Name: 4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Uploaded: 2024-09-08T17:51:12Z
Description: Video

Home>
Nutrition & Diet>
4 Meals I Ate to Lose 30 Pounds in 12 Weeks>
Nutrition & Diet
✓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@celebwell.com.

        4 Meals I Ate to Lose 30 Pounds in 12 Weeks
    One influencer reveals her filling and delicious menu.
By Leah GrothSep 08, 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
Copyright Liezl Jayne/Facebook
By Leah GrothSep 08, 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
Nutrition & Diet
Related Stories
AI Powered

        She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan
    

        I Lost 20 Pounds With These 5 Hacks
    
Do you want to eat your way to weight loss? Liezl Jayne Strydom is a social media influencer who “lost more than 40 lbs by changing the way that I eat,” she writes in her YouTube bio. “Today I'm gonna be sharing with you what I ate daily to lose 30 pounds in 12 weeks,” she says in the clip. “I'm gonna show you the meals that I loved to eat most when I was trying to lose 30 pounds and that I'm really into again at the moment.”
First, She Has a Protein Oat SmoothieShe starts by adding two frozen bananas and two tablespoons of dry rolled oats “for extra fiber, good carbs,” she says. This also helps to make the smoothie more filling.” She also adds one tablespoon of unsweetened almond butter “for protein and healthy fats,” which also helps “keep my energy levels more stable,” she maintains. You can use any other natural nut butter that you'd prefer.”
She Adds Instant Coffee PowderShutterstock
“For that morning boost, you can use any plain, unsweetened, instant coffee powder that you prefer,” she says. She adds one teaspoon plus two teaspoons of unsweetened cocoa powder. “This drink delivers. We're going to get these cravings sorted. Okay, and then a little pinch of cinnamon. It helps to stabilize blood sugar levels, adds flavor, adds nutrients,” she continues. Then she adds half a cup of water to blend. “You will have yourself a nice delicious chocolate coffee and breakfast smoothie drink that is super creamy and the perfect craving fix. And I serve mine in a cup that I can take with me to work or wherever I'm heading in the morning.”
RELATED: Lose 10 Pounds in 30 Days Over 50 on Simple Animal Protein and Fruit Diet
You Can Prep Ingredients and Freeze ThemShutterstock
“If you have all of your ingredients prepped in a little Ziploc bag in the freezer, then you can just throw it in the blender, add some water, and blend it and go. And the smoothie recipe only contains about 350 calories. And these recipes, they're very easily adjustable, as you will see,” she says.
For Lunch, a Protein-Packed Open SandwichShutterstock
“For lunch, I'm gonna show you an easy healthy sandwich, and you can easily meal-prep the filling ahead of time, which is what I do a lot for really easy sandwich making in the morning,” she says about the “super easy” recipe.
She Starts with Healthy BreadShutterstock
“So here I have my favorite bread. The packet is torn, but it's whole-grain rib bread with flax seeds. No refined flowers, no unnecessary ingredients, so I love it,” she says. “I have two slices of that bread,” she adds, noting that each is about 100 calories.
She Gets a Can of Black Beans and TahiniShutterstock
She also has a can of black beans. “I've measured out half a cup of black beans and also one tablespoon of tahini, which is like nut butter, but it's made from sesame seeds, and it's really good with savory meals. So it's going to be good with this.”
And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
She Smashes the Beans with Lemon Juice and TahiniShutterstock
In a bowl, she smashes the black beans up with a fork. “It's just going to be really roughly smashed. That's kind of what you want. You don't want it to be super smooth. And then you're going to add the tablespoon of tahini in there with some lemon juice, about the juice from about half a lemon. The lemon really helps to keep it fresh for longer, so if you want a meal prep or, you know, whatever, it keeps it fresh, but it also adds really good flavor. Just mix that up a bit and add some onion powder. I do about half a teaspoon or so of onion powder, some sea salt, some black pepper, and get that all mixed very easily,” she says. After adding it to the bread, she tops it with tomato sauce “and also a little bit of lettuce or baby spinach or even some fresh arugula if I do have that.”
She Serves It Open FacedShutterstock
“You can easily meal prep this ahead of time, save it for a couple of days in the fridge,” she says, adding that it’s “really just easy to add to a sandwich, and it's full of protein and fiber” which helps keep her “so full,” she claims. “It's really good, and it's packed with nutrients, it's packed with good carbs, protein, healthy fats,” she adds. “You're sneaking in some greens there as well, and it's gonna help to keep you full for longer, give you good energy.”
Put the Filling in a ContainerShutterstock
She notes that this kind of “open sandwich” is “great for the weekend or when you're at home. But if you want to take it to school or work, you can simply add all of the black bean filling into one slice of bread onto the top instead of spreading it out between the two slices. Just pack it on there and then add the fillings on top of that and then close the sandwich with the other slice of bread.”
It’s About 400 Calories Plus VeggiesShutterstock
