Dave Asprey, 4x NY Times Bestselling Author of Heavily Meditated, Health Science and Biotech Entrepreneur, is dubbed "The Father of Biohacking' for a reason — he is famous for developing hacks and habits to improve longevity and health. Eat This, Not That! recently spoke to Asprey and asked him about his personal morning habits to promote fat loss all day long. "What you do in the morning sets the tone for your entire day. Your morning routine can also make (or break) your metabolism for the rest of the day," he told us. "Here are five of my favorite biohacks you can do in the morning to help you burn fat all day long." Morning Sunlight
Asprey suggests going outside every morning as soon as you wake up. "Morning sunlight helps set your circadian rhythm, which is important for your metabolism. Plus, studies show that people who go into bright sunlight in the morning have a significantly lower body mass index than those who get most of their light at the end of the day," he says. UV rays from the sun can also induce vitamin D synthesis. "Vitamin D is essential for hormone balance, metabolic health, and so much more. Don't fear the sun. Be smart about your exposure and don't stay in the sun too long. You have less of a risk of getting sun damage in the morning, but it can still happen, so just be aware." Cold Exposure
He also recommends a little cold exposure. "A cold plunge or just a cold shower has major benefits for fat loss. The brief stress from the cold sends a powerful signal to your body to clear out old mitochondria and make new, healthy ones. Functioning mitochondria are crucial for metabolic health," he says. Cold therapy also increases the amount of brown fat on your body. "This is a good type of fat that's very metabolically active and helps you burn more calories. If you're new to cold therapy, start with a cold shower. When you're done with your normal daily shower, turn the temperature dial to the coldest setting and stay in for 30 seconds. Then each day, increase the time in the cold by 10 seconds until you reach about 3 minutes. At first it sucks but it will get easier and you'll soon start to love it!" HIIT
He also recommends HIIT workouts. "Long, steady-state cardio sessions don't work. High-intensity interval training (HIIT) does," says Asprey. "Like cold therapy, it is another powerful signal that tells your body to make new mitochondria. And unlike steady-state cardio, where you burn extra calories only when you're exercising, your body keeps burning a lot of calories all day long after a HIIT workout." Here is his recommended workout: "Go to a track or park and warm up with a light walk. Then, immediately sprint as fast as you can, all-out, 100%, like a tiger is chasing you for 30 seconds. Then, go back to your slow walk. It's even better if you find a grassy area to lay down in to recover. After a few minutes, do another 30 second sprint. Repeat this 6-8 times. If you're new to this type of exercise, start with 1-2 sprints and work your way up to 6-8. You'll notice amazing changes in your overall fitness and body composition if you do this 3x per week. If you can't run, use an exercise bike." Mycotoxin-Free Coffee
Asprey also recommends a morning dose of caffeine in the form of mycotoxin-free coffee. "Coffee has metabolism-igniting superpowers. Caffeine increases your metabolic rate while studies show polyphenols (antioxidants found in coffee) can help reduce appetite and increase fat-burning," he says. "It's important to drink high-quality coffee that's tested for toxins. Toxins, especially mold toxins (mycotoxins), impair fat burning. I'm passionate about coffee that makes you feel good, which is why I created Danger Coffee. We test it for toxins and re-mineralize it with over 50 trace and ultra-trace minerals for amazing energy without the jitters and crash." Meditation, Breathwork, and Gratitude
You wouldn't think of meditation and gratitude as a hack for your fat loss, but according to Asprey, it is. "When you're stuck in a fear or anxiety state, your body produces excess cortisol. Cortisol is a hormone that, in excess, increases blood glucose and stimulates fat deposition, especially around the abdomen. Cortisol isn't bad. In fact, you need cortisol (especially in the morning) to regulate your circadian rhythm. However, chronically high cortisol can ruin your fat loss goals," he explains. "Keep cortisol in check by starting your day with meditation and breathwork. One of my favorite breathwork exercises for calming the mind is the box breath: breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds, repeat. Writing in a gratitude journal can also help reduce stress and cortisol." 
