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Fitness & Workouts

She Is Losing a Pound a Week with These 9 Hacks

One woman reveals what she is doing to lose around one pound weekly.

Leah Groth
By Leah GrothFeb 07, 2025
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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katie south_east_living
Copyright south_east_living/Instagram
Leah Groth
By Leah GrothFeb 07, 2025
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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Fitness & Workouts

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. 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.

Macro Tracking Over Calorie Counting

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

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. 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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Fitness & Workouts

She Is Losing a Pound a Week with These 9 Tips

katie south_east_living
Copyright south_east_living/Instagram
Leah Groth
By Leah GrothFeb 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. 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.

Macro Tracking Over Calorie Counting

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

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 20 Pounds with These 8 Tips

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
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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Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

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

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

Sadie_Chartrand_Slim_Sadie_Coaching5
Copyright Slim Sadie Coaching/YouTube
Leah Groth
By Leah GrothNov 12, 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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✓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.

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”

She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” she says. 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.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost Her First 10 Lbs by Doing 4 Things

She Lost Her First 10 Pounds by Doing These 4 Things
Copyright rythewildchild/Instagram
Leah Groth
By Leah GrothJan 15, 2025
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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Are you trying to get started on your weight loss journey? Doing a few simple things can be exactly what you need to jumpstart the process, claims one woman who is currently in the process of losing big. Ryan Shedrick is a social media influencer who is detailing her 100-pound weight loss on her Instagram account. In a recent post, she revealed the four habits that helped her drop her first 10 pounds. “I’ve lost my first 10 lbs on my journey to losing 100lbs and here are the things that are working!” she writes in the Instagram post.

Just 23 Minutes of Exercise Per Day

Keep your workouts short but consistent, says Ryan in her post. "23 minutes of exercise a day. That's all! I have committed to doing the @theladiesedgeofficial workouts 5 days a week, and while they are kicking my back, they are making me feel so strong and capable again. They are fast, impactful, and fun!" she writes.

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

Sticking to a Low Calorie/High Protein Diet

Next, there are two main things you need to tailor your diet around. "Sticking to a low calorie/ high protein diet and not letting anything else get in my head. This is something I know I can do and maintain because I'm not restricted, and I'm not missing out. Keeping my focus on what I can control and stick to is making a huge difference," she writes.

Celebrating Every Win

Third, don't overlook your victories – even when they are small. "Celebrating every damn win! Celebrating getting through a hard workout. Losing my first 10 lbs. Showing up every day. Becoming more kind to my body. This is all worth celebrating and keeps me in a positive attitude," she says.

RELATED: Lose 25 Pounds in 10 Weeks by Doing These 7 Things

Daily Supplements

Lastly, she claims that her daily supplements are game-changing. "I drink them every single morning, and these things have made a huge impact. Curbing cravings, giving me the boost of energy and drive to get my workout done, keep me from getting sick, and boosts my mood!" she writes.

Self-Love Is Key

In another post, she explains why she is on a weight loss journey. "As a 42-year-old, plus-size woman who is on a journey to losing 100 lbs…. I told myself that THIS TIME, I'm gonna wear the cute clothes NOW. NOW!! I'm done with the idea that I will only be worth wearing cuter workout clothes once I lose 20, 40, 60 lbs," she writes. "I'm worth of that NOW. My journey this year is about working hard… but loving myself every damn step of the way! I hope this finds the women who needed to hear this message today. That YOU ARE WORTHY right now, in this moment! So wear cute clothes, boo!" And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 50 Pounds in Her 50s with These 6 “Silly” Weight Loss Hacks

Amy Lynn amylynn.fit
Copyright amylynn.fit/Instagram
Leah Suzanne
By Leah SuzanneApr 17, 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 trying to lose weight fast? According to one expert, some unexpected habits can help you accelerate fat loss. Amy Lynn is a fat loss coach who has lost over 50 pounds in menopause and helps other women do the same. In a new social media post, she reveals some outside-the-box habits that enabled her to lose weight in her fifties. “These ‘silly’ little hacks might sound random... but they work. Like, actually move-the-scale work. Here’s why each one helps with fat loss — especially if you’re over 40 and your hormones are giving drama,” she writes.

