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Nutrition & Diet
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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.

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

Here are the health benefits that eggs offer.

Leah Groth
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.
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FACT CHECKED BY Christopher Roback
Four eggs in the egg box
Shutterstock
Leah Groth
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
Nutrition & Diet

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 Absorbable

hard,Boiled,Eggs,protein,breakfastShutterstock

“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 Important

Chicken eggs in sack bag on black background.Shutterstock

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 Energy

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

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 Health

Blue,Macro,Eye,Close,UpShutterstock

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 Muscle

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness centerShutterstock

Because of the protein, eggs are great fuel for your workout. This leads to “gain of muscle as well,” she says.

Eggs Are Budget Friendly

A huge bonus when it comes to eggs? “Eggs are budget-friendly for most people,” she points out.

Advice: Stick to Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

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.

@j9naturally

What 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

healthy eating

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Nutrition & Diet

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

Four eggs in the egg box
Shutterstock
Leah Groth
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 Absorbable

hard,Boiled,Eggs,protein,breakfastShutterstock

“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 Important

Chicken eggs in sack bag on black background.Shutterstock

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 Energy

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

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 Health

Blue,Macro,Eye,Close,UpShutterstock

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 Muscle

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness centerShutterstock

Because of the protein, eggs are great fuel for your workout. This leads to “gain of muscle as well,” she says.

Eggs Are Budget Friendly

A huge bonus when it comes to eggs? “Eggs are budget-friendly for most people,” she points out.

Advice: Stick to Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

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.

@j9naturally

What 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

Nutrition & Diet

I Lost 22 Pounds in a Week on Egg Diet

Katherine_Wilson_iamkatherinewilson
Copyright iamkatherinewilson/Instagram/Shutterstock
Leah Groth
By Leah GrothAug 26, 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.

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?

Chicken eggs in sack bag on black background.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: Eggs

Poached 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: Apple

Ripe red apples on table close upShutterstock

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 Fruit

Tasty oatmeal with strawberries, blueberries and walnuts in bowl on grey table, flat layShutterstock

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

“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 Salt

Salt Shaker, Salt, Food.Shutterstock

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 Prep

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

“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 Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

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.”

RELATED: 10 Ways to Lose 20 Pounds Fast, According to a Nutritionist

Check with Your Doctor Before Going On a Diet

Close up of a female doctor filling up an application form while consulting patientShutterstock

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

Hannah_Hammes2
Leah Groth
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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to 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

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.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Egg Sammy

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

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

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.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

A view of a breakfast burrito, featuring sausage links.

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

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

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

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.”

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Eat More Protein

Set of natural food high in protein on grey background, top view

“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

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

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.

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.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Hydrate

Portrait of woman taking break from jogging

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

These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

Ashley_DiGiacomo_Schwartz_the_busy_mom_method11
Leah Groth
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

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

  • 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

Eating delicious natural yogurt at white tiled table, closeupShutterstock

  • 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

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

  • 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

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

  • 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

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 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

Unrecognizable man preparing fried eggs for breakfast. Close up.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

Fit woman holding frying pan with omlette looking at cameraShutterstock

“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

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.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

Avocado toast with poached egg on a wooden board. Breakfast concept.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

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

“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.

Fitness & Workouts

4 Daily Habits This Weight Loss Coach Uses to Make Clients “Unrecognizable”

Hannah_Hammes2
Leah Groth
By Leah GrothDec 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to transform your body by summer? According to one expert, it may be as simple as adopting four healthy habits. Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she writes. “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?” She goes on to reveal the four habits “to become addicted to over the next 6 months.”

Amp Up Your Protein Intake

“Eat at least 30g of protein at every meal,” she writes in the post. “Now, I know you think that’s too much food, but I 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 +.” (Keep reading for high-protein breakfast ideas!)

Start Strength Training

She also suggests doing 30-minute strength training workouts “right at home” for convenience. “Why?? Because these will fit in your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistently your plan allows you to be, the quicker you will see results,” she says. “Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Get Your Rest

Sleep is another key health habit if you want to lose weight. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Hydrate

Her final transformation habit? 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!” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

High Protein Breakfast 1: Cottage Cheese Eggs

In another post she reveals 5 breakfasts she eats “on repeat” when she wants “to drop body fat” fast. “All under 15 minutes, 30-50 grams protein, under 500 calories.” 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.

RELATED:8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

High Protein Breakfast 2: Egg Sammy

She also loves this Egg Sammy: “1 English muffin toasted, 1 egg + ½ 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.

High Protein Breakfast 3: Protein Pancakes

Protein pancakes are another protein-packed, delicious morning meal. “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.

High Protein Breakfast 4: Breakfast Burrito

And, who doesn’t love breakfast burritos? “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.

