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Exactly What a Nutritionist Eats in a Day for Weight Loss

Jamie Michele unveils her go-to fat burning diet.

Leah Groth
By Leah GrothApr 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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Jamie_Michele_jamiemiichele5
Transform With Jamie/Facebook
Leah Groth
By Leah GrothApr 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
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

You don’t have to starve yourself or stick to boring, bland food in order to lose weight. You can eat delicious, colorful meals and satiate your taste buds, all while staying in a caloric deficit, maintains one expert. Jamie Michele (@jamiemiichele) is an online coach and food and fitness expert whose goal is to help her clients become the healthiest version of themselves without going to extremes. In one of her recent posts, she details the foods she eats when she wants to lose weight. “What I eat in a day for fat loss with mostly whole foods,” she says in the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast: Sweet Potato Egg Bowl

Jamie_Michele_jamiemiichele4jamiemiichele/TikTok

“For breakfast, I made a sweet potato egg bowl,” she says. “So I started by baking some sweet potatoes, heated up one of these caprese chicken sausages, and then this is the only way I've been able to eat eggs lately,” she says, showing her over easy eggs. “I added some spring mix, my sweet potatoes, chicken sausage, my two eggs, and then some black beans and some avocado, and reduced fat feta. I know this is a really weird combination, but I promise it is so good. My new favorite breakfast, hands down, and it is so filling.” Collingwood agrees that the meal sounds delicious. “I love the combo of flavors and mixing up breakfast so it’s not the same boring choices all the time,” says. “You can make up those sweet potatoes ahead of time and just assemble the rest of the ingredients while the eggs are cooking.”

RELATED: The Biggest Diet Mistake I Made Before Losing 160 Pounds

Snack: Cottage Cheese and Fruit

Jamie_Michele_jamiemiichele2jamiemiichele/TikTok

Then for a snack, she opted for a little more protein. “I had some cottage cheese and fruit,” she says. Collingwood notes that this meal is a nice combination of “creamy protein and fiber and sweet from the fruit.”

Lunch: Grilled Chicken Salad with Egg Whites

Jamie_Michele_jamiemiichele1jamiemiichele/TikTok

“For lunch, I had a grilled chicken salad, but it's all about what you add to it. So I added three egg whites, some cucumbers, some reduced fat feta,” she continues. “I absolutely love feta.” She finishes it off with Bolthouse Farms honey mustard dressing and a piece of sourdough bread. “This stuff is so good,” she exclaims about the dressing. Collingwood likes the nice crunch of veggies with low calories and fiber to fill. “The protein from the egg whites, chicken, and feta also helps to provide lasting satiety,” she says, also noting the “nice tang” from the feta and honey mustard dressing.

Dinner: Steak and Potatoes

Jamie_Michele_jamiemiichele5jamiemiichele/TikTok

“And for dinner, I made a very simple steak and potatoes meal,” she says. “I always get the top sirloin from Target specifically because it has the nutrition information. I don't know what it is with meat at the grocery store, it never has the nutrition info, and then you go online and it's always different macros and different calories. So I know this is the same every single time.” She appears to cook her potatoes in an air fryer using avocado oil spray instead of oil. “Steak can feel like you’re cheating on your diet, but a lean steak like the sirloin is actually a lot lower in calories than you think,” says Collingwood. “Fresh meat does not have a food label, but you just need to know the cut of meat and you can easily look it up in the USDA database to get the nutrition facts.”

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

Dessert: Chobani Flip

Jamie_Michele_jamiemiichele3jamiemiichele/TikTok

She ends her day of eating with a sweet but healthy treat. “And for dessert, I had a Chobani Flip,” she concludes. Collingwood loves Greek yogurt “and the Flip has that little bit of crunchy yumminess to make it a bit more indulgent without blowing the bank with calories,” she says.

💪🔥Body Booster: When designing healthy meals make sure to select items packed with protein and fiber while adding color and flavor with fruits and veggies.

@jamiemiichele

Testing out a little higher fat and a little lower carbs to see how I feel #whatieatinaday #whatieat #highprotein #highproteinmeals #healthyrecipes #easyrecipe #wholefoods #fulldayofeating #lowcalorie #caloriedeficit

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Nutrition & Diet

Exactly What a Nutritionist Eats in a Day for Weight Loss

Jamie_Michele_jamiemiichele5
Transform With Jamie/Facebook
Leah Groth
By Leah GrothApr 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:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

You don’t have to starve yourself or stick to boring, bland food in order to lose weight. You can eat delicious, colorful meals and satiate your taste buds, all while staying in a caloric deficit, maintains one expert. Jamie Michele (@jamiemiichele) is an online coach and food and fitness expert whose goal is to help her clients become the healthiest version of themselves without going to extremes. In one of her recent posts, she details the foods she eats when she wants to lose weight. “What I eat in a day for fat loss with mostly whole foods,” she says in the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast: Sweet Potato Egg Bowl

Jamie_Michele_jamiemiichele4jamiemiichele/TikTok

“For breakfast, I made a sweet potato egg bowl,” she says. “So I started by baking some sweet potatoes, heated up one of these caprese chicken sausages, and then this is the only way I've been able to eat eggs lately,” she says, showing her over easy eggs. “I added some spring mix, my sweet potatoes, chicken sausage, my two eggs, and then some black beans and some avocado, and reduced fat feta. I know this is a really weird combination, but I promise it is so good. My new favorite breakfast, hands down, and it is so filling.” Collingwood agrees that the meal sounds delicious. “I love the combo of flavors and mixing up breakfast so it’s not the same boring choices all the time,” says. “You can make up those sweet potatoes ahead of time and just assemble the rest of the ingredients while the eggs are cooking.”

RELATED: The Biggest Diet Mistake I Made Before Losing 160 Pounds

Snack: Cottage Cheese and Fruit

Jamie_Michele_jamiemiichele2jamiemiichele/TikTok

Then for a snack, she opted for a little more protein. “I had some cottage cheese and fruit,” she says. Collingwood notes that this meal is a nice combination of “creamy protein and fiber and sweet from the fruit.”

Lunch: Grilled Chicken Salad with Egg Whites

Jamie_Michele_jamiemiichele1jamiemiichele/TikTok

“For lunch, I had a grilled chicken salad, but it's all about what you add to it. So I added three egg whites, some cucumbers, some reduced fat feta,” she continues. “I absolutely love feta.” She finishes it off with Bolthouse Farms honey mustard dressing and a piece of sourdough bread. “This stuff is so good,” she exclaims about the dressing. Collingwood likes the nice crunch of veggies with low calories and fiber to fill. “The protein from the egg whites, chicken, and feta also helps to provide lasting satiety,” she says, also noting the “nice tang” from the feta and honey mustard dressing.

Dinner: Steak and Potatoes

Jamie_Michele_jamiemiichele5jamiemiichele/TikTok

“And for dinner, I made a very simple steak and potatoes meal,” she says. “I always get the top sirloin from Target specifically because it has the nutrition information. I don't know what it is with meat at the grocery store, it never has the nutrition info, and then you go online and it's always different macros and different calories. So I know this is the same every single time.” She appears to cook her potatoes in an air fryer using avocado oil spray instead of oil. “Steak can feel like you’re cheating on your diet, but a lean steak like the sirloin is actually a lot lower in calories than you think,” says Collingwood. “Fresh meat does not have a food label, but you just need to know the cut of meat and you can easily look it up in the USDA database to get the nutrition facts.”

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

Dessert: Chobani Flip

Jamie_Michele_jamiemiichele3jamiemiichele/TikTok

She ends her day of eating with a sweet but healthy treat. “And for dessert, I had a Chobani Flip,” she concludes. Collingwood loves Greek yogurt “and the Flip has that little bit of crunchy yumminess to make it a bit more indulgent without blowing the bank with calories,” she says.

💪🔥Body Booster: When designing healthy meals make sure to select items packed with protein and fiber while adding color and flavor with fruits and veggies.

@jamiemiichele

Testing out a little higher fat and a little lower carbs to see how I feel #whatieatinaday #whatieat #highprotein #highproteinmeals #healthyrecipes #easyrecipe #wholefoods #fulldayofeating #lowcalorie #caloriedeficit

Nutrition & Diet

What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

Samuel_Emmanuel_Dickerson_Jr
samuelemmanueldickersonjr/Instagram
Leah Groth
By Leah GrothJun 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Samuel Emmanuel Dickerson Jr (@betterforyoursociety) is an online fitness coach who lost 30 pounds in 3 months. In addition to offering an online fitness program with tailored workouts and diet plans focused on weight loss, he also shares a lot of videos on TikTok revealing his diet and fitness secrets. In one viral video, he reveals a simple diet plan that will help you lose weight fast. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his diet.

Stick to Just Three Meals a Day

@betteryoubettersociety

What To Eat Daily For Fat Loss Breakfast: 1 Cup of egg whites with 2-3 regular eggs. Lunch: 6-10oz of chicken breast with 1.5 cups of mixed veggies. Dinner: 6-10oz of chicken breast, 1 cup of cooked rice & 8oz of broccoli. Snack: Fruit (eat it in moderation) Cheat Day Suggestion: Eat a strict breakfast and lunch. Eat whatever you want for dinner just make sure it has protein in it. 🚨- If you would like to hire me as your fitness coach visit my website. Link in bio. 🚨- Fat Loss meal plan, workouts and workout programs available on my website. Click the link and go to my website. #betteryoubettersociety #bybs

In the video, Sam recommends a few larger meals over lots of tiny ones. “I only want you to eat three meals a day,” he says.

RDN Says: Collingwood is “fine” with a three meal per day eating plan, “but I do think a snack or two can work for most people to prevent them from getting ravenously hungry between meals,” she says. “Snacking can be another good way to get nutrition from fruit, yogurt, nuts, or other nutritious foods.”

Meal One: Eggs with Egg Whites

Fresh chicken eggsShutterstock

For the first meal, “one cup of egg whites with three regular eggs,” he says. In the accompanying photo, he shows a plate of scrambled eggs.

RDN Says: “I love eggs and egg whites, but that is a lot of protein and it is not balanced with any other foods,” Collingwood points out. “Three egg yolks (whole eggs) is a lot of saturated fat and cholesterol on a daily basis.” She recommends following the American Heart Association guidelines of one whole egg (yolk) per day on average. “If you want a three egg omelet one day then have something else for a few days to average about seven whole eggs per week,” she suggests. “Egg whites are pretty much just fat free protein, so those I don’t really limit. However, I do encourage a balance of nutrients at meals.” She suggests eating less of the eggs, but adding in some veggies to the scramble and a piece or two of whole grain toast for some nutritious carbs and fiber. “Or you could add some potatoes in with the eggs for carbs,” she says.

Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout

Meal Two: Chicken and Veggies

Marinated grilled healthy chicken breasts cooked on a summer BBQ and served with fresh herbs and lemon juice on a wooden board, close up viewShutterstock

The second meal he recommends is “seven ounces of chicken breast with a cup and a half of mixed vegetables.” He shows his chicken breast with frozen mixed veggies, which appear to be steamed.

RDN Says: Again, there aren’t any carbs at all and a lot of protein, says Collingwood. “Chicken breast is a wonderfully nutritious, low calorie food, but it isn’t necessary to eat seven ounces in one sitting. I would prefer four to five ounces and maybe add some quinoa for some high quality carbs. Love the mixed veggies!”

Meal Three: Chicken with Rice and Broccoli

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

And for dinner, “eight ounces of chicken breasts, one cup of rice cooked, eight ounces of broccoli,” he says.

RDN Says: Drop it down to five to six ounces of chicken and you’ve got a nice balanced meal, says Collingwood. “Choose brown rice or a different whole grain like the quinoa, barley, or whole grain pasta to provide some variety instead of white rice all the time,” she adds.

