How to Eat the Same Amount of Food and Lose Weight

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        How to Eat the Same Amount of Food and Still Lose Weight
    Here is everything you need to know about the method that helped one man lose 23 pounds in two months. 
By Leah GrothJul 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
thenutritionnarc/Instagram
By Leah GrothJul 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 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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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@thenutritionnarcHow 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 Fatsthenutritionnarc/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%Shutterstock
“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 PercentShutterstock
“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 EffectShutterstock
“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 KeyShutterstock
“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 WeightShutterstock
“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 Strategydietdivatara/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 ItShutterstock
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.
proteinhigh protein dietsustainable weight lossweight losscarbshealthy eating

        
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        Can't Lose Weight Despite Eating Less? This Could Be Why
    
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
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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.
Just because you aren’t eating very much doesn’t mean you are going to lose weight. Jamie Michele (@jamiemiichele) is an online coach and food and fitness expert, who tries to help people become the best and healthiest versions of themself. In one of her viral videos she schools her followers on the importance of making nutritious choices and meal planning. “If you are someone who is wondering, ‘I don't eat very much. I have no idea why I'm not losing weight,’ I'm going to show you why,” she says in the clip. Find out if you are guilty of this unhealthy habit and what you can do about it. 
If You Are Grabbing Food Out of Convenience, It Might Not Be the Healthiest – Even If You Don’t Eat a Lot@jamiemiicheleOnce you start tracking the calories of the foods you eat, you will be shocked! #fitness #fitnesstips #nutrition #fatloss #weightloss #lowcalorie #caloriecounting #highprotein #lowcaloriemeals
“Let's say you're running late to class or work, and you stop at Starbucks and you grab a bagel and cream cheese and a grande vanilla latte. Pretty simple, right? So then in the middle of the day, you don't have any time for lunch. So you grab a protein bar and a Coke again, not that much. So then by dinnertime, you're starving. You still want to get something decent. So you go to Cava, you get the bowl, you get the pita chips because you haven't eaten that much today, and those are your meals for the day,” she says. 
Just Those Items Add Up to 2,055 Caloriesjamiemiichele/TikTok
She explains that this type of menu amounts to a lot of calories. “This day of food, which isn't that much, you just have a bagel, a protein bar, and a bowl. It comes out to 2,055 calories, which is the average woman's maintenance,” she says. 
Related: 6 Important Things You Should Consider Before Getting Breast Augmentation
Unless You Are Exercising A Lot, This Type of Diet Won’t Get You Into a Caloric DeficitShutterstock
Exercise and movement also comes into play. “If you combine that with a pretty sedentary lifestyle, like not getting a ton of steps, just working out two to three times a week, it is easy to see why you are not losing weight or even gaining weight, or you can eat a lot more,” she says. 
You Can Eat More, and Still Lose Weightjamiemiichele/TikTok
She then shows an alternative meal plan. “This is 500 calories less, which is a deficit for a lot of people. You get a full breakfast, burger, bowl, potatoes, sauce, a big bowl of pasta and dessert, and you get to lose weight,” she points out. 
Related: I’m a Doctor Who Lost 100 Pounds and Here are 5 Things I Would Always Do
Meal Planning Is Key, an Expert SaysShutterstock
If you want to stick to a healthy diet, meal planning is important. “A lot of us tend to eat reactively and don’t plan ahead,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “The result is eating out with high calorie, low nutrient foods, skipping meals, grabbing anything around the office or home, and making poor choices. If you plan ahead you can eat more strategically with more nutrient dense foods, snacks to bridge your hunger between meals, proper portion sizes, and not skipping meals.”
💪🔥Body Booster: Plan out your meals for one week and try sticking to it. At the end of the week, do you feel better? Have you lost weight? 

