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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.

Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

Plus, everything you need to know about the concept.

Leah Groth
By Leah GrothNov 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Copyright kellynicolefit/Instagram
Leah Groth
By Leah GrothNov 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Are you curious about reverse dieting? Kelly Nicole is a reverse dieting coach who has helped over 4,200 women achieve their fat loss goals. In a new social media post she reveals her top 5 reverse dieting hacks. “Five reverse dieting tips you need to know to maintain fat loss results,” she writes in an Instagram video. “Gaining body fat back after your cut? These five tips will help you reverse diet and maintain your results properly,” she adds in the caption. Also, here is everything else you need to know about the concept.

1. Weigh Yourself Daily

Number one, weigh yourself daily, Kelly encourages. “If you only weigh yourself one time a week, you're not getting the full picture of your body's responsiveness. The more data, the better,” she says in the clip.

2. Don’t Follow a Formula

Next, be careful with your calculations. “Number two, don't follow a formula like adding in 50 to 100 calories every week,” she says. “When increasing your calories, increasing with a formula can lead to unnecessary fat gain because you're increasing calories too early.”

3. Understand the Purpose of Your Reverse Diet

Also, intentions matter. “Number three, decide the purpose of your reverse diet,” she says. “Do you want to reverse your diet to a surplus, or do you simply want to reverse your diet to maintain your fat loss results? The answer to that question will determine how far you'll take your reverse diet.”

4. Don’t Reverse to a Goal Intake

“Number four, don't reverse to a goal intake,” she says. “While you may want to maintain your weight at 2,400 calories, that doesn't mean that you can. Your new maintenance should be based on your weight trend, your progress pictures, and your biofeedback,” she says.

5. Be Adherent

“⁣⁣⁣And last but definitely not least, actually be adherent,” she suggests. “Yes, calories are going up in a reverse diet, and you can eat more, but it's not a free-for-all. The more adherent you are during the reverse site, the better your results will be,” she says.

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

What Is Reverse Dieting?

Reverse dieting is a strategy that many people use after a regular diet. “A reverse diet is when you slowly increase your calorie intake after a period of reduced calories or dieting,” Registered dietitian Natalie Romito, RD, LD, tells Cleveland Clinic. “It’s a way to reach a point where you’re eating to maintain your weight loss.”

Here Is What It Can’t Do

“A reverse diet isn’t a fad or gimmick,” she continues. “It’s a strategy for adding calories after restricting or dieting to avoid unwanted weight gain.” There are two things that it can’t help with, however. The first is speeding up metabolism, and the second is muscle maintenance. “Some people claim that reverse dieting helps maintain muscle. But the way you were eating before the reverse diet affects muscle maintenance more than the reverse diet does,” she says.

How to Reverse Diet

Romito explains that to reverse diet, you need to track your calorie intake and weight while adding a few calories a week at a time. For example, if you were eating 1,500 calories a day for weight loss, here’s how the reverse diet would work: The first week, you would eat 1,600 calories and track your weight. If you are still losing weight, increase calories to 1,700 for the next week. If you are still losing weight, increase it to 1,800 the next week. “Once you get to a daily calorie intake where you’re not losing or gaining weight, your reverse diet is done. You now know how many calories to eat daily to maintain your current weight,” the Cleveland Clinic writes. “Adding 50 to 150 calories at a time is a good range,” Romito says.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

You Can Adjust It

You can also spend two weeks instead of one week on each new calorie amount. “This can be especially helpful if your day-to-day weight tends to fluctuate a lot. The longer period will make it easier to see if your weight is going up, going down, or staying steady,” they write. Romito adds that after reverse dieting, you’ll usually add 200 to 500 calories. However, it’s important to keep eating healthy, whole foods.

Reverse Dieting Is Safe

Reverse dieting is safe. “The diet you follow before the reverse diet is more likely to be a concern,” says Romito. “A concerning diet would be any extremely restrictive way of eating that causes you to lose muscle or any diet that’s too extreme to sustain.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight loss

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Fitness & Workouts

Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

Kelly_Nicole_kellynicolefit9
Copyright kellynicolefit/Instagram
Leah Groth
By Leah GrothNov 18, 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:
✓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 curious about reverse dieting? Kelly Nicole is a reverse dieting coach who has helped over 4,200 women achieve their fat loss goals. In a new social media post she reveals her top 5 reverse dieting hacks. “Five reverse dieting tips you need to know to maintain fat loss results,” she writes in an Instagram video. “Gaining body fat back after your cut? These five tips will help you reverse diet and maintain your results properly,” she adds in the caption. Also, here is everything else you need to know about the concept.

1. Weigh Yourself Daily

Number one, weigh yourself daily, Kelly encourages. “If you only weigh yourself one time a week, you're not getting the full picture of your body's responsiveness. The more data, the better,” she says in the clip.

2. Don’t Follow a Formula

Next, be careful with your calculations. “Number two, don't follow a formula like adding in 50 to 100 calories every week,” she says. “When increasing your calories, increasing with a formula can lead to unnecessary fat gain because you're increasing calories too early.”

3. Understand the Purpose of Your Reverse Diet

Also, intentions matter. “Number three, decide the purpose of your reverse diet,” she says. “Do you want to reverse your diet to a surplus, or do you simply want to reverse your diet to maintain your fat loss results? The answer to that question will determine how far you'll take your reverse diet.”

4. Don’t Reverse to a Goal Intake

“Number four, don't reverse to a goal intake,” she says. “While you may want to maintain your weight at 2,400 calories, that doesn't mean that you can. Your new maintenance should be based on your weight trend, your progress pictures, and your biofeedback,” she says.

5. Be Adherent

“⁣⁣⁣And last but definitely not least, actually be adherent,” she suggests. “Yes, calories are going up in a reverse diet, and you can eat more, but it's not a free-for-all. The more adherent you are during the reverse site, the better your results will be,” she says.

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

What Is Reverse Dieting?

Reverse dieting is a strategy that many people use after a regular diet. “A reverse diet is when you slowly increase your calorie intake after a period of reduced calories or dieting,” Registered dietitian Natalie Romito, RD, LD, tells Cleveland Clinic. “It’s a way to reach a point where you’re eating to maintain your weight loss.”

Here Is What It Can’t Do

“A reverse diet isn’t a fad or gimmick,” she continues. “It’s a strategy for adding calories after restricting or dieting to avoid unwanted weight gain.” There are two things that it can’t help with, however. The first is speeding up metabolism, and the second is muscle maintenance. “Some people claim that reverse dieting helps maintain muscle. But the way you were eating before the reverse diet affects muscle maintenance more than the reverse diet does,” she says.

How to Reverse Diet

Romito explains that to reverse diet, you need to track your calorie intake and weight while adding a few calories a week at a time. For example, if you were eating 1,500 calories a day for weight loss, here’s how the reverse diet would work: The first week, you would eat 1,600 calories and track your weight. If you are still losing weight, increase calories to 1,700 for the next week. If you are still losing weight, increase it to 1,800 the next week. “Once you get to a daily calorie intake where you’re not losing or gaining weight, your reverse diet is done. You now know how many calories to eat daily to maintain your current weight,” the Cleveland Clinic writes. “Adding 50 to 150 calories at a time is a good range,” Romito says.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

You Can Adjust It

You can also spend two weeks instead of one week on each new calorie amount. “This can be especially helpful if your day-to-day weight tends to fluctuate a lot. The longer period will make it easier to see if your weight is going up, going down, or staying steady,” they write. Romito adds that after reverse dieting, you’ll usually add 200 to 500 calories. However, it’s important to keep eating healthy, whole foods.

Reverse Dieting Is Safe

Reverse dieting is safe. “The diet you follow before the reverse diet is more likely to be a concern,” says Romito. “A concerning diet would be any extremely restrictive way of eating that causes you to lose muscle or any diet that’s too extreme to sustain.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Coach Reveals the 5 Basics of Weight Loss

Coach Reveals the 5 Basics of Weight Loss
Instagram.com/@rivafitness
Leah Groth
By Leah GrothFeb 05, 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 trying to lose weight? There’s a good chance you are overcomplicated it, according to one expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a new post, she breaks down how to keep weight loss simple. “These tips may sound simple but often fat loss is over complicated. Nail the basics and you’ll get results,” she writes.

Eat Lots of Protein

Her first tip has to do with diet. “Make protein your best friend,” she writes. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier.” To get enough protein she adds a scoop of protein powder to her oats so she starts the day with 20 grams. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish,” she says.

Prioritize Sleep

Next, get enough rest. “Stop underestimating how important sleep is. Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder,” she writes.

Lift Weights and Do Cardio

Next, prioritize weight training while utilizing cardio “as a tool instead of solely doing cardio,” she explains. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Consume Whole Foods

Next, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take It One Day at a Time

Her last tip to simplify weight loss? “One day at a time,” she suggests. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Nissa_Graun1
Copyright nissagraun/Instagram
Christopher Roback
By Christopher RobackNov 10, 2024
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.

Have you ever watched someone effortlessly maintain their weight while you're stuck in an endless cycle of strict diets and frustrating rebounds? You're not alone. After three decades of personal struggle with weight loss, certified weight loss coachNissa Graun finally cracked the code to sustainable weight management—and discovered it's not about willpower or deprivation at all. Read on to learn the practical, science-backed strategies that helped her lose 50 pounds and, more importantly, keep it off without the constant battle most dieters face.

What Science and Personal Experience Taught Me About Lasting Weight Loss

"After fighting with my weight for 30 years, I discovered the habits lean people naturally follow so they never have to think about their weight," says Nissa. "This made me feel like I'd finally found the cheat codes that everyone else had. Not only did they help me lose 50 pounds, but now I don't have to work so hard to keep it off the way I used to."

"People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quickly," says the CDC.

The Reality Behind Quick Fixes

"Over the 30 years I struggled with yo-yoing weight while learning all of the rules of whichever new diet I was following, I always thought I could stick to the strict rules long enough to drop the weight," Nissa reveals.

"I never anticipated all of the cravings I'd have just a few weeks in, and I never thought about the diet boredom that I'd experience after cutting out everything that brings me joy," she admits.

"After losing a hundred pounds with keto and intermittent fasting, I was convinced that was the only way to lose weight until I regained 50 pounds, even though I stuck to my plan," Nissa shares. This devastating experience became her turning point.

Understanding the Game Plan

Before diving into the cheat codes, Nissa explains the foundation: "First, you need to understand how fat loss is just like building a business. Both require investment, whether it's time, money, or energy."

"If you want to lose weight, making a specific plan can help," says the CDC.

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

Cheat Code #1: Eat the Frog

"In business, this is called 'Eating the frog,'" Nissa reveals. "No, you're not actually eating a frog or any animals for that matter. Eating the frog is a strategy where you focus on the tasks that make the biggest impact first. This works since 80% of your results come from 20% of your efforts."

For weight loss, this means prioritizing movement: "Since building muscle is key to long-term fat loss, I make working out my first priority. This is the best way to eat the frog in a fat loss plan since this is when my energy and focus are the highest."

"Following a full body routine only two or three times each week is enough to build your metabolism by building more muscle," she adds.

Cheat Code #2: The Adaptation Strategy

"Just because you find an amazing business strategy that drives sales, that doesn't mean that one strategy will work forever," Nissa explains. "While this leads some companies to fizzle out, those who can stick around need to adapt over time."

This led to her second cheat code: constantly evolving her approach. "When it came to starting from scratch, I finally learned that if I wanted to remain at a healthy weight, I had to adapt my habits and behaviors over time."

The CDC supports this flexible approach, noting that "healthy weight loss involves a lifestyle with healthy eating patterns, regular physical activity, and stress management."

Cheat Code #3: The Food Swap System

Nissa's third cheat code involves strategic food substitutions. "Through a lot of trial and error, I figured out that some food combos keep me fuller than others," she explains. She created a system of smart swaps:

"When it came to lunch, I made smaller swaps like trading two pieces of regular bread for low carb tortillas," she shares. This instantly cut 150 calories from lunch.

"Instead of indulging in a side of chips, I chose protein-heavy sides like Greek yogurt," which added 17 grams of filling protein while cutting calories.

Even dessert got a makeover: "I swap my nightly serving of dark chocolate for a protein-heavy dessert like this strawberry protein icy. This big bowl takes longer to eat and the protein keeps me satisfied all night."

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

Cheat Code #4: The Meal Rotation Strategy

"Just like a business requires consistent effort over months or years to see growth, a successful diet needs long-term consistency for lasting results," Nissa shares. Her fourth cheat code was developing a reliable meal system.

"I ended up having the same high protein shake for breakfast pretty much every day. Then I'd cycle through the same two or three lunch combos that kept hunger low, but only came in around 400 or 500 calories."

The CDC reinforces this systematic approach: "Being more aware of what you eat and drink will help you avoid mindless consumption."

Cheat Code #5: The Metrics That Matter

"This is the cheat code that I credit most of my success to," Nissa emphasizes. "What successful business do you know that doesn't track metrics? The trick is figuring out the right metrics that you need to track."

She breaks down the essential daily measurements:

  • Calories consumed
  • Protein intake
  • Daily weight average
  • Steps taken

"It takes less than five minutes a day to track these metrics," she says. "Once I paid attention to the right metrics, that pesky scale finally started moving in the right direction, even though I couldn't get it to budge for more than two years."

The Sustainable Approach

"Instead of slashing calories to 1,200 for quick weight loss, I ate in a more reasonable calorie deficit of 2,000 calories a day," Nissa explains. "Instead of rushing to lose all 50 pounds in just a few months this time, I had patience, which made it way easier for my new habits to turn into permanent lifestyle changes."

The CDC supports this measured approach: "Even modest weight loss can improve blood pressure, cholesterol, and blood sugar levels. For example, a 5% weight reduction for a person who weighs 200 pounds is 10 pounds."

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Starting Your Journey

"If you are revved up now that you see just how easy sustainable fat loss can be, then let's do this," Nissa encourages. But she adds an important caveat: "Not all at once because rushing into any new plan is the fastest way to stay stuck."

The CDC echoes this: "Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health."

As Nissa discovered, these "cheat codes" aren't about finding shortcuts—they're about building sustainable habits that last a lifetime. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 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 trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Weight Loss Secrets This Doctor Recommends, "Start With Just 5%"

Dr_Christie_Risinger1
Copyright Christy Risinger/YouTube
Christopher Roback
By Christopher RobackDec 26, 2024
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.

Looking in the mirror and feeling frustrated? You're not alone. Millions of Americans struggle with their weight, trying diet after diet without lasting success. But what if the secret to lasting weight loss isn't about dramatic changes or extreme measures?

Meet Dr. Christy Risinger, MD, a Board-Certified Internal Medicine Physician who has helped thousands of patients achieve their weight loss goals. With over 160,000 YouTube subscribers following her evidence-based advice, she cuts through the confusion to reveal what actually works. Here are her top 5 secrets for successful weight loss, backed by research.

Secret 1: Set Realistic Goals That Actually Work

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger explains in her video. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can dramatically improve health.

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," she emphasizes. "Did you know that if you have type two diabetes and you lose weight, you can cure that condition? And if you have pre-diabetes, you can prevent the progression to diabetes with weight loss."

RELATED:She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead

Secret 2: Master Your Calorie Awareness

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

"By simply becoming more aware of what you're eating, you will change some bad habits," Dr. Risinger states. A review of 22 studies found consistent links between self-monitoring and successful weight loss.

