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I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

Naomee Rahman shares her weight loss hacks.

Alek Korab
By Alek KorabOct 10, 2024
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Alek Korab
By Alek KorabOct 10, 2024
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Alek Korab is Founding Editor of Body Network
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Nutrition & Diet

Many of us have struggled with weight fluctuations and the challenges of maintaining a healthy lifestyle. Naomee Rahman, a wellness influencer, knows this journey all too well. After years of being unfit and struggling with her weight, Naomee finally found a sustainable approach to health that helped her lose 30 pounds and keep it off for two years. We've also included insights from Body Network’s Resident RDN Tara Collingwood. Here, they share game-changing habits that can transform your life.

Make Healthy Choices the Easy Ones

"I have a rule in my house where I do not keep any unhealthy foods or snacks," says Naomee in her post. She emphasizes the importance of making healthy options readily available. "I always keep baby carrots, chopped-up cucumbers, and a bunch of fruit in my fridge," she adds.

By preparing healthy snacks in advance and keeping them easily accessible, Naomee makes it simpler to stick to nutritious choices throughout the week.

Focus on Whole Foods and Eliminate Added Sugar

Naomee stresses the importance of a diet centered around whole, minimally processed foods. "Fruits, veggies, meats, eggs, complex carbs like potatoes, rice, beans, lentils, and oats" form the foundation of her meals.

She also includes fermented foods for gut health. Naomee advises, "Start your day with a savory protein-packed breakfast instead of a sweet one," to avoid energy crashes and uncontrollable cravings later in the day.

Eat Regular Meals and Practice Portion Control

Tara Collingwood emphasizes the importance of not skipping meals: "Don't skip meals, even breakfast. Eventually, your body will tell you it needs the calories you skipped, and cravings and inability to control portions can happen easily."

She also stresses the significance of portion sizes: "A lot of times it's not the 'what' you are eating but it is the 'how much' you are eating. Even 'healthy' foods can be high in calories or add up in calories and cause you to go over your calorie budget."

Get Excited About Your New Healthy Lifestyle

Changing your mindset is crucial for long-term success. "Get excited to eat healthy food on a regular basis. Get excited about a salmon and rice bowl. Get excited about that salad," Naomee encourages.

She recommends curating your social media feed to include healthy food and lifestyle content for inspiration and motivation.

Don't Use Outings as an Excuse to Eat Unhealthy

Naomee suggests changing your perspective on dining out or vacations. "Instead of focusing solely on the food, I now get excited about the overall experience," she explains.

When dining out, she opts for balanced meals with protein, veggies, complex carbs, and healthy fats. If craving something unhealthy, she'll share it with a companion while choosing a healthier main dish for herself.

Drink Water or Tea Throughout the Day

"One of my favorite hacks to stop cravings is to drink a cup of tea," Naomee shares. She recommends keeping a variety of herbal teas on hand and aiming for about three liters of water daily. Starting the day with a full glass of water can help kickstart digestion and promote a healthy morning routine.

Collingwood agrees, recommending to "Cut out liquid calories. Drink water, tea, calorie free beverages, etc. Even cut out fruit juice and eat real fruit instead."

RELATED:I Melted 80 Pounds of Fat in 9 Months: My Top 5 Keto Tricks

Stop Eating When You're Satisfied and Slow Down

Learning to recognize fullness cues is essential. "You shouldn't be disgustingly painfully full to stop eating," Naomee advises. She recommends eating slowly, being present during meals, and getting comfortable with saving leftovers. When getting takeout, she suggests serving a reasonable portion on a plate rather than eating straight from the container.

Collingwood adds, "It takes a few minutes (even 15 to 20) for the signal to get from your stomach to your brain that you are full. If you eat more slowly, you can stop when you are satisfied and not end up eating too much."

Limit or Eliminate Alcohol

Naomee credits cutting out alcohol for the first 10 pounds of her weight loss. "Besides the fact that alcohol is extremely calorie-dense, alcohol is also just very, very bad for you," she states. She now limits drinking to special occasions, about 3-4 times a year, and opts for mocktails when socializing.

Move Consistently Throughout the Day

"Human beings were not meant to sit all day, then only get 30 minutes to an hour of physical activity," Naomee explains. She encourages incorporating movement throughout the day, such as walking, cleaning, or using a walking pad while working or watching TV. She also recommends walking for at least 10 minutes after meals to aid digestion and manage blood sugar levels.