        
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Nutrition & Diet
        How to Eat the Same Amount of Food and Still Lose Weight
    
thenutritionnarc/Instagram
By Leah GrothJul 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
   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.
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@thenutritionnarcHow 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 Fatsthenutritionnarc/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%Shutterstock
“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 PercentShutterstock
“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 EffectShutterstock
“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 KeyShutterstock
“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 WeightShutterstock
“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 Strategydietdivatara/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 ItShutterstock
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.
Nutrition & Diet
        I Lost 40 Pounds in 5 Months on "Volume Eating" Diet, Says Influencer
    
nourrtann/Instagram
By Leah GrothJun 09, 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
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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.
Nour T (@nourrtann) is a social media influencer who shares videos about everything from skincare tips to diet and fitness hacks. In fact, she regularly shares about how she lost a whopping 40 pounds in just 5 months. In one of her viral videos Nour reveals that one diet hack in particular has been instrumental in her weight loss journey. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian weighs in. 
There Is “One Sustainable” Way to Lose Weight@nourrtannthe best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals
“I'm telling you guys, there is only one thing, one sustainable, realistic thing that actually works when it comes to losing weight and getting to your goals. I worked in a gym for five years, so I tried everything you can think of,” says Nour. “I'm also someone who lost 40 pounds in less than five months, and I've seen people who have tried anything you could think of.” 
Calorie Reduction Helps You Lose WeightShutterstock
“One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.” Collingwood agrees. “Yes, diets just trick you into eating fewer calories. When you reduce calories to burn more than you are taking in, you will lose weight!”
Related: Kim Kardashian's Trainer Flaunts Washboard Abs in Mirror Selfie. Here's Everything She Eats in a Day.
But the Technique of “Volume Eating” Is the Most SustainableShutterstock
“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. Collingwood agrees that no one likes to eat like a mouse, and “if your eyes can see a larger amount of food, it tells the brain that you are getting a decent portion and that it should feel full.”
You Eat Large Amounts of Low-Calorie FoodsDiet Diva/Facebook
“You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. “Low-calorie foods tend to have higher water content (fruits and veggies) and also fiber to keep you full longer. You can eat more volume and fill up without contributing a lot of calories,” explains Collingwood.
Related: The #1 Right Way to Lose Lower Stomach Fat
You Eat Half a Portion of Rice or Noodles and the Other Half, a VeggieShutterstock
Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half and you're allowing yourself to eat much more vegetables, which are good for you,” she says. “Using cauliflower rice and zucchini noodles in place of all or some of the starchy counterparts can definitely reduce calories and boost nutritional value,” agrees Collingwood. 
Or, Make Half the Eggs and Add Lots of VeggiesShutterstock
“Another example is, let's say you're having eggs for breakfast, you would just add a bunch of chopped vegetables into the scramble mix. Now you're eating so much more, but you added no calories to your meal,” she says. “Adding veggies to your eggs will definitely boost the nutritional content, fiber content and volume by a lot. Your eyes will see a big plate of food but the calories won’t be too high,” Collingwood adds. 
Related: 15 Foods That Fight Fat
She Says It Will Help You “Get to Your Goals” Fasternourrtann/Instagram
“I'm telling you, start volume eating. If you practice volume eating, you will get to your goals without all the added stress, and it's a way that you should want to and can eat for the rest of your life. Yes, all these other things might work and they might work fast, but I've been there and they're not realistic. You'll gain the weight back and you'll just do it all over again. It's unhealthy, it's unrealistic, and it's dumb,” Nour concludes. “Portion size is the problem for many people but they don’t want to eat small portions because they think they won’t be full or will feel deprived. When you can eat a full plate of food, you feel better. When that full plate is mostly veggies, you can feel good about that and still lose weight!” says Collingwood. 
💪🔥Body Booster: Volume eating is a great tactic: You get to eat some of your favorite foods paired with some healthier alternatives, allowing you to lose weight while staying satiated. 
Nutrition & Diet
        I Lost 30 Pounds Without Working Out and This Is How
    
