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She Finally Lost Weight After She Stopped Making These Restaurant Mistakes

You can eat out and still lose weight

Melissa_Fit_Mission_Nutrition1
A Nutrition Coach Reveals 7 Fat Loss Mistakes That Keep Women From Losing a Pant Size in 6 Weeks
Copyright fitmission.nutrition/Instagram

Are you eating healthy most of the time but still not losing weight? The few times you dine out could be responsible for this. Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a new social media post she discusses how making a few dining out faux pas can really derail your diet. “When I stopped making these restaurant mistakes, I started losing weight,” she writes in the post. “You can lose weight eating the foods you love & dining out!”


Mistake 1: Saving Up Calories for Dinner.

Salmon steak fillet with grainy mustard and spinach. Lunch in a restaurant, a woman eats delicious and healthy food. Restaurant menu, a series of photos of different dishesShutterstock

Do you overeat because you are starving? “If you go to a restaurant starving b/c you didn’t eat much all day, you will make less healthy choices once the smells & sights of food cloud your starving mind!” she says.

What To Do Instead

Outdoor restaurant at the beach. Table setting at tropical beach restaurant. Led light candles and wooden tables, chairs under beautiful sunset sky, sea view. Luxury hotel or resort restaurantShutterstock

You can still eat out without doing this. “Instead, just eat normally, maybe a tad lighter on carbs or fat than usual, but go to the restaurant w/ your usual pre-meal appetite to make better choices!!” she says.

Mistake 2: Starting with a Cocktail

drink colorful cocktail in party on cruise,cocktailShutterstock

Are you drinking your calories before dinner? “If you start with a cocktail you’ll likely drink more due to initial thirst & take in more liquid calories,” she says.

What To Do Instead

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

“Instead always start w/drinking at least 1 big glass of water, then you’ll be hydrated & your thirst quenched FIRST...if you still want a drink you won’t drink as much & 1/2 the time you’ll skip it,” she says.

Mistake 3: Not Customizing Your Meal

close up of woman finger with menu choosing dishes at restaurant​Creating a Sustainable RoutineShutterstock

“Not sharing preferences w/ restaurants to alter the meal to make healthier choices” is her third mistake. “If you just order right off the menu, restaurant food is much higher in calories due to things like added sauces, dressings, even butter added to the bun!” she writes.

What To Do Instead

Professional senior male waiter presents a dish to a smiling young couple during a romantic dinner

Shutterstock

“Instead, explain what modifications you want to reduce calories,” she suggests. “Ask for dressings & sauces on the side, or no butter on your bun or even veggies steamed vs sautéd. You’ll keep all the flavor for less calories!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Mistake 4: Cleaning Your Plate

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

You don’t need to clean your plate. “Thinking b/c I paid for it, I have to eat it all or more than usual,” she says. “If you have this “I can’t waste it” mentality, remember you’re actually wasting it whether it goes in your body or the trash if you truly don’t need it!”

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

What To Do Instead

Man eats, eatingShutterstock

“Instead, STOP when 80% full & put your utensils down for a min or 2. Then, decide if you truly WANT more. If not, feel empowered that you ate what you needed & your body is healthier for stopping there,” she suggests. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Melissa_Fit_Mission_Nutrition1
A Nutrition Coach Reveals 7 Fat Loss Mistakes That Keep Women From Losing a Pant Size in 6 Weeks
Copyright fitmission.nutrition/Instagram

Are you eating healthy most of the time but still not losing weight? The few times you dine out could be responsible for this. Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a new social media post she discusses how making a few dining out faux pas can really derail your diet. “When I stopped making these restaurant mistakes, I started losing weight,” she writes in the post. “You can lose weight eating the foods you love & dining out!”

Mistake 1: Saving Up Calories for Dinner.

Salmon steak fillet with grainy mustard and spinach. Lunch in a restaurant, a woman eats delicious and healthy food. Restaurant menu, a series of photos of different dishesShutterstock

Do you overeat because you are starving? “If you go to a restaurant starving b/c you didn’t eat much all day, you will make less healthy choices once the smells & sights of food cloud your starving mind!” she says.