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If you are trying to lose weight, finding snacks that fulfil your cravings and keep you satisfied can feel frustrating. Healthy snacks can, well, taste like cardboard. Luckily, there are lots of options that are not only delicious but can help you lose weight. Eat This, Not That! chatted with Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, who helps her clients achieve their weight loss goals. She revealed 13 weight loss snacks that don't taste like cardboard. Greek Yogurt with Berries
Her first delicious weight-loss snack recommendation is Greek yogurt with berries. "High in protein, calcium, and probiotics," she says. "Add a sprinkle of cinnamon or some ground flax or chia seeds for texture." Also, make sure to stick to plain Greek yogurt. Air-Popped Popcorn
Another great weight loss snack? Air-popped popcorn. "Low calorie, high fiber. Add sea salt, garlic powder, or a dash of nutritional yeast for flavor," says Collingwood. Hummus with Veggies
Collingwood also recommends a Middle Eastern-inspired snack: Hummus with fresh veggies. "Crunchy carrots, cucumbers, bell peppers, or celery pair perfectly with protein-rich hummus," she says. Hard-Boiled Eggs
Keeping hard-boiled eggs in your refrigerator is also a great way to meet your protein goals. "Packed with protein and healthy fats. Sprinkle with salt, pepper, or hot sauce," Collingwood says. Apple Slices with Peanut Butter
Craving a sweet treat that will fill you up for hours? She recommends apple slices with peanut butter. "Sweet and creamy combo that keeps you full. Use natural peanut butter to avoid added sugars," she says. Dark Chocolate Squares
While some chocolate isn't good for you, dark chocolate squares can be a nice sweet treat for weight loss. "A couple of squares (70% or higher) can curb sweet cravings and add antioxidants," Collingwood says. String Cheese
Colingwood also enjoys string cheese, individually wrapped in perfect portion sizes. "Portion-controlled and protein-rich," she says. Roasted Chickpeas, Edamame, or Broad Beans
Roasted chickpeas, edamame, or broad beans (Baba Boom) are other solid choices for a healthy snack. "Crunchy, fiber-packed, and easy to flavor with spices," Collingwood says. Cottage Cheese with Pineapple or Cherry Tomatoes
Pick your poison: Sweet or savory spiked cottage cheese. Adding pineapple or cherry tomatoes to the dairy product is a great snack. "High in protein and satisfying, sweet or savory versions depending on your mood," says Collingwood. Seaweed Snacks
If you are a fan of seaweed, snack packs of the treat are great for weight loss. "Ultra low-calorie, crunchy, and salty. Great alternative to chips," Collingwood says. Frozen Grapes or Berries
Frozen grapes or frozen berries are another low-calorie, antioxidant-packed snack that will satisfy a sweet tooth. "Naturally sweet, cold, and great for nibbling without overeating," says Collingwood. Nuts
Nuts—including almonds, pistachios, and walnuts—are also a great salty snack. "Satisfying in small portions (stick to ~ 1/4 cup); great for healthy fats and protein," Collingwood says. Protein Shake
The last snack on her list? A Protein shake. Collingwood recommends Premier Protein, Fairlife, and Muscle Milk. "Very convenient to grab and go or sip on at your desk. Read labels to keep calories under about 200 and aim for at least 15-30 grams of protein," she says.
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Are you trying to blast belly fat before summer? The good news is you don't have to starve yourself to reduce fat in your midsection. The bad? You might have to make some changes to your diet. "While no food can magically melt belly fat overnight, certain foods can boost metabolism, reduce bloating, and support fat loss better than doing just crunches (which target muscles, not fat)," says Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. Here are 8 powerful belly-fat-fighting foods, according to Collingwood. Avocados
The first food you should add to your diet to blast belly fat is avocado. "Botanically a fruit, they are packed with healthy monounsaturated fats that help reduce belly fat storage. They are also high in fiber to keep you full longer," says Collingwood. Eggs
Eggs are another food you should eat daily to slim down. "My favorite breakfast food, but also a good anytime of day food! Excellent high-protein option to fuel fat burning and suppress appetite. They can also help to keep insulin levels stable, which is key for belly fat loss," she says. Berries
Need a sweet treat? Berries are great for your midsection and healthier than a lot of other fruit. "Loaded with antioxidants and fiber, which help reduce inflammation and the sweetness of the berries can hit the spot when craving sugar. They are also low in sugar compared to most fruits," she says. RELATED: 11 Ways to Lose Belly Fat, Say Experts Leafy Greens
Leafy greens (Spinach, Kale, Collard Greens, Romaine, etc) are also good for blasting belly fat. "Low-calorie, nutrient-dense, high water content, and have some fiber. They might also help to decrease bloating and improve digestion," she says. Sweet Potatoes
Sweet potatoes are a great carb if you are trying to slim down. "Rich in resistant starch and fiber, keeping you full and stabilizing blood sugar. They might also help to combat insulin resistance, linked to belly fat," says Collingwood. Nuts
Looking for a healthy snack? Nuts, including almonds, walnuts, and pistachios, are the way to go. "Healthy fats and protein can help keep you satisfied and therefore reduce cravings. Studies also show nut eaters tend to have lower waist sizes," she says. Green Tea
Sip on green tea throughout the day if you need caffeine. "Contains catechins and caffeine, which may help to enhance fat oxidation, especially visceral fat," she says. Greek Yogurt
Finally, nonfat and unsweetened Greek yogurt is excellent for flattening your belly. It is "High in protein and probiotics to support digestion and reduce bloating. It also helps regulate gut bacteria, which plays a role in fat storage," she says.
