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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.

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

McKenna Olsen reveals the healthy habits that transformed her body.

Leah Groth
By Leah GrothOct 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothOct 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

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

1. Grocery Shopping and Meal Planning

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

2. Packed Snacks When on the Go

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

3. Started Eating Breakfast

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

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

4. Started Paying More Attention to Carbs and Fat

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

More Tips? Don’t Drop Calories Too Fast

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

RELATED: Drop Belly Fat Fast with These 11 Super Nutrients

Don’t Go Overboard with Cardio

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

Monitor Your Fat Loss Rate

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

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

Find a Professional to Help

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

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Nutrition & Diet

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

McKenna_Olsen_mckennahenrie2
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothOct 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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

1. Grocery Shopping and Meal Planning

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

2. Packed Snacks When on the Go

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

3. Started Eating Breakfast

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

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

4. Started Paying More Attention to Carbs and Fat

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

More Tips? Don’t Drop Calories Too Fast

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

RELATED: Drop Belly Fat Fast with These 11 Super Nutrients

Don’t Go Overboard with Cardio

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

Monitor Your Fat Loss Rate

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

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

Find a Professional to Help

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

Nutrition & Diet

I Lost 40 Pounds in 4 Months With These Simple Tricks

Brenda_Lizard
brenda.lizalar/Instagram
Leah Groth
By Leah GrothMay 04, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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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.

Brenda Lizard is a weight loss influencer who goes by the TikTok handle @brenda.lizard. In two of the many viral videos discussing her massive and rapid weight loss — she lost 40 pounds in just under four months — she reveals a few simple tricks that helped. And, a few of them might surprise you.

1. Brenda Decided to Change Her Lifestyle After Learning She Had Pre-Diabetes

@brenda.lizard

Replying to @evelynn How i lost weight 🙂 Comment if you need clarification or DM me on insta and I’ll respond to you quicker there #gymtok #greenscreenvideo #greenscreen

Brenda prefaces the video by confessing that she is not a professional. “This is just what I did and what worked for me,” she said. She also revealed that she “decided to change” her lifestyle for health reasons, namely after she got a breast reduction and discovered she had pre-diabetes during the blood work. “So obviously I had to make a change for my own health,” she said.

2. First, She Changed Her Diet

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

The “biggest thing” for Brenda was changing her diet, because after getting her breast reduction she couldn’t exercise for two months. “I couldn't lift anything over 15 pounds, so it was all my diet,” she said. Instead of going on a “specific diet like keto or whatever” she went on a calorie deficit, “which basically you're counting your calories.” She calculated how much she needed, inputting her age, weight, and height, and then figured out how many calories she would need to cut to lose one pound a week, which came out to 1,670 calories per day. For breakfast she ate overnight oats or an egg spinach omelet. “I love cottage cheese and cottage cheese is what's gotten me through a lot,” she added. For lunch she would eat tuna salad, chicken wraps, and “just regular chicken salads with a side of something.” She still ate out on occasion. “So if I were to go to Wingstop, I would still mess up some wings, but instead of getting regular fries, I'd get sweet potato fries. If I went to In-N-Out, I would still get a double double, but I'd get it lettuce wrapped,” she revealed. “I never felt miserable throughout this whole entire process just because I would eat what I wanted. And at home, I don't necessarily count my calories If I make my food at home, only if I'm going out to eat, that's when I do start counting my calories,” she added.

