What Would Happen to Your Body If You Ate 4 Eggs a Day

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        What Would Happen to Your Body If You Ate 4 Eggs a Day
    Here are the health benefits that eggs offer.
By Leah GrothMay 28, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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By Leah GrothMay 28, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Eggs are one of the most versatile, accessible foods. However, there is often debate about how many you should eat in a day. Janine Bowring, ND (@j9naturally), is a naturopath doctor and social media influencer who offers health and wellness advice to her nearly 1 million TikTok followers. In a recent post, she discussed the health benefits of eating eggs. “What would happen if you ate four eggs per day?” she says in the clip. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.
Eggs Are High in Protein That Is Highly AbsorbableShutterstock
“Well, we know that eggs are high in protein and have a high biological value of 94, meaning it's highly absorbed, utilized in the body, in the type of protein that it is,” says Dr. Bowring. “Now, four eggs will give you 24 grams of protein, 20 grams of fat and selenium at 112% of your daily needs.”
Why Protein Is ImportantShutterstock
Why is protein important? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Another benefit of eggs? According to Dr. Bowring, they are “great for your thyroid health,” she says in the clip.
They Also Give You EnergyShutterstock
Something else you get from eggs? They are high in vitamin B2. This is beneficial for your energy levels “at 80 percent of your daily needs,” she says.
They Are High in Vitamin A, Great for Eye HealthShutterstock
Another vitamin that eggs are packed with? Vitamin A, says Dr. Bowring, is “fantastic for eye health, but also helping to lubricate your eyes to maintain that moisture in your eyes at 32 percent of your daily needs for that vitamin A.”
They Are Satiating“And we know because of all that protein and eggs, it's very satiating and helps to keep you feeling full,” says Bowring. “It helps with weight loss.”
They Can Also Help You Build MuscleShutterstock
Because of the protein, eggs are great fuel for your workout. This leads to “gain of muscle as well,” she says.
Eggs Are Budget FriendlyA huge bonus when it comes to eggs? “Eggs are budget-friendly for most people,” she points out.
Advice: Stick to Pasture Raised EggsShutterstock
Not all eggs at the grocery store are created equal. “Always look for a pasture-raised egg, and if you've got your own chickens, a little better,” recommends Bowring.
Body Network’s Expert Weighs In“I completely agree that eggs are very high-quality protein and are packed in vitamins and minerals. However, the saturated fat content and to a smaller extent, the dietary cholesterol content have caused the American Heart Association and other leading health organizations to recommend one egg (yolk) per day on average,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can likely go a bit above this, but 4 per day every day would not be recommended for heart health.” Another option? Use a single yolk and the egg whites of the other three.
💪🔥Body Booster: Eating four eggs a day can provide 80 percent of your daily vitamin B2 needs, which is beneficial for your energy levels.
@j9naturallyWhat If You Ate 4 Eggs Per DAY?🥚🍳 Dr. Janine explores the benefits of eating 4 eggs per day, including high protein content, healthy fats, and essential vitamins. Learn about the importance of pasture-raised eggs for optimal nutrition. #eggs #nutrition #vitamins #protein #healthyfats
proteinhealthy eatingweight loss

        
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Nutrition & Diet
        What Would Happen to Your Body If You Ate 4 Eggs a Day
    

        Shutterstock
    
By Leah GrothMay 28, 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
✓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.
Eggs are one of the most versatile, accessible foods. However, there is often debate about how many you should eat in a day. Janine Bowring, ND (@j9naturally), is a naturopath doctor and social media influencer who offers health and wellness advice to her nearly 1 million TikTok followers. In a recent post, she discussed the health benefits of eating eggs. “What would happen if you ate four eggs per day?” she says in the clip. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.
Eggs Are High in Protein That Is Highly AbsorbableShutterstock
“Well, we know that eggs are high in protein and have a high biological value of 94, meaning it's highly absorbed, utilized in the body, in the type of protein that it is,” says Dr. Bowring. “Now, four eggs will give you 24 grams of protein, 20 grams of fat and selenium at 112% of your daily needs.”
Why Protein Is ImportantShutterstock
Why is protein important? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Another benefit of eggs? According to Dr. Bowring, they are “great for your thyroid health,” she says in the clip.
They Also Give You EnergyShutterstock
Something else you get from eggs? They are high in vitamin B2. This is beneficial for your energy levels “at 80 percent of your daily needs,” she says.
They Are High in Vitamin A, Great for Eye HealthShutterstock
Another vitamin that eggs are packed with? Vitamin A, says Dr. Bowring, is “fantastic for eye health, but also helping to lubricate your eyes to maintain that moisture in your eyes at 32 percent of your daily needs for that vitamin A.”
They Are Satiating“And we know because of all that protein and eggs, it's very satiating and helps to keep you feeling full,” says Bowring. “It helps with weight loss.”
They Can Also Help You Build MuscleShutterstock
Because of the protein, eggs are great fuel for your workout. This leads to “gain of muscle as well,” she says.
Eggs Are Budget FriendlyA huge bonus when it comes to eggs? “Eggs are budget-friendly for most people,” she points out.
Advice: Stick to Pasture Raised EggsShutterstock
Not all eggs at the grocery store are created equal. “Always look for a pasture-raised egg, and if you've got your own chickens, a little better,” recommends Bowring.
Body Network’s Expert Weighs In“I completely agree that eggs are very high-quality protein and are packed in vitamins and minerals. However, the saturated fat content and to a smaller extent, the dietary cholesterol content have caused the American Heart Association and other leading health organizations to recommend one egg (yolk) per day on average,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can likely go a bit above this, but 4 per day every day would not be recommended for heart health.” Another option? Use a single yolk and the egg whites of the other three.
💪🔥Body Booster: Eating four eggs a day can provide 80 percent of your daily vitamin B2 needs, which is beneficial for your energy levels.
@j9naturallyWhat If You Ate 4 Eggs Per DAY?🥚🍳 Dr. Janine explores the benefits of eating 4 eggs per day, including high protein content, healthy fats, and essential vitamins. Learn about the importance of pasture-raised eggs for optimal nutrition. #eggs #nutrition #vitamins #protein #healthyfats

