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Nutrition & Diet

5 Proven Tips for Men Over 50 to Eliminate Stubborn Belly Fat

Follow these crucial habits to blast belly fat.

Leah Groth
By Leah GrothSep 08, 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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Gary_Walker_Live_Anabolic25
Live Anabolic/Youtube/Shutterstock
Leah Groth
By Leah GrothSep 08, 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:
Nutrition & Diet

Are you struggling to get rid of body fat after 50? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos, he reveals five easy ways, or “foundations,” for men over 50 to blast belly fat. “These foundations are your key to unlocking the body you've been striving for,” he says in the clip. “I'm going to give you five foundations that always work and are necessary if you wanna reach your target so fast enough because we're diving headfirst into the five essential secrets that will finally help you conquer your weight loss goals.:

There’s a Lot of “Confusion” About How to Lose Belly Fat After 50

“Ever find yourself staring at the mirror wondering where that stubborn belly fat came from after hitting the big 5-0? Well, you're not alone,” he says at the start of the clip. “There's a lot of confusion about what to do to lose belly fat after 50.”

1. Have a Structured Meal Plan

Close-up Of Pen With Meal Plan FormShutterstock

The first “crucial” foundation is having a structured meal plan. “Having a plan in place is like having a roadmap for your weight loss journey,” he says. “Now, why is this important? Well, think about it this way. If you don't have a clear plan, it's like navigating through a maze with a blindfold. You're just guessing your way through it. But with a meal plan, you're taking control of your nutrition and ensuring you're on the right track.”

Here’s How to Divide Your Plate

Close up new white porcelain tableware plates on purple place mats and empty wine glasses ready for dinner. Table settings wait for guests at home or restaurant, artificial potted plant for decorationShutterstock

“Imagine your plate as a pie chart. Half of that plate should be dedicated to protein. That's your lean meats, poultry, fish, or other lean protein sources. Then, one-quarter of your plate is reserved for carbs like whole grains. Let's think of brown rice or quinoa to give you that sustained energy. And the other quarter is for veggies. They're packed with vitamins, minerals, and fiber that your body craves,” he says.

Consistency Is Key

Man eatsShutterstock

“But here's a golden nugget” Consistency. Sticking to your plan day in and day out is what truly makes the difference. Your body thrives on routine, so roll up your sleeves, get your meal plan in order, and watch those excess inches vanish. Your body will thank you for it down the road,” he says.

2. Sleep

Positive cheerful handsome grey-haired bearded european mature man in white t-shirt stretching in bed in the morning, looking at copy space and smiling, feeling powerful, side view, home interiorShutterstock

“The second foundation is your sleep,” he continues. “Now, sleep and weight loss are more connected than you think. Quality sleep doesn't just rest your body. It's a powerhouse for weight loss.”

Sleep Keeps Your Body Functioning “Like a Well-Oiled Machine”

Top view of single handsome grey-haired middle aged man wearing pajamas peacefully sleeping alone in bed at night at home, empty pillow and free space next to himShutterstock

“When you consistently get good sleep, your body functions like a well-oiled machine, but skimping on sleep is like trying to drive a car with a flat tire. When you don't get enough quality sleep, your body's hormonal balance goes haywire. You start losing muscle instead of fat. Your metabolism takes a nosedive, and your body becomes resistant to insulin, which is the hormone that regulates blood sugar,” he says.

Get More Restorative Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

“We do have a remedy for that, and that's anabolic reload pm,” he says. “Now, anabolic reload PM is a nighttime sleep support supplement crafted to help you fall into a deep restorative sleep. Now, why does that matter? Because that's when your body repairs, rebuilds, and revitalizes. It's like hitting the reset button on your body's systems. You'll notice improved energy levels, sharper mental focus, and yes, a smoother path to shedding that stubborn belly fat,” he says.

