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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@celebwell.com.

#1 Trick to Stop Overeating

One weight loss influencer maintains that a healthy diet starts in your head.

Leah Groth
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
Jada_digitaljada12
digitaljada/Instagram/YouTube
Leah Groth
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

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

@digitaljada

the 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 Accident

Jada_digitaljada5digitaljada/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-Talk

Jada_digitaljada9digitaljada/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 Feel

Jada_digitaljada10digitaljada/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.”

Visualization

Jada_digitaljada8digitaljada/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 Rules

Jada_digitaljada4digitaljada/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”

Jada_digitaljada2digitaljada/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.

healthy eating

More For You

Nutrition & Diet

#1 Trick to Stop Overeating

Jada_digitaljada12
digitaljada/Instagram/YouTube
Leah Groth
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

@digitaljada

the 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 Accident

Jada_digitaljada5digitaljada/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-Talk

Jada_digitaljada9digitaljada/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 Feel

Jada_digitaljada10digitaljada/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.”

Visualization

Jada_digitaljada8digitaljada/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 Rules

Jada_digitaljada4digitaljada/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”

Jada_digitaljada2digitaljada/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.

Nutrition & Diet

5 Ways to Suppress Your Appetite Without Taking Ozempic

Hungry woman holding spoon in her mouth.
Shutterstock/Roman Samborskyi
Christopher Roback
By Christopher RobackJun 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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

Closeup detail of woman putting pink chewing gum into her mouth.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

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

"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

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.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

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

"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

,,Food,Fridge, refrigerator ,coldShutterstock

"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

Melanie_Monarch1
Copyright Melanie Monarch/YouTube
Leah Groth
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

“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

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

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

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

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

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

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

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

“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_healthwithamanda9_4974c7
amanda_dobler/Instagram
Leah Groth
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 Protein

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

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 Foods

Sweet,Potato,Shutterstock

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 Liquids

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

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 Them

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

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 Hunger

Looking Inside RefrigeratorShutterstock

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 Eat

Woman eating snacks in night next to the opened fridge.Shutterstock

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 Food

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

“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 Problem

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“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 Confidence

Woman eating saladShutterstock

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 Complaining

Photo of happy good mood beautiful charming athlete sportive girl taking selfie at home showing thumb up.Shutterstock

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 Food

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

“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 Parties

Three young female friends sitting outdoor and eating pizza - Happy women having fun enjoying a day out on city street - Happy lifestyle conceptShutterstock

“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 Hunger

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.Shutterstock

“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 Scale

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“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.

@healthwithamandaa

I 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

samar-kullab-2
chicago.dietitian/TikTok
Leah Groth
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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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.dietitian

Follow 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 Full

samar-kullab-3chicago.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 Plates

Big,Plate,With,Small,Amount,Of,Salad,In,The,Centre,Shutterstock

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, Veggies

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

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

30 Best Protein Foods That Melt Fat Quickly

Autumn Bates
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Tired of eating the same protein foods while seeing minimal results? You might be choosing the wrong proteins. Not all protein sources are created equal – some can actually help accelerate your fat loss, while others might be holding you back.

"It's really important to eat enough protein to help prevent ruining your metabolism while you lose weight. But some protein-rich foods are a lot better at doing this than others," explains Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance and 600,000 subscribers following her tips on YouTube.

Looking to boost your protein intake while losing weight? This ranking breaks down the best protein sources from good to absolute best. Let’s start with the basics:

30. Quinoa

"Quinoa is often praised as a protein powerhouse, but the numbers tell a different story," Autumn says in her post. With just 8 grams of protein and 34 grams of net carbs per cup when cooked, it's not the protein champion many believe it to be. While it's nearly a complete protein, Autumn notes its DIAZ score (protein absorption rate, which tells us how effectively your body can use the protein to build and maintain lean muscle.) is relatively low.

29. Almonds

Almonds in ceramic bowl on wooden background. Selective focus.Shutterstock

Despite their healthy reputation, almonds don't pack the protein punch many expect. Autumn explains that their protein quality is so low it's barely measurable, making them better suited as a healthy fat source than a protein source.

28. Peanuts

Raw peanuts or arachis, nuts,

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"You only get 7 grams of protein for about 190 calories of peanuts," Autumn points out. Compare this to beef, which provides 27 grams of protein for the same calories. Plus, peanuts are low in crucial nutrients like zinc, iron, and vitamin A.

27. Regular Yogurt

Spoon with thermostat yogurt in a girl's handShutterstock

While nutritious, regular yogurt offers just 5-7 grams of protein per cup, Autumn notes. That's significantly less than its concentrated cousin, Greek yogurt, making it a less efficient protein source for weight loss. Moving Up: The Decent Options

26. Seitan

seitan or vegan meat sliced with spices such as oregano, pepper, garlic, and parsley.

