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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@celebwell.com.

The #1 Thing You Must Sacrifice to Lose Weight Successfully

It’s all about mindset, says an expert.

Middle aged woman measuring waist with tape in yellow studio
Shutterstock

Do you want to lose weight? You might have to change your mindset majorly, claims one expert. Gigi Wave is a weight loss coach and social media influencer who regularly shares her stay-fit tips and tricks with her followers. As part of her “Skinny Mindset Series: Hard Weight Loss Truths,” she gets totally real about what it takes to get into shape. “Time for some hard weight loss truths from your favorite Auntie Gigi. Let's go,” she says at the start of the clip. We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, to weigh in on her thoughts and suggestions. Read on to discover the key sacrifice you must make to achieve your weight loss goals.


You Have to Be Willing to Be “Uncomfortable”

Gigi_Wave_theggsociety2theggwave/TikTok

“If you're not willing to be even a bit uncomfortable for the next few months, you're not serious about weight loss, you might as well be enjoying food and eat as much as you want of it right now,” Wave says.

She Says to Analyze What Hasn’t Worked

Gigi_Wave_theggsociety11theggwave/TikTok

Wave says to think about the past six months. “Let's say you've been on a diet but not losing weight. Chances are you've given up a lot of food you like, you're always uncomfortable, getting hangry at work, and eating alone in the evenings. Weekends it all goes to crap because the boyfriend's like, ‘Let's do Uber Eats, and it's Susie's Bachelorette and all these excuses why you can't be in a calorie deficit.”

RELATED: 2 Trader Joe's Products That Helped Me Lose 365 Pounds at 41

If You Aren’t in the “Headspace” to Lose Weight, Don’t Deprive Yourself

Gigi_Wave_theggsociety9theggwave/TikTok

“If you're not in the headspace to lose weight, even if it's the next six months to a year, then enjoy the food. You should be getting your enjoyment from somewhere. So if it's not like losing the weight and the enjoyment that comes from that, get your enjoyment from eating all the tastes whenever you want,” Wave continues.

Taking Weekends Off From Dieting Doesn’t Work

Gigi_Wave_theggsocietytheggsociety/TikTok

“You know, because I find, and it's been said before, a lot of people are good Monday to Friday, the weekend comes, they really relax and don't eat one cheat meal. I mean the whole weekend's cheaty. So their weekly totals, they're still in their maintenance calories and the weight is not coming off,” Wave says.

You Have to Be Honest with Yourself

Asian woman satisfied with holding bathroom scales on white background.Shutterstock/BUNDITINAY

“So you have to be honest with yourself. Look at how you've been. If you've been so uncomfortable dieting, there's nothing worse than feeling that you're dieting and the weight isn't coming off. You've thrown the towel, and you're upset,” she said.

Discomfort Is Key

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

Wave says that it doesn’t matter what weight loss regime plan you're doing. You're going to be a bit uncomfortable. Why? “Fasting works for a lot of people because they feel like, ‘Oh God, I have a six-hour window, so it's uncomfortable to fast. When I can eat, I can eat, and it's good, and the weight comes off,’ and they like it. For some people, it's easier just to cut out a food group. “I'm going keto, not counting calories, leave me alone,’ and the weight comes off no matter what. There's some discomfort in all of these,” she says.

You Need to Be Willing to Have Discomfort

Gigi_Wave_theggsociety25theggwave/TikTok

The bottom line? “If you're not willing to have any discomfort, the weight's just not gonna come off. I know this is where the volume eating crew will come in and say, ‘No. But if you have a super big salad and you cram it with protein and fiber, then you're still gonna be full,’” Wave continues.

It Won’t Happen Unless You Are Ready

Gigi_Wave_theggsociety12theggwave/TikTok

Wave continues, "Shoving salad all day and never eating Reese's pieces is uncomfortable too. I'm not saying you're gonna be miserable, But again, you're not willing to have some discomfort, you're not ready to buckle down and do what it takes for the next few months, it's most likely not gonna happen.”