3. Incorporate Daily Activity

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

The third foundation is to “incorporate daily activity,” he says. “Now, modern life has a sneaky way of locking us into sedentary patterns while it's either at the office or lounging at home. But here's a wake-up call. Your body is designed to move, and it craves that movement. Think about it. Our ancestors didn't have comfy office chairs, but they had strong, active bodies. So, it's time to incorporate daily activities into your routines. Think of it as a reset button for your metabolism,” he explains.

Set Aside 30 Minutes for Extra Activity

Middle,Age,Hispanic,Man,Wearing,Sportswear,Resting,At,Seaside, mature, running, runner, walking, tired, matureShutterstock

“I'm not suggesting becoming a gym rat, but setting aside just 30 minutes for extra activity beyond your regular workouts can make a world of difference,” he recommends. “It's like giving your metabolism a boost and revving up your fat-burning engine. So what can you do in those 30 minutes? The possibilities are endless. You can go for a brisk walk in the morning, swim a few laps in the afternoon, or hop on your bike and explore your neighborhood. The key is to find something you enjoy so that staying active becomes second nature to you.:

4. Resistance Training

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

“This leads me to the fourth foundation: You need to implement resistance training weekly,” he continues. “Now, I know the idea of lifting weights might sound intimidating, but trust me, it's your ticket to a leaner, stronger you. Resistance training isn't just about bulging biceps and a chiseled chest.”

It Helps Build Muscle and Burn Fat

Mature athlete using rowing machine while working out in a gym.Shutterstock

“It's your secret weapon for building muscle and torching fat simultaneously. You see muscles burn calories even when you're just lounging on your couch. The more muscle you have, the higher your metabolism and the more efficiently you shed that unwanted belly fat,” he says.

Just Do Simple Moves

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

“But don't worry, you don't need to be a bodybuilder to reap the rewards. Simple moves like goblet squats, pushups, or back rows can work wonders for you,” he says.

5. Increase Water intake

Senior man, fitness and drinking water in nature for hydration or natural sustainability after workout. Mature male person with mineral drink from exercise, training or cardio in recovery or breakShutterstock

“The fifth and final foundation is a simple yet incredibly powerful one, and that's increasing your water intake,” He says. “Think of water as the elixir of life, especially when it comes to shedding that stubborn belly fat. Now, let's break it down. Replacing those sugary calorie-laden drinks with good water is like giving your body a much-needed detox.”

Aim for Half a Gallon Per Day

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

“Not only will you be cutting down on empty calories, but you'll also be quenching your body's thirst in the healthiest way possible. Now, aim to drink at least half a gallon of water every day. That might sound like a lot, but trust me, your body is going to thank you for it,” he promises.

Water Helps the Fat-Burning Process

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

“Hydration is the unsung hero of weight loss. When your body is well hydrated, all the fat-burning processes run like a well-oiled machine. And the best part is that it doesn't just help you lose weight; it supports your overall health and vitality,” he explains.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Here’s the Recep

Overweight stomach (shallow focus)Shutterstock

“There you have it, the five unshakeable foundations that will catapult you towards your goal of losing that stubborn belly fat,” he says, offering a recap. “First, design your plate like a pro with the right proportions of protein, carbs, and veggies. Stick to your plan and let consistency be your guiding light. Embrace deep, restorative sleep. Break free from the sedentary trap. Just 30 minutes of extra activity can be a game-changer. Build muscles, stoke that metabolism, and torch fat through resistance training. Swap sugary drinks for water and hydrate like a champ. You'll support efficient fat burning and give your body the TLC it craves.”

Implement the Strategies, and You Will Lose Weight

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“Now the ball is in your court. These foundations are your key to unlocking the body you've been striving for. So let's get to work. Implement these strategies with dedication, and you'll be well on your way to waving goodbye to that belly fat for good,” he says.

Fat Loss “Requires Doing More Than One Thing

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“Fat loss is one of the hardest things to accomplish on a fitness journey, especially when it comes to belly fat. The main reason is that fat loss requires doing more than just one thing. You need to focus on your nutrition, cardio, resistance training, sleep, recovery, etc. It may seem overwhelming,” he adds in the caption.

