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3 Things That Helped Me Break the Cycle of Yo-Yo Dieting

Here’s how to stabilize your unhealthy relationship with dieting

Jenna_Rizzo_jennaaaamariee12

Are you struggling to break the pattern of yo-yo dieting? Fitness influencer and online coach Jenna Rizzo helps women get in shape in a natural way – via diet and exercise. In one of her posts, she discusses the push-and-pull of dieting and how to break it. “If you are sick of yo-yo dieting and gaining and losing the same 10 to 20 pounds, listen up. My name's Jen. I've been a fitness coach for the past six years, and I specialize in women's weight loss,” 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, weighs in on what she has to say.


Rizzo Would Diet Monday Through Friday and Indulge on the Weekends

Jenna_Rizzo_jennaaaamariee11jennaaaamariee/Instagram

“Back when I first started my fitness journey, I fell into a really bad cycle of yo-yo dieting,” Rizzo confesses. “I would restrict myself so much during the week and lose a bunch of weight Monday through Friday, but weekends were like my Achilles heel, like I would go crazy and eat everything. Here are the three things that help me break the cycle once and for all.”

She Let Go of Perfection

Jenna_Rizzo4jennaaaamariee/Instagram

“Number one, I let go of trying to be perfect on my diet throughout the week,” she explains. “When I say I tracked everything, I mean it, every gram, every ounce, every milliliter, everything was accounted for. I had it in my brain that I was either a hundred percent perfect or a hundred percent off the rail and there was no in between. So letting go of that mentality is truly what helped me find balance. And I do still track now if I'm just trying to tighten up, but it's much more laid back. I'm just tracking to make sure I'm eating enough and actually getting enough protein in.”

Related: This Is Exactly How to Lose Body Fat This Year

She Loosened Her Food Rules

Jenna_Rizzo_jennaaaamariee13jennaaaamariee/Instagram

“Number two, I slowly let go of these food rules that I'd set for myself, like eating super low calorie on a day,” she says, adding that she stopped telling herself “that some foods are good and some foods are cheating foods.” Once she let go of the rules, “food just became food again,” she said. “Like I eat healthy now because it makes me feel good, not because I have some anxiety about getting out of shape.”

She Allowed Herself to What She Wanted, When She Wanted It

Jenna_Rizzojennaaaamariee/Instagram

This led her to number three. “I allowed myself to eat the foods I wanted, and no doubt this was the hardest one to control in the beginning,” she said. “But once I started to allow myself to just eat kind of whatever I wanted when it sounded good to me, it allowed food to not be such a big deal anymore. So it wasn't something I felt like I needed to binge on because I couldn't have it again, if that makes sense.”

RELATED: 5 Exercises Wrecking Your Bone Health After Menopause

Body Network's Expert Weighs In

Girl holds a paper plate with healthy food sitting on the floor. Home delivery food. Healthy eating concept. When you stay at home.Shutterstock

Being too regimented and “weighing and measuring every morsel of food you eat definitely takes the fun out of eating and creates an atmosphere of guilt when you have a minor little slip,” agrees Collingwood. However, tracking for a while is “great for awareness of how many calories are in foods and approximately how many you are getting in a day, but getting too strict has it’s downfalls and can create an eating disorder mindset,” she says.

As for food rules, having the mindset of balance is key to fueling yourself well, she says. “Your attitude on food can go a long way to a peaceful mind. If you are constantly attaching guilt or praise to certain foods you are putting too much emotion into foods and that can then affect your mental and emotional state in other areas of your life. Looking at food as nourishing and positive for health instead of evil for weight gain is a huge step for a lot of chronic dieters,” she explains. And, too strict rules lead to rules being broken “and sometimes going way overboard the other way,” she says.

“I have seen people undo 6 days of really strict eating in just one ‘cheat’ meal because they eat way too much in that meal. Allowing yourself to have all kinds of foods in moderation rather than binging helps to maintain normalized eating and a feeling of peace around food.”

💪🔥Body Booster: If you are struggling with binge eating or yo-yo dieting, try and reset your relationship with food.

