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Nutrition & Diet
✓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.

Man Lost 140 Pounds With These 9 Meal Prep Tips

One weight loss warrior shares insight into how he lost weight fast.

Leah Groth
By Leah GrothNov 28, 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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Mo Nasraddin
Copyrights Mo Nasraddin
Leah Groth
By Leah GrothNov 28, 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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Nutrition & Diet

Are you looking for some meal prep tips? Mo Nasraddin is a weight loss warrior, the founder of Weight Loss Paradise, and a social media influencer who shares tips and tricks on how to lose weight and keep it off. In a recent YouTube video, he shares helpful tips on meal prep and how you can use it to lose weight. “I've lost 140 pounds, and so have hundreds of our clients as well, and they've all done it through food, and you can too,” he says. “If you think you're too busy for weight loss, let me show you how to meal prep like a pro and stay on track with your weight loss goals and make it easy and convenient for our stressful American daily lives.”

Make It Easy on Yourself

“The most important thing to understand in any person's weight loss journey is you need to make it easy on yourself. To achieve weight loss, you need to remove the hurdles throughout your day that make it difficult actually to sustain the weight loss that you're going for. And I know you can do it. It just takes some effort and some patience,” he says at the start of the clip.

Remove Access to Processed Foods

Mo Nasraddin.2Mo Nasraddin/YouTube

“The most important thing is what food you're consuming every day,” he points out. “If you can remove those barriers of having access to crappy processed food and you can put those barriers up to make it easier for you not to access that stuff, the best solution is to be consistent for the long run. And if you make it this easy, you will not have issues.”

RELATED: Nutritionists Share 10 Tips for Staying Slim Over Thanksgiving

Remove Bread Products From the House

Mo Nasraddin.3Mo Nasraddin/YouTube

“You can make things low carb by just not having bread products all around your house,” he says. “If I have bread in the house, I want to consume it. That's a natural human function. It is delicious. That is just how it works. I want the dopamine, and you would too. So don't be disappointed in yourself, just understand it's human nature and it's harder to fight, so don't fight it. Remove the processed and the high carbohydrate items from your house.”

Make Lettuce Wraps Instead

Mo Nasraddin.4Mo Nasraddin/YouTube

The next tip? “You can use lettuce wraps,” he says. He notes that you can use them as a replacement for tortillas for tacos and buns for burgers. “Those are such simple, quick meals that you can make at home without having to go back and forth and struggle and cook for hours. That's the best solution for you to be able to lose weight consistently.”

Find Weight Loss Recipes

Unrecognizable woman is looking for recipes in cookbook.Shutterstock

He also recommends having recipes on hand for weight-loss meals. “To be able to have quick and easy meals, there are hundreds of recipes,” he said, sharing the link to his free recipe book that he uses to help his clients lose 30 pounds fast. “We know it's doable, and we know anybody can do it.”

He also recommends cooking up meals that meet a variety of criteria. “I've got a lot of options listed there that are very, very quick to make, easy, simple, and will last a while,” he says.

Use an Air Fryer

Mo Nasraddin.5Mo Nasraddin/YouTube

He also recommends cooking in an air fryer, which enables you to cook fast with little oil. “If you have an air fryer, you can make so many quick snacks and items that are so delicious that can all be made within five to 10 to even 20 minutes,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Make Casseroles

Broccoli,Chicken,Casserole,In,A,Baking,Dish,On,A,ConcreteShutterstock

He also recommends cooking healthy casseroles. “One of my favorite things to do is to cook in a pan,” he says. “We make a big pan of our casserole, we'll put that in the fridge, and then anytime I want it, I turn the oven on, I put it in, it takes 10 to 20 minutes for the oven to preheat and then 20 minutes for it to cook,” he says. “Now I'm consuming a low-carb, healthy, delicious meal full of vegetables and the right macros for my weight loss to continue.”

Don’t Eat Fast Food

Mo Nasraddin.9Mo Nasraddin/YouTube

“What you don't want to do instead is focus on fast food,” he concludes. If you consume it, “then you're going to spike your insulin and create more hunger, which puts you in a bad cycle. So the most important thing is to get rid of the processed items and get items that are quick and easy to make,” he says. 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

Man Lost 140 Pounds With These 9 Meal Prep Tips

Mo Nasraddin
Copyrights Mo Nasraddin
Leah Groth
By Leah GrothNov 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you looking for some meal prep tips? Mo Nasraddin is a weight loss warrior, the founder of Weight Loss Paradise, and a social media influencer who shares tips and tricks on how to lose weight and keep it off. In a recent YouTube video, he shares helpful tips on meal prep and how you can use it to lose weight. “I've lost 140 pounds, and so have hundreds of our clients as well, and they've all done it through food, and you can too,” he says. “If you think you're too busy for weight loss, let me show you how to meal prep like a pro and stay on track with your weight loss goals and make it easy and convenient for our stressful American daily lives.”

Make It Easy on Yourself

“The most important thing to understand in any person's weight loss journey is you need to make it easy on yourself. To achieve weight loss, you need to remove the hurdles throughout your day that make it difficult actually to sustain the weight loss that you're going for. And I know you can do it. It just takes some effort and some patience,” he says at the start of the clip.

