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She Dropped 80 Pounds By Ignoring Everything Weight Loss Experts Told Her

One weight loss expert reveals the surprising tips that helped her lose weight.

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.

Kayla_Cox_SixMilestoSupper30
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.

You might think you know all the tricks to losing weight, but according to one influencer, there’s a good chance you are wrong. Kayla Cox is a weight loss influencer and founder of Six Miles to Supper, instructing her followers “how to lose weight sustainably and keep it off for good,” she writes in her bio. In a new viral post, she reveals “five weird tricks” that helped her lose 80 pounds.


“I grew up with a weight problem. I was always trying to lose weight. I was like on every diet. By the time I was 30, I had listened to all the diet and weight loss advice there was. And what actually helped me, in many cases, was to take that advice and flip it around, and that's when I had better success,” she says in the clip.

Banish Deadlines

Number one is the idea of banishing deadlines. “Most goal setting advice is to be smart, to make your goal specific and measurable and attainable and relevant and time-bound, and they always harp on time-bound. You need to have a deadline because if you don't have a deadline, then you're just going just never to do it,” Kayla says in the video.

She Still Sets Goals Without Deadlines

My Goals as memo on notebook with many light bulbsShutterstock

However, she realized that when she set deadlines, they were “completely ridiculous” and “too aggressive,” and she could never meet them. “I was expecting myself to lose like five pounds a week and be done with the whole weight loss journey in a few months. And so what would happen is I would make the thing really difficult, and it would be too difficult. I couldn't sustain it. Then, what would happen is that I would fall for the goal and then quit. And each time this happened, it made it harder and harder and harder to attempt weight loss again,” she says, calling the process “really demotivating.” So, she stopped deadlines and decided to keep going until she reached her goals.

“It doesn't matter to me if it takes years,” she says. “I'm not quitting until I get to my goal weight. And when I did that, what was great was all of a sudden, I could be a lot more realistic with myself, and I could relax. And I was okay with me making mistakes because I knew like, ‘Oh, it's no big deal because eventually I'm gonna figure this out.’”

RELATED:Weight Loss Coach Lost 30 Pounds After Starting to Eat More Potatoes

Stop Telling People You Are Trying to Lose Weight

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

The second thing she did was she stopped telling people she was going to lose weight. “In the past, I used to talk about it all the time. I would tell everybody, ‘I'm on a diet right now. I can't have that.’ And that never really worked out well for me,” she admits.

“The reason I didn't tell anybody I was trying to lose weight was because I was embarrassed, and I was really scared of people knowing that I was trying to lose weight because I knew that was going to bring more attention to me, and I really didn't want that. I also was afraid that if I told people I was trying to lose weight, then, you know, they'd be watching me closer, and maybe they would watch me fail. And I knew from personal experience that sometimes, when you tell people that you're trying to lose weight, there are two ways it can go. And neither one is helpful. One way it can go is people can try to convince you you don't really need to lose weight,” she said.

“On the flip side, I knew some people can be very discouraging. They mean well, but you know, they might tell me things like, oh, it's just, you know, basically impossible to lose weight at your age.”

Keeping It Private Allowed Her to Build Her Own Plan

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

“I decided to keep it private, and I'm so glad I did. It gave me that freedom to just build my own plan, and because I didn't tell anybody what I was doing or anything, nobody was trying to critique what I was doing and say, ‘You should be doing this and this and that instead of doing it that way.’ I knew myself pretty well at that time. At that time, I would've listened to him. I would've just gone and done the other thing because I wasn't in the habit of sticking with anything,” she says. “By the time people did start to notice that I was losing weight, I was pretty confident in my plan, and even though people still offered unsolicited advice, trying to tell me like, ‘You should cut out carbs and you'd have much faster success,’ things like that, I just decided to keep doing it my own way. And that was helpful because I continued doing sustainable things.”

I Took a Day Off Every Week

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

“The third thing I did that was weird was I took a day off every week,” she says. “I had always heard you got to stick to the plan, and you just got to be on it. You're just on it. And that's just all there is to it,” she says. However, she heard that “if you take a day off every week, you're much more likely to stick with your plan.”

