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Exactly What a Nutritionist Eats in a Day for Weight Loss

Jamie Michele unveils her go-to fat burning diet.

Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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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

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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

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.

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.

Amisha Sharma pocketdiets
Copyright pocketdiets/Instagram

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.

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.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
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 going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

Group having functional fitness training with kettlebell in sport gymShutterstock

Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

Shutterstock

Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
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 faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

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“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

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Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

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“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

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She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

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“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

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She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

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“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

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“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

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“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

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“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

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“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

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“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
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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 on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.