• Bethany Dobson lost 44 pounds and became a fat loss coach.
• She makes simple, high-protein meals using her air fryer.
• Dobson shared four of her most popular recipes with Business Insider.

Before Bethany Dobson became a fat loss coach with a legion of fans online, she was stuck in a cycle of fad diets. After she learned the importance of eating enough protein to lose weight sustainably, she lost 44 pounds and has kept it off for years.

Now, quick and convenient air fryer recipes, four of which she shared with Business Insider, are key to her sticking to a healthy lifestyle.

Air fryers have soared in popularity in recent years, and Dobson's 800,000-strong Instagram following love her recipes that use the countertop gadget.

"After working with thousands of women through my one-to-one coaching and recipes, I know how hard it can be to juggle busy lives while trying to eat well and hit your goals," Dobson, who is based in the UK, told BI. "That's why I create no-fuss, macro-balanced meals that are quick, high in protein, and never boring."

Eating a high-protein diet helps with maintaining and building muscle while in a calorie deficit, and prevents overeating by keeping you feeling full.

"These air fryer recipes are some of my personal go-tos and client favorites because they're not only macro-friendly but also quick and satisfying," she said. "They take the hassle out of healthy eating — no more bland diet food, just easy meals that keep you full and fueled without spending hours in the kitchen.

"Plus, they all make great meal prep options, so you can stay on track even on busy days."

Wrap rolls, four ways

"These wrap rolls are quick, easy, and versatile," Dobson said. "Bite-sized portions perfect for meal prep or on-the-go lunches. Air-fried for a crispy texture, and packed with protein."

1. Garlic creamy chicken wrap roll

• Calories: 495 kcal
• Protein: 54 grams
• Carbs: 35 grams
• Fat: 13 grams

Ingredients:

• 1 tortilla wrap
• 120 grams cooked chicken breast slices
• 30 grams light cream cheese
• 1 teaspoon garlic purée
• Handful of spinach
• 20 grams light cheese

Method:

1. Evenly layer the ingredients onto the wrap.
2. Roll the wrap up.
3. Cut into even slices to form rolls.
4. Air fry at 180°C (356°F) for five to 10 minutes until the cheese has melted and the wrap is crispy.

Try these other combinations, which are made and cooked in the same way:

2. Sweet chile tuna wrap roll

• Calories: 374 kcal
• Protein: 37 grams
• Carbs: 42 grams
• Fat: 5 grams

Ingredients:

• 1 tortilla wrap
• 1 tin of tuna in spring water
• ½ teaspoon: salt, pepper, paprika, chile flakes
• 30 grams 0% fat Greek yogurt
• 15 grams sweet chile sauce
• 20 grams light cheese

3. Ham & Cheese Wrap Roll

• Calories: 339 kcal
• Protein: 27 grams
• Carbs: 36 grams
• Fat: 7 grams

Ingredients:

• 1 tortilla wrap
• 4 slices of ham
• 30 grams light cheese
• 10 grams tomato ketchup

4. Pizza Wrap Roll

• Calories: 415 kcal
• Protein: 35 grams
• Carbs: 34 grams
• Fat: 14 grams

Ingredients:

• 1 tortilla wrap
• 30 grams pizza sauce
• 80 grams cooked chicken breast slices
• 20 grams pepperoni slices
• 15 grams mozzarella

Cheesy eggy bagels

"A crusty bagel with dippy egg yolk, cheese, and chile flakes," Dobson said. "Packed with protein and healthy fats to keep you full for the day. 10 minutes in the air fryer and you're good to go."

• Calories: 303 kcal
• Protein: 20 grams
• Carbs: 26 grams
• Fat: 14 grams

Ingredients:

• 1 bagel thin
• 2 medium eggs
• 20 grams light cheese
• Chile flakes
• Salt

Method:

1. Place bagel thins cut-side down on baking paper.
2. Crack an egg into the hole of each bagel.
3. Sprinkle 10 grams cheese over each, with chile flakes and salt.
4. Air fry at 180°C (356°F) for 10 minutes or bake at 180°C for 15 to 20 minutes.

Popcorn chicken

"Fast-food style popcorn chicken but healthier," Dobson said. "Half the calories, double the protein. Perfect with rice, fries, or a dipping sauce."

