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

        6 Ways to Outsmart Your Fat Cells and Shed Pounds
    Learn simple steps to jumpstart your metabolism today.
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

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

        Shutterstock
    
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Nutrition & Diet
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Do you want to starve your fat cells without starving yourself? According to one expert, there are a few things you can do to make it happen. Dr. Nick Zyrowski, DC, BS, is a natural health and wellness expert who regularly shares informational videos on social media. “Starve your fat, but not yourself is the ideal case scenario for anyone who's trying to lose weight. You maintain lean muscle all while getting rid of the fat from your body, which is going to make you unhealthy, cause metabolic syndrome and even disease,” he says in the clip. Here is how to do it.
24 Hour Intermittent Fasting Periods Are Effective in Fat Burning“One of the things that we wanna look at right away when we talk about starving fat off our body but not actually starving ourselves is intermittent fasting,” he says, citing research finding that a 24-hour fasting period is the most effective in helping you starve the fat cells on your body, “which you're trying to get rid of, but also helped you preserve lean muscle,” he says. “During this fasting time, what was found is that urea nitrogen actually started increasing in the body about 24 hours into the fast. And why is that significant? Well, it's significant because that is a byproduct of muscle breakdown.”
Why It’s Important to Maintain Leave Muscle MassShutterstock
He goes on to explain that maintaining lean muscle mass is “very important for us as we age.” But here are some things to consider. “First of all, how can we get the best results on that fast and starve the fat? But also, how can we, even when not fasting, continue that process of starving fat but not ourselves? Because we all want to eat good food and eat lots of it, but we wanna make sure we're making the right choices,” he says.
You Need to Focus on Blood Sugar and InsulinShutterstock
He says that you need to focus on what blood sugar and insulin are doing. “When you are in a fasted state, one of the amazing things that happens with it is that it helps drop our blood sugar down. When you drop your blood sugar down, it automatically drops this hormone called insulin down. And this is really important because insulin is going to block fat loss if it's raised to a high level in the body,” he says.
To Lower It, Avoid Carbs and SugarShutterstock
He explains that insulin increases by eating lots of carbohydrates and sugar. So, the “first tool is that we're going to use this fast to drop our blood sugar, drop our insulin, and allow us to start attacking some of that fat for energy. And how this works is that your body is probably burning sugar right now, but when you drop blood sugar, and you drop your insulin levels, what will happen is it'll allow your body actually to start burning the fat on your body for energy,” he says.
You Need to Eat More, But Healthy FoodShutterstock
“First, we have to make sure that we feed our body and not our fat,” he says. He explains that this doesn’t mean you need to starve yourself. In fact, it could be that you need to eat more. “The individual who is eating a ton of food happens to be eating really healthy food. They're eating proteins and vegetables and fruit, whereas the person who's saying, I'm hardly eating anything and I'm continuing to gain weight, or I can't lose weight, well, they're drinking a soda, they're eating fried food, they're eating french fries and hamburgers and that sort of thing. So we have to make sure that when it comes to our diet and when it comes to actually feeding our body and not our fat, that we're actually giving our body what it needs,” he says. Your body “needs the vegetables, it needs the micronutrients from the fruit, and then you need the good proteins. This is what our body needs. And then the healthy fat,” he says.
RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds
And You Need to Burn SugarSutterstock
“The other thing that we have to really focus on doing is burning sugar. We want to be burning the sugar out of our system. So here's what happens: our body likes to store sugar in the form of glycogen. And when you have this storage sugar, what happens is it's going to block fat loss. So, therefore, we wanna burn through a lot of that storage sugar so that you can find yourself in a position where you're burning that fat for energy,” he says.
Also, ExerciseShutterstock
You also need to “exercise to help burn through stored sugar,” he says. “You're going to access that fat storage much quicker to start burning fat for energy and lose weight, starving those fat cells. So whenever you're fasting, it's actually a great idea to continue to exercise. Go for a nice 30-minute brisk walk, and walking is going to be a really good way to start burning that fat for energy and starving the fat. So when you walk, when you exercise, you're burning fat, you're burning sugar.”
And, Don’t OvereatShutterstock
“The next big factor that I want you to really focus on is don't overeat. This is something that's very important. And the fact of the matter is, if you're eating good, healthy foods, as we talked about over here, you're going to be able to eat a lot of them and actually nourish your body correctly and feel fulfilled and satiated. However, if you're eating unhealthy foods, ones that are high in sugar and high in carbohydrates, you're not going to be able to eat as much of them, and you're always going to be hungry and left with cravings. And so we wanna always make sure we're eating those healthy foods to feel satisfied, but we also don't wanna be eating too much,” he says.
You Might Want to Count CaloriesShutterstock
He notes that you should pay attention to how many calories you're eating. “I'm not a big fan of tracking calories in the sense of watching them every day because it can be a little bit too much for the average person. It's a little bit overwhelming over time. However, it's always good to track your calories for a short period of time to truly understand how much your body needs as far as fuel goes because our bodies are amazing machines. They're designed actually to go through periods of starvation. So that's why when you overeat, your body stores all of that energy that you're eating that food as fat. So if we don't wanna put a bunch of food into fat storage, what we ultimately wanna do is not overeat,” he explains, suggesting using a calorie calculator to “figure out how many calories you need throughout the day.”
RELATED:I Tried the 75 Soft Challenge and Here's What Happened
You Can Put Yourself in a DeficitShutterstock
And lastly, “if you want even to push the fat burning a little bit further, you can put yourself into a calorie deficit,” he says. This could be “consuming about 500 calories less per day than what is required of your body that will actually help you lose weight.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
proteinsustainable weight lossintermittent fastingcarbswalking

