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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.

9 Ways to Eat to Look Like a Cover Model

Need to get cover ready? Here's what you have to do.

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.

Closeup portrait of an elegant, stylish, young couple
Shutterstock
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.

When trying to get a cover model physique, things go a notch above just getting lean or a "beach-body physique." Cover models in my opinion are as shredded as you can get without going into the realms of bodybuilding. So it's safe to say the first factor is understanding the feat you're going to take on, and realizing why so few people are really lean year round, if at all.


It's hard! You WILL be dieting for a prolonged period of time; You WILL have to be hungry fairly frequently; You WILL have to give up the "fun" foods (despite what your favorite influencer says); and You WILL have to do lots of cardio and steps. This is not a healthy, long-term way of life. That said, here are 11 ways to look like a cover model.

Consider Your Nutrients

Raw vegetables background. Healthy organic food concept.Shutterstock

When it comes to diet the best approach is to start eating whole foods, plenty of vegetables, stuff that is packed with micronutrients... You will be depleting your body to quite a large extent, so making sure you're getting nutrients in for me is an absolute must. Additionally things like vegetables are key for keeping you mechanically full (volume of food filling you up).

Food swaps become increasingly important, and being smart with the choices you make is vital to the long term approach, for example, when dieting, I get rid of pasta and rice completely... not because they're bad at all, but because something like a potato is far more filling and satiating than rice.

The majority of a photoshoot diet isn't too dissimilar from your regular diet, but the degree to which you need to be accurate becomes so much more important.

Protein is King

Food high in protein close-upShutterstock

Protein is critical to retaining muscle mass, and a calorie deficit is held consistently. Outside of that, everything else is essential, but without these two factors, you won't get far. The issue most people face is they set a deficit for X calories when they weigh X Lbs... and over time, as they lose weight, they don't adjust the deficit to be appropriate for their new weight. When you weigh Y Lbs, and you're lighter, you need to consume fewer calories than you did when you started.

When it comes to protein, you want to ensure you are eating a healthy amount. I generally find that eating just slightly over 1g per lb of body weight works well for me. The majority of the literature we have says you don't need to eat that much. Still, anecdotally, with the majority of clients and me, when that protein intake is high, it makes things easier, too, and minimizes the risk of muscle loss.

Supplementation

Vitamins And Food Supplements. Close Up Of Beautiful Woman Opened Mouth Holding Fish Oil Pill In White Teeth. Smiling Girl Holding Capsule With Omega-3 Between Teeth. Healthy Diet Nutrition ConceptShutterstock

In the scenario of getting very lean you're putting your immune system in a bit of a weaker position, I recommend some vitamin supplements to help through the process (ideally you want to have a blood test done, pre & during your cut, to assess what you need). In general though a multi-vitamin, Omega-3 and Vitamin C are commonly used.

Creatine

Sports,Supplement,Creatine,,Hmb,,Bcaa,,Amino,Acid,Or,Powdered,Vitamin.Shutterstock

Although a supplement, I have given this it's own place as I truly believe this is really key to helping retain extra muscle mass and get more out of workouts when you are more depleted. Just be careful if you start taking this when you begin cutting down, as it will cause water retention inside the muscles (this is a good thing, this will NOT make you look "watery"), but this will influence scale weight. Ideally get onto this a number of weeks prior to starting.

Sugar-Free Drinks & Sauces

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

These make the less "fun foods" a bit more fun, and give you something tasty to drink. I am a massive fan of using these during cuts.

Caffeine and Fasting

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

Fasting.. is it a magic bullet? Nope, you will lose the same fat as you would do if you didn't fast. However, if you're like me, once you start eating, you're hungry all day. I personally find fasting helps me condense my eating window and enjoy a larger meal in the evening when I'm most hungry. Caffeine first thing (black coffee) can help to blunt hunger signals. Some people however find fasting can actually make them go the wrong way and binge when they do eat. So it's worthwhile trying, but see what works for you!

Hydrate

Couple staying hydrated after workoutShutterstock

You probably aren't drinking enough water as it is, make sure when cutting to keep well hydrated, to feel fuller and sharper.