• Calories: 241 kcal
• Protein: 46 grams
• Carbs: 12 grams
• Fat: 1 grams

Ingredients for the chicken:

• 200 grams chicken breast (raw weight)
• 15 grams plain flour
• ½ teaspoon: salt, pepper, paprika, garlic powder
• 40 grams egg whites
• 2-3 sprays of olive oil

Ingredients for the sauce:

• 15 grams light mayo
• 5 grams Sriracha

Method:

1. Cube the chicken and coat it with egg whites.
2. Toss it in flour and seasonings.
3. Place on the air fryer tray.
4. Air fry at 200°C (392°F) for 15 to 17 minutes (shake every five to 10 minutes).
5. Mix Sriracha and mayo for the dip, and serve.

Sausage, bean, and cheese-loaded baked potato

"A high-protein twist on a classic," Dobson said. "Filling, macro-friendly, and perfect for lunch."

• Calories: 470 kcal
• Protein: 32 grams
• Carbs: 69 grams
• Fat: 4 grams

Ingredients:

• 1 baking potato (approximately 200 grams), pierced
• 150 grams baked beans
• 3 chicken sausages
• 30 grams light cheese
• ¼ tsp: salt, pepper, chile flakes
• Mixed salad
• 5-10 sprays of olive oil

Method:

1. Microwave the potato for 12 to 15 minutes.
2. Cool, halve, and scoop out the flesh.
3. Coat the skins with spray oil, salt, and pepper.
4. Air fry or oven-bake the skins at 200°C (392°F) fan for 10 minutes.
5. Cook the sausages as per packet instructions then dice into chunks.
6. Mash the potato with five grams of butter, then combine with the sausages, beans, and 15 grams of cheese.
7. Fill the skins with the mash mix, add the rest of the cheese on top, and melt for five minutes in the air fryer.

• A man, 34, shared his daily diet with Business Insider for help with building muscle and losing fat.
• The registered nutritionist and personal trainer Jamie Wright said he could take two approaches.
• Fill out this form to have your diet reviewed by an expert.

Justin Khan, 34, told Business Insider's Nutrition Clinic that his goals are to build strength and muscle, and reduce his body fat to 15%. A nutritionist told him he has a choice of two strategies to hit his goals.

Khan submitted an average day of eating to BI's Nutrition Clinic, where registered nutritionists and dietitians offer advice on readers' diets.

Khan, who lives in Florida, said he was an avid gym-goer and martial artist in his 20s. Currently, twice a week he does 1.5 hours of calisthenics and strength training, mostly compound lifts. He also tries to walk between 3,000 and 10,000 steps a day.

"I'm a software engineer, so I'm sitting at a desk most of the day," Khan said. "I'm also taking classes toward a Master's degree, which cuts into time I would use for working out or getting in extra steps."

He tries to get at least six to seven hours of sleep each night but occasionally gets less.

Jamie Wright, a registered nutritionist and personal trainer, told BI that Khan focusing on whole foods, protein, and gut-healthy nutrients means he is already ticking a lot of boxes.

Every meal Khan eats contains protein

Khan said he's never followed fad diets but he has "teetered between very healthy and unhealthy eating periods."

He has a family history of high cholesterol and has previously had issues with critically low levels of vitamin D, so now takes supplements.

"I'm trying to follow a few strict meals for my diet but continue to be a little flexible every day," he said.

On an average day, Khan eats:

• Breakfast: hot oatmeal with banana, chia seeds, collagen powder, creatine, protein powder, and kefir
• Lunch: seasoned and baked chicken thigh and drumstick with mixed vegetables
• Snack: two hard-boiled eggs and mixed beans
• Dinner: salmon with mixed vegetables and beans

Option 1: Follow a small calorie deficit to lose fat and maintain muscle

The first of the two approaches Wright recommended Khan could take to hit his goals was creating a sustainable calorie deficit to lose body fat. Reaching his goal of 15% body fat should be achievable without a severe, prolonged deficit, Wright said.

"He is already eating a well-balanced diet so that means he won't need to make any drastic changes, but rather optimizing his intake to ensure he maintains muscle while gradually losing fat," Wright said.

