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7 Breakfast Ideas to Kickstart Your Metabolism

These meals will keep you full and energized.

FACT CHECKED BY Christopher Roback
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.

Diverse Mediterranean cuisine for health benefits. Vegan woman bites veggie rich toast with avocado slices and leafy greens
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FACT CHECKED BY Christopher Roback
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.

The right breakfast can really set you up for success, impacting the rest of the day’s food choices and helping with weight loss efforts. Certain high-protein foods are a great way to enjoy a filling breakfast that encourages fat-burning while also tasting fabulous. “After a high-protein breakfast, your blood sugar can remain low for up to four hours,” Allegra Picano, RDN, tells Henry Ford Health. “Protein is a very satisfying nutrient. Getting enough of it in your breakfast may help you eat more healthfully the rest of the day.” Here are seven breakfast ideas that can help boost metabolism.


Scrambled Eggs

Scrambled eggs with cherry tomatoes , avocado feta cheese and olive oil.Selective focus, space for text.Shutterstock

Having eggs for breakfast not only keeps you full for hours but can help boost weight loss, research shows. “Foods rich in protein may be able to increase TEF (thermic effect of food) energy use,” Sammie Gill, RD, tells ZOE. “In fact, approximately 20–30% of the energy in protein is used just to digest food, compared with 5–10% in carbohydrates and 0–3% in fats. Also, research shows that protein reduces appetite. This is because when you eat protein-rich foods, they suppress hunger hormones like ghrelin and prompt feelings of fullness.”

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

Oatmeal

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Oatmeal is filling and keeps you satiated thanks to the high-fiber. “If you feel full for longer after eating, it’s easier to go from meal to meal without grazing on unhealthy snacks,” Beth Czerwony, RD, tells the Cleveland Clinic. “In the end, that cuts down on extra calories you might consume.”

Blueberries and Strawberries

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Blueberries and strawberries are high in anthocyanins, which help keep weight off. “On average, people who eat more berries seem to live a little bit longer,” Eric Rimm, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, told the Washington Post.

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

Greek Yogurt

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Yogurt is full of protein and gut-friendly bacteria. “Greek yogurt is an excellent source of protein and a great option if you’re looking for something quick, filling, and portable,” clinical nutritionist Heather Hodson, RDN, CDCES at NYU Langone Health, tells Vogue. “Greek yogurt contains less lactose than regular yogurt due to its production process, so many individuals with lactose sensitivities can actually tolerate it much more easily than other dairy products.”

Tofu For Breakfast

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Why not try some protein-packed tofu for breakfast? “Protein can help shed pounds,” says the Cleveland Clinic. “It takes longer and requires more energy (calorie burn) for your body to break down protein. As a result, you feel fuller for longer, which can help you maintain a healthy weight.”

Avocado Toast

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Chock-full of healthy fats and fiber, avocado toast is a great way to start the day. “While calorie-rich, avocados do not contain empty calories from added sugars, saturated fats, or alcohol, and are sodium-free,” says Lancaster General Health. “Half an avocado is about 114 calories, but compared to other fruits, they still have fewer calories than fatty condiments like mayonnaise, which has 100 calories in one tablespoon!”

RELATED: 7 Quick Tips for Burning Fat Faster and More Efficiently

Smoked Salmon

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Full of healthy fats and protein, smoked salmon makes breakfast something special while encouraging fat loss (watch out for the sodium content, though). “Though most types of fish and seafood are lean and low in fat, salmon is famous for its higher fat content,” Allison P. Lutz, RD, tells UPMC HealthBeat. “It’s a top source of omega-3 fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats (also known as fish oil) support heart health, reduce inflammation, and promote optimal brain function.”

💪🔥Body Booster: Choose high-protein breakfast options to give your metabolism a boost.

More For You

Diverse Mediterranean cuisine for health benefits. Vegan woman bites veggie rich toast with avocado slices and leafy greens
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FACT CHECKED BY Christopher Roback
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.

