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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 Dietitian and I Lost 100 Pounds With These Delicious Foods

You can eat your favorite food and still lose weight, one RD demonstrates.

Leah Groth
By Leah GrothAug 05, 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
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Ilana Muhlstein Nutrition/Facebook
Leah Groth
By Leah GrothAug 05, 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
Nutrition & Diet

Ilana Muhlstein, MS, RD (@nutritionbabe), aka the creator of the 2B Mindset, is a registered dietitian and weight loss warrior who lost a whopping 100 pounds and transformed her life. She has amassed over 2 million TikTok followers for sharing the delicious recipes that helped her achieve her weight loss goals. She encapsulated those principles into her new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here are a few of the most delectable foods that she ate to lose so much weight without having to sacrifice enjoying her meals.

Spicy Tuna on Tofu

@nutritionbabe

Follow for more easy, delicious, healthy recipes 😘❤️😋 Recipe below & 100+ more in my new cookbook Love the Food the Loves You Back🎉✨order your copy on amazon today: 1 block Extra firm tofu , pressed and pat dry with paper towels, sliced thin 3-4 tbsp cornstarch or arrowroot starch 1/2 tsp each salt pepper garlic and onion powder 3 tbsp avocado, coconut or olive oil 1 avocado 1/4-1/2 pound sushi grade tuna or 1-2 cans of albacore tuna packed in water and drained 1 tbsp light mayo 1 tbsp sriracha 1/2 tsp toasted sesame oil 1/2 avocado Cucumber carrot salad made separately - in a large bowl, mix starch with seasonings and coat the tofu strips well. - Lightly pan fry in oil on both sides until crispy - in a separate bowl, mix tuna with sriracha, mayo and sesame oil. - add a thin layer of avocado over the tofu and top with tuna mixture - garnish with sesame seeds, serve with salad, and enjoy 😀 Follow for more easy, yummy, healthy recipes and get my new cookbook for endless inspiration 😘😘 #healthyrecipes #healthyfood #healthylifestyle #nutrition #healthylunchideas #easyrecipe #saladrecipe #saladrecipes #vegetarian #highproteinmeals #snacks #healthytips #snack #healthysnacks #crispyrice #spicytuna

“When I was a hundred pounds heavier, my sushi orders were out of control. I always ordered the same fried foods, but I realized if nothing changes, nothing changes. Spicy tuna and crispy rice were my favorites, but I realized it was really that crispy bottom and creamy, spicy topping that I craved the most,” she says in the video. “I started ordering spicy tuna, wrapped in cucumber naruto rolls, which I still love to eat, but I've since upped my game by lightly pan frying some well seasoned tofu coated in a little starch to get that satisfying crunch. Not only is it delicious, but the added protein coming from the tofu makes me feel so satisfied afterward. Not to say I don't love me some good crispy rice, but I'm a volume eater, so this meal works better for me so that I can feel good.”

Related: #1 Trick to Feel Full, Energized, and Satisfied While Eating Food You Love, According to Nutritionist

High Protein Greek Salad

@nutritionbabe

Sometimes the fastest recipes are the most satisfying #healthyrecipes #healthyfood #healthylifestyle #nutrition #healthylunchideas #easyrecipe #saladrecipe #saladrecipes #vegetarian #highproteinmeals

“This is for the girl who has five minutes to make lunch,” she says about her high-protein Greek salad. “We always start with veggies, so I'm chopping up some cucumber. Cut it small, so you have a piece of everything in each bite In the bowl. Tomatoes in the bowl, and a quarter onion, parsley, and mint. Give it a rough chop, a juice of lemon. You can avoid the seeds. I need a tablespoon of olive oil and hot cheese for protein because I don't know about you, but I am not grilling chicken in the middle of the day. Cottage cheese is salty enough for me, so I only use fresh cracked pepper. Mix it all together. A cottage cheese helps make it creamy. I laid it up with some multi-grain crackers, and I love to eat it like this,” she says, scooping it up on the cracker.

Tofu Cabbage Stir Fry

@nutritionbabe

Budget friendly Tofu Stirfry is a Timeline Win in My Mind. Make it a Weight Loss Dinner with my Plate Collection. You can shop and learn more with the link in my bio & at ilanahousewares.com To make the tofu: add 1/4 c nutritional yeast to 1 tsp garlic powder, 1 tsp onion powder, 1 tsp paprika, 1 tsp salt , 1 tsp cumin and/oregano. Mix it well and coat slices of extra firm tofu on all sides with the mix. Cook each one in a pan coated with olive or avocado spray and enjoy with a stir fry of your favorite veggies and soyaki marinade. Its the best and so inexpensive and easy to make. #healthyrecipes #healthydinner #vegandinner #vegandinnerideas #budgetmeals #healthyonabudget #cheapmeals #cheapeats #tofustirfry #tofurecipe #stirfry #healthydinnerideas #glutenfree #glutenfreerecipes #plantbasedrecipes #plantbased #veggiesmost #nutrition #nutritiontips