Add Sea Salt to Your Water

Her first hack is to add sea salt to your water. According to Lynn, it “helps with hydration, adrenal support & electrolyte balance. “If you’re chronically tired and craving salty snacks, this is for you.”

Go to Failure in Your Final Set

During your workouts, use your last set as an opportunity to go to failure. “Going to failure in your final set helps build muscle (hello metabolism support) and signals your body to burn fat, not muscle,” she says.

Eat a Raw Carrot Every Day

Eat a “raw carrot a day,” she said. The veggie “helps detox excess estrogen (which is often a hidden reason for stubborn belly fat & mood swings).”

Take a Walk in Nature

She also recommends taking walks in nature. “Lowers cortisol, improves insulin sensitivity, and helps with cravings. Bonus points if you leave your phone at home,” she writes.

Take a Shot of Apple Cider Vinegar Before Meals

Next, take a shot of apple cider vinegar before meals. According to Lynne, it “supports blood sugar control and digestion. Less crashing, less snacking,” she says.

Do Deep Breathing Exercises

Her last “silly” hack is deep breathing, “literally turns off your stress response and lowers cortisol. And since cortisol is the belly fat storing hormone this is a great hack!” she writes.

Bottom Line: Habit Stack

Her Bottom line? Habit stacking these six things will result in big results. “None of these are magic. But stacked together? They’re sneaky powerful.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Ozempic Morning Non-Negotiables for Weight Loss

Aliza Olive, MD
Doctor Reveals 5 Most Common Diet Mistakes You Are Making While on Ozempic
Copyright medfreemaintenance/Instagram
Leah Suzanne
By Leah SuzanneMay 02, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Are you taking a GLP-1 and want to maximize weight loss? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals crucial morning habits to promote weight loss while on the drug. “My 6 Ozempic morning non-negotiables as a physician and GLP-1 expert,” she writes. “As a physician and GLP-1 nutrition expert, mornings are where the magic happens. If you’re on Ozempic (or any GLP-1), here’s what I do… and you can too… every morning to keep my metabolism humming, prevent side effects, and stay on track.”

Hydrate

“Hydration is key!” says Dr. Olive. “Start your day with water to stay hydrated and avoid constipation (a common GLP-1 side effect). On workout days, I mix in pre-workout for an energy boost!”

Amp Up Protein Intake

Young beautiful woman holding fresh egg at home with angry face, negative sign showing dislike with thumbs down, rejection conceptThe Healthiest and Unhealthiest Ways to Cook Your EggsShutterstock

Start your day with an ample serving of protein. Dr. Olive recommends 30g of protein at breakfast. “Most women struggle to hit their protein goals, and skipping breakfast makes it even harder. Bonus: breakfast is the easiest meal to sneak in extra protein!” she writes.

Don’t Skip Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

“Never skip breakfast,” urges Olive. “You’ve gotta eat enough. Losing weight too fast puts you at risk for muscle loss—and we want to burn fat, not muscle! PLUS, eating breakfast is exactly what prevents afternoon and evening cravings and snacking!”

Strength Train

Gym, woman and weight lifting with barbell for workout, strength and muscle endurance for wellness. Female bodybuilder, resilience and body goals with training, exercise and fitness progressShutterstock

“Strength train 3-5 days a week,” she continues. “This is a non-negotiable for long-term fat loss, maintaining lean muscle, and boosting metabolism. I’m doing our GLP-1 Workouts right now! Push your last reps of your last sets to near failure.”

Don’t Hit Snooze

She has good night's sleep​Prioritize Quality SleepShutterstock

“Never hit snooze,” says Olive. “Pro tip: Get up at the same time every day. Starting your morning on time sets the tone for a productive day.”