@jennaaaamariee

3 first steps i took to help me put an end to my yo yo dieting

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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.

Are you struggling to break the pattern of yo-yo dieting? Fitness influencer and online coach Jenna Rizzo helps women get in shape in a natural way – via diet and exercise. In one of her posts, she discusses the push-and-pull of dieting and how to break it. “If you are sick of yo-yo dieting and gaining and losing the same 10 to 20 pounds, listen up. My name's Jen. I've been a fitness coach for the past six years, and I specialize in women's weight loss,” 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, weighs in on what she has to say.


Rizzo Would Diet Monday Through Friday and Indulge on the Weekends

Jenna_Rizzo_jennaaaamariee11jennaaaamariee/Instagram

“Back when I first started my fitness journey, I fell into a really bad cycle of yo-yo dieting,” Rizzo confesses. “I would restrict myself so much during the week and lose a bunch of weight Monday through Friday, but weekends were like my Achilles heel, like I would go crazy and eat everything. Here are the three things that help me break the cycle once and for all.”

She Let Go of Perfection

Jenna_Rizzo4jennaaaamariee/Instagram

“Number one, I let go of trying to be perfect on my diet throughout the week,” she explains. “When I say I tracked everything, I mean it, every gram, every ounce, every milliliter, everything was accounted for. I had it in my brain that I was either a hundred percent perfect or a hundred percent off the rail and there was no in between. So letting go of that mentality is truly what helped me find balance. And I do still track now if I'm just trying to tighten up, but it's much more laid back. I'm just tracking to make sure I'm eating enough and actually getting enough protein in.”

Related: This Is Exactly How to Lose Body Fat This Year

She Loosened Her Food Rules

Jenna_Rizzo_jennaaaamariee13jennaaaamariee/Instagram

“Number two, I slowly let go of these food rules that I'd set for myself, like eating super low calorie on a day,” she says, adding that she stopped telling herself “that some foods are good and some foods are cheating foods.” Once she let go of the rules, “food just became food again,” she said. “Like I eat healthy now because it makes me feel good, not because I have some anxiety about getting out of shape.”

She Allowed Herself to What She Wanted, When She Wanted It

Jenna_Rizzojennaaaamariee/Instagram

This led her to number three. “I allowed myself to eat the foods I wanted, and no doubt this was the hardest one to control in the beginning,” she said. “But once I started to allow myself to just eat kind of whatever I wanted when it sounded good to me, it allowed food to not be such a big deal anymore. So it wasn't something I felt like I needed to binge on because I couldn't have it again, if that makes sense.”

RELATED: 5 Exercises Wrecking Your Bone Health After Menopause

Body Network's Expert Weighs In

Girl holds a paper plate with healthy food sitting on the floor. Home delivery food. Healthy eating concept. When you stay at home.Shutterstock

Being too regimented and “weighing and measuring every morsel of food you eat definitely takes the fun out of eating and creates an atmosphere of guilt when you have a minor little slip,” agrees Collingwood. However, tracking for a while is “great for awareness of how many calories are in foods and approximately how many you are getting in a day, but getting too strict has it’s downfalls and can create an eating disorder mindset,” she says.

As for food rules, having the mindset of balance is key to fueling yourself well, she says. “Your attitude on food can go a long way to a peaceful mind. If you are constantly attaching guilt or praise to certain foods you are putting too much emotion into foods and that can then affect your mental and emotional state in other areas of your life. Looking at food as nourishing and positive for health instead of evil for weight gain is a huge step for a lot of chronic dieters,” she explains. And, too strict rules lead to rules being broken “and sometimes going way overboard the other way,” she says.

“I have seen people undo 6 days of really strict eating in just one ‘cheat’ meal because they eat way too much in that meal. Allowing yourself to have all kinds of foods in moderation rather than binging helps to maintain normalized eating and a feeling of peace around food.”

💪🔥Body Booster: If you are struggling with binge eating or yo-yo dieting, try and reset your relationship with food.

