Skip to content
Nutrition & Diet
✓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.

This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

This trainer knows how to make it happen.

Ferozan Mast
By Ferozan MastAug 14, 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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Ryan_Fischer_ryanpfisch1
ryanfisch/Instagram
Ferozan Mast
By Ferozan MastAug 14, 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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Trainer Ryan Fischer (@ryanpfisch) is a seasoned expert in all things fitness, weight loss, and fat-burning. From cutting weight to building muscle, Fischer knows how to make the process go smoothly, with minimum discomfort, hunger, or stress. “I wanted to make sure that we had at least one video in here where we break down everything about nutrition because nutrition is gonna be the cornerstone of all the results that we get in our fitness journey,” he says. Here’s how much protein Fischer thinks you should eat every day to lose 10 pounds in 30 days, as well as other essential ways to lose weight and keep it off forever.

How Much Protein?

Fischer talks to a companion at the gym about exactly how much protein someone needs a day to lose 10 pounds in 30 days. “You should be eating your body weight in grams of protein per day,” she says. “So, for example, if I weigh 120 pounds, I should eat 120 grams of protein. At least. You should never go over your maintenance calories.”

Good Sleep

Rear View Of Young Man Stretching In Bed After Waking Up In The Morning, Unrecognizable Male Resting In Light Bedroom After Good Sleep, Looking At Window, Enjoying Start Of New Day, Copy SpaceShutterstock

Fischer’s friend emphasizes the importance of good sleep for weight loss. “I always recommend getting at least eight hours of sleep every single day. It's actually going to burn a ton of body fat, so stop doing extra cardio early in the morning and get your sleep.”

Daily Energy Expenditure (DEE)

young man using his cell phone while his chihuahua dog rests on his lapShutterstock

Fischer says the first step in losing weight is figuring out what your daily energy expenditure (DEE) is by using an online calculator. “So first and foremost, if you guys do not know your total daily energy expenditure, that is how many calories you need to consume not to lose weight or gain weight, just your basic maintenance calories, right?” he says. “So define your maintenance calories. What you're going to do is get something called your total daily energy expenditure.”

Calorie Needs

Close Up Of Woman Looking At Calorie Counting App On Mobile Phone At HomeShutterstock

Fischer says once you know what your daily calorie needs are, it’s time to make changes. “So let's just say, for example, you get 2,000 calories,” he says. “Once you get that 2000 calories, you're gonna have to see what kind of goals you have from here that you want to achieve, whether it's to cut, whether it's to maintain or it's to bulk. 'cause if you're gonna cut, we're gonna have to slash some calories down.”

Use An App

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Fischer says tracking your food is an integral part of weight loss. “Once we choose that goal, whether it's to cut, maintain, or bulk, we have to break down now the macros, which are fats, proteins, and carbs. And then we have to track it. So, to track your calories, I recommend either the MyFitnessPal app or the Macro Factor app. But here's what I like a lot about these apps: you can input your calories, or you can scan your calories.”

Ideal Macro Breakdown

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

Fischer has a macro breakdown he recommends for weight loss and satiety. “Essentially, if you wanted to cut, I'm a big fan of 40% carbs, 40% protein, and 20% fat,” he says. “And what this is going to do is having a higher protein intake; it's going to make you really, really full of the foods that you have. Because when you're cutting, you're going to be in a deficit. You're going to be cutting calories, so you're going to be under your maintenance calories. So when we're under our maintenance calories, we get super hungry.”

RELATED: 6 Best Exercises for Burning Fat

Learning Calories

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

Fischer says after a while, knowing the calorie count of food will become second nature. “After you guys do this for a few weeks, you'll just be able to be in automatic mode,” he says. “You'll start looking at things, and you'll be like banana, a hundred calories, apple, 80 calories. You're going to start looking at stuff, and you're going to know exactly how many calories they are right out the gate.”

Track Your Food For Two Weeks

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

Fischer recommends at least two weeks of tracking to get a solid understanding of how much you eat. “I know some of you guys might be like, well, what if I go out to eat? It's going to be a little bit harder. I definitely recommend not going out to eat just for two weeks. For me, in the worst-case scenario, at least do this Monday through Friday and then Saturday and Sunday if you want to go out to eat. Then, on Monday and Friday for the following week, track it all. So at least get a good 10 days of tracking in out of a 14-day period.”