RELATED:I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40

She Now Knows How to Go Off and On Her Plan

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

“In the past, I knew that I was in the habit of being on a plan, never taking a break, and then finally, I would just break, and then I could never get back on plan it,” she says. “I had this all-or-nothing mentality. Taking a day off every week just got me in this really great practice of learning how to go off plan and then get back on plan.”

She Averaged Her Weight

Weight scale 120 kilogramShutterstock

“The fourth thing I did was I averaged my weight,” admitting it was previously a “foreign concept” to her. “I made a spreadsheet so that it would average my weights and so that I could always see a running seven-day average. It was just taking the previous seven days of weights, adding those up divided by seven, and then showing my seven-day average.”

It Made It Easier to Stick with Her Plan in the Long Haul

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

“What I was able to do then was I was always kind of thinking about at least a week of weights and a week's worth of behavior, which helped me to broaden my timeline. And because I was doing it that way, I was able to see my patterns better. I wasn't just thinking about ‘What did I do yesterday?’ I was thinking, overall, how have I been behaving around food? Have I been just overeating a lot, or am I doing a good job overall? This helped to even the hills and valleys out, emotionally, but also what my weights were doing overall,” she says. “It just made it easier to stick with the plan for the long haul.”

She Allowed Herself to “Eat All the Foods”

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

“The fifth thing I did, which is probably the most controversial thing, is that I allowed myself to eat all the foods,” she reveals. “In the past, when I would go on a diet or try to lose weight, I would cut things out and cut out whole food groups,” she said, using examples of bread, dessert, and sugar.

RELATED:5 Training Mistakes That Kept This Fitness Expert From Burning Fat

This Made It Easier When She Entered the Maintenance Stage

Handmade chocolateShutterstock

“I would do those things for the short term, but I can never get myself to stick with it in the long run. So, this time, I just did the opposite. I said, okay, I'm going to allow myself everything. I'm going to learn how to lose weight even when I am still eating cheesecake and chocolate, having wine, and eating bread. That was awesome because when I got to my goal weight and entered maintenance, it wasn't a big deal. It was like, okay, I've been eating this stuff the entire time. It's not like I've cut out cake, and now I get to have cake. What am I going to do with that? It was just like, no big deal. Like, I know how to lose weight while eating cake. So maintaining it while eating cake is no different,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

You might think you know all the tricks to losing weight, but according to one influencer, there’s a good chance you are wrong. Kayla Cox is a weight loss influencer and founder of Six Miles to Supper, instructing her followers “how to lose weight sustainably and keep it off for good,” she writes in her bio. In a new viral post, she reveals “five weird tricks” that helped her lose 80 pounds.


“I grew up with a weight problem. I was always trying to lose weight. I was like on every diet. By the time I was 30, I had listened to all the diet and weight loss advice there was. And what actually helped me, in many cases, was to take that advice and flip it around, and that's when I had better success,” she says in the clip.

Banish Deadlines

Number one is the idea of banishing deadlines. “Most goal setting advice is to be smart, to make your goal specific and measurable and attainable and relevant and time-bound, and they always harp on time-bound. You need to have a deadline because if you don't have a deadline, then you're just going just never to do it,” Kayla says in the video.

She Still Sets Goals Without Deadlines

My Goals as memo on notebook with many light bulbsShutterstock

However, she realized that when she set deadlines, they were “completely ridiculous” and “too aggressive,” and she could never meet them. “I was expecting myself to lose like five pounds a week and be done with the whole weight loss journey in a few months. And so what would happen is I would make the thing really difficult, and it would be too difficult. I couldn't sustain it. Then, what would happen is that I would fall for the goal and then quit. And each time this happened, it made it harder and harder and harder to attempt weight loss again,” she says, calling the process “really demotivating.” So, she stopped deadlines and decided to keep going until she reached her goals.

