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Fitness & Workouts

Trainer Reveals Essential At-Home Gym Equipment for Fat Loss

Get fit without a gym membership.

Leah Groth
By Leah GrothFeb 27, 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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Paige Kumpf trainerpaige
Copyright trainerpaige/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Fitness & Workouts

Do you have a home gym or plan on setting one up? You may only have your living room to exercise in. Either way, there are a few key pieces of at-home gym equipment you should invest in for fat loss, according to an expert. Paige Kumpf is a fitness trainer and fat loss coach who helps her clients transform their bodies and lives. In a new social media post, she reveals “must-haves, nice-to-haves, and if you have the space and means” pieces of home gym equipment you should get. “If you work out at home, you need this gym equipment,” she writes.

Must-Have: Dumbbells

Her first must-have? “A wide range of dumbbells at least up to 40 pounds. If you want to save space, get adjustable dumbbells,” she writes. Why do you need various weights? If you want to build muscle, you have to continue upping your weight.

Must-Have: Adjustable Bench

Attractive blonde woman in 30s doing chest press exercise on bench in modern fitness center. Toned image.Shutterstock

Another must-have? An adjustable bench to use for weight-lifting. “They’re low cost and fairly space-friendly and multifunctional,” she says.

Nice to Haves: Exercise Bands

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

She starts off her “nice to haves” list with exercise bands. These are great “for when you get tired of always using dumbells” she says. They are also beneficial if you need assistance with a pull-up.

Nice to Haves: Step Bench

Back view of sporty athlete having a step aerobics in a gym. Woman doing c\ufffdorner knee step

shutterstock

Another nice to have? “A height-adjustable step or bench for split squats and step-ups,” she says.

Nice to Haves: A TRX or Amazon Dupe

Women doing push ups training arms with trx fitness straps in the gym Concept workout healthy lifestyle sport

Shutterstock

Another nice to have is a TRX or the Amazon dupe, “because dumbbell rows and every variation of them get very repetitive and many are spinal loaded,” she says. “This allows you to do more exercises, including ab and hamstring work too.”

Nice to Haves: 20-Degree Solo Wedges

Close-up - Slim brunette woman working out in outdoor gym at summer warm day.

Shutterstock

Another nice to have item she recommends are 20-degree solo wedges. These are great “for split squats and regular squats,” she explains.

Nice to Haves: Ankle Weights

Woman at gym putting ankle weightsShutterstock

Ankle weights are another good nice to have. “I use them to hit glute med shortened and lengthened, but they're so small and inexpensive it makes it worth it for a single-use equipment,” she says.

Space and Means Haves: Dual able Machine

Man,Doing,Cable,Fly,Exercise,In,GymShutterstock

Her first space and means haves is a dual cable machine. “They make them pretty small/space-friendly these days, and it opens a whole new world of resistance profiles, lines of pull, loading, and exercise variability,” she says.

Space and Means Haves: Leg Extension, Hamstring Curl Machine

Close up view gym seated leg curl machine exercise woman at indoor in gymShutterstock

Another space and means have is a leg extension, and hamstring curl machine. “There's no great way to hit shortened quads at home otherwise,” she admits.

Space and Means Haves: Squat Rack, Smith Machine Combo

Athletic young sporty woman doing squat exercise in the smith machine. Smith rack machine in modern fitness center.

Shutterstock

A squat rack, smith machine combo is another recommended piece of gym equipment. “This has many uses, but is also pricey and takes up a lot of space,” she writes.

Space and Means Haves: Hack Squat/Leg Press Combo

woman flexing muscles on leg press machine in gymShutterstock

If you have a full at-home gym and extra money in your bank account, she recommends splurging on a hack squat/leg press combo.

Space and Means Haves: Cardio Machine

Legs of woman running on treadmillShutterstock

Cardio machines are another space and means haves. She recommends a “treadmill slash walking pad and or a Peloton bike to get in steps or cardio when weather doesn't permit.”

