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Nutrition & Diet
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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.

Stop Eating Your Meals in the Wrong Order, Warns Expert

Simple meal hack controls blood sugar without changing what you eat.

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
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
Nutrition & Diet

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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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.

Nutrition & Diet

#1 Thing You Can Do to Lose Weight at Your Next Meal, According to a Dietitian

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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

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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

Eating Advice to Boost Gut Health and Beat the Bloat

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clarissalenherrnutrition/Instagram
Leah Groth
By Leah GrothApr 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
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Evidence-Based

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

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

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

Are you feeling like your gut health needs a little work? You might be making a simple mistake that is preventing it from doing its job, according to one expert. Clarissa Lenherr is a UK-based nutritionist specializing in gut health and IBS. She regularly shares tips and tricks to help people “beat the bloat.” In a recent post, she addresses digestion, revealing a common error that people make. “Here's an easy gut health tip that you're probably missing out on,” she writes at the start of her Instagram post. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Your Gut May Need “A Break,” She Says

clarissa-lenherr-1clarissalenherrnutrition/Instagram

“Give your gut a break,” encourages Lenherr. “The gut needs a break to do all the wonderful things it's supposed to do: Digest, break down, absorb, utilize nutrients, help with our bowel movements.”

RELATED: 3 Things Keeping You From Losing Extra Belly Fat

“Constantly Eating” Can Prevent Digestion

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

“If we're constantly eating and not giving our gut that time it needs, we can stop these wonderful processes between meals,” she continues.

Wait 3 to 4 Hours Between Meals and 12 Hours Overnight

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

“Consider three to four hours (between meals) and overnight. Consider 12 hours between dinner and breakfast to give your gut the time it needs,” Lenherr recommends.

Our Expert Weighs In

Tara_Collingwood2Diet Diva/Facebook

Collingwood explains that the gut digests and moves food along from stomach to intestines. “Depending on volume and type of food, this can take about 3 to 4 hours for the gut to completely clear out between meals,” she says.

RELATED: I Lost 70 Pounds From Hot Girl Walks and This Is Exactly How I Did It

Don’t Fast for More Than 12 Hours

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.Shutterstock/Josep Suria

Collingwood agrees that having a period of time each day without food is “natural and good for digestive health” and “overnight is the best time” for it. At a minimum, she suggests 10 to 12 hours of sleep overnight. “No need to go fasting for more than 12 hours,” she notes. “Once you are up for the day, eat within 1 to 2 hours to get your metabolism started.”

💪🔥Body Booster: If you want to promote digestion, wait 3 to 4 hours in between meals.

Nutrition & Diet

Woman Drops 80 Pounds in 3 Years Using These 10 Simple Food Rules

MishLove_mishlovee3
mishlovee/TikTok
Leah Groth
By Leah GrothNov 25, 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.

Are you looking for some easy but effective weight loss tips? MishLove is a weight loss enthusiast who “lost 80 pounds naturally” and regularly shares tips on how she did it. In a recent viral video, she discusses how to lose weight fast. “I lost 80 pounds. I've been able to keep it off for three years,” she says. “I'm going to show you what I did at the beginning of my journey to get fast results, to keep me motivated to lose 80 pounds and keep it off for three years.”

Create a Weekly Food Plan

The first tip is to create a weekly food plan. “You need to know exactly what you're going to eat for the entire week. You need to know exactly what you're going to eat every single day, Monday through Friday, from your dinner to your snack, to your lunch, if you're going to make another snack dinner, how much water you're going to drink, if you're going to drink any tea,” she says in her post. She doesn’t prep meals, but she still makes sure she knows what she will eat and has everything she needs to make it. “Stick to the script, and I promise you it's going to work. If it's not on the list for that day, you do not eat it. Period. Point blank.”

Stop Eating When You Are Full

Tip number two is to stop eating when you are full. “No more overeating when you are full. You save it for later and go about your day,” she says. “I don't care how much your body craves it. Do not eat the food. Save it for later. You're not starving yourself. Once your body is satisfied, you're done.”

