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5 "Lazy Breakfast Ideas for Weight Loss," According to a Weight Loss Coach

Expert reveals a few quick and easy breakfasts packed with protein, fiber, and good carbs.

Leah Groth
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home
Shutterstock
Leah Groth
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one of them, she explains that healthy morning meals don’t have to be complicated. “Five lazy breakfast ideas for weight loss,” she explains. “I'm a certified macro nutrition coach and fat loss coach, and I help women achieve their weight loss goals without cutting out their favorite food.” 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 her breakfast ideas.

Eggs and Toast

@project.s.lifestyle

5 lazy breakfast ideas for weight loss ✋🏾Head to the 🔗 in my profile for personalized coaching 📲 #weightlossfood #weightlosssnacks #weightlosscoach #fatlosstips #weightlosstips #fatlosscoach

“The first breakfast idea is just toast and eggs,” says Soraya. “This meal takes five minutes max to make, and it can be very customized. You can have your eggs boiled, scrambled, fried. You can make it into an egg sandwich or just have the toast egg separately.” Eggs are a very nutritious and filling way to get protein for breakfast, says Collingwood. “I agree that there are a ton of ways to prepare them, including adding veggies to make it an omelet and boost nutritional value. Toast can be whole grain and can actually be in the form of English Muffins or even whole grain Bagel – half or whole depending on calorie range.” She also recommends egg muffin bites “that you can make up ahead of time with veggies and eggs/egg whites and have them on hand to warm quickly for 30 seconds in the microwave when you are in a rush.”

Oatmeal

soraya-2project.s.lifestyle/TikTok

The second meal she recommends is oatmeal. “This is great because you can just pop in the microwave for 30 seconds to a minute and you're good to go.” She suggests either pre-made higher protein oatmeal or making it from scratch with oats and adding in some sources of protein. “Quick oats are just as nutritious as steel cut oats in terms of providing good whole grain without added sugar. You can make it with milk or added protein and calcium or add a scoop of protein powder to boost the protein as well. Also top with berries and a few walnuts for some antioxidants and healthy fats,” adds Collingwood.

Related: I Lost 160 Pounds Eating These High-Protein Snacks

Veggie Omelet

soraya-3project.s.lifestyle/TikTok

Number three is a veggie omelet. “Same thing as the first one. It takes about five minutes or less. You can add a bunch of veggies, spice, and seasonings to really customize it to your taste preferences,” she says. Collingwood is also a fan. “I like to mix egg whites with one whole egg so you can have more volume and fewer calories but also get the high nutritional benefit of some of the yolk,” she adds.

Peanut Butter Banana Toast

soraya-4project.s.lifestyle/TikTok

The fourth breakfast is almond butter or peanut butter banana toast. “This is essentially one slice of bread covered with almond butter or peanut butter topped with bananas,” explains Soraya. “This is a super simple meal. You don't have to cook anything, and it's protein packed and nutrient dense.” Collingwood is also a fan but notes “that it is not really protein packed.” She points out that one slice of bread will have 3 grams of protein (depending on brand) and 1 tablespoon of peanut butter has 4 grams of protein but 8 grams of fat. “You can use powdered peanut butter (and reconstitute it with water) for more protein and fewer calories and fat,” she suggests.

Related: Speed Up Your Weight Loss Journey By Doing This One Thing

Greek Yogurt

soraya-5project.s.lifestyle/TikTok

“And number five, the one I eat every single day because it's so easy and delicious, it's a Greek yogurt,” Soraya exclaims. “You want to take vanilla Greek yogurt or a flavored Greek yogurt, top it with granola, cookie crumbles, fruit, really customize it to your preferences. A great mix of protein, carbs, and it's so easy to make. You can't go wrong with this one.” Collingwood also loves Greek yogurt. “I always top mine with fruit, usually berries and grapes,” she says. “A sprinkle of granola also gives it a nice crunch and some more carbs.”

💪🔥Body Booster: Try and incorporate protein into your breakfast. It will help keep you satiated and fuller longer throughout the day, making you less likely to grab unhealthier options. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteincarbshealthy eatingweight loss

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Nutrition & Diet

5 Fat-Burning Breakfasts Trainer Swears By

Jac Stern
Copyright Jac/Instagram
Leah Groth
By Leah GrothFeb 23, 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
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Are you on the hunt for breakfast ideas to fuel your fat loss? Jac Stern is a diet and fitness influencer studying to be a CPT who regularly shares her weight loss hacks. In a new post, she reveals a few recipes she relies on to get her day started on a fat-burning note. “5 breakfasts I’d eat on repeat if I were trying to drop body fat,” she writes, adding that they are all under 400 calories with 30-60g of protein. “All perfect for shedding fat & building lean muscle,” she says.