Related: The 13 Secrets for Building Powerful Legs

3. Second, She Started Doing Cardio

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

Once able to start doing cardio, she started seeing the most weight loss, “and don't think it's extreme cardio,” she said. “I've always been an early bird, so I've always woken up six in the morning to eight in the morning, the latest. And I would go get up, and then I would go on runs, jogs, I take my dog out. We bonded a lot throughout this entire process, and I would go on hikes.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

4. Third, She Joined a Gym and Used the StairMaster

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

She also got a gym membership at LA Fitness, “and I just go there to use a StairMaster,” which she says “is a must.” Recently, the "25-7-2" StairMaster workout went viral, with people boasting about the weight loss benefits. It involves jumping on the stair-climbing machine, setting it to level 7, and climbing for 25 minutes. Does it actually work? "Any new stimulus will burn more calories at first, but your body will always adapt to whatever stimulus you're doing," Katie Kollath, ACE CPT and cofounder of Barpath Fitness, previously told our sister website Eat This, Not That! "So, if you want to continue to burn more calories after a couple of months doing this workout trend, you will either need to increase activity elsewhere or do the StairMaster workouts for longer."

Related: 10 Ways to Eat for Abs

5. And Fourth, She Started Lifting Weights

@brenda.lizard

Replying to @Brenda DM me on insta or comment if you need clarification!!! #gymtok #weightloss

Once cleared by the doctor, she started lifting weights. And, for anyone who is starting to lift, she warns against putting too much emphasis on the numbers on the scale, as “muscles are heavier than fat.” To warm up, she would jog to the gym or go on the treadmill for ten minutes. She would also do more cardio – a little over a mile of walking, jogging, and sprinting – post lifting. Then, she would take a quick water break and “hit up” the StairMaster, her “favorite” workout. “I go on it for 15 minutes. I'd range from level four to six, sometimes seven,” she said. While first “scared” of the dumbbell area, she says she learned how to lift by watching tutorials on her phone or getting help from other people at the gym. “No shame at all. I didn't know what I was doing at first, and there's times that I still don't know what I'm doing, but I just go and I say YOLO, and I watch my little TikTok tutorials on how to do my form and stuff,” she concluded.

💪🔥Body Booster: Incorporating a StairMaster workout into your routine can help you lose weight. Just make sure to continue increasing intensity as time goes on.

Nutrition & Diet

She Lost Her First 10 Lbs by Doing 4 Things

She Lost Her First 10 Pounds by Doing These 4 Things
Copyright rythewildchild/Instagram
Leah Groth
By Leah GrothJan 15, 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 trying to get started on your weight loss journey? Doing a few simple things can be exactly what you need to jumpstart the process, claims one woman who is currently in the process of losing big. Ryan Shedrick is a social media influencer who is detailing her 100-pound weight loss on her Instagram account. In a recent post, she revealed the four habits that helped her drop her first 10 pounds. “I’ve lost my first 10 lbs on my journey to losing 100lbs and here are the things that are working!” she writes in the Instagram post.

Just 23 Minutes of Exercise Per Day

Keep your workouts short but consistent, says Ryan in her post. "23 minutes of exercise a day. That's all! I have committed to doing the @theladiesedgeofficial workouts 5 days a week, and while they are kicking my back, they are making me feel so strong and capable again. They are fast, impactful, and fun!" she writes.

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

Sticking to a Low Calorie/High Protein Diet

Next, there are two main things you need to tailor your diet around. "Sticking to a low calorie/ high protein diet and not letting anything else get in my head. This is something I know I can do and maintain because I'm not restricted, and I'm not missing out. Keeping my focus on what I can control and stick to is making a huge difference," she writes.

Celebrating Every Win

Third, don't overlook your victories – even when they are small. "Celebrating every damn win! Celebrating getting through a hard workout. Losing my first 10 lbs. Showing up every day. Becoming more kind to my body. This is all worth celebrating and keeps me in a positive attitude," she says.

RELATED: Lose 25 Pounds in 10 Weeks by Doing These 7 Things

Daily Supplements

Lastly, she claims that her daily supplements are game-changing. "I drink them every single morning, and these things have made a huge impact. Curbing cravings, giving me the boost of energy and drive to get my workout done, keep me from getting sick, and boosts my mood!" she writes.