The right breakfast can really set you up for success, impacting the rest of the day’s food choices and helping with weight loss efforts. Certain high-protein foods are a great way to enjoy a filling breakfast that encourages fat-burning while also tasting fabulous. “After a high-protein breakfast, your blood sugar can remain low for up to four hours,” Allegra Picano, RDN, tells Henry Ford Health. “Protein is a very satisfying nutrient. Getting enough of it in your breakfast may help you eat more healthfully the rest of the day.” Here are seven breakfast ideas that can help boost metabolism.


Scrambled Eggs

Scrambled eggs with cherry tomatoes , avocado feta cheese and olive oil.Selective focus, space for text.Shutterstock

Having eggs for breakfast not only keeps you full for hours but can help boost weight loss, research shows. “Foods rich in protein may be able to increase TEF (thermic effect of food) energy use,” Sammie Gill, RD, tells ZOE. “In fact, approximately 20–30% of the energy in protein is used just to digest food, compared with 5–10% in carbohydrates and 0–3% in fats. Also, research shows that protein reduces appetite. This is because when you eat protein-rich foods, they suppress hunger hormones like ghrelin and prompt feelings of fullness.”

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

Oatmeal

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Oatmeal is filling and keeps you satiated thanks to the high-fiber. “If you feel full for longer after eating, it’s easier to go from meal to meal without grazing on unhealthy snacks,” Beth Czerwony, RD, tells the Cleveland Clinic. “In the end, that cuts down on extra calories you might consume.”

Blueberries and Strawberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Blueberries and strawberries are high in anthocyanins, which help keep weight off. “On average, people who eat more berries seem to live a little bit longer,” Eric Rimm, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, told the Washington Post.

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

Greek Yogurt

Greek yogurt in a potShutterstock

Yogurt is full of protein and gut-friendly bacteria. “Greek yogurt is an excellent source of protein and a great option if you’re looking for something quick, filling, and portable,” clinical nutritionist Heather Hodson, RDN, CDCES at NYU Langone Health, tells Vogue. “Greek yogurt contains less lactose than regular yogurt due to its production process, so many individuals with lactose sensitivities can actually tolerate it much more easily than other dairy products.”

Tofu For Breakfast

Organic,Raw,Soy,TofuShutterstock

Why not try some protein-packed tofu for breakfast? “Protein can help shed pounds,” says the Cleveland Clinic. “It takes longer and requires more energy (calorie burn) for your body to break down protein. As a result, you feel fuller for longer, which can help you maintain a healthy weight.”

Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Chock-full of healthy fats and fiber, avocado toast is a great way to start the day. “While calorie-rich, avocados do not contain empty calories from added sugars, saturated fats, or alcohol, and are sodium-free,” says Lancaster General Health. “Half an avocado is about 114 calories, but compared to other fruits, they still have fewer calories than fatty condiments like mayonnaise, which has 100 calories in one tablespoon!”

RELATED: 7 Quick Tips for Burning Fat Faster and More Efficiently

Smoked Salmon

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

Full of healthy fats and protein, smoked salmon makes breakfast something special while encouraging fat loss (watch out for the sodium content, though). “Though most types of fish and seafood are lean and low in fat, salmon is famous for its higher fat content,” Allison P. Lutz, RD, tells UPMC HealthBeat. “It’s a top source of omega-3 fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats (also known as fish oil) support heart health, reduce inflammation, and promote optimal brain function.”

💪🔥Body Booster: Choose high-protein breakfast options to give your metabolism a boost.

Athletic woman in sportswear doing fitness stretching exercises at home in the living room. Sport and recreation concept.
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FACT CHECKED BY Christopher Roback
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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.