What To Do Instead

Outdoor restaurant at the beach. Table setting at tropical beach restaurant. Led light candles and wooden tables, chairs under beautiful sunset sky, sea view. Luxury hotel or resort restaurantShutterstock

You can still eat out without doing this. “Instead, just eat normally, maybe a tad lighter on carbs or fat than usual, but go to the restaurant w/ your usual pre-meal appetite to make better choices!!” she says.

Mistake 2: Starting with a Cocktail

drink colorful cocktail in party on cruise,cocktailShutterstock

Are you drinking your calories before dinner? “If you start with a cocktail you’ll likely drink more due to initial thirst & take in more liquid calories,” she says.

What To Do Instead

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

“Instead always start w/drinking at least 1 big glass of water, then you’ll be hydrated & your thirst quenched FIRST...if you still want a drink you won’t drink as much & 1/2 the time you’ll skip it,” she says.

Mistake 3: Not Customizing Your Meal

close up of woman finger with menu choosing dishes at restaurant​Creating a Sustainable RoutineShutterstock

“Not sharing preferences w/ restaurants to alter the meal to make healthier choices” is her third mistake. “If you just order right off the menu, restaurant food is much higher in calories due to things like added sauces, dressings, even butter added to the bun!” she writes.

What To Do Instead

Professional senior male waiter presents a dish to a smiling young couple during a romantic dinner

Shutterstock

“Instead, explain what modifications you want to reduce calories,” she suggests. “Ask for dressings & sauces on the side, or no butter on your bun or even veggies steamed vs sautéd. You’ll keep all the flavor for less calories!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Mistake 4: Cleaning Your Plate

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

You don’t need to clean your plate. “Thinking b/c I paid for it, I have to eat it all or more than usual,” she says. “If you have this “I can’t waste it” mentality, remember you’re actually wasting it whether it goes in your body or the trash if you truly don’t need it!”

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

What To Do Instead

Man eats, eatingShutterstock

“Instead, STOP when 80% full & put your utensils down for a min or 2. Then, decide if you truly WANT more. If not, feel empowered that you ate what you needed & your body is healthier for stopping there,” she suggests. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ruth_Soukup8
Copyright ruthsoukup/Instagram
Evidence-Based

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

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

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

Are you struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.


She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand “The Science of Weight Loss”

“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” she writes. 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.

RELATED: Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

She Switched From Cardio to Strength Training

She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

She Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Nikki (@nikkigetsfit) is a weight loss influencer and YouTuber who shares about her health journey via social media outlets. In a recent viral video, the weight loss warrior, who shed unwanted weight with the help of WW, reveals that ditching a few bad habits was instrumental in her success. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. She Reveals That She Lost 70 Pounds with Weight Watchers

In the video Nkki reveals that she lost 70 pounds and has “maintained that loss now for another two years.” She says that a few things that she stopped doing at the start of her journey helped her succeed. “I've struggled with my weight my entire life and it's been something that I never thought I could do. It's something that I've wanted to do and just focus on my health and nutrition, and I've always loved cooking and everything, but it's something I've just always struggled with,” she says.

2. She Stopped Eating Out

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

The first thing that she stopped doing was eating out one to two times a day. She explains that due to their busy schedules she and her husband would rely on “fast food and just really unhealthy, quick and easy options that were loaded with calories and just really didn't even make us feel good” for meals. When she started Weight Watchers and tracked all of her meals, she was shocked at how unhealthy they were. Even their coffee order from Dunkin’ with cream and sugar was loaded with points. “It really had gotten kind of out of control realizing how high points so many fast food items were because we weren't choosing low point items, we didn't really care. It really did impact our health and I think that's where a huge amount of our weight gain came from,” she said. Her first month on the program she stopped eating out altogether. “We didn't eat out the first month at all because we just wanted to kind of get away from it and just work on trying to find ways to cook at home,” she said. Instead, they would make “copycat meals” at home, healthier versions of their favorite foods. “It made us excited. We realized we could still eat these foods we loved and have big portions of 'em, and it wasn't as many points as the fast food options.”

RD Says: Collingwood agrees. “Most people don’t realize how quickly the sugar, fat, sodium, and calories add up in fast food and restaurant food in general. Their job is to make us want their food and come back time and time again and what tastes good is sugar and fat. When you start to look up the calories and add them up, especially with the large portion sizes, it is very eye opening how quickly things add up,” she explains. “When you can make it at home you can control the amount of fat, sugar, and sodium, or you can substitute healthier and lower calorie ingredients. We also tend to serve ourselves smaller portions at home than those served to us at restaurants.”