RELATED:I Lost 25 Pounds by Swapping Out These 6 Sugary Foods

Stop Eating Empty Calories

Tip number three is to stop eating empty calories. “Stop eating things that are low in protein, low in fiber, high in bad carbs, high in sugar. Eat intentionally. Eat things that are low in sugar, high in protein, high in fiber, and have no bad carbs. They are a little bad carbs and a little processed foods. Eat things that are going to help you on your fitness journey, such as a high fiber, high protein diet, which is going to take your weight loss journey to the next level,” she says.

4. Move Your Body More

Tip number four is moving your body more. “The perfect weight loss duo is eating less than what you're currently eating now and moving your body more than what you're currently doing. Now, those two together are going to take your body to the next level a lot faster than just doing, working ou,t or just eating properly. You want to do them together,” she says.

Drink Apple Cider Vinegar Drink in the Morning

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

“Tip number five is going to be drinking this every single morning on an empty stomach,” she says. It consists of six ounces of water, two tablespoons of apple cider vinegar, a hint of cayenne pepper, and half a lemon. “It is not gonna taste that good, but it's amazing for your gut,” she says. “It's going to help you with bloating, and it aids in weight loss. So drink that every single morning. I was very consistent with drinking when I first started my weight loss journey. That's going to take you to another level, trust me. Please be consistent with that.”

RELATED:10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks

Stop Drinking Sugary Drinks

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

Tip number six: stop drinking sugary drinks. “I was very good at this in the beginning. I always read the back of the labels of the drinks, and if there were anything more than five grams of sugar in them, I would not drink it at all. It was just way too much. Even now, to this day, I really do not drink anything that has more than five grams of sugar. For one, it is just way too sweet for me now. But reduce your sugary drink intake dramatically.”

Reduce Condiment Intake

Tip seven: you're reducing your intake of condiments that are high in sugar and high in calories. “For example, if you want barbecue sauce and you want to do Sweet Baby Ray's barbecue sauce with no sugar,” she says. “You're going to have to start looking at the labels and seeing how much sugars are in these sauces and how many calories because they do add up. Also, do not drown your salads in ranch or whatever salad dressing you're using. Your salad should not be white.”

Only Eat When You Are Hungry

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

Tip eight is understanding that it is okay to eat only when you are hungry. “Some days, you're going to want all your meals and all your snacks you have planned out. And then, some days you're only going to want two meals and one snack. Both days are okay. Do not force yourself to eat. But what you don't want to do is starve yourself. You never wanna miss out on a meal because you're trying to save calories,” she says. “All that's going to do is create a negative weight loss experience, and then you're going to gain the weight back.”

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

Start the Day with a High Protein Meal

A close up of soft boiled eggsShutterstock

Tip number nine is starting your day off with a high-protein meal. “It's going to keep you full longer. It was a staple when I first started. I do it now to this day. You want to make sure that your eating protein in the morning is going to keep you full. So, just carbs are not going to do it. Just fiber is not going to do it. Eat some protein,” she says.

Drink Ginger and Mint Tea Daily

Her last tip is to drink ginger and mint tea every single day. “Trust me, it's amazing for your skin, amazing for your gut. You can drink it multiple times a day, or you can just drink it once a day, but drink it after a meal, and you're going to feel great right after,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Simple Food Rules That Make Losing Weight Faster and Easier

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Shutterstock
Christopher Roback
By Christopher RobackNov 27, 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
✓Evidence-Based

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

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

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

Losing weight doesn’t have to involve extreme diets or complicated meal plans. In fact, simple, sustainable habits are often the most effective way to achieve long-term success. By following these ten food rules, you can make smarter choices, keep your metabolism revved, and shed pounds more quickly and easily. These tips focus on balance, moderation, and nutrient-dense foods so you’ll feel energized and satisfied while making progress toward your weight-loss goals.

Start Every Meal with Vegetables

Buddha,Bowl,Dish,With,Chicken,Fillet,,Brown,Rice,,Avocado,,Pepper,Shutterstock

Kick-off each meal with a generous serving of vegetables to ensure you’re getting fiber, vitamins, and minerals. This not only fills you up but also prevents you from overeating calorie-dense foods later in the meal. Think roasted broccoli, a fresh salad, or sautéed greens. Starting with veggies also slows digestion, keeping your blood sugar stable and your metabolism humming.