RELATED: Drop 40 Pounds in 6 Months with These 7 Simple Adjustments

Body Network's Expert Agrees That You Need to Be Motivated

tara_collingwood7Tara Collingwood

“Anything hard takes some discipline, and losing weight is one of the hardest lifestyle habits to modify,” agrees Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies. “I coach my clients to think about their motivations for eating to make the changes in their lifestyle that will require them to lose the weight they say they want to lose.”

...And Willing to Make “Hard Choices”

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

“When you have a strong reason for making the hard choices, it becomes easier to keep yourself on track,” says Collingwood. “With discomfort comes growth and results.”

💪🔥Body Booster: If you aren’t ready to make major changes and experience some discomfort, you shouldn’t bother dieting. Losing weight is going to feel uncomfortable, no matter what!

@theggwave

Skinny mindset series: get comfortable with some discomfort. #weightloss #weightlosstransformation #diets #dietstory #howtoloseweight #mindfuleating

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Middle aged woman measuring waist with tape in yellow studio
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Fact-Checked

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

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

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

Do you want to lose weight? You might have to change your mindset majorly, claims one expert. Gigi Wave is a weight loss coach and social media influencer who regularly shares her stay-fit tips and tricks with her followers. As part of her “Skinny Mindset Series: Hard Weight Loss Truths,” she gets totally real about what it takes to get into shape. “Time for some hard weight loss truths from your favorite Auntie Gigi. Let's go,” she says at the start of the clip. We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, to weigh in on her thoughts and suggestions. Read on to discover the key sacrifice you must make to achieve your weight loss goals.


You Have to Be Willing to Be “Uncomfortable”

Gigi_Wave_theggsociety2theggwave/TikTok

“If you're not willing to be even a bit uncomfortable for the next few months, you're not serious about weight loss, you might as well be enjoying food and eat as much as you want of it right now,” Wave says.

She Says to Analyze What Hasn’t Worked

Gigi_Wave_theggsociety11theggwave/TikTok

Wave says to think about the past six months. “Let's say you've been on a diet but not losing weight. Chances are you've given up a lot of food you like, you're always uncomfortable, getting hangry at work, and eating alone in the evenings. Weekends it all goes to crap because the boyfriend's like, ‘Let's do Uber Eats, and it's Susie's Bachelorette and all these excuses why you can't be in a calorie deficit.”

RELATED: 2 Trader Joe's Products That Helped Me Lose 365 Pounds at 41

If You Aren’t in the “Headspace” to Lose Weight, Don’t Deprive Yourself

Gigi_Wave_theggsociety9theggwave/TikTok

“If you're not in the headspace to lose weight, even if it's the next six months to a year, then enjoy the food. You should be getting your enjoyment from somewhere. So if it's not like losing the weight and the enjoyment that comes from that, get your enjoyment from eating all the tastes whenever you want,” Wave continues.

Taking Weekends Off From Dieting Doesn’t Work

Gigi_Wave_theggsocietytheggsociety/TikTok

“You know, because I find, and it's been said before, a lot of people are good Monday to Friday, the weekend comes, they really relax and don't eat one cheat meal. I mean the whole weekend's cheaty. So their weekly totals, they're still in their maintenance calories and the weight is not coming off,” Wave says.

You Have to Be Honest with Yourself

Asian woman satisfied with holding bathroom scales on white background.Shutterstock/BUNDITINAY

“So you have to be honest with yourself. Look at how you've been. If you've been so uncomfortable dieting, there's nothing worse than feeling that you're dieting and the weight isn't coming off. You've thrown the towel, and you're upset,” she said.

Discomfort Is Key

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

Wave says that it doesn’t matter what weight loss regime plan you're doing. You're going to be a bit uncomfortable. Why? “Fasting works for a lot of people because they feel like, ‘Oh God, I have a six-hour window, so it's uncomfortable to fast. When I can eat, I can eat, and it's good, and the weight comes off,’ and they like it. For some people, it's easier just to cut out a food group. “I'm going keto, not counting calories, leave me alone,’ and the weight comes off no matter what. There's some discomfort in all of these,” she says.

You Need to Be Willing to Have Discomfort

Gigi_Wave_theggsociety25theggwave/TikTok

The bottom line? “If you're not willing to have any discomfort, the weight's just not gonna come off. I know this is where the volume eating crew will come in and say, ‘No. But if you have a super big salad and you cram it with protein and fiber, then you're still gonna be full,’” Wave continues.