It can take some trial and error to work out how many calories to eat. But Wright recommended trying to keep them as high as possible, then cutting portion sizes slightly or making simple food swaps, like replacing chicken thighs with breasts, which are leaner, if needed.

There is a significant difference between 3,000 and 10,000 steps, so aiming for the higher end of that range could help with fat loss, Wright said.

He also recommended Khan assess how much protein he eats and aim for roughly two grams of protein per kilogram of body weight daily (the International Society of Sports Nutrition recommendation for people who exercise) to help him maintain his muscle.

"Maintaining a moderate but consistent calorie deficit rather than an aggressive one will allow for better adherence and help prevent excessive muscle loss," Wright said.

"I'd also recommend that Justin is firm with his goal and isn't tempted to go beyond his initial 15% mark (especially given his history of more restrictive diets that have ultimately backfired).

"He may wish to explore a 'reverse dieting' strategy at that stage to gradually increase his food intake over time while aiming to mitigate any significant changes in his body fat levels."

Option 2: A 'lean bulk' to build muscle

Khan could alternatively take the approach of eating in a slight calorie surplus, or taking in more energy than his body uses to maintain his weight and lifestyle. This will help him build muscle while minimizing fat gain, known as a "lean bulk."

Wright recommended gradually eating more food but no more than 300 to 500 calories a day above what he needs to maintain his physique.

Wright said to focus on eating nutrient-dense whole foods, plenty of protein, and more carbs to fuel his workouts.

"Since he is only lifting twice a week, adding a third session, even if it is a shorter one, could help drive more muscle growth," Wright said.

It's smart to monitor your body composition when lean bulking: If you gain excess fat, dropping your calories or upping your energy expenditure, for example by walking, can help, Wright said.

Sleep helps muscles grow

Both strategies are effective, it's simply a case of whether Khan wants to prioritize fat loss first or muscle gain.

Whatever approach Khan takes, he would likely benefit from sleeping for closer to 7.5 hours a night to help with muscle repair and energy levels, Wright said.

"If he starts with weight loss, he can eventually transition to a muscle-building phase by gradually increasing calories while monitoring body composition," Wright said. "If he chooses to build muscle first, he will need to accept that some fat gain is likely, but keeping his surplus controlled will help keep it to a minimum."

While it isn't impossible to build muscle and lose fat simultaneously, it can be difficult, especially for people who've been strength training for some time. This is why people often go through phases of "bulking" and "cutting."

Having a flexible diet (regardless of approach) should help Khan stick to his lifestyle sustainably and build a healthy relationship with food, Wright said.

• Tom Russell, 40, got in shape while maintaining his busy social and work calendar.
• He lost 17 pounds by strength training and focusing on eating protein.
• He didn't cut out alcohol, but drank less to help him lose weight.

Tom Russell, a director in the hospitality industry, has a grueling schedule. When he spoke to Business Insider from New York City, he was about to head back to London before setting off to Tokyo the week after.

He's also in the best shape of his life.

Russell used to work out but his sessions weren't structured or efficient. After teaming up two years ago with personal trainer Harry Cox, who runs London's private gym Club Q, Russell dropped 17 pounds over 18 months.

He built strength and maintained his busy social life and career — including lots of networking drinks.

"I look after teams in Asia as well as right through to the west coast of America. So my day can start relatively early and then it can run pretty late," Russell said.

He and Cox told BI how focusing on strength training, planning ahead, mindset, and a high-protein diet helped Russell change his approach to health and fitness — and his physique.

Planning ahead

In an average month, Russell spends two to three weeks abroad, he said. This can make sticking to a regular workout schedule challenging.

However, Cox showed Russell how he could still get results.

Every Sunday, Cox checks in with Russell and asks about his plans for the week ahead. Cox then Googles the gyms Russell will be able to access and plans workouts accordingly.

"It's hard enough for him to find the hour a day to get it done, but he doesn't want to have another hour on top of that figuring out how to do it," Cox said.

Russell has essentially outsourced one element of his life.

"He likes the mental freedom of just having to wake up, check his phone, know exactly what he needs to do, and doing it. Then he can get back to all the other things inside his head," Cox said.

