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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.

10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

These small lifestyle tweaks help one expert stay on track.

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Are you trying to lose weight but can’t seem to get your habits in check? According to one expert, making tiny changes to your lifestyle can make a major difference on the scale. Grace Macena is a social media influencer and “macro-focused” nutritionist who promotes sustainable weight loss. In a new post, she unveils“10 micro habits that I do to help me stay on track. Simple and realistic as a busy ‘worker’ mom,” she writes across the video. “Small things I do to keep me going,” she adds in the caption.


She Starts the Day Off “Mentally Sane”

Grace recommends getting centered first thing in the morning. What does she do? “Read a devotion in am,” she says in her post. “Keeps me mentally sane, reading awaken and small steps for a Catholic mom.” If you aren’t religious, consider meditating in the morning. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality.

She Wakes Up Early

Next, Grace makes sure to wake up early. She tries to “get up before” everyone else in her house “pretty much 90% of the time,” she writes. “Helps me not wake up to needing to help others, “ she says, adding that it’s the perfect time for “me time.”

RELATED:51-Year-Old Trainer Reveals 6 Exercises for a “Sezzy” Back

Meal Planning

Meal planning is another micro habit that helps her stay on track. “Plan dinners like 2-3 days out,” she explains. She also tries to “eat similar breakfast, lunch, and snacks to reduce decision fatigue.” There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

She Preps Ingredients on Sunday

Part of her meal planning? Making sure she has everything needed and chopped up for the week. “Prep ingredients for the week on Sunday,” she writes.

She Has a Running Grocery List

One way Grace ensures she isn’t grabbing unhealthy food at the grocery store? She writes down everything she needs. “Keep a Running grocery list - easier,” she says.

RELATED:6 "Healthy" Foods a Nutrition Coach Says Are Secretly Adding Calories

She Warms Up by Walking

Grace prioritizes movement, starting with meeting her step goals. “Walk 5 mins before my workout to get steps in,” she writes. Another way she slips in her steps? “Walk a few minutes every few hours,” she says.

She Time Blocks Her Day

Grace plans her day in advance to be more time-efficient. “Time block my day in the am,” she writes. She also sets a running list of things to do. “Helps me see that I have time, and I do not feel so overwhelmed,” she says.

She Sets Out Clothes at Night

Another way she maximizes efficiency is to “Set my clothes out the night before, and set the kids' uniforms out. " This is another great way to keep things calm in the morning.

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

She Doesn’t Watch TV in Bed

When it comes time to unwind, Grace keeps distractions at bay. “Once kids are in bed, I stay upstairs. There is no TV, so I sleep,” she says. 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.

She Unloads Dishwasher

Her final habit? “Unload dishwasher in am. So it’s ready,” she says. One more bonus habit? “Bring clothes to change in for after work- usually I go from work to track, so changing allows me to feel there is a break in my day,” she writes. “My list may look different from yours but look at the little things you do, are they helping or sabotaging you.” 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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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 eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

"I had never experienced an exercise high in my life, and I couldn't imagine living without bread, rice, and noodles," confesses Richa Prasad. After years of failed diets and a medical scare, she discovered that sustainable weight loss didn't require the intense lifestyle changes she'd been attempting.


Meet Richa, who, along with Lucy Liang, founded Coach Viva—a company helping people lose weight through simple, sustainable habits. Her approach? Work smarter, not harder. Here's how she lost 20 pounds using three surprisingly simple habits that finally stuck.

Why Your Past Weight Loss Attempts Failed

"There was a secret part of me that felt weight loss was something to get over with—like I was dragging behind in a race," Richa explains in her post. This mindset led to a cycle of intense starts and disappointing stops.

"Look at your lean friends," she says. "They aren't doing anything intense. But I kept trying to catch up to them with unsustainable plans, only to fall behind and regain the weight."

The First Lazy Habit That Changed Everything

After booking a personal trainer and dedicating months to exercising, Richa learned a crucial truth: "Physical movement contributes just 20% to our metabolic rate—and only 5% comes from structured exercise."

Instead of intense workouts, she focused on simple movement. "Even if you went to the gym for two hours, it doesn't compensate for 14 hours of sitting," she explains. "Adding a little more movement every day compounds to a big metabolic boost."