Complete a Single Win

Hand writing in journal with coffee mug​De-StressShutterstock

“Morning quick wins” are also helpful. “A simple habit (like making your bed, journaling, tidying your space, drinking a big glass of water) builds momentum and makes the rest of the day feel more manageable,” she says.

Bottom Line

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.​Maintain Long-Term SuccessShutterstock

Simple habits stack up and help you win big. “These 6 habits are small but mighty. They’ve made a HUGE difference in my own results and for the women I coach on GLP-1s,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

These 6 High-Protein Snacks Helped One Woman Lose 40 Pounds Without Dieting

Dr. Annie Lampella KetoFocus
3 High-Protein, Low-Carb Meals That Helped Me Drop 40 Pounds
Copyright KetoFocus/YouTube
Christopher Roback
By Christopher RobackMay 02, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

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

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

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

Losing weight can feel like an uphill battle, especially when hunger strikes between meals. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years, has discovered that focusing on high-protein, low-carb foods was key to her impressive 40-pound weight loss journey. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie shares. These delicious, protein-packed snacks will help you reach your daily protein goals while keeping the carbs in check.

Cottage Cheese Berry Bowl

Looking for a protein-packed breakfast or snack option? This simple combination delivers both nutrition and flavor. "I make this for breakfast sometimes since it's so easy," Annie explains in her post. Start with half a cup of low-carb cottage cheese (14g protein, 3g carbs), add fresh sliced strawberries, then drizzle with reconstituted almond butter powder. Top with sliced almonds and chia seeds for extra crunch and omega-3s. This delicious bowl provides 23g of protein with only 7 net carbs, offering a perfect balance of sweet, tangy, and crunchy textures.

Spicy-Sweet Crunchy Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

When cravings for something crunchy strike, these flavor-packed edamame beans deliver satisfaction with impressive nutritional stats. "Edamame is high in protein so it's a good ingredient if you're vegan or vegetarian and you struggle to get protein into your diet," Annie points out. With 10g of protein and just 2 net carbs per serving, these air-fried treats combine sugar-free maple syrup with spicy seasonings for a sweet-heat combo that's addictively good. Simply coat thawed edamame with olive oil, sugar-free syrup, salt, red pepper flakes, and cayenne before air frying until crispy.

Cheese Puffs That Surprise

Cheese collection, pieces of aged British cheddar cheese close up​Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)Shutterstock

Don't let the unusual ingredient combination fool you—these cheesy puffs deliver serious protein with minimal carbs. "I was really nervous to try these but I was so glad that I did because they turned out really good," Annie admits. Whip egg whites until stiff peaks form, then fold in frozen shredded cheddar cheese. Spoon the mixture onto a parchment-lined tray, sprinkle with nutritional yeast, and bake until golden. The entire batch provides an impressive 39g of protein with only 4 net carbs, and they taste remarkably similar to those famous Red Lobster biscuits!

Protein-Packed Pasta Bites

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Transform low-carb, high-protein pasta into a crunchy snack through the magic of air frying. Annie uses pasta made from lupini beans that delivers 20g of protein and only 6 net carbs per serving. "These noodles are high in protein low in carb because they're made from lupini beans," she explains. After cooking the pasta according to package directions, air fry until crispy, then toss with your favorite seasonings. While Annie's cinnamon-sugar version wasn't quite what she hoped for, you could try savory seasonings like ranch or taco seasoning for a protein-packed crunch.

Strawberry Yogurt Dessert

Strawberry Yogurt​5. Flavored YogurtsShutterstock

Satisfy your sweet tooth with this simple two-ingredient treat that packs a protein punch. "Even though this didn't give me the texture that I was hoping for, it was still delicious," Annie shares. Mix sugar-free strawberry gel dessert with your favorite low-carb yogurt for a creamy, sweet dessert with 9g of protein and only 3 net carbs per serving. While Annie's version using a vegan gel dessert had some texture issues, you might have better results with traditional sugar-free gelatin. Either way, this makes for a refreshing high-protein dessert option.

