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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.

Top 7 Low-Carb Snacks to Boost Energy Your Body Needs Every Day

Keep these healthy snacks on hand.

Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
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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Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
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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Nutrition & Diet

Low-carb meals and snacks are ideal if you want to maintain steady energy throughout the day without blood sugar spiking and dropping. “We’ve reached a critical mass of scientific evidence at this point,” saysJeff Volek, PhD, RD. “And nutrition experts now agree low-carb diets provide benefits beyond disease management. In other words, they’ve been shown to not only help people with diet-related diseases, like heart disease and type 2 diabetes, they can also help generally healthy people reduce their risk of developing those diseases in the first place.” Keeping healthy foods on hand makes sticking to a healthy diet so much easier. Here are seven low-carb snacks to boost your energy and support your health.

Hard Boiled Eggs

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

Hard-boiled eggs are an ideal low-carb snack that can be enjoyed on the go. “One large egg (50 grams) has approximately 6.5 grams of protein, 5 grams of fat, 0.5 grams of carbohydrate, and 70 calories,” saysFranziska Spritzler, RD, CDE. “This macronutrient profile makes them an ideal staple food for keto or low-carb diets. Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron.”

RELATED:I'm a Diet Expert, and These Are the Top 5 Foods I Avoid to Stay Lean

Cottage Cheese

Woman hold bowl with cottage cheese, close upShutterstock

Low in carbs and high in protein, delicious cottage cheese is an often-overlooked low-carb option. “Cottage cheese is especially good for people living with diabetes,” says OSF Healthcare. “Cottage cheese is low in carbohydrates. In addition, the protein in cottage cheese slows digestion, which promotes satiety and can prevent blood sugar spikes. It can be a filling snack alongside fruit.”

Avocado

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocadoShutterstock

Avocados are another delicious and convenient low-carb snack. “Avocados are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs — of which 14 g is fiber — and 30 g of fat,” says Flora Clarke, MSc, via ZOE. “They are also high in many vitamins and minerals, including potassium and B vitamins. Research shows that eating avocados regularly can reduce levels of “bad” cholesterol and improve your heart health.”

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

Cheese is another quick and easy low-carb snack. “Rich in flavor, hard cheeses like cheddar, Swiss, and provolone contain very little lactose,” Spritzler says. “They’re extremely keto-friendly; most provide about 1 gram of carb per 100 grams, although some may contain up to 3 grams.”

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt is a great choice for a healthy, low-carb snack. “If you’re a yogurt lover, plain Greek yogurt is by far your best choice for low-carb or keto eating,” Spritzler says. “It has fewer carbs and is thicker than other yogurts because more of the liquid whey (which contains the milk sugar lactose) has been strained during processing. Although carb counts vary slightly among different brands, Greek yogurt has about 3 grams of carb per 100 grams (a little less than ½ cup) and 5 grams per 170-gram (¾ cup) container.”

Nuts

Walnuts,Walnut,Kernel,Halves,,In,A,Wooden,Bowl.,Close-up,,From,AboveShutterstock

Low-carb nuts such as pecans are loaded with antioxidants. “Eating nuts as part of a healthy diet may be good for the heart,” says the Mayo Clinic. “Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food. They are inexpensive, easy to store, and easy to pack when you're on the go.”

RELATED:Thinking About Ozempic for Weight Loss? Read This First

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Berries are packed with nutrients and low in sugar and carbs. “A lot of fruits are difficult to include in a keto diet because of their high carbohydrate content,” Clarke says. “But berries are relatively low in carbs and contain healthy antioxidants. Macronutrients per 3.5 ounces (100 g) in berries:

Strawberries: 8 g carbs, 2 g fiber, 0 g fat, 1 g protein

Blackberries: 10 g carbs, 5 g fiber, 0 g fat, 1 g protein

Raspberries: 12 g carbs, 7 g fiber, 0 g fat, 1 g protein

Blueberries: 15 g carbs, 2 g fiber, 0 g fat, 1 g protein.”