        
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Nutrition & Diet
        6 Ways to Outsmart Your Fat Cells and Shed Pounds
    

        Shutterstock
    
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Do you want to starve your fat cells without starving yourself? According to one expert, there are a few things you can do to make it happen. Dr. Nick Zyrowski, DC, BS, is a natural health and wellness expert who regularly shares informational videos on social media. “Starve your fat, but not yourself is the ideal case scenario for anyone who's trying to lose weight. You maintain lean muscle all while getting rid of the fat from your body, which is going to make you unhealthy, cause metabolic syndrome and even disease,” he says in the clip. Here is how to do it.
24 Hour Intermittent Fasting Periods Are Effective in Fat Burning“One of the things that we wanna look at right away when we talk about starving fat off our body but not actually starving ourselves is intermittent fasting,” he says, citing research finding that a 24-hour fasting period is the most effective in helping you starve the fat cells on your body, “which you're trying to get rid of, but also helped you preserve lean muscle,” he says. “During this fasting time, what was found is that urea nitrogen actually started increasing in the body about 24 hours into the fast. And why is that significant? Well, it's significant because that is a byproduct of muscle breakdown.”
Why It’s Important to Maintain Leave Muscle MassShutterstock
He goes on to explain that maintaining lean muscle mass is “very important for us as we age.” But here are some things to consider. “First of all, how can we get the best results on that fast and starve the fat? But also, how can we, even when not fasting, continue that process of starving fat but not ourselves? Because we all want to eat good food and eat lots of it, but we wanna make sure we're making the right choices,” he says.
You Need to Focus on Blood Sugar and InsulinShutterstock
He says that you need to focus on what blood sugar and insulin are doing. “When you are in a fasted state, one of the amazing things that happens with it is that it helps drop our blood sugar down. When you drop your blood sugar down, it automatically drops this hormone called insulin down. And this is really important because insulin is going to block fat loss if it's raised to a high level in the body,” he says.
To Lower It, Avoid Carbs and SugarShutterstock
He explains that insulin increases by eating lots of carbohydrates and sugar. So, the “first tool is that we're going to use this fast to drop our blood sugar, drop our insulin, and allow us to start attacking some of that fat for energy. And how this works is that your body is probably burning sugar right now, but when you drop blood sugar, and you drop your insulin levels, what will happen is it'll allow your body actually to start burning the fat on your body for energy,” he says.
You Need to Eat More, But Healthy FoodShutterstock
“First, we have to make sure that we feed our body and not our fat,” he says. He explains that this doesn’t mean you need to starve yourself. In fact, it could be that you need to eat more. “The individual who is eating a ton of food happens to be eating really healthy food. They're eating proteins and vegetables and fruit, whereas the person who's saying, I'm hardly eating anything and I'm continuing to gain weight, or I can't lose weight, well, they're drinking a soda, they're eating fried food, they're eating french fries and hamburgers and that sort of thing. So we have to make sure that when it comes to our diet and when it comes to actually feeding our body and not our fat, that we're actually giving our body what it needs,” he says. Your body “needs the vegetables, it needs the micronutrients from the fruit, and then you need the good proteins. This is what our body needs. And then the healthy fat,” he says.
RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds
And You Need to Burn SugarSutterstock
“The other thing that we have to really focus on doing is burning sugar. We want to be burning the sugar out of our system. So here's what happens: our body likes to store sugar in the form of glycogen. And when you have this storage sugar, what happens is it's going to block fat loss. So, therefore, we wanna burn through a lot of that storage sugar so that you can find yourself in a position where you're burning that fat for energy,” he says.