Another go-to meal of hers is tofu and cabbage stir fry. “My husband and I got married 12 years ago. We were so broke. We were straight out of school and still trying to figure stuff out, and with a tiny budget, I had to get creative. We both need protein to feel full, so a cup of noodles for dinner was not going to cut it. Salmon and meat were off the table, and chicken was only for special occasions, so we ended up eating tofu for dinner at least three times a week. I used to buy two blocks of tofu for $5, which was the best-value protein I could find. I tried to make it in a lot of different ways so we wouldn't get sick of it. One of our go-to's was a tofu cabbage stir fry. It doesn't get any more healthy on a budget than this, and I'm still making it 12 years later,” she says, showing off the delicious-looking meal made with carrot and red cabbage.

Turnip or Celery Root Fries

@nutritionbabe

Your new favorite fries recipe! 🍟🍟🍟 if you need 100 more ways to eat healthier and feel your best you’re gonna be obsessed with when you cookbook🤤🤤🤤🤤 ##frenchfries##vegetablefries##fries##friesrecipe##friesrecipes##easysnackideas##snackideas##healthyfries##fryrecipe##fryrecipes

In another video, she reveals that instead of French fries made with potatoes, she makes turnip and celery root fries. “I'm going to turn you on to your new favorite veggies. I get it; green salads might not be your thing, but let's make a bowl of fries. I still love some potatoes, but they're predictable. Why be basic, and you can be sensational?” she asks. Season and bake according to the screen, and thank me later.”

Related: 5 Cardio Workouts That Are Better Than Running

Chocolate Protein Snack

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

As for a “chocolatey high protein snack” that can be made in 5 minutes, she starts by grabbing one big bowl. “Add three tablespoons of chocolate chips and three tablespoons of peanut butter. I like it crunchy. Stir it up and microwave. 30 seconds. Mix to coat it all nicely and cover. Then, add one scoop of your favorite chocolate protein. I'm using Shakeology because I love that it has pre and probiotics,” she says. If you enjoyed this article, don't miss I Lost 100 Pounds Eating the Foods in My New Cookbook.

💪🔥Body Booster: Just because you are trying to lose weight doesn’t mean you can’t satisfy your cravings. Look for healthier and lower-calorie alternatives to your favorite foods. Make little swaps that will make a big difference.

proteincardiosustainable weight losshealthy eatingsuccess stories & transformationsweight loss

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Nutrition & Diet

I Lost 100 Pounds Eating the Foods in My New Cookbook

Ilana_Muhlstein2
Ilana Muhlstein
Ilana Muhlstein
By Ilana MuhlsteinMay 31, 2024
Ilana Muhlstein
Ilana Muhlstein, MS, Registered Dietitian Nutritionist, and bestselling author of You Can Drop It! is the creator of the 2B Mindset weight-loss program.
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.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.

The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Nutrition & Diet

I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

Ilana_Muhlstein_nutritionbabe5_5d3e9b
Ilana Muhlstein Nutrition/Facebook
Leah Groth
By Leah GrothAug 05, 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.

Ilana Muhlstein, MS, RD (@nutritionbabe), aka the creator of the 2B Mindset, is a registered dietitian and weight loss warrior who lost a whopping 100 pounds and transformed her life. She has amassed over 2 million TikTok followers for sharing the delicious recipes that helped her achieve her weight loss goals. She encapsulated those principles into her new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here are a few of the most delectable foods that she ate to lose so much weight without having to sacrifice enjoying her meals.

Spicy Tuna on Tofu

@nutritionbabe

Follow for more easy, delicious, healthy recipes 😘❤️😋 Recipe below & 100+ more in my new cookbook Love the Food the Loves You Back🎉✨order your copy on amazon today: 1 block Extra firm tofu , pressed and pat dry with paper towels, sliced thin 3-4 tbsp cornstarch or arrowroot starch 1/2 tsp each salt pepper garlic and onion powder 3 tbsp avocado, coconut or olive oil 1 avocado 1/4-1/2 pound sushi grade tuna or 1-2 cans of albacore tuna packed in water and drained 1 tbsp light mayo 1 tbsp sriracha 1/2 tsp toasted sesame oil 1/2 avocado Cucumber carrot salad made separately - in a large bowl, mix starch with seasonings and coat the tofu strips well. - Lightly pan fry in oil on both sides until crispy - in a separate bowl, mix tuna with sriracha, mayo and sesame oil. - add a thin layer of avocado over the tofu and top with tuna mixture - garnish with sesame seeds, serve with salad, and enjoy 😀 Follow for more easy, yummy, healthy recipes and get my new cookbook for endless inspiration 😘😘 #healthyrecipes #healthyfood #healthylifestyle #nutrition #healthylunchideas #easyrecipe #saladrecipe #saladrecipes #vegetarian #highproteinmeals #snacks #healthytips #snack #healthysnacks #crispyrice #spicytuna

“When I was a hundred pounds heavier, my sushi orders were out of control. I always ordered the same fried foods, but I realized if nothing changes, nothing changes. Spicy tuna and crispy rice were my favorites, but I realized it was really that crispy bottom and creamy, spicy topping that I craved the most,” she says in the video. “I started ordering spicy tuna, wrapped in cucumber naruto rolls, which I still love to eat, but I've since upped my game by lightly pan frying some well seasoned tofu coated in a little starch to get that satisfying crunch. Not only is it delicious, but the added protein coming from the tofu makes me feel so satisfied afterward. Not to say I don't love me some good crispy rice, but I'm a volume eater, so this meal works better for me so that I can feel good.”