Protein Is the “Cheat Coade” for Building Lean Muscle

“Protein is literally the ‘cheat code’ for building lean muscle and losing fat… it keeps you full, helps with muscle recovery, and boosts metabolism,” she writes in the post. “Plus, hitting your protein goal makes such a difference in looking toned vs. just losing weight and feeling ‘soft skinny.’”

These Meals Will Help You Melt Body Fat

“These meals are PACKED with protein, balanced with carbs + healthy fats, and actually taste good (because eating healthy ≠ boring). fuel your body the right way and watch your excess body fat melt away,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

1. Protein Pancakes

Protein pancakes are sweet, delicious, and filling.

  • 1/3 cup oats
  • 1/2 cup egg whites
  • 1/2 cup low-fat cottage cheese
  • 1 scoop vanilla protein powder

Macros: 373 calories | 50g protein.

2. Scrambled Cottage Cheese Eggs

If you like a savory breakfast, try her scrambled cottage cheese egs.

  • 1 egg
  • 1/2 cup egg whites
  • 1/2 cup low-fat cottage cheese
  • spinach
  • 1 slice sourdough toast

Macros: 316 calories | 37g protein

3. Overnight Protein Oats

Overnight protein oats are a great make-ahead recipe when you are short on time in the morning.

  • 1/3 cup of oats
  • 1/2 cup cottage cheese
  • 1 scoop vanilla protein
  • 1 tsp chia seeds
  • cinnamon
  • 1/2 cup blueberries

Macros: 348 calories | 37g protein

4. Fluffy Yogurt Bowl

This easy-to-assemble meal will satiate your sweet tooth.

  • 3/4 cup Greek yogurt
  • 1 scoop protein powder
  • 1 tbsp almond butter
  • 1/2 cup mixed berries

Macros: 325 calories | 39g protein

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

5. Turkey & Egg Scramble

If you have leftover deli meat, whip it into an egg scramble.

  • 1 egg
  • 1/2 cup egg whites
  • 5 slices oven-roasted turkey
  • 1/4 cup mushrooms
  • 1/4 cup tomatoes
  • 1/8 cup onions

Macros: 348 calories | 60g protein

And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Nutrition & Diet

5 "Lazy Breakfast Ideas for Weight Loss," According to a Weight Loss Coach

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home
Shutterstock
Leah Groth
By Leah GrothJul 16, 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.

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one of them, she explains that healthy morning meals don’t have to be complicated. “Five lazy breakfast ideas for weight loss,” she explains. “I'm a certified macro nutrition coach and fat loss coach, and I help women achieve their weight loss goals without cutting out their favorite food.” 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 her breakfast ideas.

Eggs and Toast

@project.s.lifestyle

5 lazy breakfast ideas for weight loss ✋🏾Head to the 🔗 in my profile for personalized coaching 📲 #weightlossfood #weightlosssnacks #weightlosscoach #fatlosstips #weightlosstips #fatlosscoach

“The first breakfast idea is just toast and eggs,” says Soraya. “This meal takes five minutes max to make, and it can be very customized. You can have your eggs boiled, scrambled, fried. You can make it into an egg sandwich or just have the toast egg separately.” Eggs are a very nutritious and filling way to get protein for breakfast, says Collingwood. “I agree that there are a ton of ways to prepare them, including adding veggies to make it an omelet and boost nutritional value. Toast can be whole grain and can actually be in the form of English Muffins or even whole grain Bagel – half or whole depending on calorie range.” She also recommends egg muffin bites “that you can make up ahead of time with veggies and eggs/egg whites and have them on hand to warm quickly for 30 seconds in the microwave when you are in a rush.”

Oatmeal

soraya-2project.s.lifestyle/TikTok

The second meal she recommends is oatmeal. “This is great because you can just pop in the microwave for 30 seconds to a minute and you're good to go.” She suggests either pre-made higher protein oatmeal or making it from scratch with oats and adding in some sources of protein. “Quick oats are just as nutritious as steel cut oats in terms of providing good whole grain without added sugar. You can make it with milk or added protein and calcium or add a scoop of protein powder to boost the protein as well. Also top with berries and a few walnuts for some antioxidants and healthy fats,” adds Collingwood.