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Made from wheat protein, seitan offers a decent amount of protein but falls short in several areas. "It's incomplete protein with a lower DIAZ score," Autumn explains, "and it's notably nutrient-poor compared to other options."

25. Beans (General Category)

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

While beans provide some protein, Autumn points out their inefficiency: "To get 28 grams of protein from black beans, you're also consuming 54 grams of net carbs and 482 calories." This high carb-to-protein ratio makes them less ideal for weight loss goals.

24. Seeds (General Category)

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

Hemp seeds lead this category with a moderate DIAZ score. "Seeds can provide some valuable nutrients," Autumn says, noting that pumpkin seeds offer magnesium while hemp seeds provide plant-based omega-3s.

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

23. Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

One cup of cooked chickpeas provides 15 grams of protein alongside 33 grams of net carbs. Autumn appreciates their fiber content and nutrients like folate, iron, and zinc, though she notes the minerals aren't as bioavailable as in animal sources.

22. Ezekiel Bread

Freshly baked Ezekiel Bread / Bible Bread sliced, French Stick, Chilli, Cheese, Halloumi, Tomato. Bread bun.

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This sprouted grain bread stands out from regular bread with about 10 grams of protein per two slices. "The fermentation and sprouting process makes nutrients more absorbable," Autumn explains, though she notes its DIAZ score isn't well documented.

21. Buckwheat

Buckwheat Grains on Plate on Wooden Background, Top View, Copy Space.Hulled kernels of buckwheat grains close up. Food background.Shutterstock

While it's a complete protein with a decent DIAZ score, buckwheat's numbers are modest: 6 grams of protein per cup cooked, with 29 grams of net carbs. Autumn appreciates its medium glycemic load, making it a reasonable choice when whole grains are desired. Now let’s move to middle tier.

20. Pea Protein Powder

Plant base protein Pea Protein Powder in plastic scoop with fresh green Peas seeds on white Background, isolated copy space.

Shutterstock

"The DIAZ scores for pea protein are mixed," Autumn notes. While it's high in protein, she's observed digestive issues in many clients, and it lacks the nutrient density of whole foods.

19. Oysters

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Though not typically thought of as a protein source, oysters offer about 11 grams of protein per 4 ounces. "They're one of the best sources of vitamin B12," Autumn highlights, though their relatively low protein density keeps them from ranking higher.

18. Yellow Split Peas

Uncooked, split, yellow peas in bowl. Dry peas grains. Top viewShutterstock

With 16 grams of protein and 20 grams of net carbs per cooked cup, yellow split peas offer a better protein-to-carb ratio than many plant sources. Autumn notes their decent DIAZ score and good folate content.

17. Soy Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Ranking higher than pea protein due to its better DIAZ score, soy protein powder still falls short of animal-based options. "It's a decent choice for plant-based dieters," Autumn says, "but like all powders, it lacks the nutrient complexity of whole foods." Now the list is getting serious.

16. Tofu

Organic,Raw,Soy,TofuShutterstock

While you need about 9 ounces to get 30 grams of protein, tofu's complete amino acid profile makes it noteworthy. "It's a versatile option for plant-based eaters," Autumn explains, though she prefers its fermented cousin, tempeh.

15. Edamame

Edamame,boiled green soybeans with saltShutterstock

One cup provides 12 grams of complete protein with only 3 grams of net carbs. While not fermented like tempeh, Autumn appreciates its whole-food status and nutrient profile.

14. White Fish

Fresh fish, raw cod fillets with addition of herbs and lemonShutterstock

Lean and protein-rich, white fish earns its spot with high protein content and good digestibility. Though lower in some nutrients compared to fatty fish, Autumn notes it's an excellent low-fat protein source.

13. Whey Protein

low key scoop up whey protein, selective focusShutterstock

"Whey protein is an excellent way to boost protein intake," Autumn states. While it lacks the full nutrient profile of whole foods, its high DIAZ score and protein density make it valuable for meeting protein goals.

12. Lamb

Organic Grilled Lamb Chops with Garlic and LimeShutterstock

Rich in nutrients and high in protein, lamb only ranks slightly lower than some other meats due to its higher fat content. "Four ounces of lamb provides 25 grams of protein and 22 grams of fat," Autumn explains, noting this affects its protein density. And finally time for elite tier: the best of the best.

11. Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Leading the plant-based category, fermented tempeh offers improved nutrient availability and digestibility. "Its fermentation process makes it one of the most beneficial forms of soy," Autumn emphasizes.

10. Turkey

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,Shutterstock

High DIAZ score and lean protein content put turkey near the top. Autumn notes its decent choline content, though it's somewhat lower in zinc and iron than red meat.

9. Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

"The protein content varies significantly by cut," Autumn explains. Leaner cuts like pork loin offer excellent protein density and valuable nutrients like choline and zinc.