Also, ExerciseShutterstock
You also need to “exercise to help burn through stored sugar,” he says. “You're going to access that fat storage much quicker to start burning fat for energy and lose weight, starving those fat cells. So whenever you're fasting, it's actually a great idea to continue to exercise. Go for a nice 30-minute brisk walk, and walking is going to be a really good way to start burning that fat for energy and starving the fat. So when you walk, when you exercise, you're burning fat, you're burning sugar.”
And, Don’t OvereatShutterstock
“The next big factor that I want you to really focus on is don't overeat. This is something that's very important. And the fact of the matter is, if you're eating good, healthy foods, as we talked about over here, you're going to be able to eat a lot of them and actually nourish your body correctly and feel fulfilled and satiated. However, if you're eating unhealthy foods, ones that are high in sugar and high in carbohydrates, you're not going to be able to eat as much of them, and you're always going to be hungry and left with cravings. And so we wanna always make sure we're eating those healthy foods to feel satisfied, but we also don't wanna be eating too much,” he says.
You Might Want to Count CaloriesShutterstock
He notes that you should pay attention to how many calories you're eating. “I'm not a big fan of tracking calories in the sense of watching them every day because it can be a little bit too much for the average person. It's a little bit overwhelming over time. However, it's always good to track your calories for a short period of time to truly understand how much your body needs as far as fuel goes because our bodies are amazing machines. They're designed actually to go through periods of starvation. So that's why when you overeat, your body stores all of that energy that you're eating that food as fat. So if we don't wanna put a bunch of food into fat storage, what we ultimately wanna do is not overeat,” he explains, suggesting using a calorie calculator to “figure out how many calories you need throughout the day.”
RELATED:I Tried the 75 Soft Challenge and Here's What Happened
You Can Put Yourself in a DeficitShutterstock
And lastly, “if you want even to push the fat burning a little bit further, you can put yourself into a calorie deficit,” he says. This could be “consuming about 500 calories less per day than what is required of your body that will actually help you lose weight.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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Christopher Roback
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Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.
Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.
Prioritize High-Intensity Interval Training (HIIT)
Shutterstock
Burns Fat in Less Time
HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.
Eat Protein at Every Meal to Boost Metabolism
Shutterstock
Supports Fat-Burning and Muscle Preservation
Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.
Incorporate Strength Training for Lasting Fat Loss
Shutterstock
Build Muscle to Burn More Calories
Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.
Reduce Refined Carbs to Prevent Fat Storage
Shutterstock
Control Blood Sugar and Insulin Spikes
Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.
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Practice Mindful Eating to Avoid Overeating
Shutterstock
Stay Aware of Hunger and Fullness Cues
Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.
Get 7–8 Hours of Quality Sleep Each Night
Shutterstock
Improves Fat-Burning Hormones
Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.
Drink Green Tea Daily to Boost Metabolism
Shutterstock
Catechins in Green Tea Enhance Fat Burning
Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.
RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat
Manage Stress Levels to Reduce Cortisol
Shutterstock
Lower Cortisol to Prevent Belly Fat Accumulation
Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
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        Shutterstock
    