“It doesn't matter to me if it takes years,” she says. “I'm not quitting until I get to my goal weight. And when I did that, what was great was all of a sudden, I could be a lot more realistic with myself, and I could relax. And I was okay with me making mistakes because I knew like, ‘Oh, it's no big deal because eventually I'm gonna figure this out.’”

RELATED:Weight Loss Coach Lost 30 Pounds After Starting to Eat More Potatoes

Stop Telling People You Are Trying to Lose Weight

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

The second thing she did was she stopped telling people she was going to lose weight. “In the past, I used to talk about it all the time. I would tell everybody, ‘I'm on a diet right now. I can't have that.’ And that never really worked out well for me,” she admits.

“The reason I didn't tell anybody I was trying to lose weight was because I was embarrassed, and I was really scared of people knowing that I was trying to lose weight because I knew that was going to bring more attention to me, and I really didn't want that. I also was afraid that if I told people I was trying to lose weight, then, you know, they'd be watching me closer, and maybe they would watch me fail. And I knew from personal experience that sometimes, when you tell people that you're trying to lose weight, there are two ways it can go. And neither one is helpful. One way it can go is people can try to convince you you don't really need to lose weight,” she said.

“On the flip side, I knew some people can be very discouraging. They mean well, but you know, they might tell me things like, oh, it's just, you know, basically impossible to lose weight at your age.”

Keeping It Private Allowed Her to Build Her Own Plan

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

“I decided to keep it private, and I'm so glad I did. It gave me that freedom to just build my own plan, and because I didn't tell anybody what I was doing or anything, nobody was trying to critique what I was doing and say, ‘You should be doing this and this and that instead of doing it that way.’ I knew myself pretty well at that time. At that time, I would've listened to him. I would've just gone and done the other thing because I wasn't in the habit of sticking with anything,” she says. “By the time people did start to notice that I was losing weight, I was pretty confident in my plan, and even though people still offered unsolicited advice, trying to tell me like, ‘You should cut out carbs and you'd have much faster success,’ things like that, I just decided to keep doing it my own way. And that was helpful because I continued doing sustainable things.”

I Took a Day Off Every Week

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

“The third thing I did that was weird was I took a day off every week,” she says. “I had always heard you got to stick to the plan, and you just got to be on it. You're just on it. And that's just all there is to it,” she says. However, she heard that “if you take a day off every week, you're much more likely to stick with your plan.”

RELATED:I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40

She Now Knows How to Go Off and On Her Plan

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

“In the past, I knew that I was in the habit of being on a plan, never taking a break, and then finally, I would just break, and then I could never get back on plan it,” she says. “I had this all-or-nothing mentality. Taking a day off every week just got me in this really great practice of learning how to go off plan and then get back on plan.”

She Averaged Her Weight

Weight scale 120 kilogramShutterstock

“The fourth thing I did was I averaged my weight,” admitting it was previously a “foreign concept” to her. “I made a spreadsheet so that it would average my weights and so that I could always see a running seven-day average. It was just taking the previous seven days of weights, adding those up divided by seven, and then showing my seven-day average.”

It Made It Easier to Stick with Her Plan in the Long Haul

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

“What I was able to do then was I was always kind of thinking about at least a week of weights and a week's worth of behavior, which helped me to broaden my timeline. And because I was doing it that way, I was able to see my patterns better. I wasn't just thinking about ‘What did I do yesterday?’ I was thinking, overall, how have I been behaving around food? Have I been just overeating a lot, or am I doing a good job overall? This helped to even the hills and valleys out, emotionally, but also what my weights were doing overall,” she says. “It just made it easier to stick with the plan for the long haul.”

She Allowed Herself to “Eat All the Foods”

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

“The fifth thing I did, which is probably the most controversial thing, is that I allowed myself to eat all the foods,” she reveals. “In the past, when I would go on a diet or try to lose weight, I would cut things out and cut out whole food groups,” she said, using examples of bread, dessert, and sugar.