Remove Access to Processed Foods

Mo Nasraddin.2Mo Nasraddin/YouTube

“The most important thing is what food you're consuming every day,” he points out. “If you can remove those barriers of having access to crappy processed food and you can put those barriers up to make it easier for you not to access that stuff, the best solution is to be consistent for the long run. And if you make it this easy, you will not have issues.”

RELATED: Nutritionists Share 10 Tips for Staying Slim Over Thanksgiving

Remove Bread Products From the House

Mo Nasraddin.3Mo Nasraddin/YouTube

“You can make things low carb by just not having bread products all around your house,” he says. “If I have bread in the house, I want to consume it. That's a natural human function. It is delicious. That is just how it works. I want the dopamine, and you would too. So don't be disappointed in yourself, just understand it's human nature and it's harder to fight, so don't fight it. Remove the processed and the high carbohydrate items from your house.”

Make Lettuce Wraps Instead

Mo Nasraddin.4Mo Nasraddin/YouTube

The next tip? “You can use lettuce wraps,” he says. He notes that you can use them as a replacement for tortillas for tacos and buns for burgers. “Those are such simple, quick meals that you can make at home without having to go back and forth and struggle and cook for hours. That's the best solution for you to be able to lose weight consistently.”

Find Weight Loss Recipes

Unrecognizable woman is looking for recipes in cookbook.Shutterstock

He also recommends having recipes on hand for weight-loss meals. “To be able to have quick and easy meals, there are hundreds of recipes,” he said, sharing the link to his free recipe book that he uses to help his clients lose 30 pounds fast. “We know it's doable, and we know anybody can do it.”

He also recommends cooking up meals that meet a variety of criteria. “I've got a lot of options listed there that are very, very quick to make, easy, simple, and will last a while,” he says.

Use an Air Fryer

Mo Nasraddin.5Mo Nasraddin/YouTube

He also recommends cooking in an air fryer, which enables you to cook fast with little oil. “If you have an air fryer, you can make so many quick snacks and items that are so delicious that can all be made within five to 10 to even 20 minutes,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Make Casseroles

Broccoli,Chicken,Casserole,In,A,Baking,Dish,On,A,ConcreteShutterstock

He also recommends cooking healthy casseroles. “One of my favorite things to do is to cook in a pan,” he says. “We make a big pan of our casserole, we'll put that in the fridge, and then anytime I want it, I turn the oven on, I put it in, it takes 10 to 20 minutes for the oven to preheat and then 20 minutes for it to cook,” he says. “Now I'm consuming a low-carb, healthy, delicious meal full of vegetables and the right macros for my weight loss to continue.”

Don’t Eat Fast Food

Mo Nasraddin.9Mo Nasraddin/YouTube

“What you don't want to do instead is focus on fast food,” he concludes. If you consume it, “then you're going to spike your insulin and create more hunger, which puts you in a bad cycle. So the most important thing is to get rid of the processed items and get items that are quick and easy to make,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 60 Lbs With 11 High Protein Meals

Kassie Magnusen kassie_beth_
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
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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Are you trying to lose weight? Focusing on eating protein-packed meals will help you achieve your goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a few recent posts, she unveils the meals she cooks to help hit her macros. “What I eat in a day as a mom of 2 down 60 pounds,” she writes in one of them.

Protein Mug Cake

Ingredients: 2 tbsp almond milk, 1 tbsp liquid egg whites, 1/2 scoop vanilla protein powder, 1 tsp PB powder, 1 tsp cocoa powder, 1 tsp regular PB, 1 tsp maple syrup.

Instructions: Mix all ingredients in a coffee mug & microwave for 45 seconds.

Breakfast: Blueberry Protein Oatmeal Bake

Woman eating ripe blueberries, healthy berries.Shutterstock

Instructions: mix 2 cups oats, 2 cups almond milk, 1 tsp vanilla extract, 3 tbsp maple syrup, 2 eggs beaten, 1 tbsp coconut oil, 1/4 tsp salt, 1/4 cup peanut butter, 2 scoops vanilla protein powder in a large bowl.

Add to 8x8 sprayed baking dish, drop in 1 cup blueberries evenly throughout; bake at 375 for about 40 mins or until center is set.

Makes 6 servings.

Lunch: Southwest Chicken & Sweet Potato Bowl

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

Ingredients and Instructions:

  • 4 oz lean ground chicken seasoned with salt, pepper, garlic powder, paprika
  • 85g roasted sweet potato, 1 cup roasted broccoli, 15g avocado
  • Top with 2 tbsp Simply Marzetti southwest ranch dressing.

Snack - Apple & PB Greek Yogurt Dip

Apples with caramel cream cheese dip for Thanksgiving

Shutterstock

150g Oikos Triple Zero Vanilla Geek Yogurt mixed with 1 tbsp PB powder; 1 medium granny smith apple sliced.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Dinner: Cheesy Beef & Rice Skillet

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients: 1 lb lean ground beef seasoned with garlic powder, salt, pepper, cumin, paprika; 1 package (2 cups) microwave brown rice; 1 can diced tomatoes & green chilis; 1/2 cup shredded cheddar; 1/2 cup low-fat cottage cheese.

