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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.

7 Ways to Lose 25+ Pounds Without Taking Weight Loss Drugs, Says Expert

Her plan involves eating more – not less – food.

Dominique_Sottile_lifting_queen_dom1

Dominique Sottile (@lifting_queen_dom) is a weight loss coach, trainer, and social media influencer who has amassed a large following across multiple platforms for sharing insider advice on how to burn fat and lose weight in a “realistic” way. In a new video, she explains how you can lose 26 pounds without taking weight loss pills – but simply through hard work and fueling your body with the fuel it needs to thrive. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her advice.


A Woman Is Struggling to Lose Weight

Dominique_Sottile_lifting_queen_dom3lets_dom_inate/Instagram

Dominique reads an email from a woman struggling to lose weight. “I weigh 176 pounds. This is the heaviest I've ever weighed. I'm depressed, sad, and would ideally like to weigh 150 pounds,” it says. She goes on to explain that she is eating 140 grams of protein, 80 to 100 carbs, and 35 grams of fat. She also drinks green powder daily. “I know you're probably not going to like those macros,” the email continues. She adds that she is losing “some weight” and doing an hour of cardio daily, “but I feel so bloated and puffy and tired no matter what I eat or how little I eat.”

First, Supplements and Green Powder Won’t Help You Lose Weight

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

First, Dominique points out that green powder and supplements are going to “fix the problem” like changing your lifestyle will. “These weight loss pills, do you think you just taking these weight loss pills and not exercising and looking at your diet means you're going to lose weight? No. Just like taking greens powder, A greens powder is a good supplement for you to take if you are not drinking greens throughout the day. That is why I say take a greens powder in the morning. If you know that you don't like vegetables or put it in a smoothie, if you know you are lacking on your greens, this is not going to solve your bloating or your issues. This is just giving you extra greens throughout the day,” she says.

She Isn’t Eating Enough

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

She adds that 80 to 100 grams of carbs is not the right number. “We know her current macros are 140 protein, 80 to 100 carbs and 35 fat. We know that she is bloated, puffy and tired, and she is only doing cardio. The calories for 140 to 80 carb and 35 fat is going to be 1195 calories, and then if she was eating a hundred carbs on a higher carb day, that's still only 1275 calories,” she says, pointing out that it probably isn’t enough for her especially if she is doing an hour of cardio daily.

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

She Has No Energy to Run On

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

She points out that if you are tired, bloated, only doing cardio, and suffering from inflammation, it’s probably because your body isn’t getting the nutrients it needs. Therefore it has no energy to run on.

She Recommends Strength Training

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

“Here's what we're going to do,” she says. “You can keep in some cardio if she truly loves it, but she's going to strength training three times a week.”

She’s Also Going to Bump Up Her Carbs and Fat

Dominique_Sottile_lifting_queen_dom2lets_dom_inate/Instagram

She also recommends bumping up her carbs to 50 and fat to 45. “She can stay at 140 protein for now. That gives her a total of 1565 calories,” she continues. “As time goes on and she increases her activity, we will increase her food as well.” She explains that this will help her lose fat and not muscle, now that she is also strength training. “If you want to look toned, okay, and you want to have a six pack and you want to be lean, you know how you're going to do that. By losing fat,” she continues. As she starts exercising more, she will increase her food. “This is going to help with her bloating, with her digestion, with her being tired and she'll have more energy. The fact that she can have more energy, she'll be able to strength train.”

She Will Start Noticing a Difference and Keep Going

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

“When she starts strength training, she'll notice she's losing inches. When she's losing inches, she'll notice her clothes are fitting better. When her clothes are feeling better, she'll notice that she has more confidence. When she has more confidence, she will keep going because it feels so dang good, and then we can keep upping her calories and her food until she's at a steady place where she is not struggling to eat 1195 calories,” she says.

Bottom Line: Don’t Fear Food, It Can “Heal You”

Dominique_Sottile_lifting_queen_dom4lets_dom_inate/Instagram

She concludes by telling her followers that “you do not want to live the rest of your life being fearful of food. You do not want to live the rest of your life feeling bloated, bloated to the point where you're so scared to eat because all you do is bloat. You do not want to live the rest of your life being tired and hungry and starving and moody and always needing energy, drinks and caffeine, and always needing to take a nap. You are going to miss out on so much in life. When you are fearful to live life, this is all holding you back. You having a toxic relationship with food. Food is medicine. Food can heal you. Food is fuel. This will help you achieve your goals. Life is meant to have energy and enjoyment and love and confidence.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Lose Weight in a Sustainable Way

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She adds that if you lose weight in a sustainable way, you can be happy. “Stop doing things that lead you into being miserable. You deserve to be happy. You deserve to have your dream body. You deserve to have it all, and you can. It's not too late. You're not too old. These are all narratives that you tell yourself.”