RELATED:5 Training Mistakes That Kept This Fitness Expert From Burning Fat

This Made It Easier When She Entered the Maintenance Stage

Handmade chocolateShutterstock

“I would do those things for the short term, but I can never get myself to stick with it in the long run. So, this time, I just did the opposite. I said, okay, I'm going to allow myself everything. I'm going to learn how to lose weight even when I am still eating cheesecake and chocolate, having wine, and eating bread. That was awesome because when I got to my goal weight and entered maintenance, it wasn't a big deal. It was like, okay, I've been eating this stuff the entire time. It's not like I've cut out cake, and now I get to have cake. What am I going to do with that? It was just like, no big deal. Like, I know how to lose weight while eating cake. So maintaining it while eating cake is no different,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”


She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” she says. 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.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ruth_Soukup8
Copyright ruthsoukup/Instagram
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 struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.


She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand “The Science of Weight Loss”

“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” she 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.

RELATED: Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

She Switched From Cardio to Strength Training

She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

She Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.


She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Evidence-Based

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

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

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

If you are asking yourself if you will “ever lose the weight,” the answer is yes, says one fat loss coach. However, it might take shifting your approach to diet and fitness. Lynlee Jacobson lost 20 pounds of fat in just 3 months after struggling with weight loss for many years. Now, she is a fat loss coach who helps other women get into shape, focusing on their gut health. “This is what worked for me,” she writes in the post. Here are the 5 changes she made to get in shape.


She Was Close to Giving Up

“If you’re feeling like you’ve lost hope. Like you’ll never get back to feeling like yourself again. Like you don’t even recognize yourself in the mirror. I get it. I’ve been there,” she writes in the post. “I had just about given up & was trying to convince myself that I was ‘happy’ with how I looked, even though deep down I was desperately unhappy.”

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

She Was Tracking Macros and In a Calorie Deficit

“It just felt like no matter how healthy I ate, how hard I pushed myself in the gym, how precisely I tracked my macros to be ‘in a calorie deficit’ - I kept gaining weight,” she continued. “Like the harder I tried, the more bloated, puffy, & exhausted I became.”

She Was Doing All the Wrong Thing

“What I didn’t know at the time was that this was all working against me. The more I pushed, the more my body resisted. This is what I have learned since. You might want to save these tips for later,” she continues.

RELATED: 8 Weight Loss Hacks a Nutritionist Used to Drop 50 Pounds Naturally

She Focused on Hormonal Imbalances

The first thing she did was change her approach to hormones. “Hormonal imbalances, like high insulin or ghrelin, often make calorie-cutting ineffective,” she writes. The solution? “Balance your hormones, and the weight can finally come off.”

She Also Supported Her Gut Health

Gut health is also key, she says. “Bloating, inflammation, and weight gain often point to gut issues,” she writes. “Supporting my gut with nutrient-dense foods made all the difference.”

And Paid Attention to Metabolic Flexibility

She also implemented a new tactic. “I focused on building metabolic flexibility so I could burn both carbs and fat naturally,” she writes. “This kept the weight off sustainably.”

RELATED: Nutritionist Loses 20 Pounds With These 6 High-Volume Eating Tricks "Without Feeling Hungry"

She Ate More Nutrient Dense Foods

She also paid attention to the type of food she was eating instead of looking just at the numbers. “I stopped counting calories,” she reveals. Instead, she “started focusing on nutrient-dense foods, which helped me feel satisfied and nourished.”

She Looked at “Modern Lifestyle” Factors

Finally, she looked at how “Our Modern Lifestyle Works Against us,” she writes. “Stress, processed foods, and poor sleep disrupt our bodies. Aligning my diet and habits with ancestral principles finally broke the cycle of bloating and fatigue.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

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

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

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

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

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

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

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

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

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

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

Shrimp: Fast-Cooking Lean Protein

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

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

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

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

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

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

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

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

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

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

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

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

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

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

Chicken Tinga

Chicken Tinga

Instacart

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

Beef Kabobs

Costco Beef Kabobs

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

Instacart

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.