A healthy metabolism is important not just for weight loss but for overall well-being. “Metabolism can vary greatly from person to person,” Linsey High, PA-C tells UnityPoint Health. “For example, two women who are the exact same height and weight can have completely different metabolisms due to many different factors.” While there is certainly a genetic factor to take into consideration, lifestyle habits can impact your metabolism for the better and the worse. Here are seven ways to boost your metabolism naturally, according to experts.


Weight Training

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Lifting weights is a great way to boost your metabolism and get fit. “Strength training is a key component of overall health and fitness for everyone,” says the Mayo Clinic. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Good Sleep Habits

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Studies show not getting enough sleep can slow down your metabolism, encouraging the body to hold onto fat stores. "The primary problem in obesity is how fat tissue functions to store fat energy,” says Greg Shearer, PhD. “By storing fats quickly, fat tissues appear to shift fuel utilization away from fats and prioritize the use of sugars for fuel. Here we show evidence that sleep restriction exaggerates this process, conserving energy stores."

Exercise More

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A study from UT Southwestern Medical Center shows even a single workout can boost your metabolism for days, thanks to the impact of exercise on specific neurons. “It doesn’t take much exercise to alter the activity of these neurons,” says UT Southwestern neuroscientist Dr. Kevin Williams. “Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

Don’t Skip Meals

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Eat breakfast to help boost your metabolism—but opt for healthy, high-protein choices. “Our energy use slows overnight and is usually lowest in the early morning,” High tells UnityPoint Health. “Eating breakfast is an easy way to ‘wake-up’ your metabolism. People who don't eat breakfast often have several hours of slower metabolism compared to people who do eat breakfast.”

RELATED:I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing

Manage Stress

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Stress can negatively impact your metabolism, so managing it through methods such as meditation or exercise is very important. “Your body does not know when a stressful situation will end,” says Penn Medicine. “To prepare, it saves energy by not burning as many calories, which can lead to weight gain. More commonly, people turn to — or away from — food as a way to help deal with stress. Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

Eat More Protein

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Protein helps rev your metabolism thanks to its higher thermic effect. “Swapping out high-carb foods for high-protein foods will increase the amount of energy the body uses to digest food, burning more calories in the digestion process alone,” High tells UnityPoint Health. “This is why paying attention to the nutritional content of our foods is so valuable. It’s also why junk food, which is typically high-fat and/or carb, is detrimental to our health.”

RELATED: 6 Strength Training Moves for Lean Muscle Tone at 60+

Move More

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Sitting all day can negatively impact your metabolism. "So much of improving metabolism is understanding what it is you do with most of your time," endocrinologist Dr. Laila Tabatabai tells Houston Methodist. "If you're sitting in front of a computer for eight hours a day only to go home and sit in front of your TV for another two or three, that's certainly going to reduce your metabolic rate."

💪🔥Body Booster: The same healthy habits that lead to weight loss will help boost your metabolism.

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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.

Are you damaging your metabolism and don’t even know it? If you are struggling to lose weight and feel like you are dieting and exercising enough, it could be that some of your daily habits are secretly sabotaging your metabolism. “It's easy to fall into daily habits that, unknowingly, can negatively impact your metabolism,” says Heather Snead, Live Conscious Expert and Nutritionist. Are your habits to blame for your slower metabolism? “Here are 7 common culprits,” Snead reveals.

Skipping Meals

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Skipping meals may seem like a good idea if you are trying to lose weight. However, it could be backfiring. “This can lead to blood sugar fluctuations, overeating later in the day, and a slowdown in your metabolic rate as your body tries to conserve energy,” says Snead.

Lack of Sleep

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Not sleeping may seem harmless. But it could be hazardous to your metabolism. “Insufficient sleep disrupts hormone balance, particularly affecting ghrelin (hunger hormone) and leptin (satiety hormone), which can increase appetite and slow metabolism,” Snead says.

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

Sedentary Lifestyle

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If you exercise but maintain an overall sedentary lifestyle, your metabolism could be negatively impacted. “Prolonged sitting reduces calorie expenditure and leads to muscle loss, which is a major factor in maintaining a healthy metabolism,” she says.