It Won’t Happen Unless You Are Ready

Gigi_Wave_theggsociety12theggwave/TikTok

Wave continues, "Shoving salad all day and never eating Reese's pieces is uncomfortable too. I'm not saying you're gonna be miserable, But again, you're not willing to have some discomfort, you're not ready to buckle down and do what it takes for the next few months, it's most likely not gonna happen.”

RELATED: Drop 40 Pounds in 6 Months with These 7 Simple Adjustments

Body Network's Expert Agrees That You Need to Be Motivated

tara_collingwood7Tara Collingwood

“Anything hard takes some discipline, and losing weight is one of the hardest lifestyle habits to modify,” agrees Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies. “I coach my clients to think about their motivations for eating to make the changes in their lifestyle that will require them to lose the weight they say they want to lose.”

...And Willing to Make “Hard Choices”

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

“When you have a strong reason for making the hard choices, it becomes easier to keep yourself on track,” says Collingwood. “With discomfort comes growth and results.”

💪🔥Body Booster: If you aren’t ready to make major changes and experience some discomfort, you shouldn’t bother dieting. Losing weight is going to feel uncomfortable, no matter what!

@theggwave

Skinny mindset series: get comfortable with some discomfort. #weightloss #weightlosstransformation #diets #dietstory #howtoloseweight #mindfuleating

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Have you been struggling to shed those stubborn pounds? You're not alone. Many of us find ourselves caught in the cycle of yo-yo dieting, wondering why weight loss seems to get harder with age. Cori Lefkowith, founder of Redefining Strength, is here to change that narrative. With her innovative approach to fat loss, she's helping people of all ages achieve their fitness goals and maintain results long-term.


The Weight Loss Trap

"Trying to lose weight as quickly as possible on the scale is a completely different focus than fat loss," Lefkowith warns in her popular video. She explains that rapid weight loss often leads to losing muscle along with fat, creating metabolic adaptations that can make you look softer – the opposite of what most people want.

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

The Problem with Quick Fixes

Lefkowith points out that extreme diets and overtraining can lead to a cycle of weight loss and rebound. "These improper weight loss practices... lead to potentially rapid weight loss on the scale, but also that weight rebound," she says. This cycle can make future weight loss attempts even more challenging.

RELATED:3-Part Walking Schedule That Melts Fat All Day Long

Two Key Factors for Sustainable Fat Loss

1. Focus on Macros

Instead of obsessing over calories, Lefkowith recommends focusing on macronutrient ratios. "Before you even adjust your calorie intake, I recommend you focus on your macronutrient ratios," she advises. Protein, in particular, plays a crucial role in fat loss:

  • It keeps you feeling full and fueled
  • Has a higher thermic effect, meaning you burn more calories digesting it
  • Helps build and retain lean muscle mass

2. Prioritize Strength Training

While many turn to cardio for weight loss, Lefkowith emphasizes the importance of strength training:

"If you want to eat more, look leaner and prevent a lot of the metabolic adaptations we often associate with getting older, you need to be focusing your training on strength training," she states.

Strength training:

  • Increases resting metabolic rate
  • Helps preserve muscle mass during fat loss
  • Makes you functionally stronger and look leaner

The Path to Sustainable Results

Lefkowith reminds us that sustainable fat loss is a journey, not a sprint. "As much as it stinks to hear, slow and steady wins the race," she says. By focusing on macros and strength training and finding a routine you can follow consistently, you're setting yourself up for long-term success.

Remember, it's not about quick fixes or extreme measures. It's about creating sustainable habits that will help you achieve and maintain your ideal physique, no matter your age.

RELATED:9 Steps I Took to Reinvent Myself in 6 Months

How to Lose Weight Sustainably

To lose weight sustainably, aim to lose 1-2 pounds per week and avoid fad diets or products that make unrealistic promises. It’s best to base your weight loss on changes you can stick with over time. Set realistic goals and know your current body mass index (BMI) to track your progress. Instead of embracing fad diets, focus on making a permanent shift toward healthier eating habits. Additionally, physical activity is crucial as it helps burn abdominal fat and improves body composition. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Scott_Harrison1
Scott Harrison
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

As an experienced fitness, nutrition, and mindset coach to many celebrities, I've honed my craft in sculpting toned, flat bellies for the stars.