A Few More Recommendations

Close up legs of sport woman standing and preparation to lifting weight or pull ups for exercise in fitness gym, fitness and healthy concept

Shutterstock

A few other pieces she recommends? Versa Gripps, which are weight-lifting gloves, a weighted vest, ankle straps, and other cable attachments. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Fitness & Workouts

Essential At-Home Gym Equipment for Fat Loss

Paige Kumpf trainerpaige
Copyright trainerpaige/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 27, 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:

Do you have a home gym or plan on setting one up? You may only have your living room to exercise in. Either way, there are a few key pieces of at-home gym equipment you should invest in for fat loss, according to an expert. Paige Kumpf is a fitness trainer and fat loss coach who helps her clients transform their bodies and lives. In a new social media post, she reveals “must-haves, nice-to-haves, and if you have the space and means” pieces of home gym equipment you should get. “If you work out at home, you need this gym equipment,” she writes.

Must-Have: Dumbbells

Her first must-have? “A wide range of dumbbells at least up to 40 pounds. If you want to save space, get adjustable dumbbells,” she writes. Why do you need various weights? If you want to build muscle, you have to continue upping your weight.

Must-Have: Adjustable Bench

Attractive blonde woman in 30s doing chest press exercise on bench in modern fitness center. Toned image.Shutterstock

Another must-have? An adjustable bench to use for weight-lifting. “They’re low cost and fairly space-friendly and multifunctional,” she says.

Nice to Haves: Exercise Bands

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

She starts off her “nice to haves” list with exercise bands. These are great “for when you get tired of always using dumbells” she says. They are also beneficial if you need assistance with a pull-up.

Nice to Haves: Step Bench

Back view of sporty athlete having a step aerobics in a gym. Woman doing c\ufffdorner knee step

shutterstock

Another nice to have? “A height-adjustable step or bench for split squats and step-ups,” she says.

Nice to Haves: A TRX or Amazon Dupe

Women doing push ups training arms with trx fitness straps in the gym Concept workout healthy lifestyle sport

Shutterstock

Another nice to have is a TRX or the Amazon dupe, “because dumbbell rows and every variation of them get very repetitive and many are spinal loaded,” she says. “This allows you to do more exercises, including ab and hamstring work too.”

Nice to Haves: 20-Degree Solo Wedges

Close-up - Slim brunette woman working out in outdoor gym at summer warm day.

Shutterstock

Another nice to have item she recommends are 20-degree solo wedges. These are great “for split squats and regular squats,” she explains.

Nice to Haves: Ankle Weights

Woman at gym putting ankle weightsShutterstock

Ankle weights are another good nice to have. “I use them to hit glute med shortened and lengthened, but they're so small and inexpensive it makes it worth it for a single-use equipment,” she says.

Space and Means Haves: Dual able Machine

Man,Doing,Cable,Fly,Exercise,In,GymShutterstock

Her first space and means haves is a dual cable machine. “They make them pretty small/space-friendly these days, and it opens a whole new world of resistance profiles, lines of pull, loading, and exercise variability,” she says.

Space and Means Haves: Leg Extension, Hamstring Curl Machine

Close up view gym seated leg curl machine exercise woman at indoor in gymShutterstock

Another space and means have is a leg extension, and hamstring curl machine. “There's no great way to hit shortened quads at home otherwise,” she admits.

Space and Means Haves: Squat Rack, Smith Machine Combo

Athletic young sporty woman doing squat exercise in the smith machine. Smith rack machine in modern fitness center.

Shutterstock

A squat rack, smith machine combo is another recommended piece of gym equipment. “This has many uses, but is also pricey and takes up a lot of space,” she writes.

Space and Means Haves: Hack Squat/Leg Press Combo

woman flexing muscles on leg press machine in gymShutterstock

If you have a full at-home gym and extra money in your bank account, she recommends splurging on a hack squat/leg press combo.

Space and Means Haves: Cardio Machine

Legs of woman running on treadmillShutterstock

Cardio machines are another space and means haves. She recommends a “treadmill slash walking pad and or a Peloton bike to get in steps or cardio when weather doesn't permit.”