@jennaaaamariee

3 first steps i took to help me put an end to my yo yo dieting

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.

When I tell people I lost 30 pounds by changing my mindset, they stare back at me as if to say, it can't be that easy. No, it's not that easy. But it really does work.


I am a Mindset and Movement Coach and a Certified Cognitive Behavioral Therapy Professional with a B.A. in Psychology, as well as a certified fitness coach in mat pilates and barre. I like to say that I was my first client—when I gained a considerable amount of weight in college, I remember not recognizing my own reflection both physically and mentally. I tried a TON of yoyo dieting and followed an inconsistent routine.

In my senior year of college, my life changed when I was given a one-year membership to a gym. This was the start of my true passion for movement and mental strength. I learned so much about myself that continued to unfold over the years bringing us to the present day where I have married the two to become a mindset and movement coach.

Throughout my fitness career, I have met so many people that were physically fit but lacked that same health in their mindset and mental health. Everything is all connected and they truly work hand in hand in order to cultivate sustainable well-being. Being able to tap into your body's needs, staying consistent, and recognizing when your mind and body needs me more is the act of being your own health advocate and activating the power of being the author of your own story.

And every story needs a good beginning.

I remember the exact day I decided to lose weight. I was in New York City with a friend and there was this huge staircase in the subway station on 5th Avenue and 53rd Street. The escalator was not working so my friend and I had to climb the stairs. I remember how difficult it was, and saying to myself I can do this. Eventually, when I got to the top I also remember saying to myself I will climb these stairs one day without a problem. Fast forward about 2 years. I remember the feeling of accomplishment when I did just that with a yoga mat and backpack on my back.

There are two things that have gotten me through the hardest times in my life: Being able to tap into my internal strength while seeing my physical strength develop is profound. It didn’t stop there—these realizations spilled into other areas of my life creating a full transformation. Read on to learn how I lost weight and how you can, too.

1. How I Lost the Weight

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After years of yo-yo dieting and deprivation, I struggled to lose the weight I gained freshman year of college. I was given a one-year gym membership by my brother, my senior year in college. I was also introduced to Weight Watchers by my best friend's sister who recently had a baby and was using Weight Watchers to get back into shape. The combination of the two changed my life. I tried every class imaginable until I found a workout routine that worked for me. Through this I was also able to connect with like minded individuals that helped to support me in my weight-loss journey. When it came to nutrition, my curiosity was sparked! I learned the importance of hydration, having a colorful and balanced plate and eating foods that served me and my new active lifestyle. Over time this became a part of me, it became a lifestyle.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

2. My Advice for People Who Struggle With Maintaining a Positive Mindset While Working Toward Health and Fitness Goals

Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

The biggest thing in my coaching that I advise all my clients to do is write down their accomplishments! Often people are focusing on what they haven’t done vs. what you have. Having a working document or journal for you to reflect on regularly will help keep you motivated and remind you of what you are capable of.

3. Common Weight Loss Mistakes to Avoid

leg of fat woman being run or jog on belt of treadmill machineShutterstock

They don’t do things they enjoy! They tend to hop on trends and do what other people are doing which causes them to quit. Another thing that gets in the way is the desire for a quick fix! Sustainable change takes time and consistency. Most importantly they aren’t tapping into their WHY! This is what is going to get you out of bed when you don’t feel like doing it. If you can vividly paint a picture of why you are setting yourself up for success.

Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

4. Conquer Your Fears

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I recall when I started taking classes I would always go to the back of the class in fear of doing the moves wrong. I also wore baggy clothes for fear of being judged. As my physical body got stronger so did my mental strength and mindset. I started to care less about what people thought and moved from the back of the class to the front. I was less concerned about what people thought and more concerned about showing up for myself.

💪🔥Body Booster: Write down your accomplishments! Having a journal will help keep you motivated and remind you of what you are capable of.

Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.