Focusing on strength training and steps

For the past two years, Russell has done at least four strength training workouts a week, ideally including one with Cox.

Russell's main motivation was dropping fat and building muscle so he mainly does bodybuilding-style training, but Cox keeps longevity in mind too.

"My responsibility as a trainer is to make sure he doesn't get injured and his body's still healthy," Cox said. So, when Russell is feeling particularly tired or has a more taxing week, Cox doesn't program exercises like deadlifts which fatigue the body.

"Having a high-performing job, one can't dedicate one's whole life to the gym," Cox said. "So it was important to me that he was also able to maintain good energy levels throughout the day. He was not going into the gym and absolutely battering himself."

With little free time, Russell didn't do cardio workouts, as strength training was a more efficient way to achieve his physique goals. But he tracked his steps and made sure he was walking plenty for his overall health (and calorie burn).

Controlling the controllable

Entertaining is a big part of Russell's life so it's impossible for him to control or track everything he eats and drinks.

With that in mind, Cox encouraged him to "control the controllable" and make smart choices the rest of the time.

In practice, that meant lower-calorie, high-protein meals for breakfast (Weetabix, a banana, and a protein shake), lunch (chicken salad), and healthy home-cooked dinners including plenty of protein and vegetables when he was eating in.

At events, Russell didn't worry too much about what he ate and drank, but tried to choose lean meats such as chicken breast and fillet steak, as well as white fish.

Cutting down on, not quitting, alcohol

Russell feels working in hospitality comes with certain expectations, including drinking at his company's events.

"We need people to drink alcohol, it's a huge part of our business," he said.

Russell also enjoys alcohol, so didn't cut it out.

Cox encouraged him to reduce from drinking five or six evenings a week, to two or three. When he was drinking, he stopped after a couple and also prioritized lighter options like wine over beer. While beer typically contains around 200 calories per serving, a small glass of white wine contains around half that.

Understanding the calorie content of alcohol helped Russell realize that he wanted to hit his goals more than he wanted to drink a whole bottle of wine.

"If I'm going to eat X amount of calories through food, then I'm going to go and lob on another 500 calories through alcohol, then I'm never going to start losing weight," he said. "And it just kind of put it all into perspective."

Having the right mindset and being disciplined

When Russell first approached Cox, he felt ready to make a change. He'd been shocked by his body in vacation photos and decided that instead of feeling sorry for himself, he was going to take action.

But Russell knew he didn't want to do anything drastic or punishing that he could only stick to short-term.

"I'm still doing this job and I'm still being social, I'm still having people over and we're still going out," he said.

That said, he has put the work in.

"You have to go into it with the right mindset, with discipline," Russell said. "You say the word 'discipline' and everyone sort of shivers and runs away, but discipline doesn't have to be bad."

He added: "It's not a negative thing. If anything, it actually just gives you some structure so that you know when you want to enjoy yourself and have a good time, you can do it."

• A 48-year-old woman told Business Insider she's trying to limit carbs to lose weight.
• A registered nutritionist who reviewed her diet said she could actually benefit from more.
• If you'd like to submit your diet for expert advice, fill out this form.

A 48-year-old woman who wants to lose weight sent in an example of her daily diet to Business Insider's Nutrition Clinic, where qualified nutritionists and dietitians assess readers' eating habits.

The woman, Christine, was told that her efforts to cut carbs from her diet could actually be the wrong move.

Christine keeps herself active, telling BI that she strength trains three or four times a week does occasional reformer Pilates sessions too.

"I also walk the dog," she said. "I am gluten-intolerant and a busy mother of two children. I work full-time."

Registered nutritionist Sophie Trotman assessed Christine's diet and said that even though she wants to lose weight, she should consider eating more carbs and more substantial snacks.

"Christine is clearly making a big effort health-wise, especially in the context of all her existing commitments," Trotman said. "It's great to see Christine consuming a primarily whole-food diet, with good sources of protein and multiple portions of vegetables."