I’ve done this by nourishing the body and mind through balanced nutrition, simply feeding the human body how it should be fed. With a flat belly comes a raft of health benefits, resulting in a strong, powerful, and resilient machine that will pay dividends for the rest of your life. With years of experience in the industry and an unprecedented track record of success all over the world, I bring unparalleled expertise to helping individuals achieve their goals, not only physically but mentally and emotionally, too.

Before embarking on a journey to reduce your visceral and subcutaneous fat, it's essential to understand that the quickest, most healthy way is to feed and nourish the body and not starve or malnourish it. The most important thing is not to drastically reduce our calorie intake; instead, we should make sure we are paying attention to what we eat and not necessarily how much we eat. Ninety percent of your fat loss will come from what you eat, and only a small amount will come from the actual exercise you undertake.

You Must Remember You Cannot Out-Train Your Diet

Hungry man opens the refrigerator at nightShutterstock

Overall fat loss is gained through a combination of diet, exercise, and lifestyle changes, but the key component is what you eat and drink. You cannot out-train your diet and we must change our relationship with food, drink and ourselves to not only achieve life-changing results but also maintain them as we go forward. I must also point out you can’t choose where the fat comes off first.

You Must Focus on Whole, Nutrient-Dense Foods

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

We must focus on whole, nutrient-dense foods. whilst minimizing processed foods, sugar, and refined carbohydrates. A balanced diet, rich in lean proteins, complex carbohydrates like wholegrains, fruit and vegetables, and healthy fats, supports overall weight loss and therefore, the reduction of belly fat. If you want quick results, the alcohol must go, for a short time at least.

You Must Pay Attention to Portion Sizes

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Pay attention to portion sizes and the balance of protein, carbohydrates, and healthy fats on your plate. Avoid overeating and aim for smaller, more frequent meals and snacks to help regulate appetite, increase metabolism, and promote fat loss.

You Must Eat Six Times Per Day to Keep the Fire Raging

Man eatsShutterstock

I recommend eating six times per day in the way of 3 small balanced meals and three snacks. Eating smaller, more frequent meals throughout the day can help stabilize blood sugar levels, reduce inflammation, maintain energy levels, prevent overeating, and keep your metabolism active, which is paramount in weight management. I like to use the analogy of a log burner. If you want your fire to burn fuel efficiently all day, you would simply every now and then add another log onto it. You wouldn’t add the paper, the kindling, light it, get it going, and add a log, then wait for it all to fizzle out, leave it for several hours, and repeat. This would give you temporary moments of heat and energy, withering away rather quickly to mere embers, resulting in many drops in temperature and weakness. To keep the fire raging, all you have to do is feed it regularly, and it will continue to provide for you all day.

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

You Must Hydrate

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Hydration is super important! Drinking plenty of water helps maintain proper digestion, prevents bloating, supports overall metabolic function, and is a major ally in the reduction of body fat.

You Must Abstain From Alcohol

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

If you want faster results, my advice is total abstinence from alcohol would be wise until you reach your happy place and then find the balance where you can enjoy the odd drink. When alcohol is consumed, it's burned first as a fuel source before your body uses anything else. Alcoholic beverages are high in empty calories and will contribute to fat gain, so make sure you limit intake and opt for healthier alternatives, such as water with a slice of lemon or herbal teas.

You Must Try HIIT

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

When it comes to exercise, high intensity interval training (HIIT) is great for fat loss. HIIT workouts combine short bursts of intense exercise with brief recovery periods, effectively burning fuel efficiently (fat) and boosting metabolism. I love to include a battlerope in these workouts for even better results.

Now once the fat is reduced and we can see our abdominals, like all other muscle we can improve the depth and definition of them. Incorporate targeted core exercises such as planks, Russian twists, weighted side bends and bicycle crunches to build and create a firmer, more defined midsection.