A Few More Recommendations

Close up legs of sport woman standing and preparation to lifting weight or pull ups for exercise in fitness gym, fitness and healthy concept

Shutterstock

A few other pieces she recommends? Versa Gripps, which are weight-lifting gloves, a weighted vest, ankle straps, and other cable attachments. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

3 At-Home Exercises Make Arm Fat Disappear Without Weights

Jenna_Collins19
Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Tired of waving goodbye and having your arms wave back? Don't rush to buy expensive weights or gym memberships. Fitness expertJenna Collins has helped thousands of women transform their arms using nothing but their own body weight.

With over 400,000 YouTube followers and 25 years of fitness experience, Jenna specializes in helping women get toned, sculpted arms at home. Her approach? Using your body's natural resistance to build muscle and burn fat. Keep reading to learn her simple, equipment-free exercises that you can start right now, in your own home, to finally get those lean, defined arms you've always wanted.

Why Body Weight Training Works Better Than Weights

"The primary cause of loose or flabby arms comes down to lack of muscle tone," says Jenna in her post. "Many people think they need heavy weights to build muscle, but your own body weight provides the perfect resistance for toning arms." She explains that bodyweight exercises allow for better form and more natural movement patterns, reducing injury risk while maximizing results.

The Age Factor: Natural Resistance Is Your Friend

"Around our mid-thirties, our skin begins to lose elasticity, and we start losing muscle mass," Jenna notes. But here's the good news: bodyweight exercises are particularly effective for women over 35. "They allow you to build strength gradually and safely, working with your body's natural mechanics."

Stop Wasting Money on Equipment

"You need to stop thinking you need expensive equipment or gym memberships," Jenna warns. "The most effective arm-toning exercises use nothing but your own body weight and perhaps a wall." This approach not only saves money but ensures you can work out anywhere, anytime.

The Science Behind Body Weight Training

"Research shows that bodyweight exercises can build muscle just as effectively as weight training," Jenna explains. "You can build muscle by performing anywhere from 6 to 30 reps." This flexibility makes bodyweight training perfect for all fitness levels. Read on to learn Jenna’s no-equipment arm transformation plan. Follow these precise workouts, progressing at your own pace.

Level 1: Wall Push-ups

  • Perfect for beginners
  • Equipment needed: Just a wall
  • Form: "Stand facing wall, hands shoulder-width apart. Keep core engaged, glutes squeezed"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Wall push-ups perfectly engage your triceps while being gentle on joints."

Level 2: Diamond Knee Push-ups

  • For intermediate fitness levels
  • Equipment needed: None (just a comfortable floor space)
  • Form: "Create a diamond shape with your hands, knees on floor"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "The diamond shape targets triceps more intensely than regular push-ups."

Level 3: Full Diamond Push-ups

  • Advanced movement
  • Equipment needed: None
  • Form: "Full push-up position, hands in diamond shape, body straight"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Maximum engagement of arm muscles using full body weight."

The Kitchen Connection

"To reveal toned arms, you need to fuel your body right," Jenna advises. "Aim for 0.7 to one gram of protein per pound of body weight daily." No expensive supplements needed – focus on whole foods like eggs, lean meats, beans, and Greek yogurt.

Your No-Equipment Success Plan

"Results come from consistency, not fancy equipment," Jenna explains. Follow these tips:

  • Start with Level 1, perfect your form
  • Progress only when you can do all sets with proper form
  • Work out 3-4 times per week
  • Take progress photos every 2 weeks
  • Give yourself 2-3 months to see significant changes
  • Focus on slow, controlled movements

Remember: "The best exercise equipment you have is your own body," Jenna says. "Master these movements, be patient, and watch your arms transform." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Stacey Roberts Flashes Abs And Shares Her “Lazy Day” Upper Body Workout

Stacey_Roberts_fitness_momness2
fitness_momness/Instagram
Leah Groth
By Leah GrothApr 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Stacey Roberts is a trainer and fitness influencer with over 828,00 followers on Instagram. She regularly shares her tips and tricks on how to look and feel great, all by doing workouts that don’t involve ever having to leave your home. In a recent video, she demonstrates a “lazy day” upper body workout for those times you simply don’t feel like working out. “Yes, you get to lie down but don’t be fooled - you will build muscle with these exercises. Let’s get strong! Targeting triceps, chest, and back,” she writes in the caption. Here is the exact workout she does – and everything else you need to know about her lifestyle habits.