Heather Robertson is a weight loss warrior and the YouTube creator behind Half Size Me, who lost a whopping 170 pounds the “sustainable, maintainable” way. In a new video, she reveals a few key habits that helped her conquer her life-long addiction to food. She starts off the video with a quote: “People do not decide their future, they decide their habits, and their habits decide their future,” noting that it is “a hundred percent true. “I instilled five big habits into my eating, behaviors, and health behaviors that caused me to lose 170 pounds and keep it off.”


Habit 1: Meal Planning

The first habit that helped her lose weight was meal planning. “Here's the interesting thing. I meal plan every week of the year. Vacation, not vacation, holidays, not holidays. Does the meal planning look wildly different based on the fact I might be on vacation or celebrating a holiday? Sure, but do I maintain the habit of meal planning 52 weeks out of the year,” she says in the post.

“Every week, I plan my meals. Even if it says vacation, eating out, eating out, eating out. It doesn't matter because of what it is. It's the habit of meal planning.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

There Is Science Behind It

Orlando,FL/USA-10/2/19: Panda Express chinese fast food restaurant employees waiting on customers.Shutterstock

There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Habit 2: Daily Exercise

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“My second big habit that I focus on is exercise daily,” she reveals. “It doesn't matter if the exercise is walking, yoga, strength training, some kind of cardio; it's about honoring the habit of doing exercise daily,” she says. “ I do the activity anyway, even if it's a 20-minute power walk. A great exercise is done to check.”

RELATED: Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds

Here Is What You Should Aim For

Fit woman fitness performing doing deadlift exercise with dumbbellShutterstock

The current Physical Activity Guidelines for Americans maintain that, at a minimum, adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per day. However, most experts recommend moving your body daily, whether that is something as small as a short walk or a brief strength training session.

Habit 3: Food Journaling

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

“The third thing that I do is I journal my food every day,” Heather says. She points out that you can do this by taking photos, tracking calories, tracking macros, or tracking points. “It's really just being aware of what you're eating. And here's the thing: the method you use is not important. What is important is the personal self-awareness that it draws to your eating behaviors,” she points out.

This Way, If Your Weight Goes Up, You Can See Why and Make Changes

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“If you're somebody who's using a photo journaling app or paper pencil, if all of a sudden you were to go back two weeks ago and you notice you were eating 50% of your plate and vegetables, you were skipping snacks, now all of a sudden you're not eating any vegetables and you're eating grazing on snacks all day long, regardless of calories, regardless of points you can see your behaviors have changed,” she explains.

"So when your scale weight starts to creep up, you know why you can fix it. You know what's broken. You know what kind of got disrupted, right? But when we have no clue, when we have no idea what we're doing, whether it's with our money, with our food, of course, you're going to struggle because you can't fix what you don't know is broken. So the awareness that comes from journaling is hugely helpful.”

RELATED:7 Surprising Truths About Male Baldness I Discovered After Shaving My Head

Habit 4: Weigh Yourself Consistently

overweight woman on scale at homeShutterstock

“The next one, number four, I weigh in consistently, whether it was a weekly weigh-in when I was going to Weight Watchers, whether it's a daily weigh-in,” she says. “I don't allow how I feel about my weight or, or what I ate the night before, to decide whether or not I step on the scale. I step on it anyway,” she says.

Don’t Allow Your “Sensitivity” to Break the Habit

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

She explains that the number may fluctuate due to a variety of factors, but it’s not the number that matters. “Some days it goes up, some days it comes down. That's part of it. But, if I am allowing my sensitivity toward the scale to decide when or if I will use that habit, it's not a habit.”

Habit 5: Find Support

Running Women walking in CountryShutterstock

“My last one, support,” she says. “I had come to the realization after gaining back all the weight I had lost when I was in high school, having tried to do this on my own a myriad of times, that that doesn't work for me, and it doesn't work for the majority of people,” she says. As with other substances, “alcohol, food, this will be kind of a lifelong struggle, and you're going to need to lean in,” she says.