Related: #1 Trick to Feel Full, Energized, and Satisfied While Eating Food You Love, According to Nutritionist

High Protein Greek Salad

@nutritionbabe

Sometimes the fastest recipes are the most satisfying #healthyrecipes #healthyfood #healthylifestyle #nutrition #healthylunchideas #easyrecipe #saladrecipe #saladrecipes #vegetarian #highproteinmeals

“This is for the girl who has five minutes to make lunch,” she says about her high-protein Greek salad. “We always start with veggies, so I'm chopping up some cucumber. Cut it small, so you have a piece of everything in each bite In the bowl. Tomatoes in the bowl, and a quarter onion, parsley, and mint. Give it a rough chop, a juice of lemon. You can avoid the seeds. I need a tablespoon of olive oil and hot cheese for protein because I don't know about you, but I am not grilling chicken in the middle of the day. Cottage cheese is salty enough for me, so I only use fresh cracked pepper. Mix it all together. A cottage cheese helps make it creamy. I laid it up with some multi-grain crackers, and I love to eat it like this,” she says, scooping it up on the cracker.

Tofu Cabbage Stir Fry

@nutritionbabe

Budget friendly Tofu Stirfry is a Timeline Win in My Mind. Make it a Weight Loss Dinner with my Plate Collection. You can shop and learn more with the link in my bio & at ilanahousewares.com To make the tofu: add 1/4 c nutritional yeast to 1 tsp garlic powder, 1 tsp onion powder, 1 tsp paprika, 1 tsp salt , 1 tsp cumin and/oregano. Mix it well and coat slices of extra firm tofu on all sides with the mix. Cook each one in a pan coated with olive or avocado spray and enjoy with a stir fry of your favorite veggies and soyaki marinade. Its the best and so inexpensive and easy to make. #healthyrecipes #healthydinner #vegandinner #vegandinnerideas #budgetmeals #healthyonabudget #cheapmeals #cheapeats #tofustirfry #tofurecipe #stirfry #healthydinnerideas #glutenfree #glutenfreerecipes #plantbasedrecipes #plantbased #veggiesmost #nutrition #nutritiontips

Another go-to meal of hers is tofu and cabbage stir fry. “My husband and I got married 12 years ago. We were so broke. We were straight out of school and still trying to figure stuff out, and with a tiny budget, I had to get creative. We both need protein to feel full, so a cup of noodles for dinner was not going to cut it. Salmon and meat were off the table, and chicken was only for special occasions, so we ended up eating tofu for dinner at least three times a week. I used to buy two blocks of tofu for $5, which was the best-value protein I could find. I tried to make it in a lot of different ways so we wouldn't get sick of it. One of our go-to's was a tofu cabbage stir fry. It doesn't get any more healthy on a budget than this, and I'm still making it 12 years later,” she says, showing off the delicious-looking meal made with carrot and red cabbage.

Turnip or Celery Root Fries

@nutritionbabe

Your new favorite fries recipe! 🍟🍟🍟 if you need 100 more ways to eat healthier and feel your best you’re gonna be obsessed with when you cookbook🤤🤤🤤🤤 ##frenchfries##vegetablefries##fries##friesrecipe##friesrecipes##easysnackideas##snackideas##healthyfries##fryrecipe##fryrecipes

In another video, she reveals that instead of French fries made with potatoes, she makes turnip and celery root fries. “I'm going to turn you on to your new favorite veggies. I get it; green salads might not be your thing, but let's make a bowl of fries. I still love some potatoes, but they're predictable. Why be basic, and you can be sensational?” she asks. Season and bake according to the screen, and thank me later.”

Related: 5 Cardio Workouts That Are Better Than Running

Chocolate Protein Snack

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

As for a “chocolatey high protein snack” that can be made in 5 minutes, she starts by grabbing one big bowl. “Add three tablespoons of chocolate chips and three tablespoons of peanut butter. I like it crunchy. Stir it up and microwave. 30 seconds. Mix to coat it all nicely and cover. Then, add one scoop of your favorite chocolate protein. I'm using Shakeology because I love that it has pre and probiotics,” she says. If you enjoyed this article, don't miss I Lost 100 Pounds Eating the Foods in My New Cookbook.

💪🔥Body Booster: Just because you are trying to lose weight doesn’t mean you can’t satisfy your cravings. Look for healthier and lower-calorie alternatives to your favorite foods. Make little swaps that will make a big difference.