Chronic Stress

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Chronic stress can also slow your metabolism. “Elevated cortisol levels from chronic stress can promote fat storage, especially around the abdomen, and negatively affect metabolic function,” says Snead.

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

Dehydration

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There’s a reason why experts are adamant about hydration. “Even mild dehydration can slow down your metabolism. Water is essential for many metabolic processes,” Snead says.

Insufficient Protein Intake

Pasta fettuccine with tomato sauce and basil on a plate

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Make sure you are eating enough protein to fuel your metabolism. “Protein requires more energy to digest than other macronutrients and helps maintain muscle mass. Not getting enough can hinder your metabolism. If getting enough protein is challenging, you can incorporate a high-quality protein powder like Live Conscious Protein to a smoothie or beverage,” Snead says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Consuming Too Many Processed Foods

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Processed foods can also damage metabolism. “These foods are often high in refined carbohydrates, unhealthy fats, and added sugars, which can lead to insulin resistance and metabolic dysfunction,” Snead concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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.

Do you feel like your metabolism has slowed down or plateaued? There are things you can do to speed it up, according to an expert. Nicole Bauserman is a woman’s metabolism and fitness coach whose goal is “helping women build fast metabolisms + strong bodies, so they can drop fat for good.” In a recent series of viral Instagram videos she addresses a question from one of her followers: How do you “heal” your metabolism? Here is exactly what you need to do, according to Nicole. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in on her strategies.


Your Metabolism Has Likely “Adapted to Your Lifestyle”

Screenshot 2024-04-10 at 11.10.39 AMnicoleb_fitt/Instagram

“So if you are feeling this way, you are feeling like you need to heal your metabolism, I am assuming that you have tried to lose weight on your own and nothing has worked,” Nicole says. “The good news is your metabolism is not broken, it's just adapted to your lifestyle. And there are things that we can do to speed it back up again.”

You Need to Stop Dieting

Nicole_Bauserman_nicoleb_fitt3nicoleb_fitt/Instagram

“The biggest thing that you can do, and you're probably not gonna like it, spend time, not dieting, spend time not trying to lose weight,” she instructs. “When we are constantly dieting, when we are constantly hopping from one diet to the next, and when one stops working, you start another one. And you're constantly eating low calories, trying to lose weight. Your metabolism learns how to adjust to those lower calories, AKA, it slows down, which is why no matter how hard you diet or what new diet you try, nothing seems to work.”

Increase Calories

Nicole_Bauserman_nicoleb_fitt4nicoleb_fitt/Instagram

“So in order to fix this, in order to speed our metabolism back up and get our body responsive to losing weight again, we have to increase our calories and take a break from trying to lose weight,” Nicole continues. “And I'm not talking about just for like a week or two, I'm talking about for a few months, spending time, not dieting.” Collingwood agrees. “I see a lot of clients who are eating too little and over exercising and have hit plateaus in their weight loss that they just can’t get over,” she says. “I will increase their calories, spread out throughout the day, and sometimes even decrease their exercise and their body responds by letting go of some stored fat that wasn’t budging before.”

However, You Can’t Eat Whatever You Want

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However, she explains that in order to get “your metabolism to speed back up,” you cannot take a “free for all” or “eat whatever you want” approach. “There are a couple of things that you wanna focus on when you're increasing your calories and eating at maintenance,” she says.

The Type of Food You Eat Matters

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In Part 2, she takes a deeper dive into food. “Focus on what you are eating,” she explains, recommending metabolism boosting food.