Collingwood Agrees That She Isn’t Eating Enough

tara_collingwood6dietdivatara/Instagram

Collingwood agrees that the woman in the email isn’t eating nearly enough and is too low on carbs and fat. “Definitely increasing both of these and spreading that out throughout the day is a great idea to give her more energy,” she says.

RELATED: The #1 Cause of "Hidden" Fat, According to Science

She Also Maintains That She Exhausting Herself With Cardio

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

Also, she confirms that she is “exhausting herself” with one hour of cardio per day and her body has probably adjusted to it. “Reduce the cardio, increase the intensity of it with some intervals and cut it to 30 minutes,” she says. “Definitely add strength training to the routine and 3 times per week is a great recommendation.”

She May Be Bloating From Her Diet

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

She adds that she may be feeling bloated from eating low carb foods (sugar alcohols), from carbonated foods, “or just that the gut microbiome is off from years of dieting,” Collingwood adds. “Add some probiotics and fiber to keep things moving.”

Body Booster: If you are struggling to lose weight, rethink your approach to diet and fitness. Maybe you aren’t eating enough or doing the right type of exercise.

@lifting_queen_dom

Weight loss should be healthy, nutrition is medicine. #weightloss #healthyweightloss #fatloss #fatlosstips #fatlosstipsandtricks #fatlosshelp #fatlosschallenge #macros #iifym #macrotracking #onlinecoach #nutrition #macros #trackingmacros #calories #trackyourcalories #reverse #reversediet #howtoreversediet #weightlossmotivation #motivonal #inspire #healthy #healthyhabits #healthyeating #inches #loseinches #howtoloseweight #howtolosefat #workout #exercise #lift #strengthtraining #strengthtran #fyp #foryou #foryoupage #fypage #explore #explorepage✨

More For You

Evidence-Based

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

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

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

Do you want to lose 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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 struggling to lose weight? Make this year your weight loss success story by avoiding some diet and fitness strategies that may be backfiring. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new post, she reveals a few of the things she avoided doing that enabled her to lose a lot of weight. “5 controversial things I DO NOT recommend if you’re trying to lose 50 pounds or more (and I’ve lost 100 lbs…),” she writes across the Instagram video.


She’s Lost 100 Pounds and Kept It Off After Failing Over and Over Again

“I’ve been there—tried it all and failed HARD. But after losing 100 lbs and keeping it off, here’s what I’ve learned,” she continues in the post. “And what I’m sharing isn’t about what’s good or bad—it’s about what’s NOT necessary for long-term success.”

You “Don’t Need to Do” These 5 Things to Lose Weight

“No shame to those who choose these methods—do what works for YOU! This message is for the people who feel like they have to follow these trends to succeed. I’m here to tell you: you don’t. If you’re kicking off your weight loss journey in 2025, here are five things you don’t need to do,” she says.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

1. Fasting

Fasting is the first thing you don’t need to do in order to lose weight. “Fasting can work for some, but it’s not a must for results. Skipping meals often leads to overeating later, slows your metabolism, and can mess with your hormones. Sustainable weight loss is about finding balance, not extremes,” she writes.

2. Low Carb Diet

The second thing you don’t need to do? Go on low-carb diets. “Cutting carbs might lead to quick results, but is it realistic for life? Carbs fuel your body and mind—they’re not the enemy. You don’t need to cut out entire food groups to see progress,” she says.

3. Excessive Exercise

The third thing you don’t need to do? Excessive exercise. “More isn’t always better. It’s about consistency. 30 minutes of daily movement for a year beats an intense 3-week overhaul that leads to burnout and months of inactivity,” she writes.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

4. Detoxes

Number four? Detoxes. “Save your money. Your liver and kidneys are built-in detox powerhouses. Most detoxes are unnecessary (and some are even harmful). Focus on real, nourishing food instead,” she says.

