Skip to content
Nutrition & Diet
✓Fact-Checked

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

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

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

I Lost 100 Pounds Eating Delicious Snacks Like These

Here are a few of her surprisingly healthy sweet treats.

Leah Groth
By Leah GrothSep 06, 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
Bella_Johnson_allthings_bella3
allthings_bella/TikTok
Leah Groth
By Leah GrothSep 06, 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
Nutrition & Diet

Bella Johnson is a TikTok influencer and weight loss warrior who dropped a whopping 100 pounds via diet and exercise. She often shares videos of some of the surprisingly delicious meals she ate that helped her achieve her weight loss goals. “I lost 100 pounds eating snacks like these,” writes one of the videos. “One thing that's hard on my weight loss journey is that I always find myself wanting to snack. Like I always need something sweet or I just want a snack, snack, snack,” she says in another video. Here are some of her go-to's – and you might be surprised by how delicious and healthy they are.

Yogurt Parfait

@allthings_bella

Should I make this a series ??? #blackgirltiktok #luxuryblackgirltiktok #keto #lowcarb #healthy #healthysnacks

One of Bella’s favorite treats is a yogurt parfait. She starts with a dollop of Two Good yogurt. She then adds some cut up strawberries, granola, chia seeds, and a drizzle of honey.

Chocolate Rice Cakes with Almond Butter

@allthings_bella

Rice cakes are so underrated! They are super filling and customizable! I love to add peanut or almond butter to mine and bananas! They are also low in calories! #healthysnacks #snackideas #lowcaloriesnacks #healthylifestyle

Another high-protein snack that Bella makes? She takes Quaker Chocolate Rice Cakes and slathers on a packet of Justin’s Classic Almond Butter. The result? Chocolate peanut butter deliciousness.

Kombucha

@allthings_bella

Eat lunch with me! It’s finally 1PM & I can eat!!! Whewwww! Im having baked chicken and a side salad. OAN: the Kombucha along w/ my meal plan has definitely been helping with my bloating!!! Excuse my hair…. It’s getting done soon! I look a mess, but soon come! #lunchtime #eatlunchwithme #teacherlunch #kombuchareview

Along with Bella’s healthy lunches, which she regularly shares on her TikTok account, she drinks a bottle of Kombucha. “The Kombucha along with my meal plan has definitely been helping with my bloating!!!” she wrote in one of her videos.

Low Carb Milkshake

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

Bella makes a low carb milkshake that tastes anything but. She starts with Breyer’s Carb Smart ice cream, adds some Smucker's low carb syrup, Califia Farms Almondmilk, zero sugar Reddi Wip, and Atkins chocolate peanut candies. She blends it up and voila! “It’s summer & it’s HOT! So cool off w/ a nice LOW CARB treat & not feel so guilty! This is my favorite LOW CARB ice cream! It’s soooo good!!!” she writes.

Related: 5 Exercises To Get Rid of Your Flabby Arms, According to Camila Cabello’s Trainer

Apples and Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“So let me show you this quick and easy healthy snack that I love to make when I'm having those cravings. So you need an apple and some peanut butter, and then I would like to add some extra nuts on top of it,” she says in a TikTok. “So I like to cut my apples into small cubes, melt my peanut butter, and just drizzle it on top. And then I'm going to add in my nuts. I get these nuts from Target, I think, but you can probably find them in other grocery stores. And you all look so freaking good. Quick and easy. And it does satisfy my sweet tooth. You must make it.”

💪🔥Body Booster: You can still eat delicious foods and lose weight. Get creative, and follow a few weight loss influencers to get great recipes. And if you enjoyed this article don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight losshealthy snackssuccess stories & transformationsweight loss

More For You

Nutrition & Diet

I Lost 100 Pounds Eating Delicious Snacks Like These

Bella_Johnson_allthings_bella3
allthings_bella/TikTok
Leah Groth
By Leah GrothSep 06, 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.

Bella Johnson is a TikTok influencer and weight loss warrior who dropped a whopping 100 pounds via diet and exercise. She often shares videos of some of the surprisingly delicious meals she ate that helped her achieve her weight loss goals. “I lost 100 pounds eating snacks like these,” writes one of the videos. “One thing that's hard on my weight loss journey is that I always find myself wanting to snack. Like I always need something sweet or I just want a snack, snack, snack,” she says in another video. Here are some of her go-to's – and you might be surprised by how delicious and healthy they are.

Yogurt Parfait

@allthings_bella

Should I make this a series ??? #blackgirltiktok #luxuryblackgirltiktok #keto #lowcarb #healthy #healthysnacks

One of Bella’s favorite treats is a yogurt parfait. She starts with a dollop of Two Good yogurt. She then adds some cut up strawberries, granola, chia seeds, and a drizzle of honey.