The sandwich will be roughly 400 calories “without the veggies that are added in,” she says, noting that veggies add very few calories.
She Snacks on This Homemade Dip and Veggies
See on Instagram
A mid-afternoon snack she likes? “Here I have a can of chickpeas, and I also have some avocados that I have kept in an airtight container in the fridge from yesterday. I've measured out about a third of a cup of chickpeas, and I'm adding that to my blender with the avocado. One-third of a medium to large avocado is roughly a hundred calories, and so is half a small avocado, both roughly a hundred calories,” she says.
Blend IngredientsShutterstock
“You can add that to the blender too with about half to one teaspoon of onion powder, some sea salt, some black pepper, and also some lemon juice,” which adds “really good flavor” and also helps keep the avocado fresher for much longer. “So don't skip on the lemon, especially if you're gonna be prepping this for later in the day.” She also adds one or two tablespoons of water before blending.
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Keep in an Airtight ContainerShutterstock
She adds sea salt, black pepper, and chili flakes and puts it into an airtight container. She slices cucumbers, carrots, and green snap peas. “I just pack up the little veggies into a reusable Ziploc bag or a lunchbox container, and then I'll take that with me to work,” she says. She snacks on them during the day.
It’s Just 200 Calories and “Super Filling”Shutterstock
“If you follow my measurements for this dip, it'll be roughly 200 calories. But it makes a lot, as you can see, and it's super filling. And the low calorie vegetables, they really don't add too many more calories.”
For Dinner she Bakes a Sweet PotatoeShutterstock
For dinner, she starts by baking a large sweet potato in the oven. “I've just placed it on a sheet of baking paper. I'm just poking a few little holes into it with a fork and baking that for about an hour or so until it's nice and soft on the inside,” she says.
She Sautees Finely Chopped Chicken with a Few Ingredients and VeggiesShutterstock
“In my pan, I have a hundred grams of skinless chicken breast meat, which I have chopped up as fine as I could. With that I'm adding about two tablespoons of pure tomato paste, about half a teaspoon of onion powder, half to one teaspoon of cooking oil, a quarter to half an onion, finely chopped up, and about two tablespoons of chopped spring onion,” she says. She also adds button mushrooms or portobello mushrooms, “a little pinch of chili powder, which is optional,” juice from a quarter or half of lemon, and salt and better.
She Also Steams VeggiesShutterstock
“Get that cooking on the stove over medium heat,” she says, adding that you can also steam broccoli, cauliflower, or zucchini. ‘While cooking, if the chicken is starting to look a little bit dry, you can just add a little splash of water to make it a little bit more saucy.”
She Tops the Sweet Potato with the MixtureShutterstock
She adds the sweet potato to a plate, halves it lengthwise, and “gently uses a fork to just kind of smash up the inside a little bit  to make sure it's nice and soft and easy to eat this way for this specific recipe.” She adds the chicken on top and spring onion.
She Serves the Veggie on the Side
See on Instagram
“After about 10 minutes of steaming, the broccoli is ready. So I'm just adding that to my plate, and dinner is ready. It's really not that difficult to make. It's a nice balanced meal, and it's a fun variation to try with simple ingredients. Sweet potato and chicken is the basis of this meal.”
The Dinner Is Just 400 CaloriesShutterstock
“This meal is just over 400 calories if you use the measurements like I had. And again, you're getting a lot of nutrients. This meal is really filling and delicious.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
She Has Fruit for DessertShutterstock
For dessert, if she is “craving something sweet,” she will have fruit. “I like to grab a few grapes or a few fresh berries. I sometimes just grab a really small handful, and it hits the spot,” she says, noting that they are low in calories.
She Also Drinks a Lot of WaterShutterstock
“With this eating plan, I mostly drink water, eight to 10 glasses, you know, per day, as everybody recommends for weight loss. You must stay hydrated. So definitely drink lots of water if you're trying to lose weight,” she says.
And Herbal TeaShutterstock
She also drinks herbal teas. “If you drink them plain and unsweetened, that is perfect and basically like drinking a glass of water,” she says. “There's pretty much going to be no calories in there. There's a lot of good natural herbal teas just to make sure you get the unsweetened ones.”
You Might Need to Tweak the PlanShutterstock
“I always say this,” she says. “Everyone is different. Eating like this worked for me when I was trying to lose weight, but I'm five foot two. If you're taller or super active, you may need to eat more to lose weight in a healthy way. Everybody's different, so you might need to tweak it just a little bit,” she says.
She Usually Eats 1,400 Calories“On this kind of day, I ate just over 1,400 calories, but not too much over. But I generally eat 1,200 to 1,400 calories a day to lose weight. Sometimes, a little bit more if I was very active or if I was very hungry that day. But you can just take out the snack, and you've got closer to 1,200 calories,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
sustainable weight losshealthy eating