Christine limits her carbs

An average day of eating for Christine is:

• A quarter of an apple before a weight training session at 6 a.m.
• 1 to 1.5 liters of water before 9 a.m.
• A small handful of dry roasted nuts after the gym
• Breakfast: 2 eggs with vegetables, or turkey breast with salad
• Lunch: chicken thigh and potatoes cooked in the air fryer with olive oil and herbs, and greens
• Snacks: smoothie or homemade treat
• Dinner: a protein source with vegetables

"If I'm tired or feeling like something sweet, I'll have a homemade treat that is low in sugar and has some protein in (such as an almond meal-based brownie or tahini biscuit)," Christine said. "Or I might make a smoothie with almond milk, frozen banana, cocoa powder, and low-fat yogurt."

Christine said she's cut down on carbs hoping to lose weight.

"I am guilty of bingeing on rice crackers or potato chips once a week," Christine said. "I limit fruit to a smoothie, pre-workout carb snack, or a piece if I'm in the office."

Tip 1: Eat more carbs

It's a myth that carbs are fattening or hinder weight loss. To lose fat, you simply need to be in a calorie deficit, and carbs are in fact a valuable energy source.

Trotman said that limiting carbohydrates could be holding Christine back from getting the most from her workouts. "Carbs are the body's primary fuel source for exercise, and when you don't consume enough, you may struggle with energy levels, muscle recovery, and performance," she said.

A quarter of an apple before training likely isn't providing enough fuel, she said. Instead, Christine could try a slice of wholegrain (gluten-free) toast with nut butter, a banana, or a small portion of overnight oats.

"These will help to sustain her energy and improve workout intensity, ultimately supporting muscle growth and a more efficient metabolism," Trotman said.

She recommends Christine try adding slow-digesting carbs like quinoa, sweet potatoes, or brown rice to her lunch and/or dinner.

Tip 2: Snack on protein, fiber, and fats

While there's nothing inherently wrong with snacking on chips or rice crackers occasionally, regularly bingeing on them could be a sign that you're not eating enough to satisfy your hunger and energy needs, Trotman said.

With that in mind, she recommends Christine pair her post-workout nuts with a protein-rich option like Greek yogurt or a protein shake to boost her satiety and workout recovery.

It's good to prioritize protein but eating enough fiber and healthy fats will also help prevent cravings and urges to overeat, Trotman said. She recommends adding ingredients like avocados, seeds, and extra vegetables to meals to slow digestion and increase fullness for longer.

"If Christine still finds herself reaching for something crunchy and salty, she could try healthier alternatives like roasted chickpeas or homemade kale chips, which provide more fiber and micronutrients," Trotman said. She also recommends snack-sized bags of chips rather than bigger portions to encourage moderation.

Tip 3: Aim for sustainability

While exercise has many health benefits, too much of it, particularly high-intensity movement, can cause added stress on the body, which can cause some people to overeat for comfort. Swapping one high-intensity workout for a lower-impact activity like yoga or a walk could help, Trotman said.

She recommends Christine try to keep her stress levels down and sleep for seven hours a night — or as much as possible with two children.

Keeping her energy levels up by resting and eating enough should help Christine stick with her healthy lifestyle.

"Sustainable fat loss is about finding an approach that feels enjoyable and manageable long-term," Trotman said. "If a diet feels too restrictive, it may lead to cycles of deprivation and overindulgence, making weight loss harder in the long run."

• Body recomposition is the process of losing fat while gaining muscle at the same time.
• After a body composition analysis, I worked with a trainer to find exercises to reach my goals.
• I should focus on adding weight and doing shorter, more challenging cardio.

To ring in the new year, I booked a body composition analysis at the athletic club Life Time.

After I got a scan of my muscle mass and body fat, a personal trainer walked me through the results: for optimal health, I needed to lose body fat and gain more muscle.

My main takeaway is that changing my diet is key. I'll get the best results if I maintain a calorie deficit, prioritize whole foods and lots of protein, and drink more water.

The trainer also said that I could update my current workout routine (a mix of cardio and strength training) to be more challenging. He walked me through a personal training session and showed me the exercises I needed to recompose my body.

Focus on strength training

Strength training is the best way to build muscle and burn fat. Because my body composition analysis showed that my legs are generally stronger than my arms, I asked if we could focus more on upper-body exercises.

To strengthen my upper body, I learned how to use machines for pull-ups, rows, and rope pulls.

I also worked on improving my chest press form. My trainer had me hold the barbell in position before I started doing reps so that I could make sure the correct muscles were activated. Otherwise, I won't see much progress and could hurt myself.

His main takeaway was that I should keep track of how much I lift and make sure I'm increasing weight.

He recommended starting with a lighter weight (and higher rep count), slowly increasing my weight, and decreasing my reps as needed per exercise.

That way, I can ensure that I'm progressively overloading and building up muscles rather than plateauing. In addition to the classes I take, I plan to work on upper- and lower-body workouts on my own as well.

Improving my core strength

Pretty much every weightlifting exercise I do involves "activating my core" so that I can stay balanced and secure throughout. My trainer said I should also include core exercises to help support my strength training goals: whether I'm doing a deadlift or a chest press, a strong core is necessary to do them right. Otherwise, I won't see many gains.

One I learned was lying on a box with my head and legs elevated while my back was flat. Holding positions like this for 30 seconds or a minute will gradually increase my core strength.

Try shorter cardio sessions

While I regularly run throughout the week, my trainer said that if I'm not challenging myself and keeping my heart rate up, I'm not actually burning much fat.

Rather than focusing on longer-distance runs where I go at a leisurely pace, he recommended doing shorter, 30-minute cardio sessions at the fastest pace I can tolerate.

Bulking and cutting at the same time is notoriously hard. There's a reason athletes typically focus on either gaining muscle or losing fat at one time. While I'm more focused on cutting, I'm hoping an emphasis on strength training and quicker cardio can help me hit my goals.

• Magnus Lygdbäck is a personal trainer and nutritionist who's worked with Gal Gadot and Ben Affleck.
• He has a unique, simple approach to healthy nutrition, which means no restriction or food guilt.
• Every 17 out of 20 meals should be "on point" — the other three can be whatever you want.

Magnus Lygdbäck is the personal trainer and nutritionist responsible for the physiques of some of Hollywood's biggest stars.

The LA-based Swede has worked with Alicia Vikander, Gal Gadot, Ben Affleck, Alexander Skarsgård, Katy Perry, and Harry Styles.

In addition to helping A-listers hit their goals, Lygdbäck practices what he preaches, and he takes a balanced approach to nutrition.

It's called the 17/20 system, and requires neither calorie-counting nor cutting out food groups.

Every 4 days, eat whatever you want for 3 meals

Lygdbäck said 17 of every 20 meals should be "on point" — the other three can be whatever you want to eat.

By "on point," Lygdbäck means that, ideally, those meals would be made up of "a good protein source, good fats, and slow carbs, and vegetables." Slow carbs are complex carbs, such as oats, rice, whole-wheat bread, and potatoes.

And for the other three meals "enjoy life."

"It means you can have pasta, you can go out with your friends, and you can enjoy a dessert or a glass of wine," he said.

Lygdbäck works in four-day cycles of five meals a day (three meals and two snacks), which means that every four days, your 20 meals start over again.

"We're in a world where it's all about 'optimize, optimize,'" Lygdbäck said. "But I don't exclude foods. I make sure to eat foods that I like. If it's something that I like that's unhealthy, I make sure not to eat it all the time. So three out of 20 meals, I eat what I want, I live life."

Portion your meals in fistfuls, not calories

When preparing actors for roles, Lygdbäck encourages them to track calories and macros (protein, carbs, fat), but doesn't think it's necessary for most people.

For those who want to track, he recommends aiming for between 30% and 40% of total food intake to be protein, and the rest a blend of carbs and fat.

Protein is Lygdbäck's top priority, personally.

"I make sure that I have enough protein on my plate, then after that, I look at carbs and fat to get a good mix, not too much or too little," he said. "And obviously I stack up on veggies and make sure that I'm getting as much fiber as possible."

Lygdbäck advises using your hands to keep portion sizes in check.

"For lunch and dinner, I do a fistful of protein, a fistful of fat or carbs or a combination, and two fistfuls vegetables," he said.

It's not a one-size-fits-all approach, but a starting point, and you can adjust based on your goals (fat loss or muscle gain), body type, and activity levels.