By Leah GrothJun 23, 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 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Jared McDonald (@themetabolismreboot) is a health expert and influencer who specializes in helping women over 45 lose 20 to 35 pounds in just 6 weeks, via his unique method. In a viral video he reveals his top 4 recommendations for losing weight permanently and quickly. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics. 
You Can Lose Weight Fast and Keep It Off, He Says@themetabolismreboot4 things to lose weight quickly and permanently #menopause #metabolism #metabolismbooster #weightloss
He starts off by claiming that “the idea that you can't lose weight fast and keep it off permanently is completely false. Most of the clients we work with on average lose 20 to 45 pounds in six weeks, and we teach them how to eat treats and snacks and travel and go out to eat and not count calories and all that kind of stuff,” he says, adding that  “they can actually keep their weight off. They just eat real food. So it's very sustainable.” 
It Starts with StressShutterstock
“Now you have to realize that stress is the problem,” says McDonald. “Stress causes your body to store fat, right in your midsection.” He said that the “common approach to weight loss” of eating less and exercising more, “actually then stresses the body out more because your brain doesn't know how to differentiate between eating less and a famine and exercising, running from a tiger. And so we think we're doing something good, but it ends up stressing the body out. So we have to do things a little bit differently.”
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1. Stop Focusing on Weight LossShutterstock
“First thing to do is stop focusing on weight loss,” says McDonald. Instead, “you have to actually focus on getting healthy,” because “the things that you do to lose weight typically stress the body out more. But the things you do to get healthy will actually promote health and will allow you to lose the weight.” Collingwood “loves” this idea. “Focus on positive ‘I want to get healthier’ instead of just focusing on the number on the scale. It will reduce stress and pressure and have a positive vibe.  Focus on behaviors and the scale will eventually follow,” she says. 
2. Eat Real FoodShutterstock
Number two, “eat real food,” says McDonald, explaining that “fake food shakes and prepackaged meals” aren’t the solution. “Most of the time they actually cause more stress, they bring more toxins in,” he continues. “They actually make it worse. And so when we talk about stress, we have to talk about toxins and inflammation and blood sugars and cortisol and fake foods don't actually solve that. Also, they're not sustainable. You can't eat them forever and you can't feed your kids those things. So your first focus needs to be on nutrition through real food.” Collingwood agrees that “food first” is always good advice. “Eat as clean as possible but also be realistic about lifestyle and how much time you have for food prep.  Don’t beat yourself up if you need to rely on some convenience foods that are still nutritious and healthy,” she says. 
3. Stop Exercising for Weight LossShutterstock
His third suggestion is “you need to stop exercising for weight loss.” He explains that exercise is not bad, but if you are overweight or are over 40 and are hormonally changing, and try to exercise to lose weight, “it's only going to cause more stress on the body.” While “you might feel better, you might like it, you might get stronger, you might have a mental release and that's all good things, but that belly fat is going to stick around. Your number one focus shouldn't be on exercise to lose weight, it should be on nutrition and getting healthy. That's the key.” Keep exercising, but don’t have the focus be on weight loss, agrees Collingwood. “I do believe in moving your body and that we are more sedentary now as a population than we have ever been. Moving and exercise is key, but take the pressure off from weight loss to just moving to feel better and improve mood, loosen stiff joints, build muscle, etc.”
Related: How to Lose Weight Fast for a Special Occasion, According to an Expert
4. Drink WaterShutterstock
“Number four is that you do need to drink water,” says McDonald, explaining that “one of the first steps in metabolizing fat cells is called hydrolysis. So you need water to actually burn fat. And most of us are chronically dehydrated.” He adds that drinking water alone might not be enough.  “You have to actually replenish with electrolytes and minerals as well. So make sure you're getting a good balance of electrolytes with your water.” Collingwood agrees. “Water helps with digestion, temporary fullness, and really all body processes!”
💪🔥Body Booster: Stress isn’t just bad for your mental health, it can result in weight gain. A healthy diet and workout routine can help keep your hormones balanced and stress levels low. 
Nutrition & Diet
        10 Ways to Lose 20 Pounds Fast, According to a Nutritionist
    
