#1 Trick to Stop Binge Eating

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        #1 Trick to Stop Overeating
    One weight loss influencer maintains that a healthy diet starts in your head.
By Leah GrothJul 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback

        digitaljada/Instagram/YouTube
    
By Leah GrothJul 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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AI Powered

        She “Effortlessly” Lost 66 Pounds and Stopped Binge Eating by Doing These 3 Things
    

        8 Tricks to Stop Overeating for Good That Therapists Swear By
    
Jada (@digitaljada) is a weight loss influencer who lost 40 pounds and helps others achieve their body goals by sharing videos and posts about how she did it. In one viral video, she takes a deep dive into the mental aspect of physical health, revealing one of her tricks for avoiding binge eating and losing weight. “How do I have the willpower to have these kinds of foods and snacks in my house without binging? What's stopping me from ripping through this entire box of Gushers? I have to go to the gym, so I'm packing my bag and I was just thinking, I get this comment so much. How do I stop from binging? How do I stop from overeating?” she says in the clip. 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.
If You Don’t Buy It, You Won’t Eat It@digitaljadathe only way to stop binge eating… 🍫🍰🍔🍕 #caloriedeficit #weightlosscheck #40poundsdown #discipline
“Tip number one is important until you are able to control your mind a little bit more. It's not something that's going to happen overnight. Tip number one is a philosophy called ‘If I don't buy it, I can't eat it.’ Sometimes if you know you're not strong enough, you might want to leave certain things in the grocery store,” she says. “The point of purchase is so so so critical,” agrees Collingwood. “You will not eat nutritious, healthy foods if you don’t have them around and vice versa. You will give in to the chips and ice cream if you have it in the house.”
You Don’t Eat by Accidentdigitaljada/TikTok
But “what happens when you're at an event or in an uncontrolled environment?” she continues. “There are all these snacks and pastries and food that you know are going to kind of trigger you. She plays a clip in which a man says, “I've never eaten anything by accident, so that kind of taught me and showed me my life is a result of my choices.” She explains that he was pointing out that eating is “a very intentional choice.” Collingwood agrees that too often, we eat out of habit. “We eat because it’s there, or we just always clean our plate whether we need it or even want it or not,” she says. “Slowing down and choosing our meals and snacks carefully to fill the need of what is necessary at that time can be critical to being more mindful in our choices.”
Related: I Lost 40 Pounds By Eating These 8 Foods
Harness the Power of Self-Talkdigitaljada/TikTok
“We don't give ourselves enough credit. We think self-discipline and motivation in all of these things are things that we have to reach outside to get something that we have to ask someone. How do I do this? How do I get this when it's really an internal thing? This is a little spiritual, but I do believe that we were all born equipped with everything that we need. We lack nothing. We just have to unlock those things within us,” she says. “Positive self talk can be extremely motivating. No one is going to be able to do it for us,” agrees Collingwood. “In reality, we have to make the choices that affect us on a daily basis. We can make choices that will have a positive impact and make us feel good in the short and long term or we can give in to impulses and then regret them later. Dig deep inside yourself to self-motivate instead of relying on others to do it for you.”
Focus on How Your Choices Make You Feeldigitaljada/TikTok