Learn to Get Comfortable With Hunger

Man eatsShutterstock

You will be hungry at times, it's unavoidable, but nowadays people have an internal panic at the first sign of mild hunger and stuff their faces. Next time you get hungry, take a moment to "send your mind into your belly" and ask yourself "Am I really hungry? Or do I just want some food?" or "Am I THAT hungry right now?" Often the answer is actually yes I'm hungry but I'm not going to keel over and die. Get comfortable with being a little hungry and it makes your journey 10x easier.

Related: 11 Strength-Building Secrets From a Pro Coach

Protein Cakes

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Here's a quick recipe that'll add a big dose of protein in minutes: Take 250g of plain or Greek yogurt, 50g protein powder, 70g(ish) of self-raising flour and 1 tsp baking powder. Mix in a bowl to make a sticky dough. Flatten out on baking paper in an air fryer and cook for 8 mins till crispy. Flip, cook for 8 mins (ish) until the other side is crispy. Drizzle 0-Kcal chocolate sauce on top. Thank me later.

You should end up with a doughy, bready, warm gooey, crispy protein cake! If you've done it right, it won't be dry like all the other protein recipes out there.

It's Going to Be Tough

Shot of athlete woman exercising on assault air bike.Shutterstock

It's tough to get this lean and it will test your mentally 100%. You just need to focus on getting that day done. If something messes up you need to adopt a mindset of "okay how do i fix this" I was doing cardio during one of my preps on my bike at home, and the pedal broke. Instead of packing it in for the day, I had another 30 mins to complete, I went straight out on a run to get the session finished. People love to find excuses but you have to get out of that mindset.

Getting cover model lean is also quite a selfish thing to do in some senses. You will have to give up meals out and enjoying food with other people, you absolutely will have to give up booze. It can change your life for the better, but you must be prepared for things to change.

Another trick is buying yourself an exercise bike like I did, you can usually pick them up on Facebook marketplace for £20-30, and use them daily first thing for 20-30 mins with a coffee in the morning, by the time you actually start your day you're miles ahead of where you need to be! Once you're done prepping, you can usually flog them again on the marketplace for the same price. I actually made a profit on one of my ones.

Finally, speak to those around you, let them know you're doing what you're doing and keep them in the loop, things are so much easier when those around you are on your side and not left questioning and frustrated by your strange actions.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Don't Stay on a Cover Model Diet Long-Term. It's Not Healthy.

Depressed and sad young woman in kitchenShutterstock/Jiri Miklo

Truthfully I actually think a cover model physique isn't the healthiest thing you can do for yourself. It's incredible to see what you can achieve, and I do believe everyone should do it once, but getting THAT lean just isn't sustainable for a happy and healthy life. You're better off getting down to a fairly lean state where you can kind of see abs, but not completely. That way you can actually enjoy your life and eating and social events with people around you and not be meticulously worrying over the kcals in a meal or trying to track calories in a restaurant, or bringing a tupperware of your own food from home.

Sustainability is key when it comes to dieting and being Cheesegrater abs lean year round absolutely is not a healthy or sustainable desire for 95% of the population... those who are, either have extremely high outputs in their jobs or activities, or are using a little somethin' somethin' extra which DEFINITELY isn't good for you.

💪🔥Body Booster: Prioritize nutrient-dense foods like vegetables for fullness and health during dieting. And if you enjoyed this article don't miss 11 Ways Women Can Lose Weight and Keep it Off for Good.

Jack Symons is the founder & head coach of Rival Fitness.

More For You

Closeup portrait of an elegant, stylish, young couple
Shutterstock
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.

When trying to get a cover model physique, things go a notch above just getting lean or a "beach-body physique." Cover models in my opinion are as shredded as you can get without going into the realms of bodybuilding. So it's safe to say the first factor is understanding the feat you're going to take on, and realizing why so few people are really lean year round, if at all.


It's hard! You WILL be dieting for a prolonged period of time; You WILL have to be hungry fairly frequently; You WILL have to give up the "fun" foods (despite what your favorite influencer says); and You WILL have to do lots of cardio and steps. This is not a healthy, long-term way of life. That said, here are 11 ways to look like a cover model.