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Incorporate Strength Training

Collingwood emphasizes the importance of weight training: "When we lose weight, we lose a proportion of muscle along with the fat. Muscle burns calories on our body and is a major determinant of our metabolism." Incorporating strength training into your routine can help maintain muscle mass during weight loss.

Romanticize exercise

Changing your mindset about exercise can make a significant difference. "I started behaving like that version of me," Naomee says, referring to her shift in identity from unfit to active. She suggests investing in comfortable, stylish workout clothes and diversifying your exercise routine to keep it interesting. "This year, I started playing tennis, pickleball, and running," she shares, noting how enjoyable these activities can be.

Romanticize Exercise

Quality sleep is crucial for weight management. "There are so many studies that show when you are sleep deprived, your body literally holds onto fat," Naomee explains. She recommends aiming for 9-10 hours of sleep per night, especially for women. Establishing good sleep hygiene habits, such as avoiding phone use before bed and trying sleep meditations, can help improve sleep quality.

Collingwood agrees, stating, "We eat more when we are sleep deprived because of cravings and our body's lack of regulation for the hunger and fullness hormones that are released."

RELATED:I Tried Ozempic for Weight Loss and I Discovered 7 “Dark Sides” No One Warned Me About

Maintain Accountability

Tracking progress is essential for long-term success. Collingwood suggests, "Whether it is weighing yourself each day, keeping track of your intake on an app, or checking in with a friend or professional, staying on top of your progress (or lack of) can help you see what is working and what might need to be adjusted along the way." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes

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Leah Groth
By Leah GrothJun 06, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Do you want to lose 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.

I Focused on Changing My Diet

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“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

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

I Implemented Volume Eating

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Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

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She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

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“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

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You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

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It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

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She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

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She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

Nutrition & Diet

I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

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Nadia Murdock
By Nadia MurdockMay 27, 2024
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Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.
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When I tell people I lost 30 pounds by changing my mindset, they stare back at me as if to say, it can't be that easy. No, it's not that easy. But it really does work.

I am a Mindset and Movement Coach and a Certified Cognitive Behavioral Therapy Professional with a B.A. in Psychology, as well as a certified fitness coach in mat pilates and barre. I like to say that I was my first client—when I gained a considerable amount of weight in college, I remember not recognizing my own reflection both physically and mentally. I tried a TON of yoyo dieting and followed an inconsistent routine.

In my senior year of college, my life changed when I was given a one-year membership to a gym. This was the start of my true passion for movement and mental strength. I learned so much about myself that continued to unfold over the years bringing us to the present day where I have married the two to become a mindset and movement coach.

Throughout my fitness career, I have met so many people that were physically fit but lacked that same health in their mindset and mental health. Everything is all connected and they truly work hand in hand in order to cultivate sustainable well-being. Being able to tap into your body's needs, staying consistent, and recognizing when your mind and body needs me more is the act of being your own health advocate and activating the power of being the author of your own story.

And every story needs a good beginning.

I remember the exact day I decided to lose weight. I was in New York City with a friend and there was this huge staircase in the subway station on 5th Avenue and 53rd Street. The escalator was not working so my friend and I had to climb the stairs. I remember how difficult it was, and saying to myself I can do this. Eventually, when I got to the top I also remember saying to myself I will climb these stairs one day without a problem. Fast forward about 2 years. I remember the feeling of accomplishment when I did just that with a yoga mat and backpack on my back.

There are two things that have gotten me through the hardest times in my life: Being able to tap into my internal strength while seeing my physical strength develop is profound. It didn’t stop there—these realizations spilled into other areas of my life creating a full transformation. Read on to learn how I lost weight and how you can, too.

1. How I Lost the Weight

Nadia_Murdock2nadiamurdock/Instagram

After years of yo-yo dieting and deprivation, I struggled to lose the weight I gained freshman year of college. I was given a one-year gym membership by my brother, my senior year in college. I was also introduced to Weight Watchers by my best friend's sister who recently had a baby and was using Weight Watchers to get back into shape. The combination of the two changed my life. I tried every class imaginable until I found a workout routine that worked for me. Through this I was also able to connect with like minded individuals that helped to support me in my weight-loss journey. When it came to nutrition, my curiosity was sparked! I learned the importance of hydration, having a colorful and balanced plate and eating foods that served me and my new active lifestyle. Over time this became a part of me, it became a lifestyle.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

2. My Advice for People Who Struggle With Maintaining a Positive Mindset While Working Toward Health and Fitness Goals

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The biggest thing in my coaching that I advise all my clients to do is write down their accomplishments! Often people are focusing on what they haven’t done vs. what you have. Having a working document or journal for you to reflect on regularly will help keep you motivated and remind you of what you are capable of.