You Need to Amp Up Protein Intake

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She explains that the food you need “is not eaten enough of most of the time” and isn’t considered a “superfood” but it is “as close to a superfood as you’ll get.” The answer? “Im talking about protein,” she writes. “It has the highest thermic effect out of all foods. Which is just a science-y way to say that protein helps you burn the most amount of calories just by eating and digesting it. So you’ll burn more calories just by eating more protein!” It will help you “work smarter not harder,” she adds. Plus it’s gonna help you build and maintain muscle - which the more muscle you have, the more calories you burn just at rest.” Collingwood agrees. “Protein is great for all of these reasons, but you also need to have a balance of carbs and fats,” she adds. “Some people are eating way too much protein because of messages like this and still stuck with not losing weight.”

Here Are the Protein Sources She Recommends

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“Generally you should aim for 0.8-1g of protein/pound of body weight,” she says, recommending her “favorite protein sources,” adding that they are more “delicious” than just “boring plain” chicken:

🥩 lean cuts of steak

🍔 lean ground

🍣 salmon

🍤 shrimp

🥪 sliced turkey for a classic sandwich

🍗 flavorful chicken (chicken parm, honey garlic chicken, bbq pulled chicken just to name a few of my favs!)

👉🏼 Greek yogurt, beef jerky, cottage cheese

🥤 protein powder in a smoothie or oatmeal

💪🔥Body Booster: If you want to “heal” your metabolism, start by adding calories in the form of lean protein.

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Family Nurse Practitioner and Nurse Educator Brigitte (@BrigitteNP) was a personal trainer in the past and is still very passionate about all things diet, exercise, and wellness. Brigitte knows first-hand how difficult it can be to lose weight if your metabolism isn’t being supported. “I was not blessed with a very fast metabolism,” she says. “There are certain people who can eat anything they want and stay skinny. That was never me, has never been me, and will probably never be me, but there are things that you can do to help boost your metabolism.” Read on to learn about her top metabolism-boosting tips!


Yearly Checkups

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Keep up with your yearly checkups to rule out any medical conditions that could undermine your weight loss, Brigitte says. “I always recommend that you schedule your yearly visit with your healthcare provider or make an appointment anytime you feel there's a change in your health conditions, such as hypothyroidism, which is a sluggish thyroid or a slow thyroid that can decrease your metabolism,” she says. “Hypothyroidism can be detected through lab work.”

Thyroid Issues

At doctors appointment physician shows to patient shape of thyroid gland with focus on hand with organ. Scene explaining patient causes and localization of diseases of thyroid and endocrine systemShutterstock

Brigitte says to watch out for specific symptoms of thyroid issues. “Depending on your lab results, it must be corrected with medication. So if you're feeling very fatigued and cold all the time, and you've put on a lot of weight, I urge you, please go to your healthcare provider and get your thyroid checked out because sometimes a low thyroid can get missed and that does need to be treated as soon as possible. But let's say you've had your blood work checked out. Your thyroid is in great function, and if you don't have hypothyroidism, then let's boost your metabolism.”

Metabolism 101

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Brigitte gives some background into what metabolism is. “Your basal metabolic rate is your BMR, and it's essentially how many calories do you burn at rest,” she says. “So, for example, those people who can eat a lot of food and never gain weight most likely have a very high basal metabolic rate. Their body burns more calories at rest, and therefore, they are able to eat more without gaining weight.”

Not Naturally Blessed

Brigitte works hard to keep her metabolism in tip-top shape. “I was not blessed with a good metabolism, but there are hacks around this,” she says. “As always, make sure you always check with your healthcare provider before following these tips.”

Tip #1: Get Enough Protein

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Brigitte is vegan and consumes vegan protein powder. “Tip number one is during meals, consume some type of lean protein,” she says. “When you eat protein, you get a temporary rise in your metabolism by around 15 to 30%. Additionally, protein helps you feel more full and prevents you from eating. When I'm working and I don't have time to eat, I will use my blender cup and I'll add a scoop of protein, and it helps satisfy my cravings.”