Related: 5-Day Weight Loss Meal Plan for $21

Snack: Fruits

Fresh,Fruits,Nutrition,health,food.Shutterstock

In addition to the three meals, his plan does allow for some in-between treats. “For your snack you can eat fruit,” he says. “You can kind of eat as much fruit as you want, just don't overdo it.”

RDN Says: Collingwood agrees that fruit is excellent, “especially if you are getting berries with seeds or other fruits with skin like apple, pear, peach, etc.,” she says. “I am not sure what ‘don’t overdo it’ means, but I hesitate to say as much as you want because some people may take that too far. I recommend two to four servings of fruit per day.”

It Will “Make You Lose Body Fat Pretty Quickly”

Samuel_Emmanuel_Dickerson_Jr3samuelemmanueldickersonjr/Instagram

“A diet like that will make you lose body fat pretty quickly,” Sam says. “So now you follow that strict diet until you get to your goal. And then once you get to your goal, you can swap out, let's say the dinner for the food your mom makes, or you can swap out your dinner for eating out at a restaurant. Just don't overdo it.”

Related: 12 Powerful Ways to Transform Your Body at Any Age

What the Dietitian Thinks

tara_collingwooddietdivatara/Instagram

Collingwood’s final thoughts? “If you follow too strict of a diet you will likely lose a good proportion of muscle in the total weight lost,” she says. “If you want to lose mostly fat, slow down the weight loss and make it a sustainable lifestyle instead of a ‘diet’ you go on and off. You can definitely include restaurant food and other favorites as long as you watch total portions.”

💪🔥Body Booster: While you might lose weight fast on a strict diet, it will be harder to keep the weight off than if you lose weight via a less aggressive method that is less of a diet and more of a lifestyle shift.

Nutrition & Diet

What a Nutritionist Eats in a Day for Fat Loss

Jamie_Michele_jamiemiichele5
Transform With Jamie/Facebook
Leah Groth
By Leah GrothAug 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

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

Do you ever wonder what fitness experts and influencers eat to stay fit? Jamie Michele (@jamiemiichele) is an online coach and food and fitness expert whose goal is to help her clients become the healthiest version of themselves without going to extremes. In one viral video, she reveals everything she eats in a day, including a lot of protein. “Here’s a realistic ‘what I eat in a day for fat loss,’ which means no boring chicken, broccoli rice to stay on theme,” she says, revealing her menu, which boasts a whopping 160 grams of protein. You might be surprised by how much she can eat and still burn fat – and what The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian has to say about it.

Breakfast: Chocolate Covered Strawberry Smoothie Bowl

@jamiemiichele

Try putting more calories into the meals and less snacks and it will really help you to stay on track with calories #whatieat #whatieatinaday #fulldayofeating #highprotein #highproteinmeals #macrofriendly #weightloss #fatloss #healthyrecipes #easyrecipe

She starts with a “chocolate-covered strawberry smoothie bowl for breakfast,” which offers 43 grams of protein. Some of the ingredients include Fairlife chocolate protein milk, protein powder, berries, and yogurt. “I've been adding sugar-free jello to my smoothies, and it helps so much with flavor. This is also a really good way to hide your protein powder, and I just topped mine with some strawberries and no sugar-added chocolate chips,” she adds.

Snack: Cottage Cheese

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

“For a snack, I had some cottage cheese,” she says, holding up a container of Breakstone’s that has 12 grams of protein. “I know this sounds crazy, but for some reason, this brand tasted like I was just eating a cup of creamy feta cheese. It was so good,” she says.

Related: I Lost 42 Pounds 8 Months with Keto and Weight Lifting

Dinner: Chopped “Sub in a Tub”

Sliced pork ham for sandwiches over boardShutterstock

“Then for lunch, I made a chopped ‘sub in a tub’ grinder sandwich little salad thing,” she says. “I already made a video on this, but this is such a good recipe to make in under 10 minutes, super fresh.” She claims that the mixture, which includes things like ham, pickles, lettuce, and cheese, offers 43 grams of protein. “The only thing that sucks is cleaning the stupid chopper,” she admits.

