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I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick

Learn how to eat more of the carb and still burn fat.

Leah Groth
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Joanna_Soh_Official60
Copyright joannasohofficial/Instagram
Leah Groth
By Leah GrothSep 08, 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
Nutrition & Diet

You don’t have to eliminate carbs to lose weight. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she reveals that rice is one of the secret ingredients that help her lose weight. “A lot of you have been requesting an updated video on what I eat in a day. So today, I'm going to share with you what I really eat in a day,” she said. One of the items on her menu? Rice, every single day.

Increasing Her Rice Intake Helped Her Reduce Body Fat

A bowl of cooked rice with a stew of soy meat and vegetables on a light gray background. vegan natural diet food. selective focus, horizontalShutterstock

“So guys, I do eat rice on a daily basis, and in fact, I've increased my rice intake. I'm also going to share with you how it has helped me to increase my workout performance, reduce my body fat, and also increase my lean muscle mass,” she says in the video.

Here Is Her Breakfast

“Nowadays, for breakfast, I won't force myself to eat breakfast. So, let's say if I'm not feeling hungry in the morning, then I won't have breakfast. However, if I know that I'll be having a busy day ahead and I need lots of energy, then I will make myself a really simple breakfast. I like to keep it simple and quick so that I will have two soft-boiled eggs with a piece of toast spread with peanut butter,” she said. “Prepping the eggs is really simple. I'll place two eggs in a pot and cover it with boiling water, and I will leave it for five to 10 minutes until it's done for those of you who are Malaysian or Singaporean, so you will know exactly what I mean.

Here Is Her Lunch

chef cooking salmon steaks in the kitchenShutterstock

She likes to cook her lunch in the morning, and her boyfriend helps her. “We're cooking pan-fried salmon with chicken breasts, served with white rice and stir-fried cabbage,” she says. She seasons her food with herbs and spices, as well as black pepper. “It's the best way to add flavors to your food without extra calories,” she notes. Her salmon is “about 120 grams after cooked,” and she eats a cup of rice. “I don't count my cabbage, to be honest. The more vegetables you have, the better,” she says.

RELATED:Top 15 Foods You Should Eat Every Day to Protect Your Liver

She Eat Rice at Both Lunch and Dinner

Jasmine rice cooking in electric rice cooker with steam on dark background. Soft Focus,Shutterstock

“I am going to cook enough rice for lunch and dinner. So usually, it's about two small cups, and that's about 300 grams of uncooked rice. So this is not just for me, but it's for me as well as my partner. Personally, I prefer basmati rice or jasmine rice. Make sure to rinse your rice,” she says. “I would consume about one small bowl of rice for lunch and another half to one bowl of rice for dinner, depending on how intense my workout is.”

Rice Gives Her More Energy for Her Workouts

Why did she amp up her rice intake? “Firstly, it builds me up for much longer, and it gives me a lot more energy during my workouts. That means I'm able to lift heavier and perform better. And as a result, I've seen improvement in terms of increasing my lean muscle mass as well as reducing my body fat because I don't crave as much anymore,” she says.

The White Rice Versus Brown Rice Debate

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

How about the white versus brown rice debate? “I prefer white rice because it's easy on my digestion, so it's easier for my body to digest,” she says. If I were to consume too much brown rice, it takes my body much longer to digest, and sometimes it can leave me feeling bloated,” she reveals.

Also, She Maintains She Is Eating Less Junk Food

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

“I've seen results over the past three months. I have more energy, I perform better, and most importantly, I am consuming less junk because I don't crave as much,” she says.

RELATED:I Lost 45 Pounds and Transformed My Dad Bod by Walking More and Lifting

Portion Size Is Key

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Bottom line? “Rice is not bad for you,” she says. “It's about understanding food portions. Yes, you can include rice in your daily diet, but you need to understand how much rice you need in order to lose weight, gain weight, or even help to improve your performance.

Here Is What She Has for Dinner

Roasted chicken with oranges ,rosemary and cranberries on a christmas table. Top view with copy space.Shutterstock

For dinner, she preps baked chicken and tilapia with vegetables, including Brussels sprouts, carrots, and onion, using cajun seasoning and olive oil, placing the ingredients on a baking tray in the oven. “I'm going to cover this with aluminum foil and place it in the oven to cook for about 40 minutes. Alright? And make sure to poke some holes for the heat to be released when the meat and vegetables are cooking.” She also uses the leftover rice from lunch to make fried rice for dinner.