You Must Reduce Stress

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Chronic stress triggers the release of cortisol, a hormone linked to increased abdominal fat storage. You see, the body, whenever “under attack,” will try to survive, and the first thing it will do is store energy (fat). Practice stress-reducing techniques, such as meditation, yoga, or deep breathing. to promote a healthier, happy mind. Another great way to take your mind to the right place is to listen to inspiring or self-help audiobooks or tune in to motivational speakers. This will often lift the weight off your shoulders with just a few of the correct words when you need them. A happy mind creates a happy body, and it all works much better.

You Must Prioritize Sleep

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

You really must place huge value on your sleep. You must prioritize quality sleep of at least 7-9 hours per night, as inadequate sleep disrupts hormone levels and metabolism, potentially leading to weight gain, or making it harder to lose the fat. Remember what I said about the body being under attack.

Related: #1 Weight Loss Myth Debunked by Weight Loss Coach (and 1 Mistake to Avoid)

Final Word From the Expert

Scott_Harrison8Scott Harrison

This is your life and no one else’s. It’s a strange phenomenon but often your saboteurs are close family members or well-meaning friends. You will find they may unintentionally derail your efforts to lose fat by discouraging you or tempting you with unhealthy choices. It's important to stay focused on your goals and surround yourself with supportive people that inspire you. Listening to negative comments can undermine your motivation and progress. Instead, seek out positive reinforcement and stick to your plan with determination and resilience.

💪🔥Body Booster: Watch your portion sizes and balance protein, carbs, and healthy fats. Eat smaller, frequent meals and snacks to control appetite, boost metabolism, and lose fat. If you enjoyed this article, don't miss 8 Ways to Eat Your Way to 6-Pack.

Scott Harrison is a celebrity personal trainer, nutrition expert & founder of the acclaimed fitness program The Six Pack Revolution. His Sunday Times bestseller ‘Eat Your Way to a Six Pack’ is out now. Follow Scott & The Six Pack Revolution on Instagram.
Evidence-Based

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

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

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

Are you trying to lose weight, but no matter what you do, the pounds aren’t coming off? Mayra (LowCarbLove) is a mother and influencer who lost over 135 pounds “naturally through low carb and keto and has been maintaining this weight ever since,” she reveals in her YouTube bio. In one of her viral videos, she reveals the number one reason why you can’t lose weight and also offers tips on how to get your diet going.


“Today, we're gonna be talking about reasons why you may not be losing weight. Now, for those of you who don't know, I've lost over a hundred pounds, and I have been maintaining my weight for over 15 years now. So I kind of know what I'm talking about,” she says. “If you're not currently losing weight, there might be a few reasons. And so I'm gonna go over them with you.”

Assess the Problem

“Throughout my journey, there have been times where I'm literally just not losing weight, and I'm like, what is going on? And so then when I sit down, and I really see, okay, what am I doing? What's going on? I always find the problem,” Mayra says in her post.

Avoid Drinking Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.Shutterstock

“One thing that I feel is that it's become super trendy and super popular to carry around a Starbucks drink,” she says. “I think drinking your calories is one of the worst things you can do.” She notes that some drinks have over 600 calories, which equates to sometimes two meals. “I would say if you're gonna do a coffee, it should be for sure under 150 calories because you could definitely be using those calories to fuel and nourish your body.” There are other drinks to look out for. “Sodas are also horrible,” she says, and juices. “So a lot of people confuse juices. They think, oh, juices are super healthy, and even though our fruits are natural and come with natural sugar, sugars are still not good for you,” she says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Avoid Sugar, Because It Spikes Your Insulin

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

“Sugar, no matter what, even if you're not living a low-carb lifestyle, you just don't want to put a ton of sugar into your body because it spikes your insulin,” she says. “When you spike your insulin, it is impossible for you to be burning fat. Like there is just no way in order for you to burn fat, especially on your body, your insulin has to be down low, where it's almost at a fasted state.”

Avoiding Carbs Also Keeps Insulin Low

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“That's why when you keep your diet really, really low carb, low carbs means your insulin is very low. With the keto diet, that's the reason why you produce ketones, because when you're doing a keto diet, your insulin is super, super low. So even if you don't do keto if you are trying to lose weight, you just wanna try to keep your sugar and your carbs as low as possible,” she says.