Consider Your Nutrients

Raw vegetables background. Healthy organic food concept.Shutterstock

When it comes to diet the best approach is to start eating whole foods, plenty of vegetables, stuff that is packed with micronutrients... You will be depleting your body to quite a large extent, so making sure you're getting nutrients in for me is an absolute must. Additionally things like vegetables are key for keeping you mechanically full (volume of food filling you up).

Food swaps become increasingly important, and being smart with the choices you make is vital to the long term approach, for example, when dieting, I get rid of pasta and rice completely... not because they're bad at all, but because something like a potato is far more filling and satiating than rice.

The majority of a photoshoot diet isn't too dissimilar from your regular diet, but the degree to which you need to be accurate becomes so much more important.

Protein is King

Food high in protein close-upShutterstock

Protein is critical to retaining muscle mass, and a calorie deficit is held consistently. Outside of that, everything else is essential, but without these two factors, you won't get far. The issue most people face is they set a deficit for X calories when they weigh X Lbs... and over time, as they lose weight, they don't adjust the deficit to be appropriate for their new weight. When you weigh Y Lbs, and you're lighter, you need to consume fewer calories than you did when you started.

When it comes to protein, you want to ensure you are eating a healthy amount. I generally find that eating just slightly over 1g per lb of body weight works well for me. The majority of the literature we have says you don't need to eat that much. Still, anecdotally, with the majority of clients and me, when that protein intake is high, it makes things easier, too, and minimizes the risk of muscle loss.

Supplementation

Vitamins And Food Supplements. Close Up Of Beautiful Woman Opened Mouth Holding Fish Oil Pill In White Teeth. Smiling Girl Holding Capsule With Omega-3 Between Teeth. Healthy Diet Nutrition ConceptShutterstock

In the scenario of getting very lean you're putting your immune system in a bit of a weaker position, I recommend some vitamin supplements to help through the process (ideally you want to have a blood test done, pre & during your cut, to assess what you need). In general though a multi-vitamin, Omega-3 and Vitamin C are commonly used.

Creatine

Sports,Supplement,Creatine,,Hmb,,Bcaa,,Amino,Acid,Or,Powdered,Vitamin.Shutterstock

Although a supplement, I have given this it's own place as I truly believe this is really key to helping retain extra muscle mass and get more out of workouts when you are more depleted. Just be careful if you start taking this when you begin cutting down, as it will cause water retention inside the muscles (this is a good thing, this will NOT make you look "watery"), but this will influence scale weight. Ideally get onto this a number of weeks prior to starting.

Sugar-Free Drinks & Sauces

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

These make the less "fun foods" a bit more fun, and give you something tasty to drink. I am a massive fan of using these during cuts.

Caffeine and Fasting

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

Fasting.. is it a magic bullet? Nope, you will lose the same fat as you would do if you didn't fast. However, if you're like me, once you start eating, you're hungry all day. I personally find fasting helps me condense my eating window and enjoy a larger meal in the evening when I'm most hungry. Caffeine first thing (black coffee) can help to blunt hunger signals. Some people however find fasting can actually make them go the wrong way and binge when they do eat. So it's worthwhile trying, but see what works for you!

Hydrate

Couple staying hydrated after workoutShutterstock

You probably aren't drinking enough water as it is, make sure when cutting to keep well hydrated, to feel fuller and sharper.

Learn to Get Comfortable With Hunger

Man eatsShutterstock

You will be hungry at times, it's unavoidable, but nowadays people have an internal panic at the first sign of mild hunger and stuff their faces. Next time you get hungry, take a moment to "send your mind into your belly" and ask yourself "Am I really hungry? Or do I just want some food?" or "Am I THAT hungry right now?" Often the answer is actually yes I'm hungry but I'm not going to keel over and die. Get comfortable with being a little hungry and it makes your journey 10x easier.

Related: 11 Strength-Building Secrets From a Pro Coach

Protein Cakes

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Here's a quick recipe that'll add a big dose of protein in minutes: Take 250g of plain or Greek yogurt, 50g protein powder, 70g(ish) of self-raising flour and 1 tsp baking powder. Mix in a bowl to make a sticky dough. Flatten out on baking paper in an air fryer and cook for 8 mins till crispy. Flip, cook for 8 mins (ish) until the other side is crispy. Drizzle 0-Kcal chocolate sauce on top. Thank me later.