3. Common Weight Loss Mistakes to Avoid

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They don’t do things they enjoy! They tend to hop on trends and do what other people are doing which causes them to quit. Another thing that gets in the way is the desire for a quick fix! Sustainable change takes time and consistency. Most importantly they aren’t tapping into their WHY! This is what is going to get you out of bed when you don’t feel like doing it. If you can vividly paint a picture of why you are setting yourself up for success.

Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

4. Conquer Your Fears

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I recall when I started taking classes I would always go to the back of the class in fear of doing the moves wrong. I also wore baggy clothes for fear of being judged. As my physical body got stronger so did my mental strength and mindset. I started to care less about what people thought and moved from the back of the class to the front. I was less concerned about what people thought and more concerned about showing up for myself.

💪🔥Body Booster: Write down your accomplishments! Having a journal will help keep you motivated and remind you of what you are capable of.

Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.

Nutrition & Diet

She Lost 15 Lbs After 40 with These 10 Diet Hacks

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Leah Groth
By Leah GrothJan 26, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Are you struggling to lose weight in perimenopause? Just because you are over 40 doesn’t mean that achieving your body goals is impossible. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she unveils her weight loss secrets through tips. “10 proven diet tips to lose 15 pounds if you’re in perimenopause,” she writes. “Are you ready to make this the year where you put yourself first? If the answer is ‘hell yes’ then LFG.”

Calculate Your Macros

Start by calculating your macros. Use a macro calculator “and follow your maintenance calories by tracking your food for 2 weeks (be honest!)” she writes.

Get Yourself in a Deficit

Next, get yourself in a deficit. “After 2 weeks of consistency use my macro calculator to create a 15% deficit if you haven’t seen any fat loss progress with your maintenance calories (progress looks like the scale dropping, inches dropping, clothes fitting better, energy improvements, strength in the gym…)” she continues.

Eat More Protein

Amp up your protein intake. “Aim for 30g of protein per meal and space out your meals every 3-4 hours,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Eat Whole Foods 90 Percent of the Time

Trish recommends staying away from processed foods and filling your plate with clean, nutritious options – most of the time. “Choose 90% whole foods - add lots of veggies to your meals (half your plate)” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Hydrate

Next, hydrate. “Drink 3L of water + electrolytes (I use LMNT)” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Track Everything You Eat

Don’t forget to track everything you eat to keep yourself accountable. “Track your food in an app (eyeballing does not work, you’ll have to weigh your food in grams) - I have used my fitness pal, MM+ and Cronometer, any app will do,” she says.

Walk 10,000 Steps Per Day

Make sure to get your steps in. “Work your way up to 10K steps per day (get outside for a walk everyday)” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Lift Weights

Strength training is also crucial for weight loss. “Start lifting weights: aim for 3 full body days or 4 days of 2 upper + 2 lower days,” she urges. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Get Enough Sleep

You also need to rest. “Sleep sleep sleep (this WILL make or break you)” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay in Your Own Lane

Lastly, don’t pay attention to everyone else. “Stay in your own damn lane!! Who cares what everyone else is doing!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm 45 and Lost 60 Pounds

Martin Balcaitis
Copyright Martin Balcaitis
Christopher Roback
By Christopher RobackFeb 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.
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If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

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Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

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Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

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Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

The Workout Strategy

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Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

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Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

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Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

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Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

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For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

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His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 People Who Lost 30 Pounds Share How

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Ferozan Mast
By Ferozan MastApr 17, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Losing 30 pounds is a major achievement: Research shows that for the overweight, every pound lost has a positive impact on health—including blood pressure, cholesterol, improved mobility and much more. “For example, if you weigh 200 pounds, a 5% loss is 10 pounds, dropping your weight to 190 pounds. This modest weight loss can decrease your risk for chronic diseases related to obesity,” says the CDC. There’s no one-size-fits-all method: different people respond to different tactics, but the common denominator is weight loss success. Here are five people who lost 30 pounds, sharing exactly how they did it.

