Skip to content
Nutrition & Diet
✓Fact-Checked

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

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

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

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.
See Full Bio
Follow:
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
Follow:
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

proteinsustainable weight losshealthy eating

More For You

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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

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

Stick to Just Three Meals a Day

@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.
See Full Bio
Follow:

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.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose 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.

Nutrition & Diet

7 Diet Hacks for Getting “Toned and Lean” in Your 40s

Julie Clouse
Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common
Copyright julieclouse_/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Are you struggling to shape up in your forties? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight after 40. In a new post, she reveals a few things that helped her get fit in perimenopause. “Eating habits that helped me get toned and lean in my 40s,” she writes, revealing 7 nutritional habits that helped her achieve her enviable body.

She Increased Her Protein Intake

The first thing she did? Increased her protein intake. “Increasing my protein intake to eat my body weight in grams of protein, has not only improved muscle recovery, but also made me feel more satiated, leading to positive changes in my body composition,” she writes.

She Ate 3 to 4 Large Meals a Day

Eating 3-to 4 large meals a day was also game-changing. “Instead of skipping breakfast or lunch and later binge eating snacks and being behind on protein goals, I now eat larger meals, which helps me avoid excessive snacking and overeating,” she says.

She Ate 80% Whole Foods

“Transitioning to a diet of 80% whole foods (veggies, fruits, lean proteins, whole grains) from one that was not protein focused and a lot of processed foods, has left me feeling energized, with clearer skin, and significantly better overall,” she says.

She Ate 20% of Foods That Fulfilled Her Cravings

She allotted the remaining 20 percent to foods that fulfilled her cravings. “Allowing myself to enjoy 20% indulgent foods like sweets and pizza prevents binging since I’m not completely depriving myself. Do not deprive or call foods off limits, just make them fit in your diet in moderation. Life is so much better with some indulgence!” she says.

She Ate Similar Meals

She also ate consistent and similar meals daily. “Preparing simple, enjoyable meals on repeat saves time and reduces overwhelm, especially if you’re counting macros,” she say

She Fueled Her Body Properly

Fueling her body properly was another game-changer. “For years, I thought I needed to eat less to look toned. But staying in a constant diet state kept me from seeing results. Once I focused on eating enough to support muscle growth, my body composition finally changed. You can’t build a strong, lean body if you’re always under-fueling!” she said.

She Took Creatine Daily

Taking creatine daily was the final helpful habit. “One of the simplest and most effective supplements! 5g of creatine daily helps with muscle strength, recovery, and overall body composition. It also supports energy levels during workouts, making it easier to push harder and build lean muscle,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

8 Exercise Hacks for People Who Have No Time

Dr. Emily MD activemindedphysician
​Eliminate Alcohol
Copyright activemindedphysician/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Do you ever wonder what medical professionals do to stay in shape? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new social media post, she reveals how she stays fit and healthy. “Steal my 8 tips for a sustainable exercise routine,” she writes, revealing her top exercise hacks.

She Identifies One Rest Day Per Week

Her first hack? Choose a rest day ahead of time. “Identify the day of your week that tends to be your busiest and make that your designated rest day (mine is Monday),” she says.

Then, Choose a Short Workout Day

“The next busiest day of your week, commit to just a 10-20 minute workout. That way you won’t feel a huge burden to complete a long workout when you’re already feeling depleted - and the inevitable guilt when you then can’t follow through with unrealistic expectations,” she suggests.

Divide Workouts Into Shorter Chunks

“Divide your workouts into shorter chunks,” she continues. “Start with a 10-minute morning walk, then take another 10-minute walk at lunch and finish with a 10-minute walk in the evening. Half an hour done- you probably are already spending some of this time scrolling on your phone!”

Schedule Your Workouts

Schedule your workouts like anything else, she says. “Pencil your workouts into your calendar as if they’re as important as a work meeting - because they ARE,” she writes.

Do Workouts You Enjoy

Find workouts you love. “Find movement that you GENUINELY enjoy. If it sparks joy, you’re far more likely to stick to it,” she says.

Try an Exercise Class

Next, she recommends checking out an exercise class. “There really is something out there for everyone, I promise. I personally love F45 and Zumba but I have plenty of friends that love Orange Theory, Cross Fit, kickboxing classes and endless others. If it looks fun and in your budget, check it out! This can give you a built-in hour of exercise every week that you don’t have to think about or plan - you just show up,” she says. “When thinking of expenses, imagine what it will cost you if you didn’t invest in your health.”

Find a Workout Buddy

She also recommends workout buddies. “Exercise with a friend. Find a buddy and be each other’s accountability. Make it fun and social! Try to change the narrative of ‘let’s go get a drink’ to ‘let’s go for a walk.’”

Exercise at Home

Her last tip? Work out at home. “Having an option for exercise when you don’t have to worry about weather or driving somewhere can really wipe out those excuses. If you have space for a machine like a treadmill or bike, etc, that’s great but really all you need is an area the size of a yoga mat,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

She Drops 8 Lbs in 2 Weeks With SkinnyTok Method

Lia Rose liasoprano
Copyright liasoprano/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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 SkinnyTok weight loss method is going viral—do you know what it is? Lia Rose is a weight loss influencer who dropped 70 pounds and regularly shares tips and tricks on how she did it. In a new video, she discussed the latest viral trend. “The SkinnyTok Method is not a joke—she’s a lifestyle now!” she writes. “Been watching SkinnyTok like it’s a full-time job—and I swear it’s changed my life.” Here is what you need to know about it.

She Lost 8 Pounds in 2 Weeks

Lia says that she is “locked in” and has lost 8 pounds in 2 weeks using the principles of the program. “I’ve never lost weight this fast—ever. No more cravings. No more food noise. I feel back in control of myself again. What’s different?” she continues.

It’s a Shift in Lifestyle

“If you’ve been overwhelmed, tired of yo-yo dieting, or stuck in a binge cycle—this might be your sign. It’s not about being perfect. It’s about being consistent. And I’m finally seeing results,” she continues. “It's nothing but a mindset shift. It's not a diet plan, it's not a workout plan. It's simply a set of skinny girl rules to live by,” she adds in the video, outlining each rule.

Eat Less, Move More

Number one? Eat less, move more. “I know you weren't going to like that. It's not a magic pill, it's not a shot, it's not anything. You need to move your body, and you need to eat less. Skinny girls love to eat, too, but they know what to eat and how to eat to keep them skinny, lean, and healthy. That doesn't mean they don't indulge in a burger and fries once in a while, but every meal is an event. We don't live our life around eating.”

Don’t Reward with Food

“Number two is something I had to learn the hard way because this is something I've done for so long throughout my weight loss journey. Don't reward with food. I am so guilty of this. I would lose two pounds, I would eat and celebrate, and then I'd be up a pound, and I'd be playing this dance back and forth for weeks and months on end. So there's nothing wrong with treats once in a while, but you aren’t a dog. Find something else to treat yourself with. Go on a walk, go get your nails done, go buy a new journal, do something else,” she says.

10,000 Steps Per Day

Number three, 10,000 steps a day. “Non-negotiable,” she orders. “If you have two legs that work and you have core muscles that can engage, you should be walking 10 K steps a day. I don't want to hear your excuses. Everybody's busy, everybody has a job, we can all do it.”

Act Like the Best Version of Yourself

“Number five and my final words of wisdom: You need to act like the best version of yourself in order to become. And what I mean by that is you need to walk the way a skinny girl walks. You need to act the way as skinny girl acts. You need to eat the way a skinny girl eats,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.