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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.

#1 Trick to Feel Full While Eating Food You Love, According to a Nutritionist

It has to do with balance, she says.

Leah Groth
By Leah GrothJul 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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stephgrassodietitian/TikTok
Leah Groth
By Leah GrothJul 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Steph Grasso, MS, RD (@stephgrassdietician) is a nutritionist with 2.2 million followers on TikTok. She regularly shares content about how to stay healthy, lose weight, and build muscle without depriving your body of what it needs. In one of her viral videos, she explains why having a balanced diet and not seriously restricting yourself from certain types of food is key not only for losing weight but your mental health. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in.

Why You Need to Eat Carbs and Protein

@stephgrassodietitian

How I established a healthy relationship with food. Why restrict your favorite foods when you can just add more nutrients?! Best of both worlds 🫶🏼 #dietitian #nutrition #healthyrelationshipwithfood #add #macncheese #healthtips

Steph starts by explaining how carbs and protein are important. “If you eat carbs, you'll feel energized. If you eat protein, you'll feel satisfied. If you eat protein and carbs, you'll feel satisfied and energized,” she starts off the video by saying.

Why You Should Add Fiber

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Next, she illustrates the importance of adding fiber to the mix. “If you eat fiber, you'll feel full. If you eat fiber, protein, and carbs, you'll feel full, satisfied, and energized,” she continues.

Related: 5 Cardio Workouts That Are Better Than Running

Fats Are Also Important, She Says

Homemade,Sausages,Turkey,chicken,Fried,Frying,PanShutterstock

Don’t overlook the benefits of fat, she stresses. “If you eat fats, you'll have stable energy levels. If you eat fats, fiber, protein, and carbs, you'll have stable energy levels, feel full, feel satisfied, and feel energized,” she adds.

Here Is Why You Should Eat What You Are Craving

Steph_Grasso4stephgrassodietitian/TikTok

“If you eat what you're craving, you'll feel happy. If you're eating what you're craving, fats, fiber, protein, and carbs, then you'll feel happy, you'll have stable energy levels, you'll feel full, you'll feel satisfied, and you'll feel energized,” she says.

Start Adding, Stop Restricting

Steph_Grasso3stephgrassodietitian/TikTok

The bottom line and moral of the story? “Start adding. Stop restricting,” she concludes.

Related:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

RDN Agrees

tara_collingwood5dietdivatara/Instagram

Collingwood is completely on board with her advice. “I love this,” she says. “Every part of it is absolutely true. Carbs are energy, fat and protein sustain and provide stability and fiber fills. Depriving leaves you unhappy so eat what you’re craving but just stick to moderation.”

💪🔥Body Booster: Instead of restricting yourself from carbs, protein, fiber, fats, and foods you are craving, think about how each of them can benefit your health and choose accordingly.

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Nutrition & Diet

#1 Trick to Feel Full While Eating Food You Love, According to a Nutritionist

Steph_Grasso_stephgrassdietician6
stephgrassodietitian/TikTok
Leah Groth
By Leah GrothJul 29, 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.

Steph Grasso, MS, RD (@stephgrassdietician) is a nutritionist with 2.2 million followers on TikTok. She regularly shares content about how to stay healthy, lose weight, and build muscle without depriving your body of what it needs. In one of her viral videos, she explains why having a balanced diet and not seriously restricting yourself from certain types of food is key not only for losing weight but your mental health. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in.

Why You Need to Eat Carbs and Protein

@stephgrassodietitian

How I established a healthy relationship with food. Why restrict your favorite foods when you can just add more nutrients?! Best of both worlds 🫶🏼 #dietitian #nutrition #healthyrelationshipwithfood #add #macncheese #healthtips

Steph starts by explaining how carbs and protein are important. “If you eat carbs, you'll feel energized. If you eat protein, you'll feel satisfied. If you eat protein and carbs, you'll feel satisfied and energized,” she starts off the video by saying.

Why You Should Add Fiber

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Next, she illustrates the importance of adding fiber to the mix. “If you eat fiber, you'll feel full. If you eat fiber, protein, and carbs, you'll feel full, satisfied, and energized,” she continues.

Related: 5 Cardio Workouts That Are Better Than Running

Fats Are Also Important, She Says

Homemade,Sausages,Turkey,chicken,Fried,Frying,PanShutterstock

Don’t overlook the benefits of fat, she stresses. “If you eat fats, you'll have stable energy levels. If you eat fats, fiber, protein, and carbs, you'll have stable energy levels, feel full, feel satisfied, and feel energized,” she adds.