Set Your Goals and Work Toward Them

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

“No more staring in the mirror, wondering where all the stubborn belly fat has come from. It is time for you to set your goal and work towards losing fat after 50. These tips will be helpful, but not necessarily easy,” he adds.

RELATED: I Lost 66 Pounds Without Leaving My House with These Fitness Tips

No Excuses!

Domestic training with weights. Positive mature man doing exercises with dumbbells, strengthening his body at home. Senior sportsman working on his biceps muscles, staying healthyShutterstock

“It takes commitment, focus, and even someone to help keep you accountable on your fitness journey. It is time to lose fat; no more excuses!” he concludes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

cardiosustainable weight lossfat losscarbslose fatwalkingweight lossprotein

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3 Proven Ways to Finally Lose Stubborn Belly Fat

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Leah Groth
By Leah GrothJun 02, 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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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.

You might think that the secret to losing belly fat is doing endless crunches a day. However, according to fitness experts, this is just a myth. Soraya (@project.s.lifestyle) is a certified macro nutrition and fat loss coach and TikTok influencer. Her goal is to help people get their “dream body” without “ditching” their favorite foods and bust myths surrounding weight loss. In one of her viral videos she reveals the three things that will help you lose stubborn belly fat.

1. You Don’t Have to Go to Extremes to Lose Belly Fat

@project.s.lifestyle

How to lose stubborn lower belly fat #weightlosscoach #weightlossforwomen #weightlosstips

“Here's how you lose that stubborn lower belly fat that just hangs there when you pull your pants down,” she says in the clip. “Number one 60 sets a day right before bed. Number two, cut out all white carbs, white potatoes, white bread, pasta, things like that. Number three, one hour of cardio every single day,” she continues. “Now, these are things I see a lot of people doing to lose belly fat and lose fat in general, but it's not the most efficient and sustainable way to lose it.”

2. But, It Takes More Than Lots of Ab Work

Muscular man exercising doing sit up exercise. Athlete with six pack, white male, no shirtShutterstock

She continues to tell her followers what will actually help you blast belly fat. “Weight loss essentially comes from being in a calorie deficit. So you can do all the crunches, all the ab workouts you want to do, but if your nutrition is not on point, you'll not see any results in your stomach at all,” she says.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

3. 1. Be in a Calorie Deficit

calorie counting app on smartphone screen. Counting calories on a diet. Weight lossShutterstock

The first thing you need to do to lose lower belly fat “is to be in a healthy calorie deficit, unique to you,” she says. Chris McMahon, a nutrition and fitness coach agrees that the “best way to actually shrink your stomach” would be to be in a consistent calorie deficit. “There's no way around it. People say that diets don't work. That's not true,” he adds.

4. 2. Strength Training

Woman training in gym room ready for fitness biceps exercisesShutterstock

Her second recommendation? “Focus on strength training,” she says. Several studies have found a link between resistance training and reduced weight circumference, aka, belly fat. Some good weight training exercises to tone your midsection include bicep curls, squats, lunges, and tricep kickbacks.

5. 3. 30 Minutes of Walking Per Day

Woman walking in the park with bottle water in summer health care concept.Shutterstock

And finally, she recommends “30 minutes of walking per day,” instead of 60. “Light movement doesn't have to be anything crazy,” she adds. If you don’t have time for a 30-minute walk, McMahon suggests taking 10 minute walks throughout the day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”

Related: I Lost Weight Without Trying by Stopping These 7 Things

6. Finally, Have Patience

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

“Now, if you do this, you will see results, but for a lot of women, their stomach is the slower thing to go,” she says. “So you just have to be patient and trust the process.”

💪🔥Body Booster: Contrary to popular belief, you can’t flatten your abs by doing a lot of crunches. In order to lose belly fat, you have to be in a caloric deficit.

