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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.

12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Lose weight and keep it off with these proven tips.

Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Louise_Rodhouse_LouisesJourneyxo33
Copyright louisesjourney2.0xo/Instagram
Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Nutrition & Diet

Most weight loss stories start with extreme diets and end with gained weight. But Louise Rodhouse, a 29-year-old mom from Slough, UK, discovered that the secret to losing 120 pounds wasn't about eating less but eating smarter. "What worked was actually just eating healthier whole foods, eating high volume, and finding low-calorie swaps," she shares. After trying everything from Slimming World to diet pills, she finally found an approach that helped her maintain her weight loss long-term.

Understanding Why Food Swaps Matter

The basics of weight loss came down to understanding energy balance. "If you think of yourself as a car, you are human, but we are thinking of yourself as a car. You put petrol or diesel, whatever, one in your car, and that will basically keep your car running and it burns through the fuel," Louise explains in her post. This simple understanding helped her focus on making smarter food choices rather than just eating less.

Start with Your Morning Drink

One of Louise's first discoveries was about liquid calories. "Just don't waste your calories on drinks. It's such a waste of calories," she emphasizes. Many people don't realize how many calories come from coffees, hot chocolates, and smoothies. She switched to unsweetened almond milk and sugar-free syrups, saving hundreds of calories daily.

Transform Your Breakfast

Louise revolutionized her breakfast by focusing on protein and volume. She combines protein powder with oats or Greek yogurt, noting that this combination helps maintain fullness throughout the morning. Adding berries and low-calorie toppings helps satisfy her sweet tooth without excess calories.

Make Lunch More Filling

"The biggest thing actually has just been filling up half my meals with or veg," Louise shares. She creates massive salads with lean proteins, explaining that this approach helps trick your brain into feeling full while keeping calories low.

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

Choose Smarter Proteins

"Protein is the most satiating out of all of your macronutrients," Louise explains. She emphasizes choosing lean proteins like chicken breast, which provides more protein for fewer calories compared to fattier cuts.

Rethink Your Carbs

Louise learned to make her carbohydrates work better for her by pairing them with protein and fiber. She focuses on portion control and adding vegetables to increase meal volume without adding excessive calories.

Transform Your Snack Game

Planning snacks became crucial for preventing hunger. Louise keeps her snacks between 150-200 calories, focusing on fruit or protein-rich options that satisfy cravings without derailing progress.

RELATED: Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Make Your Plate Colorful

Vegetables became the foundation of Louise's meals. "I literally would have big salads for lunch with chicken chuck in loads of cucumber, tomato, onion," she shares. This approach allows for larger portions while maintaining a calorie deficit.

Smarter Sauces and Condiments

"These little swaps, I'm telling you, it will make lose weight so much easier," Louise emphasizes. She switched to lighter versions of her favorite condiments, maintaining flavor while reducing calories.

Balance Your Fats

While focusing on lower-calorie options, Louise didn't eliminate fats entirely. "I do try to get my good fats in at a minimum of 30 grams a day just for hormonal health and stuff. Especially as a woman, it's very important to make sure you get a good amount of healthy fats," she explains.

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

Plan Your Treats

Sustainability was key to Louise's success. She maintains that the best diet can include everything in moderation, keeping 80% of her diet well-planned while allowing room for occasional treats.

Make Movement Part of Life

While nutrition drove her results, the movement played a crucial role. She started with daily walks and gradually added weight training, finding that consistent movement supported her dietary changes.

"The worst kind of way I feel like to make yourself struggle is when you eat small portions of high calorically dense food because that way you feel hungry," Louise concludes. Her approach demonstrates that successful weight loss doesn't require deprivation – it's about making smarter choices that allow you to eat more while consuming fewer calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteincardiosustainable weight losscarbshealthy eatinglose weight fastwalkingweight loss

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Nutrition & Diet

Mom Dropped 100 Lbs With These Simple Meals

Mayra_Wendolyne_LowCarbLove35
Mom Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day
Copyright Low Carb Love/YouTube
Christopher Roback
By Christopher RobackMar 24, 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.

Staying consistent with healthy eating can feel impossible when you're juggling family responsibilities and work deadlines. For Myra from Low Carb Love, finding a sustainable approach to nutrition changed everything. After losing over 100 pounds through low-carb eating, she's maintained her results by focusing on satisfying, nutrient-dense meals that don't leave her feeling deprived.