RELATED:12 Ways People Actually Lose 30 Pounds Coach Explains

A Realistic Movement Plan Anyone Can Follow

"Start by checking your average daily steps," Richa advises. "If it's below 6,000, that's your sufficient goal. Set an upper goal 1,000 steps higher for high-motivation days."

The beauty of this approach? "Because this isn't intense, my hunger levels didn't spike, so sticking to my nutrition plan was way easier. When I'm walking, I'm not mindlessly snacking, and the bar is set low enough that it minimizes the all-or-nothing thinking."

The Second Habit That Made Food Choices Simple

"With so much conflicting nutrition information out there, figuring out what to eat can feel like navigating a minefield," Richa acknowledges. Instead of eliminating food groups, she developed three simple rules:

  1. "Drink one glass of water before eating. Early stages of dehydration manifest as hunger, not thirst."
  2. "Have one palm-sized amount of lean protein first. It causes the highest metabolic rate of any macro."
  3. "Use a half-cup-sized bowl for everything else. This gives your brain time to catch up with your stomach."

The Final Habit That Sealed Her Success

After testing 33 different sleep hacks, Richa discovered the key to maintaining her new habits: consistent sleep. "Your body doesn't understand the concept of a weekend," she explains. "All it wants is predictability."

Her three-step sleep routine:

  • Wake up at the same time daily—even on weekends.
  • Get immediate morning sunlight.
  • Keep phones out of the bedroom.

RELATED:Woman Tried the Dopamine Menu to Break Free From Her Phone and Here's What Happened

Why These Habits Actually Stick

"Weight loss is like a domino effect," Richa concludes. "You tip one small domino, triggering a chain reaction leading to massive results." By focusing on these simple, "lazy" habits rather than extreme measures, she found sustainable success that lasted—without feeling deprived or exhausted.

"The start-stop approach unsurprisingly caused poor weight loss, but these habits? They're so simple I actually kept them. And that made all the difference." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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 struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. “Now I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, “and I've maintained my weight for the past year.”


Childhood Eating Habits Shaped Her Relationship with Food

Cara reveals that she grew up with unhealthy eating habits. “Quick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.

She Gained a Lot of Weight During Her First Two Pregnancies But Lost It

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Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. “Typically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the “food inconsistency” and “unhealthy patterns really started to return,” she says. “I definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.

“That was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, ‘Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”

She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose It

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She then “had to kick it in high gear “ and tried to clean her diet and eliminate processed foods. “With diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. “I could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.

She Hit Her Breaking Point

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Cara’s “breaking point” and “aha” moment happened when she had an interview and couldn’t fit into her size 16 pants. “I immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”

She Lost Her First 35 Pounds with Weight Watchers and OrangeTheory

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In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. “I still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.

Then, She Eliminated Processed Foods

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In 2022, she really changed the game. “That's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.

She Also Tracked and Measured Her Food

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“I tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.

The First Month Was Hard, But It Got Easier

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“Now, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

She Also Started Walking 30 Minutes a Day

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“Another thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. “I thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. “

She Has Maintained the Weight Loss

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She has managed to keep it off by maintaining the same eating habits, “still walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 tried everything to lose weight but can’t seem to get in shape? Richa Prasad, along with her partner Lucy, is a nutritionist and ex-engineer with a psychology degree turned weight loss coach who helps people get into their best shape ever. In a viral YouTube video, she discusses her own weight loss struggles. “The one habit that got me to my dream body when I had failed for seven years before then was sticking to a system that bridged the journey from past me to dream me,” she says in the clip. “And I have taught the same system to hundreds of my successful weight loss students. So I know the system will work for you if you use it correctly.” Here is everything you need to know about the game-changing habit.


Her “Flawed Ideas, Thoughts, and Beliefs” Kept Her From Losing Weight

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She starts off by explaining the background of the habit. “The problem is when I just straight up explain the system, people always end up using it wrong. I want to save you my seven painful trial and error years by sharing my cautionary tale of flawed ideas, thoughts, and beliefs so that when I reveal the system, you grasp how to use it correctly and can do so immediately after this video ends,” she says.

She Grew Up Believing That “Adulthood and Being Overweight” Was Synonymous

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“I grew up believing that adulthood and being overweight are synonymous,” she admits. “As kids, we look at the world around us and without a doubt believe that what we're seeing is all there is to life,” she said, adding that “every adult around me was overweight. So that's what would happen to me too. I made peace with that inevitability.”

However, She Was Shocked When It Happened

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“And yet when it happened, I wasn't ready,” she says, recalling a time when she was shopping and noticed that a shirt didn’t fit right. “I made my way home and googled how to lose weight, and the first thing that popped up was something called the GM Diet. I lasted one and a half days on it. Looking back, this makes sense because it's essentially a starvation diet, but I did not know that back then.”

She Concluded That Weight Loss Had to Be a “Painful Process”

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She concluded that “losing weight must be a painful process. So naturally, when I saw weight loss programs that called for replacing all of my current eating habits in one go or working out for six days a week when currently my main workout was making it to the kitchen and back, ‘Oh, hey, could you bring me some popcorn too?’ sometimes I didn't question it. I figured weight loss is painful, so this is how it must be.”

She “Bought Into the Dream” of Marketing Programs Used by the Diet and Health Industry

“It also didn't help that I bought into the dream sold by the marketing of these programs. They featured chiseled abs and mesmerizing body weight stunts. I figured this is what ultimate health and fitness look like, so of course, I want that. All of these beliefs kept me committed to program after program, all of which felt unsustainable, but I figured that's the sacrifice needed for being healthy and fit.”

She Had the Best Intentions But Would Always Fail

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She explained that she would start her weeks “with the intention to prep all my breakfast and lunches,” but by day three, she would be eating junk food. She would also spend lots of money on expensive, rigorous workouts, “only to find myself so sore by day eight that my hamstrings groaned with every step.”

She Thought Accountability Was the Issue

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She thought maybe her problem was accountability. “I just need to find a trainer, nutritionist, or a group fitness class to keep me consistent,” was something she believed. “It turns out spending thousands of dollars is still not enough to keep me consistent. I think I showed up to my trainer sessions maybe half the time.”

RELATED:I Lost 25 Pounds in 2 Years with the Help of Journaling

Her 50 Percent Consistency Would Leave Her Vowing to Be More Consistent

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“This 50% consistency would lead me to two types of reactions,” she says. When her weight was up, she would “acknowledge that I was only half consistent” and “vowed to be more consistent, which I would be for two weeks until I fell back to my old patterns,” she says.

She Also Experienced “Distorted Reality” and Would Chase One Weight Loss Program After Another

“The second was the fun house mirror type where I'd fall into a distorted reality because my mind could remember all the uncomfortable soreness after workouts and the times I exhausted my willpower,” she explains. “I would see my weight go up and think, ‘I'm doing so much. Why am I not losing weight?’ This would spiral me into chasing new weight loss programs one after another.”

She Was Stuck in the Cycle for Years

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“All of this made my first two beliefs stronger and stronger. I was stuck in the cycle for years until a fateful flight from Seattle to Boston. I remember trying to down a ham bagel sandwich while running for the gate. I got onto the flight, and suddenly, I felt like I couldn't breathe. I called for the air host, who put it down to flying anxiety. Now, I've flown since I was four and been skydiving, so flying anxiety is not a problem I have. When I landed in Boston, still miraculously alive, I figured that was a one-off look, but then it happened again,” she says.

She Couldn’t Breathe and Went to Doctors

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“I visited cardiologists who hooked me up to a 24/7 heart monitor. The results were that there was nothing wrong, and yet I can't breathe. Episodes kept happening again and again and again. I felt helpless.”

She Decided to Change Her Way of Looking at the Cycle

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“I looked at the cycle with new somber eyes, and the first thing I decided was that I was not going to tell myself stories that didn't serve me. How does it benefit me to think that adulthood is synonymous with being overweight? What do I gain from believing that being healthy and fit means sacrificing taste, a social life, and joyful movement? Instead, I detached myself from these stories,” she explains.

She Decided to Focus on “Systems Over Goals”

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She decided to trend “toward habits I believe are healthy,’ she says. “Essentially, I decided to focus on systems over goals. Detaching from timelines naturally led me to question my goal as well. I didn't care anymore for 21 pounds in 21 days, toned in 30 days, or how she lost 50 pounds in three months.”