Chocolate Rice Cakes with Almond Butter

@allthings_bella

Rice cakes are so underrated! They are super filling and customizable! I love to add peanut or almond butter to mine and bananas! They are also low in calories! #healthysnacks #snackideas #lowcaloriesnacks #healthylifestyle

Another high-protein snack that Bella makes? She takes Quaker Chocolate Rice Cakes and slathers on a packet of Justin’s Classic Almond Butter. The result? Chocolate peanut butter deliciousness.

Kombucha

@allthings_bella

Eat lunch with me! It’s finally 1PM & I can eat!!! Whewwww! Im having baked chicken and a side salad. OAN: the Kombucha along w/ my meal plan has definitely been helping with my bloating!!! Excuse my hair…. It’s getting done soon! I look a mess, but soon come! #lunchtime #eatlunchwithme #teacherlunch #kombuchareview

Along with Bella’s healthy lunches, which she regularly shares on her TikTok account, she drinks a bottle of Kombucha. “The Kombucha along with my meal plan has definitely been helping with my bloating!!!” she wrote in one of her videos.

Low Carb Milkshake

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

Bella makes a low carb milkshake that tastes anything but. She starts with Breyer’s Carb Smart ice cream, adds some Smucker's low carb syrup, Califia Farms Almondmilk, zero sugar Reddi Wip, and Atkins chocolate peanut candies. She blends it up and voila! “It’s summer & it’s HOT! So cool off w/ a nice LOW CARB treat & not feel so guilty! This is my favorite LOW CARB ice cream! It’s soooo good!!!” she writes.

Related: 5 Exercises To Get Rid of Your Flabby Arms, According to Camila Cabello’s Trainer

Apples and Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“So let me show you this quick and easy healthy snack that I love to make when I'm having those cravings. So you need an apple and some peanut butter, and then I would like to add some extra nuts on top of it,” she says in a TikTok. “So I like to cut my apples into small cubes, melt my peanut butter, and just drizzle it on top. And then I'm going to add in my nuts. I get these nuts from Target, I think, but you can probably find them in other grocery stores. And you all look so freaking good. Quick and easy. And it does satisfy my sweet tooth. You must make it.”

💪🔥Body Booster: You can still eat delicious foods and lose weight. Get creative, and follow a few weight loss influencers to get great recipes. And if you enjoyed this article don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 100 Pounds Eating the Foods in My New Cookbook

Ilana_Muhlstein2
Ilana Muhlstein
Ilana Muhlstein
By Ilana MuhlsteinMay 31, 2024
Ilana Muhlstein
Ilana Muhlstein, MS, Registered Dietitian Nutritionist, and bestselling author of You Can Drop It! is the creator of the 2B Mindset weight-loss program.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.

The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Nutrition & Diet

I Lost 100 Pounds by Eating the Meal I Love

Benji_Xavier_benjixavier5
benjixavierr/Instagram
Leah Groth
By Leah GrothJul 12, 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.

Benji Xavier (@benjixavier) is a weight loss warrior and influencer who boasts over 3.6 million followers on TikTok. He regularly shares videos about his weight loss journey, claiming to have lost over 100 pounds by healthy eating and exercise. One of his main tactics? Concocting healthier versions of his favorite meals, so that he can still eat foods that he enjoys. In a recent viral video he shared the recipe of his healthy version of a classic American favorite.

He Created a Healthy Philly Cheesesteak

@benjixavier

An electric kitchen is the future! Check out gasleaks.org (http://gasleaks.org/) for more info! #BreakUpWithGas

Benji claims that you can eat Philly Cheesesteaks and still lose weight. “Ladies and gentlemen, so let's make some lower calorie cheese steaks,” he says in the clip.

He Starts by Cooking Thinly Sliced Steak with Mushroom and Onion

Benji_Xavier_benjixavier9benjixavier/TikTok

“I'm going to be using thinly sliced steak. I'm going to add in our seasonings a little bit of black pepper. Now we're going to fully cook our meat on the stovetop. We're going to add in our steak, some diced mushroom and white onion, and let that fully cook,” he instructs.

Related: 10-Minute Full Body HIIT Exercise That Will Burn Fat Fast

Instead of Bread, He Uses Halved Bell Peppers

Benji_Xavier_benjixavier7benjixavier/TikTok

Benji swaps out the bread with bell peppers. “Pick some bell peppers. I'm going to cut them in half and seed them,” he says. “Now we place our bell peppers on a baking sheet or baking dish.”

He Tops Them with Cheese

Benji_Xavier_benjixavier8benjixavier/TikTok

“Lastly, I'm going to top 'em with half a slice of provolone. These babies are ready, I'm going to throw 'em in the oven and bake at three 50 for 20 to 25 minutes,” he says, giving the final product a “ten out of ten.”