RELATED:The Best Pre-Workout and Post-Work Meals for Burning Fat

She Snacks on Sweet Potato or Nuts

Pile of ripe walnuts background, Walnuts isolated on white background with clipping path, collection. Walnut nuts horizontal composition. Side view.Shutterstock

“As for snacks, I like to either have a small sweet potato or a handful of nuts. I love my nuts, so I will have this as my snack or sometimes even a protein shake right after my workout session as well.”

She Follows a Balanced Diet

“As you can see, I follow a balanced diet. This is about 40% carbs, 30% protein, and 30% of healthy fats,” she says. “As you guys can see, I don't restrict my diet. I aim to eat real food, wholesome food, and food that will really fill me up. And I am not afraid to eat rice. I do consume rice on a daily basis, so don't be afraid of rice.” Her main takeaway? “Most important is for you to understand your food portion and how much you need to maintain a healthy weight.” 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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Nutrition & Diet

I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick

Joanna_Soh_Official60
Copyright joannasohofficial/Instagram
Leah Groth
By Leah GrothSep 08, 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.

You don’t have to eliminate carbs to lose weight. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she reveals that rice is one of the secret ingredients that help her lose weight. “A lot of you have been requesting an updated video on what I eat in a day. So today, I'm going to share with you what I really eat in a day,” she said. One of the items on her menu? Rice, every single day.

Increasing Her Rice Intake Helped Her Reduce Body Fat

A bowl of cooked rice with a stew of soy meat and vegetables on a light gray background. vegan natural diet food. selective focus, horizontalShutterstock

“So guys, I do eat rice on a daily basis, and in fact, I've increased my rice intake. I'm also going to share with you how it has helped me to increase my workout performance, reduce my body fat, and also increase my lean muscle mass,” she says in the video.

Here Is Her Breakfast

“Nowadays, for breakfast, I won't force myself to eat breakfast. So, let's say if I'm not feeling hungry in the morning, then I won't have breakfast. However, if I know that I'll be having a busy day ahead and I need lots of energy, then I will make myself a really simple breakfast. I like to keep it simple and quick so that I will have two soft-boiled eggs with a piece of toast spread with peanut butter,” she said. “Prepping the eggs is really simple. I'll place two eggs in a pot and cover it with boiling water, and I will leave it for five to 10 minutes until it's done for those of you who are Malaysian or Singaporean, so you will know exactly what I mean.

Here Is Her Lunch

chef cooking salmon steaks in the kitchenShutterstock

She likes to cook her lunch in the morning, and her boyfriend helps her. “We're cooking pan-fried salmon with chicken breasts, served with white rice and stir-fried cabbage,” she says. She seasons her food with herbs and spices, as well as black pepper. “It's the best way to add flavors to your food without extra calories,” she notes. Her salmon is “about 120 grams after cooked,” and she eats a cup of rice. “I don't count my cabbage, to be honest. The more vegetables you have, the better,” she says.

RELATED:Top 15 Foods You Should Eat Every Day to Protect Your Liver

She Eat Rice at Both Lunch and Dinner

Jasmine rice cooking in electric rice cooker with steam on dark background. Soft Focus,Shutterstock

“I am going to cook enough rice for lunch and dinner. So usually, it's about two small cups, and that's about 300 grams of uncooked rice. So this is not just for me, but it's for me as well as my partner. Personally, I prefer basmati rice or jasmine rice. Make sure to rinse your rice,” she says. “I would consume about one small bowl of rice for lunch and another half to one bowl of rice for dinner, depending on how intense my workout is.”

Rice Gives Her More Energy for Her Workouts

Why did she amp up her rice intake? “Firstly, it builds me up for much longer, and it gives me a lot more energy during my workouts. That means I'm able to lift heavier and perform better. And as a result, I've seen improvement in terms of increasing my lean muscle mass as well as reducing my body fat because I don't crave as much anymore,” she says.

The White Rice Versus Brown Rice Debate

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

How about the white versus brown rice debate? “I prefer white rice because it's easy on my digestion, so it's easier for my body to digest,” she says. If I were to consume too much brown rice, it takes my body much longer to digest, and sometimes it can leave me feeling bloated,” she reveals.