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

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Nutrition & Diet

Top 7 Low-Carb Snacks to Boost Energy Your Body Needs Every Day

Photo portrait of excited cheerful beautiful pretty pleased cute attractive nice lady tasting cheese from plate in hands looking at camera.
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Ferozan Mast
By Ferozan MastSep 08, 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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FACT CHECKED BY Christopher Roback
✓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.

Low-carb meals and snacks are ideal if you want to maintain steady energy throughout the day without blood sugar spiking and dropping. “We’ve reached a critical mass of scientific evidence at this point,” saysJeff Volek, PhD, RD. “And nutrition experts now agree low-carb diets provide benefits beyond disease management. In other words, they’ve been shown to not only help people with diet-related diseases, like heart disease and type 2 diabetes, they can also help generally healthy people reduce their risk of developing those diseases in the first place.” Keeping healthy foods on hand makes sticking to a healthy diet so much easier. Here are seven low-carb snacks to boost your energy and support your health.

Hard Boiled Eggs

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

Hard-boiled eggs are an ideal low-carb snack that can be enjoyed on the go. “One large egg (50 grams) has approximately 6.5 grams of protein, 5 grams of fat, 0.5 grams of carbohydrate, and 70 calories,” saysFranziska Spritzler, RD, CDE. “This macronutrient profile makes them an ideal staple food for keto or low-carb diets. Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron.”

RELATED:I'm a Diet Expert, and These Are the Top 5 Foods I Avoid to Stay Lean

Cottage Cheese

Woman hold bowl with cottage cheese, close upShutterstock

Low in carbs and high in protein, delicious cottage cheese is an often-overlooked low-carb option. “Cottage cheese is especially good for people living with diabetes,” says OSF Healthcare. “Cottage cheese is low in carbohydrates. In addition, the protein in cottage cheese slows digestion, which promotes satiety and can prevent blood sugar spikes. It can be a filling snack alongside fruit.”

Avocado

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocadoShutterstock

Avocados are another delicious and convenient low-carb snack. “Avocados are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs — of which 14 g is fiber — and 30 g of fat,” says Flora Clarke, MSc, via ZOE. “They are also high in many vitamins and minerals, including potassium and B vitamins. Research shows that eating avocados regularly can reduce levels of “bad” cholesterol and improve your heart health.”

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

Cheese is another quick and easy low-carb snack. “Rich in flavor, hard cheeses like cheddar, Swiss, and provolone contain very little lactose,” Spritzler says. “They’re extremely keto-friendly; most provide about 1 gram of carb per 100 grams, although some may contain up to 3 grams.”

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt is a great choice for a healthy, low-carb snack. “If you’re a yogurt lover, plain Greek yogurt is by far your best choice for low-carb or keto eating,” Spritzler says. “It has fewer carbs and is thicker than other yogurts because more of the liquid whey (which contains the milk sugar lactose) has been strained during processing. Although carb counts vary slightly among different brands, Greek yogurt has about 3 grams of carb per 100 grams (a little less than ½ cup) and 5 grams per 170-gram (¾ cup) container.”

Nuts

Walnuts,Walnut,Kernel,Halves,,In,A,Wooden,Bowl.,Close-up,,From,AboveShutterstock

Low-carb nuts such as pecans are loaded with antioxidants. “Eating nuts as part of a healthy diet may be good for the heart,” says the Mayo Clinic. “Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food. They are inexpensive, easy to store, and easy to pack when you're on the go.”

RELATED:Thinking About Ozempic for Weight Loss? Read This First

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Berries are packed with nutrients and low in sugar and carbs. “A lot of fruits are difficult to include in a keto diet because of their high carbohydrate content,” Clarke says. “But berries are relatively low in carbs and contain healthy antioxidants. Macronutrients per 3.5 ounces (100 g) in berries:

Strawberries: 8 g carbs, 2 g fiber, 0 g fat, 1 g protein

Blackberries: 10 g carbs, 5 g fiber, 0 g fat, 1 g protein

Raspberries: 12 g carbs, 7 g fiber, 0 g fat, 1 g protein

Blueberries: 15 g carbs, 2 g fiber, 0 g fat, 1 g protein.”