She suggests looking to other people who seem “motivated” and “disciplined” for inspiration. “There's nothing that they can be that you can't be. You just have to unlock that inside of yourself and no one else has that power but you. No one else can go inside of you and do that. You are the only one that holds that power,” she continues. “When you really understand the magnitude of that and you really understand how much control you actually do have over your life, it'll shift your mindset and you're going to make better choices. You're holding yourself accountable and you're also becoming aware of the power that you have over your own life. Quite literally, no one can make you do anything. You hold all of the power. There's nothing outside of you. There's no person outside of you, no fitness coach, no motivational speaker that can unlock the things that you can unlock.” Collingwood agrees that focusing on how you feel after making certain choices can motivate future choices. “Not just thinking about the physical impact, but think about how you feel emotionally and mentally after making certain choices,” she says. “I feel better when I get up early and exercise and eat a filling and healthy breakfast. I can focus better at work and I am in a better mood. But if I sleep in and have donuts and a high sugar latte I feel guilty and sluggish and I’m grumpy around everyone.” 
Visualizationdigitaljada/TikTok
She adds that “a lot of people do have disordered eating habits” and you might need to “contact a professional and get some help” she says, “but other than that, a lot of us just don't know the power that we have over our own lives. That's when you unlock a lot of things within yourself. I can't eat over my calorie deficit. I can, but I also cannot. When you truly stand on what you believe in, it'll be very hard to go against that, and that goes for any area of life,” she continues. “If I have a belief that I'm going to be in my dream body, I'm going to be this type of person that eats this certain type of way. There's just certain things that I'm not going to do that's not in alignment with this new person that I am and who I want to be. The third thing is going to be getting rid of this all or nothing mindset.” Visualization is a powerful tool to guide motivations, agrees Collingwood. “Picture yourself not just how you will look physically but also how you will act and think and how other people will see you when you are choosing a new goal and working towards it.”
Follow the 80/20 Rulesdigitaljada/TikTok
She adds that you can still have “fun foods” but avoid “binging” on them daily. You can “incorporate them every now” because “life is not about what you do sometimes. Life is about the consistencies,” she says. “What you do all the time. If you're on point 80 to 90% of the time, the 10 to 20% where you're eating these things doesn't really matter.” One meal, one food, one day is not going to undo you, agrees Collingwood. “It is the string of behaviors put together that create results.  I like the 80/20 rule—80% of the time you are on your plan and making good choices, but 20% of the time you can have something that you know is not quite as healthy but you want it so you have it and balance it out,” she says. 
Related: 4 "Foods to Avoid" You Don't Have to Avoid, Says Diet Expert
Have an “Abundance Mindset”digitaljada/TikTok
“Overindulging is a sign of having a lack mindset” and if “you have an abundance mindset” you “don't find the need to binge,” she adds. “I'm not going to eat all of these or an entire sleeve of biscuit golf cookies, which y'all know I love because I know that there's going to be more tomorrow. I can just have some more tomorrow. There's no need for me to binge on all of this today.” Collingwood is totally on board with this philosophy. “I could eat all of this now but I will be really happy tomorrow when I still have some to enjoy. Plus I won’t feel good if I eat them all now.  Always look forward to how you can continue to live that life of abundance, and I’m not talking about calories. An abundance of self love,” she says. 
💪🔥Body Booster: Changing your mindset is a key part of being able to maintain a healthy lifestyle. If you are struggling with this, try meditating for a few moments every day. 
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Nutrition & Diet
        #1 Trick to Stop Overeating
    