Nutrition & Diet

5 Tips to Beat Menopausal Stomach Fat That Actually Work, by Experts

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Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Many women approaching or experiencing menopause face the challenge of sudden weight gain, particularly around the midsection. Understanding why this happens is key to tackling the issue. Dr. Mary Claire Haver, MD, FACOG, CMP, a board-certified Obstetrics and Gynecology specialist, Certified Menopause Practitioner, and Certified Culinary Medicine Specialist, shares in her popular video that as estrogen levels fluctuate, fat distribution shifts from the hips and thighs to the abdomen. This hormonal change makes it harder to maintain a flat belly. However, with the right strategies, it’s possible to manage menopausal belly fat. From focusing on protein and fiber intake to incorporating aerobic exercise and intermittent fasting, Dr. Haver’s expert tips offer a sustainable way to improve health and body composition during this life stage.

Here’s What Is Happening to You

fit sporty woman sitting crossed legged in the sun holding a glass bottle of water, heatwave concept.Shutterstock

Before we jump into solutions, it's important to understand why weight gain occurs during menopause. Dr. Haver explains in her video, "As estrogen levels begin to fluctuate and drop in perimenopause, we experience a rise of active testosterone and other androgens, and the fat distribution begins to shift from the hips and thighs to the abdomen."

Dr. Kathleen Jordan, MD, adds, "Many of the hormone changes you experience as part of menopause are actually significant contributors to weight struggles. Hormone replacement therapy, if it's the right course of treatment for you, has the potential to set you up for success by improving symptoms that make it easier to gain weight and harder to lose it."

Measure Your Health Beyond the Scale

Young woman touching her belly looking in mirror at homeShutterstock

Dr. Haver emphasizes the importance of looking beyond just your weight: "Your waist-hip ratio and abdominal circumference are much more accurate indicators of health than your weight or BMI." To calculate your waist-hip ratio, measure the smallest part of your waist and the widest part of your hips, then divide the waist measurement by the hip measurement. For women, a ratio of less than 0.85 is considered healthy. You can benchmark your progress with this useful Lean Body Mass Calculator.

Tip 1: Eat More Proteins

Animal protein sources- meat, fish, cheese and milk.Shutterstock

"Women, we are not getting enough protein in our diets routinely in the standard American diet," Dr. Haver states in her video. She recommends consuming 1 to 1.5 grams of protein per kilogram of lean body mass daily. This typically translates to about 70-75 grams of protein for the average woman. Dr. Haver advises, "It is important for leptin and ghrelin, the hormones that control your hunger and your satiety, that you receive protein throughout the day."

RELATED:I Lost 180 Pounds in 14 Months and These Are My 5 Non-Negotiables That Changed My Life

Tip 2: Focus on Fiber

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Dr. Haver in her video stresses the importance of fiber: "Fiber, fiber, fiber. Americans are not getting half of the fiber that they need." She explains that soluble fiber, in particular, is crucial as it acts as a prebiotic, feeding the beneficial bacteria in our gut. "Studies show that people who consume more soluble fiber have a lower chance of belly fat," she adds.

Tip 3: Add Probiotics

a set of fermented food great for gut health - top view of glass bowls against grunge wood: cucumber pickles, coconut milk yogurt, kimchi, sauerkraut, red beets, apple cider vinegarShutterstock

"Studies have shown that probiotic supplementation actually can reduce belly fat," Dr. Haver reveals in her video. She cites a study where "women who took the probiotic supplement lost 50% more weight than women who took a placebo." While fermented foods like yogurt, sauerkraut, and miso are excellent sources of probiotics, Dr. Haver suggests considering a supplement if you don't consume these regularly.

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

Tip 4: Try Intermittent Fasting

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Dr. Haver in her video is a proponent of intermittent fasting, particularly a 16:8 schedule (16 hours of fasting followed by an 8-hour eating window). However, she cautions, "Intermittent fasting is not a technique that you use to wake up overnight, and you do. No, I teach our students to ease into it over five to six weeks."

Tip 5: Do Aerobic Exercise (Regularly)

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

"Regular aerobic activity in that max fat-burning zone" is crucial, according to Dr. Haver in her video. She recommends finding your target heart rate zone by using the formula: 220 minus your age, then aiming for 60-70% of that number. For example, Dr. Haver's fat-burning zone is between 102-120 beats per minute.