Here Is Why You Should Eat What You Are Craving

Steph_Grasso4stephgrassodietitian/TikTok

“If you eat what you're craving, you'll feel happy. If you're eating what you're craving, fats, fiber, protein, and carbs, then you'll feel happy, you'll have stable energy levels, you'll feel full, you'll feel satisfied, and you'll feel energized,” she says.

Start Adding, Stop Restricting

Steph_Grasso3stephgrassodietitian/TikTok

The bottom line and moral of the story? “Start adding. Stop restricting,” she concludes.

Related:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

RDN Agrees

tara_collingwood5dietdivatara/Instagram

Collingwood is completely on board with her advice. “I love this,” she says. “Every part of it is absolutely true. Carbs are energy, fat and protein sustain and provide stability and fiber fills. Depriving leaves you unhappy so eat what you’re craving but just stick to moderation.”

💪🔥Body Booster: Instead of restricting yourself from carbs, protein, fiber, fats, and foods you are craving, think about how each of them can benefit your health and choose accordingly.

Nutrition & Diet

#1 Thing You Can Do to Lose Weight at Your Next Meal, According to a Dietitian

samar-kullab-2
chicago.dietitian/TikTok
Leah Groth
By Leah GrothAug 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

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

Samar Kullab MS, RDN (@chicagodietician) is a ​​Licensed & Registered Dietitian Nutritionist and influencer who has amassed a following of over 710,000 followers on TikTok. She regularly shares tips and tricks about how to lose weight in a natural way. In one viral video, she shares a simple hack you can use at every meal to eat less. “One thing you can do at your next meal to help you lose weight. I'm a registered dietician nutritionist with a master's in nutrition science. So listen up,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, for more tips.

Don’t Eat Fast

@chicago.dietitian

Follow for more weight loss tips☺️ #dietitian #nutrition #weightlossmotivation #weightlosstipsandtricks #learnontiktok

Like your mother might have told you, don’t eat so fast, she says. “Slow down at your meal. It takes 20 minutes for your stomach to signal your brain that you are full.”

If You Eat Fast, You Won’t Know When You Are Full

samar-kullab-3chicago.dietitian/TikTok

This means that if you eat fast, you are more likely to eat more because you won’t know you are full. “So the quicker that you eat, the more that you can eat.”

Once you figure it out, it will be too late. “By the time your brain gets that message, you're just like, ‘Well, I'm uncomfortably full,’’” she adds.

At your next meal, “slow down, chew your food very well, put your utensils down between each bite,” she instructs.

Related: Britany Williams Shares 10-Minute, Zero Equipment Beginner Workout

Eat From Smaller Plates

Big,Plate,With,Small,Amount,Of,Salad,In,The,Centre,Shutterstock

We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, for more tips. Her first? Eat from a smaller plate. “If you eat from the really large dinner plates, smaller portions look like you are depriving yourself and it’s too easy to put portions too large on those plates,” she says. “If you fill a smaller plate, you can eat smaller portions."

Related: I Lost 30 Pounds With This Walking Routine

Half Your Plate with Veggies and One-Quarter, Veggies

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

Collingwood also suggests filling half your plate with veggies and at least one-quarter with protein. “Veggies are low in calories and high in fiber which fills and keeps you satiated. Protein is also very satiating and has a high thermic effect of food, meaning you actually burn more calories digesting it than carbs and even fat.”

💪🔥Body Booster: During your next meal, be intentional about your pace of eating. Try and eat slower than usual, giving your stomach a chance to signal to your brain that you are full. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

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Copyright janninaemila/Instagram
Leah Groth
By Leah GrothJan 09, 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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✓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 lose weight without having to count calories? Try intuitive eating, urges one expert. Jannina Emilia is an intuitive healthy habit expert and coach who lost 22 pounds without calorie counting. In a new post, she reveals exactly how she did it. “Here’s what it actually takes to lose fat without tracking calories from a woman who did 7 years of research, lost 10kg (22lbs) unnecessary weight, never needs to diet again,” she wrote across the Instagram video.

It’s Possible to Lose Weight Without Calculating Anything

She starts by discussing “the science-backed truth” about intuitive eating. “All the time people come to me saying ‘if I just ate freely what I wanted, I would be the size of a tank’ (literally with those words),” she writes. “This brings us to the TRUTH: It is possible to lose that hindering body fat that bothers you (yup, been there too, sis!) while leaving all calculations and meal plans behind. Choosing to embody healthy eating this way has completely transformed my body & mind (and for a reason!!!)” she continues.