RELATED:10 Food Ingredients This Coach Avoids at All Costs

High Protein Breakfast 5: Smoothie

Smoothies are an easy way to get your protein fix. “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. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Simple Workout Plan to Build Strength at Home

Caroline Idiens carolinescircuits
Copyright carolinescircuits/Instagram
Leah Groth
By Leah GrothFeb 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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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 over 40 and trying to lose weight? Getting in shape can be overwhelming. However, it doesn’t have to be. One personal trainer maintains that all you need to do is master five simple exercises. Caroline Idiens is a fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals. In a new post, she reveals a few key moves to help you shape up. “5 exercises you need to do at 40+ to build strength💪🏻add weights as you progress,” she writes.

Squats

The first exercise? Squats. “Squats are a brilliant compound functional move building lower body strength and engaging the core,” she says. “You can do bodyweight squats or use weights/bands. This exercise works quadriceps, glutes, hamstrings, core.”

Lunges

Woman doing walking lunges outdoors. Fitness, sport and healthy lifestyle concept.Shutterstock

Next up, another glute buster, lunges, a “functional move,” she explains. “You can do forward, reverse & lateral lunges. This exercise works glutes, hamstrings, quads. Again add weights as needed.”

Push-Ups

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyleShutterstock

Another exercise that offers a lot of bang for its buck? Push-ups, “a brilliant bodyweight exercise that build upper body strength & engage the core. Modify as needed (e.g incline push-ups against the wall or a chair),” she says. “This exercise works your chest, shoulders, triceps, and core.”

Rows

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gym

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Rows, either with body weight or actual weights, as you progress. “Rows strengthen your back, improve your posture. Great functional move. They work the back muscles as well as engaging the arms & shoulders & core for stability,” she says.

Planks

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

And last but not least, planks. They are “a great exercise for building upper body & core strength,” she says. “They work your deep core muscles.”

Lift Weights

woman lifting weights outdoor. Attractive woman working with dumbbells. Fitness woman exercising with small weights in mountain at sunlightShutterstock

“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” Caroline previously wrote for Sheer Luxe. “Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause.”

There Are Lots of Benefits

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight,” she wrote, adding that it “won’t make you bulky,” despite popular misconception. “It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

Science Supports Strength Training for Weight Loss

Mature athlete using rowing machine while working out in a gym.Shutterstock

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

She Also Recommends Cardio

Portrait of active mature woman training on stationary bike workout in gymShutterstock

“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

Diet Matters

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

And, you can’t out-exercise a bad diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

Here Is What She Eats in a Day

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Caroline starts her day with tea, coffee, and a banana. Then, after her 9 am workout class, she has breakfast, usually scrambled egg and avocado on sourdough. For lunc,h she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Top 4 Mexican Meals for Weight Loss

Brittney Blanco bylt.by.britt
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothFeb 03, 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.

Do you want to lose weight by eating Mexican food? While ethnic cuisine might not be the first thing to come to mind if you are on a diet, according to one expert, there are a handful of south-of-the-border-inspired meals that can fuel fat-burning. Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new post, she reveals a few of her go-to concoctions that help her lose weight. “4 Mexican meals I eat on repeat when I’m trying to drop body fat and gain muscle,” she writes.

High-Protein Chicken Fajita Bowl

chicken fajita,chicken fillet fried with bell pepperShutterstock

Ingredients: 5 oz grilled chicken breast, 1/2 cup cooked white rice, 1/2 cup sautéed bell peppers & onions, 1/4 avocado (sliced), 1 tbsp salsa, 1 tbsp plain Greek yogurt (sour cream substitute)

Macros: Calories: ~450 | Protein: 45g | Carbs: 40g | Fats: 12g

Lean Turkey Taco Lettuce Wraps

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Ingredients: 5 oz extra-lean ground turkey (99%), 1/4 cup black beans, 1/4 cup diced tomatoes, 1 tbsp guacamole, 3 large romaine lettuce leaves (as taco shells), 1 tbsp shredded cheese (optional)

Macros: Calories: ~420 | Protein: 50g | Carbs: 25g | Fats: 12g

Carne Asada with Cilantro Lime Cauliflower Rice

Modern design barbecue dry aged wagyu bavette de flanchet steak with chili and chimichurri sauce as top view on a wooden cutting board

Shutterstock

Ingredients: 6 oz grilled flank steak, 1 cup cauliflower rice (sautéed with lime juice & cilantro), 1/4 avocado, 1 tbsp pico de gallo

Macros: Calories: ~480 | Protein: 55g | Carbs: 15g | Fats: 20g

Protein-Packed Huevos Rancheros

Huevos Rancheros tostadas with fried egg, tomato salsa, bean paste and cheese. Mexican food

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Ingredients: 3 egg whites + 1 whole egg, 1 small corn tortilla, 1/4 cup black beans, 2 tbsp salsa, 1 tbsp cotija cheese (optional)

Macros: Calories: ~350 | Protein: 35g | Carbs: 30g | Fats: 10g

Sweet Potato Bowl

Sweet,Potato,Shutterstock

In a previous post she reveals meals she “eats on repeat” when she wants to lose weight fast. The first one? A sweet potato bowl, filled with fiber, protein, and healthy fat.

  • 4 oz cooked lean ground beef
  • 1 cup roasted sweet potatoes
  • 1/2 avocado
  • Tomatoes and onions
  • 550 calories, 31g protein.

