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

One expert dishes on her daily diet.

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
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.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

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.

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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.
See Full Bio
Follow:
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 Lost 40 Pounds and Here Is Everything I Ate in Day

Alexandra_alexx.fitt15
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothSep 09, 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.

With all the designer diets, complicated meal plans, and trendy eating methods, figuring out what to eat for weight loss can seem overwhelming. However, you can lose weight by eating the same food every day, multiple weight loss warriors testify. Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by making simple changes to her diet and fitness routine. She regularly shares videos on Instagram and TikTok about all the hacks she used to slim down. In a recent video, she details her weight loss diet, which is incredibly simple.

She “Ate the Same Meals Every Single Day”

alexxandra_fitt4alexxandra.fitt/Instagram

“For 1-2 months, I ate the same meals every single day. Why? Because I was confused, I didn’t know what to eat or where to start, so I ate the same thing every day,” Alexandra confesses in the caption of her video.

Breakfast

alexxandra_fitt3alexx.fitt/TikTok

For breakfast, she gave herself two options: sweet and savory. One “would always be oatmeal with a scoop of protein powder and brandy butter,” she reveals. The second? Eggs with turkey bacon, veggies, and a bagel.

RELATED:I’m a Nutritionist and These are 5 Things I Would Never Buy at the Grocery Store

Lunch

alexxandra.fitt-7alexxandra.fitt/Instagram

For lunch, she kept things simple. “I’d usually eat some type of wrap/ sandwich. I’d add mayo, turkey, ham, salami, cheese, and a bunch of veggies,” she writes.

Snacks

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

Alexandra had a few go-to snacks. “I’d have a protein bar, protein shake, fruit, yogurt bowls, bagels with cream cheese, snack plates, anything I was craving that day, just made sure it was a decent portion,” she says.

Dinner

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

For dinner, she “would switch things up” but gravitated toward bowls. She would “add a bunch of lettuce, rice and either ground turkey, chicken, ground beef, any kind of protein and I’d add toppings like tortilla chips, Greek yogurt instead of sour cream, salsa, cheese ugh they’re so good and so filling,” she says.

RELATED:25 Ways to Not Look Older After 50, Say Experts

Our RDN Weighs In

tara_collingwood6dietdivatara/Instagram

“The diet looks great,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Eating three meals plus a snack or two keeps the metabolism going. Nice combo of whole grains, complex carbs, veggies, fruit, protein, dairy, and more. Of course, we don’t know the exact portions, but if she is losing weight with this plan, then keep it up!

💪🔥Body Booster: If you are trying to lose weight, keep things simple: Find a few healthy and nutritious meals you love and eat them on repeat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm 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
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.

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

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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

She Lost 115 Pounds on Ozempic with 10 Weight Loss Hacks

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 17, 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.

Are you on Ozempic and hoping to maximize weight loss? One experienced GLP-1 user is revealing all her secrets. Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she reveals her “top 10 weight loss hacks as someone down 115 pounds so far,” she writes, revealing her “cheat codes” for effortless fat loss.

1.Eat Protein Before Anything Else at Every Meal

Her first tip is to eat protein before anything else at every meal. “Prioritize lean protein (chicken, fish, eggs, Greek yogurt, tofu, cottage cheese) before eating carbs or fats. This fills you up, stabilizes blood sugar, and reduces cravings,” she says.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

2. Use an ADHD Visual Timer for Water Consumption

Next, she suggests using an “ADHD” visual timer for water consumption. “Set a 30-60 minute visual timer to remind yourself to drink water throughout the day. Seeing the countdown prevents forgetting and ensures steady hydration,” she writes.

3. Drink 24 oz of Water Before Eating Anything in the Morning

Start your day by hydrating by drinking 24 ounces of water before eating. “This kickstarts your metabolism, flushes out toxins, and naturally reduces hunger before your first meal,” she suggests.

4. Create a Salad Bar in Your Fridge with Clear Containers

Salad bars are really fun ways to eat your greens. She recommends creating one in your fridge. “Pre-chop veggies and proteins like grilled chicken, boiled eggs, and beans in clear meal prep containers so you can build a quick, nutrient-packed salad instead of reaching for junk,” she writes.

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

Be consistent and eat the same high-protein breakfast every morning. “Having a go-to breakfast (like eggs & avocado, Greek yogurt & berries, or a protein smoothie) removes decision fatigue and sets the tone for a high-protein day,” she suggests.

6. Drink a Protein Shake or Bone Broth When You Get Cravings

Got a craving? Try a protein shake or bone broth. “A quick whey/casein shake or a warm bone broth satisfies cravings, supports muscle retention, and prevents snacking on processed junk,” she says.

7. Use a Smaller Plate for Meals to Trick Your Brain

When plating your food, go small. “Studies show eating off a 9-inch plate vs. a 12-inch plate makes portions look bigger and naturally reduces calorie intake,” she writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Set a 10-Minute Rule for Late-Night Snacking

Put in place a 10-minute rule for snacking at night. “If you feel hungry at night, set a timer for 10 minutes before grabbing food. Most cravings disappear, and if you’re still hungry, opt for protein or fiber-rich snacks,” she says.

9. Move for 10 Minutes After Every Meal

Make sure to move for a little bit after eating. “A short walk or light movement (like squats, stretching, or cleaning) after meals lowers blood sugar, boosts digestion, and prevents fat storage. Even better, add in a weighted vest,” she writes.

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

Eat from a bowl or plate – not the package. “Never eat directly from a bag, box, or container. Pre-portion snacks into a bowl to prevent mindless overeating,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 16, 2025
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:
✓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 doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Things Mom Didn’t Do to Lose 2 Pounds Per Week

Whitney Reyes workoutwithwhitney_
Copyright workoutwithwhitney_/Instagram
Leah Groth
By Leah GrothMar 16, 2025
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:
✓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 aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

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The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

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

She Didn’t Do Tons of Cardio

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The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

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She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

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

She Didn’t Spend Hours in a Gym

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She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

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The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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