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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.

Nutritionist Loses 20 Pounds With These 6 High-Volume Eating Tricks "Without Feeling Hungry"

Plus, all the easy recipes!

Leah Groth
By Leah GrothDec 11, 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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Leah Groth
By Leah GrothDec 11, 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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Nutrition & Diet

Do you want to lose fat while eating delicious food and keeping hunger at bay? Grace Macena is a “macro-focused” nutritionist who promotes sustainable weight loss. She has personally lost 20 pounds by following her own advice. In a recent Instagram post, she revealed what she eats in a day when she is trying to lose weight fast. “Want to lose fat? Here is a sample meal plan to show you how,” she writes across the video. The total macros for the day? “120g protein, 160g carbs, 25g fiber, 50g of fat = 1,560 calories,” she writes in her post.

Breakfast: High-Protein French Toast

Recipe: Whisk together 1 whole egg, 3 egg whites, 1/4 cup unsweetened almond milk, 1 tsp vanilla extract, and a dash of cinnamon. Dip 2 slices of whole-grain bread in the mixture, ensuring they’re well-soaked. Cook in a non-stick pan until golden. Top with 1/2 cup of fresh berries and 1 tbsp of maple syrup.

Macros: 32g protein, 40g carbs, 8g fiber.

Lunch: Mexican Ground Turkey Bowl

Recipe: Sauté 4 oz lean ground turkey with taco seasoning. Serve over 1/2 cup cooked brown rice, and add 1/2 cup black beans, 1/2 cup corn, 1/2 cup chopped bell peppers, and 1/4 avocado. Top with salsa and a squeeze of lime.

Macros: 40g protein, 60g carbs, 10g fiber.

Snack: Greek Yogurt with Almond Butter

Recipe: Mix 1 cup plain, non-fat Greek yogurt with 1 tbsp almond butter and a drizzle of honey. Add a handful of strawberries.

Macros: 20g protein, 30g carbs, 4g fiber.

Dinner: Honey Garlic Salmon with Roasted Veggies

Recipe: Marinate 5 oz salmon in a mix of 1 tbsp honey, 1 tbsp soy sauce, 2 garlic cloves minced, and 1 tsp lemon juice. Bake at 400°F for 12-15 minutes. Serve with 1 cup roasted broccoli and 1/2 cup cooked sweet potato.

Macros: 30g protein, 30g carbs, 3g fiber.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

She Recommends Volume Eating

In another post, she reveals some of her other fat-burning tactics, starting with volume eating. “I have a big appetite, so l will try to make my meals as filling as possible,” she says in her post. “Add egg whites to oatmeal, add extra veggies to your meals, use Greek yogurt instead of sour cream, add berries to your yogurt,” she recommends. “This will ensure that you feel full without adding a bunch of calories.:

Also, Get Your Steps In

She also recommends walking. “Go on one 30-minute walk a day,” she says. “If the gym stresses you out or you’re confused, don’t do it. Start with a simple walk a day. Start somewhere. Do something you enjoy.”

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

Keep Healthy Snacks on Hand

She is a fan of snacking. “Have healthy snacks with you everywhere you go,” she suggests. “I carry snacks when I know I’ll be out of the house for long. If you wait until you are starving, nothing good happens. I always grab a piece of fruit before leaving the house, just in case.”

Try Your Best

It’s progress, not perfection, she says. “Enjoy the process and focus on doing the best you can every single day!” she explains. Say to yourself, ‘I am in the process of becoming the healthiest version of me.’ You can let one reading on a scale or one day of eating end your journey. Toughen up.”

RELATED: 8 Weight Loss Hacks a Nutritionist Used to Drop 50 Pounds Naturally

Understand How Food Helps Your Body Function

Focus on food as nourishment, she continues. “I would focus on learning what food brings to my body, eating macro balanced,” she says. “Look at your meal. What protein am I eating? What veggies, starch, and fat?”

Don’t Drink Your Calories

Finally, you should avoid drinking your calories. “Honestly, I would say goodbye to alcohol,” she points out. “It doesn’t do anything for you, but that is your choice. Or at least limit it outside your house. Empty calories that will cause you to lose progress.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight losscarbslose fatlose weight fastwalkingweight loss

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Nutrition & Diet

She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

Jannina_Emilia_janninaemila1
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

Nutritionist Loses 20 Pounds With These 6 High-Volume Eating Tricks "Without Feeling Hungry"

Grace_Macena_nutritionwith_grace1
Copyright nutritionwith_grace/Instagram
Leah Groth
By Leah GrothDec 11, 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:
✓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 fat while eating delicious food and keeping hunger at bay? Grace Macena is a “macro-focused” nutritionist who promotes sustainable weight loss. She has personally lost 20 pounds by following her own advice. In a recent Instagram post, she revealed what she eats in a day when she is trying to lose weight fast. “Want to lose fat? Here is a sample meal plan to show you how,” she writes across the video. The total macros for the day? “120g protein, 160g carbs, 25g fiber, 50g of fat = 1,560 calories,” she writes in her post.