Instructions: Brown the beef, season, and add the tomatoes/green chilies (don’t drain); add the cooked rice and cheese, simmer until melted (2-3 minutes), then add in cottage cheese & stir.

Makes 4 servings.

Dessert: Protein Cookie Dough

Raw cookie dough with chocolate chips on wooden board

Shutterstock

Buffalo Chicken Wrap

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space

Shutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • 1 whole-grain wrap
  • 4 oz shredded rotisserie chicken
  • 2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • Shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

Taco Bowl

Cooking ground turkey meat in frying pan for a meal prep

Shutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Creatively lit, a fresh raw cube of diced red beef meat prepared for cooking, shot against a dark rustic background with placement to copy the space.

Shutterstock

And in a third post, she shares three more dinner options.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli

(35g protein, 400 cals per serving).

Slow Cooker Salsa Chicken

mexican chili chicken stew

Shutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving)

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving).


And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

He Dropped 135 Pounds 10 Easy Hacks

Alex Solomin
I Lost 135 Pounds by Eating More and Walking
Copyright Alex Solomin/YouTube
Christopher Roback
By Christopher RobackMar 27, 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.

Have you ever felt frustrated watching the scale refuse to budge despite your best efforts? You're not alone. Alex Solomin, a Weight Loss & Fitness Coach with 173K YouTube subscribers, struggled for years before finally discovering what actually works. After making countless mistakes that stretched his weight loss journey to over four years, he finally cracked the code that helped him shed 135 pounds and keep it off. These are the exact strategies Alex still uses daily to manage his appetite and maintain his results. Had he known these simple hacks earlier, he could have reached his goals in half the time. Here are the game-changing tips that transformed his body and can do the same for you.

1. Prioritize Protein for Lasting Fullness

Protein is your secret weapon for weight loss. "Protein is the most satiating macronutrient, which means that if you eat more protein, you're going to be much more fuller for a much longer period of time," Alex explains in his video. When hunger management is your biggest challenge, protein makes the entire process significantly easier.

But not all protein is created equal. "When you're looking at salmon, for example, salmon is absolutely healthy. It's great. However, it's very high in calories because it's high in fat," Alex warns. Be mindful of fat content when selecting protein sources - choose 96-4% ground beef instead of 80-20% to save significant calories while eating the same amount of food.

2. Always Chew Your Protein Instead of Drinking It

While protein shakes are convenient, solid protein keeps you fuller much longer. "If you're trying to pick a protein shake and you have an option between a protein shake and a chicken breast, the chicken breast is a lot better choice because you have to chew it," Alex recommends. "It will digest over a longer period of time. And in that same regard, it's going to keep you fuller for a much longer period of time."

Processed protein digests faster because it's already partially broken down. Whole protein sources require more digestion time, keeping hunger at bay much longer.

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

3. Replace Empty Carbs With Volume-Packed Fruits and Vegetables

" Carbs to me are the easiest food to overconsume calories on," Alex admits. Potato chips, sweets, cookies, and ice cream seem designed to make us overeat without realizing it.

The solution? "I would highly recommend to get most or all of your carbs from fruits and vegetables," Alex suggests. "The biggest reason why you want to choose fruits and vegetables is because of volume eating." The fiber in fruits and vegetables not only keeps you fuller longer but makes it nearly impossible to overconsume calories.

"I can blink and have 500 calories in a little bit of ice cream or cookies. Whereas if I told myself, or I still tell myself to this day that most of my carbs will be coming from fruits and vegetables... I end up getting filled up much quicker and not going over my calories quite as easily," Alex shares.

4. Push Dinner Closer to Bedtime to Eliminate Night Cravings

One of Alex's most unconventional yet effective tips tackles the notorious late-night eating window. "Maybe my dinner ends at 6 PM and I go to sleep at 11 PM. That's five hours of time. That's a five-hour window of opportunity to get hungry and start snacking," he explains.

The hack? "Have your dinner a bit closer to bedtime and don't be scared of having dinner after 7 PM after 8 PM," Alex advises. This simple timing adjustment can cut your snacking window in half, dramatically reducing opportunities for mindless eating.

5. Make Your Final Meal a Protein-Packed Salad

For maximum effectiveness against late-night cravings, combine the dinner timing hack with strategic meal composition. "Make your dinner a giant salad, make it a giant salad with protein," Alex recommends. "This giant salad is going to be very, very voluminous. It's going to be filled with tons of volume of food, is going to be filled with a lot of fiber as well as slow digesting protein."

This powerful combination "will help you almost eliminate late night cravings," according to Alex. Just watch out for high-calorie dressings that can double your meal's calories.

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

6. Switch to Zero-Calorie Sauces and Seasonings

Condiments can silently sabotage your progress. "When you're not mindful of your sauces, your dips, your seasonings, your oils, and you apply them into your current nutrition, you will effectively make weight loss more difficult because you will be filling up your nutrition with calories that do not fill you up," Alex warns.

Look for sugar-free, fat-free, or low-calorie alternatives. "There's G-Hugues. There's also Heinz sugar-free ketchup. There's balsamic vinegar. There is also zero calorie dressings and sauces," Alex suggests. These can save hundreds of calories while making healthy food taste better.