Self-Love Is Key

In another post, she explains why she is on a weight loss journey. "As a 42-year-old, plus-size woman who is on a journey to losing 100 lbs…. I told myself that THIS TIME, I'm gonna wear the cute clothes NOW. NOW!! I'm done with the idea that I will only be worth wearing cuter workout clothes once I lose 20, 40, 60 lbs," she writes. "I'm worth of that NOW. My journey this year is about working hard… but loving myself every damn step of the way! I hope this finds the women who needed to hear this message today. That YOU ARE WORTHY right now, in this moment! So wear cute clothes, boo!" And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

Sadie_Chartrand_Slim_Sadie_Coaching5
Copyright Slim Sadie Coaching/YouTube
Leah Groth
By Leah GrothNov 12, 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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✓Evidence-Based

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

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

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

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”

She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Went From 3XL to XS and Lost 120 Pounds in Naturally

Meredith_Hutson8
GET FIT WITH MER/Facebook
Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Meredith Hutson is a TikTok influencer with over 674,000 followers who goes by the handle @_getfitwithmer. She has built a following for her incredible weight loss journey story, going from 256 pounds to 136 pounds in two years. She shares all the diet, fitness, and mental health tips that have been instrumental along the way. Here is what motivated Meredith to change her life once and for all, and a few of the things she did to lose 120 pounds naturally.

1. Meredith Hutson Was Motivated to Lose Weight After She Got Engaged

@_getfitwithmer

3 years ago today I changed my life #weightloss #weightlosstransformation #weightlossjouney #myjourney #tiktok #weightlossprogress #gymtok #motivation

Meredith’s weight loss journey started shortly after getting engaged in August 2019. According to the influencer she went shopping for a wedding gown but couldn’t find one that fit her. So, she decided to lose weight.

Related: 12 Ways to Turn Your Dadbod Into a Fit Bod

2. She Lost 120 Pounds in Two Years

@_getfitwithmer

I wish I tried harder and gave myself more of a chance all those years before I did. I wish I had the support, the motivation and the willpower to keep going back then. “I wish” was something I said every time I thought about losing the weight. Self doubt is something I talk about SO often with my clients because it’s THE thing that blocks you from starting AND committing to your journey. You have to block out the noise of thinking you can’t do this because your thoughts & your mindset will ultimately determine if you make it to the end. This weekend I challenge you to set yourself up for success - take a step into the right direction. Do what you need to do to make it happen. Don’t second guess yourself - just do it. You got this babes 🤍 #weightloss #weightlosstransformation #foryourpage #weightlossmotivation #weightlosscommunity #weightlosscoach

Prior to her wedding in November 2020 she lost a whopping 50 pounds – in just 15 months. After her wedding she lost another 70 pounds. She maintains she did this with a few simple changes: She started tracking her macros and calories and also weight and strength training.

3. She Wants People to Know That She Understands the Struggle

Meredith_Hutson2GET FIT WITH MER/Facebook

“Before you give up or just accept the fact you will struggle with your weight forever..I need you to first know I felt that exact same way. I never thought I’d have the discipline, the knowledge or the confidence to stay true to my goals. I never could stay with it in the past and nothing ever seemed to work so why did I think this time would be different?” she writes in one of her viral posts.

Related: I'm a Weight Loss Coach and Here Are 4 Ways You Can Lose 10 Pounds in 30 Days

4. Change “Isn’t Fun” But “You Can Accomplish Anything,” She Says

@_getfitwithmer

Starting can be scary and if there’s anyone that gets that it’s me.. Starting was so scary to me because of all the failed attempts I’ve made in the past and the feeling of that kept me from trying again for years. I reached my ultimate heaviest when I gave up on trying and all the years that pasted by made not only my physical health suffer but my mental health as well. Living in a life you aren’t really living in isn’t worth fighting for! You are worthy of doing all the things you want in life and if starting is one of them then don’t hold yourself back. If guidance is what you need then I’m right here my love, it’s what I’m passionate about and what I live and breathe. Regardless of the steps you make today I want you to make each one count. Today will always be the best day for you to start. That’s from someone who did all of this because of not hesitating and just DOING! 🤍 #weightloss #weightlossmotivation #weightlossjouney #weightlossadvice #weightlosscoach #weightlosscommunity #fitnessmotivation

“I spent years of my life in that mindset and instead of making a change I continued to stay in the same place, doing the same things that only made things harder on me. 🥺 Change isn’t fun and just like anything in life it’s an adjustment but I can promise you this you CAN accomplish anything you set your heart & mind on,” she says.

