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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.

Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

One of them even has zero calories!

Leah Groth
By Leah GrothDec 21, 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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Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothDec 21, 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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Nutrition & Diet

Do you want to lose weight while eating delicious food? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new Instagram post, she reveals a few of her go-to meals for weight loss that are not only low-calorie but also satiating. “6 surprisingly low-calorie foods that can help you when losing weight,” she writes across the video.

Low Calorie Doesn’t Mean “Good” Food

“You will love these foods for weight loss,” she adds in the caption. “Reminder that low-calorie doesn’t mean ‘good’ food. There is no such thing as ‘good’ or bad ‘food’. These low-calorie options could be beneficial when you are trying to lose weight and wanna snack on healthy food without the extra calories.”

Soup

The first food is soup with 100-200 calories per serving. “Broth-based soups with lean protein sources like chicken or turkey and plenty of vegetables are the best option. Avoid creamy or cheesy soups as they tend to be higher in calories and fat,” she writes.

Popcorn

The next surprisingly low calorie food is a snack: Popcorn. “90 calories for 3 cups,” she writes. “Air-popped popcorn is the best choice, as it’s low in calories and high in fiber. Avoid flavored popcorn varieties that are often coated in butter or sugary seasonings, as these can significantly increase the calorie content.”

RELATED:10 Hacks That Helped This Mom Lose 40 Pounds While "Eating Potatoes Every Day"

Potato

Number three, a starch that many people try to stay away from: Potatoes. “100 calories per small potato,” she says. “Potatoes are a good source of fiber and vitamins when baked or boiled. Avoid fried or loaded potato dishes, as they can be high in calories and unhealthy fats.”

Watermelon

Number four? Watermelon. 2 cups of the sweet fruit has just 80 calories. “Watermelon is low in calories and high in water content, making it a refreshing and hydrating snack option. It’s also rich in vitamins and antioxidants,” she says.

Berries

Another great fruit to aid in weight loss? Berries, packed with antioxidants. “100 calories per 1.5 cup,” she writes. “Berries are low in calories and packed with antioxidants, fiber, and vitamins. They make a delicious and nutritious addition to smoothies, yogurt, or oatmeal.”

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Pickles

Number six is a fermented food: Pickles. How many calories per pickle? Zero! “Pickles are very low in calories but high in sodium. Enjoy them in moderation as a tangy and crunchy snack, but be mindful of their salt content,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

healthy eatingsustainable weight loss

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Nutrition & Diet

Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothDec 21, 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 lose weight while eating delicious food? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new Instagram post, she reveals a few of her go-to meals for weight loss that are not only low-calorie but also satiating. “6 surprisingly low-calorie foods that can help you when losing weight,” she writes across the video.

Low Calorie Doesn’t Mean “Good” Food

“You will love these foods for weight loss,” she adds in the caption. “Reminder that low-calorie doesn’t mean ‘good’ food. There is no such thing as ‘good’ or bad ‘food’. These low-calorie options could be beneficial when you are trying to lose weight and wanna snack on healthy food without the extra calories.”

Soup

The first food is soup with 100-200 calories per serving. “Broth-based soups with lean protein sources like chicken or turkey and plenty of vegetables are the best option. Avoid creamy or cheesy soups as they tend to be higher in calories and fat,” she writes.

Popcorn

The next surprisingly low calorie food is a snack: Popcorn. “90 calories for 3 cups,” she writes. “Air-popped popcorn is the best choice, as it’s low in calories and high in fiber. Avoid flavored popcorn varieties that are often coated in butter or sugary seasonings, as these can significantly increase the calorie content.”

RELATED:10 Hacks That Helped This Mom Lose 40 Pounds While "Eating Potatoes Every Day"

Potato

Number three, a starch that many people try to stay away from: Potatoes. “100 calories per small potato,” she says. “Potatoes are a good source of fiber and vitamins when baked or boiled. Avoid fried or loaded potato dishes, as they can be high in calories and unhealthy fats.”

Watermelon

Number four? Watermelon. 2 cups of the sweet fruit has just 80 calories. “Watermelon is low in calories and high in water content, making it a refreshing and hydrating snack option. It’s also rich in vitamins and antioxidants,” she says.

Berries

Another great fruit to aid in weight loss? Berries, packed with antioxidants. “100 calories per 1.5 cup,” she writes. “Berries are low in calories and packed with antioxidants, fiber, and vitamins. They make a delicious and nutritious addition to smoothies, yogurt, or oatmeal.”

