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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.

Trainer Eats These 5 Meals on Repeat to Drop 2 Pant Sizes in 8 Weeks

They are high protein and easy to make

Leah Suzanne
By Leah SuzanneApr 20, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Vanessa The Salty Soul heysaltysoul
Copyright heysaltysoul/Instagram
Leah Suzanne
By Leah SuzanneApr 20, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Nutrition & Diet

Are you trying to lose weight but unsure what to eat? Increasing your protein intake with some delicious meals should be a top priority. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. Vanessa is a fitness trainer and coach who helps her clients lose weight and get in shape. In a new social media post, she shares a few of her go-to meals to drop weight fast. “If I wanted to drop 2 pant sizes in the next 8 weeks, here are thefive5 meals I would eat on repeat,” she writes.

You Are Beautiful the Way You Are

“Here are five high-protein meals! Just a little reminder—you are absolutely stunning just as you are. Wanting to lose weight? Nothing wrong with that! But does your body define who you are? Not a chance. You’re beautiful, you’re loved, and that’s just the truth!” she writes.

Spicy Turkey & Quinoa Bowl

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock
  • 4 oz ground turkey (28g protein)
  • ½ cup cooked quinoa (4g protein)
  • ¼ avocado (2g protein)
  • 1 tsp chili flakes & lime juice
  • 1 cup spinach (1g protein)

Protein: ~35g | Calories: ~400

Garlic Shrimp & Broccoli Stir-Fry

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock
  • 6 oz shrimp (36g protein)
  • 1 cup steamed broccoli (3g protein)
  • 1 tbsp soy sauce & garlic
  • ½ cup jasmine rice (4g protein)
  • 1 tsp sesame oil

Protein: ~43g | Calories: ~450

Steak & Roasted Veggie Plate

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top view​Steak & Veggie Stir-FryShutterstock
  • 5 oz sirloin steak (40g protein)
  • ½ cup roasted sweet potatoes (2g protein)
  • ½ cup roasted carrots (1g protein)
  • 1 tsp olive oil & rosemary

Protein: ~43g | Calories: ~450

Egg & Avocado Sourdough Toast

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock
  • 1 slice sourdough bread (5g protein)
  • 2 boiled eggs (12g protein)
  • ½ avocado (2g protein)
  • 1 tbsp feta cheese (2g protein)

Sprinkle of hemp seeds (3g protein)

Protein: ~24g | Calories: ~400

Greek Yogurt & Nut Butter Bowl

Bowl,Of,Fresh,Greek,Yogurt,With,Jam,And,Frozen,BerriesShutterstock
  • 1 cup Greek yogurt (2%) (20g protein)
  • ½ cup mixed berries (1g protein)
  • 1 tbsp almond butter (3g protein)
  • 1 tbsp chopped walnuts (2g protein)
  • Drizzle of honey

Protein: ~26g | Calories: ~350

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

sustainable-weight-losshealthy-eating

More For You

Nutrition & Diet

Trainer Eats These 5 Meals on Repeat to Drop 2 Pant Sizes in 8 Weeks

Vanessa The Salty Soul heysaltysoul
Copyright heysaltysoul/Instagram
Leah Suzanne
By Leah SuzanneApr 20, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight but unsure what to eat? Increasing your protein intake with some delicious meals should be a top priority. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. Vanessa is a fitness trainer and coach who helps her clients lose weight and get in shape. In a new social media post, she shares a few of her go-to meals to drop weight fast. “If I wanted to drop 2 pant sizes in the next 8 weeks, here are thefive5 meals I would eat on repeat,” she writes.

You Are Beautiful the Way You Are

“Here are five high-protein meals! Just a little reminder—you are absolutely stunning just as you are. Wanting to lose weight? Nothing wrong with that! But does your body define who you are? Not a chance. You’re beautiful, you’re loved, and that’s just the truth!” she writes.