8. Chicken

fresh chicken breast raw on cutting boardShutterstock

A classic for good reason, chicken offers excellent protein density and a high DIAZ score. While not as nutrient-dense as some red meats, its lean profile makes it a weight loss favorite.

7. Eggs

Fresh chicken eggsShutterstock

"Eggs are essentially a multivitamin," Autumn declares. Rich in choline, vitamin K2, and vitamin A, eggs only rank below the top tier due to their moderate protein content (5-7 grams per egg).

6. Venison

Traditional barbecue leg of venison sliced and served with herbs as close-up on rustic black board with copy space

Shutterstock

Lean and nutrient-rich, venison combines high protein content with an impressive nutrient profile. Autumn places it among the top choices for its excellent protein quality and density.


RELATED:20 Superfoods for People Over 50

5. Greek Yogurt/Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

These dairy powerhouses offer impressive protein content (20-25 grams per cup) along with calcium and other nutrients. "They're also generally well-tolerated by those with lactose sensitivity," Autumn notes.

4. Fatty Fish (Salmon, Sardines, Anchovies)

Grilled sardines with addition of fresh herbs, lemon and spices on a wooden background. Grilled seafood, barbecueShutterstock

Combining high-quality protein with essential omega-3 fatty acids, these fish varieties offer outstanding nutritional value. "They're providing protein plus nutrients that are hard to get elsewhere," Autumn emphasizes.

3. Shrimp

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

"Shrimp is one of those sneaky sources of protein that's actually very nutrient dense," Autumn reveals. Ranking among the top eight most nutrient-dense foods in research, shrimp combines excellent protein quality with impressive nutrient content.

2. Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden boardShutterstock

Nearly identical to beef in protein quality and nutrient density, bison earns its spot near the top. Autumn appreciates its excellent DIAZ score and comprehensive nutrient profile.

1. Beef

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,BlackShutterstock

Taking the top spot, beef combines excellent protein density, superior DIAZ score, and outstanding nutrient richness. "It's been rated one of the most nutrient-rich foods available," Autumn concludes, noting its particular value for iron and zinc content.

Remember: The best protein choice for you depends on your individual needs, preferences, and dietary restrictions. Use this ranking as a guide while considering your personal health goals and dietary requirements.

Why These Proteins Work Better Than Others

Autumn evaluates protein sources using three game-changing factors that determine their fat-melting potential:

The Absorption Factor

"We can't just look at how much protein is in something – we need to know how well we actually absorb it," Autumn explains. This is measured by the DIAZ score, which tells us how effectively your body can use the protein to build and maintain lean muscle.

The Density Secret

Some foods marketed as "high-protein" actually require you to eat a lot more calories to get meaningful protein amounts. For example, Autumn points out that "you get 27 grams of protein for the same calories with beef compared to just 7 grams from peanuts."

The Nutrient Multiplier

Foods that combine high protein with essential nutrients help optimize your metabolism. "We need to make sure that it's nutrient dense because that's going to make sure that we're actually living our healthiest possible lives while we're also achieving a weight loss goal," Autumn emphasizes.

Animal vs Plant Proteins: What You Need to Know

The Animal Protein Advantage

"All animal sources of protein except for collagen are going to be high DIAZ," Autumn reveals. This means your body can use these proteins more effectively for building and maintaining muscle while losing fat.

Plant Protein Truth

While plant proteins can support your goals, Autumn notes that "all of these are generally going to have a lower DIAZ score." This doesn't mean you should avoid them – just choose wisely and know how to combine them effectively.

Making These Proteins Work for Fat Loss

For optimal results, Autumn recommends:

  1. Choose proteins from the top tiers whenever possible
  2. Combine lower-ranked plant proteins to create complete protein profiles
  3. Time your protein intake strategically throughout the day
  4. Focus on the most nutrient-dense options for your calories.

The Bottom Line

Your protein choices can make or break your fat loss results. "If you're trying to get more protein, focus on the sources that give you the most bang for your nutritional buck," Autumn advises. By choosing from these ranked proteins and understanding how to use them effectively, you can optimize your body's fat-burning potential while maintaining lean muscle.

Remember: The best protein choice is one that you'll consistently include in your diet. Use this ranking as your guide to make informed decisions about which proteins will best support your fat loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Habits That Put Her in the Best Shape After 65

Ilene Block silverandstrong
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothFeb 16, 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
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.

Don’t let age be the excuse that keeps you from losing weight. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. In a new post, she reveals exactly what she does to look and feel so great at her age: “5 reasons I look fitter than most people at 65,” she writes.

“It’s not good genes or luck or some ‘secret formula’ - it’s daily habits that keep me looking fit, strong, healthy and youthful,” she writes in the post. “The best news? You can adopt these habits and live your best life at any age!” She then reveals precisely what she does.