        
        The Latest
        
    

        15-Minute Cardio Workout to Burn Fat Fast
    
Leah Groth
Mar 03, 2025

        Coach Lost 80 Pounds by Doing These 5 Things
    
Leah Groth
Mar 03, 2025

        Lose Fat Fast Over 40 with These 10 Habits
    
Leah Groth
Mar 03, 2025

        4 Fast Food High-Protein Meals a Coach Eats
    
Leah Groth
Mar 03, 2025

        
        More For You
        
    
Nutrition & Diet
        12 People Who Lost Over 10 Pounds in Under 4 Months
    
gensgym/Instagram
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.
Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit
See on Instagram
In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.
She Also Used an AppShutterstock
Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.
And, She Drank A LOT of WaterShutterstock
Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”
Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym
@thenutritionnarc10 weight loss tips
Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”
He Also Avoided “Liquid Calories”Shutterstock
“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”
He Amped Up His Protein IntakeShutterstock
Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”
RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment
He Took Progress PicturesShutterstock
And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”
Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating HabitsCam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.
“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.
“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says
He Also Cut SnacksShutterstock
Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”
Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake
@melissa.lattariReplying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral
Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”
Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day
@sydneystaubin19 lbs down since january and still going 👏🏻  here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram
Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,”  but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?
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.
Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping
@jennaevelynnnHow I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates
Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.
Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.
Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent FastingIsis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.
In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.
Nour T Lost 40 Pounds in 5 Months by Eating Less
@nourrtannthe best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals
Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”
She Also Started Volume EatingShutterstock
“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.
RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method
Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill
@brianafarnsworthxReplying to @$  I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms
Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip.  Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.
Blake Also Amped Up His Fiber IntakeShutterstock
Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.
Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats
@kickweightwithkeisha#grocerylist #kickweightwithkeisha  @Kick Weight With Keisha
Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
And, by Cutting Out Added SugarShutterstock
“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.
Amber Clemens Lost 160 Pounds by Eating Fast Food
@amber_c_fitnessSomething I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege
Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”
Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

        
        Most Popular
        
    

        8 High-Protein Foods with Nearly Zero Calories That Melt Fat
    
Leah Groth
Dec 23, 2024

        I Got My Best Body After 50 and Here’s How You Can, Too
    
Liz Hilliard
Jun 03, 2024

        She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic
    
Leah Groth
Jan 02, 2025

        20 Incredible Ozempic Success Stories
    
Ferozan Mast
May 16, 2024

        Petra Genco in 2-Piece Workout Gear Reveals 7 Things She Did to Lose 30 Pounds in Her 50s
    