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

It Was a Pivotal Part of Her Weight Loss Journey

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

She says that a lot of people she has worked with come back after gaining weight and say to her, “I thought I had this all dialed in. I thought I was okay on my own, and I've kind of accepted that's never gonna be me,” but that support is key. “I've had support the entire time. Whether it was me going to Weight Watchers meetings or getting help in the Half Size Me community, I have constantly surrounded myself with support. I've let go of that part of my ego that says I should be able to do it on my own. So that was a huge change,” she says about her own journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.


I Focused on Changing My Diet

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

I Implemented Volume Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

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She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

Danni Ren is a social media influencer and weight loss warrior who lost a whopping 22 pounds in just three months. In a viral video, she details exactly how she did it. “I wasn't ever truly happy with the way I looked, but one day, I didn't recognize my body. My usual sizes didn't fit me anymore, so I got more and more frustrated at myself for letting it get to this point,” she says. Now, she claims she is the best version of herself. “I'm feeling the strongest and healthiest I've ever felt in my life.” In her video, she explains that she will be sharing her “tips to ease yourself into your weight loss journey and lead this healthy and balanced lifestyle that everybody talks about.”


Start by Figuring Out Why Your Diets Fail in the First Place

Dannie starts off by explaining the importance of analyzing why your diets aren’t working. “I think it's so important to look at why most diets fail rather than jumping straight into what exercises to do or meal planning for the week. Your experience may be different from mine, but I always failed my diet when I gave in to ‘bad food,’ like sugary snacks, bubble tea chips, or anything. When you indulge in bad food, usually it feels pretty good at first, but then it follows with this chain of emotions that you usually bring upon yourself, like self-pity, guilt, disappointment, and even self-forgiveness,” she says.

She points out that when dieting, “either consciously or subconsciously, you have an idea of what foods you should be saying no to, and usually those are the foods that you really enjoy,” so a diet is a constant test of willpower.

“But the longer I go without the food that makes me happy, the less happy I'll feel,” she says. Eventually, she will “crave it a lot and then give in, therefore, failing my diet,” she says. “You get the wave of emotions, the cycle repeats, but then your patient starts to run thin for yourself.”

Avoid the Emotional Eating Trap

“One of the biggest challenges that I didn't know I needed to face at the start of this weight loss journey is actually emotional eating,” Dannie admits. “I tend to turn to food when I'm feeling stressed, accomplished in need of comfort, or even when I'm bored, and while there's nothing inherently wrong with enjoying food, it can become a problem when it becomes a coping mechanism.”

She explains that breaking the pattern has been difficult. “It's taken a lot of mental fortitude to overcome my dependence on food to feel good. I thought that if I could stop the cycle of cravings and just break that entirely, then maybe I can actually be successful at my diet for once,” she says, revealing that a book by Janine Roth, Breaking Free From Emotional Eating, was a game changer. “It contains practical tips and strategies for overcoming emotional eating, and I love that the tips are all taught through the experiences and reflections of people who are also going through the same struggles,” she says.

Stop Using Food as a Reward

“One of the most important things I've learned is to stop using food as a reward,” says Danni. “Instead of celebrating a productive day at work with a massive meal or a sugary snack, I try to find other ways of rewarding myself, like through giving myself the free time to do anything that I wanted, even if it's doom scrolling, even if it's reading a book, as long as it's not food related. Something else I've realized is that if I stop putting my favorite foods on a pedestal, I actually end up thinking about it less and therefore craving it less.”

Practice Mindfulness and Self-Awareness

“Another strategy has been to practice mindfulness and self-awareness when it comes to my eating habits and my emotions,” explains Danni. “When I turn to food for comfort, I just like to take a moment and pause to check in with myself. Am I really hungry, or am I feeling stressed? If it's the latter, then I try to find other ways to cope, like journaling, maybe that will help, or even talking to my partner about how I'm feeling. This book really put me out of this tunnel vision with food, and I started to realize just really how manipulative it can be.”