5. Weight Loss Pills/Supplements

Weight loss pills and supplements are also not needed. “They’re often unregulated, unsustainable, and don’t address the behaviors that lead to lasting change. I lost 100 lbs without them, and my clients succeed without them, too. You don’t need them,” she says.

RELATED: Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Instead, Focus on Balance, Consistency, and What Works for You

“The key to sustainable weight loss isn’t doing what’s trendy—it’s finding what works for YOU. Starting your 2025 journey? Remember, you don’t need to follow extreme trends to see real, lasting progress. Focus on balance, consistency, and what fits your life,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

Do you want to lose a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


Creating an Eating Schedule

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The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”

Body Network’s Expert Weighs In

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“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”

Walk for an Hour Daily

Alexandra_alexx.fitt18alexxandra.fitt/Instagram

Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.

RELATED:15 Ways to Lose Weight Every Weekend

Body Network’s Expert Weighs In

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“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”

Also, Exercise Three Times a Week

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”

RELATED: This Is the Best Time of the Day to Exercise, According to Science

Body Network’s Expert Weighs In

Young woman is practicing yoga at mountain lakeShutterstock

“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”

RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days

Cut Soda and Fried Food Out

Alexandra_alexx.fitt19alexxandra.fitt/Instagram

Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.

Body Network’s Expert Weighs In

Assorted Organic Craft Sodas with Cane SugarShutterstock

“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”

Consume More Protein

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”

RELATED:20 Possible Ozempic Side Effects

Body Network’s Expert Weighs In

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“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”

💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.

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Expert-Recommended

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

With so much contradicting information from experts, influencers, and people you know, losing weight can feel overwhelming. Luckily, the Centers for Disease Control and Prevention, aka the CDC, simplifies it for us. Earlier this year, the health organization revealed five easy steps to losing weight, making the process more manageable.

First, Aim for 1 to 2 Pounds a Week

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

The first thing they want you to know? Don’t try to lose weight too fast. “People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quicker,” they say, revealing the steps.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Step 1: Understand Your "Why"

Fat,Of,Body,Disappointing,With,Young,Caucasian,Woman,Holding,Belly15 Habits Stop to Lose Stomach Fat for SummerShutterstock

The first step is understanding why you are trying to lose weight. Is it for health reasons, or do you want to be more physically active? “Writing down your reasons will help you stay focused on your goal. Place your reasons where you can see them daily to remind yourself why you want to make this change,” the CDC suggests.

Step 2: Track Where You Are

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Next, track where you are to determine the areas you should focus on for improvement. “You can start by tracking your nutrition, physical activity, and sleep,” the CDC advises. They recommend writing down or using an app to track such things as nutrition, physical activity, sleep, stress, and other wellness facts. You canbenchmark your progress with this usefulLean Body Mass Calculator.

Step 3: Set Specific Goals You Can Reach in a Realistic Time

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Next, set specific goals you can reach in a realistic time. “Set short-term goals and reward your efforts along the way. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper,” they write. You should focus on two to three at a time that are specific and realistic, like walking 15 minutes three days a week. “Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated,” they point out.

RELATED:20 Superfoods for People Over 50

Step 4: Find Support

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

“Identify family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities.

It may help to join a weight-loss program or visit a healthcare professional, such as a nutrition or weight-loss specialist. Ask for a follow-up appointment to monitor changes in your weight and any related health conditions,” they suggest. You can also get your healthcare provider involved.

“Establishing healthy habits are very difficult when healthy choices are limited. Consider looking up your local community resources, such as food pantries, farmers markets, parks and recreation, and trails,” they say.

Step 5: Monitor Your Progress

Plus size black woman measuring waist with tape, showing results of slimming diet, standing in front of mirror, gesturing thumb up at home. Young lady promoting healthy nutrition for weight lossShutterstock

The final step is monitoring your progress. “Evaluate your progress regularly by revisiting your goals. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan,” they say. “If you consistently meet a particular goal, add a new goal to help continue your pathway to success.”

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

Finally, Reward Yourself

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“Reward yourself for your achievements! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health,” they conclude. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Dominique Sottile (@lifting_queen_dom) is a weight loss coach, trainer, and social media influencer who has amassed a large following across multiple platforms for sharing insider advice on how to burn fat and lose weight in a “realistic” way. In a new video, she explains how you can lose 26 pounds without taking weight loss pills – but simply through hard work and fueling your body with the fuel it needs to thrive. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her advice.