RELATED: She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Focus on the Type and Amount of Food You Eat

Number one? “Embody the very basics of the correlation between food and body composition,” she writes. “The science: The type AND amount of food we eat have the biggest impact on our body composition (remember your weight is not just weight: it’s water, fat, muscle etc. that’s why using a scale to check your weight is a horrible measure)”

Focus on Quality Nutrition 80 Percent of the Time

Next, focus on quality nutrition 80% of the time. “The science: Providing volume and satiety with fewer (while still enough) calories naturally,” she explains.

Eat Food You Actually Like

You don’t need to eat food just because it’s healthy. “Eat all your fav foods daily,” she recommends. “The science: A balanced, realistic approach to eating that is sustainable for long term without extremes.”

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

Follow Hunger Cues

Next, listen to your body. “Give your body enough break from eating so that the natural cues appear, then act on those cues,” she writes. “The science: Following your body’s physiological signals is the most natural way to eat (HIII INTUITIVE EATING that’s packed with freedom😍).”

Eat Nutrient Dense Foods

She also suggests focusing on foods that will fill you up. “Fall in love with nutrient dense foods,” she writes. “The science: Our brains have the ability to reorganize and form new neural connections in response to experience and learning: you can rewire your brain to associate nourishing foods with pleasure, making it easier to choose them regularly.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

#1 Hack to Make Maintaining Your Weight Loss Easy, According to a Nutritionist

Cassie_Black_fatlossdietician2
fatlossdietitian/Instagram
Leah Groth
By Leah GrothAug 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Cassie Black, MS RD (@fatlossdietician), is a nutrition expert and Instagram influencer who helps “women ditch yo-yo dieting and lose fat for good without sacrificing the foods they love.” In one of her viral posts, she reveals an easy hack for losing weight. “This is another one for my ladies who want to lose weight but are also balling on a time budget,” she writes in the caption.

She Stopped Spending Hours in the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“Life got a lot easier for me when I stopped trying to make weight loss unnecessarily hard and time-consuming,” she starts. “Instead, I started focusing on the little things I could to see results without spending hours in the kitchen, meal-prepping, or seeking ‘special’ food options.”

Related: I Started to Walk 1 Mile Every Day, and Here’s How I Made It Happen

She Started Being More Intentional About the Order in Which She Eats Food

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

She claims that the secret isn’t just what you eat but the order in which you eat it. “One of the little things I’ve stumbled upon in my journey is being more intentional about the order in which I eat my food,” she continues. “Now, I’m not saying this is a hard and fast rule or anything, but I am saying that it can be one of those little things that add up in a big way.”

The Order: Veggies, Protein, Starchy Carbs

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Here is the order: “I focus on eating veggies first, protein second, and starchy carbs last,” she reveals.

Veggies Fill You Up and Give You Fiber

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

“Veggies help to fill you up and also can give you some fiber to support a better blood sugar response right off the bat (something that is KEY for more efficient weight loss),” she says.

Protein Helps You Feel Fuller Sooner So You Don’t Overindulge in Starchy Carbs

Grilled chicken breasts and vegetablesShutterstock

“Protein helps you feel more full sooner so that when you get to starchy carbs, you aren’t ravenous and can eat an amount that feels satisfying and supports your goals,” she continues.

The Method Isn’t Restrictive

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

“It’s a win-win situation because you aren’t taking anything away, spending any more time on the meal AND you’re helping your body burn fat more efficiently,” she points out.

It Also Works Well While Traveling

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

The method comes in handy even when she isn’t at home. “This works really well for me, especially when I’m eating out or on vacation,” she says.

Related: 4 Things I Did to Lose Stomach Fat

Our Expert Agrees

tara_collingwood6dietdivatara/Instagram

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her recommendation. “You are getting the healthy veggies first, and the fiber can assist in filling you up and delaying how quickly blood sugar goes up. Protein has a similar response in providing satiety or a more lasting fullness and helping to regulate blood sugar. Starchy carbs aren’t bad to eat, but they don’t fill you up as quickly and it is easy to overeat them,” she says.

💪🔥Body Booster: Try eating your food in this order: Veggies, protein, starchy carbs. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Ways to Suppress Your Appetite Without Taking Ozempic

Hungry woman holding spoon in her mouth.
Shutterstock/Roman Samborskyi
Christopher Roback
By Christopher RobackJun 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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FACT CHECKED BY Alek Korab
✓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.