Nutrition & Diet

I’m a Dietitian and Here’s the Food Combo That Helped Me Lose 100 Pounds

Ilana_Muhlstein_nutritionbabe1
Ilana Muhlstein Nutrition/Facebook
Leah Groth
By Leah GrothJul 04, 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.

Everyone knows that swapping out unhealthy foods for healthier ones will help you lose weight. However, one nutrition expert says that using certain combinations of seasoning and spices can also lead to weight loss. Ilana Muhlstein, RD, is a mother-of-two, nutritionist, and weight loss warrior (@nutritionbabe) who dropped 100 pounds naturally. (She also just wrote a terrific new cookbook, Love The Food That Loves You Back.) In one viral video, she reveals a surprising hack that helped her control her cravings, eat less, and lose weight. 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 tactic.

She Says the Combo or Sugar, Salt, and Fat Is Addictive

@nutritionbabe

These chicken tenders are unreal! #addictivefoods #chickentenders #chickentenderecipe #oreos #foodscience #dietitian #nutrition #nutritiontips #foodsciencefacts #healthyrecipes #healthymeals #healthyfood #healthyrecipes

According to Ilana, there is a reason why some food is addictive while other foods are easy to put down. “The secret why you can't put down that bag of Oreos or Doritos, the combination of sugar, salt, and fat,” she says in the TikTok video.

An Oreo Cookie Is an Example

Ilana_Muhlstein_nutritionbabe3Ilana Muhlstein Nutrition/Facebook

She uses an Oreo cookie as an example. “When I was on my health journey, I discovered the food science industry and the source of addictive eating is this trifecta. You can even lick an Oreo cookie and taste that it's salty, which balances really well with the sugary fatty center,” she continues.

Related: I Lost 40 Pounds By Eating These 8 Foods

She Seasons Her Lean Proteins and Veggies with the Sweet and Salty Balance

Ilana_Muhlstein_nutritionbabe2nutritionbabe/TikTok

She points out that food companies do this to make money. “More addictive food equals higher sales for the food company,” she says. “I decided if they could do it to their food, I could do it to mine. Now I season all my lean proteins and veggies with this balance"—in the case of some chicken tenders, it looks like a mix of olive oil, dry cheese flakes and brown sugar—"and it really does keep me craving all the foods that make me feel good,” she says.

Try Fresh Herbs and Spices, Too

bunch of garden fresh herbs on wooden board from aboveShutterstock

“I totally agree with seasoning your foods to make them tasty,” says Collingwood. “But that doesn’t mean it needs to be with sugar and salt or fat.” Like Ilana, she says enhance your food with fresh and dried herbs, which “can go a long way for seasoning,” she says. Another option? Lemon or lime juice “to provide tartness,” she says.

Related: Tone Your Body in Less Than 20 Minutes With This Beginner Routine

Or Hot Sauce

,Oyster,Pouring,Hot,Sauce,shell,fish,sea,ocean,spicyShutterstock

Another option? “Hot sauce has few calories and you only need a very small amount to have a big impact on flavor,” she says.

💪🔥Body Booster: Seasoning your food – whether it is with sugar, salt, and fat, fresh herbs, lemons, or hot sauce – will likely offer more satiation and less cravings to overeat than unseasoned foods.

MSN Feed - Slideshow

Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 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
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Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Dropped 100 Lbs With These Simple Meals

Mayra_Wendolyne_LowCarbLove35
Mom Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day
Copyright Low Carb Love/YouTube
Christopher Roback
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Staying consistent with healthy eating can feel impossible when you're juggling family responsibilities and work deadlines. For Myra from Low Carb Love, finding a sustainable approach to nutrition changed everything. After losing over 100 pounds through low-carb eating, she's maintained her results by focusing on satisfying, nutrient-dense meals that don't leave her feeling deprived.

The Reality of Maintaining a Major Weight Loss

Myra is refreshingly honest about the challenges of maintaining significant weight loss. "A lot of times we think with getting back on track or a weight loss journey that you are always having to see progress or else you're failing. And it's definitely not the case," Myra says. This realistic approach has helped her maintain her weight loss for years.

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

Morning Routine: Starting Strong with Protein

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Myra begins each day with a protein-focused breakfast. "I personally like to start my day with a smoothie or bone broth, something that has protein in it just because it kind of gets me started on the right foot," Myra explains.

Her current favorite is a pumpkin spice protein smoothie made with dairy-free condensed milk, pure pumpkin puree, pumpkin pie spice, protein powder sweetened with monk fruit, and ice. "I like my smoothies to be nice and thick and kind of icy where they taste like a frappe, like a dessert," Myra shares.

Daily Supplements: Research-Based Support

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

"If you follow me on Instagram or you've been following me for a while, you know that I'm like a supplement person, but to my defense, I do my research," Myra explains. Her multivitamin contains nine essential nutrients in just two pills, making it convenient for her busy lifestyle.