Tip #2: Eat Lean Protein

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Brigitte recommends lean protein for non-vegans. “So if you're not vegan, you could opt for a lean grilled chicken breast,” she says. “As a vegan, I eat vegan alternatives such as gardening or beans and lentils, and sometimes I'll even add edamame to salads.”

RELATED: The Healthiest and Unhealthiest Ways to Cook Your Eggs

Tip #3: No Soda or Sports Drinks

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Eliminate sodas and sports drinks from your diet, Brigitte says. “The third tip to boost your metabolism and even to help you lose the weight is to ditch the soda and even sports drinks,” she says. “Unless you are a marathoner or you're an elite athlete that is using up all these calories and all these electrolytes, you don't need sports drinks. Many sports drinks are loaded with sugar. They barely have any electrolytes, and if your workout is light, you don't need to replace electrolytes. If you're just walking by drinking a sports drink or even a soda, everything that you would have burned, you just drank back.”

Drink Water

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Brigitte recommends drinking plenty of cold water instead. “You're better off drinking cold water. Sugar equals calories, and when you drink water, you automatically decrease your calorie intake. Drinking water also boosts your metabolism. Studies have found that drinking 17 ounces of water, which is around 0.5 liters, increases your resting metabolism by 10 to 30% for about an hour. A pro tip is to drink cold water to burn even more calories. This is because by drinking cold water, your body has to work harder to regulate your body temperature back to normal.”

Tip #4: HIIT Workouts

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Brigitte recommends HIIT workouts to boost metabolism. “Walking alone is not going to help you lose a lot of weight,” she says. “A lot of times, providers will tell patients like, oh, make sure you walk at least 30 minutes a day. But if you're walking and you know you're not even getting your heart rate elevated, that's not doing much. So don't get me wrong, walking is better than not walking any day. But there's a more efficient way to maximize your workouts.”

Tip #5: Lift Weights

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Brigitte strongly encourages strength training. “The fifth tip, and possibly my favorite, is to lift some weights. I can tell you that when I solely did cardio, I barely lost any weight. That all changed when I learned one huge hack to losing weight, which involved lifting weights. The truth is that muscle burns more calories and fat, so the more muscle mass you have, the higher your metabolism.”

RELATED: 7 Things to Do When You Wake Up to Melt Fat

More Muscle

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The more muscle you have, the more calories you burn at rest. “Men naturally have more muscle mass than women, and this is why they can eat more than us,” she says. “Research shows that one pound of muscle burns seven to 10 calories per day, while one pound of fat burns only two to three calories. This was according to the American Council on Exercise. Also, as we age, our muscle mass tends to decrease, and lifting weights helps combat that drop in metabolism. If you've never lifted weights, start lightly and slowly build up. Don't overdo it.”

Life-Changing Workout

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Brigitte says you don’t need to lift huge weights to get good results. “A small amount of weight goes a long way,” she says. “Lifting weights has been life-changing for me. It helps keep me toned, and it has helped boost my sluggish metabolism. I'm 35 years old, and I actually weigh less than what I weighed in high school.”

Find Something Fun

Brigitte makes the excellent point that if you find something fun, you’re more likely to keep up with it. “Find something that you enjoy doing. Running on a treadmill is so boring for me,” she says. “So now I opt for hot Pilates, Pilates, which incorporates core training I do, and that Pilate class I go to also incorporates high interval intensity training and calisthenics, and that helps tone and strengthen.”

RELATED: 11 Signs Ozempic Is Not for You

Yoga and Stretching

Runner woman stretching legs with lunge hamstring stretch exercise leg stretches. Fitness female athlete relaxing on beach doing a warm-up before her strength training cardio workout.Shutterstock

Brigitte makes sure to incorporate lots of stretching into her workouts. “I incorporate hot yoga into my workouts, and this helps keep me flexible and injury-free,” she says. “I have an autoimmune condition, so it's very important that I prevent injury and that I stay flexible because I tend to be predisposed to tendon and ligament injuries and inflammation.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Elizabeth Skordinsk countessofshopping Countess of Shopping
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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.