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

Nutrition & Diet

10 Snacks to Help You Lose Weight

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By Yaa Boakye, rdn, ldn, cptApr 29, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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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.

Achieving weight loss is not about skipping meals, avoiding snacks or only picking from a top ten item list; but rather about learning how to make food choices that align better with your health goals— which this guide will share. It is also very important to realize that no single snack can dramatically alter your weight; it is your consistent choices across your meal choices across the day, week and months that compound that matter most.

You Shouldn't Obsess Over What You Can or Can’t Eat

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Your goal shouldn’t be over myopic focus on can or can’t eat or overly obsess about calories. When selecting the right snacks, focus on the nutrient profile of the combined items that each snack item has— the goal is having a balance of calories, fiber, protein, and other essential nutrients— which you will learn in this guide. These elements and others not listed, collectively help manage appetite, provide sustained energy, and prevent overeating thus making it easier to stick to your daily nutrition goals. The ultimate goal is to think about what you like and what you can add (more fibrous veggies), reduce (think smaller brownies slice), or swap (high-carb bread for protein, low-carb bread) to make it aligned for weight loss goals.

Adapt Snack Choices to Your Needs

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

While below is a guide to selecting snacks that not only satisfy hunger but also enhance your overall nutrition, aiding weight loss and maintenance. It's very important that you adapt snack choices based on individual health needs, dietary preferences, or specific nutritional goals, is crucial. What works for one person may not suit another; please make sure you partner with a doctor and dietitian to get the most out of your snack choice. Also, you must note that effective weight management also incorporates regular physical activity, stress management, and routine health check-ups to ensure a well-rounded approach to health and well-being.

Factors to Consider

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Each factor plays a vital role in weight management:

  1. High in Fiber: Fiber should be the top priority for weight-loss snackers. It promotes sustained fullness, curbs cravings, and aids digestion, which are key for preventing overeating between meals.
  2. Low in Added Sugars: Snacks high in added sugars can lead to blood sugar instability, cravings, and increased appetite. Reducing added sugars is crucial for steady energy levels and managing hunger.
  3. Protein Content: Protein offers satiety benefits and supports muscle maintenance. High-protein snacks can help curb overeating and preserve lean muscle mass during weight loss.
  4. Low Calorie Density: While important, focusing on filling foods first makes it easier to manage overall calorie intake, naturally leading to snacks with lower calorie density. Emphasizing fiber, protein, and minimizing sugar often results in naturally lower calories.
  5. Healthy Fats: Healthy fats (i.e. little to no trans or saturated fat) in moderation add richness, flavor, and satiety. However, they are calorie-dense, so emphasizing other criteria first ensures healthy fats fit within an overall balanced approach.

Snacks to Help You Lose Weight

Snacks_to_Help_You_Lose_Weight_90616e

Addressing Common Snacking Complaints

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Many people find it challenging to choose snacks that are both satisfying and beneficial to their health goals. Whether it's due to taste preferences, nutritional concerns, or simply not knowing healthy options, here are some effective strategies to make snacking a positive part of your daily diet.

RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts

Enhancing Satiety

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  • Combine Nutrients: Pair different food groups to maximize satiety. For example, have an apple with a handful of almonds to combine natural sugars with healthy fats and protein.
  • Choose High-Fiber Snacks: Options like air-popped popcorn or raw vegetables can fill you up and help you stay full longer.
  • Opt for Protein-Rich Snacks: Foods like Greek yogurt, cottage cheese, or a slice of turkey breast can help keep hunger at bay.

Managing Cravings

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

  • Healthy Alternatives: Substitute high-sugar snacks with fruits like berries or an orange that offer natural sweetness along with beneficial fibers and vitamins.
  • Spice It Up: Use spices and seasonings to make snacks more interesting without adding calories. Try cinnamon on your yogurt or cayenne pepper in your soup.
  • Scheduled Snacking: Eating snacks at regular intervals can prevent overeating by keeping your blood sugar levels stable throughout the day.

