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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.

5 Ways to Look Better in Bed

This expert advice will help you feel better in bed and in life.

Christopher Roback
By Christopher RobackJun 01, 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
FACT CHECKED BY Leah Groth
✓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.

Young happy beautiful woman looking in the mirror satisfied with the results of her training.
Shutterstock
Christopher Roback
By Christopher RobackJun 01, 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
FACT CHECKED BY Leah Groth
✓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.

Fitness & Workouts

Wanting to look better in bed? You're not alone. "More than half of Americans feel pressured to have a certain body type, with 23% actively experiencing body dysmorphia and 20% having experienced it in the past. Yet, every body type is attractive and desired — and the vast majority of people aren’t looking for perfection anyway," says the dating app Pure. Their recent survey showed that "nobody is hitting pause on the foreplay to search their partner’s body for imperfections. In fact, 71% of Americans have never bailed on sex after their partner strips down." that said, you of course want to feel confident about your body in bed if possible. Here are 5 ways to look better in bed, no matter how you look.

1. This is the Essential First Step

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

"Feeling good about yourself in any context–including in the bedroom–starts with a strong base of positive healthy habits," says Catherine Rall, Registered Dietitian, Happy V. "Getting enough sleep each night and consistently eating a balanced, healthy diet that includes plenty of vitamins, minerals, antioxidants, and hydration is going to make you feel physically better, and take your mood and self-image up along with it. This isn’t going to magically resolve any body image issues you may have, nor is it going to automatically build a strong relationship with your partner, but it’s an essential first step."

2. Indeed, Your Mental and Physical State are Linked

Cheerful attractive couple in love having tooth brushing together in front of mirror in the morning at bathroom.Shutterstock

"As a personal trainer, I often remind people how their mental state and their physical state are intrinsically linked. You can't separate them," says David Rosales, NSCA-CPT, of Roman Fitness Systems. "No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state. Here are the two biggest in my opinion.

1) Sleep. Nothing will help you feel better about everything than consistent good sleep.Put your phone away 60 minutes before bed. Scrolling social media is where good sleep goes to do.

2) Have a consistent sleep routine. It's easier to fall asleep if you're used to falling asleep at that time. And prioritize it! Most importantly, commit to making sleep a priority, otherwise, you'll always struggle with it.

2) Movement. Of course, you could focus on strength training here, but if you're lacking internal mental confidence, one of the best things for your mood is to just go on a walk. As a tactical step, I recommend the "zero-zero" approach. That is, make sure you have zero days with zero movement. Even a 5-minute walk counts.

Related: 13 Diet Tips That Help Firm Up Your Butt

3. These Exercises Could Help Your Appearance in Bed

Young beautiful sportive woman and man kissing and lifting a dumbbell from squats against brick wall in the gym.Shutterstock

Improving your appearance in bed is no different than improving your appearance not in bed. Your program should focus on compound movements (squats, split squats, deadlifts, pushing, and pulling) rather than focusing on "mirror" muscles. For in-bed and out-of-bed performance, lifting weights is important to optimize your hormones, specifically testosterone. So challenge yourself with the weights. Don't neglect cardio. Aim for three sessions of minutes per week. All of this will help you feel better in bed and life.

A fitness routine could contribute to improved self-confidence and body image in bed. This can really vary by person. Here are some possible ways it can help.

  • Improves physical strength and stamina, leading to more confidence.
  • Improves mood (exercise is magic!) therefore leading to confidence.
  • Gives you confidence that you can perform in all areas of life, including in bed.
  • Again, nutrition will help you everywhere. It will help you build muscle, lose fat, and improve blood flow (very important in bed).

4. Do Your Kegels

Sporty woman doing exercises doing Bridge position on blue mat. Healthy beautiful women doing glute Bridge exercise, pelvic lift abdominal exercise at home. Woman doing hip raise in gym.Shutterstock

"As a certified yoga teacher turned strength training coach with over 8 years of experience teaching women of all ages I have found the following to be my most valuable advice," says Thalia Stefania (@thaliastefaniafit). "Looking better in bed is not only physical but also about attitude.

