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Nutrition & Diet

Lose Fat Fast Over 40 with These 10 Habits, Says Expert

Making some simple shift will help you lose weight quickly

Leah Groth
By Leah GrothMar 03, 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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Sarah Gearino sarahgearino_coach
Copyright sarahgearino_coach/Instagram
Leah Groth
By Leah GrothMar 03, 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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Nutrition & Diet

Are you over 40 and feeling like weight loss just isn’t possible? That isn’t the case, according to an expert. According to her Instagram bio, Sarah Gearino is a Nutrition, Fitness, & Hormone Expert who specializes in helping women over 40 achieve their fitness goals. In a new post, she explains her expert advice about slimming down. “If I wanted to lose fat fast as a woman 40+ without wrecking my metabolism, here are the 10 things I’d do,” she writes in the post.

Increase Protein Intake

Her first suggestion is to increase your protein intake. “Aim for 30-40g of protein per meal to support muscle mass and satiety. Prioritize lean meats, eggs, fish, & plant-based sources,” she suggests.

Strength Train 4-5x Per Week

Her next tip is to lift weights four to five times per week. “Focus on progressive overload with compound movements (squats, deadlifts, presses). More muscle = better metabolism,” she says.

Walk 8,000-10,000 Steps Daily

It’s no surprise that walking – 8,000 to 10,000 steps per day – is also on her list. “NEAT (Non-Exercise Activity Thermogenesis) is one of the biggest fat loss drivers without stressing your body. I got a walking pad and swear by it!” she says.

Prioritize Sleep (8-9 Hours)

Getting sleep – eight to nine hours per night – is also helpful. “Poor sleep wrecks hormones (cortisol, insulin, ghrelin) and increases cravings. Create a wind-down routine, avoid screens an hour before bed, and take magnesium,” she says.

Stop Starving Yourself

Starving yourself won’t help you lose weight in the long run. “Undereating = metabolic slowdown and muscle loss. A small 15-20% calorie deficit (not drastic cuts) is more sustainable,” she writes.

Balance Blood Sugar & Cook All Meals

Keep your blood sugar balanced and ensure healthy eating by cooking for yourself. “Eat protein + fiber + healthy fats at each meal to avoid crashes and cravings. Use blood sugar hacks such as eating fiber first,” she suggests.

Cycle Carbs Based on Activity

You should also practice carb-cycling based on your workout. “Higher carb on strength training days (sweet potatoes, fruit, cassava). Lower carb on rest days (but still get fiber-rich veggies),” she says.

Manage Stress/Cortisol

Managing stress and cortisol levels plays a significant role in fat loss. “Chronic stress keeps cortisol high, leading to belly fat storage. Daily deep breathing, walks, adaptogens, and magnesium help,” she says.

Prioritize Strength Over Endless Cardio

Put your focus on strength training over cardio. “Too much cardio can burn muscle & slow metabolism. 2 short 15 min HIIT sessions/wk are great for fat loss without excess stress,” she says.

Properly Fuel Pre & Post-Workout

Make sure you fuel your body before and after exercise. “Eat protein + carbs before & after workouts to preserve muscle & improve recovery. Fasted workouts can backfire if stress is already high. In the least, drink BCAA’s before & after if you don’t want to eat,” she says.

Surround Yourself with Like-Minded People

One last suggestion? “Surround yourself with like-minded people who have the same goals. This goes a long way,” she promises. 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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Nutrition & Diet

Lose Fat Fast Over 40 with These 10 Habits

Sarah Gearino sarahgearino_coach
Copyright sarahgearino_coach/Instagram
Leah Groth
By Leah GrothMar 03, 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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Are you over 40 and feeling like weight loss just isn’t possible? That isn’t the case, according to an expert. According to her Instagram bio, Sarah Gearino is a Nutrition, Fitness, & Hormone Expert who specializes in helping women over 40 achieve their fitness goals. In a new post, she explains her expert advice about slimming down. “If I wanted to lose fat fast as a woman 40+ without wrecking my metabolism, here are the 10 things I’d do,” she writes in the post.

Increase Protein Intake

Her first suggestion is to increase your protein intake. “Aim for 30-40g of protein per meal to support muscle mass and satiety. Prioritize lean meats, eggs, fish, & plant-based sources,” she suggests.

Strength Train 4-5x Per Week

Her next tip is to lift weights four to five times per week. “Focus on progressive overload with compound movements (squats, deadlifts, presses). More muscle = better metabolism,” she says.