If You Eat Lots of Carbs, Make Sure to Exercise More

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

“Another reason that you might not be losing weight is the carbs. So again, it gets down to the insulin. When you are eating a lot of carbs, what's happening is your body is running on glucose. So, even if you're having really healthy carbs, it just really depends on your goals. If you want to have a really high-carb diet, then you definitely wanna make sure you are getting your butt into the gym because carbs are gonna help you. If you're really lifting and you're trying to build mass, it doesn't mean you're trying to build fat or get bigger. It just means you can actually bulk up,” she says.

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

Stick to Whole Carbs

fresh sweet potatoes on a dark rustic background.Shutterstock

The type of carbs you eat matters. “I can have sweet potatoes, and I can have potatoes and squash, and I'm not going to gain any weight. It's definitely when I start to eat the carbs from chips and cookies, and even though they're low-carb chips, cookies, ice cream, all of that, you need to eliminate it if you're trying to lose weight. And that is just the bottom line,” she says.

Avoid Processed Carbohydrates

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

“You just need to be careful with the processed carbs. And that is a very huge, huge difference. So many people think carbs are carbs, and yes, they are, but your body does not process them the same. If you're gonna be eating carbs, you just want to make sure that they're not processed. You want to make sure that you are having a single ingredient of carbohydrates, like sweet potato, like squash,” she says.

Reduce Fruit Intake for Weight Loss

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

And, while she loves fruit, “I love grapes and cherries and papaya, and I love it and watermelon, and I have it, but it depends on my goal,” she says. “This summer, I ate a lot of fruit, and now I have a mission, I have a goal, and I'm gonna reach it. I've just eliminated fruit from my diet.”

These Are Short-Term Sacrifices for Long-Term Benefits

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“I want you to remember that these are short-term sacrifices for long-term benefits. And that's just how life works. Sometimes, you just have to sacrifice certain things for a short term, but you're gonna reap the benefits in the end. This is not like a forever thing. And I think when you keep that in mind, and you're like, okay, this is just short term because I have a goal, and I wanna reach it, so this is what I'm going to do.”

RELATED: Trainer Dropped 45 Pounds After Stopping These 5 Daily Self-Talk Habits

You Have to Be in a Calorie Deficit to Lose Weight

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

“The last thing that I feel is probably the most important thing,” she says, “is a calorie surplus. I'm sure you've heard it time and time again, like calories in versus calories out. I don't truly believe that is a hundred percent true. But I will say, just to kind of wrap this up, I think that if you are in a calorie surplus, you are not going to see that scale move.” However, you can sculpt your body and lose fat. “In order to see the scale move down, you have to be in a calorie deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

We've all been there – trying every diet under the sun, cutting portions until we're starving, and still not seeing results. Chelsea Mae knows this struggle all too well. As a vegan mom from New Zealand who transformed her body by losing 40 pounds and keeping it off, she discovered that eating more of the right foods was the key to sustainable weight loss. After years of failed diets and self-sabotage, she cracked the code by understanding calorie density and the science behind weight loss. Now, she's sharing her hard-learned lessons to help you avoid the same pitfalls.


You're Eating Too Few Calories (And It's Causing Binges)

"I used to try eating like a bird, and it phenomenally backfired on me," Chelsea recalls in her post. She explains that severely restricting calories leads to an inevitable pendulum swing. When you set unrealistically low-calorie goals, you might stick to them for a few days or weeks, but eventually, willpower runs out.

"What happens is people eat really, really low calories, and they'll do that for a couple of days, or they might even do it for a couple of weeks," Chelsea explains. "Then you have a pendulum swing that happens when you get too hungry, and you run out of willpower, which is always going to happen at some point."

The math doesn't lie. "One tub of Ben & Jerry's is about 1500 calories – that's more than a day's worth of calories if you're trying to lose weight," she notes. These periodic binges can completely offset those days of restriction, leading to a higher daily average calorie intake than if you'd eaten moderately all along.