Brittany Vasseur/YouTube
By Leah GrothSep 09, 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 lose weight but can’t make it into the gym for whatever reason? There are still ways to drop pounds without exercise. Brittany Vasseur (@vasseurbeauty) is a beauty and lifestyle influencer who shares “the best tips, tricks & products to improve your life.” In one viral vide, she reveals how she lost 30 pounds without working out. “It is, in fact, possible to lose weight in a healthy way without working out,” she says at the start of the clip, offering several tips on how to do it.
The Best Way to Lose Weight Is a Combo of Diet and Exercise, She SaysBrittany Vasseur/YouTube
“Now granted, as a major disclaimer, the best way to lose weight is through a combination of diet and exercise. I highly recommend that you do work out if you can,” Brittany says. However, there are many reasons you might not be able to. “Maybe you just don't have the time. Maybe you have a physical injury or limitation, or maybe you just absolutely hate working out, and that's okay,” she says.
Losing Weight Should Be About Feeling Good and HealthierShutterstock
Brittany goes on to explain that she wanted to lose weight, “not because of a number on a scale, but more so just to feel good and to be healthier,” she says. “And all of this is about being healthier, not about a number on a scale. I really do wanna emphasize that.”
Get Your Diet In Order, Starting with Cutting Foods OutShutterstock
“First and foremost, you need to get your diet in order, and that means cutting out certain foods that are high in calories but low in nutritional value,” Brittany says, noting that the “biggest one” is refined sugar, followed by dairy and then processed foods. “If you can just cut those three food groups out of your diet, then that alone will make a big difference. It is easier said than done, but I will say one added bonus: when I cut out refined sugar and dairy from my diet, an added benefit is that my sugar cleared up, and that is a pretty common thing that happens.” She adds that sugar beverages should also be avoided as well. “You want to avoid soda, sugary drinks, and alcohol, however much possible. And yes, that does also include diet soda, any sugary drinks like that, just don't drink them or limit them as much as you can,” she says.
Focus Your Diet Around Lean Protein, Complex Carbs, Healthy Fats, and VeggiesShutterstock
“The types of foods that you want to be eating are lean protein, complex carbohydrates, healthy fats, and also vegetables,” Brittany says. “So on any given plate, even for my snacks, I always like to make sure that there is a protein and a complex carb wherever possible because doing that is not only healthy for you, it helps maintain your blood sugar so you don't have mood swings and energy swings throughout the day.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Make Things Easy on Yourself and Eat ConsistentlyBrittany Vasseur/YouTube
“The next tip is to make things easy for yourself,” Brittany says. “If you make these easy, you will set yourself up for success.” For example, she eats the same thing for breakfast, lunch, and snacks, alternating her menu weekly, “so I don't get bored of it and eat the same thing for months at a time,” she says. “The biggest benefit of this is you plan it in advance, and then you don't have to think about what you're eating, and every single meal doesn't become a struggle of what am I going to eat, what do I have to prepare?”
Invest in Meal KitsShutterstock
As for dinner, “I do switch things up, and what I personally do is I use meal kits,” Brittany says. “There's a lot of different services out there. You know, Blue Apron, HelloFresh, there's Purple Carrot if you're vegan. The one that I use is called Gobble because those are meal kits you can make in under 15 minutes, and I don't have a lot of time these days.” She notes that some meal kids are healthier than others, so you should pay attention while ordering. You might also consider omitting sauce or using less than recommended.
Meal PrepShutterstock
“The next way to make things easy for yourself is one of the biggest takeaways from this entire video, and that is meal prepping,” Brittany says. “When I started meal prepping, everything changed. For me, it just makes eating healthier so much easier. You don't have to think about it. I think there's a misconception that meal prepping is this long and involved process that takes all day, but it really isn't. For me, my meal prep takes the same amount of time as it would take for me to prepare one meal. I'm just making a larger quantity of food at one time.” She uses little containers to store her food.
RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 
Remove Junk Food From the HomeShutterstock
“The next thing I recommend you do, or maybe you have a friend or family member do for you, is to remove all of the junky, tempting foods out of the house,” Brittany says. “If you're having a weak moment, you know you will find that box of cookies and you'll eat most of the cookies. So if they're out of the house, you don't have that opportunity.”
Allow Yourself One Treat a DayShutterstock
“That being said, something that I do, which makes this entire thing sustainable for me, is that I allow myself one treat a day,” Brittany says. “This is something that I look forward to, and I give myself as a reward for being good for the entire day. My personal treats that I give myself are coconut bites. I will have 10 of these in the evening.” Another one of her go-to's? Justin's organic dark chocolate peanut butter cups. “I will have two of those,” she says.
Portion Out SnacksShutterstock
Brittany recommends pre-portioning all snacks or treats. This way, you are less likely to overeat. “Take out the amount that you're allocating yourself as your treat and put the bag or the box that it comes in away and just have the portion that you want to eat so you're not tempting yourself to eat more than you want,” she says.
RELATED: 10 Ways to Lose Your Arm Flab in 4 Weeks
Track Your CaloriesShutterstock
The overarching theme of weight loss “is calories in, calories out, and in order to know that, you have to track your calories,” says Brittany. She uses the MyFitnessPal app, which “makes it really easy to track exactly the amount of calories that you are taking in,” she says, reminding that you “have to be honest with yourself and you have to accurately track every single thing that you consume. Otherwise, none of this will work, and the entire system falls apart.”
1Calculate Your Maintenance CaloriesShutterstock
Next, you need to “figure out the exact amount of calories you would need to consume every day to maintain your current weight,” she says, suggesting a calorie calculator website. “You go on these; you put in your height, your sex, and your current weight, and will also ask about your activity level. And what I recommend you do is be sedentary. Even if you are moderately active, just put sedentary because that will give you a nice buffer and help make the system work better.”  That will give you a baseline for what you would need to consume to maintain your current weight.
RELATED: 15 Tips on How to Use Fiber for Weight Loss
Then Subtract 200Shutterstock
“What you wanna do from there is shoot to have 200 fewer calories than whatever number that is,” she says. “So if it says you need 1700 calories a day to maintain your current weight, you want to have 1500 calories a day.” This will put you “in a slight caloric deficit and set you up to lose weight at a nice steady rate of about half a pound to one pound a week,” she says. You can benchmark your progress with this useful Lean Body Mass Calculator.
Adjust As NeededShutterstock
“This is going to help make it sustainable and it's going to help make it healthy. So once you get started on your tracking and looking at your calories and seeing what your weight loss is, you wanna make the necessary adjustments so that you're on the right track of losing about half a pound to one pound a week,” she says.
💪🔥Body Booster: To improve your diet, cut out refined sugar, reduce dairy, and avoid processed foods. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds
    