Walk 8,000-10,000 Steps Daily

It’s no surprise that walking – 8,000 to 10,000 steps per day – is also on her list. “NEAT (Non-Exercise Activity Thermogenesis) is one of the biggest fat loss drivers without stressing your body. I got a walking pad and swear by it!” she says.

Prioritize Sleep (8-9 Hours)

Getting sleep – eight to nine hours per night – is also helpful. “Poor sleep wrecks hormones (cortisol, insulin, ghrelin) and increases cravings. Create a wind-down routine, avoid screens an hour before bed, and take magnesium,” she says.

Stop Starving Yourself

Starving yourself won’t help you lose weight in the long run. “Undereating = metabolic slowdown and muscle loss. A small 15-20% calorie deficit (not drastic cuts) is more sustainable,” she writes.

Balance Blood Sugar & Cook All Meals

Keep your blood sugar balanced and ensure healthy eating by cooking for yourself. “Eat protein + fiber + healthy fats at each meal to avoid crashes and cravings. Use blood sugar hacks such as eating fiber first,” she suggests.

Cycle Carbs Based on Activity

You should also practice carb-cycling based on your workout. “Higher carb on strength training days (sweet potatoes, fruit, cassava). Lower carb on rest days (but still get fiber-rich veggies),” she says.

Manage Stress/Cortisol

Managing stress and cortisol levels plays a significant role in fat loss. “Chronic stress keeps cortisol high, leading to belly fat storage. Daily deep breathing, walks, adaptogens, and magnesium help,” she says.

Prioritize Strength Over Endless Cardio

Put your focus on strength training over cardio. “Too much cardio can burn muscle & slow metabolism. 2 short 15 min HIIT sessions/wk are great for fat loss without excess stress,” she says.

Properly Fuel Pre & Post-Workout

Make sure you fuel your body before and after exercise. “Eat protein + carbs before & after workouts to preserve muscle & improve recovery. Fasted workouts can backfire if stress is already high. In the least, drink BCAA’s before & after if you don’t want to eat,” she says.

Surround Yourself with Like-Minded People

One last suggestion? “Surround yourself with like-minded people who have the same goals. This goes a long way,” she promises. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Habits That Transform Women's Bodies Over 40

FITBODY with Julie Lohre
Copyright Julie Lohre/YouTube
Christopher Roback
By Christopher RobackMar 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Do you find yourself struggling to maintain the fitness level you once had? You're not alone. Julie Lohre, with over 20 years of experience as a Female Fitness Expert and pioneer in Online Personal Training for Women, has developed practical strategies specifically for women over 40. Through her popular FITBODY YouTube channel, Julie has helped thousands of women transform their bodies and reclaim their confidence. "Having just turned 50 this year, I wanted to share these science-backed action steps that can help you get in the best shape of your life," says Julie. Read on to discover five powerful strategies that go beyond typical gym advice—you won't want to miss the game-changing fifth tip.

1. Embrace HIIT Cardio for Maximum Results

High-intensity interval training (HIIT) offers a time-efficient approach to cardio that's particularly beneficial for women over 40. This method alternates between short bursts of intense exercise and low-intensity recovery periods. "HIIT is a powerful strategy that can drastically improve your cardiovascular health, enhance insulin sensitivity, and facilitate fat loss—especially that stubborn subcutaneous fat that traditional routines miss," Julie explains in her post.

A typical HIIT session might include 30 seconds of sprinting followed by a minute of walking or slow jogging, repeated for 10-20 minutes. According to Julie, "Research shows this method is highly effective for women and produces better fat loss results compared to long-duration, low-intensity cardio workouts." The flexibility of HIIT means you can incorporate it into various activities like cycling, running, or using an elliptical machine.

2. Practice Mindful Eating

Happy mature mother and adult daughter woman in aprons eating homemade sandwiches at table, having breakfast, lunch while cooking in kitchen together, laughing, talking, enjoying culinaryShutterstock

Many women over 40 struggle with cycles of overeating and undereating that disrupt metabolism. Mindful eating offers a solution by reshaping your relationship with food. "Mindful eating isn't about restricting certain foods or following strict rules," Julie shares. "It's about being fully present and engaging with the eating experience, understanding both the physical and emotional cues that influence your food choices."

