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Nutrition & Diet
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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.

I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit

Expert reveals everything she eats in a day.

Leah Groth
By Leah GrothJun 22, 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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dietdivatara/Instagram
Leah Groth
By Leah GrothJun 22, 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 Christopher Roback
Nutrition & Diet

Do you ever wonder what people who are trained in nutrition eat in a day? The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, is a Board Certified Sports Dietitian who specializes in diet and weight loss. The Body Network asked her to detail all the food and drinks she consumes on a daily basis in order to stay healthy and fit.

Before, During, and After Workouts

Healthy breakfast, granola with nuts and dry bananas in white blow on wooden table with wooden spoon and cute fabric.Shutterstock

Before workout: 1/2 banana or a few handfuls of cereal (granola or Cinnamon Toast Crunch!)

During workout: Water

After workout: AG1 + Creatine and other supplement pills

Breakfast

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

2-3 times per week: Plain fat free greek yogurt with 1/2 scoop of protein powder added for additional protein + berries, grapes, cutie, whatever fruit I have around + 1/4 cup granola

2-3 times per week: Smoothie: frozen banana, whey protein powder, other frozen fruit

Weekends: Egg white + 1 whole egg omelet with spinach and feta or cheddar, berries, toast or English muffin

Protein Tea

A woman holds a thermos of hot tea in her hands on a cold autumn day.Shutterstock

I always drink a big Yeti of hot tea (Roibos) with about 1/3 of a container of Premier Protein in as a “creamer."

Snacks

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

Collingwood usually has one snack one mid-morning and one mid-afternoon.

  • Built bar
  • Fruit: Love blackberries, raspberries, cherries, peach, apple
  • Cottage Cheese and fruit
  • Greek yogurt
  • Handful of almonds or pistachios

Lunch

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Collingwood will choose from a few different lunches. With each she will usually have a glass of A&W Zero.

  • Salad with spinach, veggies, avocado, air fried tofu, feta, low fat dressing
  • Wrap: Extreme Wellness wrap with sautéed spinach, tofu or veggie chicken, capers, feta
  • Frozen meal: Usually Amy’s or Trader Joe’s vegetarian meals or Lean Cuisine cauliflower cheese pizza
  • Leftovers of some sort

After Lunch Treat

Pieces of dark chocolate with mint on wooden tableShutterstock

Collingwood “always” has 1 to 2, “usually 2,” pieces of chocolate of some sort after lunch.

Dinner

Hot,Homemade,Pepperoni,Pizza,Ready,To,EatShutterstock

Collingwood usually makes a homemade dinner, but eats out “maybe 1-2 times per week and usually on weekends,” she says. Her dinners include:

  • Always a cooked veggie: Brussel sprouts, broccoli, green beans, or spinach are the faves in the house
  • Always some sort of vegetarian protein (veggie chicken or meatballs) OR salmon (a few times a month and usually if I’m eating out) OR Tofu
  • Some sort of starch: Potatoes, rice, pasta, quinoa, sweet potatoes, etc.
  • I also LOVE pizza so might have cheese pizza or veggie pizza

Related: I Lost 19 Pounds in 15 Days with the Help of Salt

Nighttime Snack

Fresh,Fruits,Nutrition,health,food.Shutterstock

Collingwood usually eats nothing in the evening “unless I have another piece or two of chocolate or some fruit,” she says.

Body Booster: Eating healthy doesn’t mean you have to deprive yourself. Even nutritionists allow themselves to indulge in treats such as chocolate, diet sodas, and pizza – in moderation.

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Nutrition & Diet

I’m a Registered Nutritionist and Here’s What I Eat in a Day

Emily_English_emthenutritionist9
emthenutritionist/Instagram
Leah Groth
By Leah GrothJul 28, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Emily English (@emthenutritionist) is a Kings College London-trained nutritionist and online influencer. She regularly shares videos about delicious, healthy food, including recipes and meal plans, that will help you lose weight and transform your body and your life. In a recent viral video, she gives her followers an up-close-and-personal look at everything she eats in a day to maintain her own fantastic figure. “What I eat in a day as a registered nutritionist,” she starts the video off by saying. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her eating plan.