The Reality of Maintaining a Major Weight Loss

Myra is refreshingly honest about the challenges of maintaining significant weight loss. "A lot of times we think with getting back on track or a weight loss journey that you are always having to see progress or else you're failing. And it's definitely not the case," Myra says. This realistic approach has helped her maintain her weight loss for years.

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

Morning Routine: Starting Strong with Protein

Banana and chocolate smoothie in the glass jarShutterstock

Myra begins each day with a protein-focused breakfast. "I personally like to start my day with a smoothie or bone broth, something that has protein in it just because it kind of gets me started on the right foot," Myra explains.

Her current favorite is a pumpkin spice protein smoothie made with dairy-free condensed milk, pure pumpkin puree, pumpkin pie spice, protein powder sweetened with monk fruit, and ice. "I like my smoothies to be nice and thick and kind of icy where they taste like a frappe, like a dessert," Myra shares.

Daily Supplements: Research-Based Support

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

"If you follow me on Instagram or you've been following me for a while, you know that I'm like a supplement person, but to my defense, I do my research," Myra explains. Her multivitamin contains nine essential nutrients in just two pills, making it convenient for her busy lifestyle.

Personalized Nutrition: Listening to Her Body

Celiac, Gluten,Free Certification,food,labelShutterstock

Myra has adapted her diet based on her body's needs. "I try to keep all my food gluten-free since gluten really messes with my stomach. It's been one of those things where I've had to eliminate like dairy and gluten," Myra explains. This personalized approach demonstrates how she's learned to work with her body rather than against it.

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

Midday Meal: Veggie-Rich Stir Fry

Stir,Fry,Turkey,Breast,With,Red,Paprika,And,Zucchini,With​4. Beef Stir-FryShutterstock

For lunch, Myra prepares a colorful stir fry loaded with vegetables and protein. "With veggies, you get the fiber. They look beautiful, they keep you nice and full," Myra says. "I feel it adds the bulk to your meals, because if you have just a piece of salmon, your protein and healthy fats are usually going to be a smaller portion, but the veggies is where you could really add that bulkiness to your meals."

She incorporates a variety of vegetables including zucchini, peppers, mushrooms, and cabbage. "Carrots are a little higher in carbs, but again, we're talking like the amount of carbs to the nutrients of the veggie. I feel like it overcompensates for it," Myra explains.

Low-Carb Noodle Solution

Bowl of shirataki noodlesShutterstock

Myra incorporates Shirataki noodles into her meals. "I know everyone has like their either love or hate relationship with them. I'm going to be honest, I used to not be a fan of Shirataki noodles, but over time they've just really grown on me," Myra shares. "I washed them because I know they smell kind of funky. But if you wash them really, really well, you're golden."

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

Flavoring Without Compromise

"I love my food to be nice and seasoned. I need that flavor or else I don't want it," she explains, using gluten-free tamari, coconut aminos, rice vinegar, sesame oil, and various spices to create satisfying Asian-inspired dishes. "I ended up topping it with some green onion, a little bit of cilantro, some sesame seeds."

Preparation: The Key to Consistency

Beautiful young couple having fun in the kitchen while cooking.​Plan for Long-Term SuccessShutterstock

"It looks beautiful. It's going to be nice and filling and it's great for lunch, for dinner, leftovers. If you do meal prep, you know you're going to eat healthy. You know you're going to stay on track," she explains. By preparing satisfying meals in advance, she avoids the temptation of less nutritious convenience foods.

Exercise: Beyond Physical Changes

Fit woman talking to her trainer at the gym.​Making Exercise Work for YouShutterstock

"This is like the first time in over two years that I've actually focused on working out," she shares. "I've been super consistent with the workouts."

Myra addresses common misconceptions: "I've always grown up thinking like, no, I don't want to lift weights because I don't want to get bulky or I don't want to get buff, but it doesn't work like that. I've asked my trainer and she's like, 'Myra, in order for you to bulk up or get buff, you need to lift heavy.'"

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

Mental Health Benefits

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

"It makes me feel better about my overall energy. I don't even need coffee in the mornings," she shares. "I feel happier. When I'm leaving the gym, I just feel like overall my mood feels better. Working out is the most underused antidepressant."