Spicy Turkey & Quinoa Bowl

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock
  • 4 oz ground turkey (28g protein)
  • ½ cup cooked quinoa (4g protein)
  • ¼ avocado (2g protein)
  • 1 tsp chili flakes & lime juice
  • 1 cup spinach (1g protein)

Protein: ~35g | Calories: ~400

Garlic Shrimp & Broccoli Stir-Fry

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock
  • 6 oz shrimp (36g protein)
  • 1 cup steamed broccoli (3g protein)
  • 1 tbsp soy sauce & garlic
  • ½ cup jasmine rice (4g protein)
  • 1 tsp sesame oil

Protein: ~43g | Calories: ~450

Steak & Roasted Veggie Plate

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top view​Steak & Veggie Stir-FryShutterstock
  • 5 oz sirloin steak (40g protein)
  • ½ cup roasted sweet potatoes (2g protein)
  • ½ cup roasted carrots (1g protein)
  • 1 tsp olive oil & rosemary

Protein: ~43g | Calories: ~450

Egg & Avocado Sourdough Toast

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock
  • 1 slice sourdough bread (5g protein)
  • 2 boiled eggs (12g protein)
  • ½ avocado (2g protein)
  • 1 tbsp feta cheese (2g protein)

Sprinkle of hemp seeds (3g protein)

Protein: ~24g | Calories: ~400

Greek Yogurt & Nut Butter Bowl

Bowl,Of,Fresh,Greek,Yogurt,With,Jam,And,Frozen,BerriesShutterstock
  • 1 cup Greek yogurt (2%) (20g protein)
  • ½ cup mixed berries (1g protein)
  • 1 tbsp almond butter (3g protein)
  • 1 tbsp chopped walnuts (2g protein)
  • Drizzle of honey

Protein: ~26g | Calories: ~350

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Fitness & Workouts

Coach Reveals 3 Habits to Lose 7 Lbs in 8 Weeks

lauren simpson
Copyright laurensimpson/Instagram
Leah Groth
By Leah GrothJan 30, 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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Do you want to lose almost one pound weekly for 8 weeks? It’s doable, without having to make significant changes, according to one fitness pro. Lauren Simpson is a fitness trainer and influencer with over 1.8 million Instagram followers. In a new social media post, she reveals exactly how she is achieving her goal of losing 7 pounds in the next 8 weeks. “Here’s exactly what I’ll be doing,” she writes.

Get Into a Calorie Deficit

The first topic to tackle is nutrition. She plans on consuming 1,650 calories and 132g protein per day. “I definitely embraced the foods over the festive season, so I'm looking forward to tidying my diet up now. 80% whole foods/ 20% soul foods. Tracking my intake so I keep accountable & have more data to then be able to make changes,” she writes. “I’m excited to be entering my first structured calorie deficit phase since having a baby!”

Strength Train

Next, she will be doing strength training workouts. “Aiming for 3-5 days a week weights training. Mum life means being able to adjust & be okay that things aren’t going to be 100% to plan. May introduce cardio later…will see how my body responds,” she says.

Walk

And you will also find her walking. Her daily step goal is 6,000. However, many experts recommend 10,000 for weight loss. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

She Lifts Heavy Weights

In an interview with Simply Shredded, Lauren revealed she is “passionate” about the gym. “That’s when I decided to dedicate more time to getting stronger and developing my overall physique and I made the switch from being a ‘cardio bunny’ to lifting heavy weights! During that time, I would go on social media to look at girls who competed in Fitness competitions,” she said.

She Does Minimal Cardio

“A workout routine focusing primarily on weight training with minimal to no cardio works best for me. My style of training is a cross between powerlifting and bodybuilding. I am an ectomorph body type and I find it quite hard to maintain muscle mass. Lifting heavy has really helped to stimulate my overall muscle growth, particularly with my lower body,” she added to the publication

She Counts Macros

Lauren elaborated on her diet to Simply Shredded. “I follow a blended approach between macros and clean eating,” says Lauren. “I know my exact macros and I have a clean meal plan to hit these macros. When planning my meals, I also keep things like nutrient timing in mind too especially around my workouts.”

Here Is What She Eats in a Day

Here is what Lauren eats in a day

  • Meal 1: 5 ounces Egg Whites, 3 ounces Oats and 1 tablespoon Honey
  • Meal 2: 1 scoop Protein and 1 cup Blueberries
  • Meal 3: 3 ½ ounces Barramundi and 9 ounces Sweet Potato
  • Meal 4: 2 ½ ounces Chicken Breast, 5 ounces Mixed Vegetables and 1 ½ ounces Walnuts
  • Meal 5: 3 ½ ounces Turkey Mince, 3 ½ ounces Pumpkin, ¼ cup Baby Spinach Leaves and 2 ounces Avocado
  • Meal 6: 1 scoop Protein and ¼ cup Almonds.