Matcha in the Morning

@emthenutritionist

WHAT I EAT IN A DAY AS A NUTRITIONIST I started off with matcha made with almond milk for slow-release caffeine. A tip is to use organic plant milk as calcium actually binds to the good stuff in matcha and prevents its absorption! After my walk I recipe tested my breakfast oat banana bread loaf which I did drop, classic, BUT it survived. It’s essentially porridge in banana bread form made with oat flour paired with yoghurt, almond butter and frozen raspberries. Post workout I had my protein clear lychee whey which is my current OBSESSION. I had so many DMS about this but its basically 21g of protein in the most freshening form. It tastes like a lychee martini and I add an extra scoop of collagen for the glow. On repeat this summer! Lunch was my air fryer sticky salmon bites tossed in soy, honey, sesame seeds, garlic and a little lime juice. I serve it with precooked quinoa, avocado and chilli salt. This was so quick and so filling that I didn’t actually need an afternoon snack. Dinner was lemongrass chicken with a Vietnamese inspired noodle salad filled with fresh carrot and cabbage. But honestly, this dressing guys.. chefs kiss. Will film both of these to get out on the feed this week! Of course, a little ice cream to seal the deal. #wieiad #whatieayinaday #healthymealideas

Emily enjoys the perks of caffeine. However, she doesn’t rely on coffee to get energy. “A morning matcha to start me off with slow release caffeine and antioxidants,” explains Emily. She specifies that she makes it with almond milk.

Banana Bread Made with Oats

Emily_English_emthenutritionist8emthenutritionist/TikTok

“I recipe tested my breakfast oat banana bread loaf,” she says, showing off a delicious looking slice. It is “essentially porridge in banana bread form paired with yogurt, nut butter, and frozen raspberries,” she explains.

Related: Linn Lowes in Workout Gear Shares Booty-Shaping Glute Workout

Pink Protein and Collagen Drink

Emily_English_emthenutritionist6emthenutritionist/TikTok

She also swears by a pink drink. “I then had my protein,” she says, showing a big container of My Protein Clear Whey Isolate,” adding that it has 21 grams of protein and is “so refreshing” and “tastes like a lychee martini. “I had an extra scoop of collagen for the glow, and it's going to be on repeat this summer,” she says, showing a container of My Vitamins Collagen

Sticky Salmon Bit Bowl with Quinoa and Avocado

Emily_English_emthenutritionist5emthenutritionist/TikTok

“Lunch was my air fryer sticky salmon bite bowl with quinoa, avocado, and chili salt,” she says about her mid-day meal. “This was so quick, so filling that I didn't actually need an afternoon snack.”

Lemongrass Chicken with Noodle Salad

Emily_English_emthenutritionist4emthenutritionist/TikTok

For dinner? “I made a lemongrass chicken with Vietnamese inspired noodle salad. This dressing, guys, chef's kiss,” she says.

Ice Cream Bar

Emily_English_emthenutritionist3emthenutritionist/TikTok

She concludes her day of eating with a sweet treat. “I always need something sweet, so I had a little OPPO ice cream stick,” she said about her low-calorie ice cream bar.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Collingwood Weighs In

tara_collingwooddietdivatara/Instagram

“Sounds like a very well rounded healthy diet!” says Collingwood. “Protein, whole grains, and fruit or veggies at each meal. She includes healthy fats from Salmon, avocado, and nut butter. She ends the day with a low calorie little treat. Bravo!”

💪🔥Body Booster: Swap your morning coffee with matcha. It gives you energy and is packed with antioxidants. Try it with almond milk.

Nutrition & Diet

I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day

Sydney St-Aubin
Copyright sydneystaubin/Instagram
Alek Korab
By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.

"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

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

"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

My Dinner

Hummus with olive oil, paprika, lemon and pita breadShutterstock

"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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

Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

Young athletic woman drinking water in gym.Shutterstock

"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

I'm 70 But Look 40 Thanks to My Workout Method: Here's What I Eat in a Day to Stay Strong Doing It

Liz_Hilliard17
Copyright Liz Hilliard
Leah Groth
By Leah GrothOct 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

What is the secret to looking forever young? Liz Hilliard, 70, a pilates instructor who trains out of her studio, Hilliard Studio Method, looks decades younger than her actual age – all without extreme diets or exercising around the clock. In an exclusive interview with Body Network, the age-defying fitness expert dishes on her diet, revealing how she eats to look half her age.

She Loves “Real Food” And Avoids “Trends”

Liz_Hilliard11Copyright Liz Hilliard

“I love food, real food that is, and generally stay away from trends. I avoid anything ultra-processed and, for the most part, have cut sugar completely out of my diet except for the natural sugars occurring in fruit and vegetables and a glass of wine. I’m a big believer in enjoying my life and living the way the French do with the attitude of Joie de Vivre. Good food and wine are a celebration of life, especially when shared with friends,” says Hilliard about her overall approach to eating.