Chicken Salad

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

Next up is Brittney’s chicken salad.

  • 100g cooked chicken breast
  • 3 tbsp corn
  • 1 tbsp feta cheese
  • 1 hass avocado
  • 2 tbsp Bolthouse Caesar dressing
  • 505 calories, 37g protein.

Harvest Chipotle Bowl

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

This Harvest Chipotle Bowl is inspired by Mexican fast food joint, Chipotle, without all the calories.

  • 4 oz of chicken breast
  • 1/2 cup of white rice
  • Pico de gallo
  • Fajita veggies
  • 2 tablespoons of corn
  • 1/2 avocado
  • Salsa
  • 411 calories, 36g protein.

Turkey Breast Wrap

healthy turkey wrap sandwich with lettuce, tomato, onion and peppersShutterstock

This Turkey Breast Wrap offers lots of protein, fiber, and healthy fat.

  • 100g sliced turkey breast
  • 1 whole grain tortilla
  • 1/2 avocado
  • Lettuce, tomatoes, onions
  • 1 tbsp mustard
  • 1 tbsp mayonnaise
  • 469 calories, 30g protein.

Greek Chicken Wraps

Chicken,Tortilla,Wrap,With,Tomato,,Corn,,And,Various,Fresh,Vegetable,

Shutterstock

Another great wrap idea? Greek Chicken Wraps.

  • 6 oz raw chicken breast
  • 1 tsp olive oil
  • 1 tbsp Greek seasoning
  • 1 whole wheat pita
  • 2 tbsp tzatziki
  • 1/2 cup baby spinach
  • Cucumber, tomato, red onion
  • 2 tbsp feta cheese
  • 584 calories, 51g protein.

“Add chicken breast to a bowl, add the olive oil and Greek seasoning. Mix to combine. Cook chicken. To assemble, place pita on a plate and top with tzatziki, spinach, cucumber, onion, chicken, and feta. Enjoy,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Coach Lost 95 Pounds by Taking These 6 Steps

Andrea Michelle andimichellefit
Copyright andimichellefit/Instagram
Leah Groth
By Leah GrothFeb 03, 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 but aren’t sure what to do? It may be as simple as implementing a few healthy habits into your routine, says one expert. Andrea Michelle is an online coach and certified personal trainer who helps “women love their bodies and get strong AF,” she writes in her Instagram bio. In a new post, she reveals what she did to lose 95 pounds. “I went from 240 lbs to 145 lbs naturally, & if I was someone who wanted to do the same in 2025, here’s what I’d do,” she captioned the post. “Steps to kickstart your weight loss journey.”

Step One: Eat in a Calorie Deficit

The first thing to do, is eat in a calorie deficit. “Calculate your TDEE (there are lots of online calculators) and ensure you are consistently eating below your maintenance requirements. This can be as little as 100- 200 calories below maintenance, as long as you are consistent you will lose fat,” she writes.

Step Two: Don’t Eliminate Foood Groups You Like

Next, don’t eliminate any food groups or foods you enjoy. “Work these foods into your meal plan, prioritize variety and plan for treats. All foods fit! If you enjoy the foods you are eating it will be much easier to stick to your deficit,” she suggests.

Step Three: Prioritize Protein

The third step is prioritizing protein. “Protein is so important while losing weight for a number of reasons. Firstly it increases satiety, keeping you fuller for longer. Secondly it boosts metabolism, it takes more energy for your body to break down protein than it does carbs or fat. Thirdly it preserves and builds muscle mass. During weight loss eating adequate protein helps your body preserve lean muscle mass, this means more of the weight you lose is fat,” she writes.

What Science Says About Protein

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.

Step Four: Have a Step Goal

Next, have a step goal. “I did no formal cardio while losing weight. Instead, I focused on increasing my NEAT (non-exercise activity thermogenesis) and had a goal of hitting at least 10 thousand steps per day. If this is a big jump for you start by increasing your steps slowly over time. Pick a step goal that is challenging but realistic,” she writes.

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

How Many Steps?

How many steps should you walk? According to a 2018 study in Obesity, walking 10,000 steps a day is linked to weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Step Five: Lift Weights

“Focus on strength training regularly with progressive overload,” is step five. “Strength training is so important while losing weight because we don’t want to burn our muscle, we want to burn fat! If you strength train while in a calorie deficit you will lose less muscle than someone who isn’t exercising or only doing cardio,” she writes.

Science Supports Strength Training for Weight Loss

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Step Six: Be Patient

And the last step? Be patient. “Remember progress takes time. Short term fixes = short term results. Be patient with yourself and celebrate all the small wins along the way!” she writes.

See Her Before-and-After

In another recent post, Andi shared her amazing before-and-after photos. “Transformation photos will show you what I lost, but they don’t show you everything I’ve gained in the process- strength, confidence, determination, self love, discipline,” she wrote. “Photo on the left is from Oct. 2023. Photo on the right is from Sept. 2024.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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