Follow the Plate Method

Chicken,And,Salmon,Dishes,With,Buckwheat,,Green,Beans,,Broad,Beans,Shutterstock

Divide your plate into three sections: half for vegetables, a quarter for lean protein, and a quarter for whole grains or starchy vegetables. This ensures balanced portions, keeps your calorie intake in check, and provides the nutrients your body needs for weight loss. The plate method is easy to remember and works at home, in restaurants, or at social gatherings.

RELATED: This Coach Shares 10 Do's and Don'ts That Actually Keep Fat Loss Off Forever

Drink Water Before Every Meal

A,Glass,Of,Cold,Water,With,Ice,On,Rustic,Table.Shutterstock

Drinking a glass of water 15 minutes before each meal can help curb hunger and prevent overeating. Staying hydrated also supports digestion and keeps your metabolism running efficiently. If plain water feels boring, try adding a slice of lemon, cucumber, or mint for a refreshing twist.

Eat Protein with Every Meal

Diced,Tofu,With,Tomato,Sauce,In,PanShutterstock

Protein is essential for weight loss because it boosts metabolism, helps maintain muscle mass, and keeps you feeling full longer. Incorporate lean protein sources like chicken, fish, eggs, tofu, or beans into every meal. Even snacks can include protein, like a hard-boiled egg or a handful of almonds.

Limit Processed Foods

High,Fiber,Foods.,,Healthy,Balanced,Dieting,Concept..,Foods,High,InShutterstock

Processed foods are often loaded with added sugars, unhealthy fats, and artificial ingredients that can slow your weight-loss progress. Focus on whole, minimally processed foods like fresh produce, whole grains, and lean proteins. This shift not only improves your health but also makes it easier to control your calorie intake.

RELATED: The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Avoid Liquid Calories

Iced,Latte,Coffee,On,Plastic,Cup,Place,Marble,BackgroundShutterstock

Sugary drinks like soda, sweetened teas, and fancy coffee beverages add unnecessary calories without filling you up. Replace them with water, herbal teas, or black coffee to cut back on sugar and calories. This small change can have a big impact on your overall weight-loss progress.

Plan Ahead for Snacks

Smart,Snacking,Pack,Veggies,Dip,Together,In,A,Jar,.selectiveShutterstock

Unplanned snacking can lead to mindless eating and excess calories. Keep healthy, portion-controlled snacks on hand, like sliced veggies with hummus, a small handful of nuts, or a piece of fruit with nut butter. Planning ahead ensures you have nutritious options ready when hunger strikes.

Eat Mindfully

Mindful,Or,Mindless,Eating,Symbol.,Doctor,Turns,Cubes,And,ChangesShutterstock

Mindful eating helps you tune in to your body’s hunger and fullness cues. Slow down, chew thoroughly, and focus on the flavors and textures of your food. Avoid eating in front of the TV or while scrolling on your phone. Mindful eating prevents overeating and helps you feel satisfied with smaller portions.

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

Limit Late-Night Eating

Man,Eating,Late,Night,Time,Alone,At,Home,Or,ApartmentShutterstock

Eating too close to bedtime can disrupt your metabolism and interfere with digestion. Set a rule to stop eating two to three hours before bed. If you’re truly hungry, opt for a light, protein-rich snack like Greek yogurt or a hard-boiled egg to tide you over until morning.

Indulge Wisely

Bite,Sizes,Dessert,,Fork,And,White,PlateShutterstock

Denying yourself your favorite treats can backfire and lead to binge eating. Instead, allow yourself occasional indulgences in small portions. Savor the experience without guilt, and balance it with healthy choices throughout the day. This approach keeps you motivated and prevents feelings of deprivation. By following these simple yet effective food rules, you can make losing weight faster, easier, and more sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds by Summer with 5 Simple Steps

Mahtab Ekay fitbymahtab
Woman Who Lost 20 Pounds Shares 8 Ways to Burn Calories Without Exercise
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 18, 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.

Do you want to lose 20 pounds in the next few months? Summer is right around the corner, and all it takes is following a few practical but straightforward fat loss steps, claims an expert. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post, she unveils her plan to help transform your body in just a few months. “Here’s exactly what I would do if I wanted to lose 20 pounds before summer 2025,” she writes. “Steal my simple strategies.”