Reducing Preparation Time

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  • Pre-packaged Healthy Options: Stock up on single-serving packs of nuts, yogurt, or whole-grain crackers.
  • Easy Assembly Snacks: Keep ingredients for quick snacks like smoothies or whole-grain wraps readily available.
  • Use Leftovers: Last night's vegetables or grilled chicken can quickly become today's snack.

Long-term Success with Snacks

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  • Variety is Key: Keep a variety of snack options available to avoid boredom and temptation from less healthy choices.
  • Be Mindful: Listen to your body’s hunger cues and choose snacks based on actual hunger rather than boredom or emotion.
  • Enjoy Your Food: Make sure the snacks you choose are not only healthy but also delicious to you. Enjoying what you eat is crucial to maintaining a long-term healthy eating habit.

Integrating Traditional Snacks into a Balanced Diet

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Many people have favorite snacks they've grown up enjoying, such as chips or sugary treats, which can often be high in calories and low in nutritional value. However, completely cutting out these beloved items is not always necessary for a healthy diet. Instead, here are some strategies to enjoy these snacks responsibly, ensuring they fit into a balanced eating plan:

Mindful Snacking with Traditional Favorites

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  • Portion Control: One of the most effective ways to enjoy traditional snacks like chips or candy is to control portion sizes. Instead of eating directly from the package, serve a small amount on a plate or napkin to prevent overeating.
  • Balanced Pairing: Combine your favorite snacks with healthier options to balance the meal. For example, if you enjoy chips, pair them with a chunky, fiber-rich salsa or guacamole to increase the nutritional value of your snack. If you're having a sugary snack, pair it with nuts or yogurt to add protein and fat, which can help mitigate blood sugar spikes.
  • Scheduled Treats: Rather than impulsive eating, plan when you'll enjoy these snacks. Having a set time or day for enjoying your favorite treats can help you manage cravings and make healthier choices the rest of the time.
  • Healthier Variants: Look for healthier versions of your favorite snacks. Many brands offer lower-calorie, reduced-fat, or lower-sugar versions of popular snacks. These can be a good compromise, allowing you to enjoy the flavors you love with fewer health drawbacks.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Conclusion: Snack Wisley

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Being mindful of your snacks is not only pivotal for weight loss but is a pivotal part of a balanced diet. By choosing snacks wisely—focusing on fiber, protein, and minimal added sugars—you can effectively support your weight loss and maintain long-term health. This doesn't need you to avoid your favorites; allow yourself to enjoy a variety of snacks in moderation and consult with health professionals to adapt these choices to fit your specific needs.

💪🔥Body Booster: Take your nutritional needs into consideration before selecting a snack.

Nutrition & Diet

5 Low-Calorie Snacks She Ate to Lose 42 Lbs

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackFeb 27, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

We all have those days when snack cravings hit hard—you wake up hungry and stay peckish all day long. For weight loss journey success, having a repertoire of healthy, satisfying snacks is essential. YouTube sensationLiezl Jayne Strydom, who has maintained her impressive 42-pound weight loss, shares her favorite low-calorie snacks straight from the weight loss journals that guided her transformation. With over 1.2 million subscribers following her journey, Liezl has mastered creating delicious treats that satisfy cravings without derailing progress. Try these five simple recipes that might just change your snacking game forever.

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

1. Banana with Creamy Peanut Butter Sauce

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodI'm a Nutritionist and These are the Best Banana Recipes For Weight LossShutterstock

"This is the ultimate instant snack when you need something quick and satisfying," Liezl says in her post. With just four simple ingredients, this snack comes together in seconds but delivers the perfect balance of sweet and creamy goodness.

Ingredients:

  • 1 banana
  • 1 tablespoon peanut butter
  • 2 tablespoons water
  • Optional: dash of cinnamon
  • Optional: small drizzle of maple syrup

Simply mix the peanut butter with water to create a pourable sauce (add a little maple syrup for extra sweetness if desired), slice your banana, drizzle the sauce over it, and finish with a sprinkle of cinnamon. "It hits the spot perfectly," Liezl says, "and it's so simple you can make it anytime cravings strike."

