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Nutritionist Reveals 3 Simple Starbucks Swaps That Helped Her Burn 28 Pounds

You don’t have to sacrifice your beloved Pumpkin Spice Latte to lose weight.

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.

Luisana_Carrero_luisana_nutritioncoach21
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.

Drinking your calories is a huge no-no, warns most health experts. In fact, some of them suggest avoiding Starbucks and Dunkin’ altogether due to the fact that many of your favorite drinks have as many calories as three meals. However, Luisana Carrero, a nutrition coach and social media influencer who lost 28 pounds in 4 months, maintains that you can indulge in drinks from Starbucks while still burning fat. “My three favorite Fall Starbucks Orders,” she captioned a recent Instagram post. Here are the exact orders, along with some of her other fat-burning tips.


Salted Caramel Cream Cold Brew

Salted Caramel Cream Cold Brew is her first drink. How to order:

  1. Ask for a Grande Non-Dairy Salted Caramel Cream Cold Brew
  2. Ask for 1 packet stevia
  3. Ask for 1 pump of caramel & 2 pumps of sugar-free vanilla

Total: 85 calories, 12g carbs.

Pumpkin Spice Latte

The good news is you don’t have to sacrifice your Pumpkin Spice Latte craving. How to order:

  1. Ask for a Grande Cafe Misto
  2. Ask for almond milk
  3. Ask for one pump of pumpkin
  4. Ask for 1-2 packets of zero-cal sweetener
  5. Ask for extra pumpkin spice powder topping.

Total: 70 calories, 11g carbs

Pumpkin Spice Cold Brew

Her final drink is a Pumpkin Spice Cold Brew. How to order:

  1. Ask for a Grande Cold Brew
  2. Ask for one pump of pumpkin
  3. Ask for one pump of cinnamon dolce
  4. Ask for a splash of half-and-half
  5. Ask for one packet of zero-calorie sweetener (optional).

Total: 80 calories, 13g carbs.

RELATED:This Trainer Dropped 15 Pounds of Fat With 15 Simple Changes That Actually Work

Also, Track Nutrition

In another post, she reveals habits she ditched to lose weight fast that “made ALL the difference for me, and I hope they help you too.” The first is that she stopped guessing her nutrition “and started tracking all my food every single day (including the weekends) to ensure I was in a deficit so I could get in and out. My goal wasn’t to stay in a deficit forever; I wanted to lose fat, reach my goal, and then transition to maintenance afterward,” she says in the video.

Cut Down on Alcohol

And, just like avoiding drinking your calories via coffee drinks, she suggests cutting back on booze. “I cut back on drinking from 4-5 drinks every weekend to only on special occasions,” she reveals.

RELATED:This Nutrition Coach Burned 28 Pounds With These Simple Costco Foods

Not Focusing So Much on Calories

“I stopped focusing just on calories and started prioritizing my food quality. I transitioned from eating anything that ‘fit my macros’ to prioritizing lean proteins, complex carbs, and healthy fats - opting for real, high-quality foods. This kept me fuller longer and made the fat loss easier,” she continued about her third habit.

And Also Focused on Moving More

She also stopped being so sedentary and started moving more. “I stopped sitting most of the time (because I have a desk job) and made walking a non-negotiable: Every single day, I hit 10,000 steps. I did this by going on walks and using my treadmill at home.

She Stopped Going to the Gym Without a Plan

Another bad habit she changed? She is winging it with her workouts. “I stopped going to the gym without a plan and started following a workout program, lifting weights at least 4x per week,” she says.

She Stopped Spending Time with People Who Didn’t Support Her Goals

Her last habit? She changed up her friend group. “I stopped spending time with people that didn’t support my goals. I got tired of ‘friends’ making fun of me because I didn’t want to drink or eat what they were eating,” she says.

RELATED:Woman Burns 38 Pounds After Discovering This Simple Walking Secret

Also, She Recommends Eating Lots of Protein

And, like many other experts, she stresses the importance of eating high-protein foods. “As a general guideline, if your goal is to lose fat, aim to consume 0.8-1.2g of protein per lb of target body weight a day,” she says. She recommends spending 5 minutes in the morning planning what you’ll eat. “Cook protein in bulk to quickly put meals together in less than 5 mins,” she adds.