You should end up with a doughy, bready, warm gooey, crispy protein cake! If you've done it right, it won't be dry like all the other protein recipes out there.

It's Going to Be Tough

Shot of athlete woman exercising on assault air bike.Shutterstock

It's tough to get this lean and it will test your mentally 100%. You just need to focus on getting that day done. If something messes up you need to adopt a mindset of "okay how do i fix this" I was doing cardio during one of my preps on my bike at home, and the pedal broke. Instead of packing it in for the day, I had another 30 mins to complete, I went straight out on a run to get the session finished. People love to find excuses but you have to get out of that mindset.

Getting cover model lean is also quite a selfish thing to do in some senses. You will have to give up meals out and enjoying food with other people, you absolutely will have to give up booze. It can change your life for the better, but you must be prepared for things to change.

Another trick is buying yourself an exercise bike like I did, you can usually pick them up on Facebook marketplace for £20-30, and use them daily first thing for 20-30 mins with a coffee in the morning, by the time you actually start your day you're miles ahead of where you need to be! Once you're done prepping, you can usually flog them again on the marketplace for the same price. I actually made a profit on one of my ones.

Finally, speak to those around you, let them know you're doing what you're doing and keep them in the loop, things are so much easier when those around you are on your side and not left questioning and frustrated by your strange actions.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Don't Stay on a Cover Model Diet Long-Term. It's Not Healthy.

Depressed and sad young woman in kitchenShutterstock/Jiri Miklo

Truthfully I actually think a cover model physique isn't the healthiest thing you can do for yourself. It's incredible to see what you can achieve, and I do believe everyone should do it once, but getting THAT lean just isn't sustainable for a happy and healthy life. You're better off getting down to a fairly lean state where you can kind of see abs, but not completely. That way you can actually enjoy your life and eating and social events with people around you and not be meticulously worrying over the kcals in a meal or trying to track calories in a restaurant, or bringing a tupperware of your own food from home.

Sustainability is key when it comes to dieting and being Cheesegrater abs lean year round absolutely is not a healthy or sustainable desire for 95% of the population... those who are, either have extremely high outputs in their jobs or activities, or are using a little somethin' somethin' extra which DEFINITELY isn't good for you.

💪🔥Body Booster: Prioritize nutrient-dense foods like vegetables for fullness and health during dieting. And if you enjoyed this article don't miss 11 Ways Women Can Lose Weight and Keep it Off for Good.

Jack Symons is the founder & head coach of Rival Fitness.

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.

So, you want to lose weight. Most people will tell you that to do so, you need to start counting calories and ensuring you are eating in a caloric deficit. Not true claims one weight loss warrior, who lost a whopping 160 pounds and changed her life. In a new viral video, Amber Clemens (@amber_c_fitness) offers nine alternatives to calorie counting. “You want to lose weight but don't want to count calories. Here are nine things to do that will help put you in a calorie deficit.” Here is what you can do to lose weight without doing math; we also asked for the opinion of a Board Certified Sports Dietitian.


Amp Up Your Protein Intake

@amber_c_fitness

9 things that can help you lose weight that have nothing to do with counting calories. #weightloss #weightlosstips #easyweightloss #beginnerweightloss #beginnerworkout #caloriedeficit

Number one, eat more protein. “Protein is a macronutrient that takes the longest to digest, so it keeps you fuller for longer and helps maintain your muscle mass,” says Clemens. According to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, protein needs depend on body size, gender, and activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Cook Your Meals

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

“Number two, cook at home more often,” instructs Amber. “The amount of hidden calories in some fast food or take-out food is astronomical. Trust me.” Studies confirm that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Related: The Best Foods to Eat Before and After Fasting, According to Dave Asprey

Get More Steps In

Woman walking in the park with bottle water in summer health care concept.Shutterstock

Number three, walk more, she suggests. “Walking is sustainable. Most everyone can do it. Give yourself a step goal and stick to it.” Science, including a 2018 study published in the journal Obesity, supports that walking 10,000 steps a day promotes weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine have linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with a more negligible risk of heart disease, heart failure, and strokes.