A Woman Is Struggling to Lose Weight

Dominique_Sottile_lifting_queen_dom3lets_dom_inate/Instagram

Dominique reads an email from a woman struggling to lose weight. “I weigh 176 pounds. This is the heaviest I've ever weighed. I'm depressed, sad, and would ideally like to weigh 150 pounds,” it says. She goes on to explain that she is eating 140 grams of protein, 80 to 100 carbs, and 35 grams of fat. She also drinks green powder daily. “I know you're probably not going to like those macros,” the email continues. She adds that she is losing “some weight” and doing an hour of cardio daily, “but I feel so bloated and puffy and tired no matter what I eat or how little I eat.”

First, Supplements and Green Powder Won’t Help You Lose Weight

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First, Dominique points out that green powder and supplements are going to “fix the problem” like changing your lifestyle will. “These weight loss pills, do you think you just taking these weight loss pills and not exercising and looking at your diet means you're going to lose weight? No. Just like taking greens powder, A greens powder is a good supplement for you to take if you are not drinking greens throughout the day. That is why I say take a greens powder in the morning. If you know that you don't like vegetables or put it in a smoothie, if you know you are lacking on your greens, this is not going to solve your bloating or your issues. This is just giving you extra greens throughout the day,” she says.

She Isn’t Eating Enough

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

She adds that 80 to 100 grams of carbs is not the right number. “We know her current macros are 140 protein, 80 to 100 carbs and 35 fat. We know that she is bloated, puffy and tired, and she is only doing cardio. The calories for 140 to 80 carb and 35 fat is going to be 1195 calories, and then if she was eating a hundred carbs on a higher carb day, that's still only 1275 calories,” she says, pointing out that it probably isn’t enough for her especially if she is doing an hour of cardio daily.

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

She Has No Energy to Run On

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

She points out that if you are tired, bloated, only doing cardio, and suffering from inflammation, it’s probably because your body isn’t getting the nutrients it needs. Therefore it has no energy to run on.

She Recommends Strength Training

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

“Here's what we're going to do,” she says. “You can keep in some cardio if she truly loves it, but she's going to strength training three times a week.”

She’s Also Going to Bump Up Her Carbs and Fat

Dominique_Sottile_lifting_queen_dom2lets_dom_inate/Instagram

She also recommends bumping up her carbs to 50 and fat to 45. “She can stay at 140 protein for now. That gives her a total of 1565 calories,” she continues. “As time goes on and she increases her activity, we will increase her food as well.” She explains that this will help her lose fat and not muscle, now that she is also strength training. “If you want to look toned, okay, and you want to have a six pack and you want to be lean, you know how you're going to do that. By losing fat,” she continues. As she starts exercising more, she will increase her food. “This is going to help with her bloating, with her digestion, with her being tired and she'll have more energy. The fact that she can have more energy, she'll be able to strength train.”

She Will Start Noticing a Difference and Keep Going

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

“When she starts strength training, she'll notice she's losing inches. When she's losing inches, she'll notice her clothes are fitting better. When her clothes are feeling better, she'll notice that she has more confidence. When she has more confidence, she will keep going because it feels so dang good, and then we can keep upping her calories and her food until she's at a steady place where she is not struggling to eat 1195 calories,” she says.

Bottom Line: Don’t Fear Food, It Can “Heal You”

Dominique_Sottile_lifting_queen_dom4lets_dom_inate/Instagram

She concludes by telling her followers that “you do not want to live the rest of your life being fearful of food. You do not want to live the rest of your life feeling bloated, bloated to the point where you're so scared to eat because all you do is bloat. You do not want to live the rest of your life being tired and hungry and starving and moody and always needing energy, drinks and caffeine, and always needing to take a nap. You are going to miss out on so much in life. When you are fearful to live life, this is all holding you back. You having a toxic relationship with food. Food is medicine. Food can heal you. Food is fuel. This will help you achieve your goals. Life is meant to have energy and enjoyment and love and confidence.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Lose Weight in a Sustainable Way

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

She adds that if you lose weight in a sustainable way, you can be happy. “Stop doing things that lead you into being miserable. You deserve to be happy. You deserve to have your dream body. You deserve to have it all, and you can. It's not too late. You're not too old. These are all narratives that you tell yourself.”