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When most people want to drop weight or meet a fitness goal, cutting out fast food is one of the first things to eliminate, but not for Tom Carroll. The 32-year-old credits Chick-fil-A for losing an astounding 132 pounds in 14 months and saving his life. "Back before I was on my health journey, I would have never thought of a fast food restaurant as something that would be my engine for losing weight," he exclusively tells us. "Fast food was the thing I would turn to because it was fun, easy, and delicious," he says, but now it's completely changed his life for the better. Carroll's struggle with weight started as a child, which hurt him in different ways, especially when it came to sports. "I remember as a kid wanting to play for the town youth football team, but there were weight limits based on what age you were," he says. "Knowing I would never make the weight for my age's team, I never even tried to sign up." He continues, "My brother is a year older than me and was on the team, and he would always struggle like crazy to make weight. I'd see how hard he would try to get to that number and it scared me from ever even giving it a shot." The situation was further fueled when he visited the pediatrician every year and was told how overweight he was, which sparked adulthood issues. "This is why I had such an aversion to stepping on the scale, even when I wasn't at the doctor's appointment. It was wholly embarrassing." He was so ashamed that at times he hid how much he ate from his wife. He would sneak out when she was asleep to binge on tacos, burritos and Mountain Dew. But he finally got fed up, took control of his health and is sharing his story. Carroll, who lives in Rhode Island and works in Boston as a digital content producer for a local sports radio station, wrote an essay titled " Chick-fil-A Saved My Life." In great detail he revealed how experiencing terrifying chest pains that he thought was a heart attack and the humiliation of looking at himself in photos prompted him to turn things around, which is now inspiring others. At 6? 2" and 360 pounds, his heaviest, Carroll made a decision to overall his lifestyle and get serious about his health. He spoke to Eat This, Not That! about his journey and how he's kept the weight off. Why Chick-fil-A Played a Big Role
Fast food has played a role in Carroll's life since he was a kid, but it was an unhealthy relationship until he committed to his weight loss. "I was always completely conscious of the fact that all the fast food I was eating was keeping me from being healthy," he says. When I thought 'health foods,' fast food was the furthest thing from my mind. But when it finally clicked for me that this salad from Chick-fil-A was not only healthy, but also fun, easy and delicious just like the burgers and tacos I had been eating my whole adult life, it immediately changed my perception of what fast food could be." He Ate the Same Salad Every Day
"You can find healthy options at almost every restaurant, and I find that to be especially easy at a place like Chick-fil-A, where you can always opt for a grilled chicken version of everything they have," he explains. He also made health-conscious choices at his favorite fast food spot. "Instead of the waffle fries – as delicious as they are – you can go with their fruit cup or kale crunch side salad. I know I'm probably biased because of my specific journey, but I find it to be easier to eat healthy at Chick-fil-A than at any other fast food establishment." Eating Chick-fil-A Helped Carroll Stay Focus
Although the nearly 700 calorie salad was high in sodium–1,570 milligrams with 49 grams of fat, it kept him full and focused on his goal. "I think the biggest thing for me with the spicy southwest salad is that it's low carb and high protein," he tells us. "I try to consume as little sugar as possible, and obviously carbs equal sugar. So having found a salad that is super tasty, super filling, and also helps keep me within my little-to-no sugar goal, I can see why it has been such an effective tool for me to lose weight." Keeping the Weight Off
Carroll's journey wasn't seamless. He went through periods when there was no progress and he wasn't always totally committed. One time, he ate so much pizza, he had chest pains again causing him to go to the ER, according to his essay. But his daily routine of eating Chick-fil-A and encountering familiar people at the same restaurant helped him stay on track. "I really believe that the process of going to the restaurant every day and interacting with the community I developed at my local Chick-fil-A is what has helped keep the weight off," he explains. "In addition to the salad being delicious, it's become fun for me to go retrieve the salad and see Silvia and the rest of the friendly faces at the Attleboro, Mass. location. In the past when I would lose weight, I would inevitably put it back on because I would get bored with eating healthy and revert back to late night fast food. This time around, I've been able to find a system that works for me and keeps me interested in staying on the path." Plans Meals Around the Salad
Carroll typically eats the salad for lunch and plans how many calories he eats the rest of the day around it. "In addition to the mental side, having the Chick-fil-A salad be the main meal that I build the rest of my eating off of the rest of the day has been huge," he shares. "I know that I'm getting most of my calories in with that salad, and that it's got enough sodium and fats in there to trick me into thinking I'm eating something much more exciting than a bowl of veggies with cold chicken filet." He adds, "Everything else I eat calorie-wise is based off what I have for lunch. It keeps me to a lighter breakfast, and lower-cal version of the salad for dinner that I make with ingredients from the grocery store." Stopping the Cycle of Bad Food Choices
While Carroll credits Chick-fil-A for the weight loss and a second chance at life, he also made big changes like stopping drinking, which he says was one of the "best things" he did for his diet. "Even though I really only ever drank on the weekends, it was those beers on Fridays and Saturdays that always led to me making awful food decisions late at night", he shares. "Those late night pizzas and hot dogs would then make me feel like crap on Sundays, which then would lead into more unhealthy eating, and then I'd be into that cycle of bad choices with food until about the middle of the week." He adds, "By the time I'd string together a couple good days of salads, it was the weekend again and it was time to make excuses for myself to eat poorly after drinking with friends. Cutting that element out of my life entirely has taken that temptation and excuse away." Incorporated a Gym Routine