        digitaljada/Instagram/YouTube
    
By Leah GrothJul 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Jada (@digitaljada) is a weight loss influencer who lost 40 pounds and helps others achieve their body goals by sharing videos and posts about how she did it. In one viral video, she takes a deep dive into the mental aspect of physical health, revealing one of her tricks for avoiding binge eating and losing weight. “How do I have the willpower to have these kinds of foods and snacks in my house without binging? What's stopping me from ripping through this entire box of Gushers? I have to go to the gym, so I'm packing my bag and I was just thinking, I get this comment so much. How do I stop from binging? How do I stop from overeating?” she says in the clip. 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.
If You Don’t Buy It, You Won’t Eat It@digitaljadathe only way to stop binge eating… 🍫🍰🍔🍕 #caloriedeficit #weightlosscheck #40poundsdown #discipline
“Tip number one is important until you are able to control your mind a little bit more. It's not something that's going to happen overnight. Tip number one is a philosophy called ‘If I don't buy it, I can't eat it.’ Sometimes if you know you're not strong enough, you might want to leave certain things in the grocery store,” she says. “The point of purchase is so so so critical,” agrees Collingwood. “You will not eat nutritious, healthy foods if you don’t have them around and vice versa. You will give in to the chips and ice cream if you have it in the house.”
You Don’t Eat by Accidentdigitaljada/TikTok
But “what happens when you're at an event or in an uncontrolled environment?” she continues. “There are all these snacks and pastries and food that you know are going to kind of trigger you. She plays a clip in which a man says, “I've never eaten anything by accident, so that kind of taught me and showed me my life is a result of my choices.” She explains that he was pointing out that eating is “a very intentional choice.” Collingwood agrees that too often, we eat out of habit. “We eat because it’s there, or we just always clean our plate whether we need it or even want it or not,” she says. “Slowing down and choosing our meals and snacks carefully to fill the need of what is necessary at that time can be critical to being more mindful in our choices.”
Related: I Lost 40 Pounds By Eating These 8 Foods
Harness the Power of Self-Talkdigitaljada/TikTok
“We don't give ourselves enough credit. We think self-discipline and motivation in all of these things are things that we have to reach outside to get something that we have to ask someone. How do I do this? How do I get this when it's really an internal thing? This is a little spiritual, but I do believe that we were all born equipped with everything that we need. We lack nothing. We just have to unlock those things within us,” she says. “Positive self talk can be extremely motivating. No one is going to be able to do it for us,” agrees Collingwood. “In reality, we have to make the choices that affect us on a daily basis. We can make choices that will have a positive impact and make us feel good in the short and long term or we can give in to impulses and then regret them later. Dig deep inside yourself to self-motivate instead of relying on others to do it for you.”
Focus on How Your Choices Make You Feeldigitaljada/TikTok
She suggests looking to other people who seem “motivated” and “disciplined” for inspiration. “There's nothing that they can be that you can't be. You just have to unlock that inside of yourself and no one else has that power but you. No one else can go inside of you and do that. You are the only one that holds that power,” she continues. “When you really understand the magnitude of that and you really understand how much control you actually do have over your life, it'll shift your mindset and you're going to make better choices. You're holding yourself accountable and you're also becoming aware of the power that you have over your own life. Quite literally, no one can make you do anything. You hold all of the power. There's nothing outside of you. There's no person outside of you, no fitness coach, no motivational speaker that can unlock the things that you can unlock.” Collingwood agrees that focusing on how you feel after making certain choices can motivate future choices. “Not just thinking about the physical impact, but think about how you feel emotionally and mentally after making certain choices,” she says. “I feel better when I get up early and exercise and eat a filling and healthy breakfast. I can focus better at work and I am in a better mood. But if I sleep in and have donuts and a high sugar latte I feel guilty and sluggish and I’m grumpy around everyone.” 
Visualizationdigitaljada/TikTok
She adds that “a lot of people do have disordered eating habits” and you might need to “contact a professional and get some help” she says, “but other than that, a lot of us just don't know the power that we have over our own lives. That's when you unlock a lot of things within yourself. I can't eat over my calorie deficit. I can, but I also cannot. When you truly stand on what you believe in, it'll be very hard to go against that, and that goes for any area of life,” she continues. “If I have a belief that I'm going to be in my dream body, I'm going to be this type of person that eats this certain type of way. There's just certain things that I'm not going to do that's not in alignment with this new person that I am and who I want to be. The third thing is going to be getting rid of this all or nothing mindset.” Visualization is a powerful tool to guide motivations, agrees Collingwood. “Picture yourself not just how you will look physically but also how you will act and think and how other people will see you when you are choosing a new goal and working towards it.”
Follow the 80/20 Rulesdigitaljada/TikTok
She adds that you can still have “fun foods” but avoid “binging” on them daily. You can “incorporate them every now” because “life is not about what you do sometimes. Life is about the consistencies,” she says. “What you do all the time. If you're on point 80 to 90% of the time, the 10 to 20% where you're eating these things doesn't really matter.” One meal, one food, one day is not going to undo you, agrees Collingwood. “It is the string of behaviors put together that create results.  I like the 80/20 rule—80% of the time you are on your plan and making good choices, but 20% of the time you can have something that you know is not quite as healthy but you want it so you have it and balance it out,” she says. 
Related: 4 "Foods to Avoid" You Don't Have to Avoid, Says Diet Expert
Have an “Abundance Mindset”digitaljada/TikTok
“Overindulging is a sign of having a lack mindset” and if “you have an abundance mindset” you “don't find the need to binge,” she adds. “I'm not going to eat all of these or an entire sleeve of biscuit golf cookies, which y'all know I love because I know that there's going to be more tomorrow. I can just have some more tomorrow. There's no need for me to binge on all of this today.” Collingwood is totally on board with this philosophy. “I could eat all of this now but I will be really happy tomorrow when I still have some to enjoy. Plus I won’t feel good if I eat them all now.  Always look forward to how you can continue to live that life of abundance, and I’m not talking about calories. An abundance of self love,” she says. 
💪🔥Body Booster: Changing your mindset is a key part of being able to maintain a healthy lifestyle. If you are struggling with this, try meditating for a few moments every day. 