Breakfast: Protein, Fiber, and Healthy Fat-Packed Smoothie

Liz HilliardCopyright Liz Hilliard

For breakfast, Liz makes a smoothie. “I begin my day with a healthy dose of protein, fiber, and healthy fat. Fifteen years ago, after researching the importance of protein with respect to muscle growth and keeping my weight in check, I created the Hilliard Studio Method Smoothie, which I still have almost every morning! It’s my ‘jet fuel’ that sets me up for success nutritionally fueling my workout and my day,” she says.

The smoothie boasts 27 grams of protein, 23 grams of fiber, phytonutrients (greens), healthy fat (avocado), and frozen organic fruit. “I also include turmeric root and ginger root when I can for a bonus of anti-inflammatory goodness!” she says. “To maintain strong, healthy bodies, most of us need about one gram of protein per pound of body weight per day. Trust me, I know how hard this can be, which is why adding protein in the morning sets you up for success and helps maintain healthy glucose levels, which keep our metabolism and hormones balanced so we can resist unhealthy cravings.”

RELATED: 3 Types of Belly Fat: Which One Are You Battling?

Lunch: High Protein and Fiber Bowl

Liz HilliardCopyright Liz Hilliard

“My lunch is generally a variety of vegetables or legumes (high in protein and fiber) mixed with other lean proteins like boiled eggs, salmon, or chicken. I always have a bowl of hard-boiled eggs on hand or some sort of bean or lentil that will give me a boost of protein and fiber between meals,” she says.

Snack: More Protein

Liz HilliardCopyright Liz Hilliard

Some of her healthy go-to snacks include whole, plain yogurt with pea protein powder, chia seeds, and fruits or berries. “It is a delicious solution to curb afternoon hunger pangs. I also love a variety of crunchy vegetables to dip into an organic hummus or cottage cheese,” she says.

RELATED: 9 Tips to Build Muscle Fast Experts Swear By

Dinner: Protein and Veggies

Liz HilliardCopyright Liz Hilliard

“Dinner is my favorite meal of the day. I get to relax with my partner, reflect on our days, and enjoy a delicious, healthy meal,” says Hilliard. “A few of our latest favorites have included baked salmon and vegetables, stir fry or curry dishes with tofu or chicken, dark green salads topped with lean proteins, grains, and nuts. I try to eat seasonal, real food like squash and sweet potatoes in the winter and fresh berries and cucumbers in the summer. Going to the local farmer’s market is a great way to support your local farmers and get fresh food. I think the nutritional key to healthy aging is enjoying a delicious, protein-based diet filled with fruits and vegetables in all the colors of the rainbow.”

5 Foods She Eats Every Day

Liz HilliardLiz Hilliard

Hilliard loves to eat these five foods daily:

  1. Apple
  2. HSM Smoothie
  3. Nuts, especially almonds
  4. Meat, mostly oily fish like salmon
  5. Dark green, crunchy salad

RELATED:20 Superfoods for People Over 50

Hydration

Liz HilliardLiz Hilliard

Hilliard also prioritizes hydration. “My goal each day, as it should be for all of us, is to drink half my body weight in water. Most days, I come close,” she says.

Sleep Is Also Key

Liz HilliardLiz Hilliard

Hilliard makes sure to get enough rest. “Sleep is a huge indicator of health and longevity, and I take it very seriously. I average between 7-8 hours a night. Anything less, and I feel off my game,” she tells us.

RELATED: I'm a Coach and These 5 Foods Were Ruining My Health Until I Quit Them

Self-Care

Liz HilliardCopyright Liz Hilliard

As for self-care, she is a “big proponent of play or just simply downtime,” she explains. “Doing nothing is highly underrated. I find time during my day to spend outside sans my ear pods for an easy walk or just sit in nature. I love to read, go to the movies, and spend time with my grandchildren. As far as self-care through skin care, my blog posts explore the importance of ‘vanity’ and its impact on our self-confidence and health.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit

tara_collingwood5
dietdivatara/Instagram
Leah Groth
By Leah GrothJun 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Do you ever wonder what people who are trained in nutrition eat in a day? The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, is a Board Certified Sports Dietitian who specializes in diet and weight loss. The Body Network asked her to detail all the food and drinks she consumes on a daily basis in order to stay healthy and fit.