Related: I Lost 60 Pounds by Following a Few Simple Food Rules

Here Are Other Healthy Swaps You Can Make

Freshly grated raw cauliflower rice in wooden bowlShutterstock

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian is totally on board with making healthier versions of your favorite foods, offering a number of suggestions for healthy substitutions:

  • Zucchini noodles in place of pasta
  • Cauliflower rice instead of white rice
  • Egg wraps instead of tortilla wraps (EggLife)
  • Bed of roasted veggies as base of bowls instead of rice or noodles
  • Plain greek yogurt in place of mayo or full fat sour cream for dips and sauces

💪🔥Body Booster: By making healthier versions of your favorite meals, you are less likely to overindulge in the real thing.

Fitness & Workouts

I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Alek Korab
By Alek KorabSep 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.

Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

Nikki Gets Fit
Copyright nikkigets_fit/Instagram
Alek Korab
By Alek KorabSep 10, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:

Nikki (@nikkigetsfit), a popular weight loss influencer and YouTuber, has shared her inspiring journey of shedding 70 pounds through mindful eating and lifestyle changes. In a recent viral video, Nikki, who credits her success to Weight Watchers, opens up about how tackling bad habits and addressing the root causes of her binge eating disorder played a crucial role in her transformation. Here are the six changes she made that helped her lose weight and find freedom from food.

I Acknowledged My Binge Eating Disorder

Nikki has dealt with a binge eating disorder. "I didn't know what it was, and I didn't know I had it or had struggled with it for many years of my life," she says in the video. "When I finally acknowledged that, and I can't even tell you, I don't remember exactly when it was, but I know the relief I felt when I realized that other people deal with this, and it's a lot of other people who deal with this and that I wasn't alone. It was like the biggest weight off my shoulder, and it really helped me tackle more of the issues."

RELATED: 8 Food Swaps That Helped Me Lose 70 Pounds

I Started Eating Throughout the Day

Young woman preparing vegetable smoothie with blender peeling banana at the kitchen.Shutterstock/Krakenimages.com

"For me, if I do not eat breakfast or lunch, I can come home and eat so much. I'll just keep eating all night, honestly, because I feel like, oh, I didn't eat any calories all day. I can just keep eating, keep eating, and I'll just binge like crazy," she says in the video.

"When I eat breakfast, first of all, a filling breakfast, half the time I'm not even hungry by lunchtime. Usually, I'll eat a later lunch if I have a filling breakfast, and then we'll eat a kind of later dinner. And that way, I'm not tempted to snack as much."

I Focused on Making Filling Meals

"Just making really filling meals has helped a lot. And you guys see the meals I eat, I eat very big portions because I load them with vegetables and protein. I try to always incorporate a chicken or a Turkey burger, something like that. And then a lot of veggies. So that has really helped to just fill me up, which has made me less likely to binge as well," she says in the video.

I Tackled the Mental Side of Things

Sad,Wealthy,Woman,Suffering,From,Depression,Hiding,Her,Face,MoneyShutterstock

"I think it has been finding my source of stress, my source of anxiety, depression. It has been finding that and working on that more recently, because I didn't really overcome it in high school and college," she says in the video.

"When I was able to do that and tackle those and continue to work on those, I'm still working on them. It really did allow me to find freedom from food and not feel so attached to getting comfort from food."

I Stopped Eliminating Food Groups

"I also don't eliminate any specific food group, any foods at all. I don't restrict anything. If I were to do that, that would definitely cause me to binge more. If I were to cut out bread or pasta or something, that's all I would crave. And then when I get it, I would just go over the top," she says in the video.

"So for me, just having everything in moderation, having balance or finding even substitutes, I've found lower point pastas that I can have bigger portions of, and that way it satisfies me much more than if I just had the regular pasta, regular serving."

RELATED: I Lost 70 Pounds After Stopping These 7 Things

I Practiced Mindful Eating

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

"Another thing that has really helped me is just working on mindful eating. So a lot of times I would just eat and eat as much as I possibly could, and I would do it as fast as I could. I wouldn't even pay attention to how I was feeling," she says in the video.

"Now what I do is I really try to focus on whether I am actually hungry or how this makes me feel. If I eat this, how am I feeling? Do I feel full? Do I need to really keep eating this, or can I just put it in the fridge and have it later or eat slower?"

I Found Healthy Snack Alternatives

"Another thing that has helped me is finding snacks that I can eat in big portions. So if it is nighttime and I feel like I just want to kind of stress eat or just eat something because sometimes out of boredom I just want to eat or I am hungry," she says in the video.

"Having options in the house that are lower points that I can have bigger portions of has been a huge change for me and has really helped on my journey. Having different popcorn or even incorporating fruits and vegetables with the snacks has really helped a lot to keep me more full and satisfied."