Personalized Nutrition: Listening to Her Body

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Myra has adapted her diet based on her body's needs. "I try to keep all my food gluten-free since gluten really messes with my stomach. It's been one of those things where I've had to eliminate like dairy and gluten," Myra explains. This personalized approach demonstrates how she's learned to work with her body rather than against it.

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

Midday Meal: Veggie-Rich Stir Fry

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For lunch, Myra prepares a colorful stir fry loaded with vegetables and protein. "With veggies, you get the fiber. They look beautiful, they keep you nice and full," Myra says. "I feel it adds the bulk to your meals, because if you have just a piece of salmon, your protein and healthy fats are usually going to be a smaller portion, but the veggies is where you could really add that bulkiness to your meals."

She incorporates a variety of vegetables including zucchini, peppers, mushrooms, and cabbage. "Carrots are a little higher in carbs, but again, we're talking like the amount of carbs to the nutrients of the veggie. I feel like it overcompensates for it," Myra explains.

Low-Carb Noodle Solution

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Myra incorporates Shirataki noodles into her meals. "I know everyone has like their either love or hate relationship with them. I'm going to be honest, I used to not be a fan of Shirataki noodles, but over time they've just really grown on me," Myra shares. "I washed them because I know they smell kind of funky. But if you wash them really, really well, you're golden."

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

Flavoring Without Compromise

"I love my food to be nice and seasoned. I need that flavor or else I don't want it," she explains, using gluten-free tamari, coconut aminos, rice vinegar, sesame oil, and various spices to create satisfying Asian-inspired dishes. "I ended up topping it with some green onion, a little bit of cilantro, some sesame seeds."

Preparation: The Key to Consistency

Beautiful young couple having fun in the kitchen while cooking.​Plan for Long-Term SuccessShutterstock

"It looks beautiful. It's going to be nice and filling and it's great for lunch, for dinner, leftovers. If you do meal prep, you know you're going to eat healthy. You know you're going to stay on track," she explains. By preparing satisfying meals in advance, she avoids the temptation of less nutritious convenience foods.

Exercise: Beyond Physical Changes

Fit woman talking to her trainer at the gym.​Making Exercise Work for YouShutterstock

"This is like the first time in over two years that I've actually focused on working out," she shares. "I've been super consistent with the workouts."

Myra addresses common misconceptions: "I've always grown up thinking like, no, I don't want to lift weights because I don't want to get bulky or I don't want to get buff, but it doesn't work like that. I've asked my trainer and she's like, 'Myra, in order for you to bulk up or get buff, you need to lift heavy.'"

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

Mental Health Benefits

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"It makes me feel better about my overall energy. I don't even need coffee in the mornings," she shares. "I feel happier. When I'm leaving the gym, I just feel like overall my mood feels better. Working out is the most underused antidepressant."

Navigating Real-Life Challenges

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"On the weeks when the team is here, it's really hard because we're snacking and we're cooking and we're making a bunch of delicious foods. And so I eat a lot more than on my weeks where everyone's working remote," she shares honestly.

"I just want you guys to know that if you are on a weight loss journey, you're not always going to see progress every single day or every single week. Sometimes you're going to have weeks where the scale doesn't move. Your measurements don't move. Everything just kind of stays the same."

Measuring Success Beyond the Scale

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"I don't really weigh myself just because it is a little triggering for me. But I can just tell in the way I look like my clothes, my jeans, everything," she explains.

"There's so many things that play into that role. Remember we're also women. We have our menstrual cycle, and that plays a huge part in the fluctuation of your weight and how you're looking and how you're feeling and your cravings throughout the month."

By focusing on nutrient-dense foods, finding exercise she enjoys, and maintaining a realistic mindset, Myra has created a sustainable approach that has allowed her to maintain her impressive weight loss long-term.

Nutrition & Diet

This MD Lost 140 Pounds by Microdosing GLP-1

Dr. Kevin Joseph
I'm a Doctor Who Lost 140 Pounds Using Ozempic—Here Are 5 Crucial First Steps
Copyright Dr. Kevin Joseph/Youtube/Shutterstock
Christopher Roback
By Christopher RobackApr 08, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Many of us feel trapped in a cycle of failed diets and constant food cravings. Dr. Kevin Joseph knows that struggle all too well. A dedicated internal medicine physician from upstate New York and a frustrated binge eater since college, Dr. Joseph found himself weighing in at 345 pounds in February 2023. Through a comprehensive approach that combined treating underlying health conditions, microdosing GLP-1 agonists, and implementing targeted lifestyle changes, he lost an incredible 140 pounds in just 10 months. "My goal with sharing my story is to spread that passion and educate as many people as possible to be able to take control of their own health and advocate for themselves when it comes to their medical treatment plans," says Dr. Joseph. Discover how his medical expertise and personal journey can help transform your relationship with food and weight management for good.