The approach is designed with 'happiness and balance' in mind

While some body transformation coaches encourage extreme methods, Lygdbäck's approach is more sustainable.

"There are so many diets and so much misinformation out there, so people don't really know what to do," he said. "I see too many people taking shortcuts to get something they want and in the process doing the wrong things and they're miserable.

"So I just think that we need to work much more on balance and happiness, and that's why I developed my system."

"I love food, I love a good glass of wine, I think that we should enjoy food as an important part of life," Lygdbäck said. "I don't believe in restricting, taking out foods, and telling people they're not allowed to eat something."

Don't feel guilty if you deviate from your nutrition goals, just get back on track.

"I hate when we have a guilty conscience after eating something," he said. "It's so easy to walk around and feel bad for eating food that's good. I want to get rid of that feeling entirely."

If you end up eating four meals in 20 "off track," it's not a big deal.

"I wouldn't beat myself up about the past, and I'd focus on the fact that I had 16 meals that were on point — that's pretty amazing," he said. "It happens. The system is not there to punish you. It's there to provide you with structure without forcing you to eat certain things or take out foods."

• Hanna Kim tried to lose weight by cutting out what she viewed as unhealthy foods, but it wasn't sustainable.
• She educated herself on fat loss and instead tried to cultivate healthy habits.
• Tracking her calories helped her make more intentional choices.

Before losing 22 pounds in a sustainable way, Hanna Kim tried many diets but ended up putting the weight back on because she hated the process.

"My perception of weight loss was just so negative," Kim, a 24-year-old YouTuber based in Sydney, told Business Insider. In the past, she would cut out all the foods she considered "bad" and force herself to do workouts she didn't enjoy.

As a teenager, Kim, who is Korean, was also heavily influenced by K-pop — whose stars are often put on strict diets and exercise regimes — and the Korean principle of "ppali ppali," or doing everything as quickly as possible.

Kim wanted to lose fat, and fast. When she didn't, she felt deflated and quit. "It was just a cycle of trying weight loss and then failing at it. Then hating the journey and really being negative on myself. Then wanting to try again and just this endless negative loop," she said.

Things shifted in 2021 when Kim looked into the science behind losing fat safely, and realized it couldn't be achieved quickly but should be part of a bigger goal of developing healthier habits.

"That gave me a lot of, I guess, courage to be more patient with the journey and to realize it's not a short sprint, it's a marathon," she said.

She started to make small changes to her lifestyle and lost 22 pounds in a year. She has kept the weight off for three years and now finds it easy to maintain.

Here are the two simple changes Kim made.

Going on 10-minute walks

In the past, Kim had joined a gym three times but quit after six months because her motivation to look a certain while would eventually wane.

When she started thinking of weight loss as a long-term investment in 2021, she was leading a fairly sedentary lifestyle: eating whatever she felt like, often including takeout, and didn't exercise regularly.

She knew that even a small change would ultimately make a difference, so she started by going on a walk. "I realized, 'OK, if I choose today to go outside for a 10-minute walk, that's still a win in my book,'" she said.

She set herself the goal of moving every day and found workouts online that aligned with her non-perfectionist approach and matched her mood, which helped her develop a love for exercise.

"If I was in a mood to just dance for a bit, I'd search up dance workout," she said.

Sticking to her daily calorie budget

Before 2021, Kim ate a lot of ultra-processed foods, including chocolate and cake, Korean fried chicken, and fast food. At the time, she had no idea how many calories they contained or that to lose weight, a person needs to be in a calorie deficit, meaning they burn more calories than they consume.

When she started her weight loss journey, she tracked her calories with an app to calculate her daily budget, or how many calories she needed to eat to lose weight. The "eye-opening" process enabled her to make more intentional choices.

"If I had 100 calories left, what's going to make me feel good? What's going to give me more energy?" she said.

At the start, she gave herself a leeway of around 120 calories but she mainly stuck to her budget. She also made sure to not demonize or cut out any foods, but tried to opt for lower-calorie versions of her favorite, less nutritious foods.

"It was definitely enjoyable. I wasn't just cutting things out straight away," she said.

Over time, she naturally started to focus not just on how many calories she consumed but the nutritional value of food. She reframed whole foods and fresh produce as treats because of how they made her feel.

