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I Lost 160 Pounds Eating These High-Protein Snacks

Eat this delicious treat and lose weight.

Leah Groth
By Leah GrothJul 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Amber_Clemens_amber_c_fitness1
amber_c_fitness/TikTok
Leah Groth
By Leah GrothJul 18, 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
Nutrition & Diet

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer who shares videos about how she lost a whopping 160 pounds and transformed her life. In one of her viral videos, she reveals that one of the ways she dropped so much weight was by snacking on high-protein food. “Zero to seven of my favorite high protein snacks that helped me go from this to this,” she says, showing her dramatic transformation. “I lost 160 pounds all through diet and exercise.” Body Network also consulted with The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her selections.

Greek Yogurt

@amber_c_fitness

Thank me later! #highproteinsnack #lowcaloriesnacks #weightlossfood #weightlosssnacks #weightloss #caloriedeficitsnacks

“Number one, Greek yogurt,” she says, showing off an assortment of containers, including Chobani Zero Sugar and Two Good. “I love the Dannon Light N Fit,” she adds. “This Chobani zero sugar is also really, and the too good is another one of my favorites too. But you can do so much with this, especially right now with all the pumpkin flavors coming out. You got to try it. Super high volume, very low calorie and high protein.” Collingwood is also a fan. “The lower calorie high protein yogurts are an excellent way to get protein, calcium, and some satiety,” she says. “Great for snacking or part of meals.”

Quest Chips

Los Angeles, California, United States - 02-01-2023: A view of several packages of Quest protein chips, on display at a local grocery store.Shutterstock

“In my opinion, the best thing that Quest does is the chip. I know not everyone likes them, I know, but if you do, these are an easy high protein snack,” she says. “I love the sweet chili. Also love the chili line and the ranch. They're like 20 grams of protein, a bag too.” Collingwood agrees. “I personally love the Quest chips, too! They don’t have a bad aftertaste like a lot of protein chips. They dip well into hummus or guac but are flavorful enough to eat just on their own,” she says. The major con: “I wish they weren’t so expensive.” Her tip? Wait for them to go on BOGO and stock up.

Related: Here Is How I Lost 15 Pounds of Water Weight in 4 Weeks

Yasso Bars

Yasso, Greek, yogurt, bars,grocery,store.Shutterstock

“Yasso bars don't have a ton of protein, about five to six grams, but I love them so much. They taste like real ice cream. There's so many flavors, they're a must,” she continues. Collingwood also enjoys them. “Perfect for a nice little sweet treat that does provide a little bit of protein but also a low calorie dessert. The taste is fabulous!” she says.

Favorite Day Protein Ice Cream

Top view Close up Stainless steel ice cream scoop is scooping chocolate flavor ice cream meat.Shutterstock

“Another one of my absolute favorites is the Favorite Day protein ice cream from Target. One pint of this has around 20 to 22 grams of protein. The texture of this is the best protein ice cream on the market,” she says. Collingwood notes that these are very similar to Halo Top and Enlightened. “Target has their own brand of lower calorie, lower fat high protein ice cream that is delicious and provides a really nice indulgence without all of the calories of regular ice cream and the bonus of a lot of protein!” she says.

Dive Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

“My absolute favorite protein bars are Dive Bars,” she says, offering an unconventional way to prepare them. “Air fry them at 370 for four minutes. Thank me later.” Collingwood “would never have thought to air fry a protein bar, but I’ll bet it really brings a nice taste and texture to it,” she says. “The Dive Bars are less than 200 calories and 16 grams of protein. They do have a lot of artificial ingredients and are highly processed, so just buyer beware if you are trying to eat more naturally. Also be aware that they do have 90 mg of caffeine.”

Legendary Protein Pastry

Amber_Clemens_amber_c_fitness2amber_c_fitness/TikTok

“Along that same line, the Legendary pop tarts are so good. I actually really like them frozen too,” she says about Legendary Protein Pastry. “I have not personally tasted these, but at 20 grams of protein and under 200 calories they are another option for a higher protein ‘sweet’ treat for breakfast or snack.” However, she notes that they are “loaded in a lot of artificial ingredients and have erythritol which some people have significant GI distress with.”