        
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        I Lost 22 Pounds in a Week on Egg Diet
    
Copyright iamkatherinewilson/Instagram/Shutterstock
By Leah GrothAug 26, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   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
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Have you heard of the egg diet? Katherine Wilson (@iamkatherinewilson) is a social media influencer who regularly blogs about everything from diet and weight loss to skin care. In the video description, she issues a disclaimer: “I am NOT a Nutritionist or a Doctor. I am trying these diets out at my own risk. If YOU try any of these diets out, you do so at your own risk!!!” In one viral video, she tries out a popular diet, primarily eating eggs.
She Explains That She Put On a Lot of Weight“Okay, so today is day one of the egg diet. I weighed myself this morning, and I think I'm close to 200 pounds, which is absolutely ridiculous,” she says. “I've put on so much weight.”
What Is the Egg Diet?Shutterstock
The egg diet is a low-calorie diet of just 700 calories per day. “This egg diet consists of, you eat eggs, apples, and oatmeal, and an ungodly amount of green tea,” Katherine says.
Breakfast: EggsShutterstock
For breakfast, she eats three eggs and green tea. The eggs can be cooked in various ways, including boiled, scrambled, or poached.
RELATED: 11 Signs Ozempic Is Not for You
Snack: AppleShutterstock
For a snack, she eats an apple. However, one day, she forgot to. “I'm just going to include that in my dinner tonight. I don't think it really matters that much.”
Dinner: Oatmeal with FruitShutterstock
As for dinner, “you're going to have oatmeal. So I took just one of the bags of instant oatmeal, but I obviously put the hot water in here. I'm just waiting for it to all sort of soak up. Once it's ready, I will put a couple of frozen blueberries on it. And here's my green tea.”
It’s Easy to Pack Meals
See on Instagram
“So today is going to be a really long day at work, so I'm bringing all my food. I forgot to get apples last night, so I just threw in two more boiled eggs in here. I think it'll equal out to the same amount of calories. I don't think that's going to ruin the diet. And then I'm bringing my oatmeal because I'm probably going to be at work till eight or nine o'clock tonight. It's going to be a really, really long day.”
RELATED: 5 Ways to Speed Up Your Metabolism
Season with SaltShutterstock
She also seasons her food. “I have my little Himalayan salt, uh, just to make everything taste slightly better,” she says.
Boil a Carton of Eggs to Meal PrepShutterstock
“One other little tip if you're going to be doing this is to get a whole carton of eggs and just boil all of them. So you just have them at your little disposal whenever you're hungry, and there are no excuses. So you can't say, ‘Oh, I'm hungry, and I can go grab a Kit Kat bar or something like that. You just have all your little eggs ready, and you can just grab one whenever you're hungry.”
She Lost a Lot of WeightShutterstock
After four days, she says she has “lost such a significant amount of weight, and I am not feeling so great,” she will stop the diet. “I think that's because I've only been eating like 700 calories a day, and I'm used to eating a lot more, and it's such a drop off from what I'm used to that it's, I think it's sort of having a toll on me. I feel really tired, and I'm getting lightheaded when I stand up, and I just don't think that's normal.”
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Check with Your Doctor Before Going On a DietShutterstock
Keep in mind that 700 calories is extremely low, and most experts would not endorse eating so little. According to dietary guidelines in the United States, adults 21 years old and older should consume anywhere between 1,600 and 3,000 calories per day. Our advice? Always check with your doctor before going on a weight loss diet. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        5 Breakfasts I Eat On Repeat to Drop Body Fat Fast
    