Leah Groth
Oct 04, 2024

        Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming 
    
Alek Korab
Sep 26, 2024
Don’t Miss Out
Body Network is devoted to you getting the fittest, healthiest body on the planet. Featuring nutrition and fitness experts and influencers, and real-life success stories, it's for anyone who wants to look and feel their best.
Nutrition & Diet
        I Lost 15 Pounds in 6 Weeks by Doing These 3 Things
    
isiskellier/TikTok
By Leah GrothMar 02, 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
Isis Kellier is a diet and fitness influencer who regularly shares videos on her channel about how she lost weight fast and got into the best shape of her life. In one TikTok video she reveals how she dropped an average of 2.5 pounds a week by making a few simple changes to her diet and fitness routine. “How I lost 15 pounds in six weeks,” she starts the clip, going on to reveal her secrets. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics. 
1. Intermittent FastingShutterstock
The first thing Isis did? Intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added. In another video she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm she drinks two Premiere Protein shakes.
Related: 8 Things You Should Be Doing Now, According to Wellness Gurus 
2. Expert Weighs in on OMADShutterstock
“It sounds like she is only eating in a less than 4 hour window which is a very small eating window,” Collingwood notes. “I like that she has antioxidant rich green juice and fruit, but that is not really a ton of produce or fiber. When you eat most of your produce as juice, you are missing out on a lot of fiber which is really important for gut health and keeping the microbiome in check.” As for protein, she is likely meeting her requirements with the grilled chicken, “not sure size but let’s assume 4 oz = 28 grams of protein and two premier protein shakes at 30 grams each gives her another 60 grams to push her over 80 grams for the day,” she notes. “However, two highly processed protein shakes are not really providing the quality of food we like for overall good health. They do have a lot of vitamins and minerals added to them, which she needs because she is not eating very many calories or a variety of foods.” She is happy to see some carbs in the pasta, “but vodka sauce does not really provide much nutritional value,” she adds. “ Marinara would be much better with the antioxidants and nutrients in tomatoes.” Overall Collingwood is concerned about her low calorie intake. “Again, I don’t have exact portion sizes but I estimate this to be about 1000-1200 calories.”  
Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss
3. 30-60 Minutes of Cardio DailyShutterstock
Next up? “30 to 60 minutes of cardio daily,” she reveals. In the other video she reveals that she does “fasted cardio” in the morning prior to her first meal. 
4. Expert Weighs in On Her WorkoutShutterstock
According to Collingwood, 30 to 60 minutes of cardio “is great,” she says. However, “if she is doing this in the morning and not getting any calories until 2 PM (and that is very few with the green juice and fruit and no protein) she is leaving her body susceptible to poor recovery, injury risk, dehydration, and low energy,” she points out. 
Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without
5. Calorie DeficitShutterstock
Her final secret to losing 15 pounds in six weeks? Maintaining a “caloric deficit,” she says. The basic math of calories in vs calories out is caloric deficit which is necessary to lose weight, Collingwood agrees. “But you can create a caloric deficit in many other more healthy ways that include fueling the body in more regular intervals, feeding more nutritious foods, and having more balance.”
6. Bottom Line: Is a 15-Pound Weight Loss in 6 Weeks Realistic?Shutterstock
Collingwood and most experts agree that a healthy weight loss rate is typically one to two pounds per week. “15 pounds in 6 weeks is a bit higher than that,” Collingwood points out. “It all depends on how much weight someone has to lose.  If you have 100 pounds you lose, it will come off faster initially. If you only have 15 pounds to lose, the weight will come off more slowly.
In general, the faster it comes off, the more likely there is a higher proportion of muscle coming off vs a majority of fat tissue.”
@isiskellier
💪🔥Body Booster: Intermittent fasting is a form of dieting that works for some people. Oftentimes if you are eating in a short window, you will consume less calories. 
Nutrition & Diet
        How I Lost 40 Pounds in 3 Months by Making These Simple Dietary Changes
    