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Beef Jerky

Portion of Beef Jerky on vintage wooden backgroundShutterstock

And last but not least? “Beef jerky, a classic,” she exclaims, showing bags of Jack Links and Archer. “Beef jerky is a good high protein snack, but it is loaded in sodium so just watch your total sodium intake for the day if you want to use these as a snack,” says Collingwood.

💪🔥Body Booster: If weight loss is your goal, stick to snacks that are low calorie, packed with protein, and high volume.

sustainable weight losssuccess stories & transformationshealthy eatinghealthy snacks

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Nutrition & Diet

I Lost 160 Pounds Eating These High-Protein Snacks

Amber_Clemens_amber_c_fitness1
amber_c_fitness/TikTok
Leah Groth
By Leah GrothJul 18, 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.

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer who shares videos about how she lost a whopping 160 pounds and transformed her life. In one of her viral videos, she reveals that one of the ways she dropped so much weight was by snacking on high-protein food. “Zero to seven of my favorite high protein snacks that helped me go from this to this,” she says, showing her dramatic transformation. “I lost 160 pounds all through diet and exercise.” Body Network also consulted with The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her selections.

Greek Yogurt

@amber_c_fitness

Thank me later! #highproteinsnack #lowcaloriesnacks #weightlossfood #weightlosssnacks #weightloss #caloriedeficitsnacks

“Number one, Greek yogurt,” she says, showing off an assortment of containers, including Chobani Zero Sugar and Two Good. “I love the Dannon Light N Fit,” she adds. “This Chobani zero sugar is also really, and the too good is another one of my favorites too. But you can do so much with this, especially right now with all the pumpkin flavors coming out. You got to try it. Super high volume, very low calorie and high protein.” Collingwood is also a fan. “The lower calorie high protein yogurts are an excellent way to get protein, calcium, and some satiety,” she says. “Great for snacking or part of meals.”

Quest Chips

Los Angeles, California, United States - 02-01-2023: A view of several packages of Quest protein chips, on display at a local grocery store.Shutterstock

“In my opinion, the best thing that Quest does is the chip. I know not everyone likes them, I know, but if you do, these are an easy high protein snack,” she says. “I love the sweet chili. Also love the chili line and the ranch. They're like 20 grams of protein, a bag too.” Collingwood agrees. “I personally love the Quest chips, too! They don’t have a bad aftertaste like a lot of protein chips. They dip well into hummus or guac but are flavorful enough to eat just on their own,” she says. The major con: “I wish they weren’t so expensive.” Her tip? Wait for them to go on BOGO and stock up.

Related: Here Is How I Lost 15 Pounds of Water Weight in 4 Weeks

Yasso Bars

Yasso, Greek, yogurt, bars,grocery,store.Shutterstock

“Yasso bars don't have a ton of protein, about five to six grams, but I love them so much. They taste like real ice cream. There's so many flavors, they're a must,” she continues. Collingwood also enjoys them. “Perfect for a nice little sweet treat that does provide a little bit of protein but also a low calorie dessert. The taste is fabulous!” she says.

Favorite Day Protein Ice Cream

Top view Close up Stainless steel ice cream scoop is scooping chocolate flavor ice cream meat.Shutterstock

“Another one of my absolute favorites is the Favorite Day protein ice cream from Target. One pint of this has around 20 to 22 grams of protein. The texture of this is the best protein ice cream on the market,” she says. Collingwood notes that these are very similar to Halo Top and Enlightened. “Target has their own brand of lower calorie, lower fat high protein ice cream that is delicious and provides a really nice indulgence without all of the calories of regular ice cream and the bonus of a lot of protein!” she says.

Dive Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

“My absolute favorite protein bars are Dive Bars,” she says, offering an unconventional way to prepare them. “Air fry them at 370 for four minutes. Thank me later.” Collingwood “would never have thought to air fry a protein bar, but I’ll bet it really brings a nice taste and texture to it,” she says. “The Dive Bars are less than 200 calories and 16 grams of protein. They do have a lot of artificial ingredients and are highly processed, so just buyer beware if you are trying to eat more naturally. Also be aware that they do have 90 mg of caffeine.”