7. Stock Up on Dry Seasonings for Flavor Variety

Eating the same foods repeatedly can lead to diet fatigue and eventual abandonment. Alex's solution? "Stock up on as many different kinds of dry seasonings as possible," he advises. Brands like McCormick and Mrs. Dash offer zero-calorie options that can completely transform basic foods.

"You can make your eggs taste different. You can make your chicken taste different. And it will just make your regular food, again, taste a lot better," Alex explains. This simple hack keeps your taste buds entertained without adding calories.

8. Bring Your Own Food to Work Every Day

This overlooked habit might be the most powerful of all. "I can't even describe to you how important this is and how often overlooked this simple habit is," Alex emphasizes. "If you make it a goal to leave your house and just bring food with you and make it a goal to only eat the food that you bring with you at work, you will lose weight a lot easier."

Without prepared food, you'll likely resort to cafeteria meals, vending machines, drive-throughs, or restaurant meals - all giving you less control over ingredients and calories. Bringing your food creates "an immense powerful feeling of control that you want to maintain as often and as much as possible throughout your weight loss journey."

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

9. Choose Smart, Long-Lasting Snacks

Mindless snacking while watching TV can easily add 800-1000 unplanned calories to your day. Alex's solution? "Choose sugar-free snacks such as sugar-free jello, sugar-free pudding, sugar-free hard candy."

Hard candy is particularly effective because it lasts much longer than chewable options. "Hard candy tastes pretty good, but also you eat it for a long time," Alex explains. "Some hard candy, you will probably eat that piece of hard candy for a few minutes at minimum," compared to chewable candy that's gone in seconds.

10. Never Skip Meals

Counterintuitively, skipping meals often leads to weight gain, not loss. "One of the biggest reasons why people tend to have cravings is because they don't eat that much throughout the day," Alex observes. "They skip meals, especially at work, and they essentially starve themselves up until the time that they get home. And once they get home, anything goes."

While skipping meals seems logical for weight loss, the reality is different. "What's actually going to happen is you will starve yourself for the first three quarters of the day. In the last quarter of the day, you'll come home, you'll binge eat," Alex warns. Aim for at least 2-3 meals daily to keep your system consistently processing food.

11. Stay Constantly Hydrated

Liquids are a simple yet effective tool for managing hunger. "What you should also be doing throughout the day is having a decent amount of liquids. This could be water. This could be seasoned flavored water. This could be coffee. This could be tea. If you want diet soda," Alex recommends, noting his personal preference for Coke Zero.

Keeping liquid in your system throughout the day provides hydration while helping you feel fuller, making weight loss slightly easier over time.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

12. Increase Your Daily Movement (NEAT)

Exercise isn't the only way to burn calories. Non-exercise activity thermogenesis (NEAT) includes all physical movement outside formal workouts. "NEAT plays a very, very vital role in your entire daily or weekly caloric expenditure, much more than people really realize," Alex explains.

Simple activities like cleaning your house, doing laundry, walking to the supermarket, or taking a quick 10-minute walk burn significant calories without requiring extra gym time. "Focus on NEAT, clean the house, do your laundry, clean out your garage, clean out your closet, go for a short 10-minute walk. And that will be extremely beneficial," Alex advises.

13. Make Outdoor Walking a Daily Non-Negotiable

Building on the NEAT principle, Alex recommends making it "a goal to at minimum every single day to make it a habit to walk outside the house." The psychology behind this is powerful - once you step outside, you're unlikely to immediately turn back.

"You will likely spend at least 10, 15, 30 minutes going for a walk, which will burn calories. And if you do this habit every single day, it will burn calories continuously, which will increase your caloric expenditure throughout the week," Alex explains.

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

14. Pause Before Snacking to Break Mindless Eating

Our final hack targets the psychology of cravings. "If you're about to reach for a snack that you feel you want to eat, I would just say pause for like 10, 15, 20 seconds and ask yourself, do I really want to eat this food?" Alex suggests.

This brief pause reveals that most cravings aren't genuine hunger but rather boredom or stress. "Chances are, you're probably just trying to grab this because it's same pattern you've done over however many years. And if you just pause for a little bit, you will find that you're not really hungry," Alex explains. This simple mental reset can prevent hundreds of unnecessary calories.

These 14 strategies helped me drop 135 pounds and still help me maintain my weight today. I'm convinced that applying even a few of these tips will make your weight loss journey dramatically easier and more successful than mine was. Which one will you try first? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make

Liezl Jayne Strydom
Liezl Jayne Strydom/Instagram
Christopher Roback
By Christopher RobackNov 29, 2024
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.

Ever stared at your kitchen wondering what to cook that won't sabotage your weight loss goals? Or felt frustrated when "healthy" meals left you hungry an hour later? You're not alone. Liezl Jayne Strydom, a nutrition enthusiast with 1.2 million followers on YouTube, faced these same struggles before discovering a solution through her own weight loss journey. After documenting her meals in food journals and losing 42 pounds, she's sharing the exact meals that helped her succeed. Keep reading to discover her simple, protein-packed recipes that anyone can make – no fancy ingredients or complicated cooking required.