Related: 14 Superfoods that Sculpt a Flat Belly

3. She Stopped Being “Negative” and “Mean” to Herself

nikkigetsfit3Nikki Gets Fit/YouTube

The second thing she did “ was I really worked on stopping negativity,” she says. “I would never say the things I say to myself to anybody else, and it just didn't make sense that I was so hard and mean on myself,” she continued. She started saying nice things to herself out loud and “it really did start to make a difference in the way I thought about things, the way that I was motivated, and it slowly started to make a difference really trying to stop those negative thoughts when they came through and trying to switch them around to thinking a more positive thought or something just not as negative,” she explained.

RD Says: “Negativity breeds more negativity and focusing on the positive can be very uplifting and help with making changes in your life that can make a real difference.”

4. She Focused on Consistency

Low Section Of Woman Standing On Weight ScaleShutterstock

She also “stopped focusing on an end result and hitting it by a certain time” and instead “focusing on consistency.” Instead of the number on the scale, she “focused on what I could control” and things that would make her health improve. This led to success on the scale. “In the long run I was able to lose the weight, but my focus was on the consistency aspect and the part that I can control and not the uncontrollables of what the number on the scale says because it changes so frequently. So when I stopped worrying so much about the end result, it really did help take so much pressure off me.”

RD Says: “I always tell my clients that I am not concerned with the number of the scale, but with the behaviors that are happening. If the behavior changes, the scale will follow,” Collingwood explains. “And even if weight loss doesn’t happen, if behavior changes for the better, health and wellness will improve which is also a huge win.”

5. She Rewarded Herself

nikkigetsfit2Nikki Gets Fit/YouTube

She also gave herself rewards at the end of the month “ when I stayed consistent,” she says. “I did one month, three months, six months, and then a year,” she says, explaining that she did different rewards, and “it felt good to reward myself because it was something that I knew I had earned and I had done and I had put in the hard work for it.”

RD Says: “Having something to look forward to in the form of a reward can be quite motivating and feel good when you achieve the milestone. Try to choose non-food rewards so that it is not about food but rather about the achievement,” recommends Collingwood.

6. She Stopped Restricting Herself

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

She also “stopped restricting” anything. “In the past I always thought this was just the best way to go about things. I always thought that this was just what was going to make me lose weight, what was going to help me have success. I pretty much thought that I had to cut everything out that I enjoyed and only eat the things that were dried out, chicken breast, salad, peppers, and bunless burgers. I thought I had to have all the most basic diet foods that everyone thinks about when they think of stuff like that and that I couldn't have any foods that I enjoyed.” However, she soon learned that “technically I could have anything that I wanted” with the WW points system, “and that really helped us because we were able to still incorporate so many of the foods that we enjoy and just using our points and deciding what's a priority, what's worth it.” What she learned is that restricting herself too much led to binge eating, “and so when I restrict something, I just want it more and more and more, and then the second that I'm able to get it, it is just out of control.”

RD Says: “It’s not always about the ‘what’ you are eating but more about the ‘how much,’” says Collingwood. “You can eat whatever you want and still lose weight, but you just balance the portion and frequency of having that particular food. Also balancing with physical activity helps loosen the choices as well!”

Related: 5 Signs You Are Burning Fat, Not Muscle While Exercising

7. She Stopped Caring About What Others Thought

nikkigetsfit1Nikki Gets Fit/YouTube

Finally, she “stopped caring what others thought,” she said. She explains that when she was bigger, “I really always felt so much shame” and was “embarrassed” about her weight. “I wanted to be healthier, but I struggled so much with other people knowing that I didn't want people to know that and part of me not wanting people to know that also kept me in the position I was in.” However, she stopped being afraid of telling people she wanted to get into shape. “Anyway, I just want to focus on bettering myself and the people judging people for wanting to better themselves. Like I said, they're the ones with the problem, so I just kind of thought through that and realized I just need to do what's best for me no matter what anyone thinks.”

RD Says: “When you can focus on you and your health and not what other people think, you are able to focus on the right things. It is really difficult to not care at all what others think, but when you are working on yourself just for yourself rather than trying to please others to explain yourself to others you will have much more peace and happiness.”