Legendary Protein Pastry

Amber_Clemens_amber_c_fitness2amber_c_fitness/TikTok

“Along that same line, the Legendary pop tarts are so good. I actually really like them frozen too,” she says about Legendary Protein Pastry. “I have not personally tasted these, but at 20 grams of protein and under 200 calories they are another option for a higher protein ‘sweet’ treat for breakfast or snack.” However, she notes that they are “loaded in a lot of artificial ingredients and have erythritol which some people have significant GI distress with.”

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Beef Jerky

Portion of Beef Jerky on vintage wooden backgroundShutterstock

And last but not least? “Beef jerky, a classic,” she exclaims, showing bags of Jack Links and Archer. “Beef jerky is a good high protein snack, but it is loaded in sodium so just watch your total sodium intake for the day if you want to use these as a snack,” says Collingwood.

💪🔥Body Booster: If weight loss is your goal, stick to snacks that are low calorie, packed with protein, and high volume.

Nutrition & Diet

I Lost 30 Pounds While Eating These High-Protein Foods

Denise Hamdan
Copyright denisehamdan/TikTok
Alek Korab
By Alek KorabSep 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Losing weight and achieving your fitness goals can seem daunting, but with the right approach, it's entirely possible. Denise Hamdam, a fitness enthusiast who successfully lost 30 pounds and completed a body recomposition, shares her weight loss journey and the key strategies that helped her transform her physique in a new TikTok video. From calculating macros to following a high-protein diet and implementing an effective workout routine, Denise's experience offers valuable insights for anyone looking to embark on their own fitness journey. Let's dive into the methods she used to achieve her impressive results.

I Started by Calculating My Macros

@denisehamdan

Replying to @Alex E. • ive had lots of people ask me nuitrional questions so I hope this clears it up!! •The Macro Calculator link is below⬇️ https://www.katyhearnfit.com/macro-calculator #fyp #highprotein #highprotiendiet #macros #macrocalculator #diet #highprotiendiet

"The first thing I did when I realized that I wanted to change the way I look was I used a macro calculator, and for those who don't know what a macro calculator is, it's basically when you just put your weight, height, activity level and gender into this calculator and it gives you an amount of calories and protein to eat to get the body you're looking for," Denise says in the video.

I Tracked My Calories

"The next thing I did on my weight loss journey was to track calories. A lot of people might find this controversial and say that you should eat intuitively, which basically means just eating depending on what your body needs. However, as a beginner or someone who wants to ensure that they see results, I do recommend tracking calories just because it makes us very aware of the things we consume daily that may not be the best for us," Denise says in the video.

I Focused on Single-Ingredient, High-Protein Foods

"After I got the eating right and I figured out what I needed to eat every day to get the body that I wanted, I had to develop a nutritional plan. It consisted of a single ingredient: high protein and low calories. Often, what I mean by single ingredient high protein options is that I do not mean a Quest protein bar. I do not mean a Fairlife protein shake. I mean eggs, Turkey, chicken, just single ingredient things that contain a higher amount of protein with a lower calorie," she says.

I Created a Workout Plan

"Next, the very important thing I did on my weight loss journey was construct a workout plan that had me in the gym five to six days a week. A workout split consisted of cardio and abs twice a week, eggs and glues twice a week, upper body one day and a free cardio day, and then a rest day," Denise says.

I Used Progressive Overloading

"What do I mean by progressively overloading? Good question. That means when you are over time, increasing the weights on the workouts that you're doing. So, let's say I'm doing bicep curls, and I start at age 15. Let's say I'm a month in, and I'm like, oh my God, this kind of feeling a little light. Then I move to 17.5 for another month. Now, I am moving into my twenties. You're progressively getting heavier, and that causes your muscles to grow," she says.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

I Followed the 80/20 Rule

"Lastly, a big thing that helped me on my weight loss journey is following the 80/20 rule. What is the 80/20 rule? That's another really good question. The 80/20 rule is a nutritional thing, and it's basically the concept that 80% of the time, you are eating foods that are high protein, low calorie, healthy, and will help you achieve your goals, and 20% of the time, you're eating whatever … you want," Denise says in the video.