Always Read the Label

Man shopping in supermarket while pushing shopping cartShutterstock

Fischer strongly encourages reading the labels on every single food item you buy. “Even when you go to the grocery store, you're gonna start to look at the back of stuff and be like, whoa, I want to stay away from that for sure,” he says. “A lot of sauces, a lot of mayos, and different types of things, you're gonna start to notice they have a lot of fat calories in them.”

Calories In Fat

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

Fischer says to be mindful of the calories in different macronutrients. “As we know here, fat is nine calories per gram, and then protein is four, and carbs are four. So, the more fat you eat, the more you can really start to rack up a lot of calories. It doesn't mean fats are bad; it just means that you can get a lot more calories from fat.”

RELATED: I Lost 135 Pounds by Eating More and Walking

Be Smart About Calories

Almonds pour from wood CupShutterstock

Fischer suggests being smart about how you use your calorie allowance. “If we think about this, if you have a handful of almonds, it doesn't really make you very full,” he says. “You don't really feel like I'm good, right? And you're getting a ton of calories. However, if you were to eat four ounces of chicken breast, that's still not even 180 calories, and you'd be way fuller, right? So there's a trade-off there.”

Take the Challenge

Fischer recommends taking the two-week tracking challenge and telling your friends for support. “I hope you guys all take the challenge and do a two-week tracking effort,” he says. “And if you do, make sure you guys tag me in all of your stuff on Instagram. Make sure you guys put it in the community and let everybody know that you're tracking your stuff and all the stuff that you're learning along the way.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteincardiocarbshealthy eatingwalkingweight loss

More For You

Nutrition & Diet

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

_lillie_kane9
Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
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.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?

Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Weight Loss Coach and Here Are 4 Ways You Can Lose 10 Pounds in 30 Days

soraya_project_s_lifestyle
project.s.lifestyle/TikTok
Leah Groth
By Leah GrothMay 15, 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.

Soraya is a certified maco nutrition and fat loss coach and TikTok influencer who uses the handle @project.s.lifestyle. Her goal is to help people get their “dream body” without “ditching” their favorite foods. In one of her many viral TikTok videos, she reveals “exactly what you should be doing every single day” to lose 10 pounds in 30 days.

1. 1. Walk 7,000 Steps or More Per Day

@project.s.lifestyle

How to lose 10 pounds in the next 30 days 🔥💪🏾 Head to the 🔗 in my bio for help 📲 #weightlosscoach #weightlossforwomen #weightlossformoms #weightlossforwomenover30 #greenscreenvideo #greenscreen

“The first thing you want to do is walk 7,000 steps or more every single day,” says Soraya. “A lot of people say 10,000 steps is the magic number, but really someone just made that up because 10 is a round number and it's easier to remember. In actuality, 7,000 is all you need. If you get in more than that, that's great, but 7,000 is the benchmark.”

2. Research Backs Up the Health Benefits of 10,000 Steps Per Day

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

A recent study from JAMA Network Open suggests that taking just 7,000 steps a day may significantly improve health outcomes, despite the widely promoted fitness goal of reaching 10,000 daily steps. The study, published this month in JAMA Network Open, found that middle-aged individuals who averaged at least 7,000 steps per day had a 50 to 70 percent lower risk of dying from any cause over the next ten years compared to those who took fewer steps. The reduced risk of premature death was observed across both genders and in both Black and white participants.

"We saw that you can get a lot of benefit from 7,000 steps," said Amanda Paluch, assistant professor of kinesiology at the University of Massachusetts Amherst and lead author of the study.

The findings suggest that while 10,000 steps remain a worthy goal, significant health benefits can be achieved with a more attainable daily step count of 7,000.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

3. 2. Follow the 80/20 Style of Eating

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

“Second thing is, you want 80% of your nutrition to be coming from whole foods and 20% fun food,” says Soraya. “Reason being, a lot of whole foods are high volume foods, meaning you can eat a lot of them for not a lot of calories.” She explains that this is a great way to ensure you're eating plenty of food while still being in a deficit. “And the reason I say 20% fun foods is because if you just eat whole foods, yes, sure, you probably won't be overeating as much, but at some point you're going to get cravings. You're going to binge and go right back. Chill habits, including fun foods, allow you to stay satisfied and consistent with the journey that you're on.”