Breakfast: High-Protein French Toast

Recipe: Whisk together 1 whole egg, 3 egg whites, 1/4 cup unsweetened almond milk, 1 tsp vanilla extract, and a dash of cinnamon. Dip 2 slices of whole-grain bread in the mixture, ensuring they’re well-soaked. Cook in a non-stick pan until golden. Top with 1/2 cup of fresh berries and 1 tbsp of maple syrup.

Macros: 32g protein, 40g carbs, 8g fiber.

Lunch: Mexican Ground Turkey Bowl

Recipe: Sauté 4 oz lean ground turkey with taco seasoning. Serve over 1/2 cup cooked brown rice, and add 1/2 cup black beans, 1/2 cup corn, 1/2 cup chopped bell peppers, and 1/4 avocado. Top with salsa and a squeeze of lime.

Macros: 40g protein, 60g carbs, 10g fiber.

Snack: Greek Yogurt with Almond Butter

Recipe: Mix 1 cup plain, non-fat Greek yogurt with 1 tbsp almond butter and a drizzle of honey. Add a handful of strawberries.

Macros: 20g protein, 30g carbs, 4g fiber.

Dinner: Honey Garlic Salmon with Roasted Veggies

Recipe: Marinate 5 oz salmon in a mix of 1 tbsp honey, 1 tbsp soy sauce, 2 garlic cloves minced, and 1 tsp lemon juice. Bake at 400°F for 12-15 minutes. Serve with 1 cup roasted broccoli and 1/2 cup cooked sweet potato.

Macros: 30g protein, 30g carbs, 3g fiber.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

She Recommends Volume Eating

In another post, she reveals some of her other fat-burning tactics, starting with volume eating. “I have a big appetite, so l will try to make my meals as filling as possible,” she says in her post. “Add egg whites to oatmeal, add extra veggies to your meals, use Greek yogurt instead of sour cream, add berries to your yogurt,” she recommends. “This will ensure that you feel full without adding a bunch of calories.:

Also, Get Your Steps In

She also recommends walking. “Go on one 30-minute walk a day,” she says. “If the gym stresses you out or you’re confused, don’t do it. Start with a simple walk a day. Start somewhere. Do something you enjoy.”

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

Keep Healthy Snacks on Hand

She is a fan of snacking. “Have healthy snacks with you everywhere you go,” she suggests. “I carry snacks when I know I’ll be out of the house for long. If you wait until you are starving, nothing good happens. I always grab a piece of fruit before leaving the house, just in case.”

Try Your Best

It’s progress, not perfection, she says. “Enjoy the process and focus on doing the best you can every single day!” she explains. Say to yourself, ‘I am in the process of becoming the healthiest version of me.’ You can let one reading on a scale or one day of eating end your journey. Toughen up.”

RELATED: 8 Weight Loss Hacks a Nutritionist Used to Drop 50 Pounds Naturally

Understand How Food Helps Your Body Function

Focus on food as nourishment, she continues. “I would focus on learning what food brings to my body, eating macro balanced,” she says. “Look at your meal. What protein am I eating? What veggies, starch, and fat?”

Don’t Drink Your Calories

Finally, you should avoid drinking your calories. “Honestly, I would say goodbye to alcohol,” she points out. “It doesn’t do anything for you, but that is your choice. Or at least limit it outside your house. Empty calories that will cause you to lose progress.” 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 15 Lbs After 40 with These 10 Diet Hacks

Trish Koeslag liftwithtrish
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothJan 26, 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 struggling to lose weight in perimenopause? Just because you are over 40 doesn’t mean that achieving your body goals is impossible. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she unveils her weight loss secrets through tips. “10 proven diet tips to lose 15 pounds if you’re in perimenopause,” she writes. “Are you ready to make this the year where you put yourself first? If the answer is ‘hell yes’ then LFG.”

Calculate Your Macros

Start by calculating your macros. Use a macro calculator “and follow your maintenance calories by tracking your food for 2 weeks (be honest!)” she writes.

Get Yourself in a Deficit

Next, get yourself in a deficit. “After 2 weeks of consistency use my macro calculator to create a 15% deficit if you haven’t seen any fat loss progress with your maintenance calories (progress looks like the scale dropping, inches dropping, clothes fitting better, energy improvements, strength in the gym…)” she continues.