I Aimed for a Calorie Deficit with High Protein

"So in the video, it says to eat plenty of protein, but overall eat less food, and with that, it just means to be in a calorie deficit and within that deficit eating a lot of protein. The tricky part is knowing how much protein to eat every day," she says.

Here's What I Eat in a Day

"To start my day, I had my skinny iced caramel macchiato from Starbucks. When I got home later, I made a yogurt bowl and a Turkey bacon sandwich…. Later in the day, I made a Turkey wrap using the Chitter Joe's Buttermilk Ranch dressing, and it's literally my new favorite thing," Denise says in another video.

"After that, I took my creatine, and I take two tablets twice a day. Later, I had the Core Power chocolate shake. I've never had it before, but it's low-key my new favorite flavor. For dinner, I had the beef and broccoli stir fry from Trader Joe's. The sauce that came with it was kind of fattening, so I used the teriyaki sauce from PF Chang's instead. And finally, for dessert, I had some ice cream and a fiber bar. I ended my day with around 1,700 calories and 123 grams of protein," Denise says.

RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Another Day of High-Protein Eating

"I was super busy today and did not have a lot of time to make breakfast, so I quickly made some protein iced coffee and topped it off with some cold foam. For the actual food, I made two eggs and some turkey sausages. For lunch, I decided to make a tuna salad sandwich. I don't know about y'all, but I do not let the texture of plain tuna by itself, so I decided to chop up some celery to make it more crunchy. It actually ended up being super good, though, and I added some light mayo as well. With that, I had a Greek yogurt bowl, some granola, and honey," Denise says.

"For a pre-workout snack. I had some of my favorite Himalaya popcorn because I've been so obsessed with this stuff to feel my workout. I had an oxy-shredded energy drink, and I've never tried this stuff before, but I literally had the best workout ever because of it. For a post-workout snack, I had a chocolate Fairlife shake. And finally, for dinner, I decided to make some protein spaghetti because I was trying to search for a protein spaghetti recipe and literally found nothing, so I made it myself. And lastly, for dessert, I had some Halo Top because I could not end the day without a sweet treat," she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 60 Lbs With 11 High Protein Meals

Kassie Magnusen kassie_beth_
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothFeb 22, 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 trying to lose weight? Focusing on eating protein-packed meals will help you achieve your goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a few recent posts, she unveils the meals she cooks to help hit her macros. “What I eat in a day as a mom of 2 down 60 pounds,” she writes in one of them.

Protein Mug Cake

Ingredients: 2 tbsp almond milk, 1 tbsp liquid egg whites, 1/2 scoop vanilla protein powder, 1 tsp PB powder, 1 tsp cocoa powder, 1 tsp regular PB, 1 tsp maple syrup.

Instructions: Mix all ingredients in a coffee mug & microwave for 45 seconds.

Breakfast: Blueberry Protein Oatmeal Bake

Woman eating ripe blueberries, healthy berries.Shutterstock

Instructions: mix 2 cups oats, 2 cups almond milk, 1 tsp vanilla extract, 3 tbsp maple syrup, 2 eggs beaten, 1 tbsp coconut oil, 1/4 tsp salt, 1/4 cup peanut butter, 2 scoops vanilla protein powder in a large bowl.

Add to 8x8 sprayed baking dish, drop in 1 cup blueberries evenly throughout; bake at 375 for about 40 mins or until center is set.

Makes 6 servings.

Lunch: Southwest Chicken & Sweet Potato Bowl

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Ingredients and Instructions:

  • 4 oz lean ground chicken seasoned with salt, pepper, garlic powder, paprika
  • 85g roasted sweet potato, 1 cup roasted broccoli, 15g avocado
  • Top with 2 tbsp Simply Marzetti southwest ranch dressing.