  • Strength training is not only important for sculpting a sexy body, strengthening through exercises like squats, push-ups, and plank will also help you feel more confident in all sorts of positions.
  • Flexibility can be gained through exercises like yoga and Pilates, to help you be more graceful during the more complicated sexual encounters.
  • Doing cardio activities like running or cycling you get toned abs but also last for hours.
  • Finally, if you're aiming to look and feel better, pelvic floor exercises like Kegels are your ticket to increased sexual performance and those oh-so-desirable O's."

Kegel exercises, which strengthen the pelvic floor muscles, are performed similarly for both men and women, though the focus might slightly differ due to anatomical differences.

For Women:

  1. Identify the Correct Muscles: The easiest way to do this is to try to stop your urine flow mid-stream. The muscles you use for this action are your pelvic floor muscles. However, this is just for identification purposes; don't regularly do Kegels while urinating as it can lead to urinary issues.
  2. Find a Comfortable Position: You can do Kegels lying down, sitting, or standing.
  3. Contract and Relax: Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for three to five seconds. Try it four or five times in a row. As you get more comfortable, you can gradually increase the duration of the contractions and the relaxation.

For Men:

  1. Identify the Pelvic Floor Muscles: Similar to women, a good way to find them is by stopping urination mid-stream or tightening the muscles that prevent you from passing gas.
  2. Perfect Your Technique: Contract these muscles, hold the contraction for a count of three, and then relax. Ensure you're focusing solely on the pelvic floor muscles without contracting the abdomen, thighs, or buttocks.
  3. Maintain Your Focus: Breathe freely during the exercises and maintain your focus on contracting only the pelvic floor muscles.

General Tips:

  • Frequency: Aim to do at least three sets of 10-15 repetitions a day.
  • Regular Practice: The benefits of Kegel exercises are seen over time, so it's important to make them a regular part of your routine.
  • Avoid Overdoing It: Just like any other muscular workout, it’s important not to overdo Kegels. Overworking the pelvic floor muscles can lead to muscle fatigue and increase urinary issues.

It's recommended to consult with a healthcare provider for personalized guidance, especially if you have existing health issues or are unsure about the correct technique.

Related: I Lost 70 Pounds After Stop Doing These 7 Things

5. One Tip You've Never Considered: Visit Different Countries

Class in a gym doing pilates standing lunges on reformer beds to stretch and tone the muscles reflected in a wall mirrorShutterstock

"As a multi-experienced entrepreneur and fitness enthusiast, I have learned that confidence affects various aspects of our lives, including intimacy. A proven way to build this confidence lies in physical and mental fitness," says Yulia Saf, known as Miss Tourist. "First, regular exercise, such as pilates and yoga, improves body flexibility and strength, enhancing body image perception and boosting confidence in bed. Second, traveling or living in different countries can expose one to diverse body beauty standards, fostering more acceptance and appreciation of one's own body. Lastly, fostering a growth mindset encourages continuous self-improvement and focuses less on imperfections and more on progress, significantly improving self-confidence in intimate moments. I believe that fitness is very holistic: the mind, body, and spirit must be in sync for a person to genuinely feel good about themselves, not only mentally but also physically."

💪🔥Body Booster: No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state.

cardiolose fatmindset (for weight loss and healthy living)

More For You

Fitness & Workouts

5 Ways to Look Better in Bed

Young happy beautiful woman looking in the mirror satisfied with the results of her training.
Shutterstock
Christopher Roback
By Christopher RobackJun 01, 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
FACT CHECKED BY Leah Groth
✓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.

Wanting to look better in bed? You're not alone. "More than half of Americans feel pressured to have a certain body type, with 23% actively experiencing body dysmorphia and 20% having experienced it in the past. Yet, every body type is attractive and desired — and the vast majority of people aren’t looking for perfection anyway," says the dating app Pure. Their recent survey showed that "nobody is hitting pause on the foreplay to search their partner’s body for imperfections. In fact, 71% of Americans have never bailed on sex after their partner strips down." that said, you of course want to feel confident about your body in bed if possible. Here are 5 ways to look better in bed, no matter how you look.