In addition to changing his mindset and getting rid of bad food habits, Carroll hit the gym. "After I lost enough weight to where I didn't feel like I would die at the gym, I started incorporating daily power walks on the treadmill to my routine," he says. "I go for an hour, and I add speed and incline throughout the hour until I'm at level 4 for both. It burns somewhere between 450-600 calories for me, depending on if I want to listen to what the treadmill tells me or what my Apple Watch tells me, but I'm not too focused on that exact number there." The biggest thing for him was "getting a good sweat in" and being physically active in a way that was "attainable on a daily basis." Carroll says, "I never wanted to be an IG model type posting gym selfies or trying out exercises that might injure me. I was focused on finding something that I knew I could accomplish, and was enough of a burn to keep me on a healthy path. It's also a great way to zone out and relieve stress. Depending on my mood or what's on my mind, I'll either listen to podcasts or music every single time." Overwhelming Positive Response
Carroll was apprehensive to share his story because he was worried he couldn't keep the weight off. But now that it's been a few months since his life changing transformation, he wrote the essay, which has resonated with others. "Almost every single day since posting the story, someone has reached out to me to let me know that the essay has impacted them in a positive way," he says. "I've heard from close friends that have told me they started eating the salad every day as well, and that they've started to lose weight." He continues, "I've heard from guys that I haven't spoken to in 10-15 years that have told me that the essay forced them to make the doctor's appointment they've been putting off because of embarrassment from gaining weight. I've heard from total strangers in my DMs across social media – moms and dads and grandmas and college students and dudes in their early 30s working weird hours who have all said the essay helped them get on the health journey that they've been putting off for any number of reasons." The experience has been rewarding and Carroll says, "every time someone reaches out, it makes me so happy to hear that another person is choosing to get healthy. It's the best."
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We all struggle to find lunch options that are both healthy and exciting. As the founder of Malibu Farm restaurants, I've spent years creating dishes that nourish without sacrificing flavor. I never had any formal training—in fact, I used to call myself a "cooler lady" because I dragged a cooler full of food around Hollywood doing private chef work and catering for a couple decades. One day, my daughter's friend said, "hmmm 'cooler' lady, you are getting kind of 'cool'"—the highest compliment of my life! Read on to discover spring lunch recipes that will transform your midday meals with fresh, protein-packed ingredients. My Approach to Creating Flavorful, High-Protein Meals
I never had any ambitions to be in the food world and it was more of an accidental path. One day a friend asked me to help cook a business dinner and then I started to get hired to cook events and before I knew it, I was a caterer. Later I went into private chef work and then I started Malibu Farm in my backyard 2008. The one thing I love to do is blur the lines between vegetables, grains, and vegetarian proteins. The traditional plate of protein, usually animal, a starch such as potato and a side vegetable were always very boring and uninspired to me. I grew up in Sweden and therefore potatoes are a staple and a much beloved ingredient of mine, but I always aim to make the magic trio of comforting starch such as rice, potato, couscous, combined with a vegetable and a protein such as quinoa, lentils, or beans. This is the base for many of my meals which I then pair with a simple salad, and occasionally I add dairy, poultry, or seafood as well. What Makes Spring Ingredients Special
Spring is always exciting as the produce choices spring up! The more ingredients we have to play with, the more options we have and the more fun our plates become. The excitement when the farmers market in the spring goes from winter roots galore to the joy of more selections, such as the delight of asparagus, carrots, peas, spinach, herbs, arugula, is (literally) palatable. Six Go-To High-Protein Spring Lunches
All the above items go well with your favorite traditional proteins such as roasted chicken, smoked salmon, grilled fish of any kind and so on. Key Ingredients and Prep Tips
I never start from scratch when cooking at home, or rather I loathe starting from scratch. My number one tip is to always save something from one day to the upcoming days, or to always make extra. If I am using black beans for one meal, I save half a cup for the next day. Starting from half a cup of black beans I now can bake sweet potatoes and fill it with black beans, herbs, chilies, and sour cream. If I have some leftover quinoa, I can add it to some cooked rice which quickly with almost no effort elevates plain rice to a quinoa rice side dish. I often precook and stock my fridge with quinoa, lentils, beans or farro etc. and I season them with salt and toss lightly in lemon dressing and keep a handy stash and meals in a flash. The cooked grains and proteins will last for several days and can be added to a vegetable, cheese or animal protein and lunch is quickly served and well deserved. Standout Ingredients That Energize
This is not a spring ingredient but……my daily latte energizes me. I must admit I still enjoy my one cup with whole milk, which is protein, and the joy of coffee all combined in one beautiful cup. Coffee, Sunshine, fresh air, a walk, and connecting with other humans is probably one of the healthiest things we can do for ourselves and our mental health. Best Advice for Quick, High-Protein Lunches
My best advice which I use myself is always make extra and use the leftovers to inspire me for the next couple of meals. For me simplicity rules, so properly seasoned with oil, garlic, salt and lemon or vinegar of your choice is my basic advice. I love baby potato salad. Boiled skin on, in salted water, then tossed with some leftover cooked grains in my fridge, beans, lentils, quinoa, lots of fresh herbs, dill is a favorite, aka "dill"icous" then toss in lemon dressing and a dollop of mayonnaise. Potato salad can be served with eggs or leftover shredded roast chicken or slices of smoked salmon, and a side salad. Fast and Yum. I make a similar sweet potato salad with roasted sweet potatoes, black lentils, or black beans, lots of herbs, lemon dressing, and a squeeze of honey. Serve with a side salad of kale and some sliced turkey or additional protein of your choice and you are ready to roll. How These Lunches Compare to Typical "Health Food"
The only thing boring is foods void of color, flavor, and nature's bounty. Spruce up your plate and don't be afraid to experiment. The sweetness of spring garlic can be added to any dish without overpowering it. I definitely eat with my eyes first and so a burst of color is a joyful thing. I also love spicy foods, pickled fresno chilies are a great addition to your fridge stables. Everything's better with the kick of chilies which is how I like to chill. Not to be cheesy but I do love cheese and Cottage cheese, Parmesan, Gruyere, Emmental are high protein cheeses so I would say cheese please.