Balancing nutrition while dealing with appetite suppression can feel like navigating uncharted territory. For Elizabeth Skordinski, this challenge became a reality when she began her Mounjaro (tirzepatide) journey that led to an impressive 47-pound weight loss. While the medication helped control her appetite, Elizabeth quickly discovered that thoughtful food choices and proper hydration were critical for managing side effects and maintaining energy. Follow along with Elizabeth's daily routine to discover practical, protein-rich meal ideas and simple hydration hacks that can make your own weight management journey more successful, whether you're using medication or not.

Starting the Day Right with Hydration

Staying hydrated is crucial when taking Mounjaro, and Elizabeth starts her day with intention. "I'm completely obsessed with LMNT Electrolytes," Elizabeth shares as she describes her morning routine beginning with a big glass in her 40-ounce Stanley tumbler. She pairs this with black coffee to kickstart her day. The electrolyte blend, containing 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, has helped Elizabeth manage common Mounjaro side effects like headaches and fatigue.

Electrolyte Ice: A Game-Changer for Flavor

When appetite is suppressed by Mounjaro injections, finding exciting ways to stay hydrated becomes essential. "I really found that I need to have foods each day that I'm excited about because I can't eat that much because of the Mounjaro injection," Elizabeth explains. She creates flavored ice using LMNT electrolyte packets in raspberry and watermelon flavors (her favorites) as well as citrus options. Using special ice molds for round ball and nugget ice shapes, Elizabeth makes hydration more appealing while ensuring she replaces electrolytes lost through daily activities and exercise.

Protein-Packed Sous Vide Egg Bites

Getting enough protein is a priority on Mounjaro, and Elizabeth has a smart solution. "Protein, protein, protein is the name of the game with Mounjaro weight loss," she emphasizes while demonstrating how to make homemade sous vide egg bites similar to those at Starbucks. Using a dash egg cooker, she combines eggs, heavy cream, sausage, cheese, and fresh vegetables to create 12 protein-rich bites. Elizabeth involves her seven-year-old son in the cooking process, teaching healthy habits while preparing meals that can be frozen for easy meal prep throughout the week.

The "LA Salad": Nutrient-Dense and Satisfying

Elizabeth's midday meal showcases her approach to nutrition while on Mounjaro. "I have coined this, if you haven't heard me talk about my LA salads, then you need to know," Elizabeth says while building her creation. She starts with a generous base of organic lettuce and romaine, then adds a flavorful pineapple salsa (just 10 calories per tablespoon) as dressing. The protein comes from a mixture of 93% lean ground turkey, black beans, and pinto beans seasoned with taco mix. Elizabeth tops it with a small amount of Mexican cheese and sour cream for satisfaction, noting that beans provide filling fiber and affordable nutrition.

Smart Snacking with Protein Chips

Even snacks can be protein-focused when managing appetite on Mounjaro. "I paired this with Quest protein chips," Elizabeth mentions, showing how she enjoys just half a bag of the chips alongside her salad. She's particular about flavors, preferring the purple bag over the green variety that her son enjoys. This mindful approach to portion sizes reflects how Mounjaro has changed her relationship with food, allowing her to stop eating when satisfied rather than finishing everything on her plate.

Dinner: Balanced and Portioned

Dinner demonstrates Elizabeth's practical approach to evening meals while on tirzepatide. "I didn't eat the whole thing. In fact, I only ate half the pork chop and I ate half the vegetables because I was way too stinking full," Elizabeth shares about her dinner from a low-carb meal delivery service. Her husband (whom she calls "the Count") prepared the meal for her while she was working, showing how planning and support systems can help maintain healthy eating habits even with a busy schedule.