💪🔥Body Booster: An easy way to start losing weight is cutting out not only fast food, but eating out altogether. Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death.

Elynn Estelle (@elynnestelle) is an influencer and model who shares health and wellness tips with her followers. Some of her videos get millions of views, including those in which she reveals how she transformed her skin, body, and mind by doing a few simple things. In one viral TikTok video she revealed 7 surprising things she stopped doing that resulted in “unintentional weight loss.”


1. Elynn Lost Weight While Trying to Heal Her Skin and Balance Her Hormones

Elynn_Estelleelynnestelle/TikTok

Elynn “never wanted to lose weight, but I did want to heal my skin, balance my hormones, and by doing that, I unintentionally lost weight,” she says in the video. “These are the things I stopped doing that resulted in weight loss.”

2. She Stopped Daily Workouts and Transitioned From HIIT to Lower Intensity Ones

@elynnestelle

Weight loss was never my goal, but these are the things that made me lose weight without trying. #weightlossjouney #hormonalhealth #hormonehealth #howilostweight #loseweightwithme #thingsistoppeddoing #weightloss

The first thing Elynn did? “I stopped working out every day and I stopped high intensity workouts,” she reveals. “I used to be someone who would go to the gym every day, do sprints, intense weightlifting. When I was trying to heal my skin, a functional medicine doctor explained to me that these high intensity workouts were stressing out my body and I was pushing my body too hard.” Instead, she started “going on walks, doing low intensity at home workouts, and I also started to take more rest days,” she says. “ I am just now starting to integrate weightlifting back into my routine again, because due to the weight loss, I lost a bit of my booty and I want to build it back.” A lot of health experts maintain that walking is great for health and weight loss. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

3. She Stopped Trying to Lose Weight

Elynn_Estelle2elynnestelle/TikTok

“The second thing I did is completely let go of my desire to lose weight,” Elynn reveals. “For a majority of my life, I was always trying to lose weight, but I read this book about body neutrality and just decided that I was completely done trying to lose weight or change my body. Once I fully accepted and started to love, just feel comfortable in my body the way it was, I started modeling as a curve model. My focus was entirely on doing what was best for my health, not doing what was going to make me lose weight or make me skinnier. The mindset shift of doing whatever I needed to do to heal my body, whether I gained weight or lost weight, I want to do what's best for my body, believe it or not, losing weight has been actually really hard for me because I am a curve model, so it impacts my work.”

4. She Quit Drinking Coffee

@elynnestelle

Heres what I drink in a day to help me balance my hormones 😇😇😇 #whatidrinkinaday #whatidrinkinthemorning #hormonalbalance #beveragegirlies #hormonehealing #hormoneimbalance #howihealed

“People freak out when I say this, but I stopped drinking coffee when I cut out coffee,” says Elynn. “It gave me a lot more space to implement things that were a lot more beneficial to me than coffee, like herbal teas, matcha, and instead of over-relying on ice lattes to get me through the day, I actually prioritized other things that were more beneficial to my health.” Should you quit drinking coffee? According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Related: #1 Dumbest Thing You Can Do to Lost Weight, According to Nutrition Expert (He Did It Too)

5. She Let Go of Negative Beliefs Surrounding Food and Drinks

Elynn_Estelle3elynnestelle/TikTok

Something else she “completely stopped doing” was “letting go of any kind of negative belief about any foods that I might've thought were bad or hurting me”, Elynn explains. “It's a little woo woo, but I believe that if you believe something is bad for you, it's going to be bad for you. And there are a lot of bad things that I cut out of my life, but every once in a while I like to have a coffee or I like to go out and eat something that might not technically be good for me, but when I eat it, I fully enjoy it. I focus on all of the positive things the coffee or the bad food is giving me, like a pleasurable experience, time with my friends, a treat. I just let go of any of these negative beliefs that this food or these things were hurting me.”

6. She Stopped Following the Same Routines Daily

Elynn_Estelle4elynnestelle/TikTok

Another thing Elynn claims helped with her weight loss? “I stopped following the same routines every day,” she says. “Women's bodies have four distinct phases that our hormones go through.” She explains that “your nutrition, your exercise, and your social life” should always be changing to support those four phases. “If you're curious about cycle syncing, I have so many other videos explaining how I did it.”