        Copyright hammes_hannah/Instagram
    
By Leah GrothOct 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to drop body fat and “become unrecognizable?” Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she revealed some of her go-to morning meals for fat loss. “5 breakfasts I eat on repeat when I want to drop body fat,” she writes. “All under 15 minutes, 30-50 grams protein, under 500 calories.” She also reveals 4 habits to incorporate into your life to “become unrecognizable.”
Cottage Cheese Eggs
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The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post.
Calories: 298,
Protein: 38g.
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Egg Sammy
Shutterstock
The next recipe is an Egg Sammy: “1 English muffin toasted, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says.
Calories: 352,
Protein: 34g.
Protein Pancakes
Shutterstock
She also eats protein pancakes. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says.
Calories: 380,
Protein: 41g.
Breakfast Burrito
Shutterstock
Breakfast burritos are also on her fat loss menu. “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says.
Calories: 330
Protein: 35g.
Smoothie
Shutterstock
She also drinks smoothies. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says.
Calories: 377,
Protein: 47g.
She Also Recommends 4 Habits to Become Addicted To
See on Instagram
In another post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she says. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve “tried it all” but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame? Here are the 4 habits I want you to become addicted to over the next 6 months.”
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Eat More Protein
Shutterstock
“Eat at least 30g of protein at every meal,” she recommends. “Now I know you think that’s too much food but promise if you want to get there, you NEED to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.”
Do 30 Minutes of Strength Training
See on Instagram
Next, do 30-minute strength training workouts “right at home,” she suggests. “Why?? Because these will fit into your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistent your plan allows you to be, the quicker you will see results. Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”
Sleep
Shutterstock
Sleep is also key. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says.
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Hydrate
Shutterstock
Finally, hydrate. “Drink your water sis!” she suggests. “At a minimum, half your body weight in oz of water. 80+ oz is good! And add electrolytes!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors
    
Copyright Dr. Sten Ekberg/YouTube/Shutterstock
By Christopher RobackNov 07, 2024
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 wondered what would happen if you ate bacon, eggs, and butter every day? Most of us have been warned about the dangers of saturated fat, but what does the science actually show? Dr. Sten Ekberg, a former Olympic decathlete turned holistic health doctor, decided to find out through a controlled experiment. His unique combination of athletic achievement and medical expertise offers valuable insights for anyone interested in understanding how different diets affect our health. Read on to discover the surprising results of his 30-day high-fat diet experiment.
Why This Doctor Took a Risk With His Health
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"So I decided for 30 days I was going to do a ketogenic diet. Some people might be able to do more or less, but it's net carbs that I'm referring to, which means you take the total carbs and subtract the fiber because fiber does not contribute to blood glucose or does not trigger insulin," explains Dr. Ekberg. "Then, you also eat a moderate amount of protein. You don't want to overload your body with protein because that creates a lot of nitrogen waste, and then the rest of it will come from fat. So relative to most diets and the mainstream view of things, this is going to be a very high fat diet, but it doesn't mean more fat is better," he adds.
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What Science Says About Healthy Fats
Shutterstock
According to UCLA Health expertsDr. Elizabeth Ko and Dr. Eve Glazier, "A robust body of research has revealed the wide-ranging benefits of including healthy fats in the diet. These include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control and reducing inflammation."
Understanding Different Types of Fats
Shutterstock
UCLA Health explains: "Fats are a type of lipid, which are molecules that do not dissolve in water. When someone talks about healthy fats, they're referring to lipids that, due to the specific types of chemical bonds that hold them together, remain liquid at room temperature."
RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules
He Ate One Meal a Day
Shutterstock
"When you do a low-carb diet, you're going to get even better results if you combine it with intermittent fasting. I ate one meal a day or two meals a day over 30 days; I got anywhere from 16 to 24 hours of fasting, which means for that time period, I didn't eat any food. And when you don't eat food, that allows your insulin to drop and allows your body to burn fat because you're not putting anything new in," Dr. Ekberg says. "But even more important than just losing weight, we want to understand what's happening in the body metabolically, inflammation-wise, and disease-wise. We are moving toward degenerative disease because weight is not really that clear a marker, but with blood work, we can figure this out," he adds.
Sources of Healthy Fats You Can Try
Shutterstock
UCLA Health recommends: "Healthy fats are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados and olives... And don't forget about fatty fish. These are an excellent source of a certain form of omega-3 fatty acid."
What a Healthy Keto Diet Actually Looks Like
Shutterstock
While bacon and eggs were staples, Dr. Ekberg emphasizes variety: "If you go from a junk food diet with lots of sugar and processed starches and seed oils and garbage foods, then switching to bacon butter and eggs and eating nothing else would be a vast improvement. But we don't want to just do better. We want to do optimal."
A Day of Meals on the Experiment
Shutterstock
"I ate a lot of salads... with steak or ground beef or fish or chicken. And the only dressing I had would be extra virgin olive oil and vinegar... I had a good bit of omelets... I would put sausage and bacon. I would serve it on the side with avocado."
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The Truth About Saturated Fat Consumption
Shutterstock
"This may be the biggest hurdle that keeps people from trying a low carb or ketogenic diet," Dr. Ekberg notes. "It's not the saturated fat that's the problem. It is how is the body processing it?"
What the Blood Tests Revealed
Shutterstock
The results challenged conventional wisdom. "My insulin had gone from 4.8 to 5.7, first time out of the optimal range, 30 days of high fat, and I was back where I need to be in the three to four range," reports Dr. Ekberg. His triglycerides and VLDL levels also improved significantly.
How to Know if This Diet is Right for You
Shutterstock
Dr. Ekberg notes that while effective for most, this approach isn't universal: "The vast majority, probably 95% of people are going to have fairly straightforward journey that these physiological mechanisms, these principles are going to work just fine. But then there is always the exception, the other 5%."
RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)
Practical Tips for Including Healthy Fats
Shutterstock
UCLA Health advises: "You can turn that around by cooking with vegetable oils, limiting saturated fats, avoiding trans fats and eating at least one good source of omega-3 fats each day." They add that even dark chocolate contains beneficial monounsaturated fats, though it should be consumed in moderation.
The Bottom Line on Fat Adaptation
Shutterstock
Dr. Ekberg's final message is encouraging: "How adaptive your body is, that you can do serious damage in 10 days, but your body is very resilient. It will bounce back if you do the right things." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!
    