Want to quell your appetite without taking Ozempic? "In my years of practice, I’ve seen clients able to manage their appetite naturally by means of changing their mindset and how they perceive the idea of dieting," says Catherine Gervacio, a registered dietitian and a certified exercise nutrition coach at E-Health Project. Here are some proven tips from her and other leading experts in the field.

1. View Food as Fuel, Not as an Anti-Stress Regimen

Closeup detail of woman putting pink chewing gum into her mouth.Shutterstock

"First, you want to view food as fuel, not as a reward or anti-stress regimen. Shifting your perspective on food provides deeper insights into what it can provide your body, specifically on recognizing the nutrients each meal provides and how each food contributes to your overall health and well-being," says Gervacio. "Taking this into a positive perspective, practicing gratitude also helps. Cultivate gratitude and acknowledge the effort that went into preparing your meals. This mindset can change the way you think about food and foster a good connection to what you eat.

"There’s also potential for using aromatherapy to reduce appetite. Lemon or citronella scents can potentially help, according to a study," she continues. "I, and some of my clients, use essential oils for different health reasons, so lighting a candle with the mentioned scents may help. You can also choose to chew sugar-free gum strategically. Chewing gum can stimulate saliva production, which not only aids digestion but also provides a sensory distraction that can help suppress appetite."

Related: I Lost 35 Pounds With These 3 Simple Tricks (And I Hate Exercise)

2. Eat When Hungry

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

"Eat when hungry," says Blanca Garcia, Registered Dietitian Nutritionist, I am the nutrition specialist at Healthcanal. "An appetite arises simply because you are hungry, there isn’t a special pill or formula that can solve this as naturally as just eating. Having a snack or a meal that is balanced in complex carbohydrates and proteins can just naturally calm your appetite."

3. Eat Foods Full of Protein and Fiber

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

"Fiber is a complex carbohydrate that, when eaten, won’t be broken down and absorbed like other nutrients. Fiber actually maintains its form, taking its time to move out of the stomach making a person feel full longer and managing appetite levels," says Garcia.

"Consumption of high fiber foods can assist in feeling fuller longer, these foods include whole grains, beans, lentils, broccoli, artichoke and berries. The recommended amounts are 25 grams for women and 38 grams for men per day," says Yelena Wheeler, MPH, RDN, Registered Dietitian Nutritionist of National Coalition on Health Care (NCHC).

"Protein and fiber are the two greatest allies when it comes to satiety, and having meals rich in them can help manage your satiety during the day," adds Eva De Angelis, Licensed Dietitian Nutritionist and Health and Nutrition Writer at the E-Health project. "Fiber is a complex carb that we cannot digest, but it helps slow down nutrient absorption, providing higher satiety. Likewise, protein takes longer to digest, keeping us full for longer. So having balanced meals high in fiber (think foods like veggies, fruits, whole grains, and pulses) and lean protein (think chicken and turkey breast, lean red meat, eggs, tofu, tempeh, and pulses)."

Related: Fitness Expert Wows With Their Abs And Shares Their Proven Routine

4. Drink Water Prior to Your Meal

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

"Consuming 1 cup of water prior to your meal may induce the feeling of fullness which in turn would cause one to decrease consumption during the meal," says Wheeler. She adds:

  • "Consumption of Yerba Mate in combination with exercise prior to the meal has shown positive effects on increasing satiety.
  • Consumption of a balanced diet that consists of healthy fats, lean protein and fiber will keep one feeling fuller longer and in turn suppress cravings for simple carbohydrate like foods. Healthy fats such as those from avocados, chia seed and walnuts are recommended to be added.
  • Consumption of ginger and green tea has also shown to suppress appetite in a few small studies.
  • Drinking a small cup of coffee 1 to 3 hours prior to the meal has also been shown to have an effect on appetite hormones and perception."

Related: Fitness Expert Wows With Their Abs And Shares Their Proven Routine

5. Avoid Mindless Snacking

,,Food,Fridge, refrigerator ,coldShutterstock

"When we are hungry, our appetite comes into play, telling us we need nutrients to keep going. When we snack frequently, and often not for hunger but just because, we messed with our hunger and satiety cues, making it harder for us to know when we´re eating for hunger and when for boredom. While hard at first, try mindful eating and follow your hunger cues," says De Angelis.

💪🔥Body Booster: Consider chewing gum when you’re feeling hungry. It stimulates saliva production, which not only aids in digestion but also serves as a sensory distraction to help curb your appetite.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” 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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