“Start your day with at least 30g of protein. This helps control hunger levels, decrease cravings, and makes it easier to reach your protein goal,” she continues. “Opt mainly for lean protein sources for higher volume, fewer calories, and more protein per serving.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

Drinking your calories is a huge no-no, warns most health experts. In fact, some of them suggest avoiding Starbucks and Dunkin’ altogether due to the fact that many of your favorite drinks have as many calories as three meals. However, Luisana Carrero, a nutrition coach and social media influencer who lost 28 pounds in 4 months, maintains that you can indulge in drinks from Starbucks while still burning fat. “My three favorite Fall Starbucks Orders,” she captioned a recent Instagram post. Here are the exact orders, along with some of her other fat-burning tips.


Salted Caramel Cream Cold Brew

Salted Caramel Cream Cold Brew is her first drink. How to order:

  1. Ask for a Grande Non-Dairy Salted Caramel Cream Cold Brew
  2. Ask for 1 packet stevia
  3. Ask for 1 pump of caramel & 2 pumps of sugar-free vanilla

Total: 85 calories, 12g carbs.

Pumpkin Spice Latte

The good news is you don’t have to sacrifice your Pumpkin Spice Latte craving. How to order:

  1. Ask for a Grande Cafe Misto
  2. Ask for almond milk
  3. Ask for one pump of pumpkin
  4. Ask for 1-2 packets of zero-cal sweetener
  5. Ask for extra pumpkin spice powder topping.

Total: 70 calories, 11g carbs

Pumpkin Spice Cold Brew

Her final drink is a Pumpkin Spice Cold Brew. How to order:

  1. Ask for a Grande Cold Brew
  2. Ask for one pump of pumpkin
  3. Ask for one pump of cinnamon dolce
  4. Ask for a splash of half-and-half
  5. Ask for one packet of zero-calorie sweetener (optional).

Total: 80 calories, 13g carbs.

RELATED:This Trainer Dropped 15 Pounds of Fat With 15 Simple Changes That Actually Work

Also, Track Nutrition

In another post, she reveals habits she ditched to lose weight fast that “made ALL the difference for me, and I hope they help you too.” The first is that she stopped guessing her nutrition “and started tracking all my food every single day (including the weekends) to ensure I was in a deficit so I could get in and out. My goal wasn’t to stay in a deficit forever; I wanted to lose fat, reach my goal, and then transition to maintenance afterward,” she says in the video.

Cut Down on Alcohol

And, just like avoiding drinking your calories via coffee drinks, she suggests cutting back on booze. “I cut back on drinking from 4-5 drinks every weekend to only on special occasions,” she reveals.

RELATED:This Nutrition Coach Burned 28 Pounds With These Simple Costco Foods

Not Focusing So Much on Calories

“I stopped focusing just on calories and started prioritizing my food quality. I transitioned from eating anything that ‘fit my macros’ to prioritizing lean proteins, complex carbs, and healthy fats - opting for real, high-quality foods. This kept me fuller longer and made the fat loss easier,” she continued about her third habit.

And Also Focused on Moving More

She also stopped being so sedentary and started moving more. “I stopped sitting most of the time (because I have a desk job) and made walking a non-negotiable: Every single day, I hit 10,000 steps. I did this by going on walks and using my treadmill at home.

She Stopped Going to the Gym Without a Plan

Another bad habit she changed? She is winging it with her workouts. “I stopped going to the gym without a plan and started following a workout program, lifting weights at least 4x per week,” she says.

She Stopped Spending Time with People Who Didn’t Support Her Goals

Her last habit? She changed up her friend group. “I stopped spending time with people that didn’t support my goals. I got tired of ‘friends’ making fun of me because I didn’t want to drink or eat what they were eating,” she says.

RELATED:Woman Burns 38 Pounds After Discovering This Simple Walking Secret

Also, She Recommends Eating Lots of Protein

And, like many other experts, she stresses the importance of eating high-protein foods. “As a general guideline, if your goal is to lose fat, aim to consume 0.8-1.2g of protein per lb of target body weight a day,” she says. She recommends spending 5 minutes in the morning planning what you’ll eat. “Cook protein in bulk to quickly put meals together in less than 5 mins,” she adds.