4. Research Supports Small Splurges

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

While there is no specific study supporting the 80/20 diet, a 2014 study published in Obesity Facts found that small splurges won’t impact weight loss if you follow a healthy diet the majority of the time. It will also improve overall health and decrease risk for heart disease, high blood pressure, and cancer.

5. 3. Amp Up Your Protein Intake

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

Number three, “you want to make sure you're eating enough protein,” says Soraya. “I recommend going with 0.6 times your body weight to start.” For a 200 pound person, this would be aiming for 120 grams of protein. “This is because protein keeps you full longer than any other macronutrient. The longer you stay full, the less hungry you'll be. The more likely you can stay consistent with your nutrition habit,” she explains.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

6. Studies Find That Protein Helps You Lose Weight

Research supports Soraya’s claims. 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.

7. 4. Set Realistic Weight Loss Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

While Soraya’s tips will help you lose weight fast, “it's not realistic to lose that much on a month-to-month basis,” she admits. “A more realistic goal, if you're being pretty consistent with exercise nutrition, is to lose 0.5 to 0.7% of your body weight on a weekly basis. So say you're 200 pounds, that's about one to 1.5 pounds per week, which is about four to six pounds per month. That's more sustainable and that's more healthy,” she says.

Related: I Lost 88 Pounds With These 4 Simple Binge-Busting Tips That Worked

8. Other Experts Agree That Sustainable Weight Loss Trumps Crash Diets

Chris_McMahonChristopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, tells The Body Network that losing one-half to one pound per week is a sustainable approach to weight loss – and the numbers will add up fast. After three months a pound-per-week weight loss would equal 15 pounds. “Doing ultra restrictive diets, that's what doesn't work,” says McMahon. “And it's not that the diet itself doesn't work, you'll lose the weight. It's just you'll gain it back very fast.”

💪🔥Body Booster: For sustainable weight loss aim ose 0.5 to 0.7% of your body weight on a weekly basis. For a 200-pound person, this would be about one to 1.5 pounds per week, or four to six pounds per month.

Nutrition & Diet

This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Ryan_Fischer_ryanpfisch1
ryanfisch/Instagram
Ferozan Mast
By Ferozan MastAug 14, 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.
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.

Trainer Ryan Fischer (@ryanpfisch) is a seasoned expert in all things fitness, weight loss, and fat-burning. From cutting weight to building muscle, Fischer knows how to make the process go smoothly, with minimum discomfort, hunger, or stress. “I wanted to make sure that we had at least one video in here where we break down everything about nutrition because nutrition is gonna be the cornerstone of all the results that we get in our fitness journey,” he says. Here’s how much protein Fischer thinks you should eat every day to lose 10 pounds in 30 days, as well as other essential ways to lose weight and keep it off forever.

How Much Protein?

Fischer talks to a companion at the gym about exactly how much protein someone needs a day to lose 10 pounds in 30 days. “You should be eating your body weight in grams of protein per day,” she says. “So, for example, if I weigh 120 pounds, I should eat 120 grams of protein. At least. You should never go over your maintenance calories.”

Good Sleep

Rear View Of Young Man Stretching In Bed After Waking Up In The Morning, Unrecognizable Male Resting In Light Bedroom After Good Sleep, Looking At Window, Enjoying Start Of New Day, Copy SpaceShutterstock

Fischer’s friend emphasizes the importance of good sleep for weight loss. “I always recommend getting at least eight hours of sleep every single day. It's actually going to burn a ton of body fat, so stop doing extra cardio early in the morning and get your sleep.”

Daily Energy Expenditure (DEE)

young man using his cell phone while his chihuahua dog rests on his lapShutterstock

Fischer says the first step in losing weight is figuring out what your daily energy expenditure (DEE) is by using an online calculator. “So first and foremost, if you guys do not know your total daily energy expenditure, that is how many calories you need to consume not to lose weight or gain weight, just your basic maintenance calories, right?” he says. “So define your maintenance calories. What you're going to do is get something called your total daily energy expenditure.”