Before, During, and After Workouts

Healthy breakfast, granola with nuts and dry bananas in white blow on wooden table with wooden spoon and cute fabric.Shutterstock

Before workout: 1/2 banana or a few handfuls of cereal (granola or Cinnamon Toast Crunch!)

During workout: Water

After workout: AG1 + Creatine and other supplement pills

Breakfast

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

2-3 times per week: Plain fat free greek yogurt with 1/2 scoop of protein powder added for additional protein + berries, grapes, cutie, whatever fruit I have around + 1/4 cup granola

2-3 times per week: Smoothie: frozen banana, whey protein powder, other frozen fruit

Weekends: Egg white + 1 whole egg omelet with spinach and feta or cheddar, berries, toast or English muffin

Protein Tea

A woman holds a thermos of hot tea in her hands on a cold autumn day.Shutterstock

I always drink a big Yeti of hot tea (Roibos) with about 1/3 of a container of Premier Protein in as a “creamer."

Snacks

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

Collingwood usually has one snack one mid-morning and one mid-afternoon.

  • Built bar
  • Fruit: Love blackberries, raspberries, cherries, peach, apple
  • Cottage Cheese and fruit
  • Greek yogurt
  • Handful of almonds or pistachios

Lunch

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Collingwood will choose from a few different lunches. With each she will usually have a glass of A&W Zero.

  • Salad with spinach, veggies, avocado, air fried tofu, feta, low fat dressing
  • Wrap: Extreme Wellness wrap with sautéed spinach, tofu or veggie chicken, capers, feta
  • Frozen meal: Usually Amy’s or Trader Joe’s vegetarian meals or Lean Cuisine cauliflower cheese pizza
  • Leftovers of some sort

After Lunch Treat

Pieces of dark chocolate with mint on wooden tableShutterstock

Collingwood “always” has 1 to 2, “usually 2,” pieces of chocolate of some sort after lunch.

Dinner

Hot,Homemade,Pepperoni,Pizza,Ready,To,EatShutterstock

Collingwood usually makes a homemade dinner, but eats out “maybe 1-2 times per week and usually on weekends,” she says. Her dinners include:

  • Always a cooked veggie: Brussel sprouts, broccoli, green beans, or spinach are the faves in the house
  • Always some sort of vegetarian protein (veggie chicken or meatballs) OR salmon (a few times a month and usually if I’m eating out) OR Tofu
  • Some sort of starch: Potatoes, rice, pasta, quinoa, sweet potatoes, etc.
  • I also LOVE pizza so might have cheese pizza or veggie pizza

Related: I Lost 19 Pounds in 15 Days with the Help of Salt

Nighttime Snack

Fresh,Fruits,Nutrition,health,food.Shutterstock

Collingwood usually eats nothing in the evening “unless I have another piece or two of chocolate or some fruit,” she says.

Body Booster: Eating healthy doesn’t mean you have to deprive yourself. Even nutritionists allow themselves to indulge in treats such as chocolate, diet sodas, and pizza – in moderation.

Nutrition & Diet

I Lost 40 Pounds in 5 Months. Here Is What I Eat in a Day

Nour_T_nourrtann12
nourrtann/Instagram
Leah Groth
By Leah GrothJul 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Nour T (@nourrtann/) is a social media influencer who shares her diet and fitness hacks – specifically about how she lost a whopping 40 pounds in just 5 months. In one of her viral videos, she reveals everything she eats in a day “as someone who believes in a balanced and realistic lifestyle and has seen great results from it.” In total she consumes 176 grams of protein. Here is everything you need to know about her diet.

Salt Water

@nourrtann

the amount of protein i intake without even trying amazes me sometimes, i have mastered how to sneak it into any and everything 🤪 #wieiad #balancedeating #balanceddiet #highproteinmeals #whatieatinaday @Ancient Bliss @Nespresso @canprev @drinklmnt @EarthsOwn @Torani @Oikos

“I always hydrate with salt water. I am loving these flavored ones lately,” she says, holding up LMNT electrolyte packets. “And if you're into drinking alcohol, instead of using pop or juice, mix these in instead because they have tons of electrolytes which will save you from a hangover, and they're so good,” she suggests.

High Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

“Post-workout, I have this high protein strawberry cheesecake ice cream. This has 61 grams of protein, and if you're too lazy to wait for it to freeze, you can literally have it as a smoothie. It is so good and super creamy,” she says.