Copyright Jenn Clayton Nutrition/YouTube/Shutterstock
By Leah GrothAug 25, 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 
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   FACT CHECKED BY
   Christopher Roback
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			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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Jenn Clayton is a Certified Weight Loss and Nutrition Coach and social media influencer. In her viral videos, she shares tips and tricks on how to lose weight — fast. “Today we're talking about how to lose 20 pounds as fast as possible,” she says in the clip. She also reveals that she lost “just under 140 pounds” by counting macros and calories. Here is exactly how she did it.
Lifestyle Changes Can Help You Lose Weight Fast and Keep It OffShutterstock
“Losing weight is challenging whether you're trying to lose five pounds or 20 pounds, and we know that steady weight loss keeps the weight off. Fast weight loss doesn't always keep the weight off long term, but there are definitely some healthy lifestyle changes that you can make while losing weight that will ensure that you do it quickly and keep it off long term,” says Jenn.
Set Realistic Expectations, Losing One to Two Pounds a WeekShutterstock
“The first thing we always wanna do when we're setting out to lose weight is set expectations that are safe and reasonable. Losing weight safely typically means about one to two pounds per week. So, anywhere from 52 to 104 pounds lost safely over the course of one year. A balanced, nutritious diet moving your body, this is how you're going to keep those 52 or 104 pounds off long term,” she says.
1. Count CaloriesShutterstock
“Tip number one to drop weight quickly is to count your calories,” says Jenn. “Basically, weight loss is going to occur when you take in less than you're putting out, whether that's in your day-to-day life exercise included, not exercise included because you don't have to exercise to lose weight. It's all about how many calories in versus calories out.”
Have Your Macros and Calories Done“The best way to know what your calorie consumption would be for steady weight loss is to have your personalized macros and calories done,” she says. “I follow my own macros and calories, and that's led to my almost 140-pound weight loss.”
2. Drink More WaterShutterstock
Number two is to drink more water. “Now, we hear this all the time: of course, drinking water is going to hydrate you. It's going to help with your hair, your skin, your nails, and just how you feel overall,” she says. “But drinking water actually has big benefits for weight loss.”
And, Swap It Out Sugary Drinks with ItShutterstock
“Part of the reason for this is you're going to be swapping beverages with calories for water, so things like alcohol, soda, pop juices, teas, energy drinks, swap those out for water that's going to save you calories. And remember we talked about calories and calories out, and it's going to hydrate. You flush everything out of your body, which leads to weight loss. The other great benefit of water is it's going to help you keep full. Water sits in your belly, takes up space in your belly, so it's going to help keep you fuller for longer,” she says.
3. Amp Up Your Protein IntakeShutterstock
“Number three, and this is probably the most important of all of this, and this is to increase your protein intake,” says Jenn. “Protein is king when it comes to weight loss. Again, your protein intake is going to vary from anybody else. The protein that you need every day is specialized for you, and that is part of that macro and calorie calculation.”
Protein Is Harder to Digest, So It Burns More Calories“Protein is the hardest macronutrient for your body to digest, so it's harder than carbs. It's harder than fat. And when our body is digesting protein, it's burning calories. The act of digesting food burns calories. So, if it takes longer to digest protein, we're going to burn more calories in the process. And I don't know about you, but burning calories just digesting my food sounds pretty good. Not to mention, protein will keep you fuller for longer and satisfied between meals. So make sure that protein is part of every meal and snack,” she says.
4. Reduce Refined CarbohydratesShutterstock
Number four is to reduce your refined carbohydrate intake. “Now, this doesn't mean eliminating carbs altogether or restricting carbs. We really want to focus on slow-digesting carbs. Those are going to be the carbs that have fiber,” she says.
Slow Digesting Carbs Should Be 80 Percent of Your Carb IntakeShutterstock
She recommends things like rolled oats, sprouted bread, and quinoa. “Those are slow-digesting carbs. They should make up about 80% of your carb intake, and then that other 20% sitting over here can be some of those fast-digesting carbs like rice cakes, chips, crackers, and cookies. Those types of things are okay to have in moderation. But if we reduce those processed carbs and really focus on unrefined slow digesting carbs, again, it will keep us fuller for longer, and it takes our body longer to digest, therefore burning more calories,” she says.
5. Lift WeightsShutterstock
Number five, start lifting weights. “I can't stress how important this is. Now, this doesn't mean that you have to go to the gym and do a 150-pound deadlift. You can actually focus on lightweights with high reps,” she suggests.
You Will Build Lean MuscleShutterstock