Calorie Needs

Close Up Of Woman Looking At Calorie Counting App On Mobile Phone At HomeShutterstock

Fischer says once you know what your daily calorie needs are, it’s time to make changes. “So let's just say, for example, you get 2,000 calories,” he says. “Once you get that 2000 calories, you're gonna have to see what kind of goals you have from here that you want to achieve, whether it's to cut, whether it's to maintain or it's to bulk. 'cause if you're gonna cut, we're gonna have to slash some calories down.”

Use An App

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Fischer says tracking your food is an integral part of weight loss. “Once we choose that goal, whether it's to cut, maintain, or bulk, we have to break down now the macros, which are fats, proteins, and carbs. And then we have to track it. So, to track your calories, I recommend either the MyFitnessPal app or the Macro Factor app. But here's what I like a lot about these apps: you can input your calories, or you can scan your calories.”

Ideal Macro Breakdown

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

Fischer has a macro breakdown he recommends for weight loss and satiety. “Essentially, if you wanted to cut, I'm a big fan of 40% carbs, 40% protein, and 20% fat,” he says. “And what this is going to do is having a higher protein intake; it's going to make you really, really full of the foods that you have. Because when you're cutting, you're going to be in a deficit. You're going to be cutting calories, so you're going to be under your maintenance calories. So when we're under our maintenance calories, we get super hungry.”

RELATED: 6 Best Exercises for Burning Fat

Learning Calories

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

Fischer says after a while, knowing the calorie count of food will become second nature. “After you guys do this for a few weeks, you'll just be able to be in automatic mode,” he says. “You'll start looking at things, and you'll be like banana, a hundred calories, apple, 80 calories. You're going to start looking at stuff, and you're going to know exactly how many calories they are right out the gate.”

Track Your Food For Two Weeks

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

Fischer recommends at least two weeks of tracking to get a solid understanding of how much you eat. “I know some of you guys might be like, well, what if I go out to eat? It's going to be a little bit harder. I definitely recommend not going out to eat just for two weeks. For me, in the worst-case scenario, at least do this Monday through Friday and then Saturday and Sunday if you want to go out to eat. Then, on Monday and Friday for the following week, track it all. So at least get a good 10 days of tracking in out of a 14-day period.”

Always Read the Label

Man shopping in supermarket while pushing shopping cartShutterstock

Fischer strongly encourages reading the labels on every single food item you buy. “Even when you go to the grocery store, you're gonna start to look at the back of stuff and be like, whoa, I want to stay away from that for sure,” he says. “A lot of sauces, a lot of mayos, and different types of things, you're gonna start to notice they have a lot of fat calories in them.”

Calories In Fat

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

Fischer says to be mindful of the calories in different macronutrients. “As we know here, fat is nine calories per gram, and then protein is four, and carbs are four. So, the more fat you eat, the more you can really start to rack up a lot of calories. It doesn't mean fats are bad; it just means that you can get a lot more calories from fat.”

RELATED: I Lost 135 Pounds by Eating More and Walking

Be Smart About Calories

Almonds pour from wood CupShutterstock

Fischer suggests being smart about how you use your calorie allowance. “If we think about this, if you have a handful of almonds, it doesn't really make you very full,” he says. “You don't really feel like I'm good, right? And you're getting a ton of calories. However, if you were to eat four ounces of chicken breast, that's still not even 180 calories, and you'd be way fuller, right? So there's a trade-off there.”

Take the Challenge

Fischer recommends taking the two-week tracking challenge and telling your friends for support. “I hope you guys all take the challenge and do a two-week tracking effort,” he says. “And if you do, make sure you guys tag me in all of your stuff on Instagram. Make sure you guys put it in the community and let everybody know that you're tracking your stuff and all the stuff that you're learning along the way.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The One Habit Worth Adopting to Transform Your Body, According to Weight Loss Champions

Woman,Stretching,Her,Arms,In,Bamboo,Garden
Shutterstock
Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Are you trying to lose weight? You have likely heard that weight loss is 80 percent diet and 20 percent exercise. Many people believe the key to slimming down is staying in a caloric deficit: Burning more calories than you consume. However, it is a lot more complicated than that. According to several weight loss warriors and experts, there is one habit that you can adopt that will totally transform your body — and Body Network has the answer.