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As a registered dietitian, I often hear from people who feel like their metabolism is working against them. And truthfully, it might be—especially if certain foods are sneaking into your diet more often than you realize. Metabolism is your body's engine, turning food into the energy you need to move, think, and thrive. But when it slows down, it can lead to frustrating weight gain, constant fatigue, and even sluggish digestion. While many people focus on what can boost metabolism, it's just as important to know what may be sabotaging it. Surprisingly, even some foods that seem healthy can throw things off. The good news? A few smart swaps can get your metabolism back on track. Below are 7 common foods that might be slowing you down—and what to eat instead. Highly Processed Sugary Foods
Examples of these are breakfast cereals, granola bars, and other foods packed with added sugar. Check the label and see the added sugar per serving and you'll realize how much you'll be eating. These sugary foods increase the blood sugar. This affects the metabolism and commonly result in the feeling of being sluggish. Long and constant intake may cause insulin resistance, making it harder to burn fat efficiently, according to research. Artificial Sweeteners
They are a good alternative to sugar only if taken at the right amount. These artificial sweeteners like aspartame and sucralose have an effect on the gut bacteria, specifically altering the balance of the good and bad ones. This affects the nutrient absorption and metabolism, say studies. Refined Carbohydrates
Examples of these are white bread, pasta, and pastries. They lack fiber and are quickly converted into sugar in the body which increases the insulin level fast, especially when not combined with lean proteins and high-fiber foods. Generally, they won't directly cause the slowing of metabolism. It is how they are combined with other foods, as well as their serving portions. Seed Oils
This has been a debate among many as it is believed that oils like soybean, corn, and canola are high in omega-6 fatty acids that can cause inflammation, slowing metabolism in effect. As a dietitian, I'd say that a diet high in omega-6s and low in omega-3s may affect metabolic disorders, but similar to refined carbohydrates, it depends on the serving portion and how they are combined with other foods. A diet with adequate omega-3s from fish, flaxseeds, and walnuts can mitigate concerns about excess omega-6. Also, when seed oils are taken in limited amounts. Alcohol
A glass of wine here and there may be fine. But then again, excessive alcohol consumption will interfere with fat-burning processes. To explain further, the liver will prioritize breaking down alcohol over burning fat. This can slow metabolism and contribute to weight gain, say studies. Dairy Alternatives with Additives
Many dairy-free alternatives like almond and oat milk usually contain added sugars, thickeners, and emulsifiers that can disrupt gut health and metabolism. Always check labels and always choose the. unsweetened versions. Fried Foods from Fast Foods
Last but definitely not least, these fried foods contain unhealthy fats, refined carbs, and additives that slow the metabolism. Aside from contributing excess calories, fried foods promote insulin resistance and fat storage, say studies.