7. She Stopped Eating Out

Elynn_Estelle6elynnestelle/TikTok

Elynn also maintains that cooking her own meals was a game-changer. “I also stopped eating out,” she says. Even though when she ate out she “would order healthy options,” “energetically” cooking and creating your own meals bring “goodness,” she adds. “Some people might think that's a bit silly or weird, only do you know exactly what you're eating and what's going into your food, but you're also just having this very personal experience with what you're about to eat.” There is scientific evidence supporting the benefits of cooking your own meals and meal planning. Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death.

Related: 7 Proven Strength Training Exercises to Get You Fit, by 15x Ironman Jennifer Rulon

8. She Stopped Being Hard on Herself

Elynn_Estelle5elynnestelle/TikTok

“And last but not least, I stopped being so hard on myself,” says Elynn. “Get rid of any pressure. It's about finding harmony within yourself to get to a place where you are the most comfortable to live a happy and enjoyable life.

💪🔥Body Booster: If you want to improve your health, cooking more meals at home is an easy way to do it. There is even research that has found a link between eating more at home and a decreased risk of health issues.

Ruth_Soukup8
Copyright ruthsoukup/Instagram
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.

Sometimes, losing weight is more about giving up bad habits than just dieting and exercise. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new Instagram post, she reveals what really changed the game in terms of her weight loss journey. “I struggled with my weight for 10 years before I finally lost 49 pounds by balancing my hormones. And the way I approach my health now, 3 years later, looks dramatically different than it used to,” she writes in the post. “These are the things I don’t do anymore after losing 49 pounds and dropping from a size 14 to a size 4 at age 43.”


She Quit Counting Calories

One controversial habit Ruth gave up? Calorie counting, she reveals in her post. “I never worry about maintaining a calorie deficit or restricting what I’m eating. I eat to nourish my body,” she says.

She Stopped Her Plant-Based Diet

Lots of health experts recommend a plant-based diet. However, Ruth claims that shifting to an eating style with animal products was instrumental in her weight loss. “I was a vegetarian for 28 years & used to eat a ton of soy and fake meat. Now I eat real meat, and lots of it!” she writes.

She Eliminated Ultra Processed Foods

Another bad habit she gave up? Eating ultra-processed foods, she revealed. “That’s not to say I never have a potato chip, but for the most part, I really avoid most of the toxic processed foods that I used to eat all the time, including fast food,” she writes.

RELATED: The 8 Best Drinks to Curb Cravings and Support Weight Loss

She No Longer Drinks Her Calories

Drinking your calories is a no-go for weight loss, says Ruth. She maintains that she gave up drinking green smoothies and “fancy” coffee in order to lose weight. “I used to drink both almost every day, but now I realize just how loaded they were with sugar,” she writes.

She Stopped Doing “Tons” of Cardio

She also shifted her approach to exercise. She no longer does “tons” of cardio. “I used to think working out meant burning as many calories as possible. Now I mostly walk & focus on building strength,” she writes.

She Stopped Snacking

Ruth maintains that she no longer craves snacks. Instead, she eats hearty meals that fill her up. “As time goes on, I’ve found that I now rarely crave snacks in between meals,” she writes. If you do snack, stick to nutritious filling foods – like protein and good carbs – to keep you fueled up and satiated instead of processed foods.

RELATED: 8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

She Shifted Her Mindset

Overall, Ruth completely shifted her perspective on diet and exercise. “I realize now that the biggest shift has been my mindset, from a ‘this is a temporary diet’ mentality to a ‘this is just how I live’ mentality,” she writes.

She Looks at Food as Fuel

As part of this new perspective, she has totally evolved her approach to eating. “Food is fuel, and I really just want to nourish my body & continue feeling good by balancing my hormones,” she writes.

She Focuses on Non-Weight Benefits

She also focuses on how healthy living makes her feel, not just weight loss. “Because while the sustained weight loss has been awesome, the other benefits are even better. I have so much energy. I no longer get headaches every day. I don’t get sick. My skin is brighter and clearer. I sleep like a baby & poop like a champ. My joints don’t hurt,” she says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

She Is Committed to Helping Other Women

Ruth concludes her post by explaining that her mission is to help other women achieve the same diet and fitness success as she has. “After struggling for so long, it feels like a miracle, which is why I’m so committed to helping other women get healthy too,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster