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I Lost 45 Pounds With This Simple Meal Plan

It might be simple but it’s absolutely delicious!

FACT CHECKED BY Christopher Roback
Kim_kimfitfoodie
FACT CHECKED BY Christopher Roback

When it comes to weight loss programs, lots of people do well with eating the same thing again and again—one such person is TikTok influencer Kim (@kimfitfoodie). Kim lost a whopping 45 pounds by following a very specific menu for all her meals, and certain ingredients come up several times in her meal prep routine. So how healthy are those ingredients? It turns out Kim is onto a very effective weight loss program, thanks to nutrient-dense, satiating, and, very importantly—delicious—meals. Let’s have a look at Kim’s dinner menu breakdown.


Delicious Shrimp

@kimfitfoodie

IG: Kimfitfoodie šŸ¤šŸ¤ #sundayroutine #mealplanning #mealsthisweek #dinnermenu #weightlossmotivation #dinnerideas #healthymeals #healthymealideas #sundayreset

Kim utilizes shrimp in coconut shrimp bowls. ā€œRich in omega 3 fatty acids, an anti-inflammatory and longevity-promoting nutrient, shrimp is not only rich in vitamins and minerals, but is also a great source of protein which can add variety to a healthy diet,ā€ says Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness.

Sweet Potato Lover

Sweet,Potato,Shutterstock

Kim uses sweet potato as a side for her chicken dishes. ā€œSweet potato is most notable for its bright orange color caused by a nutrient called beta-carotene, which is also what makes the sweet potato healthy,ā€ Hadley says. ā€œBecause the colors in foods represent their nutrients, I recommend trying to eat at least one serving of every color daily, and sweet potatoes check that elusive orange box!ā€

Related: Alice Liveing Shows Off Her Booty in Weekend Poolside Snaps – Here’s How She Got It

Lots of Broccoli

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Kim adds broccoli as a nice low-starch green vegetable to go with her proteins. ā€œBroccoli is considered a nutritional powerhouse and ā€˜superfood’ because it is so high in nutrients like folate, manganese, potassium, and vitamins C and K,ā€ Hadley says. ā€œIt is also rich in sulforaphane, a nutrient that has shown promoting benefits for cancer prevention and metabolic health.ā€

Tuna Casserole

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Kim makes a mean tuna casserole, which sounds delicious and filling. ā€œAside from omega 3s and protein, one serving of tuna actually provides twice as much vitamin B12 that most people need on a daily basis which is important for overall health, regulation of your red blood cells, and quite literally producing energy,ā€ Hadley says.

Lots of Chicken!

Chicken hamburger. Sandwich with chicken burger, tomatoes, cheese and lettuce. Cheeseburger.Shutterstock

Chicken is Kim’s favorite protein, both grilled and as a chicken burger. ā€œOften thought to be the backbone of many healthy meal plans, chicken breast is a great source of lean protein that can be your blank canvas to soak up flavor in the kitchen all while helping you feel nourished and satisfied,ā€ Hadley says.

Related: 5 Ways to Suppress Your Appetite Without Taking Ozempic

Nice Work, Kim!

Kim_kimfitfoodie2kimfitfoodie/Instagram

Kim’s meal gets two thumbs up for being healthy, yummy, and including lots of essential nutrients. ā€œThis meal plan offers a good balance of slow digested carbs, protein, and healthy fats. You can also adjust to switch up the vegetables and starch for more variety as needed,ā€ says NJ-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies and creator of The Blood Sugar Fix. ā€œThis meal plan encourages an increased intake of fish, which can boost omega-3 fatty acids intake… a nutrient with anti-inflammatory properties that is also protective to heart health.ā€

šŸ’ŖšŸ”„Body Booster: Protein + vegetables + healthy fats = winning weight loss meal plan!

More For You

Denise Kirtley fiftyfitnessjourney
Coach Lost 50 Pounds at 50 by Eating These 6 High-Protein Meals
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āœ“Evidence-Based

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

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

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

Are you struggling to lose weight in your 50s? You may need to try a more flexible dietary approach. Denise Kirtley is a 54-year-old transformation coach who looks half her age after rehabbing her approach to diet and fitness shortly after turning 50. In a new social media post, she reveals the dietary changes she made that enabled her to get her fittest figure ever. ā€œI lost 50 pounds in my 50s and have kept it off for almost 4 years now. Here’s what I ate last year to maintain my weight loss,ā€ she writes in the post.

She Has ā€œCracked the Codeā€

Here’s the thing…I love food. I look forward to my meals. Over the past four and a half years, I feel like I have finally cracked the code on how to eat in a way that makes me feel satisfied while fueling my workouts so I can become stronger. And most importantly…without feeling deprived.

Her Meals Are Protein Focused

ā€œI have learned to make balanced meals that work for me. All of my meals have approximately 25g to 35g of protein plus a good amount of healthy carbs for energy and the right amount of fat to maintain my goals,ā€ she says.

Her Meals Are ā€œBalancedā€ and Even Include Processed Foods

ā€œWhenever I post my meals…there’s always a few that criticize any processed food, any sugar, anything that we are told are ā€˜bad’ foods. I have learned that for me, it’s really about balance. I don’t look at foods as good or bad,ā€ she says.

The ā€œAll Or Nothingā€ Mindset Backfires

ā€œAnd I have learned long ago that when I fall into a perfectionist, all or nothing mindset…it backfires.

As a former binger and emotional eater, that mindset doesn’t serve me,ā€ she continues.

She Aims for 80/20

ā€œSo, I aim for 80% of my diet to be whole natural foods…I eat lots of lean meats, fish, fruits, veggies and grains. I have developed a love for these foods as a result of loving how eating them makes me feel. But I also allow flexibility with 20% of my diet,ā€ she says.

She Even Eats Bread, Chocolate, Pasta, and Protein Bars

This ā€œincludes bread (gasp!). I love bread! And chocolate! (Bigger gasp!) I have had a bit of chocolate every day for the past 4.5 years! Every.Single.Day. And the occasional protein bar, bit of pasta, protein powder, veggie meats, etc, etc,ā€ she says. ā€œOn vacation or special occasions I have dessert! And even on a very rare occasion, a glass of champagne (few times per year)ā€

Flexible Eating Makes Her Diet Sustainable

ā€œMy working these more flexible foods into my macros has made this a really sustainable and enjoyable way of life for me. If you’re looking for someone that has given up absolutely everything processed or refined, that’s not me. I admire the people I see on here that say they only eat whole foods 100% of the time,ā€ she says.

Rigidity Doesn’t Work for Her

ā€œBut as a food lover and someone who struggled with weight ups and downs most of my adult life, it’s all about balance. I know that a life with rigidity around food choices and a future of only chicken and broccoli doesn’t work for me,ā€ she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Katie Dunlop Love Sweat Fitness
Copyright lovesweatfitness/Instagram

Standing in your kitchen, staring at all those meal prep containers, you might feel overwhelmed. The tiny portions, the time commitment, the expense – it can all seem like too much. Katie Dunlop once felt the same way, until she discovered a system that changed everything.

"When I first started my 45-pound weight loss journey, I felt like meal prepping was so unrealistic," Katie shares. "But I realized I was missing out because it makes it so much easier to stay on track with your goals." Now a certified personal trainer, Katie has maintained her weight loss by developing an efficient meal prep system that delivers 100 grams of protein daily while keeping preparation time under an hour.

A Simple Approach to Meal Prep Success

"One of the biggest misconceptions is that eating healthy or eating to lose weight has to be really restrictive," Katie explains. Her approach proves otherwise – preparing four protein-packed meals, including breakfast, lunch, dinner, and a snack, in just 56 minutes.

Essential Tools for Quick Prep

Before starting your meal prep journey, Katie recommends having these basics:

  • Portion-controlled containers (bento boxes or glass containers)
  • Mason jars for dressings and overnight oats
  • A dedicated sheet pan for cooking meat
  • Basic mixing bowls
  • Air fryer and Instant Pot (optional but time-saving).

Meal 1: High-Protein Breakfast Tacos

"These breakfast tacos alone give you 20 grams of protein, which is absolutely amazing for starting your day," Katie notes. Her recipe combines eggs and egg whites for balanced protein and healthy fats. "We're going to do eggs and egg whites, and this is gonna really help balance out so you're not getting too much fat per serving," she explains. She adds turkey sausage and sneaks in spinach for extra nutrients. The tacos can be made with either grain-free or corn tortillas, depending on your preferences. "You can obviously do anything with this, but it's just kind of the easiest way to make a bunch all at once," Katie shares.

Meal 2: Protein-Packed Loaded Caesar Salad

Katie's reinvented Caesar salad starts with perfectly cooked chicken breast. Her secret? "Non-fat Greek yogurt, which is super high in protein. It's going to help lock in a bunch of the moisture for our meal prep chicken," she reveals. The chicken is seasoned with an Italian blend and extra garlic, then baked at 450°F for about 20 minutes. For the dressing, Katie creates a protein-rich alternative: "This is truly the simplest caesar-style dressing you could make without all the fats, but still tasting rich and creamy." The dressing combines Greek yogurt, lemon, garlic, Worcestershire sauce, salt, and pepper. She adds chickpeas for additional protein and carrots for crunch instead of traditional croutons.

Meal 3: Quick High-Protein Stir-Fry

The dinner prep focuses on a flavorful ground beef stir-fry. "I'm using 85/15 lean ground beef, so I don't really need to add any oils because it's going to have them in there naturally," Katie explains. Her homemade sauce combines coconut oil, amino acids (or coconut aminos), toasted sesame oil, and sriracha. "I avoid buying teriyaki sauce because they're loaded with sugars," she notes. The rice is cooked in bone broth instead of water: "It's those little sneaky ways you can get in more protein. It's going to add a little bit of calories, but honestly who cares - you're getting good healthy protein, all the nutrients and minerals."

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

Meal 4: Chocolate Chunk Overnight Oats

"What I like about doing overnight oats is you can make it hot or cold," Katie shares. Her protein-rich snack combines oats with chocolate protein powder and almond milk. "You could do chia seeds as well if you'd prefer those," she suggests. For added flavor and nutrients, she tops each portion with banana and peanut butter. "These are actually like a really good size and you're still gonna get a decent amount of protein in them," she explains. The recipe provides about 20 grams of protein per serving.

Time-Saving Strategies

Katie's efficient approach includes:

  • Starting with the longest-cooking items first
  • Using multiple cooking methods simultaneously
  • Preparing sauces while other items cook
  • Immediate portioning into containers.

Storage Tips for Success

"I like dressing them later, not ahead of time," Katie advises about salads. She recommends storing dressings and sauces separately in small mason jars, adding them just before eating to maintain freshness. For the breakfast tacos, she recommends thinking of them like street tacos - smaller portions that are satisfying and protein-rich. With salads, she suggests: "You can go wild obviously with as much greens if you're like I need to pack it in." For the stir-fry, she recommends about a half cup of rice per container, adding the sauce just before eating.

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

Making Healthy Sustainable

Through her journey of losing 45 pounds and keeping it off, Katie has proven that meal prep doesn't have to be overwhelming. "Through my own weight loss journey, I lost 45 pounds, I've kept it off, I like transformed my life," she shares. Her system demonstrates that with the right approach, anyone can prepare a week of protein-rich, weight-loss-friendly meals in under an hour.

Ready to transform your meal prep routine? With these four protein-packed meals and smart prep strategies, you can prepare a full week of healthy eating in under 60 minutes, making weight loss both achievable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Martin Balcaitis
Copyright Martin Balcaitis

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

The Workout Strategy

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Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

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Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

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Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

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For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

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His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
āœ“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

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. ā€œWhat 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,ā€ she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. ā€œI 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,ā€ she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. ā€œI 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,ā€ she says. ā€œAnd 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.ā€

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 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? ā€œStart going to the gym,ā€ Blake suggests. ā€œDo 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.ā€

He Also Avoided ā€œLiquid Caloriesā€

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ā€œNumber two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,ā€ Blake continued. ā€œThese are scientifically proven to be the easiest calories to cut out.ā€

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. ā€œThe 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.ā€

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

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And, for accountability purposes, ā€œtake progress pictures,ā€ he said. ā€œIt is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.ā€

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing ā€œdifferent goals in fitness and productivity,ā€ revealed in a viral video how he lost 10 pounds in 50 days.

ā€œI 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?ā€ he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of ā€œpaying careful attentionā€ to nutrition.

ā€œThe 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,ā€ he says

He Also Cut Snacks

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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. ā€œI was severely underestimating how many calories were in those snacks because I was having those four times a week,ā€ he says, pointing out ā€œthat'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.ā€

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying 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. ā€œLosing 10 to 15 pounds of water weight is easier than you think it is,ā€ she says in the clip. Melissa maintains that dropping the weight is simple. ā€œThe easiest way to lose water weight, okay, listen up, is by switching up your diet,ā€ she maintains. ā€œWater retention happens when we're consuming too much sodium in our diet,ā€ she continues. ā€œTherefore, 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.ā€

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going šŸ‘šŸ» here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september šŸ¤ #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 ā€œget your steps in,ā€ but ā€œincrease your steps every single day,ā€ she suggests. ā€œTry to get a little bit better.ā€ 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

@jennaevelynnn

How 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 ā€œ15 to 20 pounds in two to three monthsā€ after ā€œgaining the freshman 15ā€ 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. ā€œIt was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,ā€ 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 Fasting

Isis 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 ā€œOMAD,ā€ she reveals, which stands for ā€œone meal a day. ā€œThe Lightly intermittent fasting app helps to keep everything on track,ā€ 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, ā€œdinner,ā€ 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

@nourrtann

the 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. ā€œOne 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,ā€ she continues. ā€œAnd also, please remember that eating healthy and eating to lose weight are completely different things.ā€

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

ā€œIn 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,ā€ Nour continues. ā€œYou'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,ā€ she says. Another example? ā€œInstead of having a whole serving of pasta, you would split it in half and then have zoodles,ā€ she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. ā€œYou'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,ā€ 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

@brianafarnsworthx

Replying 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. ā€œPeople literally don't believe me when I tell them that I changed my body from this to this just by walking alone,ā€ she says in the clip. Her key to losing weight with walking is doing interval training on an incline. ā€œSo 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,ā€ 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 Intake

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Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, ā€œeat more fiber,ā€ 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,ā€ 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. ā€œFats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,ā€ she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

And, by Cutting Out Added Sugar

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ā€œNow, the only thing that I drank, water, tea, and coffee,ā€ she continued. However she avoided buying calorie-heavy sweeteners. ā€œOkay, 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,ā€ she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ā¤ļø #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, ā€œand 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,ā€ she says, noting ā€œthat'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.ā€

Now, she chooses from two lower calorie alternatives, the apple pecan salad ā€œbecause it's so filling,ā€ she says. ā€œYou get a high volume of food for about 550 calories.ā€ Her other option is a six piece nugget and a small fry paired with a medium light lemonade. ā€œAnd you can get that meal for 545 calories,ā€ she says. ā€œIt's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,ā€ she points out. Read about more of her swaps here.

Losing weight and achieving your fitness goals can seem daunting, but with the right approach, it's entirely possible. Denise Hamdam, a fitness enthusiast who successfully lost 30 pounds and completed a body recomposition, shares her weight loss journey and the key strategies that helped her transform her physique in a new TikTok video. From calculating macros to following a high-protein diet and implementing an effective workout routine, Denise's experience offers valuable insights for anyone looking to embark on their own fitness journey. Let's dive into the methods she used to achieve her impressive results.


I Started by Calculating My Macros

@denisehamdan

Replying to @Alex E. • ive had lots of people ask me nuitrional questions so I hope this clears it up!! •The Macro Calculator link is belowā¬‡ļø https://www.katyhearnfit.com/macro-calculator #fyp #highprotein #highprotiendiet #macros #macrocalculator #diet #highprotiendiet

"The first thing I did when I realized that I wanted to change the way I look was I used a macro calculator, and for those who don't know what a macro calculator is, it's basically when you just put your weight, height, activity level and gender into this calculator and it gives you an amount of calories and protein to eat to get the body you're looking for," Denise says in the video.

I Tracked My Calories

"The next thing I did on my weight loss journey was to track calories. A lot of people might find this controversial and say that you should eat intuitively, which basically means just eating depending on what your body needs. However, as a beginner or someone who wants to ensure that they see results, I do recommend tracking calories just because it makes us very aware of the things we consume daily that may not be the best for us," Denise says in the video.

I Focused on Single-Ingredient, High-Protein Foods

"After I got the eating right and I figured out what I needed to eat every day to get the body that I wanted, I had to develop a nutritional plan. It consisted of a single ingredient: high protein and low calories. Often, what I mean by single ingredient high protein options is that I do not mean a Quest protein bar. I do not mean a Fairlife protein shake. I mean eggs, Turkey, chicken, just single ingredient things that contain a higher amount of protein with a lower calorie," she says.

I Created a Workout Plan

"Next, the very important thing I did on my weight loss journey was construct a workout plan that had me in the gym five to six days a week. A workout split consisted of cardio and abs twice a week, eggs and glues twice a week, upper body one day and a free cardio day, and then a rest day," Denise says.

I Used Progressive Overloading

"What do I mean by progressively overloading? Good question. That means when you are over time, increasing the weights on the workouts that you're doing. So, let's say I'm doing bicep curls, and I start at age 15. Let's say I'm a month in, and I'm like, oh my God, this kind of feeling a little light. Then I move to 17.5 for another month. Now, I am moving into my twenties. You're progressively getting heavier, and that causes your muscles to grow," she says.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

I Followed the 80/20 Rule

"Lastly, a big thing that helped me on my weight loss journey is following the 80/20 rule. What is the 80/20 rule? That's another really good question. The 80/20 rule is a nutritional thing, and it's basically the concept that 80% of the time, you are eating foods that are high protein, low calorie, healthy, and will help you achieve your goals, and 20% of the time, you're eating whatever … you want," Denise says in the video.

I Aimed for a Calorie Deficit with High Protein

"So in the video, it says to eat plenty of protein, but overall eat less food, and with that, it just means to be in a calorie deficit and within that deficit eating a lot of protein. The tricky part is knowing how much protein to eat every day," she says.

Here's What I Eat in a Day

"To start my day, I had my skinny iced caramel macchiato from Starbucks. When I got home later, I made a yogurt bowl and a Turkey bacon sandwich…. Later in the day, I made a Turkey wrap using the Chitter Joe's Buttermilk Ranch dressing, and it's literally my new favorite thing," Denise says in another video.

"After that, I took my creatine, and I take two tablets twice a day. Later, I had the Core Power chocolate shake. I've never had it before, but it's low-key my new favorite flavor. For dinner, I had the beef and broccoli stir fry from Trader Joe's. The sauce that came with it was kind of fattening, so I used the teriyaki sauce from PF Chang's instead. And finally, for dessert, I had some ice cream and a fiber bar. I ended my day with around 1,700 calories and 123 grams of protein," Denise says.

RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Another Day of High-Protein Eating

"I was super busy today and did not have a lot of time to make breakfast, so I quickly made some protein iced coffee and topped it off with some cold foam. For the actual food, I made two eggs and some turkey sausages. For lunch, I decided to make a tuna salad sandwich. I don't know about y'all, but I do not let the texture of plain tuna by itself, so I decided to chop up some celery to make it more crunchy. It actually ended up being super good, though, and I added some light mayo as well. With that, I had a Greek yogurt bowl, some granola, and honey," Denise says.

"For a pre-workout snack. I had some of my favorite Himalaya popcorn because I've been so obsessed with this stuff to feel my workout. I had an oxy-shredded energy drink, and I've never tried this stuff before, but I literally had the best workout ever because of it. For a post-workout snack, I had a chocolate Fairlife shake. And finally, for dinner, I decided to make some protein spaghetti because I was trying to search for a protein spaghetti recipe and literally found nothing, so I made it myself. And lastly, for dessert, I had some Halo Top because I could not end the day without a sweet treat," she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Mei Notes For Wellness
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āœ“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 stubborn belly fat can feel like an endless battle. You try cutting calories, exhausting yourself with workouts, and still that midsection won't budge. Health coachMei knows this frustration firsthand. After years of trial and error, she developed what she calls the "belly fat breakthrough pyramid" – a step-by-step approach that addresses the real causes of stubborn weight. Follow these nine proven steps to finally see results without extreme diets or grueling exercise routines.

Step 1: Boost Your Fiber Intake

Fiber is your most powerful ally against the blood sugar spikes that lead to fat storage. When you eat high-carb foods without fiber, your insulin levels surge and your body immediately stores that excess as belly fat.

"When you eat something high in carbohydrates without fiber, like fries, your blood sugar spikes and your body stores that excess as belly fat," Mei explains in her post. "But if you eat something like carrots full of fiber, it slows down the absorption and keeps your fat storage hormone insulin low."

Make this practical by swapping refined carbs for fiber-rich alternatives whenever possible—choose whole fruits instead of juice, beans instead of white rice, and vegetables with every meal.

Step 2: Swap Bad Fats for Good Ones

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

The type of fat you consume directly impacts whether your body stores or burns fat, particularly around your midsection.

"Inflammatory fats like canola, corn, soybean, sunflower oil are hidden in many packaged foods and they are like toxins," Mei warns. "And guess where your body stores the toxins? Right in your belly fat."

Replace these problematic oils with healthier alternatives like extra virgin olive oil, avocado oil, coconut oil, or ghee in your cooking and food preparation for better metabolic health.

Step 3: Time Your Meals Strategically

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When you eat matters almost as much as what you eat. By condensing your eating window, you can keep insulin levels lower throughout the day and enhance your body's natural fat-burning capabilities.

"You don't have to go extreme, just stay consistent," Mei advises. "If you are new to fasting, take it slow. Gradually expand your fasting window."

Start with a 12-hour overnight fast (e.g., 8 PM to 8 AM) and slowly work your way up as your body adjusts. Mei also recommends being careful with your first meal: "Be mindful when you break your fast, avoid sugary or processed meals to keep your hormones in balance."

Step 4: Upgrade Your Carbohydrate Choices

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Once you've mastered the first three steps, it's time to refine your carbohydrate intake. This doesn't mean eliminating carbs completely, just choosing better sources that work with your metabolism rather than against it.

"Swap out bread, swap out cookies for complex carbohydrates," Mei suggests. "Things like sweet potatoes, lentils, beans. And if you want to go lower, focus on berries, green apples. This keeps your blood sugar stable."

These carbohydrate sources provide sustainable energy without the dramatic blood sugar fluctuations that contribute to belly fat storage.

Step 5: Make Protein Your Priority

Fresh salmon with spices​SalmonShutterstock

Protein is the foundation of a lean physique because it supports muscle growth, and muscle tissue continuously burns calories even when you're completely at rest.

"Protein builds muscle and muscles burn more fat even when you rest," Mei emphasizes. "More muscles means high metabolism. Simple."

Include quality protein sources with every meal—eggs, lean meats, fish, legumes, or plant-based options like tempeh or tofu all help support muscle maintenance and growth.

Step 6: Eliminate Hidden Fat-Promoting Toxins

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstock

Many people don't realize that certain environmental factors can directly interfere with weight management by disrupting hormone balance.

"Watch out for hidden toxins called obesogens," Mei cautions. "They hide in plastic, pesticides, and even personal care products. These toxins encourage fat storage, especially around your belly."

Make easy swaps like avoiding plastic food containers, buying organic when possible, and washing your produce thoroughly to minimize exposure to these fat-promoting compounds.

Step 7: Move to Manage Stress Hormones

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.​Chronic StressShutterstock

Stress hormones like cortisol direct fat specifically to your abdominal area, creating that stubborn belly pouch that's so resistant to traditional weight loss methods.

"Cortisol, your stress hormones, sends fat straight away to your belly when you're overwhelmed," Mei explains. "So you know what helps? Walk it off. Even 10 minutes walks after meals can do wonders."

She recommends simple movement breaks throughout your day: "Whenever stress hits you, get up and move. A simple walk around your house or office can lower cortisol and prevent it from turning into belly fat."

Step 8: Build Metabolically Active Muscle

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

While cardio has its place, strength training creates long-lasting metabolic benefits that transform your body's fat-burning potential 24 hours a day.

"Lifting weights or bodyweight exercise build lean muscles, making you more efficient at burning fat all day long," Mei points out to those who focus too much on the scale.

Even just two 30-minute strength sessions per week can make a significant difference in your body composition and metabolic rate.

Step 9: Practice Mindfulness for Hormonal Balance

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.​Remember:Shutterstock

The mind-body connection plays a crucial role in weight management, particularly when it comes to stress-related belly fat.

"Practice mindfulness to calm your cortisol," Mei advises. "Breath work, meditation, yoga or even just saying no to things that overwhelm you. These simple tools help manage your stress and keep belly fat in check."

Taking even five minutes daily for focused breathing can trigger your body's relaxation response and help prevent stress-induced fat storage.

Remember, sustainable weight loss isn't about obsessive restriction. "It is not about obsessing over what to cut out of your diet," Mei reminds her clients. "It is about listening to your body, feel it with the right foods, feel the difference in your energy and appreciate how body responds with nourishments."

She always ends her coaching sessions with a reminder about gratitude: "Let's not forget my favorite vitamin G, gratitude. Every meal, every movement, give thanks to your body. When you appreciate the journeys, the results follows naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nissa Graun nissagraun Nissa_Graun
Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes
Copyright nissagraun/Instagram
āœ“Evidence-Based

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

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

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

Have you ever worked tirelessly on your fitness goals only to feel defeated when the scale doesn't budge? Nissa Graun transformed her body and her life by losing 50 pounds when she shifted from years of yo-yo dieting to a high-protein, strength-focused approach. "Have you ever seen a before-and-after photo where someone looks completely different but swears she weighs the same?" Nissa asks in her post. "I mean, she's got to be a skinny little liar, right? Because there is no way this person weighs the same as that one." Nissa discovered that transformations happen when you stop obsessing over the scale and start recognizing the signs of true body recomposition – losing fat while building muscle. Here are the five key indicators that helped Nissa realize she was on the right track, even when the scale refused to cooperate.

Why the Scale Lies to You

Before diving into the signs, it's important to understand why the scale can be so misleading. "When you look at this pile of socks compared to this shoe that a yeti apparently left in my house, which one do you think weighs more?" Nissa explains. "Since the sock pile takes up three times the space, that would lead most people to pick the socks. But once we weigh the socks and compare it to the yeti's shoe, we can see they both weigh exactly the same." This powerful visual demonstrates how fat takes up more space in your body while weighing the same as compact, dense muscle. Your body composition changes significantly even when your weight doesn't – that's why tracking scale weight alone is a recipe for frustration.

Sign #1: Your Clothes Fit Differently

The first unmistakable sign you're burning fat and building muscle is how your clothes fit. "Gaining muscle while losing fat is a lot like wearing this puffy coat versus the sleek jacket you throw on once all the snow melts," Nissa explains. "Even though you weigh the same whether you're all buttoned up or if you're flaunting what you've got in this sleeker jacket, you look like a completely different person." Pay attention when jeans button more easily, shirts feel looser around the waist, or sleeves fit more snugly around developing arm muscles. "Quit being such a Debbie Downer and realize these are the exact changes you want," Nissa advises. "Even if your scale doesn't move an ounce, these small changes are all big signs of a fat loss plan that's working."

Sign #2: Your Measurements Are Changing

Taking regular body measurements reveals fat loss that the scale might miss. "Even if you only lose an inch around your waist, that loss is pure body fat making one inch excellent progress," says Nissa. While a pound of fat and a pound of muscle weigh the same, they occupy vastly different amounts of space in your body. "Once you understand that you're getting rid of this fluffy fat that takes up way more space like this pile of socks, while adding lean muscle that weighs the same, but takes up less space like the yeti's shoe, then you'll finally realize that beast on the bathroom floor not moving isn't necessarily a bad thing." Focus on tracking your waist, hips, thighs, and arms monthly – even small changes represent significant fat loss progress.

Sign #3: You're Getting Stronger

Improved performance during workouts is a clear indicator that you're building muscle while burning fat. "As long as you keep getting stronger week after week, that's a sign that you're getting rid of unwanted fat while building muscle, even if your scale never moves," Nissa points out. When you can lift heavier weights, perform more repetitions, or notice improved endurance, your body is responding positively to your training. "Even though putting more effort into strength training isn't as comfortable as the low-calorie plans you've relied on so far, adding a few reps or lifting a little heavier each week means you're building muscle," she explains. This increased strength directly correlates with beneficial body composition changes, regardless of what the scale says.

Sign #4: Muscle Definition Is Emerging

As the layer of fat covering your muscles diminishes, you'll start to notice more definition in your body. "Once you start peeling off the layers of fat while sticking to your strength training plan, that's when you'll notice small bits of muscle definition poking through," says Nissa. "The longer you continue training in a moderate calorie deficit, the more definition you start to see, which is another great sign that you're losing fat while building muscle." This emerging muscle tone indicates you're successfully losing fat while maintaining or gaining lean muscle. Look for subtle changes like more visible shoulder definition, the beginning of arm muscle separation, or slight abdominal definition – these visual cues confirm your body composition is improving.

Sign #5: Your Body Fat Percentage Is Decreasing

While regular scales only measure total weight, tracking your body fat percentage provides crucial information about your changing body composition. "When you step onto a body fat scale, not only does your weight pop up, but it also sends your body fat percentage to an app," Nissa explains. "Even if my scale pops up with the same weight average of 160 pounds for the next two weeks, if my body fat percent moves from 26 to 25 percent during that time, that shows I got leaner by 1.6 pounds, even though my scale didn't move an ounce." Though not perfectly accurate, these measurements help track meaningful trends over time. "While these scales only come with an 89% accuracy rating, having 89% accuracy is better than starting from scratch every few weeks when you have nothing else to go on besides your weight," she adds.

How to Track Your Progress Beyond the Scale

Monthly progress photos in the same outfit reveal changes you might miss day-to-day. "It's a good idea to take monthly progress photos in the same outfit every month to look for small changes," advises Nissa. "When you do this, be sure to use tight-fitting clothing like a sports bra and leggings so you can see the changes." Compare photos side by side to spot subtle differences in your physique that signal fat loss and muscle gain. These visual records provide powerful motivation when the scale isn't cooperating.

Your Changing Hunger Patterns

Your body's hunger signals can provide clues about your fat loss and muscle building progress. "I know I'm burning fat when I feel at least a little bit of hunger before bed," says Nissa. When you're building muscle through strength training, your body requires more calories to maintain that tissue. "Muscle is a metabolically expensive tissue, which means your body requires more calories to keep it around," she explains. "In fact, lifting heavy to build more muscle is exactly how I get away with eating between 2,000 to 2,400 calories a day, even while leaning out. Whereas with previous diets, I'd be lucky to maintain my weight on 1,500 calories a day." Just remember that extreme hunger is counterproductive: "The trick to not losing muscle while burning fat is to never go to bed feeling ravenously hungry, especially since that kind of hunger will disrupt your sleep."

Patience Is Your Most Powerful Tool

Body recomposition—losing fat while gaining muscle—takes time and consistent effort. "Body recomp is when you slowly build lean muscle while losing fat at the same time," Nissa explains. "While the changes that come with body recomp are nothing short of spectacular, relying solely on the scale for results will make you want to pull out every last hair out of your head." When you first start strength training, your scale might even go up temporarily due to water retention and muscle inflammation. "Whenever you add strength training to your fat loss routine, your muscles store more glycogen, which is energy for your muscles. But this also means you're storing extra water weight, at least in the short term," says Nissa. Trust the process and focus on the five key indicators of progress rather than daily scale fluctuations.

Conclusion

Nissa's 50-pound transformation came when she stopped obsessing over the scale and started recognizing the true signs of fat loss and muscle gain. "When you have patience throughout all of the scale fluctuations those first few weeks, that's when things get good. Because as long as you trust the process, you'll start gaining muscle while losing fat," Nissa encourages. "Slow and steady is the exact path I followed to reach my 50-pound weight loss goal. And it's finally easy to maintain a healthy weight since this is the same plan that allows me to eat more, while exercising less, all while living in a body I love." By tracking the five key indicators – clothing fit, measurements, strength gains, muscle definition, and body fat percentage – you'll build a stronger, leaner body that's sustainable for the long term, regardless of what the scale says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mayra Wendolyne LowCarbLove Low Carb Love
​Flavoring Without Compromise
Copyright Low Carb Love/YouTube
āœ“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.

Finding satisfying snacks that don't sabotage your weight loss journey can feel impossible. For Mayra Wendolyne from Low Carb Love, discovering the right snacking strategy was crucial to her transformation. "I've lost over a hundred pounds and I've been maintaining my weight for over 15 years," Mayra shares in her popular wellness videos. Her approach focuses on protein-rich, low-carb options that keep hunger at bay while nourishing the body. These seven snacks could be your secret weapon for staying on track without feeling deprived.

1. Tuna "Sushi Bowl"

When Mayra needs something substantial between meals, she creates a quick tuna "California roll" in a bowl. "I always think about how this snack is going to nourish my body," she explains in her post. Her simple recipe combines canned tuna with light mayo, sriracha, salt and pepper, served alongside seaweed sheets and gut-friendly kimchi. This protein powerhouse comes in under 200 calories while providing real satisfaction. "This entire plate is less than 200 calories versus having like a little mini protein bar that you're still going to feel hungry," Mayra points out.

2. Clean-Ingredient Chips and Dips

Los Angeles, California, United States - 08-09-2019: A view of several containers of Bitchin' Sauce on display at a local big box grocery store.

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Mayra hasn't given up chips completely—she's just selective about ingredients. "Chips are usually made with horrible oils," she warns, explaining that seed oils like soybean and canola can cause inflammation. She recommends Siete chips made with avocado oil instead. For maximum satiety, Mayra pairs them with healthy-fat dips: "When I eat these together, it actually just makes me feel nice and satiated for about a couple hours because of the fats." Her favorites include almond-based "Bitchin' Sauce" and fresh salsa.

3. Mini Protein-Focused Charcuterie

Charcuterie assortment, olives and gherkins on plate on wooden background

Shutterstock

For an elegant yet filling snack option, Mayra creates mini charcuterie boards centered around protein. "When I do a charcuterie board, I'm thinking protein fats, because that's what's going to keep me full the longest," she explains. Her boards feature beef sticks (8g protein), mixed nuts (6g protein), olives (healthy fats), and occasionally a small piece of chocolate for sweetness. This combination keeps her satisfied for hours while feeling indulgent enough for entertaining. "This is literally everything in life right here, one little board," she enthuses.

4. Stuffed JalapeƱo Protein Bites

Sliced jalapeno pepper in wooden bowl isolated on white background. Green chili pepper​JalapeƱo Cheddar Pork RindsShutterstock

Mayra's creative jalapeƱo snack delivers protein with complex flavors. She removes the seeds and veins (to reduce heat if desired), then stuffs them with chicken or deli meat. "Avocado is always my go-to because they are super healthy and they give a creaminess to any dish," she adds, using it as a healthier alternative to mayo. A drizzle of clean-ingredient sauce like buffalo ranch completes this satisfying bite. "You get the crunch from the jalapeƱo, you get the protein so you have that substance, and then the creaminess from the avocado," she explains.

5. Clean-Ingredient Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shot​Air-Popped PopcornShutterstock

For movie nights, Mayra reaches for healthier popcorn options. "I've always been a huge popcorn fan," she admits, choosing Lesser Evil popcorn made with coconut oil rather than inflammatory seed oils. Each bag contains just 50 calories and 5 carbs. "I will at least have two of these for sure," she says honestly, showing that portion control with quality ingredients is her approach to treats. Unlike many snack foods, these options are made without the problematic oils she avoids.

6. Quality Chocolate Treats

Los Angeles, California, United States - 02-01-2023: A view of several packages of Hu Kitchen chocolate bars, on display at a local grocery store.

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Even while maintaining her 100+ pound weight loss, Mayra includes occasional chocolate. She's particular about ingredients, choosing brands like Hu that use minimal, clean components. "Six ingredients to make a whole chocolate bar. That is right up my alley," she shares with enthusiasm. She especially enjoys their chocolate-covered cashews, which provide the sweetness she craves along with some healthy fats and protein from the nuts—making them more satisfying than plain chocolate alone.

7. The Gut Health Connection

Woman, nature fitness or hands on stomach in diet wellness, body healthcare or abs muscle growth in workout training or sunrise exercise. Zoom, sports athlete or person, belly digestion or strong gut​Other Health TipsShutterstock

Mayra emphasizes the importance of gut health in her snacking choices. "70% of our immune system lives in our gut," she explains, making it central to her food selections. She's particularly careful about inflammatory oils that can disrupt gut function. "If you are having issues all over, you know, just with different, whether it's inflammation or bloating, like you really need to focus on your gut." This awareness leads her to include gut-friendly options like kimchi in her snacks and to avoid problematic seed oils in packaged foods. Her careful attention to these details has supported her long-term health beyond just weight management.

8. Texture and Satisfaction Factor

Beyond nutritional content, Mayra considers the sensory experience of her snacks. "I'm like a texture girl as well," she admits when describing her jalapeƱo snacks. She deliberately combines different textures—crunchy vegetables, creamy avocado, protein-rich meats—to create satisfying experiences. "You get the crunch from the jalapeƱo, you get the protein so you have that substance, and then the creaminess from the avocado, plus that little sauce on top, just takes it over the top." This attention to texture helps her snacks feel more substantial and satisfying despite their modest calorie counts.

The Protein-Fat Pairing Strategy

Mayra's overarching snacking philosophy ties all these options together. "I always think protein and healthy fats because that's what's going to keep me full the longest," she emphasizes throughout her recommendations. Whether creating a substantial tuna plate or a simple jalapeƱo bite, she focuses on how foods make her feel rather than just counting calories. "How do I feel when I'm eating? How can I feel satiated?" This mindfulness approach has been key to her sustainable 15-year success at maintaining her weight loss.

10. Sharing Healthy Habits

Rather than keeping her healthy habits to herself, Mayra extends them to her loved ones. "I like to serve the people that I love and the people that I care for healthy, clean foods as well," she shares. This community-minded approach helps reinforce her own choices while positively influencing those around her. "I just feel kind of guilty to be honest with you," she admits about serving unhealthy options to friends and family. By making her snack philosophy a shared experience, she's created a supportive environment for maintaining her impressive weight loss.

11. No Diets, Just Smart Snacking

Mayra's protein-packed snacking strategy proves that weight maintenance doesn't require deprivation. "These are pretty much the snacks that I have made that I have snacked on over the years, all the way up until now, that have helped me not only lose the weight, but also maintain it for the past 15 years," she concludes. By focusing on protein, healthy fats, and clean ingredients, she's created a sustainable approach that could work for anyone seeking better health without sacrificing satisfaction.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.