She Keeps No Sweets in the House

“Sushi and sweet potato fries are my current obsession! I often crave sweet things, so to handle those cravings, I simply do not keep any sweets in the house! (Laughs) I remove all temptations and I save the sweets for when I go out on a ‘cheat night,’” says Lauren. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

pretty young smiling woman in stylish sport outfit sportswear skinny strong body healthy fit lifestyle happy enjoying having fun, Calendar, diet, celebrate
Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

Couple With Dog Walking Along Coastal PathShutterstock

You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

Happy couple having romantic walk on beach. Space for textShutterstock

Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced diet​2. Prioritize Protein and VegetablesShutterstock

Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

Overweight female is standing on white scales at homeShutterstock

Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Trainer Reveals How His Clients “Effortlessly” Lose 22 Pounds With These 3 Walking Rules

Sunil_Shetty1
Copyright profoundly_m3/Instagram
Leah Groth
By Leah GrothDec 04, 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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Are you struggling to lose weight? Sunil Shetty is a fat-loss and fitness trainer who uses his platform on social media to help people transform their bodies. He regularly shares his strategies for burning fat and losing weight sustainably. In a new post, he reveals the no-fail formula for losing over 20 pounds fast. “The secret weapon to lose 10 kg (22 pounds) fat effortlessly,” he writes on the video.

Choose Sustainable and Easy to Complete Diets and Workouts

“The most effective and fastest way to lose body fat is doing something that’s sustainable and is easier for you to complete on a day-to-day basis,” he says. He explains that his method is a combination of diet and exercise.

Do This Walking Workout

Inspired woman in nature with hands up, sunset, beautiful sky, natural backgroundShutterstock

In terms of workout, he recommends a walking workout. “Start doing this workout post strength training or just as a whole for at least 3 times a week,” he says.

📌5 minutes of incline walk

Speed 2.8

Incline 6.0

📌5 minutes of incline walk

Speed 3.0

Incline 7.0

📌10 minutes of incline walk

Speed 3.2

Incline 8.0

Stay in a Calorie Deficit 80 Percent of Your Days

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“For the diet, Know that you can never compensate for a bad diet with extra work. It's just going to get you to overtrain and cause more problems than results,” she says. “Make sure you have a calorie deficit for 80 percent of your days,” he says, recommending starting with a 400-500 calorie deficit “if you are a beginner and go as your body allows.”

Hydrate

Portrait of woman taking break from joggingShutterstock

Hydration is also key, he explains. “Consume 3 Liters water minimum,” he recommends. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Base Your Diet Around Veggies, Protein, and Healthy Fats

Composition with assorted organic vegetables and fruits.Shutterstock

And, make sure your diet is balanced. “Eat more Vegetables, Protein and healthy fats. Yes Healthy Fats!!!!” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Recommends Fasting: 16/8 Method

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

In another post he discusses fasting methods for weight loss, starting with the 16/8 Method.

Who Should Do It: “Beginners, busy individuals, and those seeking fat loss with steady energy,” he writes.

Why: “Easy to follow, fits into most lifestyles, and provides ample eating and fasting windows,” he says.

How to Do It: “Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM to 8 PM). Break your fast with a balanced meal containing protein, fiber, and healthy fats. Avoid overeating during the eating window,” he explains.

5:2 Diet

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

He moves on to the 5:2 diet.

Who Should Do It: “Those who prefer fewer restrictions on most days.”

Why: “Reduces weekly calorie intake while allowing flexibility on normal eating days.”

How to Do It: “Eat normally for 5 days a week and consume 500-600 calories on 2 non-consecutive fasting days. Focus on nutrient-dense foods like soups, salads, and lean proteins on fasting days.”

Eat-Stop-Eat

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

Next, he talks about the Eat-Stop-Eat, or 24-hour fast.

Who Should Do It: “Experienced fasters or those looking for quick results.”

Why: “Helps with insulin sensitivity and promotes autophagy.”

How to Do It: “Choose one or two non-consecutive days per week to fast for 24 hours (e.g., from dinner to dinner). Stay hydrated with water, herbal teas, or black coffee, and resume eating with a small, light meal.”

Alternate Day Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The last method he discusses is alternate-day fasting.

Who Should Do It: “People with significant weight loss goals and experience in fasting.”

Why: “Alternating feast and fast days can create a significant calorie deficit.”

How to Do It: “Eat normally one day, then consume 500-600 calories the next. Ensure fast days are nutrient-dense and low in sugar to maintain energy.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Trainer Lost 10 Lbs with These 8 Easy Tips

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Leah Groth
By Leah GrothFeb 09, 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 weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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