        
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Nutrition & Diet
        5 Ways to Suppress Your Appetite Without Taking Ozempic
    

        Shutterstock/Roman Samborskyi
    
By Christopher RobackJun 10, 2024
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.
 See Full Bio 

   FACT CHECKED BY
   Alek Korab
✓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.
Want to quell your appetite without taking Ozempic? "In my years of practice, I’ve seen clients able to manage their appetite naturally by means of changing their mindset and how they perceive the idea of dieting," says Catherine Gervacio, a registered dietitian and a certified exercise nutrition coach at E-Health Project. Here are some proven tips from her and other leading experts in the field.
1. View Food as Fuel, Not as an Anti-Stress Regimen
Shutterstock
"First, you want to view food as fuel, not as a reward or anti-stress regimen. Shifting your perspective on food provides deeper insights into what it can provide your body, specifically on recognizing the nutrients each meal provides and how each food contributes to your overall health and well-being," says Gervacio. "Taking this into a positive perspective, practicing gratitude also helps. Cultivate gratitude and acknowledge the effort that went into preparing your meals. This mindset can change the way you think about food and foster a good connection to what you eat.
"There’s also potential for using aromatherapy to reduce appetite. Lemon or citronella scents can potentially help, according to a study," she continues. "I, and some of my clients, use essential oils for different health reasons, so lighting a candle with the mentioned scents may help. You can also choose to chew sugar-free gum strategically. Chewing gum can stimulate saliva production, which not only aids digestion but also provides a sensory distraction that can help suppress appetite."
Related: I Lost 35 Pounds With These 3 Simple Tricks (And I Hate Exercise)
2. Eat When Hungry
Shutterstock
"Eat when hungry," says Blanca Garcia, Registered Dietitian Nutritionist, I am the nutrition specialist at Healthcanal. "An appetite arises simply because you are hungry, there isn’t a special pill or formula that can solve this as naturally as just eating. Having a snack or a meal that is balanced in complex carbohydrates and proteins can just naturally calm your appetite."
3. Eat Foods Full of Protein and Fiber
Shutterstock
"Fiber is a complex carbohydrate that, when eaten, won’t be broken down and absorbed like other nutrients. Fiber actually maintains its form, taking its time to move out of the stomach making a person feel full longer and managing appetite levels," says Garcia.
"Consumption of high fiber foods can assist in feeling fuller longer, these foods include whole grains, beans, lentils, broccoli, artichoke and berries. The recommended amounts are 25 grams for women and 38 grams for men per day," says Yelena Wheeler, MPH, RDN, Registered Dietitian Nutritionist of National Coalition on Health Care (NCHC).
"Protein and fiber are the two greatest allies when it comes to satiety, and having meals rich in them can help manage your satiety during the day," adds Eva De Angelis, Licensed Dietitian Nutritionist and Health and Nutrition Writer at the E-Health project. "Fiber is a complex carb that we cannot digest, but it helps slow down nutrient absorption, providing higher satiety. Likewise, protein takes longer to digest, keeping us full for longer. So having balanced meals high in fiber (think foods like veggies, fruits, whole grains, and pulses) and lean protein (think chicken and turkey breast, lean red meat, eggs, tofu, tempeh, and pulses)."
Related: Fitness Expert Wows With Their Abs And Shares Their Proven Routine
4. Drink Water Prior to Your Meal
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"Consuming 1 cup of water prior to your meal may induce the feeling of fullness which in turn would cause one to decrease consumption during the meal," says Wheeler. She adds:
"Consumption of Yerba Mate in combination with exercise prior to the meal has shown positive effects on increasing satiety.
Consumption of a balanced diet that consists of healthy fats, lean protein and fiber will keep one feeling fuller longer and in turn suppress cravings for simple carbohydrate like foods. Healthy fats such as those from avocados, chia seed and walnuts are recommended to be added.
Consumption of ginger and green tea has also shown to suppress appetite in a few small studies.
Drinking a small cup of coffee 1 to 3 hours prior to the meal has also been shown to have an effect on appetite hormones and perception."
Related: Fitness Expert Wows With Their Abs And Shares Their Proven Routine
5. Avoid Mindless Snacking
Shutterstock
"When we are hungry, our appetite comes into play, telling us we need nutrients to keep going. When we snack frequently, and often not for hunger but just because, we messed with our hunger and satiety cues, making it harder for us to know when we´re eating for hunger and when for boredom. While hard at first, try mindful eating and follow your hunger cues," says De Angelis.
💪🔥Body Booster: Consider chewing gum when you’re feeling hungry. It stimulates saliva production, which not only aids in digestion but also serves as a sensory distraction to help curb your appetite.
Nutrition & Diet
        4 Non-Negotiable Rules That Burn Fat Without Any Exercise
    