Collingwood Agrees That She Isn’t Eating Enough

tara_collingwood6dietdivatara/Instagram

Collingwood agrees that the woman in the email isn’t eating nearly enough and is too low on carbs and fat. “Definitely increasing both of these and spreading that out throughout the day is a great idea to give her more energy,” she says.

RELATED: The #1 Cause of "Hidden" Fat, According to Science

She Also Maintains That She Exhausting Herself With Cardio

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

Also, she confirms that she is “exhausting herself” with one hour of cardio per day and her body has probably adjusted to it. “Reduce the cardio, increase the intensity of it with some intervals and cut it to 30 minutes,” she says. “Definitely add strength training to the routine and 3 times per week is a great recommendation.”

She May Be Bloating From Her Diet

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

She adds that she may be feeling bloated from eating low carb foods (sugar alcohols), from carbonated foods, “or just that the gut microbiome is off from years of dieting,” Collingwood adds. “Add some probiotics and fiber to keep things moving.”

Body Booster: If you are struggling to lose weight, rethink your approach to diet and fitness. Maybe you aren’t eating enough or doing the right type of exercise.

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Karen Gallagher karenriedelgallagher
Copyright karenriedelgallagher/Instagram
Evidence-Based

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

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

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

Are you 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 missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Luisana Carrero luisana_nutritioncoach
Copyright luisana_nutritioncoach/Instagram/Shutterstock
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 aren’t sure what to eat? Luisana Carrero is a nutrition coach and social media influencer who lost 28 pounds in 4 months. In a few new social media posts, she reveals some of her go-to easy meals for fat loss. “I am obsessed with these 3 lunch bowls I ate on repeat to lose 28 pounds in 4 months,” she writes in one of them. In another, she adds 4 breakfast bowls that helped her lose weight fast.

Fajita Steak Bowl

  • 4 oz grilled fajita steak
  • 1 cup cooked white rice
  • 2 tbsp canned corn
  • 2 tbsp salsa
  • 1/2 Hass avocado
  • 1 tbsp plain Greek yogurt
  • pico de gallo
  • 1-2 cups of spring mix and shredded lettuce.

“Grill the steak (season with fajita spices or just salt, pepper, garlic, and paprika). Use spring mix and lettuce as the base. Add the rice on top of the greens. Top with grilled steak, corn, salsa, sliced avocado, Greek yogurt, and pico de gallo,” she writes. “Optional: Add a squeeze of lime or sprinkle of cilantro for extra flavor.”

585 calories, 34g protein

Chicken Taco Bowl

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space​Buffalo Chicken WrapShutterstock
  • 4 oz grilled or shredded chicken breast
  • ½ cup cooked brown rice
  • ½ cup black beans, rinsed and drained
  • ¼ cup shredded cheddar cheese (28g)
  • ½ cup chopped romaine lettuce
  • 2 tbsp pico de gallo or fresh salsa
  • 2 tbsp corn

“Layer brown rice and black beans in a bowl as the base. Add grilled chicken on top. Sprinkle with cheddar cheese (optional). Top with romaine lettuce, pico de gallo and corn,” she writes.

530 calories, 40g protein

Beef & Sweet Potato Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock
  • 4 oz lean ground beef (93% lean)
  • 1 medium roasted sweet potato
  • 1 cup steamed broccoli
  • 2 tbsp feta cheese
  • 1/2 Hass avocado

“Cook the beef, season with spices (salt, pepper, paprika), and warm up the sweet potato. Assemble with broccoli and top it with feta cheese and avocado,” she says.

526 calories, 35g protein

High Protein Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

In another post, she reveals high-protein breakfasts that aided in her weight loss, starting with High Protein Oats.

  • 170g (3/4 cup) plain Greek yogurt
  • 27g (1 scoop) protein powder
  • 30g (1/3 cup) oats
  • 100g (2/3 cup) frozen blueberries
  • 15g (1.5 tbsp) walnuts.

“Mix the Greek yogurt with protein powder in one bowl. In a separate bowl, microwave oats with water until cooked. Layer oatmeal at the bottom, top with the yogurt mix, then top it with 100g of frozen berries and 15g of walnuts,” she instructs.

477 calories, 45g protein.