"Weight loss comes down to calories in versus calories used," she explains. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." However, she adds an important caveat: "After three to six months of this, you will find your weight loss will slow because as your weight decreases, your calories needs decrease."

Secret 3: Eliminate Hidden Calories First

Glass of chilled beer on table and blurred sparkling bar background.Shutterstock

Before overhauling your entire diet, Dr. Risinger recommends starting with the obvious culprits. "Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," she advises. "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month, or 50 pounds in a year."

Secret 4: Choose the Right Diet for You

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

While many diets can work short-term, Dr. Risinger champions the Mediterranean diet for its proven health benefits. "There's no optimally effective diet for all individuals," she explains, "but the Mediterranean diet is the only eating pattern that showed benefits in every health category studied."

For those wanting quick results, she offers another option: "If you want to simply jumpstart your weight loss in the short term, a high protein, low carbohydrate diet or intermittent fasting seem to be the most effective." However, she emphasizes quality: "When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar and processing."

Secret 5: Consider Structured Programs That Work

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

For those feeling overwhelmed, Dr. Risinger points to commercial programs as a viable option. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she notes. Research published in The Annals of Internal Medicine found Weight Watchers and Jenny Craig produced the most significant results after 12 months.

RELATED:6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach

Secret 6: Leverage Technology Wisely

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

The digital age offers new tools for weight loss success. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps did help to reduce caloric intake, increase fruit and veggie consumption, and helped people to lose about five pounds," Dr. Risinger reports. She recommends choosing apps with interactive features and personalized messaging.

Secret 7: Transform Your Eating Habits

Happy woman having fun while feeding her boyfriend with a cake in a cafe.Shutterstock

Success isn't just about what you eat, but how you eat. "I want to encourage everyone to make eating an activity that connects you with other people," Dr. Risinger advises. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity."

Secret 8: Build Your Support System

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

Dr. Risinger emphasizes the importance of community in weight loss success. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," she notes. These groups help you stay accountable and provide a forum to discuss struggles with others facing similar challenges.

Secret 9: Monitor Your Progress Daily

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

Daily weigh-ins might seem intimidating, but they're proven effective. "If you know early that you're gaining weight, you can make small adjustments," Dr. Risinger explains. She addresses a common concern: "I've always had concerns that recommending patients weigh themselves regularly, either daily or weekly, may increase their depression or anxiety, but this was not observed in a systematic review of 17 studies."

RELATED:11 Steps This Nutrition PhD Would Take to Get Lean ASAP "It's Simple But Not Easy"

Secret 10: Make Exercise Your Maintenance Key

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gymShutterstock

"What's the biggest predictor of keeping the weight off? Exercise," Dr. Risinger states definitively. She recommends "physical activity should be done five to seven days a week for approximately 30 minutes or more, but these minutes can be spread throughout the day."

The Bottom Line: Dr. Risinger's evidence-based approach shows that successful weight loss isn't about dramatic measures or quick fixes. "You don't need to lose that much weight to have a tremendous health benefit," she reminds us. It's about combining realistic goals, consistent tracking, smart food choices, and sustainable habits. Start with just 5% – you might be surprised at how achievable lasting weight loss can be. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 60 Pounds Eating These 5 Meals

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
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.
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✓Evidence-Based

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

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

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

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

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

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

This 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

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

Next 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

Pan fried butter garlic shrimp on plate

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

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

This 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

fresh chicken breast raw on cutting board​8. ChickenShutterstock

In 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

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Ingredients:

  • 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

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients:

  • 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

Overhead shot of chef preparing ribeye with butter, thyme and garlic. Keto diet.

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

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Ingredients:

• 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

mexican chili chicken stew​Slow Cooker Salsa ChickenShutterstock

Ingredients:

• 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

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
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?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"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

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. 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

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The 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

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When 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

Stairs climbing running woman doing run up steps on staircase

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

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These 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

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
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

“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

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

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

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

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

“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

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.

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