Dinner: Viral Feta Pasta with Chicken

Chicken and vegetable pasta, a hearty and flavorful dish, perfect for a satisfying meal.Shutterstock

“Then for dinner, I made the viral feta pasta, except more macro friendly, so higher in protein, lower in fat, and then just grilled some chicken to put on top,” she says about the meal, which offers 49 grams protein. “The best part is always mixing around the feta and the tomatoes, and it's going to seem liquidy, but I promise to keep mixing, and it'll get super creamy. I love this because it is so easy to meal prep, and it heats up amazingly.”

Dessert: Chobani Flips

San Jose, CA - November 28, 2019: Chobani-Flip yogurt pack with Salted Caramel Crunch topping in separate compartment.Shutterstock

“Then, for dessert, I've been loving these Chobani Flips. I just tried them for the first time last week, and this one and the maple are my favorite so far,” she says about the 9 grams of protein sweet treat.

Related: Here’s How to Drop 1 Pound Per Week by Just Walking, Says Camila Cabello’s Trainer

RDN Weighs In

tara_collingwood6dietdivatara/Instagram

Should you follow a diet like this? “Most women are not going to need anything close to 160 grams of protein,” comments Collingwood. “This diet is very high in protein and appears to be pretty low in carbohydrates, especially from any whole grains,” she adds. “I suggest reducing the protein to about 100 to 110 grams and adding more fruits, veggies, legumes, and some whole grains.”

💪🔥Body Booster: Before you put together a diet or meal plan, take time to calculate your caloric and nutritional needs to ensure you are eating the right amount of protein, carbs, and fiber for your gender and body weight.

Smartnews Feed

6 Tasty Foods for Weight Loss

Amisha Sharma pocketdiets
Copyright pocketdiets/Instagram
Leah Groth
By Leah GrothJan 22, 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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Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

Jannina_Emilia_janninaemila1
Copyright janninaemila/Instagram
Leah Groth
By Leah GrothJan 09, 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 weight without having to count calories? Try intuitive eating, urges one expert. Jannina Emilia is an intuitive healthy habit expert and coach who lost 22 pounds without calorie counting. In a new post, she reveals exactly how she did it. “Here’s what it actually takes to lose fat without tracking calories from a woman who did 7 years of research, lost 10kg (22lbs) unnecessary weight, never needs to diet again,” she wrote across the Instagram video.

It’s Possible to Lose Weight Without Calculating Anything

She starts by discussing “the science-backed truth” about intuitive eating. “All the time people come to me saying ‘if I just ate freely what I wanted, I would be the size of a tank’ (literally with those words),” she writes. “This brings us to the TRUTH: It is possible to lose that hindering body fat that bothers you (yup, been there too, sis!) while leaving all calculations and meal plans behind. Choosing to embody healthy eating this way has completely transformed my body & mind (and for a reason!!!)” she continues.

RELATED: She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Focus on the Type and Amount of Food You Eat

Number one? “Embody the very basics of the correlation between food and body composition,” she writes. “The science: The type AND amount of food we eat have the biggest impact on our body composition (remember your weight is not just weight: it’s water, fat, muscle etc. that’s why using a scale to check your weight is a horrible measure)”

Focus on Quality Nutrition 80 Percent of the Time

Next, focus on quality nutrition 80% of the time. “The science: Providing volume and satiety with fewer (while still enough) calories naturally,” she explains.

Eat Food You Actually Like

You don’t need to eat food just because it’s healthy. “Eat all your fav foods daily,” she recommends. “The science: A balanced, realistic approach to eating that is sustainable for long term without extremes.”

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

Follow Hunger Cues

Next, listen to your body. “Give your body enough break from eating so that the natural cues appear, then act on those cues,” she writes. “The science: Following your body’s physiological signals is the most natural way to eat (HIII INTUITIVE EATING that’s packed with freedom😍).”

Eat Nutrient Dense Foods

She also suggests focusing on foods that will fill you up. “Fall in love with nutrient dense foods,” she writes. “The science: Our brains have the ability to reorganize and form new neural connections in response to experience and learning: you can rewire your brain to associate nourishing foods with pleasure, making it easier to choose them regularly.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Probiotic-Rich Foods

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Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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