1. This is the Essential First Step

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

"Feeling good about yourself in any context–including in the bedroom–starts with a strong base of positive healthy habits," says Catherine Rall, Registered Dietitian, Happy V. "Getting enough sleep each night and consistently eating a balanced, healthy diet that includes plenty of vitamins, minerals, antioxidants, and hydration is going to make you feel physically better, and take your mood and self-image up along with it. This isn’t going to magically resolve any body image issues you may have, nor is it going to automatically build a strong relationship with your partner, but it’s an essential first step."

2. Indeed, Your Mental and Physical State are Linked

Cheerful attractive couple in love having tooth brushing together in front of mirror in the morning at bathroom.Shutterstock

"As a personal trainer, I often remind people how their mental state and their physical state are intrinsically linked. You can't separate them," says David Rosales, NSCA-CPT, of Roman Fitness Systems. "No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state. Here are the two biggest in my opinion.

1) Sleep. Nothing will help you feel better about everything than consistent good sleep.Put your phone away 60 minutes before bed. Scrolling social media is where good sleep goes to do.

2) Have a consistent sleep routine. It's easier to fall asleep if you're used to falling asleep at that time. And prioritize it! Most importantly, commit to making sleep a priority, otherwise, you'll always struggle with it.

2) Movement. Of course, you could focus on strength training here, but if you're lacking internal mental confidence, one of the best things for your mood is to just go on a walk. As a tactical step, I recommend the "zero-zero" approach. That is, make sure you have zero days with zero movement. Even a 5-minute walk counts.

Related: 13 Diet Tips That Help Firm Up Your Butt

3. These Exercises Could Help Your Appearance in Bed

Young beautiful sportive woman and man kissing and lifting a dumbbell from squats against brick wall in the gym.Shutterstock

Improving your appearance in bed is no different than improving your appearance not in bed. Your program should focus on compound movements (squats, split squats, deadlifts, pushing, and pulling) rather than focusing on "mirror" muscles. For in-bed and out-of-bed performance, lifting weights is important to optimize your hormones, specifically testosterone. So challenge yourself with the weights. Don't neglect cardio. Aim for three sessions of minutes per week. All of this will help you feel better in bed and life.

A fitness routine could contribute to improved self-confidence and body image in bed. This can really vary by person. Here are some possible ways it can help.

  • Improves physical strength and stamina, leading to more confidence.
  • Improves mood (exercise is magic!) therefore leading to confidence.
  • Gives you confidence that you can perform in all areas of life, including in bed.
  • Again, nutrition will help you everywhere. It will help you build muscle, lose fat, and improve blood flow (very important in bed).

4. Do Your Kegels

Sporty woman doing exercises doing Bridge position on blue mat. Healthy beautiful women doing glute Bridge exercise, pelvic lift abdominal exercise at home. Woman doing hip raise in gym.Shutterstock

"As a certified yoga teacher turned strength training coach with over 8 years of experience teaching women of all ages I have found the following to be my most valuable advice," says Thalia Stefania (@thaliastefaniafit). "Looking better in bed is not only physical but also about attitude.

  • Strength training is not only important for sculpting a sexy body, strengthening through exercises like squats, push-ups, and plank will also help you feel more confident in all sorts of positions.
  • Flexibility can be gained through exercises like yoga and Pilates, to help you be more graceful during the more complicated sexual encounters.
  • Doing cardio activities like running or cycling you get toned abs but also last for hours.
  • Finally, if you're aiming to look and feel better, pelvic floor exercises like Kegels are your ticket to increased sexual performance and those oh-so-desirable O's."

Kegel exercises, which strengthen the pelvic floor muscles, are performed similarly for both men and women, though the focus might slightly differ due to anatomical differences.