Eat More Protein

Amp up your protein intake. “Aim for 30g of protein per meal and space out your meals every 3-4 hours,” 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.

Eat Whole Foods 90 Percent of the Time

Trish recommends staying away from processed foods and filling your plate with clean, nutritious options – most of the time. “Choose 90% whole foods - add lots of veggies to your meals (half your plate)” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Hydrate

Next, hydrate. “Drink 3L of water + electrolytes (I use LMNT)” 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.

Track Everything You Eat

Don’t forget to track everything you eat to keep yourself accountable. “Track your food in an app (eyeballing does not work, you’ll have to weigh your food in grams) - I have used my fitness pal, MM+ and Cronometer, any app will do,” she says.

Walk 10,000 Steps Per Day

Make sure to get your steps in. “Work your way up to 10K steps per day (get outside for a walk everyday)” she says. 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.

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

Lift Weights

Strength training is also crucial for weight loss. “Start lifting weights: aim for 3 full body days or 4 days of 2 upper + 2 lower days,” she urges. 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.

Get Enough Sleep

You also need to rest. “Sleep sleep sleep (this WILL make or break you)” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay in Your Own Lane

Lastly, don’t pay attention to everyone else. “Stay in your own damn lane!! Who cares what everyone else is doing!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”

Nissa_Graun1
Copyright nissagraun/Instagram
Christopher Roback
By Christopher RobackJan 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.

Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 40 Pounds In 5 Months Without Strict Dieting With This Surprisingly Simple 3-Part Strategy 

Jeff_Hoogland1
Copyright JeffHoogland/Twitter
Ferozan Mast
By Ferozan MastSep 04, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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YouTube starJeff Hoogland lost a massive 40 pounds in just five months by switching up some very specific things in his lifestyle. “I got on the scale at a physical in February this year and clocked in over 220 pounds, which is the heaviest I'd ever been,” he says. “So after making some lifestyle choice changes here, about five months later, I am down 40 pounds, hitting the 180-pound goal that I initially set out for. I'm right around six foot, so that's a relatively healthy weight.” So, how exactly did he do it? Here are the three things Hoogland did to shift the weight and take control of his health.

Eating Less, Overall

Hoogland acknowledges that what works for him may not work exactly the same way for everyone—but he did keep weight loss as simple as possible. “There are a lot of great professionals and resources out there that you can reach out to if you're struggling to make changes yourself. That being said, what I did to find success in changing my weight really wasn't that complicated. At the core of it, I just made sure to start eating less. While that sounds really simple, there were three primary changes that I made that enabled this to be possible for me.”

Not Drinking Calories

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

Hoogland stopped drinking his calories. “Basically, the only thing I drink these days is good, regular old-fashioned zero-calorie water,” he says. “I enjoy unsweetened tea and then occasionally, I drink a very nominal amount of calories in these Bai waters that I enjoy. They have a little bit of caffeine to help me stay awake and about ten calories per bottle, which is very different than the hundreds of calories that sugar-laden drinks often have.”

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

No More Snacking

Hungry man opens the refrigerator at nightShutterstock

Hoogland stopped snacking between his meals. “So, our household where I come from where we're constantly grazing out of habit,” he says. “Anytime I was even a little bit hungry or even, let's be honest, bored, I would throw something that tasted delicious in my mouth, and those calories really add up over the course of the day.”

Portion Size

salmon steak with fresh herbsShutterstock

Hoogland was careful about portion sizes, especially when eating at a restaurant. “The last thing I did that I think was the most important of the three was I started just eating smaller portions at the meals when I was actually eating,” he says. “If you're someone like my family who goes out to eat quite often in America, restaurant meals and even fast food meals often have 2x or 3x. The amount of calories the average human being should be eating in a healthy sitting when they're consuming food.”

To-Go From Restaurant

A happy young Indian woman having a pancake in a restaurantShutterstock

Hoogland immediately puts some of his food in a to-go container when he eats at a restaurant. “I take it and split it in half or a third right away, and I'm eating just a more regular reasonable amount,” he says. “It also saves me some money because the other half of that meal goes into my fridge, and then I get two meals out of everything that I buy, which is kind of nice.”

RELATED: Top 7 Low-Carb Snacks to Boost Energy Your Body Needs Every Day

Final Thoughts

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

Hoogland wanted to be healthier for his kids and family, and he hoped his story would inspire others. “I also think one other thing to call out that I remember feeling when I was starting this at my 220 plus pounds earlier this year was that when I initially started eating less, I felt very bloated at the start, which Google searching said was very common. When you start eating less food, your stomach generates acid, expecting a certain amount of volume going into it. When you change that volume, it can cause that at the start. So I wanted to share that experience as well.” 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

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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