Your Complete 1,200-1,800 Calorie Meal Plan

"I used to try so many different things, and this is where I wrote all the recipes that I really loved," says Liezl, explaining how she created a customizable meal plan ranging from 1,200 to 1,800 calories. The plan includes dairy-free and gluten-free options, with most recipes easily adaptable for vegans. "If you ate all of this, you'd be getting more than a hundred grams of protein for the day," she notes in her post, emphasizing the plan's focus on satiety.

Smart Morning Start: Five-Minute Protein Breakfast

Liezl Jayne Strydom.6Liezl Jayne Strydom/Instagram

"It's very simple to put together, and it's surprisingly good for how simple it is," Liezl shares about her breakfast routine. Her go-to morning meal features spinach-fried eggs on toast, delivering protein and nutrients in just five minutes. For vegans, she suggests: "You can also use a vegan egg replacer. I like this one because it's exactly the same amount of calories and protein as real eggs."

Power Up Your Morning Coffee

Liezl Jayne Strydom.3Liezl Jayne Strydom/Instagram

"It's probably the easiest iced coffee that I know how to make. It's got seven grams of protein in it," Liezl explains about her morning drink. She recommends using soy milk for its superior protein content: "I really like soy milk at the moment because it's got so much protein in it compared to other plant milk, and it's so much more creamy."

10-Minute Mexican-Inspired Lunch

Liezl Jayne Strydom.4Liezl Jayne Strydom/Instagram

"When I think back to the time when I was trying to lose weight, this is the kind of thing that I would've eaten for lunch a lot," Liezl shares about her Mexican-inspired black bean salad. "It is so quick, and it just hits the spot. It's a very good lunch. You can make it in 10 minutes." The 400-calorie lunch combines black beans, avocado, fresh vegetables, and a measured portion of tortilla chips for a satisfying crunch.

Beat the Afternoon Sweet Tooth

Liezl Jayne Strydom.5Liezl Jayne Strydom/Instagram

"I pretty much always have a sweet tooth after lunch. I just want something sweet," Liezl admits. Her solution? A three-ingredient mango protein smoothie. "This tastes like a milkshake," she says while packing 25 grams of protein. "Having a smoothie is such an easy way to get a lot of protein into a meal, especially if you want it from plant-based sources."

Meal-Prep Magic: Dinner Done Right

Liezl Jayne Strydom.8Liezl Jayne Strydom/Instagram

"I almost always make something very simple for dinner because usually I'm busy working on something in the late afternoon," Liezl reveals. Her solution is smart meal prepping: "What I usually do when I'm making dinner is just make enough for a few servings and then I only have to cook dinner once or twice a week."

Quick and Flavorful Honey Chicken

Liezl Jayne Strydom.7Liezl Jayne Strydom/Instagram

"This is not just going to be any old boring rice and chicken," Liezl promises. She creates a simple honey-sriracha sauce that transforms basic chicken into a crave-worthy dinner. "Meal prepping doesn't always have to be this big whole thing. You can just do it while you're making dinner anyway, it just makes sense."

Smart Evening Snacking Strategies

Liezl Jayne Strydom.9Liezl Jayne Strydom/Instagram

"If you are still hungry after dinner or you stay up late and then you're hungry because you've been up for a long time after dinner, this is a great little snack," Liezl suggests. She recommends hummus with fresh vegetables, explaining, "It's a high protein, high fiber snack before bed and it's very simple. I don't like eating lots of sugary foods before bed."

RELATED: The 8 Best Foods to Curb Cravings and Losing Weight

Flexible Calorie Customization

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"That is how easy it is to customize this meal plan," Liezl explains, breaking down portion adjustments. For 1,200 calories, she suggests sticking to main meals: "You can have the breakfast, the lunch, and the dinner, which are all roughly 400 calories." For 1,800 calories, she recommends including all snacks and drinks while maintaining satisfaction throughout the day.

Make It Work for Your Lifestyle

Liezl Jayne Strydom.13Liezl Jayne Strydom/Instagram

"We're all different. We all need a different amount of calories to lose weight in a healthy way," Liezl emphasizes. She encourages readers to adapt the plan to their needs: "You can mix and match the meals and the snacks from this video and also those ones to get a meal plan with meals that you really like."

Track Your Success

Liezl Jayne Strydom.11Liezl Jayne Strydom/Instagram

"I found a whole lot of my old food journals from when I was trying to lose weight," Liezl shares, highlighting the importance of documentation. She suggests keeping track of successful meals and recipes: "This is where I wrote all the recipes that I really loved." This practice helped her identify what worked best for her weight loss journey and can help you do the same.

Sustainable Habits for Long-Term Success

Liezl Jayne Strydom.12Liezl Jayne Strydom/Instagram

"The thing that I really struggled with was finding lower calorie meals that were still balanced with all the food groups and that didn't leave me feeling hungry," Liezl reflects. Her solution was to create satisfying meals that could be easily maintained in the long term. By focusing on protein-rich, filling foods and flexible meal planning, she developed sustainable habits that led to lasting weight loss success.

The Science Behind Protein and Weight Loss

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"Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction," reports Mayo Clinic. This explains why Liezl's protein-rich meals were so effective for weight loss. The Cleveland Clinic recommends "1 to 1.5 grams of protein per pound of goal weight" for those who exercise regularly, making Liezl's 100+ grams of daily protein align perfectly with expert recommendations.