2. Chocolate Protein Truffles (40 Calories Each)

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

When chocolate cravings hit but you don't want to derail your progress, these protein-packed truffles are the answer. "These are high protein and only about 40 calories per truffle," Liezl explains. "I was honestly surprised when I first made these because I didn't think they would stay together, but they work perfectly."

Ingredients:

  • 1/2 cup chocolate or vanilla protein powder
  • 1/4 cup almond butter
  • 2 tablespoons cocoa powder (plus extra for dusting)
  • 2 tablespoons maple syrup
  • Pinch of cinnamon
  • Pinch of salt
  • 1 tablespoon coconut oil.

Mix all ingredients together until you have a dough-like consistency. Form small balls with your hands, then dust with additional cocoa powder. Refrigerate for 30-60 minutes until firm. "They smell like chocolate brownies," Liezl shares, "and they're perfect for meal prep—they'll keep in the fridge for about two weeks."

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

3. Frozen Clementine Yogurt Bites

Homemade yogurt in a glass jar with purified and uncleaned mandarins.

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Perfect for warmer weather or anytime you want a refreshing treat, these frozen yogurt-dipped fruit segments are both adorable and delicious. "This is perfect if you want a really easy snack that's not so basic, but it's incredibly quick to make," says Liezl.

Ingredients:

  • Clementines, mandarins, or similar citrus
  • Plain yogurt (Liezl uses coconut yogurt).

Peel your citrus fruit and separate into segments. Dip each segment into yogurt, coating both sides. Place on a tray and freeze for 30-60 minutes. "They taste like little orange popsicles," Liezl describes. "It's like a healthy version of those orange cream ice pops—so yummy, especially in summer!"

4. Mango Raspberry "Guava" Smoothie

Delicious, fresh champagne mangoes and raspberries in a margarita glass, topped with a fresh mint sprig. Wonderful breakfast food, or for any time the need for a healthy snack arises.

Shutterstock

This unique smoothie combination creates a flavor profile that's greater than the sum of its parts. "This doesn't taste like mango or raspberry—it tastes like guava fruit," Liezl reveals. "It's in my top five favorite smoothies ever."

Ingredients:

  • 1 cup frozen mango
  • 1/2 cup frozen raspberries
  • 3/4 cup plain yogurt (Liezl uses unsweetened coconut yogurt)
  • 1/2 to 1 teaspoon maple syrup.

Blend all ingredients until smooth and thick. Liezl prefers to eat it with a spoon. "The color and texture are really similar to guava, and the raspberry seeds even give it that authentic guava texture," she says. This smoothie offers a tropical taste experience even if you've never tried fresh guava.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

5. Mediterranean Hummus Dip

Plain,Hummus,And,Veggie,Tray,With,PitaShutterstock

For those who prefer savory snacks, this Mediterranean-inspired hummus creation hits all the right notes. "This is so simple but makes a really good dip," Liezl shares.

Ingredients:

  • 1/4 cup plain hummus
  • 1 tablespoon sun-dried tomatoes, chopped
  • 2-4 olives, sliced
  • Fresh basil leaves (or dried basil/parsley)
  • Freshly ground black pepper
  • Cucumber slices or crackers for dipping.

Simply spread the hummus on a plate, top with sun-dried tomatoes, sliced olives, torn basil leaves, and a crack of black pepper. Serve with cucumber slices or a few crackers. "It's the perfect savory option when you're not in the mood for something sweet," says Liezl.

Finding Your Favorite

With options ranging from creamy and chocolatey to fruity and savory, these snacks cover all the craving bases. "Which one is my favorite really depends on my mood each day," Liezl admits. "Today I'd say the chocolate protein truffles, but I could honestly eat the mango raspberry smoothie every single day and never get bored of it."