“This is going to build lean muscle. Lean muscle burns calories at rest. So the more lean muscle you have on your body, the more calories you're going to burn, doing absolutely nothing. So, sitting around watching TV, you're burning calories with that lean muscle, and the only way to build lean muscle is to lift weights. Not to mention, when we're experiencing a calorie deficit and we lose weight, remember that weight is made up of water, fat, and lean muscle. We're going to lose some of our lean muscle. So we want to make sure that we can maintain and build as much as possible while losing weight. And remember, the amount of lean muscle in our body decreases as we age. So lifting weights is even more important as we get older,” says Jenn.
6. Eat More FiberShutterstock
Number six, eat more fiber. This goes right along with eating more protein. It's going to help keep you fuller for longer. And when we have a higher protein diet, we can have issues going number two, and by eating enough fiber that's going to alleviate those issues.
Here Are Some Great SourcesShutterstock
She also points out that fiber fills you up. “Not to mention the benefits of keeping us full. Fruits, vegetables, whole grains, nuts, and seeds, these are all amazing sources of fiber,” she says.
7. Follow a Sleep ScheduleShutterstock
Number seven, follow a sleep schedule. “Sleep is so important for weight loss, maybe even as important as being in a calorie deficit. When we lack sleep, our body wants energy. The energy we would have gotten from getting enough sleep increases the cortisol levels in our body, which makes us crave foods that give us energy. And what are those foods? Fast digesting carbs, cakes, cookies, crackers, candy, sugar, things that give our body instant energy,” she says.
Practice Sleep Hygiene with These TipsShutterstock
“Some tips to improve your sleep are getting seven to eight hours of sleep each night, practicing a calming bedtime ritual before bed, such as reading or taking a relaxing shower, going to bed and waking up at the same time each day, even on the weekends,” she continues. “Limiting screen time before bed, minimizing your intake of caffeine and large meals before bed, and reducing sources of light noise. And lastly, keep the room where you sleep at a cool temperature. These are really, really important facets in getting in your sleep, which leads ultimately to faster weight loss.”
8. Set Goals and Stay AccountableShutterstock
Number eight, set a reasonable goal and stay accountable. “Consistency is key. Consistency over perfection,” she says. “Whatever goal you have for yourself, it should be reasonable, and it should keep you motivated. When I was in the bulk of my weight loss journey, I always had a goal of reaching the next weight decade, 190 pounds two, a hundred eighty-two, a hundred seventy. That was my goal.”
Reward YourselfShutterstock
“Every time I reached a new weight decade, I rewarded myself with something not related to food that helped keep me motivated, helped keep me accountable, and I was very consistent in not only the foods that I chose but also moving my body regularly,” she reveals. “Set realistic and small goals that eventually lead to a big goal because that's really what's going to keep you motivated. Consistency over perfection. That's the key to weight loss.”
9. Add Cardio to Your RoutineShutterstock
Number nine, add some cardio to your routine. “This doesn't mean you have to go to the gym and sweat it out for hours upon hours. You can do some simple cardio that's going to help burn extra calories and remember, calories in, calories out. That's how we lose weight.”
RELATED: 11 Signs Ozempic Is Not for You
Here Are Examples of Cardio to DoShutterstock
“Some great examples of cardio that you can add to your day are things like walking, running, jumping, rope, rowing, hiking, and biking. Maybe 20 minutes three times a week is a great place to start. Just moving our body overall not only helps with mobility, flexibility, maintaining lean muscle but also helps with weight loss,” she says.
10. Eat Slowly and MindfullyShutterstock
Number 10 is to eat slowly, is to eat slowly and mindfully. “Don't be distracted when you're eating. Turn off the tv, and put your phone away. Really focus on your food. Take small bites and chew them really well. I know that I'm a fast eater, so what works for me is setting my silverware down between bites. That way, I actually have to focus on chewing what's in my mouth, swallowing that, and then picking up my silverware again for the next bite. It's actually recommended to chew your food about 20 times before swallowing,” she says.
Eliminate DistractionsShutterstock
“Eliminating any distractions is going to lead to mindful eating, and you're going to enjoy your food. Eat it slower, which sends a signal from your stomach to your brain that you've consumed. Food keeps you full, you don't overeat, and it's a great way to really enjoy the amazing foods that you're eating,” she points out.
Losing 20 Pounds Is Stressful, But DoableShutterstock
“Losing 20 pounds or really losing any pounds is very, very stressful. It can be very frustrating, but there are some things that you can do in your day-to-day life that not only speed up your weight loss but help you keep it off long term,” she says at the end of the clip.
Talk to Your Doctor FirstShutterstock
“Make sure that you talk with your doctor before starting any new exercise routine. And remember consistency over perfection. We're not going to be perfect on our weight loss journey. Really, truly, 80% of eating on plan and 20% of eating off of plan are going to lead to amazing quick results with weight loss,” she continues.
RELATED: 5 Ways to Speed Up Your Metabolism
Be PatientFinally, be patient. “Patience is the key to determination and motivation. Remember, setting small goals that lead to a big goal will keep you motivated, get the weight off, and keep it off long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        3 Easy Steps That Will Help Anyone Lose Weight and Look Great
    