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Pickles

Number six is a fermented food: Pickles. How many calories per pickle? Zero! “Pickles are very low in calories but high in sodium. Enjoy them in moderation as a tangy and crunchy snack, but be mindful of their salt content,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Lost 28 Pounds in 4 Months by Correcting These 4 Snacking Mistakes

Luisana_Carrero_luisana_nutritioncoach19
Leah Groth
By Leah GrothDec 27, 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.

Is your snacking keeping you from achieving your weight loss goals? Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new post, she discusses how this can happen and what to do about it. “I was holding most of my weight in my lower belly and hips until I stopped making these mistakes with my snacks,” she writes across the Instagram video. “Learn from my mistakes,” she adds in the post. “When I started my journey, I thought I was eating healthy, but I couldn’t understand why losing weight was so hard. Until I realized that I was making these three big mistakes with my snacks.”

Mistake 1: She Snacked on “Snack” Foods

Her first mistake? Snacking on actual snack foods. “I used to snack on foods like whole grain chips, crackers, granola bars, jerky, and cheeses. I was relying on foods that were literally marketed as ‘snack foods,’” she writes.

Mistake 2: Her Snacks Were Low in Protein and Volume

She also didn’t choose snacks that offered the right nutritional value that she needed. “My snacks were VERY low in protein and volume, which made it hard to only eat one serving,” she says.

RELATED:10 Weight Loss Secrets This Doctor Recommends, "Start With Just 5%"

Mistake 3: She Mindlessly Snacked

And her third mistake was that she didn’t keep herself accountable or track what she was eating. “I was mindlessly snacking, not paying attention to the servings or how much I was eating because I thought I was eating healthy,” she writes.

She Made Adjustments, Stick to Snacks with Protein, a Carb, and a Fat

“Making these adjustments was a game changer for me,” she continues. “I stopped relying on ‘snack foods’ and started building my snacks the same way I do with my meals,” she said. This involved “adding a protein, a carb, and a fat.”

She Also Pays Attention to Calories

She made herself more accountable by doing research as well. “Now, I’m aware of the calories per serving and the low volume these snacks provide,” she said. She also explains that making the following swaps was a game-changer.

RELATED:She Lost 40 Pounds After Discovering “The Most Satisfying Food On Earth”

She Eats Greek Yogurt with Berries Instead of Granola Bars

Her first swap? “Instead of eating granola bars (very little protein and very small serving), I eat plain non-fat Greek yogurt with berries and natural nut butter or apples with natural nut butter and low-fat cottage cheese,” she writes.

She Eats Lots of Lean Proteins

She also makes sure to amp up her protein intake. “Instead of jerky and cheese, I opt for lean protein sources like protein shakes, low-fat cottage cheese, or turkey,” she says.

She Swapped Crackers and Chips with Veggies and Greek Yogurt

Another swap? “Instead of crackers or chips, I eat crunchy veggies with plain Greek yogurt mixed with 0 calorie ranch powder, or rice cakes with deli turkey and avocado, or rice cakes with peanut butter, berries, and a protein shake,” she says.

RELATED:3 Holiday Weight Loss Mistakes This Coach Stopped Making

Her Snacks Have 20 Grams of Protein Plus Complex Carbs and Fats

“Now, all my snacks have at least 20g of protein along with complex carbs and fats. This has helped cut back on mindless eating and keeps me satisfied until my next meal. Once I learned how to build better snacks and to prioritize well-balanced meals, weight loss became easier,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

Alexandra_alexx.fitt15
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothOct 25, 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.

Are your unhealthy habits preventing you from losing weight? According to one expert, you should take a look at yours. Fitness and nutrition coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about losing 40 pounds. In a recent video, she reveals a few bad habits that she ditched to achieve weight loss success finally. “5 things I stopped doing to lose 40lbs,” she writes in the post.

She Stopped Following Trends

Just because it’s trendy doesn’t mean it will help you lose weight. “I stopped following trends,” Alex revealed. “These days, whether it’s running, Pilates Princess is all a trend. You can do it all. The secret is finding what works for you and sticking to it,” she says in her post.

She Stopped Snacking on “Everything in Sight”

Snacking isn’t always bad. However, it can be. “I stopped snacking on everything in sight. I used to be the person who would have a bite of everything. Little did I know it adds up quickly,” Alex writes.

She Stopped Being Lazy

Sedentary behavior won’t help you lose weight, says Alex. “I stopped being lazy. I simply began walking everywhere, taking the stairs instead of the elevator, etc,” she reveals.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

She Stopped Setting Strict Goals

Are your diet and fitness goals too rigid? “I stopped having strict goals. I used to think I could lose 2 lbs a week consistently. But realistically, your weight will fluctuate, and setting weight goals puts way too much pressure on me,” she writes.