Copyright Melanie Monarch/YouTube
By Leah GrothNov 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓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.
Can you lose weight without breaking a sweat? Yes, says one weight loss warrior. Melanie Monarch is a fitness enthusiast who shares life hacks and advice with her followers. In a new viral YouTube video, she reveals her top, game-changing tips on how to lose weight without exercising.
1. Master Meal Timing“This one tip alone will significantly play a big role in your weight loss if you actually stick to it,” she says at the start of the clip. “Master your meal timing. It's not just what you're eating but when you're actually eating it. If you restrict your eating window, your body's going to get used to burning fat even when you're resting.”
You Can Do This by Intermittent Fasting
See on Instagram
“I like to do intermittent fasting, the 16-8 method,” she reveals. “This method is very doable because most of the fasting actually takes place when you're sleeping. I like to do 9:00 AM to 5:00 PM for my eating window because I'm a really early riser. But your timeframe can totally be adjusted according to what works for you.”
Or, Avoid Eating Three Hours Before Bedtime
See on Instagram
Another option? “If you don't want to do intermittent fasting, not eating any food three hours before your bedtime,” she recommends. “It is going to help your body work on burning fat instead of digesting when it's time for you to go to sleep.”
RELATED:Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day
2. Prioritize Hydration
See on Instagram
Number two, you need to “change the relationship” that you have with water, she says. “Make water your best friend. “We are going to want to drink a glass of water before every meal. This is going to help you not overeat because a lot of the time, we actually think we are hungrier than we really are when we're just dehydrated. Not only will this help with your portion control, but it can also boost your metabolism by 30%. Pretty cool.”
And, Ditch Juices and Any Sweetened Drinks
See on Instagram
And, “ditch all of the juices,” she recommends. “If you love juices, pops, sweeteners, add sugar to your coffee, Starbucks. I get it. I love Starbucks. But if you really, really, really want to lose weight fast, you have to let those things go and make water your only drink. Just doing that alone is going to shed off so much weight. We don't even realize how much sugar is actually in these drinks. They are filled with sugar. Oh my god. I know it's going to be a little bit boring, and it's going to be quite a change to just have water. But if you really want to lose weight fast, you have to master just drinking water all the time. I used not to know how to have dinner without a cup of juice. It was just my thing. And when I just cut off having juice and having a pop, I literally noticed a weight difference within days. I'm not even joking. I noticed a difference in my face and in my arms. That's usually where I'll see the weight loss right away. Ditch those juices, ditch the pops.”
Limit Alcohol
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Another tip for not drinking your calories? “If you like your alcohol, try to limit how much alcohol you're having. I promise you, if you just do this tip alone and forget everything else, you will notice a weight loss difference really quickly,” she says.
RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger
3. Mindfully Eat
See on Instagram
Number three, which she calls an “unpopular opinion,” is “mindful eating techniques,” something she is working on. “I eat really fast. We actually want to be doing our food and being present while we're eating it. Yes, that actually counts because when you eat fast, you're not giving your body a chance actually to break things down in the right amount of time. So it's getting stored as fact. You want to chew slowly and thoroughly to give your body a chance to break down the food. What helps me with that is not having a phone or not sitting in front of the tv. When you're eating, people who eat mindfully actually consume fewer calories and feel full for longer.”
Use Smaller Plates
See on Instagram
One way you can do this is by using smaller plates. “Visual cues make a bigger impact than you think. So instead of using these plates all the time, swap it for these plates, and then you're just going to trick your brain into thinking that this is the standard size because it really should be,” she says.
4. Reduce Carb Intake
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Number four is reducing carb intake. “If you're eating a lot of pasta, if you're eating a lot of bread, just don't even have that in the house. Literally, just don't buy bread. Bread is not your friend. If you want to lose weight fast and if you are going to have carbs, eat the good carbs like sweet potato and wild rice and have it in small amounts. The less carbs that you have, the quicker that you're going to see those results,” she says.
RELATED:Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein
Implement These Tips Daily
See on Instagram
“If you follow these four tips, you will lose the weight fast, but you have to be serious about it, and it has to be implemented every single day,” she says at the end of the clip. “I like to hold myself accountable. I'll use a journal, and I also use my Fitbit app, and I'll actually log and write out what I ate every single day. When you're holding yourself accountable, and you have to actually write out or track the food that you're eating, you are going to be more mindful and more hyper-focused and aware of what you're doing. So it's always good to bring more attention to it. And remember, it's not just about losing weight. You want to be the best version of yourself that you can be. You want to be healthy, and you want to live as long as you can. That's what it's really about at the end of the day.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        14 Ways to Naturally Suppress Your Appetite and Lose Weight
    