Lacey Baier Lost 250 Pounds, and Protein Was Key

Lacey Baier (@LaceyBaier_) is a Sweet Pea chef and social media influencer who promotes a healthy "cleanish" lifestyle on her YouTube channel and is a weight loss warrior who lost over 250 pounds. In one YouTube video, she reveals her top hacks, and “getting enough protein” is on her list. “Having more protein in your diet is so important for fat loss,” she says, noting that it helps your muscles grow and helps burn fat, "especially in your abdomen, which is where a lot of people have that excess body fat because of that visceral fat."

Luisana Carrero Lost 28 Pounds in 4 Months and Says the Same

Luisana Carrero is a nutrition coach and social media influencer who lost 28 pounds in 4 months, stressing the importance of eating high-protein foods in one of her Instagram posts. “As a general guideline, if your goal is to lose fat, aim to consume .8-1.2g of protein per lb of target body weight a day,” she says.

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Another Expert, Katya Campbell, Agrees

Couple of Young Happy Travelers Hiking with Backpacks on the Beautiful Rocky Trail at Warm Summer Sunset. Family Travel and Adventure Concept.Shutterstock

Katya Campbell, GM/Fitness Director, Mountain Trek Health Reset Retreat agrees that adding protein to your diet is the top habit you should incorporate if you want to lose weight. “As we age, we begin to lose one of our body's most precious resources, our skeletal muscle. This incredible endocrine organ is what we call 'the organ of longevity,’” she says.

Protein Feeds Your Muscles

Grilled chicken breasts and vegetablesShutterstock

“Not only does having muscle make the body look more toned, but it burns more calories just keeping it alive. But we need to do something to build and maintain this incredible metabolic sink, and that is to feed it,” she says.

It Is Difficult for Your Body to Store Protein As Fat

Happy,Female,Diner,Savoring,Fresh,And,Tasty,Shrimp,,A,HighlightShutterstock

“Protein is the builder macro (the others being carbohydrates and fats). It is very difficult for your body to store protein as fat, and has the greatest satiety of all the macronutrients,” she continues.

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

It Has a High Thermic Effect

Young woman in kitchen. Beautiful woman making delicious food.Shutterstock

Another bonus of protein. “It also has the highest thermic effect of all the macros,” says Katya. This means “it burns more calories in the process of digestion and absorption of nutrients,” she explains.

Here’s How Much Protein You Need

Raw chicken breast on tray on white backgroundShutterstock

So how much protein is enough? “We recommend consuming at minimum .8 grams per pound of ideal body weight and ideally we target 1 gram per one pound of ideal body weight,” suggests Katya. “This means if we are 180 lbs, but according to our doctor our ideal weight is 140 lbs, we then eat 140 grams of protein per day. This will allow you to build your metabolic warehouse, feel full longer while doing it, and burn more calories just to digest it!”

Science Backs This Up

A female scientist controls the operation of devices for laboratory research. Modern laboratory technologiesShutterstock

What does science say about protein aiding in weight loss? 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.

Here Are Some Tips for Getting Enough Protein

Close-up Of Pen With Meal Plan FormShutterstock

In Carrero’s post she offers some tips on how to make sure you are eating enough protein.

  • Spend 5 mins in the morning planning what you’ll eat.
  • Cook protein in bulk to quickly put meals together in less than 5 mins.
  • Start your day with at least 30g protein, this helps control hunger levels, decrease cravings and it makes it easier to reach your protein goal.
  • Opt mainly for lean protein sources for higher volume, fewer calories and more protein per serving.

RELATED:9 Skincare Mistakes Aging You Prematurely

And, Here Are Some Food Recommendations

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

She also offered some high protein food suggestions in order to “140g of protein in a day and make fat loss easier.”

  • Non-Fat Plain Greek Yogurt: “I opt for plain greek yogurt for lower calories and more protein. 200g greek yogurt provides 22g of protein. I add stevia, peanut butter and frozen blueberries to mine, I eat that for dessert every night,” she says.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she explains.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she says.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs, or use it for my french toast or my pancakes,” she explains.
  • Fat Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits or add it to your salads,” she adds.

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

Nutrition & Diet

I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds 

Happy young woman on scales at home
Shutterstock
Leah Groth
By Leah GrothMay 21, 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.