Navigating Real-Life Challenges

Weight scale 120 kilogramShutterstock

"On the weeks when the team is here, it's really hard because we're snacking and we're cooking and we're making a bunch of delicious foods. And so I eat a lot more than on my weeks where everyone's working remote," she shares honestly.

"I just want you guys to know that if you are on a weight loss journey, you're not always going to see progress every single day or every single week. Sometimes you're going to have weeks where the scale doesn't move. Your measurements don't move. Everything just kind of stays the same."

Measuring Success Beyond the Scale

Concept of friendship, physical wellbeing and health. High five, success and fitness friends with goals, motivation and winning mindset in celebration of targets.Shutterstock

"I don't really weigh myself just because it is a little triggering for me. But I can just tell in the way I look like my clothes, my jeans, everything," she explains.

"There's so many things that play into that role. Remember we're also women. We have our menstrual cycle, and that plays a huge part in the fluctuation of your weight and how you're looking and how you're feeling and your cravings throughout the month."

By focusing on nutrient-dense foods, finding exercise she enjoys, and maintaining a realistic mindset, Myra has created a sustainable approach that has allowed her to maintain her impressive weight loss long-term.

Nutrition & Diet

12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Louise_Rodhouse_LouisesJourneyxo33
Copyright louisesjourney2.0xo/Instagram
Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most weight loss stories start with extreme diets and end with gained weight. But Louise Rodhouse, a 29-year-old mom from Slough, UK, discovered that the secret to losing 120 pounds wasn't about eating less but eating smarter. "What worked was actually just eating healthier whole foods, eating high volume, and finding low-calorie swaps," she shares. After trying everything from Slimming World to diet pills, she finally found an approach that helped her maintain her weight loss long-term.

Understanding Why Food Swaps Matter

The basics of weight loss came down to understanding energy balance. "If you think of yourself as a car, you are human, but we are thinking of yourself as a car. You put petrol or diesel, whatever, one in your car, and that will basically keep your car running and it burns through the fuel," Louise explains in her post. This simple understanding helped her focus on making smarter food choices rather than just eating less.

Start with Your Morning Drink

One of Louise's first discoveries was about liquid calories. "Just don't waste your calories on drinks. It's such a waste of calories," she emphasizes. Many people don't realize how many calories come from coffees, hot chocolates, and smoothies. She switched to unsweetened almond milk and sugar-free syrups, saving hundreds of calories daily.

Transform Your Breakfast

Louise revolutionized her breakfast by focusing on protein and volume. She combines protein powder with oats or Greek yogurt, noting that this combination helps maintain fullness throughout the morning. Adding berries and low-calorie toppings helps satisfy her sweet tooth without excess calories.

Make Lunch More Filling

"The biggest thing actually has just been filling up half my meals with or veg," Louise shares. She creates massive salads with lean proteins, explaining that this approach helps trick your brain into feeling full while keeping calories low.

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

Choose Smarter Proteins

"Protein is the most satiating out of all of your macronutrients," Louise explains. She emphasizes choosing lean proteins like chicken breast, which provides more protein for fewer calories compared to fattier cuts.

Rethink Your Carbs

Louise learned to make her carbohydrates work better for her by pairing them with protein and fiber. She focuses on portion control and adding vegetables to increase meal volume without adding excessive calories.

Transform Your Snack Game

Planning snacks became crucial for preventing hunger. Louise keeps her snacks between 150-200 calories, focusing on fruit or protein-rich options that satisfy cravings without derailing progress.

RELATED: Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Make Your Plate Colorful

Vegetables became the foundation of Louise's meals. "I literally would have big salads for lunch with chicken chuck in loads of cucumber, tomato, onion," she shares. This approach allows for larger portions while maintaining a calorie deficit.

Smarter Sauces and Condiments

"These little swaps, I'm telling you, it will make lose weight so much easier," Louise emphasizes. She switched to lighter versions of her favorite condiments, maintaining flavor while reducing calories.

Balance Your Fats

While focusing on lower-calorie options, Louise didn't eliminate fats entirely. "I do try to get my good fats in at a minimum of 30 grams a day just for hormonal health and stuff. Especially as a woman, it's very important to make sure you get a good amount of healthy fats," she explains.