Pay Attention to Insulin

“When dieting, I always focused on cutting calories and increasing my cardio, but I realized that there's another really important factor to consider, and that is insulin,” Danni reveals. “Insulin is a hormone that helps our bodies to store energy from the food that we eat. When we eat, our bodies release insulin to help move that energy into ourselves. But if our bodies are constantly bombarded with food, our insulin levels can remain elevated, which can make it harder for us to burn fat or enter fat-burning zones.” She also points out that insulin also spikes depending on what types of foods you eat. “Instead of opting for a carb-heavy meal that can spike your insulin and then cause a sugar crash or a food coma, try to find nutrient-dense foods that will keep your insulin low and steady,” she says.

Intermittent Fasting

“The idea of restricting myself and calorie counting just seems so exhausting for one and unsustainable. I just wanted to eat whatever I wanted and still be skinny. And that leads us to our next tip, which is intermittent fasting,” says Danni. “I think some people might view intermittent fasting as some sort of diet that's on the same playing field as these diets, but it's more of a long-term diet that doesn't actually limit the amount of food or the types of foods that you can have. Instead, it's just a little bit more restrictive in terms of when you can eat. So if I can still have ice cream, bubble tea, and all those great things, but I just need to have them within a certain time of the day, then that's a pretty good trade.”

She set up her window between 12:00 PM and 8:00 PM every day. “The idea is to limit the amount of time that your body is producing insulin. And to be honest, at first I was skeptical after understanding a little bit more about insulin. It sort of makes sense to keep it around only for a portion of the day rather than sporadically throughout the day by sticking to my eating window and allowing myself to eat whatever I wanted. Within that time frame, I found that I was able to satisfy my cravings in moderation without feeling deprived. And because I was only eating during a limited window of time, I found that I wasn't constantly thinking about food.”

She maintains that intermittent fasting “has truly been a game changer” for her. “You can eat the same thing, but if you just timed it differently, it could be the difference between you continuing to put on weight or losing weight.”

RELATED:I'm a 38-Year-Old Fitness Instructor And Here Are My 5 Daily Habits for Staying in Peak Shape

Focus on Nutrition Over Calories

She also recommends putting a stronger focus “on the nutritional value of food rather than the numerical value of food, like through calories,” she says.

“You want to set yourself up for success. And while calorie counting is a very easy and common way of tracking the amount of food that you've had, I feel like it's quite easy to lose sight of what is actually good for your body,” she says, pointing out that not all calories are made equal, “so it can be misleading if you just relied on the number to determine what you can and can't eat. Especially when we are busy and on the go, I feel like it's quite easy to lose sight and pick convenience over health.”

Pay Attention to Fiber, Protein, Healthy Fats

Instead of counting calories, she suggests paying more attention to things like fiber, protein, and healthy fats, “and generally making sure that you're getting a good balance of everything is much more sustainable and important for your long-term health,” she says.

“The great thing about this method is that it allows for so much flexibility and variety in your diet. You can still have fast food, just have it in moderation, but more importantly, focus on things that will make you feel your best. Of course, this doesn't mean that calorie counting is not useful or that it doesn't work. It definitely works. I just don't think it's very suitable as a daily measure to maintain your health over the long term.”

Create a Routine

“One thing that has been key to my weight loss journey is the art of showing up and the power of a routine,” she continues. “When we make healthy habits part of our routine, it's more likely to stick with us over the long term. Of course, building a routine is easy, it takes time and effort to build new habits, and sometimes we are going to fall back onto our old patterns.

She recommends the book Atomic Habits by James Clear, calling it “incredibly helpful” as his approach to habit formation “emphasizes the importance of small incremental changes that will add up over time. On days where going to the gym seems extremely farfetched, simply putting on my leggings changes that from ‘I don't really feel like it today’ to ‘But I need to move my body.’ There's just something about outfits and how they can really put you into another head space.”

RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Hit the Gym

Her last goal? “Simply rock up to the gym. Just get there. That's my next goal. The point is not to look too far ahead, just focus on what's next that will help you towards getting to where you need to be,” she says. “Can you imagine the amount of progress you'll make to anything that you do if you just mastered the art of showing up and the power of a routine?” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

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

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

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“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

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She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.