You're Avoiding Filling Starches (Your Secret Weight Loss Weapon)

"I was really scared of eating things like potatoes and beans because I thought they were high in calories and carbs," Chelsea admits. But she discovered these foods are actually weight loss allies. As she points out, "One pound of potatoes is only about 400 calories, while four tablespoons of oil is 480 calories – and that oil won't fill you up at all."

The key is understanding satiety – that feeling of being truly satisfied, not just full. "Think about after something like Christmas dinner and someone brings out dessert, and you're just like, 'no, I can't do it.' That's satiety," Chelsea explains. "You're not going to get that from just drinking water. You're not going to get that from just eating vegetables."

You're Following Diet Rules Instead of Understanding Calories

"I tried doing a low-carb vegan diet for a couple of months, then it was a fruit-based diet, and then it was a raw food diet," Chelsea shares. "It took me a really long time to get the information I needed."

The breakthrough came when she understood a fundamental truth: "The reason people lose weight on any diet, be that keto or high carb is that they're in a calorie deficit." She emphasizes that blindly following diet rules without understanding this basic principle leads to failure.

"When I would eat cake instead of a banana smoothie, I would give up because I'd broken the rules," she shares. Understanding calorie deficit helped her create sustainable habits instead of rigid rules.

You're Obsessing Over Other People's Diets

"Now it's funny because I see this mirrored back at me in people that message me and say, 'Why is this girl online skinny eating the way that she eats?'" Chelsea notes. She emphasizes that comparing yourself to others is counterproductive.

"Instead of focusing on what others are eating, you should be focusing on how to get into a calorie deficit from your starting point without having to cut your portion sizes," she advises. "You can do that really easily through calorie density."

You're Overexercising to Compensate for Diet

"I was doing all of this running to try and lose weight. It was so incredibly slow – I'd taken about six months to lose five kilos," Chelsea reveals. The problem wasn't just the slow progress; it was unsustainable.

"When I stopped exercising due to an injury, I gained five kilos back in the course of a month because I'd gotten used to eating such huge portions," she admits. This taught her a valuable lesson: "Exercise for your mental health. Exercise because it's really good for you, but don't rely on that as a weight loss tactic."

You're Not Understanding How Exercise Really Works for Weight Loss

Chelsea explains the science behind why excessive exercise often fails: "Let's say that you are burning 200 calories in half an hour workout. You are very, very likely to offset the extra calorie burn by moving less throughout the day. Maybe you sit on the couch more, you fidget less."

Even worse, "What happens when you over-exercise is that you get really, really hungry," she notes. "When you're hungrier, you're going to be eating more, and you're more likely to binge, you're more likely to get lots of cravings."

You're Making Everything Too Complicated

"I'm not looking for constant meal inspiration anymore," Chelsea shares. "I'm focusing on what works for me, creating meals that I enjoy, and not needing to look for constant inspiration because I understand how it works."

She points out the futility of overcomplicated meal plans: "A lot of the raw foods that I was trying to eat, I don't even have access to in New Zealand, and I definitely don't want to be eating a freezing cold smoothie in the middle of winter."

You're Setting Yourself Up for Failure with Perfectionism

"I constantly made things way too hard for me to actually stick to," Chelsea confesses. Setting perfectionistic goals and extreme rules sets you up for failure and demoralization. "When I failed, when I gave into cravings, I always felt terrible because I'd set the bar so incredibly high."

Instead, she recommends focusing on improvement rather than perfection. "Improvement looks like dealing better with failure than you did, picking yourself up," she explains. "It could look like having a slightly better version of ice cream, a lower calorie, more whole foods version of ice cream than your regular Ben & Jerry's."

RELATED: The 6 Worst Foods to Eat at Night if You Want to Lose Weight

You're Not Celebrating Small Wins

Chelsea shares a success story that demonstrates the power of small changes: "One of our amazing members, Natalie, lost 50 pounds just by starting with simple improvements like putting broccoli with her side of takeout pizza rather than just having all pizza."

"When you're starting out, don't make the mistake of making things so hard to stick to and then setting the bar so high that you feel demoralized all the time," she advises. "Set it as improvement, and then you will be able to gain momentum because you feel like you're making progress."