Dr. Jordan adds, "Aerobic exercise and strength training are important throughout life, especially during menopause, thanks to their cardiovascular benefits. From brisk walking to running to cycling, any activity that gets your heart rate up counts."

RELATED:7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

Yes, You Can Beat Menopausal Belly Fat

Both Dr. Haver and Dr. Jordan emphasize that beating menopausal belly fat requires a comprehensive approach. Dr. Jordan says, “To lose weight and keep it off, you need to focus on different aspects of your health. Diet and exercise are important, but so are hormones, reducing stress, and getting enough sleep.”

Dr. Haver, in her video, adds, “When I talk to my patients, especially those going through menopause, I remind them that this isn’t about quick weight loss. It’s about staying strong and healthy as you age. It’s about being able to take care of yourself and feeling good in your own skin.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

5 Proven Tips for Men Over 50 to Eliminate Stubborn Belly Fat

Gary_Walker_Live_Anabolic25
Live Anabolic/Youtube/Shutterstock
Leah Groth
By Leah GrothSep 08, 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:

Are you struggling to get rid of body fat after 50? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos, he reveals five easy ways, or “foundations,” for men over 50 to blast belly fat. “These foundations are your key to unlocking the body you've been striving for,” he says in the clip. “I'm going to give you five foundations that always work and are necessary if you wanna reach your target so fast enough because we're diving headfirst into the five essential secrets that will finally help you conquer your weight loss goals.:

There’s a Lot of “Confusion” About How to Lose Belly Fat After 50

“Ever find yourself staring at the mirror wondering where that stubborn belly fat came from after hitting the big 5-0? Well, you're not alone,” he says at the start of the clip. “There's a lot of confusion about what to do to lose belly fat after 50.”

1. Have a Structured Meal Plan

Close-up Of Pen With Meal Plan FormShutterstock

The first “crucial” foundation is having a structured meal plan. “Having a plan in place is like having a roadmap for your weight loss journey,” he says. “Now, why is this important? Well, think about it this way. If you don't have a clear plan, it's like navigating through a maze with a blindfold. You're just guessing your way through it. But with a meal plan, you're taking control of your nutrition and ensuring you're on the right track.”

Here’s How to Divide Your Plate

Close up new white porcelain tableware plates on purple place mats and empty wine glasses ready for dinner. Table settings wait for guests at home or restaurant, artificial potted plant for decorationShutterstock

“Imagine your plate as a pie chart. Half of that plate should be dedicated to protein. That's your lean meats, poultry, fish, or other lean protein sources. Then, one-quarter of your plate is reserved for carbs like whole grains. Let's think of brown rice or quinoa to give you that sustained energy. And the other quarter is for veggies. They're packed with vitamins, minerals, and fiber that your body craves,” he says.

Consistency Is Key

Man eatsShutterstock

“But here's a golden nugget” Consistency. Sticking to your plan day in and day out is what truly makes the difference. Your body thrives on routine, so roll up your sleeves, get your meal plan in order, and watch those excess inches vanish. Your body will thank you for it down the road,” he says.

2. Sleep

Positive cheerful handsome grey-haired bearded european mature man in white t-shirt stretching in bed in the morning, looking at copy space and smiling, feeling powerful, side view, home interiorShutterstock

“The second foundation is your sleep,” he continues. “Now, sleep and weight loss are more connected than you think. Quality sleep doesn't just rest your body. It's a powerhouse for weight loss.”

Sleep Keeps Your Body Functioning “Like a Well-Oiled Machine”

Top view of single handsome grey-haired middle aged man wearing pajamas peacefully sleeping alone in bed at night at home, empty pillow and free space next to himShutterstock

“When you consistently get good sleep, your body functions like a well-oiled machine, but skimping on sleep is like trying to drive a car with a flat tire. When you don't get enough quality sleep, your body's hormonal balance goes haywire. You start losing muscle instead of fat. Your metabolism takes a nosedive, and your body becomes resistant to insulin, which is the hormone that regulates blood sugar,” he says.