Almond Butter Protein Mousse

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When you're craving something rich and creamy, this mousse delivers indulgence along with impressive protein stats. "This turned out pretty good with 20 grams of protein and four net carbs," Annie notes. Combine almond butter powder with sugar-free sweetener and water until it reaches a pancake batter consistency. Stir in a scoop of zero-carb protein powder and fold in low-carb yogurt. For extra nutty flavor, drizzle with a bit of real almond butter before serving. Divided into three servings, each portion provides 20g of protein with only 4 net carbs.

Smart Shopping for Protein Success

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Finding high-quality, low-carb ingredients doesn't have to break the bank or require multiple store visits. "Thrive Market makes it so simple to find products that will fit my high protein low carb lifestyle," Annie explains. She recommends shopping online for specialty items like almond butter powder, sugar-free sweeteners, and protein-rich foods. Look for membership-based grocery services that offer discounts on health-focused products, making it easier and more affordable to stock your pantry with the right ingredients for your protein-focused approach.

Meeting Your Daily Protein Goals

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Setting specific protein targets can make a significant difference in your weight loss results. "I try to aim for at least 100 grams of protein a day but ideally I want to consume around 120 since I do work out four to five days a week doing some weight training," Annie shares. For active individuals, higher protein intake supports muscle maintenance while losing fat. These snacks can help bridge the gap between meals, making it easier to hit your daily protein goals without exceeding your carb limits.

Why Protein Matters for Weight Loss

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Protein plays a crucial role in successful weight loss by increasing satiety, preserving muscle mass, and boosting metabolism. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie emphasizes. Higher protein intake helps control hunger hormones, reduces cravings, and requires more energy to digest than carbs or fats. By incorporating these protein-rich snacks between meals, you'll stay fuller longer while supporting your body's fat-burning potential.

Balancing Macros for Success

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Finding the right balance of protein, fats, and carbs is key to sustainable weight loss. Annie's approach focuses on maintaining adequate protein while keeping carbs low. "It's not always easy to reach my daily protein goal," she admits, which is why having these snack options ready is so important. By planning your snacks to complement your meals, you can maintain a calorie deficit while ensuring your body gets the nutrition it needs. This balanced approach prevents the metabolic slowdown that often happens with restrictive diets.

Turning Snacks into Meal Components

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These high-protein options are versatile enough to work as both snacks and meal components. "These are things that I can eat in between meals or even as part of a meal as a way to get more protein," Annie explains. The cottage cheese berry bowl makes an excellent breakfast, while the cheese puffs can complement a soup or salad for lunch. By thinking of these recipes as building blocks, you can mix and match throughout the day to maintain steady energy levels while supporting your weight loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 50 Pounds in Just 3 Months With Mounjaro

Dr Emma Anders
I’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest Update
Copyright Dr Emma Anders/YouTube
Christopher Roback
By Christopher RobackMay 02, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Like millions struggling with weight loss, Dr. Emma Anders tried countless diets before finding something that actually worked. Her dramatic 50-pound weight loss journey offers valuable insights for anyone fighting the battle of the bulge. Read on to discover her honest account of what really happens when a doctor becomes the patient.

My Body Finally Responds Normally to Food

Dr Emma AndersI’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest UpdateCopyright Dr Emma Anders/YouTube

Dr. Anders noticed immediate changes after starting Mounjaro. "I definitely feel healthier just for taking it," she explains in her post. The medication allowed her to maintain a calorie deficit without feeling terrible or unable to function. Within weeks, she began experiencing proper fullness signals after eating—something that had been missing before.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

You Don't Need to Count Every Calorie

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Freedom from constant calorie tracking has been liberating for Dr. Anders. "I could not imagine a life more tedious than one where I have to track calories," she admits. Instead of obsessive counting, she estimates consuming between 1,000-1,500 calories daily, with some natural variation based on her body's signals. The medication helps her maintain this balance effortlessly.