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

“Coffee 24/7”

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

“I talk about coffee 24/7, so if you're new here, this is the Double Dolce pod from Nespresso. I use it all the time,” she says. “I have it with oat milk and sugar-free vanilla, and then cinnamon Dolce, which I had no idea until recently, is pretty much brown sugar and cinnamon. It is my favorite combo.”

Here Is What She Eats for Breakfast

Nour_T_nourrtann2_ceda6cnourrtann/TikTok

Her “new breakfast obsession” is a mashed up concoction. “I could have this every single day. Half a cup of cottage cheese. If you don't like it, grow up. It has no taste and it just adds so much protein to your meals,” she says. She adds an avocado and two soft boiled eggs, “hard boiled if you're a loser,” she quips. “And then you're going to add your seasoning, some green onion and mash it all up. I also pair it with these mini sweet bell peppers and chicken sausages, and I'm telling you guys, this combo is unreal. Give it a try and let me know what you think. I'm really curious because everyone that I've shown it to has loved it.”

Supplements

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

Next up, supplements. “It is really important to pair good fats with vitamin D, so I make sure to take that supplement after my first meal with this magnesium complex,” she says, holding up a bottle that also includes vitamin D and K2, which “go hand in hand so please take them together,” she says. “Saffron and L-Theanine are great for moods, especially in the winter.”

Here Is What She Eats for Lunch

Nour_T_nourrtann4nourrtann/TikTok

Next up, lunch. “I also had a Greek salad with my homemade Greek yogurt dressing super high in protein and so good,” she says.

Here Is What She Eats for Dinner

Nour_T_nourrtann3nourrtann/TikTok

“For dinner I had these Big Mac tacos. Now, I don't know who invented this idea, but it is one of the best dinners ever,” she says, showing off the two tacos drenched in beef, a thousand island sauce, and pickles.

More Supplements

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“Of course, magnesium glycinate before bed. This is my number one supplement. The benefits are endless. If you're not taking it, you aren't missing out,” she says.

She Practices “Volume Eating”

Nour_T_nourrtann6nourrtann/TikTok

In another viral video, Nour explains that her method of eating is dubbed volume eating. “In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” she says. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian agrees that no one likes to eat like a mouse, and “if your eyes can see a larger amount of food, it tells the brain that you are getting a decent portion and that it should feel full.”

Related: Denise Austin Shares 3 Simple Exercises to “Lift and Tighten Your Booty”

It Involves Eating Large Amounts of Low Calorie Foods

tara_collingwood5dietdivatara/Instagram

“You're basically mainly eating large amounts of low calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. “Low calorie foods tend to have higher water content (fruits and veggies) and also fiber to keep you full longer. You can eat more volume and fill up without contributing a lot of calories,” explains Collingwood.

💪🔥Body Booster: If you are trying to burn fat and build muscle, focusing on eating enough protein will be key. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Walking Mistakes That Are Stopping You From Burning Fat

Autumn Bates
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
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Christopher Roback
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

Mistake 1: Not Walking Enough

The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.

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

Know Your Baseline

"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

Challenge Yourself Weekly

For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

Mistake 2: Not Spreading Your Steps Throughout the Day

Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.

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

The Sitting-Inflammation Connection

"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

Mini Walking Breaks

The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

Mistake 3: Only Walking on a Treadmill

While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.

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

The Power of Negative Ions

"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

Cortisol Reduction

These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

Making Walking Work For You

By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.

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

Start Where You Are

Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
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Leah Groth
By Leah GrothMar 24, 2025
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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✓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.

Do you want to shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

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

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. 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.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” 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 if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Habits to Lose 50 Pounds from a Coach

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off.

1. Track Your Food Intake

Person using Apple i-phone to press and access the MyFitnessPal app / application

Shutterstock

Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.

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

2. Prioritize Protein and Fiber

Composition with assorted raw organic vegetables​Also, Amp Up Fiber IntakeShutterstock

Protein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

3. Stay Hydrated

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Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.

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

4. Strength Train & Move More

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radio​4. Incorporate Strength TrainingShutterstock

Incorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

5. Watch Portions & Eat Mindfully

Salmon,Served,With,Mix,Salad,Veggies,Vegetables​She AteShutterstock

Use smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

6. Get Quality Sleep (7-9 Hours Nightly)

Woman sleeping in bed peacefully at home beside alarm clock​STOP Hitting SnoozeShutterstock

Poor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.

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

7. Stay Consistent & Adjust as Needed

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When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.

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