Related: I Lost 160 Pounds Eating These High-Protein Snacks

Veggie Omelet

soraya-3project.s.lifestyle/TikTok

Number three is a veggie omelet. “Same thing as the first one. It takes about five minutes or less. You can add a bunch of veggies, spice, and seasonings to really customize it to your taste preferences,” she says. Collingwood is also a fan. “I like to mix egg whites with one whole egg so you can have more volume and fewer calories but also get the high nutritional benefit of some of the yolk,” she adds.

Peanut Butter Banana Toast

soraya-4project.s.lifestyle/TikTok

The fourth breakfast is almond butter or peanut butter banana toast. “This is essentially one slice of bread covered with almond butter or peanut butter topped with bananas,” explains Soraya. “This is a super simple meal. You don't have to cook anything, and it's protein packed and nutrient dense.” Collingwood is also a fan but notes “that it is not really protein packed.” She points out that one slice of bread will have 3 grams of protein (depending on brand) and 1 tablespoon of peanut butter has 4 grams of protein but 8 grams of fat. “You can use powdered peanut butter (and reconstitute it with water) for more protein and fewer calories and fat,” she suggests.

Related: Speed Up Your Weight Loss Journey By Doing This One Thing

Greek Yogurt

soraya-5project.s.lifestyle/TikTok

“And number five, the one I eat every single day because it's so easy and delicious, it's a Greek yogurt,” Soraya exclaims. “You want to take vanilla Greek yogurt or a flavored Greek yogurt, top it with granola, cookie crumbles, fruit, really customize it to your preferences. A great mix of protein, carbs, and it's so easy to make. You can't go wrong with this one.” Collingwood also loves Greek yogurt. “I always top mine with fruit, usually berries and grapes,” she says. “A sprinkle of granola also gives it a nice crunch and some more carbs.”

💪🔥Body Booster: Try and incorporate protein into your breakfast. It will help keep you satiated and fuller longer throughout the day, making you less likely to grab unhealthier options. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 High Protein Breakfasts to Shed Fat

keith ozment fit coaching
Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothJan 29, 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
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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Hannah_Hammes2
Copyright hammes_hannah/Instagram
Leah Groth
By Leah GrothOct 08, 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
✓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.

Do you want to drop body fat and “become unrecognizable?” Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she revealed some of her go-to morning meals for fat loss. “5 breakfasts I eat on repeat when I want to drop body fat,” she writes. “All under 15 minutes, 30-50 grams protein, under 500 calories.” She also reveals 4 habits to incorporate into your life to “become unrecognizable.”

Cottage Cheese Eggs

The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post.

Calories: 298,

Protein: 38g.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Egg Sammy

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

The next recipe is an Egg Sammy: “1 English muffin toasted, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says.

Calories: 352,

Protein: 34g.

Protein Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

She also eats protein pancakes. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says.

Calories: 380,

Protein: 41g.

Breakfast Burrito

A view of a breakfast burrito, featuring sausage links.Shutterstock

Breakfast burritos are also on her fat loss menu. “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says.

Calories: 330

Protein: 35g.

Smoothie

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

She also drinks smoothies. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says.

Calories: 377,

Protein: 47g.

She Also Recommends 4 Habits to Become Addicted To

In another post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she says. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve “tried it all” but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame? Here are the 4 habits I want you to become addicted to over the next 6 months.”

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Eat More Protein

Set of natural food high in protein on grey background, top viewShutterstock

“Eat at least 30g of protein at every meal,” she recommends. “Now I know you think that’s too much food but promise if you want to get there, you NEED to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.”

Do 30 Minutes of Strength Training

Next, do 30-minute strength training workouts “right at home,” she suggests. “Why?? Because these will fit into your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistent your plan allows you to be, the quicker you will see results. Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

Sleep

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Sleep is also key. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Hydrate

Portrait of woman taking break from joggingShutterstock

Finally, hydrate. “Drink your water sis!” she suggests. “At a minimum, half your body weight in oz of water. 80+ oz is good! And add electrolytes!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Ashley_DiGiacomo_Schwartz_the_busy_mom_method11
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothDec 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose body weight fast? There are a few easy ways to accelerate the process, according to one expert. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause and helps other women do the same. In a new social media post, she reveals key things that will help you lose body weight faster. “Too many people overcomplicate fat loss! It doesn’t have to be complicated! It just needs to be consistent. Be patient and do these five things,” she writes in the post.

1. Eat More Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

Her first suggestion is to amp up your protein intake. “More protein will lead to less hunger. Also, eating enough protein will help minimize muscle loss during your weight loss efforts. The goal should be to lose fat, not just to lose weight for the sake of losing weight. Losing muscle is not good. More muscle means your metabolism will function better and help you get that toned look (don’t forget you need to strength train as well),” she says in her post.