amanda_dobler/Instagram
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Do you want to naturally suppress your appetite and lose weight? Amanda Dobler (@healthwithamanda) is a certified nutritionist, fat loss coach, and weight loss influencer who regularly shares tips on how to lose weight. In general, she has a very “tough love” approach to weight loss. “How to naturally suppress your appetite if you're trying to lose weight,” she says in a recent viral video. “I've lost 20 pounds myself without dieting.” She also shares some other tips on how to lose weight in other videos.
Eat More ProteinShutterstock
Her first tip? “Eat enough or more protein, always more protein,” she says. “My favorite lean protein options are Greek yogurt, eggs, chicken, Turkey, and fish.”
Also, Eat Fiber Rich FoodsShutterstock
Two, “Eat enough fiber-rich foods,” says Amanda. “When I say fiber foods, I mean whole fiber foods, not a Fiber One bar. So some examples can be raspberries, apples, oranges, sweet potatoes, leafy greens.”
Drink Lots of LiquidsShutterstock
Her third tip? “Drink a ton of liquid,” she suggests. “When I say liquid, I mean water, coffee, tea, seltzer, all gray options. Basically, anything that does not have a ton of added calories to it.” If you hate drinking “plain water,” she recommends mixing it with lemon, tea, fruit, or powdered vitamins.
Eat Calories Instead of Drinking ThemShutterstock
Her fourth tip is, “Eat your calories rather than drink your calories,” she suggests. “A calorie is a calorie. Like 100 calories of carrots, it's the same as 100 calories in a Coke, but what they do for you is very different. And so eating 100 calories of carrots is going to keep you way more full just from the fact that you are chewing it versus drinking a can of soda,” she says.
Accept HungerShutterstock
Next, “if you're trying to lose weight, it's normal to be a little bit hungry,” she says. “That's very natural, and you should feel there's a huge difference between actual hunger and a craving. So you really need to tune in and listen to your hunger cue.”
Don’t Binge EatShutterstock
In another viral video, she reveals a few tips on how to avoid binge eating, which leads to weight gain. She explains that “binge eating, overeating, and giving into cravings are three very different things, but you can use this tool for all three situations,” she says. “Next time you wanna keep eating, and you know that you don't need it or you're not actually hungry and you want to not be eating it, this is what you need to do: Just don't do it seriously, just don't do it.”
Step Away From Your FoodShutterstock
“The next time you feel like doing it, just do not do it,” she continues. “Put down the fork, put down the spoon. Step away from the food. Don't do it. This is the most simple thing like ever, but we truly all need to hear it.”
Don’t “Cope” or Slap a “Bandaid” on the ProblemShutterstock
“A lot of us need permission to break away from our normal ways of coping. Even if that way of coping, such as stress eating or going towards food, is not actually helping us and not actually making us feel better, it isa comfort to us at the moment,” she explains. “The reason why I'm saying this, rather than, you know, telling you to go get a lower calorie snack or to replace it with a seltzer is, those are just bandaids,” she continues. “Instead, you need to dig deep and prove to yourself that you can do it and you will survive, and that's how you will work your way through it.”
Build ConfidenceShutterstock
She adds that what people lack in these situations “is the confidence to be able to get through it, but the only way that you gain confidence is by actually doing it,” she says. “Confidence is just a repeat of doing the same action and proving to yourself that you can do it and you will survive and do it. You can definitely do it.”
Stop ComplainingShutterstock
In another video she encourages her followers to break a simple habit: Complaining. “So here's my list of things that you need to stop complaining about if you are trying to lose weight,” Amanda says. “This is just some tough love for you. If you are not in the mental state for any tough love, then guess what? You are holding your phone. You can swipe past me.”
RELATED:I Lost 13 Pounds in 4 Weeks With These 14 Changes
Don’t Envy Other People’s FoodShutterstock
“So the first thing that you Here’s the list of things you need to stop complaining about if you're trying to lose weight is, when you are going out to a restaurant, and you order a meal and someone's meal looks better than yours,” she says. “It's one meal. So what if their meal looks better than yours? You can either choose for your food to look better or for you to look better.”
Don’t Obsess Over Food at PartiesShutterstock
“Second thing, you're out to a party and there's a bunch of yummy appetizers around, and you are upset because you cannot eat all of them. You need to chill out, stop, go talk to someone else. Go do anything else besides think about food. There are other areas of your life that you can find joy in besides food,” she points out.
Accept Your HungerShutterstock
“The third thing to stop complaining about if you're trying to lose weight is to stop complaining that you are still hungry,” Amanda states. “You are in a calorie deficit. It is normal. You are supposed to feel a little bit hungry. There's a difference between being a little bit hungry and starving. Are you starving? Probably not.”
RELATED:20 Surprising Foods That Shrink Abdominal Fat in 60 Days
Don’t Freak Out Over the ScaleShutterstock
“Number four, and this is the most important one that so many people are guilty of. You need to stop complaining when the scale does not move, not if it doesn't move. When it doesn't move,” Amanda instructs. “You need to chill out. If the scale hasn't even moved for two weeks, I probably wouldn't even be freaking out. But so many of you are freaking out. If it doesn't move after one day or two days, it's just stuck; it's all just part of the process. You need to get a little bit more mentally tough, and it will work out.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
@healthwithamandaaI am a bottomless pit so i get it… it’s hard to feel hungry esp when trying to lose weight. Here are some tips on how to decrease your hunger! #tips #habits #weightloss #fatloss #healthy #healthylifestylechange
Nutrition & Diet
        #1 Thing You Can Do to Lose Weight at Your Next Meal, According to a Dietitian
    