High Protein Pancakes

The,Homemade,Classic,American,Pancakes,With,Blueberries,,Raspberries,And,Strawberries.Shutterstock
  • 2 large eggs
  • 175g (3/4 cup) liquid egg whites
  • 120g (1/2 cup) 2% cottage cheese
  • 40g (1/2 cup) oats
  • 1/2 cup unsweetened almond milk
  • 1 tsp baking powder
  • Cinnamon & stevia (optional)

“Add all ingredients to a blender and blend until smooth. Let the batter rest in the fridge for 5 minutes (helps pancakes firm up better). Preheat a pan over low heat and spray with oil. Pour batter to form pancakes and cook 2–3 minutes per side on low heat. Serve with berries or sugar-free syrup if desired,” she suggests.

489 calories, 48g protein

Breakfast Sandwich

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock
  • 1 Multigrain English Muffin
  • 3 egg whites (1/3 cup liquid egg whites)
  • 1 whole egg
  • 1 slice Velveeta cheese
  • 60g smoked chicken breast (1/2 cup, diced or shredded)
  • Spinach (handful)
  • Garlic salt.

371 calories, 42g protein

Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock
  • 1/2 cup non-fat Greek yogurt
  • 1/2 cup low-fat cottage cheese
  • 2 tbsp natural peanut butter
  • 1 cup blueberries and strawberries
  • 20g cereal (optional)
  • Stevia.

“Mix Greek yogurt with low-fat cottage cheese and natural peanut butter, top with berries and cereal,” she says.

480 calories, 31g protein

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

tara collingwood
I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds
Tara Collingwood
Expert-Recommended

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

Are you trying to lose weight, but aren’t sure what foods to eat? Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. The Board-Certified Sports Dietitian and co-author of "Flat Belly Cookbook for Dummies" lost 30 pounds and helps her clients develop sustainable habits to lose weight and maintain their results. She recently told us the food swaps that were instrumental in her weight loss.

Refined Grains to Whole Grains

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

Swap: White rice to brown rice or quinoa.

Why it helps: More fiber and protein, which slows digestion and keeps you fuller longer.

Swap: White bread or bagel to 100% whole-grain bread, Ezekiel bread, or a sprouted-grain wrap.

Why it helps: Higher in micronutrients and fiber, better blood sugar control.

Sugary Drinks to Zero-Calorie or Low-Calorie Alternatives

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hot​The Bottom LineShutterstock

Swap: Regular soda, sweet tea, juice to sparkling water (plain or naturally flavored), herbal iced tea, or water with fresh fruit slices.

Why it helps: Eliminates “liquid calories” that don’t fill you up, cuts hundreds of calories per day.

Full-Fat Dairy to Lower-Fat Dairy

Icelandic Provisions Skyr Low Fat Plain Yogurt, Manassas, VA, USA, September 28, 2023​Skyr with Protein Powder and BerriesShutterstock

Swap: Whole milk or heavy cream to 1% or skim milk, unsweetened almond/oat milk, or low-fat Greek yogurt.

Why it helps: Reduces saturated fat and overall calories. Greek yogurt adds extra protein.

Creamy Condiments & Dressings to Lighter Versions

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.​Order Condiments on the SideShutterstock

Swap: Mayonnaise or ranch dressing to mustard, hummus, mashed avocado, salsa, or a vinaigrette made with olive oil and vinegar/yogurt base.

Why it helps: Cuts saturated fat and calories, and many alternatives also add fiber, protein, or antioxidants.

Refined Snacks to Nutrient-Dense Snacks

Spicy,Crispy,Roasted,Chickpeas,With,Paprika,,Curry,And,Hot,ChiliShutterstock

Swap: Potato chips, crackers, candy to air-popped popcorn, rice cakes topped with nut butter, roasted chickpeas, fresh fruit, nuts (portion-controlled).

Why it helps: More fiber, protein, and micronutrients—plus greater satiety per calorie.

High-Calorie Desserts to Naturally Sweet Treats

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

Swap: Ice cream, cake, cookies to frozen banana “nice cream,” Greek yogurt with berries and a drizzle of honey, dark chocolate squares (70% cocoa or more).

Why it helps: You still get sweetness and satisfaction, but with more fiber, protein, and antioxidants.

Restaurant or Takeout Meals to Homemade or “Smart” Delivered Options

Big Mac hamburger menu in McDonald's restaurant. burger​Order Five: HamburgerShutterstock

Swap: Burgers and fries to build-your-own turkey-burger or veggie-burger on a whole-grain bun with side salad; swap fries for a side of steamed veggies or a small baked potato.

Why it helps: You control ingredients, portion sizes, and cooking methods (grilled vs. fried). And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.