Step One: Find Your Calorie Deficit

Her first step? “Find your calorie deficit,” she says. “A very simple way is to multiply your ideal body weight in pounds by 12. Example for someone whose ideal body weight us 140 => daily calories: 140*12=1,680. Don’t worry too much about this number; at Step 5, we’ll monitor your weight and adjust if needed.”

Step Two: Increase Protein Intake

The next step? “Increase your protein intake to 0.8g per pound of ideal body weight. Here’s how you can increase your protein intake,” she says. “Double down your current protein sources. Let’s say if you are having a chicken, have a larger portion. Add egg whites to your whole eggs. Include a protein source in every meal, like cottage cheese or zero-fat Greek yogurt. Choose leaner meat sources like chicken breast or turkey, or leaner beef. Supplement with protein powder if needed.”

Step Three: Increase Steps

Running Women walking in Country​The Clinical Approach to WalkingShutterstock

Step three? “Increase your daily average steps by adding 1-2k steps every week until you can consistently hit 8-12k steps,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Step Four: Lift Weights

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

The next step i strength training. “Start lifting weights 3-5 days a week with a structured program. This is necessary if you don’t want to just get skinnier but also want to look toned and defined,” she says.

Step Five: Stay Consistent

overweight woman on scale at homeShutterstock

The last step is to “stay consistent and don’t give up,” she says. “Weigh yourself 4-7 times a week, find your average weekly weight, and observe how it’s changing. Adjust your daily calories based on this if needed. Persistence is key to seeing results!”

Amp Up Your Fiber Intake

Young woman holding bowl full of apples in fruit orchard. Apple harvesting. Top view.​ApplesShutterstock

In another post, she offers some more fat-blasting tips, starting with amping up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Hydrate

Drink,Water,Pouring,In,To,Glass,hydrate,h2oShutterstock

Hydration is also essential. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Snack on Low-Calorie, High-Volume Snack

strawberry - Woman smiling with strawberry on wooden floor background, focus on fruit, asian beauty modelShutterstock

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

Top down view of a grilled cheese sandwich with tomato soup, ready for eating.Shutterstock

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Get Enough Sleep

High angle view of woman wearing sleeping eye mask in bed.

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Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Best and 5 Worst Proteins for Lean Muscles

Becky B. Brossett becky_brossett
Copyright becky_brossett/Instagram
Leah Groth
By Leah GrothFeb 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you trying to build lean muscle? You are likely aware that protein is essential to do so. However, not all proteins are created equal. Becky B. Brossett is an online coach “helping women 40+ build muscle & burn fat,” according to her Instagram bio. In a new social media post, she shares about the best and worst proteins for losing fat and building muscle. “7 proteins I stay away from as a woman over 45 working to build muscle,” she writes. “Not all proteins are created equal. Here are proteins I avoid as a woman looking to build muscle but also maintain gut health.”

Worst: Processed Meat

The first protein to avoid is “processed meat filled with crap,” she says. “That means cold cuts. If there are ingredients on the label I can't pronounce, I will not eat it.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Worst: Fake Meat

Alameda, CA - Feb 22, 2024: Grocery store refrigerator section with Beyond and Impossible Burger brand plant based patties. Plant based proteins can be as healthy as animal based proteins.Shutterstock

Plant-based meat may seem like a healthier option, but according to Brossett it isn’t and is basically the same as processed meat. “I would rather eat the real deal, a grass-fed burger. Plant-based meats are man made & highly processed,” she says.

Worst: Farm-Raised Fish

Salmon fish farm near Bergen, Hordaland, Norway.

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Where your seafood comes from is important, Brossett says. Farm-raised fish is “super gross,” she writes. “The fish are pumped with dyes and drugs. We buy wild caught.”