She Stopped Restricting Herself

Crash diets and avoiding food you actually like aren’t the key to losing weight, according to the influencer. “I stopped restricting myself and learned how to have portion control. Enjoy dessert in moderation,” she says.

She “Ate the Same Meals Every Single Day”

So, what did she eat to lose weight? “For 1-2 months, I ate the same meals every single day. Why? Because I was confused, I didn’t know what to eat or where to start, so I ate the same thing every day,” Alexandra confessed in another post.

RELATED: Health Expert Shares Her 5 Favorite Healthy Food Swaps

Here Is Her Weight Loss Breakfast

On her weight loss journey, Alex had two breakfast options. One “would always be oatmeal with a scoop of protein powder and brandy butter,” she reveals. The second? Eggs with turkey bacon, veggies, and a bagel.

Here Is Her Weight Loss Lunch

You don’t have to stick to salads to lose weight, according to Alex. “I’d usually eat some type of wrap/ sandwich. I’d add mayo, turkey, ham, salami, cheese, and a bunch of veggies,” she writes.

Here Are Her Weight Loss Snacks

Alexandra had a few go-to snacks while losing weight. “I’d have a protein bar, protein shake, fruit, yogurt bowls, bagels with cream cheese, snack plates, and anything I was craving that day. I just made sure it was a decent portion,” she says.

RELATED: 9 Ways You're Making Your Belly Fat Worse

Here Is Her Weight Loss Dinner

For dinner, while losing weight, she “would switch things up” and gravitated toward bowls. She would “add a bunch of lettuce, rice and either ground turkey, chicken, ground beef, any kind of protein and I’d add toppings like tortilla chips, Greek yogurt instead of sour cream, salsa, cheese ugh they’re so good and so filling,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

Sadie_Chartrand_Slim_Sadie_Coaching5
Leah Groth
By Leah GrothNov 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:
✓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 been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”

She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and 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.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 40 Pounds in 5 Months on "Volume Eating" Diet, Says Influencer

Nour_T_nourrtann-
nourrtann/Instagram
Leah Groth
By Leah GrothJun 09, 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
✓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.

Nour T (@nourrtann) is a social media influencer who shares videos about everything from skincare tips to diet and fitness hacks. In fact, she regularly shares about how she lost a whopping 40 pounds in just 5 months. In one of her viral videos Nour reveals that one diet hack in particular has been instrumental in her weight loss journey. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian weighs in.

There Is “One Sustainable” Way to Lose Weight

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

“I'm telling you guys, there is only one thing, one sustainable, realistic thing that actually works when it comes to losing weight and getting to your goals. I worked in a gym for five years, so I tried everything you can think of,” says Nour. “I'm also someone who lost 40 pounds in less than five months, and I've seen people who have tried anything you could think of.”

Calorie Reduction Helps You Lose Weight

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.” Collingwood agrees. “Yes, diets just trick you into eating fewer calories. When you reduce calories to burn more than you are taking in, you will lose weight!”

Related: Kim Kardashian's Trainer Flaunts Washboard Abs in Mirror Selfie. Here's Everything She Eats in a Day.

But the Technique of “Volume Eating” Is the Most Sustainable

Fitness,Breakfast,running,healthy,eating,saladShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. Collingwood agrees that no one likes to eat like a mouse, and “if your eyes can see a larger amount of food, it tells the brain that you are getting a decent portion and that it should feel full.”

You Eat Large Amounts of Low-Calorie Foods

Tara_Collingwood2Diet Diva/Facebook

“You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. “Low-calorie foods tend to have higher water content (fruits and veggies) and also fiber to keep you full longer. You can eat more volume and fill up without contributing a lot of calories,” explains Collingwood.

Related: The #1 Right Way to Lose Lower Stomach Fat

You Eat Half a Portion of Rice or Noodles and the Other Half, a Veggie

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half and you're allowing yourself to eat much more vegetables, which are good for you,” she says. “Using cauliflower rice and zucchini noodles in place of all or some of the starchy counterparts can definitely reduce calories and boost nutritional value,” agrees Collingwood.

Or, Make Half the Eggs and Add Lots of Veggies

Fresh chicken eggsShutterstock

“Another example is, let's say you're having eggs for breakfast, you would just add a bunch of chopped vegetables into the scramble mix. Now you're eating so much more, but you added no calories to your meal,” she says. “Adding veggies to your eggs will definitely boost the nutritional content, fiber content and volume by a lot. Your eyes will see a big plate of food but the calories won’t be too high,” Collingwood adds.