“Start your day with at least 30g of protein. This helps control hunger levels, decrease cravings, and makes it easier to reach your protein goal,” she continues. “Opt mainly for lean protein sources for higher volume, fewer calories, and more protein per serving.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Melissa Alexandria melissaalexandria01
Copyright Melissa Alexandria/YouTube/Shutterstock
Evidence-Based

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

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

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

We've all been there - trying to eat "just one" cookie or a "small handful" of chips only to find the entire package empty minutes later. For vegan weight loss coachMelissa Alexandria, this was a familiar battle. "Some people have this amazing ability to consume a tiny portion of cake or a little bit of chips and that's all they want," Melissa explains in her video. "I cannot have five chips and then just put the bag away. I am going to eat the entire bag or I'm going to be thinking about that bag until I get to finish it."

Find what works for your body type

Not everyone responds the same way to food moderation techniques. "For some people moderation is key, but for many of us, it is really frustrating and challenging to try to moderate the amount of decadent food that we indulge in," says Melissa. Instead of forcing yourself into an eating pattern that doesn't work for you, consider finding an approach that matches your body and personality. These simple swaps helped Melissa lose 25 pounds and maintain her weight without counting calories or restricting portion sizes.

Oil-free fries satisfy chip cravings

French fries or potato chips with sour cream and ketchupShutterstock

If salty, crunchy chips are your weakness, Melissa has the perfect alternative. "If you crave chips and you love that saltiness, something that you can make is French fries that have no oil and they're not actually fried," she shares. Simply slice potatoes thinly, bake them at 450°F for about 25 minutes until crispy, and pair them with a homemade bean dip. Melissa blends chickpeas or black beans with lemon juice, apple cider vinegar, sea salt, and spices like garlic powder and chili for a satisfying, filling meal that hits all the same flavor notes.

Frozen banana "nice cream" replaces ice cream

bananas on a wooden tableShutterstock

When ice cream cravings hit, Melissa turns to frozen bananas. "I make the most delicious, creamy, frothy, frozen, dessert-like drink using ripe frozen bananas," she says. The process is simple - freeze spotty, ripe bananas, then blend them with a splash of plant milk, a handful of spinach, cinnamon, and any flavor extracts you enjoy like vanilla or almond. The result tastes indulgent while being naturally sweet and nutritious. This creamy treat satisfies dessert cravings without the sugar crash.

Dessert-like oatmeal instead of muffins and pastries

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

For those who crave baked goods like muffins and cupcakes, Melissa recommends a dessert-style oatmeal. "Oatmeal is the perfect food. It is so filling and lower in calorie density because it is filled up with water and fiber," Melissa explains. Add cinnamon, frozen berries, vanilla extract, and a splash of plant milk to transform basic oats into a sweet, satisfying treat. The fiber keeps you full for hours, making it easier to pass up other temptations. "If I've eaten a big, filling bowl of oatmeal, someone could be eating dessert right in front of me and I won't want any."

Focus on foods that truly satisfy

The key to Melissa's approach is finding foods that genuinely satisfy both physically and emotionally. "I eat following calorie density principles, which has allowed me to lose 25 pounds, maintain a healthy weight, and still eat food that fills me up," she shares. By choosing water-rich, fiber-filled foods, you can eat until you're truly satisfied without counting calories or controlling portions. These simple swaps create a sustainable way of eating that doesn't feel like deprivation.

Build habits that last beyond dieting

What makes these food swaps powerful is that they become daily habits, not temporary diet fixes. "These three things are actually things that I eat every single day. I have at least two out of these three every single day, if not all three," Melissa notes. The best healthy eating approach is one you can maintain long-term without feeling restricted or deprived. By finding satisfying alternatives to your trigger foods, you can create sustainable habits that support your weight and health goals for years to come. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

tara collingwood
I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds
Tara Collingwood
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.

Are you trying to lose weight, but aren’t sure what foods to eat? Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. The Board-Certified Sports Dietitian and co-author of "Flat Belly Cookbook for Dummies" lost 30 pounds and helps her clients develop sustainable habits to lose weight and maintain their results. She recently told us the food swaps that were instrumental in her weight loss.

Refined Grains to Whole Grains

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

Swap: White rice to brown rice or quinoa.

Why it helps: More fiber and protein, which slows digestion and keeps you fuller longer.

Swap: White bread or bagel to 100% whole-grain bread, Ezekiel bread, or a sprouted-grain wrap.

Why it helps: Higher in micronutrients and fiber, better blood sugar control.

Sugary Drinks to Zero-Calorie or Low-Calorie Alternatives

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hot​The Bottom LineShutterstock

Swap: Regular soda, sweet tea, juice to sparkling water (plain or naturally flavored), herbal iced tea, or water with fresh fruit slices.