For Women:

  1. Identify the Correct Muscles: The easiest way to do this is to try to stop your urine flow mid-stream. The muscles you use for this action are your pelvic floor muscles. However, this is just for identification purposes; don't regularly do Kegels while urinating as it can lead to urinary issues.
  2. Find a Comfortable Position: You can do Kegels lying down, sitting, or standing.
  3. Contract and Relax: Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for three to five seconds. Try it four or five times in a row. As you get more comfortable, you can gradually increase the duration of the contractions and the relaxation.

For Men:

  1. Identify the Pelvic Floor Muscles: Similar to women, a good way to find them is by stopping urination mid-stream or tightening the muscles that prevent you from passing gas.
  2. Perfect Your Technique: Contract these muscles, hold the contraction for a count of three, and then relax. Ensure you're focusing solely on the pelvic floor muscles without contracting the abdomen, thighs, or buttocks.
  3. Maintain Your Focus: Breathe freely during the exercises and maintain your focus on contracting only the pelvic floor muscles.

General Tips:

  • Frequency: Aim to do at least three sets of 10-15 repetitions a day.
  • Regular Practice: The benefits of Kegel exercises are seen over time, so it's important to make them a regular part of your routine.
  • Avoid Overdoing It: Just like any other muscular workout, it’s important not to overdo Kegels. Overworking the pelvic floor muscles can lead to muscle fatigue and increase urinary issues.

It's recommended to consult with a healthcare provider for personalized guidance, especially if you have existing health issues or are unsure about the correct technique.

Related: I Lost 70 Pounds After Stop Doing These 7 Things

5. One Tip You've Never Considered: Visit Different Countries

Class in a gym doing pilates standing lunges on reformer beds to stretch and tone the muscles reflected in a wall mirrorShutterstock

"As a multi-experienced entrepreneur and fitness enthusiast, I have learned that confidence affects various aspects of our lives, including intimacy. A proven way to build this confidence lies in physical and mental fitness," says Yulia Saf, known as Miss Tourist. "First, regular exercise, such as pilates and yoga, improves body flexibility and strength, enhancing body image perception and boosting confidence in bed. Second, traveling or living in different countries can expose one to diverse body beauty standards, fostering more acceptance and appreciation of one's own body. Lastly, fostering a growth mindset encourages continuous self-improvement and focuses less on imperfections and more on progress, significantly improving self-confidence in intimate moments. I believe that fitness is very holistic: the mind, body, and spirit must be in sync for a person to genuinely feel good about themselves, not only mentally but also physically."

💪🔥Body Booster: No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state.

Healthy Body

15 Simple Tips to Fall Asleep Faster

Woman lies in bed with arms raised up view from above
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

Good sleep is incredibly important for health and wellness. “Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible and that getting a good night's sleep can make us feel ready to take on the world,” says Harvard Health. “Scientists have gone to great lengths to fully understand sleep's benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.” If you’re struggling with sleep, certain things can help make the process easier. Here are 15 tips to help you fall asleep faster.

Sleep and Wake Up Schedule

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Going to bed and waking up at the same time is very beneficial for sleep quality. “Having a regular sleep schedule can positively affect key areas in your life, including your mental and physical health as well as performance,” says the National Sleep Foundation. “Getting enough sleep from a regular sleep schedule can make it easier for you to cope with daily stress and less likely to be impacted by minor negative things that can come up.”

Keep the Room Cold

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Experts recommend keeping bedroom temperature between 60-67 F. “Sleeping in a cold room will help decrease our body temperature and increase our natural melatonin production,” Whitney Roban, PhD, tells Homes and Gardens. “Keeping cool at night will not only help you fall asleep but will prevent you from waking up at night overheating.”