The beauty of these snacks lies in their simplicity and flexibility. Most can be prepared in advance and stored in the refrigerator or freezer, making them perfect for meal prep. More importantly, they're satisfying enough to help curb cravings without sabotaging weight loss goals.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Fight Hunger

By incorporating these nutrient-dense, portion-controlled snacks into your routine, you'll be better equipped to handle hunger between meals while still staying on track with your weight loss journey. As Liezl has proven with her 42-pound weight loss success, finding delicious, sustainable food choices is key to long-term results.

Try incorporating one or two of these snack ideas this week and see how they help manage your hunger and satisfy cravings. Your weight loss journey—and your taste buds—will thank you. 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

5 Protein-Packed, Dairy-Free Snacks I Eat on Repeat to Burn Fat and Balance Cortisol

Tarah Schulte
Copyright tarahschulte/Instagram
Leah Groth
By Leah GrothDec 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
✓Evidence-Based

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

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

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

Are you looking for some snack ideas that will help you burn fat, balance cortisol, and lose weight? Tarah Schulte is a weight loss coach who helps mothers get into the best shape possible. She is also a weight loss warrior who dropped 20 pounds in 4 months and regularly shares tips and tricks on how to do the same. “5 snacks I eat on repeat to balance cortisol and burn body fat,” she writes across the Instagram video.

Protein Is Essential for Weight Loss

“Protein is essential for cortisol balance and burning fat,” she adds in the post. But, as a mom, it can be hard to get it in every day! It's like we spend every day thinking about protein just to fall short. But I'm here to help you reach that goal!”

She Aims for 130 Grams Per Day

How much protein does she consume in a day? “My personal goal is 130g, but I recommend no less than 100g daily!” she reveals, going on to list her 5 dairy-free snacks I eat on repeat!

1. Beef Jerky and Apple Sauce

Her first go-to snack? Beef jerky and an apple sauce pouch. “Super easy to take on the go,” she writes. One 20-gram piece of beef jerky offers an average of 7 grams of protein. However, that number will vary based on the brand. Be sure to select your jerky carefully. Many have added sugar, which means added calories.

2. Apple Dip

Her next snack offers a hint of sweetness and lots of fiber: Apple Dip. She makes it with a mix of dairy-free yogurt and adds PB2, “or your favorite protein powder,” she writes. Then, she slices up an apple and dips each piece in the mixture.

3. Snack Cakes

Her third protein-packed snack? Snack cakes. These are rice cakes topped with hummus and deli meat and cucumber or tomato. Hummus, made with garbanzo beans, is a great source of protein. As for deli meat, stick to non-processed options.

4. Protein Shake Plus Berries or Nuts

A quick snack that can be easily grabbed and eaten on the go? A protein shake plus berries or nuts, she says. Again, choose your protein shake carefully, paying close attention to ingredients and staying away from packaged drinks that are high in sugar and calories.

5. Boiled Eggs

The last item on her list? Hard-boiled eggs, “egg flight” style, she adds. This is basically a modern take on deviled eggs, adding spices and other ingredients instead of the traditional mayo mixture. Each large hard-boiled egg offers 6 grams of protein.

Incorporate Strength Training

In another post, she reveals some more of her go-to healthy habits, including doing 30-minute strength training workouts from home. Why? “Because these will fit in your day easier. You can wake up 30 min earlier or do it while your kiddos play nearby. This allows you to be more consistent, which means you’ll see results more quickly! Aim for 3-5 a week. If you can’t do that, at least commit to 8k daily steps to start out!” she writes.

Get Enough Sleep

Sleep is also crucial, according to Tarah. “Get at least 6-7 hours of sleep every night (so don't plan to read your book for 3 hours at 9 pm 👀),” 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.

And, Don’t Overlook Hydration

Hydration is also important. “Drink your water! & I mean a minimum of half your body weight in oz of water!! 80+ oz is a good place to start! And add electrolytes! (If you need a quality electrolyte recommendation, just ask me in the comments, and I can send it over!)” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

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

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

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

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 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.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

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Shutterstock
Christopher Roback
By Christopher RobackApr 17, 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.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

Couple With Dog Walking Along Coastal PathShutterstock

You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

Overweight female is standing on white scales at homeShutterstock

Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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