Reduce Liquid Calories

Soft drinksShutterstock

“Four, reduce or cut out liquid calories. They add up very, very fast,” she says. Soft drinks, sugary coffee drinks, juice, and even smoothies are examples of liquid calories.

Amp Up Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“Number five, eat more fiber-rich foods, fruits, veggies, high-fiber wraps, things like that,” says Amber. “Fiber, along with protein, will help keep you fuller for longer and is crucial for proper gut health.”

Lift Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

“Number six, lift weights multiple times per week. Having more muscle in your body requires your body to burn more calories to maintain it. Plus, just having muscle on your body is beneficial in so many ways,” says Amber. The Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It can also help you:

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

Make Food Swaps

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Number seven, make easy food swaps. “I have a bunch of examples of these on my page. Just swapping out a few ingredients can automatically save you a lot of calories,” she says. This could be swapping out pasta for zucchini noodles or chickpea pasta, white bread for whole grain, or using Avocado Oil spray instead of Olive Oil.

Sleep More

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

“Number eight, get more sleep,” advises Amber. 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.

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

Eat Smaller Portions

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

“And number nine, eat smaller portions,” she concludes. For example, if you go out to eat at a restaurant, try to eat half your meal and take the rest home instead of trying to clean off your plate.

💪🔥Body Booster: Instead of restricting your diet, focus on adding things like protein and fiber. Also, try swapping out unhealthier ingredients with similar ones that offer more nutritional value.

Do you want to achieve real fat loss results in just 10 days? According to one expert, there are a few things you need to do to make that happen. Madelaine Rascan is a fitness instructor and social media influencer whose mission is “setting women free from the diet prison.” In a new social media post she reveals some of the things she did a couple of months back during a “10 day mini fat loss phase” that helped her lose weight. “I got visibly leaner without any pain or misery. Small changes = big results. It’s attention to the details! Try these out, let me know how you go!” she writes.


Eat When You Are Hungry, Not When You Are Bored

Number one? “Eat when you're hungry,” she says in the video. “I know it sounds obvious, but so many women either force-feed themselves to hit their protein target, or they've just lost touch with their actual hunger cues. Ask yourself this. Could I eat some lean protein or an apple? If the answer is no, you're probably bored.”

Always Keep Fruit on Hand, Like Berries

Number two, “always have fruit on hand,” she suggests. Why? “Low calorie, full of nutrients, and they stop me from raiding the fridge for chocolate,” she says. “Pro tip: Pick up a bag of frozen organic berries and keep them in the fridge. “When they thaw, they're really juicy and great to put on yogurt.”

RELATED: 7 Weight Loss Mistakes This Fitness Coach Wishes She Never Made

Invest in a Walking Pad

Number three, invest in a walking pad. “Remove all obstacles when it comes to walking, because walking is elite for fat loss,” she says. Also, consider getting a standing desk. “For around 200 bucks you can work, watch your kids, watch YouTube, all while getting your steps in. Doesn't matter if it's raining, snowing, or it's creepy outside,” she says.

Stock Up on Extra Lean Ground Beef & Chicen

Four, “Stock your freezer with ground meat,” she says, specifically recommending extra lean, ground beef or ground chicken. Why? It is “way more versatile than steak or chicken breast,” she says. “I keep a stack in my freezer and every morning just pull one of them out. Dinner sorted.”

Find Habits to Replace Binge-Eating

And lastly, “That time of day where food is the biggest struggle - replace it with an activity that’s good for you. Walk, journal, book, meditation,” she writes. “Beat overeating with a walk,” she adds in the clip. “Find that time of day that's a weak spot and replace it with something more productive, like a walk, even a meditation, journaling, reading, whatever. Find that tricky time of day and fill it with something good for you.”