Snack - Apple & PB Greek Yogurt Dip

Apples with caramel cream cheese dip for Thanksgiving

Shutterstock

150g Oikos Triple Zero Vanilla Geek Yogurt mixed with 1 tbsp PB powder; 1 medium granny smith apple sliced.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Dinner: Cheesy Beef & Rice Skillet

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients: 1 lb lean ground beef seasoned with garlic powder, salt, pepper, cumin, paprika; 1 package (2 cups) microwave brown rice; 1 can diced tomatoes & green chilis; 1/2 cup shredded cheddar; 1/2 cup low-fat cottage cheese.

Instructions: Brown the beef, season, and add the tomatoes/green chilies (don’t drain); add the cooked rice and cheese, simmer until melted (2-3 minutes), then add in cottage cheese & stir.

Makes 4 servings.

Dessert: Protein Cookie Dough

Raw cookie dough with chocolate chips on wooden board

Shutterstock

Buffalo Chicken Wrap

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space

Shutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • 1 whole-grain wrap
  • 4 oz shredded rotisserie chicken
  • 2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • Shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

Taco Bowl

Cooking ground turkey meat in frying pan for a meal prep

Shutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Creatively lit, a fresh raw cube of diced red beef meat prepared for cooking, shot against a dark rustic background with placement to copy the space.

Shutterstock

And in a third post, she shares three more dinner options.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli

(35g protein, 400 cals per serving).

Slow Cooker Salsa Chicken

mexican chili chicken stew

Shutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving)

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving).


And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 42 Lbs With 5 High-Protein Meals

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackFeb 12, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”

Nissa_Graun1
Copyright nissagraun/Instagram
Christopher Roback
By Christopher RobackJan 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.

Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 60 Pounds Eating These 5 Meals

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

High-Protein Berry Oatmeal

This breakfast dish is packed with 35g of protein.

Ingredients:

  • ½ cup oats + ½ scoop vanilla protein powder
  • ½ cup almond milk + ½ cup mixed berries
  • ½ tbsp peanut butter + cinnamon.

Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says.

Grilled Chicken & Quinoa Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

This bowl of grilled chicken and grain offers 40g of protein.

Ingredients:

  • 5 oz grilled chicken breast
  • ½ cup cooked quinoa
  • 1 cup roasted Brussels sprouts
  • 1 tbsp olive oil + lemon juice.

Why it works: “Protein + fiber + healthy fats = no cravings,” she says.

Turkey Taco Bowl

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Next is a Mexican-inspired dish made with ground turkey with 38g of protein.

Ingredients:

  • 5 oz lean ground turkey (93/7)
  • ½ cup cooked jasmine rice
  • ¼ avocado + 2 tbsp salsa
  • ¼ cup black beans + taco seasoning.

Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says.

Garlic Butter Shrimp & Sweet Potatoes

Pan fried butter garlic shrimp on plate

Shutterstock

Shrimp and potatoes are a satisfying combination with 35g of protein.

Ingredients:

  • 5 oz shrimp, sautéed in 1 tbsp butter & garlic
  • ½ cup roasted sweet potatoes
  • 1 cup sautéed spinach.

Why it works: “Nutrient-dense, high in protein, and easy to make,” she says.

High-Protein Chocolate Yogurt Bowl

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

This could be good as a breakfast or dessert, with 30g of protein

Ingredients:

  • ¾ cup Greek yogurt (plain, 0%)
  • ½ scoop chocolate protein powder
  • ½ tbsp almond butter
  • 1 tbsp granola.

Why it works: “Satisfies sweet cravings while keeping protein high,” she says.

Buffalo Chicken Wrap

fresh chicken breast raw on cutting board​8. ChickenShutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • -1 whole-grain wrap
  • - 4 oz shredded rotisserie chicken
  • -2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • - shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Taco Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Overhead shot of chef preparing ribeye with butter, thyme and garlic. Keto diet.

Shutterstock

In another post, she shares more meals that will help you lose weight.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper.

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste.

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.

(35g protein, 400 cals per serving),

Slow Cooker Salsa Chicken

mexican chili chicken stew​Slow Cooker Salsa ChickenShutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving).

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving) And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 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 strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

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

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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