Reverse Your Risk of Diabetes with These Simple Dietary Changes

She Ate

The first thing she did? She ate. “Stop skipping breakfast and everything after! Focus on protein and hitting those goals at every meal. I learned that filling our bodies with Whole Foods and not processed crap- truly made a difference. I learned that it isn’t in restriction, it’s in nourishment. Food = fuel and ABS are built in your kitchen,” she says.

She Lifted Weights

Next, she lifted weights. “You have to not be being afraid of lifting weights. I started to focus on different exercises for 30 min 3x a week- master those. Women who know that they will not get bulky by lifting weights,” she writes.

She Walked with a Weighted Vest

The final habit that helped her get flat abs was walking. “10k steps in a weighted vest, daily,” she writes. “Walk walk walk. It’s so underrated! Try to hit 10k steps a day, and atleast half with the vest on. Increase your step goal each month. I now average 18-22k steps. Stick with the plan, not your mood and create a habit of going to walk everyday. Get some sun in your face.”

Gina Knows the Belly “Hang” Well After 7 Kids

In another post she reveals one exercise she does to tighten her midsection. “As a c section mother and mother of 7- I know the hang. 🤪 after losing 50 pounds I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “FUPA"

“FUPA" refers to the accumulation of fat around the mons pubis,” she continues. And, it’s not just women who experience it — so do men!

She Tightened Hers with This Move

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says about the move, which she demonstrates in the video. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Amp Up Your Fiber Intake

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages in her video. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

-- Start your day with a full glass of water.
-- Drink water before main meals.
-- Keep a water bottle handy during workouts.
-- Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

"Get Lean” Grilled Cheese and Tomato Soup

Pasternak has taken a high-calorie favorite and given it a protein-packed twist. His “Get Lean” grilled cheese with tomato soup. “Nothing says childhood to me like an gooey gooey cheesy grilled cheese sandwich dipped in a tangy tomato soup,” he writes in the post. “But this tomato soup, grilled cheese combo, is not what you think. At less than 500 cal per serving, and a whopping 36 g of protein, this is actually a meal you can eat when you’re trying to get lean, and stay lean.” To make it add 2 cups bone broth, 4 cups tomato soup, and one can of garbanzo beans, drained, to a blender. “Blend until smooth, then heat in a saucepan,” he says. As for the grilled cheese, he warms up 45 calorie bread in the toaster then adds two slices of low-calorie cheddar. He places the sandwich in the air fryer for 5 minutes at medium heat.

Lean, Green Body Reset Soup

Next up is his lean, green, body-reset soup. “When my clients have a nude scene in a film, or are heading on, vacation will be wearing bathing suits on a beach, they want to feel their best. Sometimes, simplifying a short nutrition plan, makes things a lot easier easier for them. Using one meal as your daily anchor, that stays the same every day. I use this vegetable soup recipe as my lunch or dinner for one whole week, and then add some flexibility with the other meals. It’s not really cutting or restricting your calories, too much, it’s more about creating simplification, and a very easy recipe that will keep you full for a big chunk of the day,” he says. To make it, blend together the following and heat up. “Also, this soup has approximately 42 g of protein… If you have 1/3 as a portion, you’re most of the way there for protein requirements. Some people, with larger protein requirements, might have a little bit of grilled fish, chicken, or even a dollop of Greek yogurt on the side,” he says.

5 cups of broccoli, steamed

2 cups of broccoli water that was used to steam broccoli

One vegetable bouillon cube

One can of chickpeas

One avocado

Body Reset White Soup

Next up, his Body Reset white soup, “full of vegetables, loaded with fiber, full of quality, protein, and full of healthy fat,” he says. “Start off by slicing a whole white cauliflower, a quarter of a white onion, and a small bit of garlic. (I tried with shallots, but white onion works better here ) Place on a baking tray. Drizzle with olive oil and bake for 375 to 400°F, Fahrenheit for approximately 35 to 45 minutes. Poor at least 4 cups of chicken bone broth in a blender, then add all of the roasted vegetables, and one can of white beans. Any bean will work, but I’m staying with the white theme. Blend silky, smooth, and serve with a little shredded Parmesan on top. This makes anywhere from 4 to 6 servings,” he says.

Body Reset Red Soup

“If you liked my green soup, you’re going to love my GET LEAN Body Reset Red Soup!!” he says in another post. “Place six carrots, six tomatoes, two red peppers, and garlic and shallots to your liking. Drizzle with olive oil and roast at 400° for 35 to 45 minutes. Pour, 2 to 3 cups of chicken broth in a blender, then add all the roasted vegetables and one can of kidney beans ( any bean will work, but I wanted to stay with the red theme). I’ve tried this recipe before using a little bit of tomato paste to add thickness and sweetness, but it really doesn’t need it. Blend on high for approximately two minutes until silky smooth. Because of chicken broth and beans, the whole picture has approximately 55g of protein (even more if you use 3 cups of chicken broth).

So delicious, so silky, smooth, and so incredibly filling. The soup is a great tool when you’re trying to eat a little cleaner and possibly calorie reduce. Because the soup is so filling, it helps with curbing your appetite for several hours after,” he writes. “Warning, do not drink this whole recipe as one serving. Rather, this makes 4 to 8 servings, depending on how big or small you like your servings.”

Magical Mushroom Soup

He also shared a recipe for his magical mushroom soup. “As someone whos not a big fan of Mushrooms, I somehow have fallen in love with this mushroom soup. It is so simple to make and so incredibly delicious,” he says. “On a baking tray place 30 to 40 white mushrooms, you can really use any mushrooms, 1/2 white onion, 2 cloves garlic. Sprinkle some fresh thyme on top and drizzle some olive oil. Place in the oven at 400° for 30 minutes. Remove items from oven and place in blender. Add 3 to 4 cups of beef bone broth. Blend well for two minutes until silky smooth,” he instructs. “I like to serve with a little shredded Parmesan on top. This recipe is very low in calories and gets a decent source of protein from the broth. If you want to get even more protein, you can blend some tofu in seamlessly.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.