Protein Ice Cream: Sweet Treats Without Sacrifice

Ending the day with something satisfying doesn't mean abandoning protein goals. "I'm obsessed with protein ice cream. It's easily 20 to 40 grams of protein per serving," Elizabeth explains while starting a batch that needs to freeze for 24 hours. This thoughtful approach to dessert allows her to satisfy cravings while maintaining her nutrition priorities. She finishes her day as she started—with hydration—enjoying a decaf coffee and more water with electrolytes to support her body through the night. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
Evidence-Based

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

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

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

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Josh York joshyorkgg
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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.

As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

Why Your Muscles Need Extra Attention After 50

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

As people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.

In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

How Strength Training Benefits Your Aging Body

Portrait of senior woman lifting dumbbells, matureShutterstock

Strength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

1. Squats: The Foundation Builder

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

How to do it step-by-step:

  • Stand with your feet straight and shoulder-width apart.
  • Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
  • Bend your knees while keeping your back straight.
  • Lower to a 90-degree angle.
  • Slowly stand back up and repeat.

How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.

Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.

Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

2. Lunges: Balance and Strength Combined

Elderly men, training and stretching for morning workout in the park or forest. Senior, lunges exercise and motivation for wellness, fitness and healthcare strong legs cardio or running outdoorsShutterstock

How to do it step-by-step:

  • Begin with your feet together and shoulder-width apart.
  • Place your hands on your hips.
  • Take a step forward with one leg.
  • Bend your knees until at a 90-degree angle.
  • Raise your body back up.
  • Bring the front foot back to the start position.
  • Repeat with the opposite leg.

How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.

Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.

Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

3. Tricep Dips: Upper Body Strength Builder

Side view of a determined middle-aged man exercising tricep dips or triceps extension with a chair as workout routine for the arms at home during pandemic

Shutterstock

How to do it step-by-step:

  • Sit on the ground in front of a chair or bench.
  • Place your feet flat on the ground.
  • Put your palm on the chair or bench with your fingers facing forward.
  • Lift your hips off the ground.
  • Lower your body back down by bending your elbows.
  • Press down on your hands to straighten your arms back to the raised position.

How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.

Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.

Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

4. Push-Ups: Total Upper Body Strengthener

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyle​Push-UpsShutterstock

How to do it step-by-step:

  • Lie flat on your stomach.
  • Put your hands next to your chest.
  • Press up on your hands to lift off the ground.
  • Bend your elbows to lower back to the ground and repeat.

How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.

Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.

Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

5. Sit-Ups: Core Power Builder

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living sit ups room.5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstock

How to do it step-by-step:

  • Lie on your back.
  • Bend your knees so your feet are flat on the floor.
  • Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
  • Curl your body up towards your knees.
  • Slowly control your body back down to the ground.

How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.

Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.

Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

6. Plank: Full-Body Stability Master

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

How to do it step-by-step:

  • Lie flat on the floor with your stomach down.
  • Place your hands or elbows under your shoulders.
  • Push up off the ground to raise your body.
  • Hold the position for a pre-selected duration.

How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.

Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.

Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

Your Weekly Workout Plan for Optimal Results

Home Workout. Smiling Senior Woman Doing Squats While Training In Living Room, Sporty Elderly Lady Exercising On Fitness Mat, Older Female Making Weight Loss Exercises, Enjoying Active Lifestyle1. Squat Pulse with Calf RaiseShutterstock

Split the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.

An example of the breakdown would be:

Day 1 – Lower Body and Core

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Sit-Ups: 2-3 sets of 10-15
  • Planks: 3 sets of 8-12 30-second holds

Day 2 – Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 3 – Rest or Light Activity

Day 4 – Full Body

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 5 – Rest or Light Activity

  • Walking, yoga, stretching, mobility

Day 6 – Core and Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 7 - Rest

What Results to Expect From Your New Routine

Mature couple having a workout together in the park​1. Walking LungesShutterstock

Constancy is the key to any workout routine and generating the best results.

After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.

At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.

Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

One Final Tip for Getting Started

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

Start by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.