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Exactly What a Nutritionist Eats in a Day for Weight Loss

Jamie Michele unveils her go-to fat burning diet.

Jamie_Michele_jamiemiichele5

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.

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.

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.

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 368,000 TikTok followers who lost 23 pounds in two months. He regularly shares videos offering insight into exactly how he did it. In one viral video, he claims that it’s possible to eat the same amount of food and lose weight. "I'm going to tell you how you can eat the exact same amount of food and still lose weight. And I'm talking about the exact same amount of calories, not just volume,” he says.


He Says It Has to Do with the Thermic Effect of Food

@thenutritionnarc

How to eat the exact same amount and still lose weight?

“It is something called the thermic effect of food,” Blake reveals.

Food Are Broken Down Into Carbs, Proteins, and Fats

Blake_The_Nutrition_Narcthenutritionnarc/Instagram

“Now, if you didn't know, foods are broken down to three different macronutrients: Carbs, proteins, and fats,” he continues. “And all three of these are kind of processed in your body in different ways, basically, meaning it takes a different amount of energy to process each macronutrients.”

Fat Calories Get Stored and the Thermic Effect is 3%

Man eatsShutterstock

“And we can use this nuance to our advantage. So let's say you're eating a ton of fat and a ton of carbohydrates. So the thermic effect of fat basically means all the calories you eat from fat pretty much gets stored,” he says. “The thermic effect is only 3%.”

Related: This Is Exactly How I Lost 70 Pounds in 10 Months

The Thermic Effect of Carbohydrates Is Higher – 7 to 10 Percent

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

“But then if you bump that up to carbohydrates, you could see that there's a seven to 10 percent thermic effect,” he says. “Basically, meaning if you eat a hundred calories of carbohydrates, you will burn about 10 calories during the digesting process.”

Protein Boasts a 25 to 30 Percent Thermic Effect

food high in protein,protein sourcesShutterstock

“And then for the winner, the one that takes it all, protein, has a 25 to 30 percent thermic effect,” he continues. “Again, meaning if you eat a hundred calories of strictly protein, you'll probably burn 25 to 30 calories while digesting it.”

Eating More Protein Is Key

Animal protein sources- meat, fish, cheese and milk.Shutterstock

“And this is how we get to eating the exact same amount, but we can burn calories. You eat more protein,” he claims. “Now, it's not that much. If we look at the total daily energy expenditure, basically all the calories you burn throughout the day, the thermic effect portion is only like 10 percent of the whole equation.”

Eating a High Protein Diet Will Help You Lose Weight

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

“But every little bit counts. And if you're trying to lose weight, you want to do everything you possibly can to make it easier on yourself. And eating a high protein diet will do so,” he concludes.

Related: I Lost 80 Pounds with This High Fiber “Weight Loss Drink”

An RDN Agrees with the Strategy

tara_collingwooddietdivatara/Instagram

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian agrees with this strategy. She previously told The Body Network that protein has the highest thermic effect of food, “meaning you burn the most calories just digesting protein,” she explains.

There Is Also Research Behind It

Young Asian female nutritionist doctor testing food samples with microscope on wooden table in laboratory. Fruits, vitamins and medicines on foreground. Healthy eating and diet concept with copy spaceShutterstock

According to research, other factors come into play with thermic effects. For example TEF is increased by larger meal sizes – as opposed to frequent small meals – and also low-fat plant-based diets. Age and physical activity may also play roles in TEF.

💪🔥Body Booster: Eating more protein will speed up the way your body metabolizes food and help you lose weight due to the concept of thermic effect. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Emily Ogan livefitwithem
Copyright livefitwithem/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 and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
Copyright cassiebfitness/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 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
Copyright karli.sine/Instagram/Shutterstock
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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.

Do you want to maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.