CiarahoneyFIT/YouTube
By Leah GrothJun 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose 40 pounds in 3 months? Consider starting with a diet overhaul. Ciara Foster, AKA Ciara Honey Fit, is a social media influencer who creates a lot of wellness and weight loss content on her YouTube channel. “Today I am going to do a much, much requested and overdue video, how I lost 40 pounds in three months. I get this question so much,” she says. Here are the simple changes she made to burn fat fast.
Changing Her Diet Was Key to Her Weight LossShutterstock
Ciara reveals that she gained 80 pounds as a result of dealing with medical issues. “One of the biggest things that I did to lose 40 pounds in three months was to change my diet. I've eaten healthy for a while, but I got to a point where I was just so frustrated with my health and with the weight gain that I got to a point where it just seemed like I didn't even care as much anymore,” she says at the start of the clip.
She Met with a NutritionistShutterstock
“The first thing I did was to see a nutritionist. That nutritionist also was a doctor,” Ciara says. “She helped to create a meal plan for me that was very specific to what my body needed.” She said it is important to have a “specified meal plan for you that will help you to lose weight.”
“My meal plan consists of a balance of protein, carbs, and fats, with protein being my highest amount of nutrition that I take in with some fats and some carbs,” Ciara says, revealing that she focuses and organizes her meals around this. “That's the basis and the foundation of my diet and nutrition.”
RELATED: 15 Surprising Benefits of Ozempic, According to Science
Breakfast: Eggs, Turkey Bacon, Low Carb Tortillas, Almond ButterShutterstock
For breakfast, she has eggs, turkey bacon, low-carb tortillas, “and I'll put almond butter in them,” Ciara says. “So I've got my protein, starch, and my fat.”
Lunch: SaladsShutterstock
For lunch, she has “Kardashian salad,” Ciara reveals, “because it reminds me so much of those big old salads that the Kardashians eat with two boiled eggs. Just because I'm not huge on meat, I'll eat mostly fish and seafood, but I really don't eat much like poultry or pork or beef. And I'll drizzle a little bit of salad dressing on it for my fat. And then I'll also have a starch, which lately I've been having Pirate’s Booty. I'm gonna start getting away from that and leaning more towards sweet potato and more like healthy starches instead of processed.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Dinner: Protein and VeggiesShutterstock
“For dinner, I like to have protein and veggies,” Ciara continues. “My favorite right now is salmon and Brussels sprouts. I love Brussels sprouts and I love salmon. I make my own salmon. I just season it up really well, throw it in the oven, and it's actually really easy.”
She Added Cheat Days…Shutterstock
“One big thing that really helped me with my diet was that I used Monday through Friday pretty much eat healthy, and then Saturday and Sunday were like my cheat days,” she says. “What I started doing was narrowing myself down to one cheat meal per week. Really just being more strict about my weekends. That really can make a difference in the long run in terms of how quickly you're able to lose weight,” Ciara says.
And if you wanna lose weight quickly and drop the weight fast, you really, really have to limit those cheat days and those cheat meals. And reducing my cheat meals or cheat days to one cheat meal helped me lose the weight quicker,” Ciara says.
Eliminating AlcoholShutterstock
“Something else that helped me to lose 40 pounds in three months was eliminating alcohol,” she says. “It was really, really hard for me because I am a wine person. Drinking is a social thing that affects the way that I interact with people at events that I tend not to and things like that. But if you want to lose weight quickly and drop the weight fast, then I definitely recommend eliminating or trying to cut down on your alcohol intake.” She set a goal for herself of two weeks, then a month, and then another month, and “ended up going the full three months without drinking.”
Meal PreppingShutterstock
“Meal prepping was very, very integral in me losing 40 pounds in three months,” Ciara says. This helped her eliminate fast food from her diet and eating out. “I like to meal prep at the beginning of the week, and that way, I have all my meals for the week or a good portion of them, and it just eliminates that factor of always eating out or eating fast food or eating things that are not good for me,” she explains.
RELATED: 20 Ways to Lose Body Fat Really Fast From Top Nutritionist
Meal PreppingShutterstock
“Even things such as salads at fast food places can have high calories and tons of sodium in them. Even just cooking at home can be a really good way to help you accelerate your weight loss.”
💪🔥Body Booster: Focus your meals around a balance of protein, healthy fats, and complex carbs, with protein making up the largest portion. Organize and plan your meals based on this foundation for a successful diet and nutrition plan.
Nutrition & Diet
        What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months
    