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Like many of my patients, you may have noticed that weight management becomes increasingly challenging after 50. I'm Tara Schmidt, a registered dietitian at Mayo Clinic in Rochester, Minnesota, with over a decade of experience specializing in weight management. As the lead dietitian for the Mayo Clinic Diet, I've helped countless patients navigate their weight loss journey, including those using medications like Ozempic. Read on to discover five evidence-based strategies that will help you achieve better results while protecting your long-term health. Prioritize Strength Training Three Times Weekly
Engage in strength training a minimum of three times weekly. This can be any form of exercise that challenges your muscles. The exercises should be becoming increasingly difficult (or the weights increasingly heavy) over time. Don't stress about having the 'right' type of equipment. A successful routine can be done without anything. My biggest teaching moments with patients over 50 on weight loss medications revolve around strength training. Despite its vital importance, different generations, and women especially, have missed out on exposure, comfort and experience with strength training which has positive impacts on both metabolism and bone density. This is of even greater significance during phases of weight loss. Focus on Nutrient-Dense Foods
Get the most nutritional bang for your buck. This type of medication decreases the rate of gastric emptying, or the speed at which food leaves the stomach. Food and beverage choices should provide adequate calories, protein, and hydration in a smaller volume. Go slowly and prevent overeating by engaging in mindful eating. Just taking weight loss medications without proper nutritional support can lead to unwelcome side effects, ranging from short-term symptoms like nausea to more concerning issues like muscle loss and malnutrition. While any form of weight loss will result in some loss of bone and muscle tissue, this can be more concerning in an older population. This is where adequate protein and regular, progressive strength training come into play. Stay Consistently Hydrated
Stay hydrated. Adequate hydration can help to manage and possibly prevent the common side effects many people experience such as headaches, fatigue and bowel changes. Whether it's a protein shake, smoothie, tea or water, work towards increasing fluids throughout your day until your urine is consistently pale in color and odor. Track Your Progress and Habits
Self-monitor. Tracking habits like hydration status, protein intake, calories and exercise helps to increase self-awareness around typical habits and provide motivation for realistic change. Use an app, like Mayo Clinic Diet, a journal, or a sticky note. Start with one concept to avoid overwhelm. Patients over 50 have lived through all the diet culture, so I also find they fall into the speed trap of "I've only lost this many pounds in the last week." They are scale-centric and look for fast results. I find myself reminding them of the big picture – of health, adherence and sustainability. Build Sustainable Lifestyle Habits
Think of the journey ahead. Establish healthy habits in all areas of your lifestyle like stress management and sleep in addition to nutrition and exercise. Knowing you may not be on this type of medication forever, it's important to optimize your overall health for the long-term. Older adults are at greater risk of chronic diseases like heart disease, cancer, osteoporosis and sarcopenia, so good nutrition is crucial, in addition to achieving a healthier weight. Start Small for Lasting Success
We can get bogged down with changing too many behaviors all at once, especially when they are unrealistic. That's often why diets fail in the first place. Start with one glass of water, one meal, one trip to the gym to slowly establish habits that can stick. Set Realistic Expectations
It's possible to see up to 6% body weight loss in the first 3 months of taking a GLP-1, but this varies patient to patient. It's extremely important to take the medication as prescribed, including the titration schedule. Look at the journey of losing excess weight like you'd look at improving any health problem. That means staying in touch with your prescribing provider, not expecting the medication to do all the work, surrounding yourself with supportive people, and keeping track of how things are going. Helpful as they may be, these medications aren't meant to be a quick fix or substitution for a healthy lifestyle.
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Losing weight can be a grueling and frustrating process, especially if you're trying to do it in a safe and sustainable way. It can involve numerous lifestyle changes like eating differently, preparing meals ahead of time, and moving your body more on a daily basis. Because of how time-consuming and emotional this process can be, it can be utterly devastating when you're doing everything you can, only to realize you're not losing weight. Even if you've made some drastic changes to your diet, there are always going to be sneaky foods and drinks that we may not realize are contributing to some weight gain. At the end of the day, there isn't just "one food" out there that can cause us to gain weight, but eating certain types of foods with extra calories, fat, and added sugars may contribute to more weight gain and less weight loss over time. To help you get to the bottom of these food-related frustrations, we've highlighted 9 common foods and drinks that may be sneakily leading to problems with your weight loss goals. Flavored Yogurt
Yogurt can be an exceptionally healthy addition to your diet by adding protein, calcium, and probiotics. When shopping for yogurt, though, look out for flavored varieties that are loaded with added sugars, which can have upwards of 20-25 grams of added sugar per serving. According to the journal Nutrition, Metabolism and Cardiovascular Diseases, there is a powerful link between consumption of added sugar and weight gain, abdominal fat, and risk of obesity. When shopping for yogurts, look for healthier varieties like unflavored Greek yogurt or sugar-free flavored choices like Chobani Zero Sugar. Breakfast Cereal
Starting your morning off with cereal can be a great way to make sure you're still eating breakfast on busier days when there isn't time to cook something. However, many cereals are loaded with added sugars and contain little to no fiber or protein. Not only can too much added sugar contribute to weight gain, but not getting enough protein can leave you feeling hungry and unsatiated, which may lead to overeating later on. According to the Journal of Nutrition, individuals who don't eat enough protein are at greater risk of weight gain. A lack of fiber can also indirectly contribute to weight gain over time because you may not feel as full after eating, and according to the Journal of Nutrition, increasing your daily fiber intake can decrease your risk of weight gain. When picking a breakfast cereal that aligns with your health goals, look for healthier varieties that are low in added sugars and higher in fiber and protein. This will help you start your day off on the right foot. Bagels