5. People Always Ask About Her Diet

Meredith_Hutson7GET FIT WITH MER/Facebook

One of the things she had to change is her diet. “Meredith, what did you eat to lose 120 pounds? What was it that you were eating?” her followers always ask.

6. She Eats Ground Beef, Black Beans, and Cheese Daily

@_getfitwithmer

we keep it simp #weightloss #weightlosstransformation #weightlossmotivation #weightlossrecipes

“Listen, would you eat what I would eat?” she responded. “Because right now I'm eating ground beef.” She revealed that she consumes a high protein meal every single day, consisting of eight ounces of ground beef, one-half can of black beans, and some shredded cheese.

7. She Says Consistency Is Key

Meredith_Hutson5GET FIT WITH MER/Facebook

She wasn’t quite as confident that her followers would be fans. “Would you eat that?” she asked. “Like I'm actually really curious. “Not only am I eating this, but I've eaten this every single day for like a good solid two weeks. I like it, but it isn't extravagant by any means.”

8. How Protein and Meal Planning Help You Lose Weight

@_getfitwithmer

How did creating new habits help me lose 120lbs, along with changing my life in the process? ✨ Something I need you to know first is every single one of these were changes I personally made that got me here. It’s honestly mind blowing how much changing your lifestyle can do for you in your life. Never in a million years did I think cooking from home, waking up early, watching less tv, moving my body more, reading instead of scrolling and speaking kindly about myself could do for my life. I get emotional thinking about how I used to live my life compared to how I do now. Looking back I wasn’t “living” at all and it’s the reason why I found myself feeling unfulfilled & just lost in this world. You have the power to become anything you want. Look at what you do from the moment you wake up - how are you starting the day and how are you ending the day? What changes could you make now that will help you grow and become who you are meant to be in 2024? Apply yourself - give it everything you have and know I’m here to remind you that these changes aren’t impossible. Your life is whatever you make it to be. 🤍 #weightloss #2024goals #newyeargoals #weightlosstransformation #weightlossmotivation #weightlossinspiration #2024weightlossgoals #2024fitnessgoals

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. Meal planning is also a great research-backed weight loss hack. One, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

9. These Other Healthy Habits Also Helped Her Lose Weight

Meredith_Hutson6_getfitwithmer/TikTok

Other healthy habits she has incorporated? She went from “eating fast food” to cooking at home, from “sleeping in late” to waking up early, and from watching tv to moving her body, she revealed in another video. She also reads more, goes on adventures on the weekends instead of drinking, and practices positive affirmation.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

10. An RDN Weighs In

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We asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics. “I love that she didn’t let the ‘I couldn’t stick with it in the past and nothing works’ mantra get her down and she tried again and was successful this time,” she says. “It sounds like she really took control of her not so healthy habits and decided to make a huge change in many areas of her life.” She also agrees that finding healthy meals you like and sticking to them as long as you want is a great idea, and is totally supportive of black beans, cheese, and ground beef. “Black beans are one of the healthiest foods around: Fiber, protein, high antioxidants, high in B Vitamins,” she says. “Cheese of course has calcium and protein. Ground beef is really nutrient dense and hopefully she was choosing the lean beef and draining any extra fat.”

💪🔥Body Booster: Finding protein-rich meals you love will help you lose weight while feeling satisfied, according to research.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Leah Suzanne
By Leah SuzanneApr 25, 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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
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Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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