Get More Restorative Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

“We do have a remedy for that, and that's anabolic reload pm,” he says. “Now, anabolic reload PM is a nighttime sleep support supplement crafted to help you fall into a deep restorative sleep. Now, why does that matter? Because that's when your body repairs, rebuilds, and revitalizes. It's like hitting the reset button on your body's systems. You'll notice improved energy levels, sharper mental focus, and yes, a smoother path to shedding that stubborn belly fat,” he says.

3. Incorporate Daily Activity

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

The third foundation is to “incorporate daily activity,” he says. “Now, modern life has a sneaky way of locking us into sedentary patterns while it's either at the office or lounging at home. But here's a wake-up call. Your body is designed to move, and it craves that movement. Think about it. Our ancestors didn't have comfy office chairs, but they had strong, active bodies. So, it's time to incorporate daily activities into your routines. Think of it as a reset button for your metabolism,” he explains.

Set Aside 30 Minutes for Extra Activity

Middle,Age,Hispanic,Man,Wearing,Sportswear,Resting,At,Seaside, mature, running, runner, walking, tired, matureShutterstock

“I'm not suggesting becoming a gym rat, but setting aside just 30 minutes for extra activity beyond your regular workouts can make a world of difference,” he recommends. “It's like giving your metabolism a boost and revving up your fat-burning engine. So what can you do in those 30 minutes? The possibilities are endless. You can go for a brisk walk in the morning, swim a few laps in the afternoon, or hop on your bike and explore your neighborhood. The key is to find something you enjoy so that staying active becomes second nature to you.:

4. Resistance Training

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

“This leads me to the fourth foundation: You need to implement resistance training weekly,” he continues. “Now, I know the idea of lifting weights might sound intimidating, but trust me, it's your ticket to a leaner, stronger you. Resistance training isn't just about bulging biceps and a chiseled chest.”

It Helps Build Muscle and Burn Fat

Mature athlete using rowing machine while working out in a gym.Shutterstock

“It's your secret weapon for building muscle and torching fat simultaneously. You see muscles burn calories even when you're just lounging on your couch. The more muscle you have, the higher your metabolism and the more efficiently you shed that unwanted belly fat,” he says.

Just Do Simple Moves

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

“But don't worry, you don't need to be a bodybuilder to reap the rewards. Simple moves like goblet squats, pushups, or back rows can work wonders for you,” he says.

5. Increase Water intake

Senior man, fitness and drinking water in nature for hydration or natural sustainability after workout. Mature male person with mineral drink from exercise, training or cardio in recovery or breakShutterstock

“The fifth and final foundation is a simple yet incredibly powerful one, and that's increasing your water intake,” He says. “Think of water as the elixir of life, especially when it comes to shedding that stubborn belly fat. Now, let's break it down. Replacing those sugary calorie-laden drinks with good water is like giving your body a much-needed detox.”

Aim for Half a Gallon Per Day

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

“Not only will you be cutting down on empty calories, but you'll also be quenching your body's thirst in the healthiest way possible. Now, aim to drink at least half a gallon of water every day. That might sound like a lot, but trust me, your body is going to thank you for it,” he promises.

Water Helps the Fat-Burning Process

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

“Hydration is the unsung hero of weight loss. When your body is well hydrated, all the fat-burning processes run like a well-oiled machine. And the best part is that it doesn't just help you lose weight; it supports your overall health and vitality,” he explains.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Here’s the Recep

Overweight stomach (shallow focus)Shutterstock

“There you have it, the five unshakeable foundations that will catapult you towards your goal of losing that stubborn belly fat,” he says, offering a recap. “First, design your plate like a pro with the right proportions of protein, carbs, and veggies. Stick to your plan and let consistency be your guiding light. Embrace deep, restorative sleep. Break free from the sedentary trap. Just 30 minutes of extra activity can be a game-changer. Build muscles, stoke that metabolism, and torch fat through resistance training. Swap sugary drinks for water and hydrate like a champ. You'll support efficient fat burning and give your body the TLC it craves.”