Speaking of not getting enough fiber, regularly eating bread items made with white flour, like bagels, may contribute to weight gain. There are a couple of reasons for this. The first is the lack of fiber, as we mentioned with certain breakfast cereals. Fiber helps you stay satiated after eating, which can help ensure that you won't overeat later on. Beyond that, fiber helps improve your gut health, and research has shown that there is a strong link between a healthy gut microbiome and the ability to lose or manage your weight. Another factor to consider with bagels is that if you're eating a bagel by itself with something like cream cheese or butter, you won't be giving yourself any protein to help keep you full or maintain a speedy metabolism. And with the lack of fiber as well, a bagel will make you feel hungry quickly afterward. RELATED: 65 Healthy Weight-Loss Dinner Recipes for Busy Weeknights Smoothies
Smoothies have the potential to be a healthy part of your daily eating plan, but the ingredients inside a smoothie are what make or break its nutritional value. For example, drinking a smoothie you make at home that has protein, fiber, and lower fat can keep your calorie and sugar counts low while helping to keep you full until your next meal. Unfortunately, though, it's easy for smoothies to become sugar and calorie bombs when you include ingredients like sugary yogurts, too much nut butter, etc., or when you purchase pre-made bottles from the store. Trail Mix
This one is entirely dependent on the ingredients inside. If you're eating a trail mix that contains a balance of nuts, seeds, and fruit, you'll be giving your body a nutritious dose of protein, fiber, and antioxidants that will help to keep you full and satiated between meals. If your favorite trail mix happens to contain plenty of chocolate or sugary candy, though, it may sneakily increase your added sugar and calorie intake without you realizing it. To decide which is the best brand to buy for your health goals, check out our list of the healthiest and unhealthiest trail mix varieties on grocery store shelves. Soda
It's no secret that sodas are loaded with sugar, but we sometimes don't realize just how detrimental a daily soda habit can be to our health. In some of the sugariest bottles of soda, you can get anywhere between 75 and 85 grams of added sugar in one sitting—which is around three times the daily recommended limit set by the American Heart Association. Not only are these sugar-sweetened beverages harmful to your heart health, they're also potential culprits in weight gain because of all the added sweeteners. When you're craving something sweet and bubbly, try healthier soda alternatives that come with less sugar, like Olipop. RELATED: 10 Foods You Shouldn't Avoid if You Want To Lose Weight Granola Bars
This is a sneaky one because there are many granola bars out there that are healthy and full of nutrients. However, tons of bars market themselves as "healthy" and are, in fact, loaded with extra calories and sugar. If you've been snacking on a sugary granola bar in between meals or starting your day with one instead of a nutritious breakfast, you may be unknowingly contributing to some extra weight. Alcohol
If you feel like you've been eating super healthy but still aren't meeting your weight goals, it may be the alcoholic drinks you're sipping on at night. A glass of wine or two is fairly harmless every once in a while, but if you have a nightly habit of sipping on wine before bed or meeting friends out for a happy hour, you may be consuming more calories and sugar than you realize. Fat-free or "Diet" Foods
You may think that choosing fat-free or low-fat foods will automatically help you cut calories and lose weight, but it all depends on the food you're choosing. Some fat-free foods end up being loaded with added sugars to compensate for the lack of fat, which can quickly rack up your added sugar levels and contribute to weight gain. Fat-free salad dressings, low-fat ice cream, reduced-fat peanut butter, low-fat flavored yogurts, and low-fat cereals are all examples of grocery items that commonly come with higher levels of added sugar than their regular counterparts.
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Whatever weight loss program you're following, whether it's keto, calorie counting, vegan, and more, Costco is pretty much guaranteed to have everything you could need. Shoppers who are on weight loss journeys frequently share their must-have weight loss products on social media, recommending their favorite protein sources, fruits, vegetables, and other healthy ingredients that make losing weight, even while on a strict budget, easier. If you're just starting a fitness routine and want some inspiration, here are seven Costco weight loss items that are a must-have. Fairlife Protein Shakes
Getting enough protein while losing weight is crucial for protecting lean muscle while burning fat. The Fairlife Protein Shakes ( $38.99 for 18) are a must-have, shoppers say. "Fairlife is the best protein shake I have ever had in my entire life. It's unbelievable. I buy them whenever I can find them at my Costco (there is a limit of 2 or I would buy more)," one shopper said. Good Culture Cottage Cheese
High in protein and low in calories, cottage cheese is an unsung weight loss hero. Costco shoppers are obsessed with the Good Culture Cottage Cheese whenever it can be found. "OMG I look for this every single time I'm there. I have to buy a million of the small containers from Whole Foods, I'd LOVE a 48 oz tub!" one Redditor said. Triple Berry Blend Mix
Costco members love the frozen Kirkland Signature Three Berry Blend mix ( $12.59 for 4 lbs) for making healthy smoothies. "I use the Vitamix Costco had on sale a few months ago to blend 150g of the triple berry blend, 50g of the mango chunks, 50g of the spring mix, a tablespoon of the hemp hearts, a scoop of one of their vanilla protein powders, and then about 18-20oz. of water. Great smoothie every morning using exclusively Costco items, and it makes two of their cups (one for me, one for my partner)," one Redditor shared. All the Meats
Costco's proteins are brought up frequently by people who are losing weight, from chicken to bison to beef and more. "I'm on a GLP-1. Things I eat from Costco are all the proteins," one Redditor shared. "Brisket. Chicken Breast. Eggs. Milk. Pork. Rotisserie Chicken. Steak. All. The. Protein. Protein powder and electrolytes could be on your list although I buy them elsewhere. I also get clothes because I've lost so much weight I need new clothes." Realgood Chicken Breast Strips
One Costco employee on a weight loss journey recommended the Realgood Lightly Breaded Chicken Strips for making healthy, protein-packed meals such as burritos. "I know I'm in the minority here but I liked these way more than the Kirkland chicken chucks," one Redditor said. "The Kirkland ones were way too salty. I admit that these are under seasoned but I just season it with generic dry wing seasoning and they are perfect." Frozen Vegetables
Costco's bags of fiber-packed frozen vegetables are a staple weight loss product to keep on hand, shoppers say. The Kirkland Signature Organic Normandy Vegetable Blend ( $12.99) is a big hit with members, as is the Pura Vida Fire Roasted Vegetable Melange. "Just got the Pura Vida one and it's my favorite ever," one Redditor said. Kirkland Protein Bars
The Kirkland Signature Protein Bars ( $26.49) are a convenient source of protein, shoppers say. "The correct answer is the Kirkland Protein Bar. You can't beat 21 grams of protein for 190 calories… I think they taste great too. But if it's more about taste, there are plenty of protein bars with more carbs and sugar that taste better. Health and cost wise though it's the Kirkland brand," one member said.