RELATED: 6 Easy Ways to Lose 10 Pounds By Summer

No Screens at Bedtime

Late,Night,Up,Drowsy,Woman,Lying,In,Bed,addicted,To,Her,Phone,constantly,Yawning,feeling,Tired,herShutterstock

Try to avoid screens before bedtime. “The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” neurologist Joanna A. Cooper, MD, tells Sutter Health. “But it’s more likely that our evening texting, television shows or video games are stimulating in themselves, keeping the brain busy and wound up, and even causing adrenaline rushes instead of calm.”

Try Meditating

Woman sitting on the floor practicing yoga wear tip and leggings.Shutterstock/Look Studio

Sleep meditation can encourage relaxation and improve sleep quality. “I think we often start replaying the day in our mind and worrying about what we could have done better or what we didn’t do right,” Melissa Young, MD, tells the Cleveland Clinic. “These sleep meditations can be very helpful in releasing some of those thoughts.”

Guided Imagery

Young hispanic man listening to music relaxed on bed at bedroomShutterstock

Guided imagery is a good entryway to meditation for beginners. “Over time, you can learn to do this on your own and go through a body scan or different breath techniques,” Dr. Young says. “That way, you are actually learning to self-soothe and guide yourself into a more relaxed state with meditation.”

Have a Sleep Routine

Young woman turning off lamp before sleep in bedroom.Shutterstock

It’s not just children who benefit from a sleep routine. Doing the same thing every night before bed lets your body know it’s time for rest. “A wind-down routine is a simple plan to let your mind and body prepare for sleep every night,” says the National Sleep Foundation. “Each person’s approach is different but could include relaxing activities like reading a book, meditating, journaling, or listening to calming music before bed.”

RELATED: I Lost 38 Pounds in 6 Months on Ozempic, Here’s My Honest Review

Limit Alcohol Before Bed

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

Alcohol is very disruptive to sleep. “While it’s true that alcohol is a sedative, both having it in your system as well as the process of it wearing off can cause a variety of different problems,” neurologist and sleep expert Jessica Vensel Rundo, MD, tells the Cleveland Clinic. “You’re likely to experience fragmented sleep, insomnia or possibly more serious sleep issues.”

Use an Air Purifier

Air,Purifier,In,Cozy,White,Bed,Room,For,Filter,AndShutterstock

“Air purifiers remove harmful contaminants, such as pollen and dust,” says the National Sleep Foundation. “Poor air quality can affect the soundness of your sleep, which in turn can affect your sleep satisfaction. Keeping your bedroom air clean may help you sleep better throughout the night.”

Nicotine Disrupts Sleep

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Nicotine can cause serious sleep issues. “Nicotine disrupts sleep – and smoking can also raise the risk of developing sleep conditions, such as sleep apnea,” says Henry Ford Health. “But since nicotine is a stimulant, smoking can mask your exhaustion. After all, if you’re feeling sleepy, a hit of nicotine can wake you up and make you feel alert the next day.”

Be Mindful of Caffeine

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Too much caffeine can make it incredibly difficult to fall asleep. “It’s very important to be sure you’re getting quality sleep,” Dr. Rashad Ramkissoon tells Houston Methodist. “Certain afternoon and evening habits can get in the way of that, and caffeinated beverages are one prominent example.”

RELATED: 15 Surprising Foods That You Can Eat to Lose Weight

Limit Daytime Sleep

Exhausted young Caucasian woman lying on comfortable sofa in living room sleeping after hard-working day, tired millennial female fall asleep on couch at home, take nap or daydream, fatigue conceptShutterstock

Don’t take naps if they interfere with night time sleep. “Short naps generally don't affect nighttime sleep quality for most people,” says the Mayo Clinic. “But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.”

Exercise Every Day

Athletic woman in sportswear doing fitness stretching exercises at home in the living room. Sport and recreation concept.Shutterstock

Exercising every day (but maybe not too close to bedtime) is very beneficial for sleep. “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, MD, tells Johns Hopkins Health. “But there’s still some debate as to what time of day you should exercise. I encourage people to listen to their bodies to see how well they sleep in response to when they work out.”