        Copyright the.busy.mom.method/Instagram
    
By Leah GrothOct 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
   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.
Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.
Egg White Veggie Scramble with Turkey Bacon
Shutterstock
1 cup egg whites
2 slices of turkey bacon
1/2 cup chopped bell peppers
1/2 cup spinach
1/4 cup diced onions
1 tbsp salsa (optional)
Protein: 30g, Calories: ~230.
Greek Yogurt Protein Bowl
Shutterstock
1 cup non-fat Greek yogurt
1 scoop vanilla protein powder
1/4 cup mixed berries
1 tbsp chia seeds
1 tsp honey
Protein: 32g, Calories: ~270.
High-Protein Oatmeal
Shutterstock
1/2 cup oats
1 scoop protein powder
1 tbsp peanut butter powder
1/2 cup almond milk
1/4 cup blueberries
Protein: 30g, Calories: ~320.
Protein Smoothie
Shutterstock
1 scoop protein powder
1/2 cup unsweetened almond milk
1/2 frozen banana
1 tbsp almond butter
1/4 cup spinach
Ice cubes
Protein: 30g. Calories: ~270
Cottage Cheese and Turkey Sausage Breakfast Bowl
Shutterstock
1/2 cup low-fat cottage cheese (112g)
2 turkey sausage links
1/2 cup cherry tomatoes
1/2 cup chopped bell peppers
1/2 avocado
Salt, pepper, hot sauce to taste
Protein: 30g, Calories: ~330 (with avocado).
Why Breakfast Is So Important
Shutterstock
In another post, she explains the science behind healthy breakfast meals. “One of the big things I work with clients on is their overall protein intake. When clients first come to me, they’ll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!” she says.
“Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps.”
RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits
Not Enough Carbs or Low Fat Can Harm Hormonal Balance
Shutterstock
“I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days,” she says. “Often times women have a ‘no carbs’ or ‘low fat’ approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance,” she says.
Breakfast Is the Most Important Meal of the Day
Shutterstock
“I find that quite often, my clients aren’t eating enough. Undereating is a bi-product of diet culture. And most aren’t able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day.”
Here Is Why
Shutterstock
“These are some reasons why starting the day with a protein-rich breakfast is so important for overall health,” she says.
Protein at breakfast helps keep blood sugar and energy stable.
Eating breakfast lowers cortisol.
A high-protein breakfast helps regulate your appetite all day long.
Protein is essential for many bodily processes.
A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
Aim for at least 30-40g of protein at breakfast.
RELATED:Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds
These Foods Are High in Protein
Shutterstock
“I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g,” she says, revealing a few other foods that are high in protein.
1 egg 6g
1 scoop collagen 10g
1/2 cup cottage cheese 12g
1/2 cup greek yogurt 15g
1 scoop protein powder 25g
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Natural Ozempic Alternatives That Torch Fat
    

        Copyright Ben Bikman PhD/YouTube
    
By Christopher RobackMar 27, 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 with stubborn fat that just won't budge? Before turning to expensive GLP-1 medications like Ozempic, you might want to consider natural alternatives. Dr. Benjamin Bikman, a prominent metabolic scientist and professor at Brigham Young University, has uncovered powerful natural methods to boost your body's own GLP-1 production—the same hormone targeted by popular weight loss drugs. With a Ph.D. in bioenergetics and extensive research on metabolic disorders including obesity and diabetes, Dr. Bikman offers science-backed strategies that could help you burn fat without the concerning side effects of medications. Discover these five natural fat-torching alternatives and take control of your metabolism today.