Related: 15 Foods That Fight Fat

She Says It Will Help You “Get to Your Goals” Faster

Nour_T_nourrtann2nourrtann/Instagram

“I'm telling you, start volume eating. If you practice volume eating, you will get to your goals without all the added stress, and it's a way that you should want to and can eat for the rest of your life. Yes, all these other things might work and they might work fast, but I've been there and they're not realistic. You'll gain the weight back and you'll just do it all over again. It's unhealthy, it's unrealistic, and it's dumb,” Nour concludes. “Portion size is the problem for many people but they don’t want to eat small portions because they think they won’t be full or will feel deprived. When you can eat a full plate of food, you feel better. When that full plate is mostly veggies, you can feel good about that and still lose weight!” says Collingwood.

💪🔥Body Booster: Volume eating is a great tactic: You get to eat some of your favorite foods paired with some healthier alternatives, allowing you to lose weight while staying satiated.

Fitness & Workouts

Coach Reveals 3 Habits to Lose 7 Lbs in 8 Weeks

lauren simpson
Copyright laurensimpson/Instagram
Leah Groth
By Leah GrothJan 30, 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 almost one pound weekly for 8 weeks? It’s doable, without having to make significant changes, according to one fitness pro. Lauren Simpson is a fitness trainer and influencer with over 1.8 million Instagram followers. In a new social media post, she reveals exactly how she is achieving her goal of losing 7 pounds in the next 8 weeks. “Here’s exactly what I’ll be doing,” she writes.

Get Into a Calorie Deficit

The first topic to tackle is nutrition. She plans on consuming 1,650 calories and 132g protein per day. “I definitely embraced the foods over the festive season, so I'm looking forward to tidying my diet up now. 80% whole foods/ 20% soul foods. Tracking my intake so I keep accountable & have more data to then be able to make changes,” she writes. “I’m excited to be entering my first structured calorie deficit phase since having a baby!”

Strength Train

Next, she will be doing strength training workouts. “Aiming for 3-5 days a week weights training. Mum life means being able to adjust & be okay that things aren’t going to be 100% to plan. May introduce cardio later…will see how my body responds,” she says.

Walk

And you will also find her walking. Her daily step goal is 6,000. However, many experts recommend 10,000 for weight loss. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and 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.

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

She Lifts Heavy Weights

In an interview with Simply Shredded, Lauren revealed she is “passionate” about the gym. “That’s when I decided to dedicate more time to getting stronger and developing my overall physique and I made the switch from being a ‘cardio bunny’ to lifting heavy weights! During that time, I would go on social media to look at girls who competed in Fitness competitions,” she said.

She Does Minimal Cardio

“A workout routine focusing primarily on weight training with minimal to no cardio works best for me. My style of training is a cross between powerlifting and bodybuilding. I am an ectomorph body type and I find it quite hard to maintain muscle mass. Lifting heavy has really helped to stimulate my overall muscle growth, particularly with my lower body,” she added to the publication

She Counts Macros

Lauren elaborated on her diet to Simply Shredded. “I follow a blended approach between macros and clean eating,” says Lauren. “I know my exact macros and I have a clean meal plan to hit these macros. When planning my meals, I also keep things like nutrient timing in mind too especially around my workouts.”

Here Is What She Eats in a Day

Here is what Lauren eats in a day

  • Meal 1: 5 ounces Egg Whites, 3 ounces Oats and 1 tablespoon Honey
  • Meal 2: 1 scoop Protein and 1 cup Blueberries
  • Meal 3: 3 ½ ounces Barramundi and 9 ounces Sweet Potato
  • Meal 4: 2 ½ ounces Chicken Breast, 5 ounces Mixed Vegetables and 1 ½ ounces Walnuts
  • Meal 5: 3 ½ ounces Turkey Mince, 3 ½ ounces Pumpkin, ¼ cup Baby Spinach Leaves and 2 ounces Avocado
  • Meal 6: 1 scoop Protein and ¼ cup Almonds.

She Keeps No Sweets in the House

“Sushi and sweet potato fries are my current obsession! I often crave sweet things, so to handle those cravings, I simply do not keep any sweets in the house! (Laughs) I remove all temptations and I save the sweets for when I go out on a ‘cheat night,’” says Lauren. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Your Body Needs More Protein

Young caucasian blonde woman holding board with raw meat celebrating crazy and amazed for success with open eyes screaming excited. Protein , beef, meat
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Christopher Roback
By Christopher RobackJan 29, 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.

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Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

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"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

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Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

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"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

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Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

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"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

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While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

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Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

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"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

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Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 High Protein Breakfasts to Shed Fat

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Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. 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.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and 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.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. 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.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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