samuelemmanueldickersonjr/Instagram
By Leah GrothJun 15, 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.
Samuel Emmanuel Dickerson Jr (@betterforyoursociety) is an online fitness coach who lost 30 pounds in 3 months. In addition to offering an online fitness program with tailored workouts and diet plans focused on weight loss, he also shares a lot of videos on TikTok revealing his diet and fitness secrets. In one viral video, he reveals a simple diet plan that will help you lose weight fast. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his diet. 
Stick to Just Three Meals a Day@betteryoubettersocietyWhat To Eat Daily For Fat Loss Breakfast: 1 Cup of egg whites with 2-3 regular eggs. Lunch: 6-10oz of chicken breast with 1.5 cups of mixed veggies. Dinner: 6-10oz of chicken breast, 1 cup of cooked rice & 8oz of broccoli. Snack: Fruit (eat it in moderation) Cheat Day Suggestion: Eat a strict breakfast and lunch. Eat whatever you want for dinner just make sure it has protein in it. 🚨- If you would like to hire me as your fitness coach visit my website. Link in bio. 🚨- Fat Loss meal plan, workouts and workout programs available on my website. Click the link and go to my website. #betteryoubettersociety #bybs
In the video, Sam recommends a few larger meals over lots of tiny ones. “I only want you to eat three meals a day,” he says. 
RDN Says: Collingwood is “fine” with a three meal per day eating plan, “but I do think a snack or two can work for most people to prevent them from getting ravenously hungry between meals,” she says. “Snacking can be another good way to get nutrition from fruit, yogurt, nuts, or other nutritious foods.”
Meal One: Eggs with Egg WhitesShutterstock
For the first meal, “one cup of egg whites with three regular eggs,” he says. In the accompanying photo, he shows a plate of scrambled eggs. 
RDN Says: “I love eggs and egg whites, but that is a lot of protein and it is not balanced with any other foods,” Collingwood points out. “Three egg yolks (whole eggs) is a lot of saturated fat and cholesterol on a daily basis.” She recommends following the American Heart Association guidelines of one whole egg (yolk) per day on average. “If you want a three egg omelet one day then have something else for a few days to average about seven whole eggs per week,” she suggests. “Egg whites are pretty much just fat free protein, so those I don’t really limit. However, I do encourage a balance of nutrients at meals.”  She suggests eating less of the eggs, but adding in some veggies to the scramble and a piece or two of whole grain toast for some nutritious carbs and fiber. “Or you could add some potatoes in with the eggs for carbs,” she says. 
Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout
Meal Two: Chicken and VeggiesShutterstock
The second meal he recommends is “seven ounces of chicken breast with a cup and a half of mixed vegetables.” He shows his chicken breast with frozen mixed veggies, which appear to be steamed. 
RDN Says: Again, there aren’t any carbs at all and a lot of protein, says Collingwood. “Chicken breast is a wonderfully nutritious, low calorie food, but it isn’t necessary to eat seven ounces in one sitting. I would prefer four to five ounces and maybe add some quinoa for some high quality carbs. Love the mixed veggies!”
Meal Three: Chicken with Rice and BroccoliShutterstock
And for dinner, “eight ounces of chicken breasts, one cup of rice cooked, eight ounces of broccoli,” he says. 
RDN Says: Drop it down to five to six ounces of chicken and you’ve got a nice balanced meal, says Collingwood. “Choose brown rice or a different whole grain like the quinoa, barley, or whole grain pasta to provide some variety instead of white rice all the time,” she adds.
Related: 5-Day Weight Loss Meal Plan for $21
Snack: FruitsShutterstock
In addition to the three meals, his plan does allow for some in-between treats. “For your snack you can eat fruit,” he says. “You can kind of eat as much fruit as you want, just don't overdo it.”
RDN Says: Collingwood agrees that fruit is excellent, “especially if you are getting berries with seeds or other fruits with skin like apple, pear, peach, etc.,” she says. “I am not sure what ‘don’t overdo it’ means, but I hesitate to say as much as you want because some people may take that too far. I recommend two to four servings of fruit per day.”
It Will “Make You Lose Body Fat Pretty Quickly”samuelemmanueldickersonjr/Instagram
“A diet like that will make you lose body fat pretty quickly,” Sam says. “So now you follow that strict diet until you get to your goal. And then once you get to your goal, you can swap out, let's say the dinner for the food your mom makes, or you can swap out your dinner for eating out at a restaurant. Just don't overdo it.”
Related: 12 Powerful Ways to Transform Your Body at Any Age
What the Dietitian Thinksdietdivatara/Instagram
Collingwood’s final thoughts? “If you follow too strict of a diet you will likely lose a good proportion of muscle in the total weight lost,” she says. “If you want to lose mostly fat, slow down the weight loss and make it a sustainable lifestyle instead of a ‘diet’ you go on and off. You can definitely include restaurant food and other favorites as long as you watch total portions.”
💪🔥Body Booster: While you might lose weight fast on a strict diet, it will be harder to keep the weight off than if you lose weight via a less aggressive method that is less of a diet and more of a lifestyle shift. 
MSN Feed - Slideshow
        I Lost 35 Pounds in 4 Months by Doing These 6 Things
    