RELATED:How I Melted 100 Pounds in 18 Months With My 6 Step Weight Loss Secret

I Prioritized Getting Enough Sleep

"If you get enough sleep and rest, it'll be beneficial for your appetite. And just overall, in general, your health. And I notice I feel more snacky and hungry and just not even healthy. I don't know. I just don't feel great when I don't get enough sleep. And I've noticed that it has had a relation to my binge eating and things like that," she says in the video.

By implementing these changes, Nikki was able to overcome her binge eating disorder and achieve significant weight loss. Her story highlights the importance of addressing both the physical and mental aspects of eating habits for successful, long-term weight management. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

He Lost 100 Lbs After Ditching These Habits

Dusty Young Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods You Think Are High Protein, But Actually Aren’t

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​Strength Training
Copyright mvmntbydrsteph/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

You might think you are amping up your protein intake high enough to build muscle and lose weight when you actually aren’t. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals a few foods that most people falsely believe to be high in protein. “As a medical doctor, here are 5 foods you think are high protein but actually aren’t

Here Is What Defines High Protein

“Let’s talk about protein,” she says. “Let’s start with the basic definition of what would qualify a food as high protein! So, high protein means about 10g of protein per 100 calories. So if a food has 19-20g of protein for 200 calories or less—that’s a win! Here are the 5 foods you might be mislabeling as protein powerhouses.”

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.​Worst: Protein BarsShutterstock

The first food people mislabel as high protein? Protein bars. “Protein bars are convenient, but many of them have more sugar than protein. Always check the label—don’t be fooled by marketing!” she says.

Eggs

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggsShutterstock

Many people believe that eggs are the best protein to start your day. However, they aren’t as high as you might think. “Eggs are great, but 2 eggs only give you 12g of protein. Add some liquid egg whites or turkey sausage for a solid protein boost!” she writes.

Regular Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

When it comes to yogurt, be selective. “Regular yogurt, like Dannon strawberry, has only 5g of protein for 160 calories. Compare that to Greek yogurt (Oikos) with 15g of protein for just 90 calories—huge difference!” she writes.

Peanut Butter

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

Peanut butter is another protein source you might want to rethink. “Peanut butter might be delicious, but it’s more fat than protein. One serving has 190 calories with only 7g of protein. Not the protein source you thought!” says Dr. Dunlop. This is why lots of people prefer PB2 Powder for smoothies.

Nuts

A variety of nuts in wooden bowls.Shutterstock

The last protein source you should be careful of? Nuts – all types! “Nuts are healthy, but they’re mostly fat. They don’t pack enough protein to be your primary source. Watch the portion size!” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

He Lost 46 Lbs in 3 Months with This Workout

Juan Leija juannit_247
Copyright juannit_247/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you looking for a fat-burning workout that doesn’t require expensive exercise classes or heavy lifting? One expert claims that a treadmill workout is all you need to do. Juan Leija is a fitness coach helping clients shape up for 20 years. In a new social media post, he offers insight into his weight loss and the workout that fueled it. “I’ve lost 46 pounds in 3 months,” he says, going on to reveal his “fat burning workout.”

“In the past I’ve gone from 253 pounds to 207 in 3 months by doing zone 2 cardio on a 15% incline treadmill at 2.5 to 3.5 mph for 45 minutes, 5 times a week. To me it’s the easiest way to stay in that 60-70% of my max heart rate. Currently I’m shooting for 4 times a week for 45 minutes sessions for a total of 180 minutes a week,” he reveals.

Benefits: Fat Utilization

He reveals “some key benefits” of Zone 2 cardio, starting with fat utilization. “Zone 2 training enhances the body’s ability to use fat as a primary fuel source, which can aid in weight management and improve metabolic efficiency,” he writes.

Improved Endurance

The next benefit is improved endurance. “This type of training builds a strong aerobic base, which is crucial for endurance athletes and anyone looking to improve their stamina,” he says.

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

Cardiovascular Health

Cardiovascular health is another benefit of this workout style. “Zone 2 cardio can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease,” he writes.

Enhanced Recovery

Another benefit? Enhanced recovery. “It can be a great way to promote recovery between more intense workouts, helping to flush out metabolic waste and improve circulation,” he says.

Mental Benefits

There are also lots of mental benefits. “Many people find Zone 2 cardio enjoyable and meditative, which can reduce stress and improve mental well-being,” he says.

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

Mitochondrial Biogenesis

Another surprising benefit? Mitochondrial biogenesis. “Consistent Zone 2 training can stimulate the production of mitochondria in cells, enhancing energy production and overall metabolic health,” he says.

He Recommends Zone 2 Cardio

Should you add this workout to your routine? Yes, he says. “Incorporating Zone 2 cardio into your training plan can lead to significant improvements in fitness and overall health,” he writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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