You're Missing the Big Picture of Sustainable Weight Loss

"It's not easy to lose weight. I'm not going to tell you that it is," Chelsea acknowledges. "But it doesn't have to be as hard as struggling through a ton of rules, trying to eat tiny portions, constantly just feeling like you are ravenously hungry and wanting to binge."

Her final message is encouraging: "There is a better way. And that is to use calorie density to eat a ton of food while lowering your overall calories, not killing yourself with exercise, and focusing on improvement rather than needing to get it perfect all the time."

What Science Says About Sustainable Weight Loss

While Chelsea's experience is compelling, research backs up her approach. According to the Mayo Clinic, "A safe and sustainable rate of weight loss is 1 to 2 pounds per week." This moderate approach aligns with Chelsea's emphasis on sustainable changes over crash dieting.

The National Weight Control Registry offers encouraging data: "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key factors for success include regular physical activity, consistent eating patterns, and ongoing self-monitoring – exactly the balanced approach Chelsea advocates.

Mayo Clinic highlights that "Sustainable weight loss requires setting realistic goals and focusing on long-term changes to eating and exercise habits. Behavioral therapy and a strong support system are often key to success." This validates Chelsea's focus on gradual improvements over dramatic transformations.

RELATED: Mom Lost 70 Pounds Thanks to These 6 Daily Plant-Based Meals

The Power of Protein in Your Weight Loss Journey

Understanding protein's role can explain why Chelsea's approach works. The Mayo Clinic reports that "Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

For optimal results, the Cleveland Clinic recommends that "athletes and heavy exercisers should consume 1 to 1.5 grams of protein per pound of their goal weight." However, they emphasize that recommendations may vary based on individual needs and activity levels.

Timing Your Meals for Success

Chelsea's emphasis on sustainable eating patterns is supported by research from the National Institutes of Health, which finds that "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

This is particularly important regarding evening eating. The NIH warns that "Eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues." This scientific finding supports Chelsea's focus on creating sustainable daily eating patterns rather than following rigid rules.

The Secret Weapon: Meal Prep

Research strongly supports Chelsea's practical approach to meal planning. According to Harvard Health, "Preparing meals in advance allows for better portion control, reducing the likelihood of overeating and aiding in weight management."

The Mayo Clinic adds that "Regular meal preparation is linked to healthier eating habits, increased fruit and vegetable intake, and reduced consumption of processed foods." This explains why Chelsea's approach to simple, prepared meals helped her maintain her weight loss.

Getting Your Nutrition Balance Right

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." This balanced approach supports Chelsea's emphasis on eating filling starches while maintaining adequate protein intake.

Harvard Health stresses the importance of fiber, noting that "High-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating. Studies suggest consuming 25-30 grams of fiber daily is associated with improved weight management outcomes." This explains why Chelsea found success by incorporating plenty of whole plant foods into her diet.

Don't Forget About Hydration

According to WebMD, "Staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness." This is especially important when increasing your protein intake, as proper hydration helps with protein metabolism.

The Cleveland Clinic adds another crucial point about nutrition during weight loss: "During calorie restriction, it is crucial to meet daily requirements for essential vitamins and minerals to prevent deficiencies." This underscores Chelsea's emphasis on eating nutrient-dense, whole foods rather than just restricting calories.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Bringing It All Together

Chelsea's journey proves that sustainable weight loss doesn't require tiny portions or extreme restrictions. Her experience, backed by scientific research, shows that understanding calorie density and following evidence-based practices allows you to eat satisfying portions while maintaining a calorie deficit.

Remember that sustainable weight loss isn't about perfection – it's about progress. As the research shows, success comes from making consistent, manageable changes rather than following extreme diets. By avoiding these common mistakes and following proven strategies, you can achieve and maintain your weight loss goals while enjoying your food and life.

The key is to focus on:

  • Eating enough calories to prevent binges
  • Including plenty of filling starches
  • Understanding basic weight loss science
  • Creating sustainable habits
  • Staying hydrated
  • Preparing meals in advance
  • Making gradual improvements

Start by choosing one area to improve, and remember that every small step brings you closer to your goals. As Chelsea's story and scientific research demonstrate, sustainable weight loss is achievable when you approach it with patience, understanding, and self-compassion. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

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

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

Shutterstock

There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.