Also, She Maintains She Is Eating Less Junk Food

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

“I've seen results over the past three months. I have more energy, I perform better, and most importantly, I am consuming less junk because I don't crave as much,” she says.

RELATED:I Lost 45 Pounds and Transformed My Dad Bod by Walking More and Lifting

Portion Size Is Key

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Bottom line? “Rice is not bad for you,” she says. “It's about understanding food portions. Yes, you can include rice in your daily diet, but you need to understand how much rice you need in order to lose weight, gain weight, or even help to improve your performance.

Here Is What She Has for Dinner

Roasted chicken with oranges ,rosemary and cranberries on a christmas table. Top view with copy space.Shutterstock

For dinner, she preps baked chicken and tilapia with vegetables, including Brussels sprouts, carrots, and onion, using cajun seasoning and olive oil, placing the ingredients on a baking tray in the oven. “I'm going to cover this with aluminum foil and place it in the oven to cook for about 40 minutes. Alright? And make sure to poke some holes for the heat to be released when the meat and vegetables are cooking.” She also uses the leftover rice from lunch to make fried rice for dinner.

RELATED:The Best Pre-Workout and Post-Work Meals for Burning Fat

She Snacks on Sweet Potato or Nuts

Pile of ripe walnuts background, Walnuts isolated on white background with clipping path, collection. Walnut nuts horizontal composition. Side view.Shutterstock

“As for snacks, I like to either have a small sweet potato or a handful of nuts. I love my nuts, so I will have this as my snack or sometimes even a protein shake right after my workout session as well.”

She Follows a Balanced Diet

“As you can see, I follow a balanced diet. This is about 40% carbs, 30% protein, and 30% of healthy fats,” she says. “As you guys can see, I don't restrict my diet. I aim to eat real food, wholesome food, and food that will really fill me up. And I am not afraid to eat rice. I do consume rice on a daily basis, so don't be afraid of rice.” Her main takeaway? “Most important is for you to understand your food portion and how much you need to maintain a healthy weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 40 Pounds Eating Rice, and Here Is How You Can Too 

Jada_digitaljada
digitaljada/TikTok
Leah Groth
By Leah GrothJun 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Jada (@digitaljada) is an Atlanta based content creator who regularly shares videos about her weight loss journey. In many of her viral videos, Jada reveals all the food hacks that allowed her to blast fat and lose 40 pounds without having to give up some of her favorite foods. She even reveals how she ate rice with almost every meal and still managed to lose weight. “Eat endless rice and still lose weight,” she says at the start of the clip. “I was trying to find ways to eat what I love, but make it stretch.”

She Eats Rice to Lose Weight

@digitaljada

eat endless rice on your weight loss journey #caloriedeficithack #rice #caldeficit #40poundsdown

Jada holds up a small serving of rice, explaining that “it’s not going to fill me up” so she is “going to show you ways to make rice stretch.” She explains that she is holding cauliflower rice in the other hand. “Now, of course, no, it's not the same as rice. Nothing's going to be the same as rice. A hack that I love is to add one serving of rice and add it to a vegetable,” she says.

But Mixes It with a Larger Serving of Cauliflower Rice

Jada_digitaljada3digitaljada/TikTok

Jada adds the small serving of rice to the bigger serving of cauliflower rice. “We just beefed it up so much by adding cauliflower, and I used the whole entire bag of cauliflower. Why? Because it's 20 calories per serving and there are like three servings per bag. So that's super low calorie, and of course you add as much or as little as you want. You still get your rice and you're going to be full,” she says.

Related: The Candy-Flavored Treat That Helped Me Lose 115 Pounds in 10 Months

Jada Also Makes Slaw Rice

Jada_digitaljada4digitaljada/TikTok

“Now this is my favorite hack. Coleslaw, coleslaw, coleslaw,” she continues. “If you want to use coleslaw, broccoli, slaw, whatever that stuff is, so low in calories, like 20 to 30 calories max per serving. With the serving of rice, I will add coleslaw,” she continues. “This is about 120, 130 grams of coleslaw, and it beefs it up so much. Look at this little container. Compared to this, how I stretched it, I love the cauliflower rice mix, but this is way better to me. “

She Sometimes Eats Rice Every Single Day

Jada_digitaljada2digitaljada/TikTok

“During my weight loss journey, I had phases where I just wanted rice every single day, and that's okay. I just had to make it work and make it stretch. We know rice is so high in calories, so I would literally be going through bags of coleslaw. I would be getting bags of coleslaw every day to make a lot of meals stretch, not just with rice, and I pair it with a low calorie teriyaki sauce. This is the biggest hack,” she concludes.