RELATED: 5 Easy-to-Follow Rules for Cutting Sugar Without Feeling Deprived

Strategic Meal Timing for Better Results

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"Consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management," states Mayo Clinic. This validates Liezl's emphasis on protein-rich breakfasts. The National Institutes of Health adds, "Eating during inactive periods, such as late at night, can disrupt the body's internal clock," supporting Liezl's approach to lighter, protein-based evening snacks.

The Power of Meal Prep in Weight Loss

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"Regular meal preparation is linked to healthier eating habits, increased fruit and vegetable intake, and reduced consumption of processed foods," reports Mayo Clinic. Harvard Health adds, "Preparing meals in advance allows for better portion control, reducing the likelihood of overeating." This scientific backing reinforces Liezl's emphasis on meal prepping her dinner portions.

Setting Realistic Weight Loss Goals

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"A safe and sustainable rate of weight loss is 1 to 2 pounds per week," advises Mayo Clinic. The National Weight Control Registry notes that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year." These statistics highlight why Liezl's balanced, sustainable approach to meal planning works for long-term success.

Balanced Nutrition for Lasting Results

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According to Mayo Clinic, "A balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health highlights that "dietary fiber plays a critical role in weight management by promoting satiety and reducing overall calorie intake." This explains why Liezl's meals combine protein with fiber-rich vegetables and complex carbohydrates.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Stay Hydrated for Better Results

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"Staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness," advises WebMD. This is especially relevant when following Liezl's protein-rich meal plan, as "hydration helps with protein metabolism."

Maintaining Your Weight Loss Success

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The National Weight Control Registry reports that successful weight maintainers share common habits: "engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." These findings align with Liezl's structured approach to meal planning and regular eating schedule.

The Importance of Nutrient Timing

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"Distributing protein intake evenly across meals is crucial for weight loss," states research cited by the New York Post. This validates Liezl's approach of incorporating protein into every meal and snack throughout the day, from her morning eggs to her evening hummus snack. 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 20 Pounds With These 5 Hacks

Jenna_Evelyn6
jennaevelynnn/TikTok
Leah Groth
By Leah GrothMay 18, 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

Jenna Evelyn (@jennaevelyn) is a beauty and lifestyle influencer on TikTok who regularly shares about her weight loss journey. According to Jenna, she lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one of her many viral TikTok videos, she reveals how she lost weight using five simple hacks.

1. Jenna Gained “About 30” Pounds From Drinking Every Weekend and Other Unhealthy Habits

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna, who is currently a college student, reveals that she “probably gained about 20 pounds” while being a freshman in college due to “drinking every weekend, not being in a deficit, not hitting my protein goals, and not working out the right way for my body,” she reveals in her viral video. “Here's what I did to actually lose the 15 to 20 pounds very quickly.”

2. Low Calorie, High Protein Meals

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According to Jenna “food was the biggest thing,” when it came to her weight loss. “I was still eating a lot, but it was low calorie, high protein,” she added. Her “staples” for low cal high protein meals? “Chickpea pasta” and fat free cottage cheese, which she made sauces out of and “used it in everything,” she added. She also ate a lot of ground turkey. “I would make taco bowls,” she said. She also ate chicken and Greek yogurt “all the time” and turkey bacon. “I'd make breakfast sandwiches,” she added. Research supporting amping up protein intake for weight loss. 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.

Related: 12 Steps to Sculpt the Ultimate Chest

3. Weight Training and Pilates

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Jenna maintains that she started losing weight, when she started doing “low impact workouts, like walking dumbbell only lifts, and Pilates,” she said. “Here was my weekly workout split: Monday dumbbell only glutes Tuesday, full body Pilates. Wednesday, back buys, arms, dumbbell only Thursday, Pilates Friday, quad dumbbell, only Saturday cardio.”

4. 10,000 Steps a Day

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Jenna explains that one “huge” component of her weight loss was walking. “Hit your 10,000 steps a day,” she says. “Some of those steps for me before my workouts would come from walking, doing the 12-3-30 workout or the stair stepper.” The 12-3-30 workout involves using a treadmill and walking on a level 12 incline at a speed of 3 for 30 minutes. Experts maintain that it burns more calories than walking fast or even running on a flat surface. And, studies, including a 2018 study published in the journal Obesity, have found that walking around 10,000 steps per day can help you lose weight. But that’s not the only benefit of getting your steps in. 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.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

5. Meal Prep

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Finally, meal prepping and using high quality ingredients, was a key part of Jenna’s weight loss plan. “It was so important that I made enough time to meal prep local, high protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, 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.

💪🔥Body Booster: Walking 10,000 steps a day isn’t only good for your body and losing weight, but your mind. One study linked the daily step goal to a decreased risk of dementia and less cardiovascular disease.

Nutrition & Diet

I Lost 50 Pounds at 50 by Following These Easy Diet Rules

Denise Kirtley fiftyfitnessjourney
Coach Lost 50 Pounds at 50 by Eating These 6 High-Protein Meals
Copyright fiftyfitnessjourney/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 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 lose weight in your 50s? You may need to try a more flexible dietary approach. Denise Kirtley is a 54-year-old transformation coach who looks half her age after rehabbing her approach to diet and fitness shortly after turning 50. In a new social media post, she reveals the dietary changes she made that enabled her to get her fittest figure ever. “I lost 50 pounds in my 50s and have kept it off for almost 4 years now. Here’s what I ate last year to maintain my weight loss,” she writes in the post.