RELATED: Top Fitness Coach Shares How She Lost 15 Pounds in 90 Days

A Few Changes Can Help You Achieve Big Results

The bottom line? “A few simple switches in your day can 10x your results. Don’t underestimate it!” she writes at the end of the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 over 20 pounds in less than two months? According to one expert, it may be easier than you think. Blake (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. He regularly shares videos offering insight into exactly how he did it. In a new video, he offers key weight loss tips to help you lose fat. “Here's how I transform my body in eight weeks,” he says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


Hit the Gym

Blake_Sanburg_thenutritionnarc9thenutritionnarc/TikTok

“Number one, start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

Cut Out Liquid Calories

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, stuff like that instead of diet soda instead,” he sas. “These are scientifically proven to be the easiest calories to cut out.”

Track Your Food and Weight

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“Number three, start tracking your food and your weight,” Blake recommends. “Taking all emotions out of this, your body is just a science fair project, so we're gonna be as scientific as possible about it. We gotta look at the numbers, baby.”

Amp Up Your Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

“Number four, eat high protein,” says Blake. “The general rule of thumb is one gram protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

Take Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

“Number five, take progress pictures. It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day,” he says.

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

Amp Up Your Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“Number six, eat more fiber. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Set a Step Goal

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

He also recommends getting your steps in. “Number seven, set a step goal, like 10,000 steps a day. These are incredibly easy calories to burn,” he says.

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

Meal Prep

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

“Number eight, learn how to meal prep,” he says. Preparing to fail is failing to prepare, something like that. So you wanna make sure you have macro friendly options at all times.”

Identify Health Fast Food Orders

Pre-packaged vegetable salads displayed in a commercial refrigeratorShutterstock

Blake also recommends having healthy meal options planned out ahead of time. “Number nine, find a high protein, low calorie, fast food order you can get whenever you're out of the house just in case,” he says.

Find an Accountability Buddy

Fitness,,Man,And,High,Five,At,The,Gym,For,Exercise,Shutterstock

“And number 10, do it with someone,” suggests Blake. “Find someone else to join you on your journey, someone to keep you accountable and go to the gym with you. It'll be a lot more fun and enjoyable.”

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

Body Network’s Expert Weighs In

tara_collingwood7Tara Collingwood

“I love these tips,” says 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. “They are very doable and just making some of these small changes when combined together they can really produce results in loss of body fat but also getting more energy, feeling better overall, and reducing disease risk.”

💪🔥Body Booster: If you want to lose weight, the most important thing to keep in mind is having a plan. If you wing it, you are less likely to succeed.

@thenutritionnarc

10 weight loss tips

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Do you want to lose weight without having to eat less food? Dr. Marc Morris, PhD, is an online nutrition and strength coach who regularly shares videos on how to get in shape. In one of his viral YouTube videos, he discusses volume eating and the concept of eating more food to lose weight. “What I'm about to say may seem impossible, but did you know you can actually eat more food and still lose weight?” he says in the clip.


Volume Eating Allows You to Eat Larger Portions and Stay Fuller Longer

“Today we're going to talk about a dieting strategy that allows you to do just that so you can eat larger portions, feel fuller for longer, and maybe even make dieting enjoyable. This way of eating is called volume eating and may even be the secret to you or your client's weight loss success,” he says in the video.

It Will Help You Lose Weight

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“Today, I'm going to show you exactly how to start volume eating so you can lose more weight, and it'll even tell you exactly what foods to add to your grocery list. But first, let's talk about what volume eating is,” he says.

You Don’t Have to Eat Less to Cut Calories

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“When most people think about weight loss, they think that in order to cut their calories, they need to eat as little as possible. And while it is true that you need to be in a calorie deficit in order to burn fat and probably eat less overall calories than you're used to, that doesn't mean that you need to eat less food,” he explains.

Successful Dieters Choose Foods That Are Lower in Calories, Higher in Protein

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“You see, the people that lose weight successfully are not the ones that starve themselves day in and day out fighting hunger. Instead, they are choosing foods that are lower in calories and higher in protein, which allows them to eat more food while staying in a calorie deficit. This is called volume eating, where you can eat more food while still losing weight, but you have to pick the right kinds of foods,” he says.