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one clip, she offers three simple tips on losing weight. “Here's exactly what you need to do to lose your first 10 pounds,” she says in the video.

1. 30 Minutes of Exercise Per Day

@project.s.lifestyle

Lose your 1st 10 lbs #weightlossjourney #weightlosstips #weightlosscoach

“Number one, you want to get a 30 minute walk in every single day,” says Soraya, adding that “you can also do other types of movement” too. “So this can be a 30 minute dance workout, it can be a 30 minute YouTube workout video, it can be a 30 minute bike ride, whatever feels good for you” she continues. “But you want to make sure you're doing some type of light movement every single day for 30 minutes.”

2. Aim for 10,000 Steps for Weight Loss, Science Says

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

How long should you walk for if you want to lose weight? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Related: Woman Stuns Fans With Her Flat Belly After Losing 30 Pounds with These 5 Habits

3. Add Fiber to Your Diet

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

“Number two, instead of cutting out food, I want you to add one high fiber food to every single one of your meals,” says Soraya. “Some examples of high fiber foods are vegetables, fruits, whole wheat bread, whole wheat pasta, different things like that. So basically you want to focus on adding instead of subtracting.”

4. Also, Make Sure to Eat Enough Protein, Science Says

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Chris McMahon, a nutrition and fitness coach, agrees. He says to “make sure you're getting plenty of fiber,” says McMahon, as it is “connected to hunger and fullness.” However, you also need to eat enough protein. 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.

5. Hydrate

Woman drinking water in summer sunlightShutterstock

“Number three, you want to drink half your body weight and ounces of water. So if you weigh 200 pounds, you want to drink 100 ounces of water every day,” says Soraya.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

6. Here Is How Much Water You Should Drink, According to Science

Eight glasses of water a dayShutterstock

According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

💪🔥Body Booster: Adding fiber to your diet will promote digestion and also help you feel full faster.

Nutrition & Diet

10 Best Foods to Burn Fat

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

8 Foods to Avoid If You Want to Lose Weight After 50

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Leah Groth
By Leah GrothMar 27, 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.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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

Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

canned, tin, soupShutterstock

Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

chocolate ice cream- scooping ice creamShutterstock

Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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

Alcohol

Side view of young bartender pouring beer while standing at the bar counter. Warm pub atmosphere. Concept of beer drink, alcohol, brewery, pub atmosphere, tasteShutterstock

Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

3 Science-Based Tips for Building Muscle Without Fatigue

Dr. Shannon Ritchey dr.shannon.dpt
​Tip Three: Your Last Rep Should Take Longer
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you lift heavy weights and feel worn down after? According to an expert, you might need a little help. Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she reveals her efficient strategy for building muscle without fatigue. “I saw the best results when I stopped expecting every workout to be A+ or overly fatiguing. My motto: B+ and out the door gets you way further than A+ and not done. These three tips are based on the literature to continue to build muscle and strength but with less overall fatigue,” she writes.

Tip One: Go Heavier for a few sets.

Her first tip: “Go heavier for fewer sets,” she suggests. “The literature shows that heavy and light weights can build the same amount of muscle as long as you take each set close to failure. This means 6 heavy reps taken close to failure can build the same amount of muscle as 20 lighter reps. Heavier sets tend to be less overall fatiguing than lighter sets. This is a tool I’ve been using a lot during pregnancy. And it can shorten your workout!”

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

Tip Two: Ditch Drop Sets

Her second tip? “Ditch any drop sets,” she advises. “Drop sets are controversial these days, and we don’t use them as much as we used to. In general, the main lift is the highest bang for your buck. Focus on the main lift and skip drop sets if you’re struggling to show up to your workout. You’ll accumulate less fatigue yet still get high stimulus to your muscles.”

Tip Three: Do One Hard Set Per Muscle Group

Her last tip? “Do one hard set for each muscle group you’re working on that day, then skip to the cool-down. Even one set taken close to failure can at least maintain, if not build muscle,” she writes.

She Has Also Shared Tips to Know If You’re Lifting Heavy Enough

In another post, she divulged her insight into whether you are lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

How do you know if you are getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

The next sign? You need a break. “After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

Tip Three: Your Last Rep Should Take Longer

Her third tip? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she explains.

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

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.