Manage Stress

Business woman, depression and stress in an office at night working late on deadline. Tired African entrepreneur person with hands on head for pain, burnout or regret for mistake or fail at workShutterstock

Make a serious effort to manage stress, as it can ruin sleep. “Stress and sleepless nights are closely linked,” sleep expert Luis F. Buenaver, PhD, CBSM tells Johns Hopkins Health. “If you’re in pain, tend to worry, or are coping with a difficult situation in your life, you may have more stress hormones than usual circulating in your body. A poor night’s sleep adds even more. And those hormones may never be fully broken down. It’s like running an engine in fifth gear all the time.”

Keep the Room Dark

Woman sleeping in a bed in a dark bedroomShutterstock

Keep your room as dark as possible for sleep. “Getting sunlight or equivalent indoor brightness early in the morning is a good thing, but light during the night can cause problems for sleep,” says the National Sleep Foundation. “Different types of light can affect your quality of sleep.”

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

Don’t Force It

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

If sleep just isn’t coming, don’t force it. “If you’re unable to fall asleep in what seems like or feels like 20 minutes or so, or you feel your body getting more amped up because you’re getting anxious that you’re not falling asleep, then I would recommend getting out of bed and sitting somewhere quietly with dim light and just relaxing, doing something boring,” Kim Hutchison, a sleep medicine specialist at Oregon Health & Science University, tells Scientific American.

💪🔥Body Booster: Sleep in a cool room with the temperature set between 60-67°F for optimal sleep. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Bedtime Rituals to Lose Weight While Sleeping, According to Camila Cabello’s Trainer

Jenna-Willis_msjennawillis16
Copyright msjennawillis/Instagram
Leah Groth
By Leah GrothSep 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

You’ve heard that “you are what you eat,” but when it comes to weight loss, you are also how you sleep. Science has found a link between sleep and obesity, which means that cleaning up your sleep hygiene can help you achieve your weight loss goals. Celebrity fitness trainer and health and wellness expertJenna Willis maintains that there are a few bedtime rituals that can help prime your body for weight loss overnight.

Drink a Cup of Herbal Tea

Her first recommendation is to drink a cup of herbal tea. “Enjoying caffeine-free herbal tea, such as chamomile or peppermint, helps relax your body and aids in digestion, creating the perfect conditions for overnight fat burning,” the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, tells Body Network.

Studies Find That Tea Offers Lots of Other Health Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Science agrees with Willis and then some. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

Eat Your Last Meal Five Hours Before Bed

Next, make sure to go to bed on an empty stomach, says Willis. “Eating late can cause your digestive system to stay active while you sleep, leading to discomfort, indigestion, or acid reflux,” she explains.

It Will Give Your Body Time to Digest

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

There are other benefits to eating your last meal earlier. “Stopping food intake earlier allows your body to fully digest, promoting better rest, as your body is focused on rest rather than digestion!” she says.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

Avoid Late-Night Snacking

She also recommends avoiding the urge to snack at night. “Giving your body a break from food a few hours before bed allows your metabolism to focus on burning stored fat instead of digesting late-night snacks,” she says.

There Are Benefits of Time Restricted Eating

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

Avoiding late night snacking and eating your last meal earlier in the day are part of intermittent fasting. Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Set a Consistent Sleep Schedule

Next, be consistent with your sleep schedule. “Sticking to the same bedtime and wake-up time each day helps regulate your body’s internal clock, enhancing metabolism and promoting fat burning,” says Willis.

RELATED:I Lost 50 Pounds in 75 Days with the 75 Hard Challenge

Sleep Boasts So Many Benefits

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

There are so many benefits of sleep. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Turn Off Screens

Another great nighttime health habit? Turn off your screens. “Minimizing blue light exposure from devices before bed supports melatonin production, improving sleep quality and boosting overnight weight loss,” says Willis.