            
                What's This GLP-1 Thing Anyway?
            
            
        GLP-1 (glucagon-like peptide 1) is a gut hormone released by the small intestine when you eat, Dr. Bikman explains. This remarkable hormone plays several crucial roles in fat burning and weight management.
"One of the primary functions of GLP-1 is the ability to inhibit glucagon secretion," Dr. Bikman notes in his video. By suppressing glucagon (insulin's opposite), GLP-1 helps lower glucose production in the liver and stabilizes blood sugar—a key factor in fat metabolism. 
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                How It Helps You Eat Less
            
            
        ​These Were Game ChangersShutterstockAnother fat-fighting benefit is that GLP-1 delays stomach emptying. "By slowing down how quickly food is leaving the stomach, GLP-1 can prolong a feeling of fullness, reducing overall food intake," says Dr. Bikman. This natural appetite control helps you eat less without constant hunger.
Perhaps most importantly, Dr. Bikman points out that GLP-1 "activates satiety centers in the brain, directly acting on the hypothalamus to promote satiety, further reducing hunger and reducing the risk of overeating." This brain-gut connection is why GLP-1 has become such a target for weight loss interventions.

            
                Why Some People Always Feel Hungry
            
            
        ShutterstockResearch shows that obese individuals often have impaired GLP-1 responses. Dr. Bikman cites a study by Ranganath and colleagues demonstrating that "post-meal GLP-1 secretion in response to carbohydrate consumption was significantly down in individuals with obesity compared to those who are lean."
This difference is substantial. "When the groups ate carbohydrate, the lean group had a GLP-1 response that was about three to four times higher than that seen in the obese group," Dr. Bikman emphasizes. This reduced satiety signal may explain why some people struggle with portion control and constant hunger.

            
                The Dark Side of Ozempic
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockWhile drugs like semaglutide (Ozempic, Wegovy) can increase GLP-1 action, Dr. Bikman warns of concerning side effects. "The use of semaglutide resulted in 40% of the weight lost coming from fat-free mass, or lean mass," he cautions. This loss of muscle and bone can be difficult to recover from, especially with age.
RELATED:20 Possible Ozempic Side Effects

            
                Mental Health Risks You Should Know
            
            
        Mental health impacts represent another serious concern. Research shows "the risk of depression goes up almost 200%, and the risk of suicidal behavior and anxiety goes up by a little over 100%," according to Dr. Bikman.

            
                When the Medication Stops Working
            
            
        ShutterstockFurthermore, patients often experience a return of sweet cravings after about two years, with studies showing that "at about two years, it had returned totally to normal." This coincides with when 70% of people discontinue the medication.
These concerns make natural approaches to boosting GLP-1 particularly appealing for sustainable fat loss. Read on to learn five natural alternatives to Ozempic that boost fat burning.

            
                1. Yerba Mate: Your New Morning Drink
            
            
        Shutterstock
Dr. Bikman's own laboratory research demonstrates that yerba mate tea significantly increases GLP-1 levels. "It was an increase of about 40 to 50 percent," he reports.
The magic behind yerba mate's effectiveness lies in its compounds. "Ferulic acid alone had a modest effect on stimulating GLP-1 from the L-cells, but that its microbial metabolite, dihydroferulic acid, increased GLP-1 significantly," Dr. Bikman explains. When this metabolite was tested directly, it increased GLP-1 "three or four times."

            
                Bonus: It Fights Sweet Cravings Too
            
            
        ​1. Yerba Mate: Your New Morning DrinkShutterstockBeyond GLP-1 stimulation, yerba mate contains bitter compounds that further promote satiety and reduce sweet cravings, offering a "one-two punch" for fat loss.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                2. Allulose: The Sweet Secret
            
            
        Shutterstock
This rare sugar provides sweetness without the metabolic downsides of regular sugar. Dr. Bikman's research found "a significant increase in GLP-1 levels with allulose consumption. And in fact, it was quite a rapid effect."

            
                Satisfy Your Sweet Tooth Without Guilt
            
            
        ShutterstockUnlike traditional sugars, "allulose does not spike blood glucose or insulin, but instead actually acts in a way to really promote some appetite suppression," Dr. Bikman explains. This makes it an ideal alternative to sugar for those trying to lose fat while satisfying sweet cravings.

            
                Blood Sugar Benefits Too
            
            
        Shutterstock
Allulose's ability to boost GLP-1 also helps regulate blood glucose by inhibiting glucagon, making it particularly beneficial for metabolic health beyond just weight management.
RELATED:20 Things to Avoid While on Ozempic

            
                3. Low-Carb Eating: A Simple Switch
            
            
        ShutterstockResearch demonstrates that a low-carb approach naturally enhances GLP-1 production. Dr. Bikman cites a study by Hall and colleagues showing that "those that were adhering to the low-carb diet had a significantly higher GLP-1 level" even in a fasted state.