By Mark Dean EdwardsMay 18, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
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✓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.
What are my proven tips for achieving a dream body? As a Precision Nutrition certified coach and CrossFit L1 certified trainer, this is a question that I often see asked in online forums, and it engenders responses that run the whole gamut—from eating a vegan diet to going full carnivore. I’ll give you my top 3 tips that, if followed, will not only help anyone to lose weight but will also create a body that looks fit, strong, and healthy. The best part is, they are easily actionable with some guidance and a little motivation.
1. Reduce Calorie Intake
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First, we have to look at reducing calorie intake. I know that sounds like a no-brainer, but bear with me here. Everyone knows this, but it’s a proven fact that the vast majority of people who are trying to lose weight cannot maintain a caloric deficit followed by maintenance. So how are we going to do that?  It’s not as simple as just telling people to “eat less.” We need to make sure that the food we’re eating keeps us feeling satisfied for a longer period of time so that we can reduce or eliminate snacking, which is one of the primary drivers of weight gain. To address this, start each day with a protein-dense meal.  It doesn’t have to be a big, complicated breakfast. It could be something as simple as a couple of eggs, boiled or scrambled. “But I’m a breakfast skipper” I hear you say. Then make a simple protein shake in the morning. Take your time drinking it. It can even be taken with you on your commute.  Twenty five to thirty grams of protein in the morning will keep you feeling satiated so that mid-morning snacking is reduced or eliminated. And your body needs more protein if you want to sculpt that dream body. Protein is the magic bullet for losing weight and sparing muscle.
Related: #1 Dumbest Thing You Can Do to Lost Weight, According to Nutrition Expert (He Did It Too)
2. Don't Eat Four Hours Before Going to Sleep
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Next tip. We then address post-6pm eating. By getting adequate protein early on in the day, we’re set up to have our next 1 or 2 meals (lunch or dinner, or both) without feeling ravenous and without the between-meal snacks that I mentioned as being one of the obstacles to weight loss. So try to finish your last meal of the day at least 4 hours before you go to sleep for the night. This ensures that you have restful sleep (which in itself has been proven by numerous studies to increase weight loss success) without the sleep disturbances that come with going to bed right after eating.
Related: Woman Wows After Losing 30 Pounds in 3 Months By Eating Lunchables
3. Move Some Weight
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Last tip: Move some weight. I know, I know, we’ve all heard that you can go for an evening stroll or run 5k a day to lose weight. But sculpting a strong, healthy physique? Muscle mass has to be at least preserved, or better yet, increased. No, moving some weights in the gym is not going to give you a body like Arnold, ladies. That’s like saying going to the library 3 times a week is going to turn you into Albert Einstein. But putting in 3 one-hour sessions moving some weights, with a little HIIT (high-intensity interval training) thrown into the mix is going to burn fat, build muscle, and give you a body that the typical runner can be envious of. If you enjoyed this article don't miss I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.
💪🔥Body Booster: Start each day with a protein-dense meal. It could be something as simple as a couple of eggs, boiled or scrambled
Mark Edwards is a Precision Nutrition Level 1 Nutrition Coach, CrossFit Mobility Trainer & L2 at Minimalist Nutrition + Fitness
Nutrition & Diet
        3 Simple Tips to Burn More Fat on Ozempic and Mounjaro
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