Treat Your Underlying Conditions First

Happy Asian couple with CPAP machine on side table with husband wearing CPAP mask sleeping smoothly in bed all night without snoring​Improving Sleep Apnea OutcomesShutterstock

Before you can successfully lose weight, you need to address what's holding you back. For Dr. Joseph, severe sleep apnea was derailing his weight loss efforts. "I would stop breathing 81 times every hour—more than once every minute," Dr. Joseph recalls. This condition left him exhausted, with morning headaches and extreme daytime fatigue. Without treating his sleep apnea with a CPAP machine first, Dr. Joseph realized any attempt at weight loss would be nearly impossible due to constant exhaustion and poor decision-making. Your underlying health conditions might be different, but addressing them first creates the foundation for successful weight loss.

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

Confronting Your Food Addiction

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

You can't outrun food issues without facing them head-on. Dr. Joseph had struggled with binge eating disorder since college, using food as his primary coping mechanism for stress. "It was how I would handle stress... the only solace I could really find was food," Dr. Joseph explains. His binge eating had developed into a deeply ingrained habit over many years, particularly during his competitive pre-medicine studies. Recognizing and accepting this disorder was crucial to his recovery journey. If food has become your emotional crutch, acknowledging this pattern is your first step toward breaking free from it.

The Power of Intermittent Fasting

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Setting clear boundaries around when you eat can help regain control. Dr. Joseph implemented intermittent fasting with a specific eating window from 12 PM to 8 PM. "I think intermittent fasting helped me get control over my eating habits and I was able to set strict boundaries," Dr. Joseph shares. This approach helped him establish mental discipline and regain some control over his binge eating tendencies. Creating your own eating schedule can provide structure and reduce the constant internal dialogue about when and what to eat next.

Microdosing Tirzepatide - The Game Changer

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Your relationship with food can fundamentally change with the right medical support. After losing about 25 pounds through diet and exercise alone in the first few months, Dr. Joseph began microdosing tirzepatide (a GLP-1/GIP dual agonist) through a compounding pharmacy. "I started at one milligram weekly and I had great benefits. The biggest one was the food noise was almost gone," Dr. Joseph reveals. Instead of starting with the recommended 2.5mg weekly dose, he began with just 1mg weekly, which provided significant benefits without unnecessary side effects. His approach demonstrates how lower doses can still deliver remarkable results while minimizing potential downsides.

RELATED:20 Possible Ozempic Side Effects

Understanding "Food Noise"

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You might not realize how much mental energy food thoughts consume until they quiet down. Dr. Joseph describes food noise as "this nagging constant thought about food... every second of every day I was thinking about what I was gonna eat for lunch, what is it gonna be for dinner, if I didn't like dinner what would I eat after." For those struggling with food addiction or binge eating, this constant internal dialogue can be exhausting and overwhelming. When GLP-1 agonists reduce these intrusive thoughts, many people experience mental freedom they haven't felt in years.

Fine-Tuning Your Medication Protocol

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Your body's response to medication will evolve over time. Dr. Joseph started with 1mg of tirzepatide every seven days for eight weeks. When he noticed the food noise returning and weight loss stalling, he adjusted to 1mg every five days. "When it comes to these medications, you can either increase the dose or you can increase the frequency," Dr. Joseph explains. This personalized approach to medication management highlights the importance of paying attention to your body's signals and making adjustments accordingly.

Defining Microdosing GLP-1 Agonists

Basrah, Iraq- January 05, 2024: photo of Saxenda and Mounjaro Weight Loss Pens GLP 1​1. Build a Strong Provider RelationshipShutterstock

You don't need maximum doses to get maximum benefits. According to Dr. Joseph, microdosing means "dosing at a level that is considered sub-therapeutic in clinical trials." For tirzepatide specifically, the minimum therapeutic dose in studies was 5mg, making his 1mg dose and even the standard starting dose of 2.5mg technically forms of microdosing. "I consider 2.5 milligrams in that range," Dr. Joseph confirms. This approach can help minimize side effects while still providing significant benefits for appetite regulation, metabolic health, and weight loss.

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

Incorporating Peptide Therapy

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.​Why Your Body Changes After 40 (And What to Do About It)Shutterstock

Your weight loss journey can benefit from complementary treatments. As Dr. Joseph continued researching, he incorporated additional peptides into his regimen. "The ones that I advocate for and that I was taking were tesamorelin, ipamorelin, and BPC," Dr. Joseph shares. He credits tesamorelin especially for helping reduce abdominal fat: "After taking two cycles of tesamorelin, I do believe my abdomen or like my midsection is the leanest it's ever been." These peptides were used in 10-week cycles, with 10 weeks on followed by 10 weeks off.

The Crucial Role of Resistance Training

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Your muscles are metabolic powerhouses that need regular stimulation. Dr. Joseph added resistance training five days a week to his routine, though he started with just two to three sessions weekly. "Resistance training not only adds muscle mass but it also helps the central nervous system and it helps that mind-muscle connection," Dr. Joseph explains. Beyond weight loss, building muscle mass increases your resting metabolic rate and provides protection against injuries and frailty as you age.