Implement the Strategies, and You Will Lose Weight

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“Now the ball is in your court. These foundations are your key to unlocking the body you've been striving for. So let's get to work. Implement these strategies with dedication, and you'll be well on your way to waving goodbye to that belly fat for good,” he says.

Fat Loss “Requires Doing More Than One Thing

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“Fat loss is one of the hardest things to accomplish on a fitness journey, especially when it comes to belly fat. The main reason is that fat loss requires doing more than just one thing. You need to focus on your nutrition, cardio, resistance training, sleep, recovery, etc. It may seem overwhelming,” he adds in the caption.

Set Your Goals and Work Toward Them

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

“No more staring in the mirror, wondering where all the stubborn belly fat has come from. It is time for you to set your goal and work towards losing fat after 50. These tips will be helpful, but not necessarily easy,” he adds.

RELATED: I Lost 66 Pounds Without Leaving My House with These Fitness Tips

No Excuses!

Domestic training with weights. Positive mature man doing exercises with dumbbells, strengthening his body at home. Senior sportsman working on his biceps muscles, staying healthyShutterstock

“It takes commitment, focus, and even someone to help keep you accountable on your fitness journey. It is time to lose fat; no more excuses!” he concludes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

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

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

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Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

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As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Nutrition & Diet

9 Steps a Weight Loss Expert Recommends to Melt Belly Fat Naturally

Mei Notes For Wellness
Copyright Notes For Wellness/YouTube
Christopher Roback
By Christopher RobackApr 22, 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.

Struggling with stubborn belly fat can feel like an endless battle. You try cutting calories, exhausting yourself with workouts, and still that midsection won't budge. Health coachMei knows this frustration firsthand. After years of trial and error, she developed what she calls the "belly fat breakthrough pyramid" – a step-by-step approach that addresses the real causes of stubborn weight. Follow these nine proven steps to finally see results without extreme diets or grueling exercise routines.

Step 1: Boost Your Fiber Intake

Fiber is your most powerful ally against the blood sugar spikes that lead to fat storage. When you eat high-carb foods without fiber, your insulin levels surge and your body immediately stores that excess as belly fat.

"When you eat something high in carbohydrates without fiber, like fries, your blood sugar spikes and your body stores that excess as belly fat," Mei explains in her post. "But if you eat something like carrots full of fiber, it slows down the absorption and keeps your fat storage hormone insulin low."

Make this practical by swapping refined carbs for fiber-rich alternatives whenever possible—choose whole fruits instead of juice, beans instead of white rice, and vegetables with every meal.

Step 2: Swap Bad Fats for Good Ones

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

The type of fat you consume directly impacts whether your body stores or burns fat, particularly around your midsection.

"Inflammatory fats like canola, corn, soybean, sunflower oil are hidden in many packaged foods and they are like toxins," Mei warns. "And guess where your body stores the toxins? Right in your belly fat."

Replace these problematic oils with healthier alternatives like extra virgin olive oil, avocado oil, coconut oil, or ghee in your cooking and food preparation for better metabolic health.

Step 3: Time Your Meals Strategically

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

When you eat matters almost as much as what you eat. By condensing your eating window, you can keep insulin levels lower throughout the day and enhance your body's natural fat-burning capabilities.

"You don't have to go extreme, just stay consistent," Mei advises. "If you are new to fasting, take it slow. Gradually expand your fasting window."

Start with a 12-hour overnight fast (e.g., 8 PM to 8 AM) and slowly work your way up as your body adjusts. Mei also recommends being careful with your first meal: "Be mindful when you break your fast, avoid sugary or processed meals to keep your hormones in balance."

Step 4: Upgrade Your Carbohydrate Choices

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Once you've mastered the first three steps, it's time to refine your carbohydrate intake. This doesn't mean eliminating carbs completely, just choosing better sources that work with your metabolism rather than against it.