Here Is What You Should Look For

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He goes on to explain “how to find the foods that are gonna work best as well as why volume eating works so well,” he says. “The secret lies in the macronutrients, protein, carbohydrates, and fat that supply the calories that we eat. Both carbohydrates and fat supply four calories per gram and for fats, it's over double that because one gram of dietary fat has nearly nine calories.”

Start with Foods Lower in Fat

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“Just by knowing this information, you're probably starting to guess that foods that are lower in fat are a good place to start because these foods that are higher in fat are going to supply more calories even if they're nutritious, which isn't a bad thing, it doesn't mean you should avoid them entirely, but you are going to need to be mindful of them. These foods are good from a nutrient standpoint because they do supply some protein as well as healthy fat,” he says.

An Example: Two Tablespoons of Nut Butter Vs. Salad with Chicken Breast and Low-Calorie Dressing

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“Imagine this for the same 200 calories in those two tablespoons of nut butter. You can have a huge salad with low-calorie dressing, chicken breasts, and a bunch of vegetables for roughly the same amount of calories. And when you compare these two meals, it's easy to see that the salad meal is going to be much larger in size and more complete in the macronutrients, especially protein, which is going to be a fat loss, superfood, it's going to help you stay full, increase your muscle mass,” he explains. “It is generally low in calories as well as many other nutrients being included in the vegetables and greens.”

That Salad Will Keep You More Full and Satisfied

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“You'll feel much more full and satisfied than you would if you were just eating the two tablespoons of peanut butter. And since you're eating a larger quantity of food, you're going to feel like you're having a full meal, which will help you lose weight without even feeling like you're on a diet,” he says.

These Types of Examples Will Motivate You

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He recommends using examples like this to keep you going. “Once you see that you're able to get results and lose weight without starving yourself for the entire day, it's gonna motivate you all the more,” he says.

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

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Next, he reveals his top 10 volume-eating foods. “So now that you know how volume eating works, let's go over the top 10 foods that you can eat that are high in volume and still allow you to lose weight,” he says.

1. Strawberries

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Number one, strawberries. “Strawberries are a great choice for fruit because they are very high in volume and very low in calories as well as high in other nutrients. A whole cup of strawberries is actually less than 50 calories, so they are a great way to add volume to your meals,” he explains. “Strawberries are some of the least calorie-dense forms of berries, but in reality, you can't really go wrong with any of them. Eating them fresh and on their own is great, but you can also buy them frozen and add them to smoothies, and since they're popular and always in demand, you'll always be able to get them.”

2. Spinach and Leafy Greens

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Number two, spinach and leafy greens. “Eating more of any leafy green vegetable is going to be a great way to increase the volume with very few calories. A hundred grams of spinach is only around 25 calories, so in reality, you could fill up an entire one-pound container of spinach by adding it to a massive salad, and the spinach would only account for around a hundred calories,” he says. “Beyond spinach, there are many other greens you can eat, like lettuce and kale and even cabbage. So, with so much variety, it's quite easy to make it a staple in your fat-loss diet. Foods like spinach really take volume eating to the next level.”

3. Cauliflower and Cauliflower Products

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Number three is cauliflower. “One cup of cauliflower has less than 30 calories. Making it an easy way to add a lot of volume to your meals while snacking on cauliflower alone is okay. Let's be honest, it's not the first thing you're going to pick,” he says. “Cauliflower has exploded over the last decade as an alternative to some of your favorite higher calorie foods like cauliflower, rice, gnocchi, and even pizza crust. These substitutions aren't exactly the same thing, but they still taste pretty good when seasoned correctly. And a lot of these you can buy frozen and prepared. For example, Trader Joe's has their spicy Mexican cauliflower rice that has only around 200 calories per bag, which is great as a side or in burritos, and their cauliflower fried rice is equally good.”

4. Watermelon

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Number four is watermelon. “Even though most fruits and vegetables deserve a spot on this list, I'm only gonna talk about one more so we can talk about some of the other categories, but watermelon we must include because, as the name implies, it includes a lot of water, which increases its volume for not a lot of calories,” he explains. “Watermelon is actually 92% water, so when you're eating it, you're eating mostly water and not a lot of calories and staying hydrated, which is another bonus for around a cup of watermelon. It's only going to be around 45 total calories.”