Related: 15 Tips for Building a Core of Steel

Jada Also Swapped Spaghetti Squash for Pasta

@digitaljada

pasta is why i gained so much weight #pastaforweightloss #40poundsdown #pastazero #caloriedeficitpasta #edamamepasta

In another video, she reveals another hack. She says that prior to dieting, pasta caused her to pack on the pounds. However, she discovered spaghetti squash and it was a game-changer. “This is an amazing substitute for pasta. It's a vegetable, is really good for you, it's high in fiber,” and “the texture of the noodles is perfect,” she says. She makes it with all the same pasta sauces she loves, including a healthy version of Alfredo.

An RDN Approves

Tara_Collingwood2Diet Diva/Facebook

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally onboard with this rice hack. “You still get the taste of the regular rice but cut the calories in half or more depending on the ratio of rice to cauliflower rice,” she says. “Cauliflower is VERY low in calories and when it is ‘riced’ to make it into small pieces the size of rice, it is an easy mix-in. Cauliflower is also very bland, just like rice. So you can easily mix it in without major change in taste.” She also recommends sauteing it to “crisp it up a bit” because it can get watery.

Related: How to Lose 15 Pounds of Fat in 3 Weeks, According to Weight Loss Expert

Cabbage and Spaghetti Squash Offer Lots of Health Benefits

A Close Up Glimpse of the Farmer Weathered Hands, Tenderly Holding a Freshly Harvested Cabbage in the Rural Farmland. Harvest Time Close Up Farmer Hands Holding Fresh CabbageShutterstock

“Cabbage (coleslaw) is another fabulous food that is rich in antioxidants and fiber. Lots of crunch, too!” adds Collingwood. “I love spaghetti squash and find that it goes really well with traditional pasta sauces like marinara or even an Alfredo. You can also pair it with a healthy protein source of a nice well-rounded meal. Spaghetti squash is very low in calories but you still get the feel of eating spaghetti.”

💪🔥Body Booster: A great hack to enjoy the foods you love – like rice – is eating a smaller portion size and mixing with a healthier alternative.

Nutrition & Diet

This Mom Lost 135 Pounds Without Exercise and These Are the Foods She Cut Out

Mayra_Wendolyne_LowCarbLove1
low.carb.love/Instagram
Leah Groth
By Leah GrothOct 28, 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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✓Evidence-Based

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

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

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

Are you trying to lose weight, but no matter what you do, the pounds aren’t coming off? Mayra (LowCarbLove) is a mother and influencer who lost over 135 pounds “naturally through low carb and keto and has been maintaining this weight ever since,” she reveals in her YouTube bio. In one of her viral videos, she reveals the number one reason why you can’t lose weight and also offers tips on how to get your diet going.

“Today, we're gonna be talking about reasons why you may not be losing weight. Now, for those of you who don't know, I've lost over a hundred pounds, and I have been maintaining my weight for over 15 years now. So I kind of know what I'm talking about,” she says. “If you're not currently losing weight, there might be a few reasons. And so I'm gonna go over them with you.”

Assess the Problem

“Throughout my journey, there have been times where I'm literally just not losing weight, and I'm like, what is going on? And so then when I sit down, and I really see, okay, what am I doing? What's going on? I always find the problem,” Mayra says in her post.