chicago.dietitian/TikTok
By Leah GrothAug 02, 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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                       Follow:
                       

   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.
Samar Kullab MS, RDN (@chicagodietician) is a ​​Licensed & Registered Dietitian Nutritionist and influencer who has amassed a following of over 710,000 followers on TikTok. She regularly shares tips and tricks about how to lose weight in a natural way. In one viral video, she shares a simple hack you can use at every meal to eat less. “One thing you can do at your next meal to help you lose weight. I'm a registered dietician nutritionist with a master's in nutrition science. So listen up,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, for more tips.
Don’t Eat Fast@chicago.dietitianFollow for more weight loss tips☺️ #dietitian #nutrition #weightlossmotivation #weightlosstipsandtricks #learnontiktok
Like your mother might have told you, don’t eat so fast, she says. “Slow down at your meal. It takes 20 minutes for your stomach to signal your brain that you are full.”
If You Eat Fast, You Won’t Know When You Are Fullchicago.dietitian/TikTok
This means that if you eat fast, you are more likely to eat more because you won’t know you are full. “So the quicker that you eat, the more that you can eat.”
Once you figure it out, it will be too late. “By the time your brain gets that message, you're just like, ‘Well, I'm uncomfortably full,’’” she adds. 
At your next meal, “slow down, chew your food very well, put your utensils down between each bite,” she instructs.
Related: Britany Williams Shares 10-Minute, Zero Equipment Beginner Workout
Eat From Smaller PlatesShutterstock
We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, for more tips. Her first? Eat from a smaller plate. “If you eat from the really large dinner plates, smaller portions look like you are depriving yourself and it’s too easy to put portions too large on those plates,” she says. “If you fill a smaller plate, you can eat smaller portions."
Related: I Lost 30 Pounds With This Walking Routine
Half Your Plate with Veggies and One-Quarter, VeggiesShutterstock
Collingwood also suggests filling half your plate with veggies and at least one-quarter with protein. “Veggies are low in calories and high in fiber which fills and keeps you satiated. Protein is also very satiating and has a high thermic effect of food, meaning you actually burn more calories digesting it than carbs and even fat.”
💪🔥Body Booster: During your next meal, be intentional about your pace of eating. Try and eat slower than usual, giving your stomach a chance to signal to your brain that you are full. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        3 Simple Tips to Burn More Fat on Ozempic and Mounjaro
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackApr 23, 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.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