Transforming Your Metabolism

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptWhat's Better: High-Protein or Low-Carb Diet for Weight Loss?Shutterstock

Your metabolic health extends far beyond just weight loss. Dr. Joseph noted signs of insulin resistance despite not having diabetes, including dark velvety patches on his skin (acanthosis nigricans). "Microdosing the tirzepatide just really improved my metabolism. It really got everything going and it made my body just function properly," Dr. Joseph shares. The metabolic benefits of GLP-1 agonists include improved insulin sensitivity, reduced inflammation, and better overall cellular function—benefits that persist even after reaching your weight loss goals.

RELATED:20 Things to Avoid While on Ozempic

Maintaining Your Progress

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Your success depends on finding a sustainable long-term approach. Dr. Joseph continues to microdose tirzepatide at 1mg every five days for "my metabolic health just for the anti-inflammatory effects," even after reaching his weight loss goals. He no longer uses growth hormone-related peptides due to potential concerns about elevated IGF-1 levels, showing how treatment plans should evolve based on emerging research and individual needs. Developing your own maintenance strategy is essential for keeping weight off long-term.

Becoming Your Own Health Advocate

Female doctor consulting with overweight patient, discussing test result in doctor office. Obesity affecting middle-aged men's health. Concept of health risks of overwight and obesity.

Shutterstock

Your health journey requires both medical guidance and personal responsibility. Throughout his transformation, Dr. Joseph combined his medical knowledge with a willingness to research new treatment options. "I want to provide as much knowledge regarding peptides, protocols, side effects... you name it," he says about his mission to help others. His experience demonstrates the power of being an active participant in your health care, working with medical professionals while also educating yourself about innovative approaches to health optimization. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

7 Worst Breakfasts That Worsen Arthritis Pain

Elderly woman suffering from pain in hand, arthritis old person and senior woman female suffering from pain at home
Shutterstock
Leah Suzanne
By Leah SuzanneApr 08, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Breakfast may or may not be the most important meal of the day. For those who suffer from arthritis, it may be a game-changing meal. Fact: Certain foods trigger inflammation. If you want to get your day started on a pain-free note, there are a lot of breakfast foods you should avoid. Dr. Laurie Binder cAL, RNCNP, LCCE, Santa Monica Acupuncture and Wellness, is giving Body Network readers the lowdown on foods you should avoid in the morning to minimize arthritis pain. Here are the 7 worst breakfast foods that may be making your arthritis pain worse.

1. Sugary Cereals

Fruity cereal in a bowl with milk and pink spoon in a wooden background​Refined SugarsShutterstock

Why it’s bad: “Loaded with refined sugar and simple carbs, which can trigger inflammation and blood sugar spikes,” says Binder.

Natural alternative: Steel-cut oats topped with fresh berries and a drizzle of honey or cinnamon for sweetness.

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

2. Pastries & Doughnuts

A,Close-up,Shot,Of,A,Variety,Of,Donuts, Doughnuts​Commercial Baked Goods: The Thyroid DisruptorShutterstock

Why it’s bad: “High in refined flour, sugar, and unhealthy fats, all of which are known to worsen inflammatory symptoms,” explains Binder.

Natural alternative: Whole grain toast with almond butter and banana slices for healthy fats and anti-inflammatory nutrients.

3. Processed Breakfast Meats (Bacon, Sausage)

Fried bacon slices, closeupShutterstock

Why it’s bad: “These meats are high in saturated fats and advanced glycation end-products (AGEs), both of which contribute to joint inflammation,” she says.

Natural alternative: Grilled turkey breast or low salt ham with anti-inflammatory herbs like turmeric or rosemary.

4. White Bread or Bagels

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat lay​She Eats 2300 Calories Per DayShutterstock

Why it’s bad: “Refined grains can lead to spikes in blood sugar and inflammation,” Binder states.

Natural alternative: Sprouted grain or sourdough bread, which are lower in glycemic load and easier on the gut.

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

5. Flavored Yogurts

Strawberry YogurtShutterstock

Why it’s bad: “Many are packed with added sugars and artificial additives that may trigger inflammatory responses,” Binder reveals.

Natural alternative: Plain Greek yogurt with a handful of walnuts and anti-inflammatory fruits like blueberries or cherries

6. Fried Breakfast Items (e.g., hash browns, fried eggs)

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

Why it’s bad: “Fried foods often contain trans fats or omega-6 oils, which can increase joint inflammation,” says Binder.