She Eats Lots of Protein

The first thing she does is eat a protein-rich diet every day. “I spent decades yo-yo dieting and eating as little as possible to be skinny. I learned at 61 the power of macro based nutrition and now eat to fuel my body to be fit, strong and healthy,” she says.

RELATED:20 Superfoods for People Over 50

She Hydrates

Next, she drinks 100 ounces of water daily. “Drinking plenty of water daily is essential for hydration, digestion, joint lubrication, and muscle function, especially for women over 50 who are active,” she says.

She Walks 8,000 Steps Per Day

She also gets her steps in — 8,000 to be exact. “Walking supports heart health, improves mobility, and helps maintain a healthy metabolism. It strengthens bones, and enhances mood, making it an effective and accessible way to stay active and independent,” she writes

She Lifts Heavy Weights

She also lifts heavy weights five days a week. “Lifting weights builds and maintains muscle mass, improves bone density, and boosts metabolism, which is key for longevity and independence,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Keeps Her Mind Engaged and Challenged

Another habit: Keeping her mind engaged and challenged. “Keeping your mind active improves cognitive function, reduces the risk of dementia, enhances memory, and supports overall mental well-being for a sharper, more fulfilling life,” she says.

Here’s How to Approach Changes

“You can make these changes at any age,” she continues. “Pick one place to start and remember these mantras.” The first is “consistency, not perfection,” followed by “discipline, not motivation,” and finally, “comparison is the thief of joy.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

Stop Eating Your Meals in the Wrong Order

Jessie Inchauspe Glucose Revolution
Copyright Glucose Revolution/YouTube
Christopher Roback
By Christopher RobackFeb 16, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Do you often reach for bread first when sitting down to eat? Or start your meal with a sweet drink? According to biochemist Jessie Inchauspé, known as the Glucose Goddess, these common habits might be sabotaging your health – even if you're eating healthy foods.

Why Your Food Order Matters

A groundbreaking 2015 study published in Diabetes Care revealed something remarkable: eating the exact same meal in a different order could reduce blood glucose spikes by 73%. "This kind of reduction is just mind-blowing," Jessie says in her video post. "So 73% smaller glucose spike for the exact same meal."

RELATED: This Is Exactly How to Lose Body Fat This Year

The Hidden Problem With Blood Sugar Spikes

Most people experience significant glucose spikes daily, whether they have diabetes or not. "These spikes lead to cravings, fatigue, needing a lot of coffee to get through the day, skin issues, hormonal issues, sleep issues, feeling sluggish, having brain fog," Jessie explains. Over time, these spikes can contribute to serious health conditions like type 2 diabetes.

The Right Order Makes All the Difference

The solution is surprisingly simple. According to the research, here's the optimal order for eating your meal:

1. Vegetables first

2. Proteins and fats second

3. Carbohydrates last

How It Works in Your Body

"Imagine that your stomach is like a sink and your intestine is like the pipe below the sink," Jessie illustrates. When you eat vegetables first, their fiber creates a protective mesh at the bottom of your stomach. "Any glucose molecules coming down afterwards is not going to arrive so quickly into the pipe below," she explains. This natural barrier helps prevent sharp blood sugar spikes.

Stay Fuller Longer

The benefits go beyond blood sugar control. Research shows eating in the right order affects ghrelin, our hunger hormone. "In the group that ate their food in whatever order they want, ghrelin stayed low for about two and a half hours," Jessie notes. "However, in the group that ate their food in the right order... ghrelin probably stayed suppressed for about four to five hours."

Long-Term Health Benefits

An eight-week study demonstrated the power of this simple change. "Only the group who ate their food in the right order also saw the beginning of the remission of their type 2 diabetes," Jessie shares. "They saw, on average, a reduction of 18 milligrams per deciliter in these people's fasting glucose levels."

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

Making It Work in Real Life

What about mixed dishes like sandwiches or lasagna? Jessie offers a practical solution: "Have what I call a veggie starter. Before your main dish, add a plate of vegetables to the beginning of your meal." This could be as simple as a side salad or some roasted vegetables.

Restaurant Tips

"When you go to a restaurant and they put bread on the table before you order, try to not eat it first," Jessie advises. Instead, save it for after your main course. This simple change can help maintain steady glucose levels and prevent post-meal energy crashes.

RELATED:20 Superfoods for People Over 50

Start Today, No Stress Required

The best part? You don't need to wait between food groups – just eat them in the right order. As Jessie emphasizes, "Remember only do this if it's easy, never if it's stressful. This is something that should be positive and enjoyable, not something to stress you out."

By making this simple change to how you eat – not what you eat – you could experience fewer cravings, better energy, and improved overall health. It's a free, easy way to take control of your health, one meal at a time. 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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