Research indicates this approach significantly reduces impulsive eating behaviors. Julie recommends starting with small, manageable steps, such as eating without distractions. "In our busy lives, we often eat while scrolling through our phones, working at our desks, or watching TV," she notes. "This leads to mindless eating where you're not aware of how much or what you're actually consuming."

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

3. Put Your Fork Down Between Bites

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.7 Fat Loss Benefits of the 5:2 and Fast 800 Diets by Michael MosleyShutterstock

This simple habit can make a remarkable difference in your eating patterns. "Putting down your fork between each bite slows down your eating pace," Julie advises. "It takes about 20 minutes for your brain to register fullness, so slowing down gives your body enough time to recognize when you're actually full."

Julie suggests engaging all your senses during meals. "Before sitting down to eat, I take a moment to appreciate the appearance and smell of my food," she says. "Taking a deep breath sets the right frame of mind and helps you enjoy your food more." Paying attention to texture and flavor makes meals more satisfying, even when eating less.

4. Incorporate Strength Training

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Strength training counteracts the natural decline in muscle mass that occurs with age. "Maintaining muscle isn't just about aesthetics," Julie emphasizes. "Strength training is crucial for preserving metabolic rate and overall functional strength, which significantly impacts quality of life."

Research indicates that regular strength training not only helps maintain muscle mass but also supports a healthy metabolism. "As we age, our metabolism tends to slow down, making it easier to gain weight even if we're eating the same calories," Julie explains. "By including strength training in your routine, you keep your metabolism strong and build muscle, burning calories more efficiently every day."

Julie recommends beginning with three weekly strength training sessions, increasing to four to six sessions for more advanced practitioners. "Strength training doesn't just mean lifting weights," she points out. "It can involve any kind of resistance, including bodyweight exercises, bands, or weight machines."

5. Use Progressive Muscle Relaxation Techniques

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Progressive Muscle Relaxation (PMR) offers a strategic approach to reducing stress and anxiety, which can undermine health and well-being. "The benefits of PMR are particularly compelling for women wanting to achieve body recomposition—losing fat while gaining muscle," Julie says. "It helps manage stress, decrease physical tension, and improve sleep quality."

PMR works by systematically tensing and relaxing different muscle groups throughout the body. "This technique helps you recognize the sensations of both tension and relaxation," Julie explains. "That awareness makes it easier to maintain a relaxed state in day-to-day activities."

To practice PMR, Julie recommends starting at the end of your day, beginning with your feet and working up to your face. "For each muscle group, tense the muscle tightly as you breathe in deeply for about five seconds, then relax and release the tension as you breathe out," she instructs. "The contrast between tension and relaxation helps your body recognize and release tension as it occurs."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Conclusion

Portrait of active mature woman training on stationary bike workout in gymShutterstock

Getting and staying fit over 40 doesn't have to be complicated. By implementing these science-backed strategies—HIIT cardio, mindful eating, slowing down while eating, strength training, and progressive muscle relaxation—you can achieve remarkable results. "These aren't just temporary fixes," Julie assures. "They're sustainable practices that can help you maintain fitness for years to come." Start with one strategy today and gradually incorporate the others for a comprehensive approach to fitness after 40.

Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 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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Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. 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

Coach Reveals Top Tips to Lose Weight Over 50

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothFeb 25, 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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Are you over 50 and struggling to lose weight? You might need to face some “hard truths” and make some changes to your routine, according to an expert. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she reveals the truth about losing weight after menopause. “At 59 here are my top tips to losing weight after 50,” she says, admitting they are “probably not what you think.”

There Are No Quick Fixes

“There are no quick fixes,” she writes. “The truth is I don’t have a magic wand and neither does any other fitness trainer. The results are up to you. So many people quit way too soon due to unrealistic expectations. It’s not your fault. The fitness industry is full of lies and half truths in order to get you to pull out your wallet. Real change takes time sometimes months and even years, depending on where you’re starting from. Get a program from a qualified source, be patient and stick with it.”