Natural alternative: Baked sweet potatoes or avocado (sourdough) toast with poached eggs, both rich in antioxidants and healthy fats.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

7. Fruit Juices

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Why it’s bad: “While they may seem healthy, most commercial juices are high in sugar and low in fiber, which can exacerbate inflammation,” Binder concludes. Natural alternative: Whole fruits or a green smoothie with kale, ginger, and pineapple (which contains bromelain, a natural anti-inflammatory enzyme). Worst case scenario you can dilute commercial fruit juice with water. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

She Dropped 18 Lbs in 5 Months With Walking

Kayleen Babel KayleenBabel dance.with.kayleen
Copyright KayleenBabel/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 08, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Most of us know the frustrating cycle of losing a few pounds only to gain them back. Kayleen Babel was stuck in exactly this pattern until she made some key changes that helped her lose 18 pounds in just five months. As a dancer, certified personal trainer (NASM), and nutrition coach (PN1-NC), Kayleen's approach combines expert knowledge with practical experience. Her journey wasn't about extreme diets or punishing workouts, but sustainable habits that created lasting results. Here's how she did it—and how you might do it too.

1. Change Your Mental Story

Before making any physical changes, Kayleen had to address her mindset. "I stopped telling myself the story that I couldn't do it or that I would never lose the weight," she explains in her post. These subconscious barriers were sabotaging her efforts whenever tough decisions arose. "If you have that story in your mind, then you're gonna let the excuses start creeping up and it's gonna be really easy to just give up," Kayleen says. By consciously challenging these limiting beliefs, she created the mental foundation for success.

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

2. Address Emotional Eating

For years, Kayleen used food to manage her emotions without realizing it. "I would use food to kind of just numb my emotions and not have to feel anything, or I would use food when I was bored or when I didn't want to be productive," she admits. Inspired by the book "Breaking Free From Emotional Eating," she learned to recognize when she wasn't actually hungry. Instead of reaching for food, Kayleen developed healthier coping mechanisms—therapy, mindful walks, and journaling—to process her feelings directly.

3. Create Better Eating Habits

Small changes in mealtime behavior made a significant difference. "Always eat sitting down at the table, on a plate, preferably using utensils," Kayleen recommends. This simple shift eliminated mindless kitchen grazing and created more awareness around food choices. "If you force yourself to sit down and take that thing and put it on a plate, you're either gonna look at it and be like, 'Wait, am I sure that I really want to eat this right now?' or you're gonna sit and really enjoy it," she explains. Kayleen also eliminated distractions during meals, which naturally reduced her portions without feeling deprived.

4. Track Calories Smartly

The foundation of Kayleen's physical transformation was creating a calorie deficit. "You need to be in a calorie deficit in order to lose weight," she states. "You could do this by eating fewer calories or by moving your body more and expending your energy more, or you can do a combination of both, which is what I did." Using an app called Carbon, Kayleen set a sustainable goal of losing a pound per week. The app adjusted her calorie targets based on weekly check-ins, creating a personalized path to her goal weight.

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

5. Focus on Protein and Plants

Rather than following a rigid diet, Kayleen built her meals around two key components. "I was focusing at every meal on plants and protein," she says. Vegetables provided essential nutrients while allowing her to eat satisfying portions without excess calories. Protein helped maintain muscle mass and kept hunger at bay. A typical day included egg whites with vegetables for breakfast, a protein-packed lunch bowl with plenty of greens, and a similar template for dinner. Despite the structure, Kayleen kept things interesting by experimenting with different recipes and flavors.

6. Navigate Social Situations

Social pressure often derails weight loss efforts, but Kayleen found a balanced approach. "I did not want to just become a hermit who was at home eating at home all the time," she says. "I still wanted to see my friends, still wanted to participate in social things." Her solution was maintaining discipline with food choices while out and suggesting healthier activities when possible. "I did try and convince a lot of my friends to do healthier things with me such as go on a walk at the park or go take a workout class," Kayleen explains. When necessary, she temporarily scaled back time with friends who weren't supportive of her goals.

7. Increase Daily Steps Dramatically

Walking became a cornerstone of Kayleen's weight loss strategy. While a new dog provided motivation for daily mile-long walks, the game-changer was adding a walking pad under her desk. "I work a nine-to-five job at my desk, I'm a remote worker," she explains. "This really helped me increase my activity because I could walk probably two hours and not even really notice that I'm walking." This simple change boosted her daily steps from barely 10,000 to an impressive 20,000. Kayleen maintained her strength training routine throughout to preserve muscle and eventually added running as her audition date approached.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. Change Your Media Diet

What we consume mentally affects our physical choices. "Your diet is more than just the food you consume," Kayleen points out. "Your diet includes the things you're consuming through social media, with your eyeballs, on advertisements, on TV, or the people that you're talking to." During her weight loss journey, she became more selective about her media consumption, muting food accounts that triggered cravings and following content that aligned with her health goals. This environmental awareness created additional support for her daily choices.

9. Embrace a Temporary Challenge

Perhaps most importantly, Kayleen maintained perspective throughout the process. "I kept reminding myself that this is not going to last forever and that I have a long life ahead of me where I won't always be in a calorie deficit," she says. This mindset helped her make difficult choices in the moment, knowing temporary discipline would lead to lasting results. "You really never regret the healthy choices, but you do regret the bad ones that in the moment feel so good," Kayleen reflects. While acknowledging the need for discipline, she emphasizes balance rather than deprivation as the key to sustainable weight loss. 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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