Why it helps: Eliminates “liquid calories” that don’t fill you up, cuts hundreds of calories per day.

Full-Fat Dairy to Lower-Fat Dairy

Icelandic Provisions Skyr Low Fat Plain Yogurt, Manassas, VA, USA, September 28, 2023​Skyr with Protein Powder and BerriesShutterstock

Swap: Whole milk or heavy cream to 1% or skim milk, unsweetened almond/oat milk, or low-fat Greek yogurt.

Why it helps: Reduces saturated fat and overall calories. Greek yogurt adds extra protein.

Creamy Condiments & Dressings to Lighter Versions

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.​Order Condiments on the SideShutterstock

Swap: Mayonnaise or ranch dressing to mustard, hummus, mashed avocado, salsa, or a vinaigrette made with olive oil and vinegar/yogurt base.

Why it helps: Cuts saturated fat and calories, and many alternatives also add fiber, protein, or antioxidants.

Refined Snacks to Nutrient-Dense Snacks

Spicy,Crispy,Roasted,Chickpeas,With,Paprika,,Curry,And,Hot,ChiliShutterstock

Swap: Potato chips, crackers, candy to air-popped popcorn, rice cakes topped with nut butter, roasted chickpeas, fresh fruit, nuts (portion-controlled).

Why it helps: More fiber, protein, and micronutrients—plus greater satiety per calorie.

High-Calorie Desserts to Naturally Sweet Treats

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

Swap: Ice cream, cake, cookies to frozen banana “nice cream,” Greek yogurt with berries and a drizzle of honey, dark chocolate squares (70% cocoa or more).

Why it helps: You still get sweetness and satisfaction, but with more fiber, protein, and antioxidants.

Restaurant or Takeout Meals to Homemade or “Smart” Delivered Options

Big Mac hamburger menu in McDonald's restaurant. burger​Order Five: HamburgerShutterstock

Swap: Burgers and fries to build-your-own turkey-burger or veggie-burger on a whole-grain bun with side salad; swap fries for a side of steamed veggies or a small baked potato.

Why it helps: You control ingredients, portion sizes, and cooking methods (grilled vs. fried). And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

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

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

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

He Amped Up His Protein Intake

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

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

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

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

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

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.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

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If you have a lot of weight to lose, it may seem overwhelming. However, one woman claims that she lost 50 pounds just by making a few simple changes to her lifestyle. Dils Lee (@dilshealth) topped the scales at 192 pounds, wearing a size 16, in July 2021. However, she made four lifestyle habit changes, which not only aided in weight loss but were a game-changer in her overall health, reducing her inflammation and balancing her hormones. Here are the changes she made and what the Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, thinks about them.


She Stopped Drinking Coffee on an Empty Stomach

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One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Switched From HIIT to Lower Intensity

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The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

She Stopped Restricting Food

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“The third thing I stopped doing was restricting food,” she reveals. “While I was going to the gym, I would sit around 1,000 to 1,200 calories and I would severely restrict my eating. Now I'm up to 1,500 calories, still in a calorie deficit, and focusing on low carb and high protein macros that help nourish and support my body.”

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

She Focused On Her Sleep Health

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“The fourth change that I made is that I introduced a healthy sleep routine,” she reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.”

Body Network's Expert Weighs on Coffee and Exercise

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“Having breakfast is important to kick start the metabolism for the day and having caffeine along with food can help to reduce the potential negative effects and sharp spike in cortisol that you might get from drinking it alone. Some people do feel nauseous when drinking coffee on an empty stomach, but of course everyone is different with how they react,” says Collingwood about drinking coffee on an empty stomach. As for a mix of high and low intensity exercise, it is “best for weight loss and stress release,” says Collingwood. “Lower intensity is definitely easier on the body but you also will burn fewer calories than the high intensity exercise.”

RELATED: 5 Belly-Shrinking Food Choices for 50+

Expert Weighs in on Diet and Sleep

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Collingwood also agrees that eating too few calories can cause the body to conserve and reduce metabolism, “which is the opposite of what you are trying to do when trying to lose weight,” she says. “Finding that healthy balance of a deficit of calories but not too strict is key.” And she agrees that “sleep is absolutely essential to recovery of your muscles and tissues but also to help with controlling appetite and various hormones.”

💪🔥Body Booster: Take a look at everything from your diet and fitness routine to your sleep habits: Could you be unknowingly sabotaging your health by not eating or sleeping enough or doing the wrong type of exercise?

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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