Avoid Drinking Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.Shutterstock

“One thing that I feel is that it's become super trendy and super popular to carry around a Starbucks drink,” she says. “I think drinking your calories is one of the worst things you can do.” She notes that some drinks have over 600 calories, which equates to sometimes two meals. “I would say if you're gonna do a coffee, it should be for sure under 150 calories because you could definitely be using those calories to fuel and nourish your body.” There are other drinks to look out for. “Sodas are also horrible,” she says, and juices. “So a lot of people confuse juices. They think, oh, juices are super healthy, and even though our fruits are natural and come with natural sugar, sugars are still not good for you,” she says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Avoid Sugar, Because It Spikes Your Insulin

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

“Sugar, no matter what, even if you're not living a low-carb lifestyle, you just don't want to put a ton of sugar into your body because it spikes your insulin,” she says. “When you spike your insulin, it is impossible for you to be burning fat. Like there is just no way in order for you to burn fat, especially on your body, your insulin has to be down low, where it's almost at a fasted state.”

Avoiding Carbs Also Keeps Insulin Low

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“That's why when you keep your diet really, really low carb, low carbs means your insulin is very low. With the keto diet, that's the reason why you produce ketones, because when you're doing a keto diet, your insulin is super, super low. So even if you don't do keto if you are trying to lose weight, you just wanna try to keep your sugar and your carbs as low as possible,” she says.

If You Eat Lots of Carbs, Make Sure to Exercise More

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

“Another reason that you might not be losing weight is the carbs. So again, it gets down to the insulin. When you are eating a lot of carbs, what's happening is your body is running on glucose. So, even if you're having really healthy carbs, it just really depends on your goals. If you want to have a really high-carb diet, then you definitely wanna make sure you are getting your butt into the gym because carbs are gonna help you. If you're really lifting and you're trying to build mass, it doesn't mean you're trying to build fat or get bigger. It just means you can actually bulk up,” she says.

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

Stick to Whole Carbs

fresh sweet potatoes on a dark rustic background.Shutterstock

The type of carbs you eat matters. “I can have sweet potatoes, and I can have potatoes and squash, and I'm not going to gain any weight. It's definitely when I start to eat the carbs from chips and cookies, and even though they're low-carb chips, cookies, ice cream, all of that, you need to eliminate it if you're trying to lose weight. And that is just the bottom line,” she says.

Avoid Processed Carbohydrates

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

“You just need to be careful with the processed carbs. And that is a very huge, huge difference. So many people think carbs are carbs, and yes, they are, but your body does not process them the same. If you're gonna be eating carbs, you just want to make sure that they're not processed. You want to make sure that you are having a single ingredient of carbohydrates, like sweet potato, like squash,” she says.

Reduce Fruit Intake for Weight Loss

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

And, while she loves fruit, “I love grapes and cherries and papaya, and I love it and watermelon, and I have it, but it depends on my goal,” she says. “This summer, I ate a lot of fruit, and now I have a mission, I have a goal, and I'm gonna reach it. I've just eliminated fruit from my diet.”

These Are Short-Term Sacrifices for Long-Term Benefits

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“I want you to remember that these are short-term sacrifices for long-term benefits. And that's just how life works. Sometimes, you just have to sacrifice certain things for a short term, but you're gonna reap the benefits in the end. This is not like a forever thing. And I think when you keep that in mind, and you're like, okay, this is just short term because I have a goal, and I wanna reach it, so this is what I'm going to do.”

RELATED: Trainer Dropped 45 Pounds After Stopping These 5 Daily Self-Talk Habits

You Have to Be in a Calorie Deficit to Lose Weight

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

“The last thing that I feel is probably the most important thing,” she says, “is a calorie surplus. I'm sure you've heard it time and time again, like calories in versus calories out. I don't truly believe that is a hundred percent true. But I will say, just to kind of wrap this up, I think that if you are in a calorie surplus, you are not going to see that scale move.” However, you can sculpt your body and lose fat. “In order to see the scale move down, you have to be in a calorie deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day

Sydney St-Aubin
Copyright sydneystaubin/Instagram
Alek Korab
By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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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.

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.

"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

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

I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

My Dinner

Hummus with olive oil, paprika, lemon and pita breadShutterstock

"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

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"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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

Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

Young athletic woman drinking water in gym.Shutterstock

"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

I Lost 40 Pounds in 5 Months on "Volume Eating" Diet, Says Influencer

Nour_T_nourrtann-
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Leah Groth
By Leah GrothJun 09, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Nour T (@nourrtann) is a social media influencer who shares videos about everything from skincare tips to diet and fitness hacks. In fact, she regularly shares about how she lost a whopping 40 pounds in just 5 months. In one of her viral videos Nour reveals that one diet hack in particular has been instrumental in her weight loss journey. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian weighs in.