She Shied Away From “Get Fit Quick” Programs

She shied away from “get fit quick” programs. She focused on health and fitness, “and if I continue on the path to word it en route, my breathing problems would get solved,” she says.

But Her Motivation Kept Dying

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“However, my motivation kept dying every few weeks despite using that very same system that eventually worked for me. It was only months later I realized that bodyweight skills don't compel me in my soul kind of way. I realized I had been blindly trying to achieve goals laid out by society and media.”

She Started Lifting Her Own Bodyweight

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“When my goal was to do mad bodyweight skills, the targets boil down to better nutrition to lose excess fat. So lifting my own body weight is easier resistance training that's focused on calisthenics and mobility.”

She Started Focusing on Fueling Her Dream Life

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“And then, once I realized my actual dream life, my targets changed to better nutrition with choices geared toward fueling my travels work and adventures resistance training, but the mix focused on endurance building for long walks, bikes, and swims cardio because my dream life involves a lot of hiking, biking, and swimming and make time for hobbies, sleep and rest. Without them, I would burn out and probably won't be as prolific in my old age as my inspirations.”

RELATED: Top 12 Foods You Should Eat Every Day to Lose Fat

After Achieving Her Targets She Narrowed Them Into Keystone Habits

Once she had her targets, she “further narrowed them into habits,” she explains. “The most important thing is to prioritize one to two new keystone habits for a month. A keystone habit is one in which if you don't get it right, the chances of other habits happening drops drastically.”

Her First Keystone Habit Was Sleeping and Waking at the Same Time Daily, and Second, Not Checking Her Phone After Work

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“During some honest self-interrogating, I admitted to my tendency to cancel everything if I feel I'm falling behind at work. Accordingly, my first keystone habits were sleeping and waking up at the same time daily,” she continues. “If I don't do this, I start off my day feeling behind, which makes doing my habits difficult. Second, I will not check my phone until after work. This stops me from procrastinating and falling behind on my tasks, which in turn stems from my tendency to cancel exercise and meal plans in order to catch up on work.”

While Unrelated to Weight Loss, It Helped Her Lose Weight

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“My starting keystone habits weren't even directly related to weight loss. No wonder my chasing weight loss programs wasn't working because the problem was how my life around my nutrition and exercise habits squeezed out any possibility of being consistent at any weight loss habit,” she points out.

She Broke the Habits Into Smaller Chucnks

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“Then, in my habit sheet, I further broke down these two keystone habits into smaller chunks: retired to bed by 8:30 PM, left phone outside bedroom for proper rest, got out of bed by 6:30 AM. didn't check phone until after work.”

RELATED: 10 Ways to Lose Weight Fast, According to Top Doctor

She Also Added an Optional Habit, Walking 6,000 Steps Three Times a Week

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

“Since my keystone habits turned out to not be weight loss specific, I decided to also add an optional habit that I felt 10 out of 10 confident about meeting: Walk 6,000 steps three times a week. Note that this is optional, meaning that if I'm unable to meet it, I will drop this one without mental fuss or guilt,” she explains.

She Then Set Up Her Environment Accordingly

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“Next is setting up my environment to maximize my chances of meeting the habits to help me retire to bed,” she says. “By 8:30 PM, I set up an alarm on my Amazon Echo for 8:15 PM, and then again at 8:30 PM, I left my phone charger in the living room instead of my bedroom. I also throw my phone under the couch since out-of-sight, out-of-mind really works for me. I set an alarm at 6:15 AM and 6:30 AM and bought a lamp that mimics sunrise,” she says.

She Also Made It Impossible to Make Excuses

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“And finally, I plotted a route around my neighborhood that adds up to 6,000 steps. This may sound ridiculous because I could just go out for a walk and get 6,000 steps, but I'm gonna be straight with you. My ability to find excuses to not start something is astounding, and the only way to combat it is to plan so that when it is time to do my habit, I can be mindless.”