Copyright profitablenest/Instagram
By Leah GrothDec 21, 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 struggling to get into a calorie deficit – which is a non-negotiable of weight loss? Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she offers essential tips on how to do it. “7 proven calorie deficit tips to help you lose your next 20 pounds,” she wrote across the Instagram video.
Boost Your Fiber Intake to Stay Fuller Longer
Shutterstock
“Getting enough fiber is essential for feeling satisfied and supporting healthy digestion,” she writes in her post. “Aim for at least 25g of fiber daily to keep hunger in check and your digestion running smoothly.”
Great sources include:
Avocados
Raspberries
High-fiber bread
Lentils and beans
Use Multiple Metrics to Track Progress
Shutterstock
Next, she recommends using multiple metrics to track progress. “The scale isn’t the only way to measure success—especially if you’re building muscle while losing fat,” she says, offering some tools to give you a fuller picture of your progress.
Weekly progress photos
Performance improvements in your workouts
How your clothes fit.
Get Quality Sleep to Stay on Track
Shutterstock
Yes, sleeping will help you lose weight. “Poor sleep increases hunger hormones and cravings, making it harder to stick to your goals,” she writes.
Aim for 7–8 hours of sleep per night💤
Can’t sleep enough at night? Short power naps during the day can help you recharge.
Snack Smart with Low-Calorie Fruits
Shutterstock
She also recommends snacking, but sticking to smart, low-calorie fruits. “Hunger between meals? Reach for nutrient-packed, low-calorie fruits instead of processed snacks,” she says.
Some great options:
Berries (blueberries, strawberries, etc.)
Watermelon
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Walk Your Way to a Bigger Deficit
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And, you can walk your way to a bigger deficit, she says. “Walking is an underrated but powerful way to increase your calorie burn,” she writes. Her tips? “Start small: Add 1,000–2,000 steps per day,” she says. “Gradually build up to 8,000–12,000 steps daily.”
Enjoy Your Favorite Foods in Moderation
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And, you can enjoy your favorite foods in moderation. “Ditch the ‘all-or-nothing’ mindset. Completely cutting out your favorite foods often leads to cravings and binges,” she says. One way to do this is by planning your meals ahead. “Start with your protein sources, then add a small portion of your favorite treat,” she says. “Balance is key. You can enjoy the foods you love while still seeing progress.”
Avoid Extreme Calorie Cuts
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Finally, avoid extreme calorie cuts. “Eating too few calories (e.g., 1,200/day) might yield quick results, but it’s not sustainable and often leads to burnout,” she says. Aim for “a steady 0.5–2 pounds of weight loss per week,” she recommends. “If the weight is coming off too quickly, increase your calories slightly to stay healthy and energized.”
What to Eat for Breakfast If You Want to Be Fit
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In another post she reveals a sample menu of what she eats in a day to stay in shape.
3-4 eggs - High in protein and healthy fats for sustained energy, 1 cup Oikos Greek yogurt - Adds additional protein and probiotics, 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.
Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.
What to Eat for Lunch If You Want to Be Fit
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Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety, 1 fist-size sweet potato - Complex carb for steady energy, Mixed veggies - Fiber, vitamins, and minerals to round out your meal.
Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.
What to Eat for Dinner If You Want to Be Fit
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Lean steak or ground beef (50g protein) - Hearty protein source rich in iron, 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores, Mixed veggies - Nutrient-dense to support overall health
Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.
What to Eat for a Late Night Snack If You Want to Be Fit
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Egg wrap
1 tbsp powdered peanut butter (mixed with water for a creamy texture).
1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.
Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.
And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