Here Is the Workout

Stacey_Roberts_fitness_momness1fitness_momness/Instagram

Stacey recommends doing 10 to 12 reps of each exercise and repeating the circuit three times.

  1. Rotation press
  2. Pullover
  3. Skull crusher
  4. Narrow press
  5. Chest fly

Using “Equipment” Around the House

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

No workout equipment, no problem, according to Roberts. She claims that “most people have items around the house that can be used to maximize [at-home workouts] and target different muscle group,” she told Headlines Over Sidelines, suggesting “chairs, stools, benches, steps, counters… there are so many things.” She says you can even use gallon jugs of water, cans of soup, or a container of laundry detergent.

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

Workouts Aren’t “One-Size-Fits-All”

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

Roberts reminds that workouts are not one-size-fits-all. “Look for workouts that offer options and modifications so you can make it work for you,” she told Headlines Over Sidelines. “Finding ways to workout that you enjoy is key,” she says. “Something you hate will never be sustainable.”

Invest in Equipment Slowly

Different sports equipment and fitness ball in gymShutterstock

While you don’t have to splurge on expensive workout equipment, Roberts does recommend investing in a few items like resistance bands and dumbbells. “As you’re able to invest in equipment, I think resistance bands are a great tool. I recommend a fabric with grips for the lower body, and latex for the upper body,” she says, adding that “you can use them [resistance bands] in a variety of ways, and they are light and compact which makes them great to travel with.” She also suggests buying a pair of dumbbells. “They can be pricey, but just add a set here and there where you can, to slowly build a collection.”

RELATED: 5 Reasons Why You’re Still Hungry After a Meal

Walking

In one of her posts, Stacey reveals that she walks daily for a good reason. “Walking is easy on the joints and offers numerous benefits both physical and mental,” she says, listing the benefit:

  • Improves cardiovascular health
  • Boosts mood and reduces stress
  • Increases energy levels
  • Can aid in weight loss
  • Strengthens muscles and bones
  • Enhances cognitive function and creativity
  • Lowers risk of chronic diseases like diabetes and hypertension

“When I made daily walks a priority I saw big changes in my physical and mental health,” she concluded.

💪🔥Body Booster: Personalize your workouts, and pick exercises you love for a sustainable routine

Fitness & Workouts

The Best Full-Body Home Workout For Small Spaces

Sandy_Sklar2
sandysklarxfit/Instagram
Leah Groth
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

No gym, no problem. You can get an effective, full-body workout in the comfort of your own home or backyard. Sandy Sklar is a Fitness Trainer and influencer with over one million followers on Instagram. Her mission is to help people get fit using minimal equipment. In a recent post she shares a short but effective at-home workout that requires little equipment and very little space. “FULL BODY work,” she writes in the caption of the Instagram clip. “All you need is a set of dumbbells, a small space and a body ready to work, for this fiery set 🔥Perfect for home or gym.” Here is her workout – and everything else you need to know about her lifestyle habits.

Here Is the Workout

Sandy_Sklar1sandysklarxfit/Instagram

“Perform all 4 exercises in a circuit with minimal rest between. Aim for 3-5 sets. Adjust reps and weight as needed to accommodate your fitness level,” Sandy writes before revealing the workout set.

  1. Blast off push-up x 10
  2. Renegade row x 20 total
  3. RDL, clean to front squat x 15
  4. Alternating split squat jumps (weight optional) x 20 total

She Has a Work Out Buddy

Sandy_Sklar5sandysklarxfit/Instagram

Sandy has a workout buddy with her husband – sort of. “Actually, Paul and I, we kind of just do our own thing,” Sandy told Muscle & Fitness. “Sometimes we’ll kind of work out together, and if our little ones start to run around and do their own thing, we’ll basically assist whoever needs help watching them. They like to use some of the resistance bands and some of our equipment. So we’ll show him some stuff — or they may even want to show us an exercise or two [laughs].”

