push-ups are way better than some of those guys you see do sloppy 15 bouncy momentum push-ups," reassures Dr. Balduzzi. Focus on proper form, follow the progression, and you'll be doing push-ups before you know it. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 45 Lbs These 4 High-Protein Meals

Katie Dunlop Love Sweat Fitness
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Standing in your kitchen, staring at all those meal prep containers, you might feel overwhelmed. The tiny portions, the time commitment, the expense – it can all seem like too much. Katie Dunlop once felt the same way, until she discovered a system that changed everything.

"When I first started my 45-pound weight loss journey, I felt like meal prepping was so unrealistic," Katie shares. "But I realized I was missing out because it makes it so much easier to stay on track with your goals." Now a certified personal trainer, Katie has maintained her weight loss by developing an efficient meal prep system that delivers 100 grams of protein daily while keeping preparation time under an hour.

A Simple Approach to Meal Prep Success

"One of the biggest misconceptions is that eating healthy or eating to lose weight has to be really restrictive," Katie explains. Her approach proves otherwise – preparing four protein-packed meals, including breakfast, lunch, dinner, and a snack, in just 56 minutes.

Essential Tools for Quick Prep

Before starting your meal prep journey, Katie recommends having these basics:

  • Portion-controlled containers (bento boxes or glass containers)
  • Mason jars for dressings and overnight oats
  • A dedicated sheet pan for cooking meat
  • Basic mixing bowls
  • Air fryer and Instant Pot (optional but time-saving).

Meal 1: High-Protein Breakfast Tacos

"These breakfast tacos alone give you 20 grams of protein, which is absolutely amazing for starting your day," Katie notes. Her recipe combines eggs and egg whites for balanced protein and healthy fats. "We're going to do eggs and egg whites, and this is gonna really help balance out so you're not getting too much fat per serving," she explains. She adds turkey sausage and sneaks in spinach for extra nutrients. The tacos can be made with either grain-free or corn tortillas, depending on your preferences. "You can obviously do anything with this, but it's just kind of the easiest way to make a bunch all at once," Katie shares.

Meal 2: Protein-Packed Loaded Caesar Salad

Katie's reinvented Caesar salad starts with perfectly cooked chicken breast. Her secret? "Non-fat Greek yogurt, which is super high in protein. It's going to help lock in a bunch of the moisture for our meal prep chicken," she reveals. The chicken is seasoned with an Italian blend and extra garlic, then baked at 450°F for about 20 minutes. For the dressing, Katie creates a protein-rich alternative: "This is truly the simplest caesar-style dressing you could make without all the fats, but still tasting rich and creamy." The dressing combines Greek yogurt, lemon, garlic, Worcestershire sauce, salt, and pepper. She adds chickpeas for additional protein and carrots for crunch instead of traditional croutons.

Meal 3: Quick High-Protein Stir-Fry

The dinner prep focuses on a flavorful ground beef stir-fry. "I'm using 85/15 lean ground beef, so I don't really need to add any oils because it's going to have them in there naturally," Katie explains. Her homemade sauce combines coconut oil, amino acids (or coconut aminos), toasted sesame oil, and sriracha. "I avoid buying teriyaki sauce because they're loaded with sugars," she notes. The rice is cooked in bone broth instead of water: "It's those little sneaky ways you can get in more protein. It's going to add a little bit of calories, but honestly who cares - you're getting good healthy protein, all the nutrients and minerals."

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

Meal 4: Chocolate Chunk Overnight Oats

"What I like about doing overnight oats is you can make it hot or cold," Katie shares. Her protein-rich snack combines oats with chocolate protein powder and almond milk. "You could do chia seeds as well if you'd prefer those," she suggests. For added flavor and nutrients, she tops each portion with banana and peanut butter. "These are actually like a really good size and you're still gonna get a decent amount of protein in them," she explains. The recipe provides about 20 grams of protein per serving.

Time-Saving Strategies

Katie's efficient approach includes:

  • Starting with the longest-cooking items first
  • Using multiple cooking methods simultaneously
  • Preparing sauces while other items cook
  • Immediate portioning into containers.

Storage Tips for Success

"I like dressing them later, not ahead of time," Katie advises about salads. She recommends storing dressings and sauces separately in small mason jars, adding them just before eating to maintain freshness. For the breakfast tacos, she recommends thinking of them like street tacos - smaller portions that are satisfying and protein-rich. With salads, she suggests: "You can go wild obviously with as much greens if you're like I need to pack it in." For the stir-fry, she recommends about a half cup of rice per container, adding the sauce just before eating.

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

Making Healthy Sustainable

Through her journey of losing 45 pounds and keeping it off, Katie has proven that meal prep doesn't have to be overwhelming. "Through my own weight loss journey, I lost 45 pounds, I've kept it off, I like transformed my life," she shares. Her system demonstrates that with the right approach, anyone can prepare a week of protein-rich, weight-loss-friendly meals in under an hour.

Ready to transform your meal prep routine? With these four protein-packed meals and smart prep strategies, you can prepare a full week of healthy eating in under 60 minutes, making weight loss both achievable and sustainable. 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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