            
                What Are Weight Loss Injections?
            
            
        These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                How These Medications Work
            
            
        ​Increased Hunger Throughout Your DayShutterstockThe science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

            
                Consider Potential Side Effects
            
            
        ​Potential Challenges to Watch ForShutterstockBefore starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

            
                Tip #1: Eliminate All Sodas and Sugary Drinks
            
            
        Shutterstock
Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

            
                Tip #2: Prioritize Lean Protein
            
            
        ​SalmonWhen your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.
RELATED:20 Possible Ozempic Side Effects

            
                Tip #3: Commit to Regular Exercise
            
            
        Simple Cardio Routines for Weight Loss in 60 DaysShutterstockNo weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

            
                Use Medications as a Starting Point for Lasting Change
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockThe true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Remember: It's About Long-Term Success
            
            
        ​Why Stopping MattersShutterstockWeight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes
    

        Copyright Clean & Delicious/YouTube
    
By Christopher RobackApr 23, 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.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

            
                Cottage Cheese: The Versatile Protein Base
            
            
        Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

            
                Canned Salmon: Budget-Friendly Omega-3 Powerhouse
            
            
        Shutterstock
Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

            
                Tempeh: Plant-Based Protein with Texture
            
            
        ​Probiotic Foods: TempehShutterstockThis fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

            
                Lentils: Protein-Fiber Combo for Lasting Fullness
            
            
        ​LegumesShutterstockWith 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

            
                Chicken and Turkey Sausage: Lean Protein Made Convenient
            
            
        ​Sheet Pan DinnerShutterstockPre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

            
                Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes
            
            
        ​Greek Yogurt: High ProteinShutterstockThis creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Shrimp: Fast-Cooking Lean Protein
            
            
        ​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstockWith 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

            
                Ground Turkey: Versatile Protein for Meal Prep
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockThis poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

            
                Hemp Seeds: Small Seeds, Big Protein Impact
            
            
        ShutterstockDon't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

            
                Parmesan Cheese: Concentrated Flavor and Protein
            
            
        ​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstockThis aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

            
                Eggs and Egg Whites: The Complete Protein Package
            
            
        ShutterstockWith 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Ground Venison: Lean Red Meat Alternative
            
            
        Shutterstock
This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

            
                Last Word
            
            
        11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstockIncorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        She Lost Over 100 Pounds with These Low Carb Costco Meals
    

        Copyright Low Carb Love/YouTube
    
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

            
                Birria
            
            
        “You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

            
                Chicken Tinga
            
            
        Instacart
Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

            
                Beef Kabobs
            
            
        Instacart
Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

            
                Kevin’s Chimichurri Beef
            
            
        Costco
Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

            
                Organic Broccoli Chicken Cheddar Stuffed Breast
            
            
        Costco
Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

            
                Fully Cooked Shrimp
            
            
        Instacart
“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

            
                Caesar Salad
            
            
        Instacart
Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

            
                Ready-to-Eat Poke
            
            
        Annasea
The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

            
                Egg Bites
            
            
        ​Kirkland Signature Sous Vide Egg BitesCopyright CostcoAnd for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.
So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” 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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