"Swap out bread, swap out cookies for complex carbohydrates," Mei suggests. "Things like sweet potatoes, lentils, beans. And if you want to go lower, focus on berries, green apples. This keeps your blood sugar stable."

These carbohydrate sources provide sustainable energy without the dramatic blood sugar fluctuations that contribute to belly fat storage.

Step 5: Make Protein Your Priority

Fresh salmon with spices​SalmonShutterstock

Protein is the foundation of a lean physique because it supports muscle growth, and muscle tissue continuously burns calories even when you're completely at rest.

"Protein builds muscle and muscles burn more fat even when you rest," Mei emphasizes. "More muscles means high metabolism. Simple."

Include quality protein sources with every meal—eggs, lean meats, fish, legumes, or plant-based options like tempeh or tofu all help support muscle maintenance and growth.

Step 6: Eliminate Hidden Fat-Promoting Toxins

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstock

Many people don't realize that certain environmental factors can directly interfere with weight management by disrupting hormone balance.

"Watch out for hidden toxins called obesogens," Mei cautions. "They hide in plastic, pesticides, and even personal care products. These toxins encourage fat storage, especially around your belly."

Make easy swaps like avoiding plastic food containers, buying organic when possible, and washing your produce thoroughly to minimize exposure to these fat-promoting compounds.

Step 7: Move to Manage Stress Hormones

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.​Chronic StressShutterstock

Stress hormones like cortisol direct fat specifically to your abdominal area, creating that stubborn belly pouch that's so resistant to traditional weight loss methods.

"Cortisol, your stress hormones, sends fat straight away to your belly when you're overwhelmed," Mei explains. "So you know what helps? Walk it off. Even 10 minutes walks after meals can do wonders."

She recommends simple movement breaks throughout your day: "Whenever stress hits you, get up and move. A simple walk around your house or office can lower cortisol and prevent it from turning into belly fat."

Step 8: Build Metabolically Active Muscle

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

While cardio has its place, strength training creates long-lasting metabolic benefits that transform your body's fat-burning potential 24 hours a day.

"Lifting weights or bodyweight exercise build lean muscles, making you more efficient at burning fat all day long," Mei points out to those who focus too much on the scale.

Even just two 30-minute strength sessions per week can make a significant difference in your body composition and metabolic rate.

Step 9: Practice Mindfulness for Hormonal Balance

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.​Remember:Shutterstock

The mind-body connection plays a crucial role in weight management, particularly when it comes to stress-related belly fat.

"Practice mindfulness to calm your cortisol," Mei advises. "Breath work, meditation, yoga or even just saying no to things that overwhelm you. These simple tools help manage your stress and keep belly fat in check."

Taking even five minutes daily for focused breathing can trigger your body's relaxation response and help prevent stress-induced fat storage.

Remember, sustainable weight loss isn't about obsessive restriction. "It is not about obsessing over what to cut out of your diet," Mei reminds her clients. "It is about listening to your body, feel it with the right foods, feel the difference in your energy and appreciate how body responds with nourishments."

She always ends her coaching sessions with a reminder about gratitude: "Let's not forget my favorite vitamin G, gratitude. Every meal, every movement, give thanks to your body. When you appreciate the journeys, the results follows naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

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

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

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

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

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

What Are Weight Loss Injections?

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

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

How These Medications Work

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

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

Consider Potential Side Effects

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

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

Tip #1: Eliminate All Sodas and Sugary Drinks

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

Shutterstock

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

Nutrition & Diet

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

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

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

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

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

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

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

Shutterstock

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

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

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

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

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

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

Shrimp: Fast-Cooking Lean Protein

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

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

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

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

Ground Venison: Lean Red Meat Alternative

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

Shutterstock

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

Last Word

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

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

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

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

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

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

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

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

Birria

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

Chicken Tinga

Chicken Tinga

Instacart

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

Beef Kabobs

Costco Beef Kabobs

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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