Sustainable Lifestyle Changes

@jessiemgolden

You can get leaner in a chill/soft life way🤝 #longtermweightloss #sustainableweightlosstipsforwomen #weightlosstipsforwomenover35 #caloriesinvscaloriesout #fatlosshelpforwomen #intuitiveweightloss #sustainablefatlosstips #sustainableweightloss #sustainablefatloss #lowimpactworkout

Jessie (@jessiemgolden) lost 30 pounds and kept it off with what she calls a “chill, soft life way” which caused as little stress as possible. “I developed a strategy that suited my psychology,” she says. That consisted of looking at what she eats and figuring out what a trade-off might be in her diet, and how certain foods affected her metabolism. “I absolutely had a long-term view,” she says.

Calorie Deficit

@pitalifts

#weightlosstransformation #weightlossprogress #beforeandafter

TikToker Jess (@pitalifts) lost weight using the good old-fashioned calorie deficit method. Jess showed how she handled her calorie deficit without getting too stressed, focusing on protein shakes, protein chips, and low-calorie high-protein meals with vegetables. This kept her feeling satiated even while cutting calories.

RELATED:12 Ways to Eat For Your Best Body After 40

Lots of Walking

@mila.magnani

You can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy- similar to a runner’s high A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40% Here is a great video explaining the science @Dr Idz (MBBS, MRes, Dip IBLM) #pcosweightloss #sugardoors #pcosexercise #pcosworkout #pcosweightlosstips #weightlosstipsforwomen #walkingforweightloss #walkingforfatloss #insulinsensitivity

Mila (@mila.magnani) lost 30 pounds with PCOS and hypothyroidism by going on 30-40 minute walks. “You can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy—similar to a runner’s high,” she captioned the video. “A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40%”

RELATED: 5 Effective Ways to Walk to Burn Body Fat

1,700 Calories a Day

@denisehamdan

what i eat in a day that helped me lose 30 pounds pt 4!! heres some high protein low calorie healthy food inspo for yall, lmk if u guys want any recipes ◡̈ Products➡️ Create Creatine gummies @Create Wellness use code DENISE25 for a discount & greens drink by @Bloom Nutrition #antiinflammatorydiet #burnbodyfat #whatieatinaday #highprotein #highproteinmeals #highproteinrecipes #highproteinsnack #highproteinlowcalories #whatieatinadayhealthy #bodyrecomposition #lose30lbs #glowup #weightloss #weightlosscheck #weightlosstransformation #weightlossprogress #howtoloseweight #guthealth ##howtolosebellyfat #healthy #gymtok #fittok #bloom #bloating #bloompartner #lifestyle #diet #healthyfoodinspo

Denise (@denisehamdan) lost 30 pounds by overhauling her diet, sticking to 1700 calories and 130+ grams of protein to help build muscle and stay satiated. So what are some of the things she eats on a daily basis? Coffee, supplements, egg wraps, a green drink, turkey snack sticks, a protein bar, and chicken alfredo from scratch.

Mind Over Matter

@chris.gordert

You deserve what you desire, now its time to earn it 🙏🙏 #chrisgordert #gordertgang

Chris (chris.gordert) lost 30 pounds in two months by changing his entire mindset. Along with lifestyle changes such as watching what he eats and increasing his cardio workouts, he says the real change came from within. It wasn’t until he changed his mental approach that real changes happened. “I changed my mind,” he says. “Sit down with yourself and write a contract up in your mind. No ifs, no ands, no buts. When you’re ready, sign it in your mind.”

💪🔥Body Booster: To avoid stress while in a calorie deficit, prioritize high-protein, low-calorie foods like protein shakes, protein chips, and veggies. This will help you feel full and satisfied.

Nutrition & Diet

8 High-Protein Recipes for Easter

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Leah Suzanne
By Leah SuzanneApr 13, 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.

Egg & Veggie Scramble with Cottage Cheese

Raw eggs in glass bowl on kitchen table. Preparation of omelet

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Protein: ~25g per serving

Ingredients:

  • 2 eggs + 2 egg whites
  • ½ cup low-fat cottage cheese
  • ½ cup diced bell peppers and spinach
  • Salt, pepper, olive oil

Instructions:

  1. Sauté veggies in olive oil for 2–3 mins.
  2. Whisk eggs and egg whites together, and pour over veggies.
  3. Stir in cottage cheese as the eggs begin to cook.
  4. Cook until set. Season and serve.

Deviled Eggs with Greek Yogurt & Smoked Salmon

Traditional Norwegian smoked salmon in slices with parsley and lemon served as close-up on rustic wooden chopping board with text spaceShutterstock

Protein: ~8g per 2 halves

Why it’s great: A leaner, protein-packed take on a classic.