RELATED: 5 Best Exercises for “Bra Bulge” After 50

Weekends Off

Sandy_Sklar3sandysklarxfit/Instagram

Sandy works out Monday through Friday. “Because we’re so busy during the work week, it’s really hard to make time,” Sandy told Muscle & Fitness. “So our weekends, we take off. That’s our time together and we make sure we make the time.”

Planning Ahead

Workout Training Exercise Plan And Daily ScheduleShutterstock

“Planning ahead is key to my success. Breakfast is always a must for me. Since I'm at home early in the morning (I'm up at 4 a.m. and get to work by 5 or 5:30 a.m.), I make it a priority to make sure I cook whole foods. I start every day with two shots of espresso and steamed 2 percent milk, one cup of organic egg whites with frozen organic spinach, one or two pieces of Spelt toast, and a cup of fresh seasonal organic mixed berries. I make sure that I take 30 grams of grass-fed whey protein with me—I mix it with about 16 ounces of water—that I consume two to three hours after breakfast,” Sandy told Glamour.

RELATED: 5 Little-Known Tips for Burning Belly Fat

Easing Into Fitness

Sandy_Sklar4sandysklarxfit/Instagram

Sandy recommends starting slow when getting into exercise. “If you are a beginner or lack the motivation to exercise, just try to find an activity you enjoy,” Sklar told Women’s Health. “Walking, swimming, or participating in a recreational sport is a great place to start. Any physical activity or movement is better than none."

💪🔥Body Booster: If you only have 15 minutes to work out, carefully choose a few exercises and aim to do 3 to five sets of them.

Fitness & Workouts

Coach Lost 10x More Weight With These 5 Tips

Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster
Copyright themomwithabs/Instagram
Leah Groth
By Leah GrothJan 13, 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.

Does your weight loss and transformation seem to be taking longer than it should? You could be making a few mistakes, according to one expert. Persis Kapadia is a fitness trainer and online coach who trains women to be “the best version of themselves.” In a new social media post, she reveals several things she wished she had done to accelerate her fat loss process. “My progress would have been 10 times faster if I did this,” she writes across the Instagram video.

You Cannot Outrain a Bad Diet

Number one, "You CANNOT out-train a bad diet," she says in her post. "Nutrition is 80% of success for changing your body composition. You can workout 5 days a week, but if your diet isn't adjusted, it's almost like a waste of time. Exercise alone can't 'change' your body."

RELATED: Fitness Coach Reveals Strength Training Secret That Burns Fat at 40

Do Cardio After Weights – Not Before

Another thing she recommends? "Do Cardio AFTER weights for fat loss," she says. "Weight training is essential for building and preserving muscle mass. Doing cardio after weight training ensures that you prioritize weightlifting which helps prevent excessive muscle breakdown during cardio. This is particularly important if your primary goal is muscle gain or body recomposition."

Prioritize Form

Next, prioritize "Form over ego," she says. "Take your time & focus on your form. This will reduce the risk of injury by ensuring proper muscle engagement. Also, focusing on form allows for targeted muscle activation, leading to more effective workouts and better overall results."

Do Fewer Heavy Reps Over High Reps of Light

When in doubt, lift heavier. "Fewer heavy reps over high reps of light," she writes. "This will focus on building strength and muscle size. Heavy weights challenge your muscles more intensely, leading to greater muscle growth and strength gains. If you can do 10-12 reps in an exercise, it's time to go up in weight and do less reps," she says.

RELATED: Cortisol Expert Lost 35 Pounds After Fixing These 5 Daily Mistakes

Limit the Number of Exercises

It can be tempting to do lots of different exercises, but don't, she says. "Limit the number of exercises," she writes. "4-5 exercises are enough. This way, you can focus more intensely on each movement and maximize the effectiveness of your workout. Prioritizing quality over quantity in your workouts will lead to better progress and performance in the long run." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackApr 24, 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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

Fresh chicken eggs​7. EggsShutterstock

"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

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Leah Suzanne
By Leah SuzanneApr 24, 2025
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✓Evidence-Based

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

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

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

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt concept​2. Greek YogurtShutterstock

Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

Canned tuna on wood background​7. Canned FishShutterstock

She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Low-Fat Cottage Cheese

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

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By Leah SuzanneApr 24, 2025
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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