She Set Up a Tracking Habit Sheet

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“Next comes tracking in the habit sheet. At the end of every day, I enter one. If I made the habit, I would enter a zero. The gray blocks are where I'm not targeting to make that habit for that day. If I don't meet all my targets for that day, I enter a note with a reflection for the day on what happened and what I'll do tomorrow. For example, there were times when I didn't make it to bed by 8:30 PM, so I installed a Chrome extension that blocks all of the internet at 8:30 PM, no matter what I was doing. This brought me right back on track. Next day onward to meeting my goals, and finally, at the end of every month, I reflect on what happened last month and what to do next month to start.”

RELATED: 7 Tips to Build Muscle After 50 and Keep You in the Best Shape Ever

She Reaccesses Her Goals and Dream Life

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She then reaccesses her goals and her dream life, deciding if she wants to “add, remove, or edit anything.” If there isn't a change “in a way that changes my targets, I look at my habits from last month with less than 80% completion rate. That's right. I don't expect a hundred percent completion on any habit because that's impossible,” she says.

She Aims for 80 Percent Completion

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“I'm not a machine, but I do expect a completion of more than 80% on each habit. As an example, here's my reflection from October: five out of 11 of my targeted habits had less than an 80% completion rate. Resistance training was 44%, but that was because I injured myself, so I kept the same targets for November, but for walks, I didn't see a good reason for the lack of consistency, so I decided to reduce the frequency to four times a week instead of seven times a week in October, and it goes on for my other habits.”

She Continued Improving It

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“All of that time in the past, I spent chasing the best workout or meal plan, and that wasn't even the issue. It was the rest of my life I needed to change, and here is proof,” she says. “In November, you can see strength completion rate went up to a hundred percent, walks to 88%, and even the habits that are less than 80% are still way closer to the 80% threshold. And since I'm doing well on most of my habits in November, I could choose to add a new habit or I could continue to first get all my habits to over 80% completion rate for the next month.”

The System “Changed” Her Life

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“The system has changed my life. Some examples of how, after seven years of being stuck, I reached my dream body within a year and have maintained it without tracking for eight years now, I used to burn out all the time from overworking. I haven't crashed into burnout in a long time. My addiction to mindlessly consuming media has reduced drastically, making room for hobbies and creative projects,” she says.

RELATED: The 7 Foods I Eat Every Day to Lose Weight and Feel Great

Start By Figuring Out Targets

“The steps in the system can take some time, like identifying the right targets toward your dream life, but it's so worth it,” she says. “The first thing to figure out is where to start with your targets. Hint: nutrition is 80% of weight loss,” she says. “In fact, my co-coach Lucy took it to the next level, where she lost a hundred percent through nutrition alone. So that's right, zero exercise.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram

Do you want to lose weight by incorporating a few healthy habits into your routine? Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple habits that enabled her to achieve her fat loss goals and transform her body. “After I gained a bunch of weight from unhealthy habits and an antidepressant medication I was on. It was one of the lowest points I’ve been in my fitness journey ever. Although these results did not happen overnight, I started noticing quick and rapid results when I started doing the following,” she writes in one of them.

LISS Cardio

The first habit she incorporated was LISS (low intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Her next healthy habit? Hydration. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Taking progress photos is helpful. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

Lift Weights

She also recommends weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.”

Get Enough Sleep

In another post, she reveals other healthy habits that helped her lose weight. “I started getting enough sleep,” she says. Initially, she was going to the gym 7 days a week and only getting 4 to 6 hours of sleep a week. “Allow your body to rest and recover with a good 7-8 hours of sleep (yes that means sometimes skipping your 5am gym session when you know you need REST),” she writes.

Eat Less Processed Foods

Eating less processed foods also made a big difference. “I dare you to Yuka app half the things in your refrigerator/ pantry. There is so much extra 💩 in our food! I try to eat minimally processed foods now (more lean meats, veggies and fruit),” she writes.

Stop Ego Lifting

“Stop ego lifting,” she continues. “If you are training for aesthetics you need to be slowing down and controlling your movements to really engage the muscles you are targeting in each exercise.”

Find Your Maintenence Calories

And, last but not least, find your maintenance calories before you bulk or cut. “You need to know your body and where you’re starting before you significantly add/ subtract food to your diet. I went from eating probably about 1600-1700 calories a day straight into 2400. NOT SMART. That is not a proper reverse diet. Don’t make my mistake because it did way more harm than good!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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 weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
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Evidence-Based

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

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With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

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

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

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Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.