Ingredients:

  • 6 hard-boiled eggs
  • ¼ cup plain Greek yogurt
  • 1 tsp Dijon mustard
  • 2 oz smoked salmon (finely chopped)
  • Chives, paprika, salt & pepper

Instructions:

  1. Halve eggs, remove yolks, and mix with yogurt, mustard, and seasonings.
  2. Spoon or pipe the mixture back in.
  3. Top with smoked salmon and chives.

Herb-Crusted Lamb Chops

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Protein: ~30g per chop

Why it’s great: A traditional Easter centerpiece with a protein boost.

Ingredients:

  • 4 lamb chops
  • Garlic, rosemary, thyme, olive oil
  • Salt & pepper

Instructions:

  1. Rub chops with herbs, garlic, and olive oil.
  2. Sear in a hot pan 2–3 mins per side, then finish in oven at 400°F for ~8 mins.
  3. Rest before serving.

Spring Veggie Frittata with Feta & Chicken

Frittata made of eggs, potato, bacon, paprika, parsley, green peas, onion, cheese in iron pan. on wooden table.

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Protein: ~25g per slice

Why it’s great: Easy to make ahead, works for brunch or dinner.

Ingredients:

  • 6 eggs
  • ½ cup shredded cooked chicken
  • ½ cup asparagus, diced
  • ½ cup zucchini or peas
  • ¼ cup feta cheese
  • Salt, pepper, herbs

Instructions:

  1. Sauté veggies briefly.
  2. Whisk eggs, fold in chicken, veggies, and feta.
  3. Pour into a greased baking dish or skillet.
  4. Bake at 375°F for ~25 mins.

Carrot Cake Protein Pancakes

Carrot protein pancakes.Shutterstock

Protein: ~20g per serving

Why it’s great: Sweet and festive, but packed with protein.

Ingredients:

  • ½ cup oat flour
  • 1 scoop vanilla protein powder
  • 2 eggs
  • ¼ cup grated carrot
  • ¼ tsp cinnamon, nutmeg
  • Splash of almond milk

Instructions:

  1. Mix all ingredients until batter forms.
  2. Cook pancakes on a non-stick pan until golden.
  3. Top with Greek yogurt, walnuts, and a drizzle of maple syrup.

Stuffed Chicken Breast with Ricotta & Spinach

Woman cutting chicken fillet in kitchen, closeup​Chicken BreastShutterstock

Protein: ~40g per serving

Why it’s great: Elegant enough for Easter dinner, packed with lean protein.

Ingredients:

  • 2 large chicken breasts
  • ½ cup ricotta
  • ½ cup spinach (cooked & chopped)
  • Garlic, lemon zest, salt & pepper

Instructions:

  1. Slice a pocket in each breast.
  2. Mix ricotta, spinach, and seasonings. Stuff into chicken.
  3. Bake at 375°F for 25–30 mins.

Tofu & Egg Stir-Fry Bowl

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Protein: ~30g

Ingredients:

  • 2 eggs
  • ½ block firm tofu (cubed)
  • 1 cup mixed veggies (broccoli, carrots, bell peppers or whatever veggies you have on hand!)
  • Soy sauce, sesame oil, garlic

Instructions:

  1. Pan-fry tofu until golden. Set aside.
  2. Scramble eggs in the same pan.
  3. Add veggies and tofu back in, stir-fry with soy sauce and garlic.
  4. Drizzle with sesame oil before serving.

High-Protein Egg Salad (Greek Yogurt-based)

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

Protein: ~22g per serving

Ingredients:

  • 3 hard-boiled eggs (chopped)
  • ¼ cup Greek yogurt
  • 1 tsp mustard
  • ½ celery stalk (diced)
  • Salt, pepper, paprika

Instructions:

  1. Mix all ingredients in a bowl.
  2. Serve on whole-grain bread, in a lettuce wrap, or with crackers.

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Foods That Secretly Cause Inflammation

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Leah Suzanne
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

If you suffer from inflammation, you need to be extra careful about the food and drinks you eat. The Arthritis Foundation maintains that “many foods can help fight inflammation and improve joint pain and other symptoms.” However, some foods secretly contribute to inflammation. Body Network spoke to Heather Snead, Live Conscious Expert and Nutritionist, who revealed 8 foods that secretly cause inflammation.

Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Processed foods, including instant meals, packaged snacks, fast foods, and deli meats, are the first category of eats that can cause inflammation. “These often contain refined carbohydrates, artificial additives, and unhealthy fats that can trigger inflammation and disrupt gut health, leading to chronic conditions over time,” she says.

Sugary Drinks

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Next up, sugary drinks. “High sugar content in sodas, energy drinks, and fruit juices can cause spikes in blood sugar, leading to insulin resistance and increased inflammatory markers in the body,” Snead says.

Refined Carbohydrates

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

You should also stay away from refined carbohydrates. “White bread, pastries, and other processed grains lack fiber and nutrients, causing rapid blood sugar spikes that promote inflammation,” Snead explains.

Red Meat

Raw Grass Fed Prime Rib Meat with Herbs and Spices​Method 1 - Strategic Protein IntakeShutterstock

Red meat may also provoke inflammation. “Some cuts of red meat are high in saturated fats, which may contribute to systemic inflammation and increase the risk of heart disease when consumed in excess. Processed meats, such as bacon and sausages, can be particularly problematic due to added preservatives,” Snead explains.

Fried Foods

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close up19 Most Unhealthy Junk Foods You Should Never Eat Shutterstock

Be wary of fried foods. “Cooking at high temperatures can contribute to oxidative stress and inflammation in the body. Additionally, fried foods are often made with unhealthy trans fats that increase inflammation,” Snead explains

Excessive Alcohol

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

You might also want to stay away from booze. “Too much alcohol can damage the gut lining, promote liver inflammation, and increase inflammatory markers, leading to long-term health issues,” Snead maintains.

Artificial Trans Fats

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

Artificial trans fats, found in some margarines, processed snacks, and baked goods, can cause inflammation. “Trans fats have been linked to increased LDL (bad) cholesterol, reduced HDL (good) cholesterol, and heightened inflammation,” she says.

Vegetable and Seed Oils High in Omega-6

Sunflower and sunflower oil on the wooden background

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Also, watch out for oils. “While omega-6 fatty acids are essential, excessive intake from processed vegetable oils (such as soybean, corn, and sunflower oil) can create an imbalance with omega-3s, leading to chronic inflammation over time,” says Snead. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

7 Proven Ways to Boost Energy Without Caffeine

Woman drinking coffee, tea, green tea
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Leah Suzanne
By Leah SuzanneApr 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.

Consuming caffeine always seems like a simple solution to the tiredness equation. Drinking a cup of coffee or tea, downing an energy drink, or taking a supplement spiked with the energy source is a quick fix to exhaustion. However, while a quick hit of energy may be a temporary solution, most of us are well aware that it wears off pretty fast, oftentimes leaving us more tired than we were to start. Luckily, there are other ways to boost energy without the stimulant. Body Network asked Heather Snead, Live Conscious Expert and Nutritionist, for her recommendations. Here are 7 proven ways to boost energy without caffeine.

Adequate Sleep

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Getting enough sleep is a sustainable energy source. “Prioritize 7-9 hours of quality sleep to allow the body to repair and recharge, preventing fatigue and brain fog,” Snead recommends.

Regular Exercise

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Another way to boost your endorphins and maintain more energy throughout the day? Move. “Engaging in consistent physical activity enhances circulation, boosts endorphins, and improves overall energy levels,” says Snead.

Hydration

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

It can be tempting to drink coffee when you are tired, but water may actually do the trick. “Dehydration can cause sluggishness, so drinking enough water throughout the day helps maintain energy and focus,” says Snead. “You can also skip caffeinated drinks or excessive coffee, which can cause dehydration. Beyond Brew is a great alternative for clean energy without the jitters.”

Balanced Diet

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden table​Three Times More Satiety PowerShutterstock

Make sure you focus on a balanced diet, avoiding lots of sugar “Eating whole, nutrient-dense foods (such as fruits, vegetables, healthy fats, and lean proteins) provides steady energy without crashes,” says Snead.

Stress Management

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There are lots of reasons to keep stress to a minimum. “Chronic stress drains energy, so practicing relaxation techniques like deep breathing, yoga, or journaling can help maintain balance,” says Snead

Sunlight Exposure

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If you are tired, get some sun. “Natural light helps regulate the body’s circadian rhythm and boost vitamin D levels, which play a role in energy production,” says Snead.

Mindfulness and Meditation

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Getting your zen on is actually great for energizing. “Practicing meditation, mindfulness, or even short breathing exercises can reduce mental fatigue and increase focus,” explains Snead. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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