2. Increase Your Step Count

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

Next, walk more. “If your weight loss goals are moving slowly, you might lack enough movement in your day. Walking an extra 7,000-10,000 steps a day can help you burn an extra 300-400 calories a day, which will help your fat loss happen more quickly,” she explains.

3. Get More Sleep

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

If you aren’t getting enough sleep, your weight loss goals may be impeded. “More sleep leads to less hunger; if you stay up past your normal sleep window, you are more likely to get hungry and overeat, and late-night overeating leads to poor decisions as far as food choices go. Also, if you get substantial sleep, you will digest better, and you will wake up with better energy to work, and muscle grows at rest!” she writes.

4. Follow the 80/20 Rule

Young Caucasian suntanned beautiful elegant woman eating, biting Italian thick tomato pizza with burata cheese Yummy unhealthy food. Liking fingersShutterstock

You don’t have to be super strict all of the time when it comes to diet. She recommends following the 80/20 rule. “Don’t be so restricted in your plan that you can’t enjoy your life. That is the surest way to fail at your goals. You want a balanced and sustainable program that is realistic to stick to year-round. The approach shouldn’t be a crash diet or a quick fix. It should be a long-term commitment,” she says.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

5. Manage Your Stress

Young asian tourist woman walk and relaxing on the beach. In pink dress cloth and hat during summer season holiday. Pattaya, ThailandShutterstock

Stress management is an often overlooked component of weight loss. “High stress leads to high cortisol. High cortisol leads to a greater struggle to lose weight. Find ways to minimize your stress, meditate, walk, pray, journal, do yoga, and listen to music. Lower your stress, and your weight loss will happen faster,” she concludes.

Protein Packed Breakfast for Weight Loss: Egg White Veggie Scramble with Turkey Bacon

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

In another recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein.

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g - Calories: ~230.

Greek Yogurt Protein Bowl

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey.

Protein: 32g - Calories: ~270.

High-Protein Oatmeal

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries.

Protein: 30g - Calories: ~320.

Protein Smoothie

Green smoothie. Woman holding green vegetable detox juice outside in bikini in summer sun on beach. Healthy lifestyle with beautiful mixed race Asian Caucasian female model taking a cleanse diet.Shutterstock

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes.

Protein: 30g - Calories: ~270.

Mon

RELATED:10 Natural Weight Loss Steps This Trainer Uses Instead of Ozempic

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste.

Protein: 30g - Calories: ~330 (with avocado). And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 50 Pounds in Her 50s with These 6 “Silly” Weight Loss Hacks

Amy Lynn amylynn.fit
Copyright amylynn.fit/Instagram
Leah Suzanne
By Leah SuzanneApr 17, 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 trying to lose weight fast? According to one expert, some unexpected habits can help you accelerate fat loss. Amy Lynn is a fat loss coach who has lost over 50 pounds in menopause and helps other women do the same. In a new social media post, she reveals some outside-the-box habits that enabled her to lose weight in her fifties. “These ‘silly’ little hacks might sound random... but they work. Like, actually move-the-scale work. Here’s why each one helps with fat loss — especially if you’re over 40 and your hormones are giving drama,” she writes.

Add Sea Salt to Your Water

Her first hack is to add sea salt to your water. According to Lynn, it “helps with hydration, adrenal support & electrolyte balance. “If you’re chronically tired and craving salty snacks, this is for you.”

Go to Failure in Your Final Set

During your workouts, use your last set as an opportunity to go to failure. “Going to failure in your final set helps build muscle (hello metabolism support) and signals your body to burn fat, not muscle,” she says.

Eat a Raw Carrot Every Day

Eat a “raw carrot a day,” she said. The veggie “helps detox excess estrogen (which is often a hidden reason for stubborn belly fat & mood swings).”

Take a Walk in Nature

She also recommends taking walks in nature. “Lowers cortisol, improves insulin sensitivity, and helps with cravings. Bonus points if you leave your phone at home,” she writes.

Take a Shot of Apple Cider Vinegar Before Meals

Next, take a shot of apple cider vinegar before meals. According to Lynne, it “supports blood sugar control and digestion. Less crashing, less snacking,” she says.

Do Deep Breathing Exercises

Her last “silly” hack is deep breathing, “literally turns off your stress response and lowers cortisol. And since cortisol is the belly fat storing hormone this is a great hack!” she writes.