            
                Three Times More Satiety Power
            
            
        ShutterstockEven more impressive, "the low-carbohydrate meal elicited an increase in GLP-1 that was about three or four times higher than the same number of calories, but that found in the low-fat meal," Dr. Bikman reports.
Based on this evidence, he recommends we "control the carbs while prioritizing protein and not fearing fat" to naturally enhance GLP-1 production and facilitate fat burning.

            
                4. Collagen: Not Just For Skin
            
            
        ShutterstockWhile most people take collagen for skin and joint health, it offers significant metabolic benefits as well. "Collagen peptides have also been shown to increase GLP-1 secretion," says Dr. Bikman.

            
                Double Benefit You Didn't Know About
            
            
        ​Collagen ProteinShutterstockIn animal studies, researchers found that collagen peptides "increased blood glucose metabolism and blood glucose control and improved insulin sensitivity," benefits that appear to be mediated through increased GLP-1 production.
This finding suggests collagen supplementation provides dual benefits for both tissue health and fat burning through enhanced GLP-1 signaling, making it "one of the unappreciated aspects of collagen."

            
                5. Better Sleep: The Easiest Fix
            
            
        ShutterstockSleep quality significantly impacts GLP-1 function and fat metabolism. "Poor sleep has been associated with impaired GLP-1 responses and impaired hunger," Dr. Bikman warns.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

            
                Break The Late-Night Snacking Cycle
            
            
        What Happens to Your Body When You Stop Eating SnacksShutterstockThe mechanism is clear: "A bad night of sleep actually blunts your GLP-1 levels, which can result in a reduced satiety signal, in other words, greater hunger." This increased hunger leads to more snacking and cravings, potentially creating a vicious cycle of poor eating and disrupted sleep.
By prioritizing quality sleep, you can maintain optimal GLP-1 levels and support your body's natural fat-burning processes without additional interventions.

            
                The Natural Approach Wins Long-Term
            
            
        ​You Eat Out Too MuchShutterstockWhile GLP-1 medications like Ozempic can be effective for weight loss, Dr. Bikman emphasizes that natural alternatives offer "a safer, yes, more subtle, but more sustainable strategy for maintaining metabolic health and helping GLP-1 work for you."

            
                Your Action Plan Starts Now
            
            
        Shutterstock
By incorporating yerba mate, allulose, a low-carbohydrate diet, collagen peptides, and quality sleep into your routine, you can naturally enhance your body's GLP-1 production. These five strategies provide practical, science-backed alternatives to expensive medications for those seeking sustainable fat loss without concerning side effects.
As Dr. Bikman concludes, these natural methods offer hope especially for those who "may be getting a blunted GLP-1 response to what they're eating," helping them regain control over appetite, metabolism, and ultimately, their weight. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        He Dropped 135 Pounds 10 Easy Hacks
    

        I Lost 135 Pounds by Eating More and Walking
    

        Copyright Alex Solomin/YouTube
    
By Christopher RobackMar 27, 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.
Have you ever felt frustrated watching the scale refuse to budge despite your best efforts? You're not alone. Alex Solomin, a Weight Loss & Fitness Coach with 173K YouTube subscribers, struggled for years before finally discovering what actually works. After making countless mistakes that stretched his weight loss journey to over four years, he finally cracked the code that helped him shed 135 pounds and keep it off. These are the exact strategies Alex still uses daily to manage his appetite and maintain his results. Had he known these simple hacks earlier, he could have reached his goals in half the time. Here are the game-changing tips that transformed his body and can do the same for you.

            
                1. Prioritize Protein for Lasting Fullness
            
            
        Protein is your secret weapon for weight loss. "Protein is the most satiating macronutrient, which means that if you eat more protein, you're going to be much more fuller for a much longer period of time," Alex explains in his video. When hunger management is your biggest challenge, protein makes the entire process significantly easier.
But not all protein is created equal. "When you're looking at salmon, for example, salmon is absolutely healthy. It's great. However, it's very high in calories because it's high in fat," Alex warns. Be mindful of fat content when selecting protein sources - choose 96-4% ground beef instead of 80-20% to save significant calories while eating the same amount of food.

            
                2. Always Chew Your Protein Instead of Drinking It
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
While protein shakes are convenient, solid protein keeps you fuller much longer. "If you're trying to pick a protein shake and you have an option between a protein shake and a chicken breast, the chicken breast is a lot better choice because you have to chew it," Alex recommends. "It will digest over a longer period of time. And in that same regard, it's going to keep you fuller for a much longer period of time."
Processed protein digests faster because it's already partially broken down. Whole protein sources require more digestion time, keeping hunger at bay much longer.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                3. Replace Empty Carbs With Volume-Packed Fruits and Vegetables
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
" Carbs to me are the easiest food to overconsume calories on," Alex admits. Potato chips, sweets, cookies, and ice cream seem designed to make us overeat without realizing it.
The solution? "I would highly recommend to get most or all of your carbs from fruits and vegetables," Alex suggests. "The biggest reason why you want to choose fruits and vegetables is because of volume eating." The fiber in fruits and vegetables not only keeps you fuller longer but makes it nearly impossible to overconsume calories.
"I can blink and have 500 calories in a little bit of ice cream or cookies. Whereas if I told myself, or I still tell myself to this day that most of my carbs will be coming from fruits and vegetables... I end up getting filled up much quicker and not going over my calories quite as easily," Alex shares.