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

Plan Your Treats

Sustainability was key to Louise's success. She maintains that the best diet can include everything in moderation, keeping 80% of her diet well-planned while allowing room for occasional treats.

Make Movement Part of Life

While nutrition drove her results, the movement played a crucial role. She started with daily walks and gradually added weight training, finding that consistent movement supported her dietary changes.

"The worst kind of way I feel like to make yourself struggle is when you eat small portions of high calorically dense food because that way you feel hungry," Louise concludes. Her approach demonstrates that successful weight loss doesn't require deprivation – it's about making smarter choices that allow you to eat more while consuming fewer calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”

Nissa_Graun1
Copyright nissagraun/Instagram
Christopher Roback
By Christopher RobackJan 02, 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.

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.

Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Food Swaps a Weight Loss Coach Used to Lose 25 Pounds

Melissa Alexandria melissaalexandria01
Copyright Melissa Alexandria/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 20, 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.

We've all been there - trying to eat "just one" cookie or a "small handful" of chips only to find the entire package empty minutes later. For vegan weight loss coach Melissa Alexandria, this was a familiar battle. "Some people have this amazing ability to consume a tiny portion of cake or a little bit of chips and that's all they want," Melissa explains in her video. "I cannot have five chips and then just put the bag away. I am going to eat the entire bag or I'm going to be thinking about that bag until I get to finish it."

Find what works for your body type

Not everyone responds the same way to food moderation techniques. "For some people moderation is key, but for many of us, it is really frustrating and challenging to try to moderate the amount of decadent food that we indulge in," says Melissa. Instead of forcing yourself into an eating pattern that doesn't work for you, consider finding an approach that matches your body and personality. These simple swaps helped Melissa lose 25 pounds and maintain her weight without counting calories or restricting portion sizes.

Oil-free fries satisfy chip cravings

French fries or potato chips with sour cream and ketchupShutterstock

If salty, crunchy chips are your weakness, Melissa has the perfect alternative. "If you crave chips and you love that saltiness, something that you can make is French fries that have no oil and they're not actually fried," she shares. Simply slice potatoes thinly, bake them at 450°F for about 25 minutes until crispy, and pair them with a homemade bean dip. Melissa blends chickpeas or black beans with lemon juice, apple cider vinegar, sea salt, and spices like garlic powder and chili for a satisfying, filling meal that hits all the same flavor notes.

Frozen banana "nice cream" replaces ice cream

bananas on a wooden tableShutterstock

When ice cream cravings hit, Melissa turns to frozen bananas. "I make the most delicious, creamy, frothy, frozen, dessert-like drink using ripe frozen bananas," she says. The process is simple - freeze spotty, ripe bananas, then blend them with a splash of plant milk, a handful of spinach, cinnamon, and any flavor extracts you enjoy like vanilla or almond. The result tastes indulgent while being naturally sweet and nutritious. This creamy treat satisfies dessert cravings without the sugar crash.

Dessert-like oatmeal instead of muffins and pastries

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

For those who crave baked goods like muffins and cupcakes, Melissa recommends a dessert-style oatmeal. "Oatmeal is the perfect food. It is so filling and lower in calorie density because it is filled up with water and fiber," Melissa explains. Add cinnamon, frozen berries, vanilla extract, and a splash of plant milk to transform basic oats into a sweet, satisfying treat. The fiber keeps you full for hours, making it easier to pass up other temptations. "If I've eaten a big, filling bowl of oatmeal, someone could be eating dessert right in front of me and I won't want any."

Focus on foods that truly satisfy

The key to Melissa's approach is finding foods that genuinely satisfy both physically and emotionally. "I eat following calorie density principles, which has allowed me to lose 25 pounds, maintain a healthy weight, and still eat food that fills me up," she shares. By choosing water-rich, fiber-filled foods, you can eat until you're truly satisfied without counting calories or controlling portions. These simple swaps create a sustainable way of eating that doesn't feel like deprivation.