RELATED:3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs

Follow Jenna Willis on Social Media

Jenna Willis is one social media. You can follow her on Instagram or Facebook or head over to her website for more information. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Ways I Got My Dream Body Back After a Slump

Tamara Galinsky2
Tamara Galinsky
By Tamara GalinskyMay 17, 2024
Tamara Galinsky
Tamara Galinsky is a Brand President & Founder of JETSET Pilates
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Thirteen years into founding JETSET Pilates, my daily fitness and Pilates regimen and commitment to healthy eating had kept me strong, lean, and feeling great. However, as I approached my 50th birthday, a transformative moment struck - I stopped seeing results, making me rethink my health approach. Despite dedicated Pilates sessions and nutritious meals, I sensed a disconnect. It was as if the engine inside me needed more precise care for the outer parts to respond. Feeling off-kilter, I recognized the signs of fatigue that lingered. I sought guidance from my holistic coach in Miami, Kimmy Small. Her advice prompted me to delve deeper into my health journey to regain my dream body.

1. Comprehensive Assessment via Tailored Blood Work

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

Consider undergoing a thorough health assessment. Mine took place at Bio Station in Miami and I was in for an unpleasant surprise that explained why my routine no longer worked. A comprehensive blood workup can reveal crucial biomarkers, providing insights into hormone imbalances, testosterone levels, Progesterone, Estrone levels, and more. Understanding these factors is the first step toward a tailored plan for holistic well-being.

Related: Lose 50 Pounds in 90 Days with This Simple Habit, Says Expert

2. Customized Plan to Optimize My Markers

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After that, a longevity doctor worked with me on a tailored plan to get me back on track in 3 months. That plan included both holistic and prescribed therapies.

3. Sleep Optimization

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Recognize the significance of quality sleep in your overall well-being. As part of my journey, investing in an Oura ring provided valuable insights into sleep patterns. I realized that while working later at night was my productive time, if I did not go to bed before 10pm, my sleep markers were significantly down the next day.

Related: Woman Amazes With Flat Belly After Shedding 50 Pounds in Less Than a Year

4. Tailored Fitness Routine

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Once I was able to fix the engine of my body, I was able to tailor better my fitness routine and seethe results I wanted. While in my 30s I was able to get away not doing cardio or heavy weights, my new routine included Pilates sessions at JETSET Pilates with heavier weight training and more cardio. Because I did not like indoor treadmills or bikes, I learned to play Paddle which provided for intense cardio intervals on the courts.

Related: Whitney Johns Shows Off Her Fit Body and Unveils Her at Home Workout

5. Mind-Body Connection

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In the revealing analysis of my biomarkers, it became evident that stress was the silent architect behind various issues impacting my well-being and hindering my fitness results. Instead of merely addressing the symptoms, I realized the necessity of delving deeper into the root cause – stress. I started to create my own morning and evening dynamic stretching routines that were a mere 7 minutes long and that I could do at home. This journey as we age is more than skin-deep and is more than learning about what fitness method is the best—it's about optimizing the intricate balance within. Armed with newfound knowledge, I embarked on a holistic approach to my 50s, realizing that true wellness involves not only physical strength but also a harmonious integration of science, self-discovery, and a commitment to overall well-being.

Tamara Galinsky is a Brand President & Founder of JETSET Pilates

Healthy Body

10 Ways to Look 10 Years Younger, Say Dermatologists

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Leah Groth
By Leah GrothSep 16, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here.

1. Don’t Rub Your Eyes

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.

2. Invest in This Serum

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“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.

RELATED:9 Everyday Habits That Age You Faster, According to Science

3. Drink This Much Every Day

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Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.

4. Rinse Off Your Conditioner With Cold Water

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Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.

5. Apply This Every 90 Minutes

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“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.

6. Get Enough Sleep

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“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.

And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

7. Smile and Laugh Often

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“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.

8. Wear This When Outside All Day

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“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.

9. If You’re Going to Do Botox, Here’s When It’s Most Effective

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“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

10. Stop Worrying So Much About Aging And Embrace the Way You Look

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Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 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.
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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.

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

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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

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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.

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 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.

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

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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

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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

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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

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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

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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

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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.

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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.

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