        Instagram.com/@conquering_cortisol_control
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

            
                Hydrate
            
            
        Instagram.com/@conquering_cortisol_control
Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

            
                Walk and Lift Weights
            
            
        Instagram.com/@conquering_cortisol_control
Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:
-- Develop strong bones
-- Manage your weight
-- Enhance your quality of life
-- Manage chronic conditions
-- Sharpen your thinking skills.

            
                Amp Up Your Protein Intake
            
            
        Instagram.com/@conquering_cortisol_control
Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

            
                No Processed Food or Sugar
            
            
        Instagram.com/@conquering_cortisol_control
When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food. 

            
                Walk Barefoot Outside
            
            
        Instagram.com/@conquering_cortisol_control
Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus. 

            
                Consume Gut-Healing Herbs
            
            
        Instagram.com/@conquering_cortisol_control
Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.
Nutrition & Diet
        Coach Lost 60 Pounds Eating These 5 Meals
    

        Coach Lost 60 Pounds Eating These 11 High Protein Meals
    

        Copyright kassie_beth_/Instagram
    
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

            
                High-Protein Berry Oatmeal
            
            
        
View this post on Instagram
A post shared by Kassie Magnusen | Weight Loss & Nutrition Coach (@kassie_beth_)
This breakfast dish is packed with 35g of protein.
Ingredients:
½ cup oats + ½ scoop vanilla protein powder
 ½ cup almond milk + ½ cup mixed berries
½ tbsp peanut butter + cinnamon.
Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says. 

            
                Grilled Chicken & Quinoa Bowl 
            
            
        ​Greek Chicken BowlShutterstockThis bowl of grilled chicken and grain offers 40g of protein.
Ingredients:
5 oz grilled chicken breast
½ cup cooked quinoa
1 cup roasted Brussels sprouts
1 tbsp olive oil + lemon juice.
Why it works: “Protein + fiber + healthy fats = no cravings,” she says. 

            
                Turkey Taco Bowl
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockNext is a Mexican-inspired dish made with ground turkey with 38g of protein.
Ingredients:
5 oz lean ground turkey (93/7)
½ cup cooked jasmine rice
¼ avocado + 2 tbsp salsa
¼ cup black beans + taco seasoning.
Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says. 

            
                Garlic Butter Shrimp & Sweet Potatoes 
            
            
        Shutterstock
Shrimp and potatoes are a satisfying combination with 35g of protein.
Ingredients:
5 oz shrimp, sautéed in 1 tbsp butter & garlic
½ cup roasted sweet potatoes
1 cup sautéed spinach.
Why it works: “Nutrient-dense, high in protein, and easy to make,” she says. 

            
                High-Protein Chocolate Yogurt Bowl 
            
            
        ShutterstockThis could be good as a breakfast or dessert, with 30g of protein
Ingredients:
¾ cup Greek yogurt (plain, 0%)
½ scoop chocolate protein powder
½ tbsp almond butter
1 tbsp granola.
Why it works: “Satisfies sweet cravings while keeping protein high,” she says. 