It’s Going to Be Hard

“It’s going to be hard,” she continues. “Big changes in life are hard won. Nothing worth doing is easy and losing weight is no different especially over 50. If you’re doing it right, it’s going to be hard, especially in the beginning while your body gets used to the feeling of getting out of your comfort zone. If you’re following a program that incorporates progressive overload, it’s probably never going to be easy, but I assure you if you stick with it, you will learn to love that feeling of being challenged.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Will Have to Make Lifestyle Changes

“It’s probably going to require a few lifestyle changes and you may not like them all,” she says. “I’ve had many clients say to me. I’m going to do the fitness part, but I don’t wanna change my lifestyle. I like having a drink in the evening and I don’t want to track my food. That’s great, but that’s not gonna get you results. If you really want big changes, you have to make big changes and that’s probably gonna mean changing some of your habits that are out of alignment with your goals and replace those with new healthy habits.”

Consistency Over Perfection

“Consistency is more important than perfection,” is her final tip. “You don’t have to be perfect, (god knows, I am not) but you do have to be consistent. Slow and steady wins the race. You can’t show up one day and then skip a bunch of days because you’re not feeling it. You need to show up every day in some form or another. If you do that, I promise you those results will come in time.”

She Also Started Strength Training

In another recent post, she revealed how she lost 15 pounds and got into the best shape later in life going “full ninja on belly fat.” The first thing that worked to blast belly fat was, unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

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

She Also Started Moving “A Lot More”

She also started moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

“Start a food journal and preferably track your food through tracking app,” she continued about habit number four. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

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

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

How to Lose Weight Fast for a Special Occasion, According to an Expert

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Leah Groth
By Leah GrothJun 24, 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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Looking to lose weight fast? Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her many viral videos she shares tips on how to lose weight and get into the best shape of your life. In one of them, she revealed a few ways to lose weight fast – in both sustainable and unsustainable ways. “If you want to lose weight fast for a special occasion, here's exactly what you need to do,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her approach.

Intermittent Fast and Cut Out Fast Food

@project.s.lifestyle

How to lose weight FAST for a special occassion #weightlosscoach #weightlossforwomen #weightlosstips

The first thing you need to do? “Cut out all fast food and limit your eating window from 12:00 PM to 6:00 PM and only have two meals within that time frame,” she says.

Related: Blogilates Creator Cassey Ho Reveals Abs in “Fairytale” Running Shorts

Run a Mile a Day and Do 10 Minutes of Ab Work Daily

Female going for a early morning run.Shutterstock

Next up, exercise. According to Soraya you need to “run a mile a day and do 10 minutes of abs right before bed.”

Weigh Yourself Daily

Low Section Of Woman Standing On Weight ScaleShutterstock

Finally, “number three, weigh yourself every single day in the morning to keep track of your daily progress,” Soraya says.

If You Do That, You Will Lose Weight, But Likely Gain It Back

Soraya_project_s_lifestyle2project.s.lifestyle/TikTok

“Now, if you do this, you will lose weight fast, but you know what else? At some point you're going to get overwhelmed, exhausted, have overwhelming cravings, go right back to old habits and regain the weight, if not even more weight,” she continues. “On top of that, it'll worsen your relationship with food and create a really toxic relationship with the scale. So forget all that,” she says.

Calorie Deficit with Foods You Enjoy

Healthy diet plan for weight loss, daily ready meal menu. Woman using meal tracker app on phone while weighing lunch box cooked in advance on kitchen scale. Balanced portion with dish. Pre-cookingShutterstock

“If you want to lose weight and actually keep it off for good, here's what you need to do,” she continues, offering a few healthier weight loss methods. “Number one, eat in a healthy deficit and include foods that you actually enjoy,” she says.

Work Out Three to Four Times a Week

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

“Number two, get three to four workouts in per week,” Soraya says, adding that you need to strength train.

Walk 30 Minutes a Day

Woman walking cross country and trail in autumn forestShutterstock

“Number three, walk 30 minutes every day,” she concludes.

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

RDN Says: Thumbs Up

tara_collingwooddietdivatara/Instagram

Collingwood says that Soraya’s advice “is very practical and not extreme,” and overall, gives it a thumbs up. “Incorporating walking, exercise, strength training, etc. along with reducing calories makes perfect sense,” she says. However, “there is no need to do abs right before bed…any time of the day will work.” She also likes that she is encouraging eating foods you enjoy. “She isn’t really giving major guidelines around portions or frequency, so some people might have a hard time with knowing exactly how much they can eat and still lose weight. She is encouraging only a 6 hour eating window which is pretty strict. I tend to recommend at least an 8 hour window and more like a 10-12 hour window of fasting each day.”

💪🔥Body Booster: The less restrictive a weight loss diet you commit to, the more likely you are to stick to it.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

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

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” 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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