        ​Stock Up on Groceries
    

        Shutterstock
    
By Leah SuzanneApr 25, 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 hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

            
                3 Eggs Don’t Offer Enough Protein
            
            
        9 High-Protein Foods That Beat Eggs for Weight LossShutterstock“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

            
                You Need to Be in a Calorie Deficit While Consuming Enough Protein
            
            
        
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A post shared by Jarrah Martin (@jarrahmartinfitness)
“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues. 

            
                10 Foods with More Protein and Fewer Calories Than 3 Eggs
            
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

            
                You Can Keep Eating Eggs Too
            
            
        Eat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

            
                The Bottom Line
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic
    

        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    

        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 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.
Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes. 

            
                Ozempic Turns Down Your Appetite
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

            
                Here Is What These Foods Do
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
They slow down how fast food leaves your stomach (you stay full longer)
They help regulate blood sugar after meals
They reduce cravings by acting on hunger centers in your brain
They improve insulin sensitivity
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                1. Avocados
ShutterstockAvocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

            
                2. Potatoes
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

            
                3. Chia Seeds
            
            
        ShutterstockChia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes. 

            
                4. Eggs
            
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                5. Oats
ShutterstockOats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

            
                6. Greek Yogurt
            
            
        ​Plain Greek YogurtShutterstockShe is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

            
                7. Leafy Greens
            
            
        ​SpinachShutterstockLeafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

            
                8. Meat
            
            
        ​Stick to Certain ProteinsShutterstockMeat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

            
                9. Salmon
            
            
        ShutterstockUp next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                10. Berries
            
            
        ​BerriesShutterstockLast on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Fitness & Workouts
        I Am a Trainer and Swear by These 7 Core Exercises
    

        Copyright mramericajasonkozma/Instagram
    
By Leah SuzanneApr 24, 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 exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

            
                Hanging Leg Raises
            
            
        ShutterstockWhy trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.
Trainer Tip: Avoid using momentum; go slow for max burn.

            
                Planks (and Variations)
            
            
        ShutterstockWhy trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.
How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.
Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

            
                Weighted Sit-Ups
            
            
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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).
How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.
Trainer Tip: Keep your lower back from arching as you sit up.

            
                Weighted Crunches
            
            
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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.
How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.
Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

            
                Russian Twists (Weighted or Bodyweight)
            
            
        ​Target Side Core MusclesShutterstockWhy trainers love it: Excellent for building oblique strength and rotational power.
How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.
Trainer Tip: Keep your chest lifted and back straight to avoid strain.

            
                Dead Bug
            
            
        ​ 7. The Modified BeetleShutterstockWhy trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.
How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.
Trainer Tip: Press your lower back into the floor the entire time.

            
                Ab Wheel Rollouts
            
            
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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.
How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.
Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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