            
                What Are Weight Loss Injections?
            
            
        These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                How These Medications Work
            
            
        ​Increased Hunger Throughout Your DayShutterstockThe science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

            
                Consider Potential Side Effects
            
            
        ​Potential Challenges to Watch ForShutterstockBefore starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

            
                Tip #1: Eliminate All Sodas and Sugary Drinks
            
            
        Shutterstock
Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

            
                Tip #2: Prioritize Lean Protein
            
            
        ​SalmonWhen your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.
RELATED:20 Possible Ozempic Side Effects

            
                Tip #3: Commit to Regular Exercise
            
            
        Simple Cardio Routines for Weight Loss in 60 DaysShutterstockNo weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

            
                Use Medications as a Starting Point for Lasting Change
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockThe true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Remember: It's About Long-Term Success
            
            
        ​Why Stopping MattersShutterstockWeight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes
    

        Copyright Clean & Delicious/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

            
                Cottage Cheese: The Versatile Protein Base
            
            
        Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

            
                Canned Salmon: Budget-Friendly Omega-3 Powerhouse
            
            
        Shutterstock
Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

            
                Tempeh: Plant-Based Protein with Texture
            
            
        ​Probiotic Foods: TempehShutterstockThis fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

            
                Lentils: Protein-Fiber Combo for Lasting Fullness
            
            
        ​LegumesShutterstockWith 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

            
                Chicken and Turkey Sausage: Lean Protein Made Convenient
            
            
        ​Sheet Pan DinnerShutterstockPre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

            
                Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes
            
            
        ​Greek Yogurt: High ProteinShutterstockThis creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Shrimp: Fast-Cooking Lean Protein
            
            
        ​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstockWith 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

            
                Ground Turkey: Versatile Protein for Meal Prep
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockThis poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

            
                Hemp Seeds: Small Seeds, Big Protein Impact
            
            
        ShutterstockDon't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

            
                Parmesan Cheese: Concentrated Flavor and Protein
            
            
        ​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstockThis aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

            
                Eggs and Egg Whites: The Complete Protein Package
            
            
        ShutterstockWith 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Ground Venison: Lean Red Meat Alternative
            
            
        Shutterstock
This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

            
                Last Word
            
            
        11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstockIncorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        She Lost Over 100 Pounds with These Low Carb Costco Meals
    

        Copyright Low Carb Love/YouTube
    
By Leah SuzanneApr 23, 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.
If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

            
                Birria
            
            
        “You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

            
                Chicken Tinga
            
            
        Instacart
Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

            
                Beef Kabobs
            
            
        Instacart
Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

            
                Kevin’s Chimichurri Beef
            
            
        Costco
Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

            
                Organic Broccoli Chicken Cheddar Stuffed Breast
            
            
        Costco
Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

            
                Fully Cooked Shrimp
            
            
        Instacart
“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

            
                Caesar Salad
            
            
        Instacart
Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

            
                Ready-to-Eat Poke
            
            
        Annasea
The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

            
                Egg Bites
            
            
        ​Kirkland Signature Sous Vide Egg BitesCopyright CostcoAnd for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.
So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” 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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