            
                4. Push Dinner Closer to Bedtime to Eliminate Night Cravings
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
One of Alex's most unconventional yet effective tips tackles the notorious late-night eating window. "Maybe my dinner ends at 6 PM and I go to sleep at 11 PM. That's five hours of time. That's a five-hour window of opportunity to get hungry and start snacking," he explains.
The hack? "Have your dinner a bit closer to bedtime and don't be scared of having dinner after 7 PM after 8 PM," Alex advises. This simple timing adjustment can cut your snacking window in half, dramatically reducing opportunities for mindless eating.

            
                5. Make Your Final Meal a Protein-Packed Salad
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
For maximum effectiveness against late-night cravings, combine the dinner timing hack with strategic meal composition. "Make your dinner a giant salad, make it a giant salad with protein," Alex recommends. "This giant salad is going to be very, very voluminous. It's going to be filled with tons of volume of food, is going to be filled with a lot of fiber as well as slow digesting protein."
This powerful combination "will help you almost eliminate late night cravings," according to Alex. Just watch out for high-calorie dressings that can double your meal's calories.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                6. Switch to Zero-Calorie Sauces and Seasonings
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Condiments can silently sabotage your progress. "When you're not mindful of your sauces, your dips, your seasonings, your oils, and you apply them into your current nutrition, you will effectively make weight loss more difficult because you will be filling up your nutrition with calories that do not fill you up," Alex warns.
Look for sugar-free, fat-free, or low-calorie alternatives. "There's G-Hugues. There's also Heinz sugar-free ketchup. There's balsamic vinegar. There is also zero calorie dressings and sauces," Alex suggests. These can save hundreds of calories while making healthy food taste better.

            
                7. Stock Up on Dry Seasonings for Flavor Variety
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Eating the same foods repeatedly can lead to diet fatigue and eventual abandonment. Alex's solution? "Stock up on as many different kinds of dry seasonings as possible," he advises. Brands like McCormick and Mrs. Dash offer zero-calorie options that can completely transform basic foods.
"You can make your eggs taste different. You can make your chicken taste different. And it will just make your regular food, again, taste a lot better," Alex explains. This simple hack keeps your taste buds entertained without adding calories.

            
                8. Bring Your Own Food to Work Every Day
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
This overlooked habit might be the most powerful of all. "I can't even describe to you how important this is and how often overlooked this simple habit is," Alex emphasizes. "If you make it a goal to leave your house and just bring food with you and make it a goal to only eat the food that you bring with you at work, you will lose weight a lot easier."
Without prepared food, you'll likely resort to cafeteria meals, vending machines, drive-throughs, or restaurant meals - all giving you less control over ingredients and calories. Bringing your food creates "an immense powerful feeling of control that you want to maintain as often and as much as possible throughout your weight loss journey."
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                9. Choose Smart, Long-Lasting Snacks
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Mindless snacking while watching TV can easily add 800-1000 unplanned calories to your day. Alex's solution? "Choose sugar-free snacks such as sugar-free jello, sugar-free pudding, sugar-free hard candy."
Hard candy is particularly effective because it lasts much longer than chewable options. "Hard candy tastes pretty good, but also you eat it for a long time," Alex explains. "Some hard candy, you will probably eat that piece of hard candy for a few minutes at minimum," compared to chewable candy that's gone in seconds.

            
                10. Never Skip Meals
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Counterintuitively, skipping meals often leads to weight gain, not loss. "One of the biggest reasons why people tend to have cravings is because they don't eat that much throughout the day," Alex observes. "They skip meals, especially at work, and they essentially starve themselves up until the time that they get home. And once they get home, anything goes."
While skipping meals seems logical for weight loss, the reality is different. "What's actually going to happen is you will starve yourself for the first three quarters of the day. In the last quarter of the day, you'll come home, you'll binge eat," Alex warns. Aim for at least 2-3 meals daily to keep your system consistently processing food.