There Is “One Sustainable” Way to Lose Weight

@nourrtann

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

“I'm telling you guys, there is only one thing, one sustainable, realistic thing that actually works when it comes to losing weight and getting to your goals. I worked in a gym for five years, so I tried everything you can think of,” says Nour. “I'm also someone who lost 40 pounds in less than five months, and I've seen people who have tried anything you could think of.”

Calorie Reduction Helps You Lose Weight

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.” Collingwood agrees. “Yes, diets just trick you into eating fewer calories. When you reduce calories to burn more than you are taking in, you will lose weight!”

Related: Kim Kardashian's Trainer Flaunts Washboard Abs in Mirror Selfie. Here's Everything She Eats in a Day.

But the Technique of “Volume Eating” Is the Most Sustainable

Fitness,Breakfast,running,healthy,eating,saladShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. Collingwood agrees that no one likes to eat like a mouse, and “if your eyes can see a larger amount of food, it tells the brain that you are getting a decent portion and that it should feel full.”

You Eat Large Amounts of Low-Calorie Foods

Tara_Collingwood2Diet Diva/Facebook

“You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. “Low-calorie foods tend to have higher water content (fruits and veggies) and also fiber to keep you full longer. You can eat more volume and fill up without contributing a lot of calories,” explains Collingwood.

Related: The #1 Right Way to Lose Lower Stomach Fat

You Eat Half a Portion of Rice or Noodles and the Other Half, a Veggie

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

Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half and you're allowing yourself to eat much more vegetables, which are good for you,” she says. “Using cauliflower rice and zucchini noodles in place of all or some of the starchy counterparts can definitely reduce calories and boost nutritional value,” agrees Collingwood.

Or, Make Half the Eggs and Add Lots of Veggies

Fresh chicken eggsShutterstock

“Another example is, let's say you're having eggs for breakfast, you would just add a bunch of chopped vegetables into the scramble mix. Now you're eating so much more, but you added no calories to your meal,” she says. “Adding veggies to your eggs will definitely boost the nutritional content, fiber content and volume by a lot. Your eyes will see a big plate of food but the calories won’t be too high,” Collingwood adds.

Related: 15 Foods That Fight Fat

She Says It Will Help You “Get to Your Goals” Faster

Nour_T_nourrtann2nourrtann/Instagram

“I'm telling you, start volume eating. If you practice volume eating, you will get to your goals without all the added stress, and it's a way that you should want to and can eat for the rest of your life. Yes, all these other things might work and they might work fast, but I've been there and they're not realistic. You'll gain the weight back and you'll just do it all over again. It's unhealthy, it's unrealistic, and it's dumb,” Nour concludes. “Portion size is the problem for many people but they don’t want to eat small portions because they think they won’t be full or will feel deprived. When you can eat a full plate of food, you feel better. When that full plate is mostly veggies, you can feel good about that and still lose weight!” says Collingwood.

💪🔥Body Booster: Volume eating is a great tactic: You get to eat some of your favorite foods paired with some healthier alternatives, allowing you to lose weight while staying satiated.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
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Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

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

The Right Motivation Makes All the Difference

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

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

Health Benefits Show Up Quickly

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

Feeling Good Trumps Looking Good

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

Body Image Issues Can Actually Increase

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

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

The Mental Game Gets Tougher

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

Don't Be Afraid to Use All Your Resources

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

Strategic Indulgence Works Best

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

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

Variety Prevents Burnout

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

Try One New Thing Weekly

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

The Scale Doesn't Tell the Whole Story

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

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

Progress Photos Tell a Better Story

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

Embrace Multiple Ways to Measure Success

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

Final Word

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

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

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

Method 1

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

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

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

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

Method 4

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

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

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

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

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

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

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

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

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

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

Wild Caught Salmon

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

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

Fairlife Nutrition Plan Chocolate Protein Shake

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

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

Organic Meat

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

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

Kevin’s Natural Foods Cilantro Lime Chicken

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

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

Yasso Cookies n’ Cream Greek Yogurt Bars

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

Poppi Prebiotic Soda

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

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

Mush Overnight Oats

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

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

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

Tru Grill Grilled Chicken Strips

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

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

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