She Has “Cracked the Code”

Here’s the thing…I love food. I look forward to my meals. Over the past four and a half years, I feel like I have finally cracked the code on how to eat in a way that makes me feel satisfied while fueling my workouts so I can become stronger. And most importantly…without feeling deprived.

Her Meals Are Protein Focused

“I have learned to make balanced meals that work for me. All of my meals have approximately 25g to 35g of protein plus a good amount of healthy carbs for energy and the right amount of fat to maintain my goals,” she says.

Her Meals Are “Balanced” and Even Include Processed Foods

“Whenever I post my meals…there’s always a few that criticize any processed food, any sugar, anything that we are told are ‘bad’ foods. I have learned that for me, it’s really about balance. I don’t look at foods as good or bad,” she says.

The “All Or Nothing” Mindset Backfires

“And I have learned long ago that when I fall into a perfectionist, all or nothing mindset…it backfires.

As a former binger and emotional eater, that mindset doesn’t serve me,” she continues.

She Aims for 80/20

“So, I aim for 80% of my diet to be whole natural foods…I eat lots of lean meats, fish, fruits, veggies and grains. I have developed a love for these foods as a result of loving how eating them makes me feel. But I also allow flexibility with 20% of my diet,” she says.

She Even Eats Bread, Chocolate, Pasta, and Protein Bars

This “includes bread (gasp!). I love bread! And chocolate! (Bigger gasp!) I have had a bit of chocolate every day for the past 4.5 years! Every.Single.Day. And the occasional protein bar, bit of pasta, protein powder, veggie meats, etc, etc,” she says. “On vacation or special occasions I have dessert! And even on a very rare occasion, a glass of champagne (few times per year)”

Flexible Eating Makes Her Diet Sustainable

“My working these more flexible foods into my macros has made this a really sustainable and enjoyable way of life for me. If you’re looking for someone that has given up absolutely everything processed or refined, that’s not me. I admire the people I see on here that say they only eat whole foods 100% of the time,” she says.

Rigidity Doesn’t Work for Her

“But as a food lover and someone who struggled with weight ups and downs most of my adult life, it’s all about balance. I know that a life with rigidity around food choices and a future of only chicken and broccoli doesn’t work for me,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Walking Over 50? This Simple 30-Minute Routine Targets Stubborn Fat

Pahla Bowers Pahla B
I Lost Weight After 50 With These Simple Changes
Copyright Pahla B/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 16, 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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✓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.

Middle age brings many changes to our bodies, especially during menopause, when weight seems to stick no matter what we try. Fitness coachPahla Bowers has developed a simple yet effective walking workout specifically designed for women over 50 that combines low-impact movements to target stubborn fat without stressing your joints. This 30-minute routine alternates between walking intervals and targeted exercises that can be done right in your living room, making it perfect for busy days when you need an effective workout without complicated equipment.

The 5-0 Method Makes Weight Loss Simple

"Every single day we do five things that make you say, oh, I had no idea it could be so simple to lose weight at our age," explains Pahla as she introduces her 5-0 method in her post. This approach focuses on five daily habits: eating the right number of calories (not necessarily fewer), drinking enough water (half your body weight in pounds in fluid ounces), maintaining consistent sleep patterns, exercising moderately, and managing your mindset. This combination creates a sustainable path to fat loss that works especially well for menopausal bodies.

One Minute Walking, 30 Seconds Exercise

The workout follows a simple but effective pattern: one minute of walking alternated with 30-second cardio exercises. "Today's workout was really for me to be able to just really enjoy moving my body and not having to think too hard," Pahla shares. You can walk anywhere—around your living room, up and down hallways, or even take the routine outside. What makes this approach so effective is the continuous movement that keeps your heart rate in a fat-burning zone without overtaxing your system.

Your Mindset Is Your Secret Weight Loss Weapon

Perhaps surprisingly, Pahla ranks mindset as the most important factor for weight loss success. "If you truly do not believe you can lose weight, think that you are not losing weight... mindset's number one," she emphasizes during the workout. The routine incorporates a powerful mantra—"I am always on track"—to help shift your perspective about your progress. This positive approach reduces stress hormones that can sabotage weight loss efforts, particularly during menopause when hormonal balance is already disrupted.

Balance Training Burns Fat And Protects Your Future

Throughout the 30-minute routine, many exercises like "speed skaters" strengthen your outer thighs while improving balance. "That is the thing that can keep you from falling over when we're doing lateral moves like this, strengthening your inner and outer thighs," Pahla points out. This focus on balance isn't just about current fitness—it's targeting the areas where fat often accumulates after 50 while simultaneously protecting against falls. "Most older adults actually fall from some kind of a lateral motion," she explains, making these side-to-side movements crucial for long-term independence.