5. Chicken Breast

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“So just by going off this list so far, you'll notice that it's really easy to increase the volume of your diet by just including more fruits and vegetables, but for a quality diet, you're going to need more than that. You're going to need more protein, which is why our next foods are going to be focused on that,” he says, going onto number five, chicken breast. “One of the best protein sources around for volume eating is going to be chicken, more specifically chicken breast. Now, just like a lot of other foods, chicken can be made into a super high-calorie meal very quickly, so you want to make sure you're preparing it in a way that doesn't add a ton of calories. This might mean baking, grilling, or even air frying boneless skinless chicken breast instead of just eating deep-fried chicken wings,” he continues. “Trust me, there is a big difference overall. Chicken breast is a very lean meat of around a hundred grams cooked in a serving. It's going to be around 120 to 130 calories, and that's because it's virtually all protein, very little fat, around three to four grams. And by eating more chicken, you're going to be eating more protein, which is a very important part of volume eating. Not only do we want to increase the physical mass, but we also want to increase the protein. That's what helps keep you full. And also eating less calories.”

6. Greek Yogurt

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Number six is Greek yogurt. “The best way to eat Greek yogurt for the sake of weight loss is going to be the plain, unflavored stuff. This is going to cut out a lot of the extra calories and really just isolate the protein, but sweetened and flavored Greek yogurt is still going to be a good option, especially if you can't tolerate just the plain stuff. Just know that there's going to be some added calories for that. If you do go for the non-fat plain Greek yogurt, though, it's going to be around 90 to a hundred calories for every three-quarter cups serving, supplying around 18 grams of protein as well. Pair it with some fruit in a bowl or add it to a smoothie, and you're going to have a very filling, low-calorie meal,” he says. “Plus, as far as preparation goes, it's going to be quick and easy because you don't need to cook anything. It's ready. You can also use Greek yogurt in place of sour cream and heavy cream in some recipes. It's very versatile.”

7. Egg White

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Number seven, egg whites. “Egg whites are a little twist to a very common breakfast food. The egg you see, the egg yolk is where most of the fat is stored, so when you remove that, you're eating virtually all protein and egg. White itself is going to have around four grams of protein and only 20 calories as opposed to a whole egg, which is going to have around 70 calories and an additional six grams of fat. One trick is to buy those pre-packaged liquid egg whites so you don't have to separate them out yourself and waste the egg yolk,” she says. “Keep in mind the whole eggs do have a ton of nutrients, though, so I'm not saying to avoid those entirely, but when you balance out whole eggs while adding some egg whites, you're gonna have more protein and more volume for not as many calories.”

8. Lentils

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Next up, number eight, Lentils. “Lentils are a great plant-based protein source with quite a bit of fiber, and most importantly, not a lot of calories for a half cup of cooked lentils is going to be around 120 calories with nine grams of protein, and you can add them to virtually anything like salad soups and so much more. If you buy them already cooked in the can, they're going to have a great shelf life, so they're always easy to keep around,” he says.

9. Low Calorie Dessert

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Number nine, low-calorie desserts. “Believe it or not, you don't have to neglect your sweet tooth in order to lose weight. There are many dessert foods out there that are high in volume and low in calories that you can include. Some examples are sugar-free jello, Halo Top ice cream, and even Smart Sweets candy. And beyond what you can buy in the store, there are a million recipes online for high volume, low-calorie desserts that can satisfy your sweet tooth while losing weight,” he says.

RELATED:I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

10. Air Popped Popcorn

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The last item on the list “might be the MVP,” he says about popcorn. “Popcorn may be the definition of volume food because it goes from that small kernel to its puffy eating form. And as long as you're eating air-popped popcorn that doesn't have tons of butter or other ingredients, it's going to be low in calories,” he says. Most people also forget that popcorn is a whole grain, so it's going to be full of good carbohydrates as well as fiber. And when it doesn't have a bunch of butter added to it, around 40 grams of popcorn kernels is going to make around seven to eight cups of popcorn, and that's only going to be around 120 calories total.” 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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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

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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 get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Joyy Maria joyymaria
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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 accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.