            
                Buffalo Chicken Wrap
            
            
        ​8. ChickenShutterstockIn another post she adds three lunch recipes for weight loss.
Ingredients:
-1 whole-grain wrap
- 4 oz shredded rotisserie chicken
-2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
- shredded lettuce, diced tomato, shredded carrot.
Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

            
                Greek Chicken Bowl
            
            
        ShutterstockIngredients:
4 oz cooked chicken breast
1/2 cup cooked quinoa
1/4 cup diced cucumber & tomato
2 tbsp tzatziki sauce
1 cup steamed broccoli (optional for extra veg).
Macros: 38g protein | 37g carbs | 10g fat | 495 calories.
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                Taco Bowl
            
            
        ​Burger BowlShutterstockIngredients:
4 oz lean ground turkey or beef browned, then add taco seasoning
1/2 cup cooked brown rice
1/4 cup black beans
1/4 cup corn
1/4 cup shredded reduced-fat cheese
2 tbsp salsa
1 tbsp light sour cream (optional).

            
                Garlic Butter Steak & Sweet Potato Skillet
Shutterstock
In another post, she shares more meals that will help you lose weight.
Ingredients:
• 1.5 lbs lean sirloin steak, cubed
• 2 large sweet potatoes, diced
• 1 tbsp olive oil
• 2 tbsp butter
• 3 cloves garlic, minced
• 1 tsp paprika
• ½ tsp salt & pepper.
Instructions:
1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.
2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.
3. Mix everything together and serve!
(40g protein, 420 cals per serving).

            
                Teriyaki Salmon & Rice 
            
            
        ShutterstockIngredients:
• 4 (4 oz) salmon fillets
• 2 cups cooked brown rice
• 2 cups steamed broccoli
• ¼ cup low-sodium teriyaki sauce
• 1 tbsp sesame seeds
• 1 tbsp olive oil
• Salt & pepper to taste.
Instructions:
1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min
2. While salmon cooks, steam broccoli and prepare rice
3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.
(35g protein, 400 cals per serving),

            
                Slow Cooker Salsa Chicken
​Slow Cooker Salsa ChickenShutterstockIngredients:
• 1.5 lbs boneless skinless chicken breasts
• 1 jar (16 oz) salsa
• 1 can (15 oz) black beans, drained
• 1 cup frozen corn
• 1 tsp cumin
• ½ tsp garlic powder
• 1 tsp salt
• 1 cup cooked jasmine rice (per serving).
Instructions:
1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours
2. Shred chicken with forks and mix everything together
3. Serve over jasmine rice or in tortillas for a family taco night
(38g protein, 410 cals per serving) And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        3 Tips to Boost Your Ozempic Results
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

            
                Understanding Weight Loss Injections
            
            
        Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.
According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Who Should Consider These Treatments?
            
            
        Shutterstock"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.
Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

            
                Making the Most of Your Treatment
            
            
        ​You Want It to Be Effective Without Side EffectsShutterstockDr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.
With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

            
                Tip 1: Eliminate All Sodas and Sugary Drinks
            
            
        ​2. Sugary DrinksShutterstockThe single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.
The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."
This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."
RELATED:20 Possible Ozempic Side Effects

            
                Tip 2: Prioritize Protein with Every Meal
            
            
        ​Teriyaki Salmon & RiceShutterstockWhen appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.
There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."
The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

            
                Tip 3: Incorporate Consistent Exercise
            
            
        Shutterstock
Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."
For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.
Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                The Long-Term Perspective
            
            
        6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstockThese medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Fitness & Workouts
        She Lost Over 20 Lbs with 7 Weight Lifting Tips
    

        ​Step Two: Increase Protein Intake
    

        Copyright fitbymahtab/Instagram
    
By Leah GrothMar 02, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes. 

            
                Sets: Quality > Quantity
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.
RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

            
                Reps: Go Heavy
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims. 

            
                Cardio: Time it Right
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

            
                Rest Time: Don’t Rush It
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says. 
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                Nutrition: Eat Near Maintenance
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says. 

            
                Progressive Overload
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says. 
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Start with Compound Movements
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Load More