Build habits that last beyond dieting

What makes these food swaps powerful is that they become daily habits, not temporary diet fixes. "These three things are actually things that I eat every single day. I have at least two out of these three every single day, if not all three," Melissa notes. The best healthy eating approach is one you can maintain long-term without feeling restricted or deprived. By finding satisfying alternatives to your trigger foods, you can create sustainable habits that support your weight and health goals for years to come. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Lost 135 Pounds and Kept It Off With These 7 Meals

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
Copyright low.carb.love/Instagram
Christopher Roback
By Christopher RobackApr 02, 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.

We've all been there - trying to lose weight but getting stuck in a cycle of boring meals and cravings. For Mayra, a mother and wellness enthusiast from Low Carb Love, finding sustainable, delicious meals was the key to losing 135 pounds and keeping it off for over 15 years. "Focus on protein," she says, sharing the approach that transformed her life. Ready to discover meals that could change your weight loss journey too?

1. Morning Protein Smoothie

Mayra kicks off her day with a protein-packed smoothie that feels like dessert but fuels her body. "When I'm not really knowing what to eat, or I just feel like really nourishing my body, I always make a smoothie," she explains in her video. Her go-to blend includes plant-based protein powder, almond milk, unsweetened cocoa powder, and a secret ingredient - avocado - which creates creaminess without the carbs of banana.

2. Crispy Skin Salmon

For lunch, Mayra loves a perfectly cooked salmon with crispy skin. "I love a crispy seasoned skin," she says while demonstrating how to get that restaurant-quality sear. The salmon provides quality protein and healthy omega-3 fats that keep her satisfied. She cooks it simply with salt and pepper, letting the natural flavors shine through.

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

3. Salmon Cobb Salad

Mayra transforms her salmon into a substantial Cobb salad that's anything but boring. "Salads are a really, really big part of my life. I love salads because they're really filling," she shares. Her version includes crispy turkey bacon, feta cheese, medium-boiled eggs, avocado, and fresh vegetables, topped with a simple homemade dressing of red wine vinegar, Dijon mustard, and avocado oil.

4. Smart Snacking

Before dinner, Mayra prevents overeating with strategic snacks. "One of the mistakes that I feel people make when they're snacking is they have too much fruit or sugars or carbs," she explains. Instead, she opts for protein and fat-focused options like a small bowl of strawberries, Marcona almonds, and protein-rich beef jerky that keep her satisfied until dinner.

5. Curry Chicken

For dinner, Mayra keeps it lighter with a delicious curry chicken dish. "I usually like to go a little lighter for dinner," she says, sharing her preference for chicken or seafood in the evening. Her curry chicken features a yogurt marinade that keeps the meat moist, plus a medium-heat coconut curry sauce that adds tons of flavor without excessive carbs.

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

6. Cauliflower Rice

Mayra pairs her curry chicken with fluffy cauliflower rice. "This here is just super fluffy, light. It does the job," she explains while showing how to properly drain the moisture for the perfect texture. This low-carb alternative satisfies her desire for a comforting base without derailing her progress.

7. Simplified Sauces

For busy weeknights, Mayra relies on clean-ingredient sauces to transform simple proteins. "I'm all about making homemade sauces and making them from scratch, but sometimes during the week, you just need to make it and go," she admits. This practical approach helps her maintain her eating style without spending hours in the kitchen.

Her #1 Rule

Throughout her day, Mayra consistently prioritizes protein at every meal. "Again, like for me, protein really goes a long way," she emphasizes. This focus has been fundamental to her 135-pound weight loss and 15-year maintenance success, giving her meals staying power that prevents hunger and cravings.

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

The Secret Weapon

Mayra doesn't shy away from fats - she embraces them strategically. "Don't be afraid of fats. I grew up being super paranoid about fatty foods. I got low fat, everything," she reveals. Now she understands that "fats are not the enemy" and uses them as a "lever" to stay satisfied longer between meals.

Why She Never Gets Bored

The key to Mayra's long-term success is constant variety. "What makes a low carb lifestyle sustainable, or even a weight loss journey sustainable, is you being able to actually stick to it," she explains. By creating flavorful variations of her favorite meals, she never feels restricted or bored with her food choices.

Meal Prep Mindset

Mayra suggests making extra portions of proteins and sides like cauliflower rice. "If you're alone, then meal prep," she advises, noting how this simple habit ensures she always has healthy options available. This practical approach helps her maintain consistency even during busy weeks. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. 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.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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