Your Hunger Signals Will Change

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The improvement in mind-body connection has been transformative, according to Dr. Anders. "I have a much better mind-body connection because of the Mounjaro," she shares. Before treatment, her body constantly demanded "more, more" regardless of actual need. Now she can truly hear what her body is asking for, allowing her to respond appropriately to genuine hunger.

Your Relationship With Processed Foods May Shift

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

One surprising change was Dr. Anders' evolving food preferences. "I'm going more and more for whole foods and getting rid of as much ultra-processed food from my diet as I can," she reveals. Her body now responds differently to food types—processed foods provide immediate fullness but leave her hungrier the next day, while whole foods create better baseline hunger control.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

You Can Still Enjoy Food While Losing Weight

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Unlike previous diet attempts, Dr. Anders hasn't put her life on hold while losing weight. "I've never said 'I'm on a diet now, let's not enjoy life, wait till I'm thin then we enjoy life,'" she explains. Instead, she's made sustainable changes while still enjoying occasional treats like scones with jam and cream during family trips.

Rethink Your Weight Loss Goals

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As her journey progressed, Dr. Anders' goals shifted significantly. "My goal is no longer weight related," she shares. Having reached a healthy BMI of 25 (down from 34), she now focuses on eating more whole foods, feeling her best daily, and developing a sustainable relationship with food that allows for social enjoyment—a major shift from purely numbers-based targets.

Your Clothing Size Will Change Dramatically

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The physical transformation has been remarkable. "I've gone from a dress size 20 being very tight to a size 10 being quite snug," Dr. Anders notes. This nine-size drop occurred over just three months, forcing her to completely overhaul her wardrobe. Fortunately, she had kept her smaller clothes from her twenties, many still with tags attached.

Side Effects Can Be Manageable

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Dr. Anders experienced just one persistent side effect on Mounjaro. "I only ever have one side effect on Mounjaro and that is going dizzy when I stand up," she explains. This postural hypotension has become more noticeable over time, requiring her to stand and count to ten before moving when getting up at night—a small price to pay for the benefits she's experienced.

RELATED:20 Possible Ozempic Side Effects

You May Not Need to Increase Your Dose

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

Interestingly, Dr. Anders has maintained her initial low dose throughout her journey. "I am still on 2.5 milligrams of Mounjaro. I haven't increased my dose because I am losing weight on 2.5 milligrams," she clarifies. This contradicts the common assumption that higher doses are always better—her experience suggests finding the minimum effective dose may reduce side effects while still delivering results.

Exercise Can Wait Until You're Ready

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Dr. Anders initially paused her exercise routine when starting Mounjaro. "I didn't exercise for the first time in years for the first few weeks," she admits. This strategic decision helped her adapt to the medication's effects before introducing additional variables. Once adjusted, she gradually reintroduced running and weightlifting, finding it complemented her new eating patterns.

Weekly "Shock" Days Keep Your Metabolism Active

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

To prevent metabolic slowdown, Dr. Anders incorporates regular higher-calorie days. "If you go into a calorie deficit for any length of time, our bodies adapt by burning fewer calories," she explains. These strategic "shock" days—typically once weekly—help maintain her metabolic rate while providing psychological benefits, reminding her that "not every day needs to be a diet day."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Ultimate Goal: Eliminating Processed Foods

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Dr. Anders' next experiment involves a month without processed foods. "For the whole of February I only want to eat unprocessed food and see what happens," she reveals. This challenge isn't about weight loss but discovering if eliminating processed foods might normalize her hunger signals completely—potentially even allowing her to maintain her results without medication long-term.Remember: Weight loss medications affect everyone differently. What worked for Dr. Anders may differ from your experience. Always consult with healthcare professionals before starting any medication or weight loss program. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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