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Visceral fat—also known as belly fat or abdominal fat, or is not like "normal" fat on the body—by its very placement it's more dangerous than fat which accumulates on the rest of the body (such as the buttocks or thighs). Not only is a large waistline linked to a host of alarming health conditions such as heart disease and diabetes, recent research shows high levels of visceral fat is associated with brain proteins which are " hallmarks" of Alzheimer's disease. "People with excess visceral fat also had evidence of greater insulin resistance and lower HDL (good) cholesterol levels, both of which may be connected in some way to brain amyloid deposition. Because of the participants' average age [50], the scientists suggested that excess visceral fat may be a signal of greater Alzheimer's risk before symptoms appear," says Harvard Health. "We can't precisely target where we lose every pound of weight, but it's important to reduce visceral fat," says psychologist and registered dietitian David Creel, PhD. "By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more." A healthy diet is one of the most important lifestyle factors that impact belly fat, especially one high in protein, which helps build muscle while burning fat. Here are five proteins to include in your belly fat-blasting diet. Eggs
Eggs are expensive and hard to get right now thanks to the avian flu outbreak, but they really are effective in helping to blast belly fat. Each egg contains almost 7g of protein. A study published in Clinical Nutrition found that people who ate at least five whole eggs per week had "significantly" smaller waistlines, making eggs the ideal visceral fat-fighting food. "Participants reporting high egg consumption (five or more eggs a week) showed significantly lower body mass index, weight circumference and body fat mass percentage values and higher body lean mass percentage values than those reporting low egg consumption (less than one egg per week)…This finding is important from a public health perspective, suggesting that higher egg consumption (five or more eggs a week) may lead to a healthier body composition, especially due to higher protein intake." Tofu
100 g of tofu contains 17.3 g of protein, making it an excellent option for vegans and vegetarians. "It's a very nutritious food," Dr. Qi Sun, an associate professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health in Boston, tells the American heart Association. "Unlike animal sources of protein like beef, tofu is cholesterol-free," Romito Natalie Romito, RD, LD, tells the Cleveland Clinic. RELATED: The 10 Healthiest Proteins You Can Eat Salmon
Not only is salmon packed full of essential nutrients and omega-3s, 100g of wild salmon contains about 25 g of protein. "In the wild, salmon eat smaller fish that are high in EPA and DHA — the beneficial, long-chain omega-3 fatty acids," says Dr. Bruce Bistrian, professor of medicine at Harvard Medical School. Salmon also helps you keep full for longer, with is important for weight loss. Beef
Good quality beef is packed with nutrients such as iron, zinc, selenium, potassium, and vitamin B, and is an excellent whole-foods source of protein. 100 g of beef contains approximately 28.7 g of protein, making it a protein powerhouse. "When choosing beef — whether it's grass-fed beef or another type of beef — opt for lean beef," says Katherine Zeratsky, R.D., L.D., via the Mayo Clinic. "Lean beef has 10% fat or less. Grass-fed beef is generally more expensive than conventional grain-fed beef." Lean Chicken Breast
Both turkey and chicken are fantastic sources of protein, with 100 g of lean chicken breast containing 32.1 g of protein and 100g of lean ground turkey containing 28 g of protein. "Both chicken and turkey are truly excellent choices for health conscious consumers and both deserve a spot on your plate," says Frances Largeman-Roth, RDN, via TODAY. "But if you prefer dark meat and you're trying to max out your daily protein intake, then turkey edges out chicken by a wing. Plus, it contains more choline, a nutrient that's vital for brain health and memory."
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