Bottom Line: Habit Stack

Her Bottom line? Habit stacking these six things will result in big results. “None of these are magic. But stacked together? They’re sneaky powerful.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Fat-Burning Snacks to Eat After 60

Karen Trasatti fitnutfitness
Copyright fitnutfitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 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 trying to lose weight after 60 but unsure what to eat? Fueling your body with protein and healthy fat filled snacks is what one expert recommends. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. “5 Go-To Snacks That Keep Me Fit and Lean at 61,” she captioned the video. “Finding snacks that fuel my body, satisfy cravings, and support my fitness goals is key to staying fit and lean at 61. Here are five of my favorite snacks that I eat on repeat,” she says.

Hard-Boiled Eggs + Veggies

Her first snack? Hard-boiled eggs with veggies. “A classic combo! Hard-boiled eggs are a perfect protein source, and I pair them with crunchy veggies like carrot sticks, celery, or cucumber for fiber and volume,” she writes.

Nut Butter + Apple Slices

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

Snack two is apple slices with nut butter. “For a sweet, satisfying snack, I slice up an apple and pair it with almond or cashew butter. It’s loaded with fiber, healthy fats, and just the right amount of natural sugar for an energy boost,” she writes.

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

She also loves roasted chickpeas. “Crunchy and full of plant-based protein, roasted chickpeas are my go-to when I want something savory. I season them with paprika, garlic, or chili powder before roasting,” she says.

Avocado + Rice Cakes

Avocado,And,Avocado,Oil,On,Wooden,Table, Avocados​AvocadoShutterstock

Another unique combo? Avocado and rice cakes. “A gluten-free rice cake topped with creamy avocado, a sprinkle of sea salt, and maybe a dash of chili flakes hits the spot every time. It’s satisfying and packed with healthy fats to keep me full,” she says.

Homemade Protein Bars

Homemade Energy Bar, Banana, Nut, Peanut Butter, Oatmeal, Protein Bars

Shutterstock

She also loves homemade protein bars. “I make my own protein bars with a mix of gluten-free oats, almond butter, protein powder, and a little maple syrup. They’re perfect for a grab-and-go snack,” she writes.

Bottom Line

The bottom line as to why these foods work? “These snacks are simple, nutrient-dense, and keep me energized for my workouts, work, and everything in between,” she writes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

5 Foods You Think Are High Protein…But Aren't

keith ozment fit coaching
Copyright keithozment.fitcoaching/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 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 eating healthy and amping up your protein intake but still can’t lose weight? One expert points out that you might think you are eating high-protein foods when you actually aren’t. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post he goes over “protein math” and reveals 5 foods you think are high protein but actually aren’t.

“First… let’s clarify what the baseline is for something to be considered high protein. Let’s learn protein math! High protein means there are around 10g of protein for every 100 calories. For example: If the food you are eating has 19-20g of protein and around 200 calories, that’s a winner!” he says. Here are 5 foods that often get labeled as high protein, but actually aren’t.

Peanut Butter

“Peanut butter is my weakness but l’m sorry to say that it is a fat bomb that happens to have a little bit of protein,” Ozment reveals. “A serving of pb is about 190 calories with only 7g of protein. Truly measure out a serving of peanut butter. It’s very depressing.”

Eggs

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Most people think eggs are a good source of protein, but they aren’t. “On the surface, eggs are essentially high protein. The problem is when people ONLY eat 2 eggs for breakfast. 2 large eggs are only 12g of protein. You need about 20g more to make a solid breakfast,” he says. “Add liquid egg whites or have some turkey sausage along with those 2 eggs to get the total protein up to a minimum of 30 grams.”

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts “of any kind,” aren’t a good source of protein. “Just like the peanut butter, basically any kind of nut will be a fat serving that happens to have some protein. Nuts are great. Amazing vitamins and minerals, some fiber, healthy fats...just watch the portion sizes and DONT use them as your protein source,” Ozment explains.

Regular Yogurt

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Regular yogurt is not going to cut it for protein. “I’m not talking non fat Greek yogurt...l mean regular, plain old yogurt,” Ozemet says. “A serving of Dannon strawberry yogurt is 160 calories with 5g of protein. Compare that to strawberry Oikos Triple Zero Greek yogurt at 90 calories with 15g of protein. No comparison!”

Protein bars

Close up of entrepreneur woman hands holding cereal snack bar working on laptop at home office

Shutterstock

“Protein bars can be super convenient to get in some protein but most don’t have the best protein to calorie ratio,” says Ozment. “Be sure it passes the protein math that I mentioned at the beginning of this post!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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