Low-Impact Doesn't Mean Low Results

Just because this workout avoids jumping doesn't mean it's not effective for fat loss. "Just because we are not jumping doesn't mean your heart rate doesn't have some variability here," Pahla reminds participants during the "swimming frogs" exercise. The workout strategically incorporates arm movements that elevate your heart rate while keeping the routine gentle on aging joints. This approach allows you to burn stubborn fat without adding stress to your knees, hips, or back—a common concern for women over 50.

What Really Drives Fat Loss After 50

During the walking intervals, Pahla reveals an important truth about exercise and fat loss. "Exercise is fantastic for your health. It's beautiful for your health. Very, very, very good for you. Does not drive weight loss," she explains. While movement is essential for overall wellness, particularly heart health, nutrition and mindset play bigger roles in shedding pounds. Understanding this helps you approach exercise with the right expectations and reduce frustration when the scale doesn't immediately respond to your efforts.

Water And Sleep: The Unsung Heroes Of Fat Loss

According to Pahla, water and sleep play crucial roles in your body's ability to burn fat. "They don't necessarily speed up weight loss when I'm doing them right, but they definitely slow them down if I'm not hitting my targets," she shares. The 5-0 method recommends drinking half your body weight in ounces of water daily and maintaining consistent sleep patterns. These simple habits support your hormone regulation and metabolism, creating an environment where your body can more efficiently release stored fat.

Make This Workout Work For Your Body

Throughout the 30-minute routine, Pahla emphasizes personalizing the workout to your fitness level. "You, my friends, can always make the workout work for you," she encourages while demonstrating modifications. This might mean slowing down certain movements or reducing range of motion as needed. She warns against pushing too hard just because it feels good in the moment, noting that soreness, fatigue, or plateaued weight loss might indicate your workout isn't truly working for your unique body.

Every Movement Is Moving You Forward

The workout includes fun exercises with names like "clackers," "ding-dongs," and "chicken wing high knees" that make the 30 minutes fly by. "Your track might not look anything like you thought it was going to or like you wish it would, but it is your beautiful, unique, personal track," Pahla reflects during the final exercises. This perspective helps release the pressure of comparing your progress to others. By acknowledging that your journey is uniquely yours—with all its detours and unexpected turns—you can approach fat loss with greater patience.

Cool Down With Forward Thinking

As the workout winds down with gentle stretches, Pahla reinforces the forward-looking mindset that supports long-term success. "You are always on track for a glorious time ahead of you. Independence, being your healthy weight, feeling amazing," she says. Even during the cool-down, the simple arm circles and side steps continue the balance training, reinforcing that every movement contributes to your fat-burning goals. This 30-minute routine isn't just about today's calories—it's building habits that support lasting weight loss.

Start Your Fat Loss Journey Today

This 30-minute walking workout is part of a larger series designed specifically for women over 50, but you can begin with just this single routine. Performing moderate exercise like this consistently delivers better results than occasional intense sessions that leave you too sore to continue. Start where you are, move at a pace that feels sustainable, and remember that being "on track" means showing up for yourself daily. As Pahla says at the end of the workout, "Not only are you always on track, but you always do such a great job." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

7 Diet Hacks for Getting “Toned and Lean” in Your 40s

Julie Clouse
Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common
Copyright julieclouse_/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 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.

Are you struggling to shape up in your forties? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight after 40. In a new post, she reveals a few things that helped her get fit in perimenopause. “Eating habits that helped me get toned and lean in my 40s,” she writes, revealing 7 nutritional habits that helped her achieve her enviable body.

She Increased Her Protein Intake

The first thing she did? Increased her protein intake. “Increasing my protein intake to eat my body weight in grams of protein, has not only improved muscle recovery, but also made me feel more satiated, leading to positive changes in my body composition,” she writes.

She Ate 3 to 4 Large Meals a Day

Eating 3-to 4 large meals a day was also game-changing. “Instead of skipping breakfast or lunch and later binge eating snacks and being behind on protein goals, I now eat larger meals, which helps me avoid excessive snacking and overeating,” she says.

She Ate 80% Whole Foods

“Transitioning to a diet of 80% whole foods (veggies, fruits, lean proteins, whole grains) from one that was not protein focused and a lot of processed foods, has left me feeling energized, with clearer skin, and significantly better overall,” she says.

She Ate 20% of Foods That Fulfilled Her Cravings

She allotted the remaining 20 percent to foods that fulfilled her cravings. “Allowing myself to enjoy 20% indulgent foods like sweets and pizza prevents binging since I’m not completely depriving myself. Do not deprive or call foods off limits, just make them fit in your diet in moderation. Life is so much better with some indulgence!” she says.

She Ate Similar Meals

She also ate consistent and similar meals daily. “Preparing simple, enjoyable meals on repeat saves time and reduces overwhelm, especially if you’re counting macros,” she say

She Fueled Her Body Properly

Fueling her body properly was another game-changer. “For years, I thought I needed to eat less to look toned. But staying in a constant diet state kept me from seeing results. Once I focused on eating enough to support muscle growth, my body composition finally changed. You can’t build a strong, lean body if you’re always under-fueling!” she said.

She Took Creatine Daily

Taking creatine daily was the final helpful habit. “One of the simplest and most effective supplements! 5g of creatine daily helps with muscle strength, recovery, and overall body composition. It also supports energy levels during workouts, making it easier to push harder and build lean muscle,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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