            
                11. Stay Constantly Hydrated
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Liquids are a simple yet effective tool for managing hunger. "What you should also be doing throughout the day is having a decent amount of liquids. This could be water. This could be seasoned flavored water. This could be coffee. This could be tea. If you want diet soda," Alex recommends, noting his personal preference for Coke Zero.
Keeping liquid in your system throughout the day provides hydration while helping you feel fuller, making weight loss slightly easier over time.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                12. Increase Your Daily Movement (NEAT)
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Exercise isn't the only way to burn calories. Non-exercise activity thermogenesis (NEAT) includes all physical movement outside formal workouts. "NEAT plays a very, very vital role in your entire daily or weekly caloric expenditure, much more than people really realize," Alex explains.
Simple activities like cleaning your house, doing laundry, walking to the supermarket, or taking a quick 10-minute walk burn significant calories without requiring extra gym time. "Focus on NEAT, clean the house, do your laundry, clean out your garage, clean out your closet, go for a short 10-minute walk. And that will be extremely beneficial," Alex advises.

            
                13. Make Outdoor Walking a Daily Non-Negotiable
            
            
        
View this post on Instagram
A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Building on the NEAT principle, Alex recommends making it "a goal to at minimum every single day to make it a habit to walk outside the house." The psychology behind this is powerful - once you step outside, you're unlikely to immediately turn back.
"You will likely spend at least 10, 15, 30 minutes going for a walk, which will burn calories. And if you do this habit every single day, it will burn calories continuously, which will increase your caloric expenditure throughout the week," Alex explains.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                14. Pause Before Snacking to Break Mindless Eating
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Our final hack targets the psychology of cravings. "If you're about to reach for a snack that you feel you want to eat, I would just say pause for like 10, 15, 20 seconds and ask yourself, do I really want to eat this food?" Alex suggests.
This brief pause reveals that most cravings aren't genuine hunger but rather boredom or stress. "Chances are, you're probably just trying to grab this because it's same pattern you've done over however many years. And if you just pause for a little bit, you will find that you're not really hungry," Alex explains. This simple mental reset can prevent hundreds of unnecessary calories.
These 14 strategies helped me drop 135 pounds and still help me maintain my weight today. I'm convinced that applying even a few of these tips will make your weight loss journey dramatically easier and more successful than mine was. Which one will you try first? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Fat Loss Coach Reveals 9 Tips for Sustainable Weight Loss
    

        Copyright dietdivatara/Instagram
    
By Leah SuzanneMar 27, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Are you trying to lose weight – and keep it off? While you can lose weight rapidly, oftentimes, you won’t be able to keep it off. This is why sustainable weight loss is the way to go. According to Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, there are a few key habits that will help you burn fat fast, but also keep it from coming back. Here are nine tips that actually work for sustainable weight loss. 

            
                Pay Attention to Portion Size
            
            
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Her first tip is to pay attention to portion size. “It’s not always the ‘what’ you eat but rather the ‘how much’ you are eating,” she says. “I have seen many clients eat really healthy food, but they are just simply eating too much of even the healthiest food.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Prioritize Sleep
            
            
        Shutterstock
Next, prioritize sleep. “It’s not just the quantity of sleep, but really the quality that matters most. Practicing proper sleep hygiene is key to getting the proper amounts of REM and deep sleep to support weight loss efforts,” she writes. 

            
                Eat Whole Foods 
            
            
        ShutterstockNext, pay attention to the quality of your food. “Eat whole foods and minimize processed foods. Whole foods are not only lower in calories, but they are typically higher in fiber and protein which help with fullness. Processed foods often have a lot of added sugar, fat, and sodium,” Collingwood says.

            
                Don’t Drink Your Calories
            
            
        ShutterstockDon’t drink your calories. “Drink only calorie free beverages. Skip the sugar sweetened beverages like regular soft drinks, lemonade, sweet tea, and the decadent coffee drinks with added sugars. A glass or two of low fat milk can fit, but otherwise go easy on any beverages with calories,” she writes.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Exercise Daily
            
            
        ShutterstockShe also recommends exercising daily. “Move your body at least 30 minutes every single day. Planned exercise is best where you get your heart pumping and get out of breath. In addition to an exercise session each day, aim to move more and avoid sitting as much,” she says.

            
                Strength Train
            
            
        ShutterstockShe also recommends strength training at least 2 days per week. “When you lose weight, you often will lose muscle in addition to fat and water weight. By doing resistance (strength) training, you can maintain and maybe even build muscle while losing weight which will do wonders for your metabolism,” she says. 

            
                Keep Track of Your Progress
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstockKeep track of your progress. “Studies show that people who keep track of their progress with regular weighing of themselves and tracking calories, sleep, and exercise lose more weight and keep it off better than those who don’t track,” she says. 
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Eat Throughout the Day
            
            
        ShutterstockNext, spread food out throughout the day and start eating within 2 hours of getting up. “Eating too much at one time of the day causes the body to store excess calories, but spreading out your calories, especially protein, has been shown to help with weight loss and maintaining muscle,” she says. 

            
                Manage Stress
            
            
        ShutterstockHer last tip is to focus on stress management. “People often skip workouts or turn to food for emotional comfort in times of stress, so regularly working on reducing stress with things like meditation, deep breathing, journaling, or a yoga practice can help tremendously,” she says. 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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