Worst: Anything Dairy

Milk, yogurt, cottage cheese, cheese, butter on light table and blue background. Side view of variety of dairy productsShutterstock

While lots of people utilize dairy as a protein, she does not. “Anything dairy, including cottage cheese, yogurt, etc. That includes whey protein,” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Worst: Fried Proteins

Breaded Fried Chicken Wings, Fingers and Drumsticks on Wooden Rustic Background Top View. Hot Crispy Chicken Nuggets, Fillet Strips, Meat Pieces in BreadcrumbsShutterstock

She also doesn’t recommend any fried proteins. “I typically don't eat fried foods. I air fry, bake, sautee or grill. Can I be honest? I love a good Nashville hot fried chicken sandwich. I'll have one every few months,” she writes.

Worst: Fatty Cuts of Meat

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

Next on her no-go list? “Fatty cuts of red meat like rib eye,” she says. “I do my best to limit red meat to once per week & prefer filets: if you're doing red meat, just stick to leaner cuts.”

Worst: Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

The final protein she avoids is a popular one: Protein bars. Lots of experts aren’t a fan, as many are made with processed ingredients.

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

Best: Eggs

Poached eggsShutterstock

One of her go-to proteins is eggs, both whole eggs and egg whites. “Fat grams from whole eggs add up fast but there's a lot of nutrients in the yolk so I usually eat 2 whole eggs & add egg whites for more protein,” she says.

Best: Chicken Sausage

Homemade,Sausages,Turkey,chicken,Fried,Frying,PanShutterstock

She also loves chicken sausage and links. However, she notes you should stick to varieties with “minimal processing & zero cheese.”

Best: Vegan Protein Superfood Shake

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

When she wants to drink protein, she has one go-to. She recommends a vegan protein superfood shake.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Best: Tofu, Tempeh, & Quinoa

soy cheese tofu diced on a cutting board, basil closeupShutterstock

While she doesn’t eat fake meat, there are meat-free protein alternatives that she does give the thumbs up to. Tofu, tempeh, and quinoa are much healthier options.

Best: Chicken and Seafood

chef cooking salmon steaks in the kitchenShutterstock

While she doesn’t eat much red meat, there are healthier things she likes. “Lots of chicken, seafood, shellfish” are regular in her rotation. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Mistakes Will Prevent You From Losing Body Fat

Helen Laverick helen_laverick_pt_
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothFeb 18, 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.

Are you making mistakes that are preventing weight loss progress? Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals some fat-burning faux pas she made in the past. “I would never repeat these 5 mistakes if my goal was to lose body fat and tone up,” she writes in the post.

She Wasted Time and Energy on Mistakes

I’ve been there...wasting time and energy on mistakes that only set me back on my fat loss journey,” she writes. Today, I’m done repeating those errors, and I’m determined never to make them again.

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

Here Is What She Has Learned

“I know some of you are still caught up in the same traps, so let’s break down what I’ve learned and make real progress together,” she continued. “I would NEVER repeat these 5 mistakes again if I want to lose body fat. I’ve learned the hard way, and here’s what I’m leaving behind.”

Cutting Calories Too Low

The first mistake is cutting calories too low. “I used to think dropping below 1,200–1,500 kcals was the key to fat loss and toning. Jumping straight into a deep cut isn’t sustainable and only sabotages your progress,” she said.

Relying on Cardio as a Magic Fix

Another mistake? Relying on cardio as a magic fix. “I thought endless cardio was the answer to fast results. The truth is, while cardio has its place, it’s the weights that truly transform your body. Resistance training builds lean muscle and revs up your metabolism,” she writes.

Eliminating Entire Food Groups:

Next, she doesn’t recommend eliminating entire food groups. “Labeling foods as ‘good’ or ‘bad’ and cutting out entire food groups led me straight to bingeing. Balance and moderation are the real keys to lasting change gal,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Training 7 Days a Week

Training every single day is a mistake not to make. “Overtraining isn’t a badge of honor. Rest and recovery are just as important as the workout itself. Your body needs time to rebuild and grow stronger!” she writes.

Treating Carbs as the Enemy

The final mistake? Training every day. “I used to avoid carbs like they were the devil. Now I know that if I want to get toned, I need them as fuel. Carbs are essential for energy and should be part of a balanced diet!” she says.

She Has “Reshaped” Her Approach to Fitness and Nutrition

Her bottom line message? “These lessons have reshaped my approach to fitness and nutrition. Progress isn’t about quick fixes gals it’s about sustainable, balanced habits that support long-term goals. FACTS!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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