"Now that I know the whys behind, 'why do you have to exercise?' 'Why do you have to eat well?' And it's ultimately so that your body can function the best it can," Kim said.

• The personal trainer Ben Carpenter said it's a mistake to rely on willpower to make healthy changes stick.
• For lasting fat loss, Carpenter advises making habits that can be kept long-term.
• Work with, not against, your existing preferences, he said.

If you want to lose weight successfully — and for good — it helps to make it as easy as possible.

By making healthy habits effortless, you won't have to rely on willpower and are more likely to stick to them, Ben Carpenter, a personal trainer and fat loss coach, told Business Insider.

Carpenter's new book, "Fat Loss Habits," is designed to help people set themselves up for sustainable fat loss.

"When it comes to weight loss, a lot of people view obesity traditionally as a lack of willpower," Carpenter said.

But willpower is a finite resource, and at some point, it will run out, he said.

By choosing a form of exercise you enjoy, rather than what's optimal, you're more likely to develop a habit that becomes so ingrained in your routine that you don't have to think about it.

"Over time it becomes second nature," Carpenter said.

Think long-term

Changing your mindset about fat loss could be the key to getting off the yo-yo diet cycle.

Carpenter said that instead of asking yourself how you can lose as much weight as possible as quickly as possible, ask what you could still be doing in a year's time.

"What could you be doing so well a year from now that next January you aren't asking yourself again, 'What diet should I go on?' I think that's a fundamental mindset shift that would help most people," Carpenter said.

People go on and off restrictive diets like they're switching lights on and off, Carpenter said: "If someone can adopt health-promoting behaviors that they can adhere to for long periods of time, arguably the need for dieting diminishes."

For your weight loss to be long-term, you need to think about long-term habits, Carpenter said: "Most people are trying to achieve long-term goals, but they're doing it via short-term behaviors."

Dietitians have previously told BI that diets promising rapid, drastic weight loss are unsustainable and best avoided.

Keep a food diary for a couple days

Carpenter recommends people self-audit before trying to lose weight.

This could be as simple as keeping a food diary for a couple of days to help you identify tweaks. For example, swapping cream in your coffee for milk.

"I prefer to ask people what they're doing at the moment, their own preferences, and then try and find things that take as little effort and cause as little pain as possible," Carpenter said.

He added: "If you can get better results doing 99% of everything you are already doing, it takes a lot less effort and willpower than someone going, 'Here is your new diet plan, good luck.'"

Overhauling your diet can seem doable at the start but motivation often dwindles.

"From a motivation perspective, it could be really exciting to make substantial changes to your eating and watch the scale drop quickly. It might even motivate you to keep going," registered dietitian Alix Turoff previously told BI. "But when your plan is very rigid, this motivation typically lasts only a few weeks before you're burnt out and wanting to quit."

• Many people associate losing weight with restrictive dieting, but that is unsustainable for most.
• Three people who met their weight loss goals sustainably shared how they did it.
• They learned it's not necessary to cut out entire food groups or eat tiny portions to lose weight.

Three people who lost weight sustainably after years of yo-yo dieting shared the most valuable lessons they learned about fat loss.

Weight loss and restrictive diet culture are almost synonymous in our culture, meaning most people who want to lose fat start by cutting out the foods they enjoy. But research shows that this rarely works long-term, and eating too few calories can have unintended health consequences, such as malnutrition, disordered eating, and fertility problems.

Experts who have spoken to Business Insider in the past agree that to lose weight you need to be in a calorie deficit, burning more calories than you consume — but that shouldn't mean going hungry, cutting out entire food groups, or spending hours doing exercise that you dread.

Three people who learned this through experience shared what helped them lose fat in a healthy way.

Prioritize health over appearance

"You can't shame yourself into weight loss," Alaias Bertrand, a 25-year-old content creator and marketer in Florida who lost 75 pounds in three years, previously told BI.

Bertrand said she previously tried "everything under the sun" to lose weight, including diets like keto and intermittent fasting. But they didn't work because she was too focused on the end result, and she was hungry all the time, she said.

It was only when she started making lifestyle changes for her health and wellbeing that she lost weight naturally.

"My adjustments became less about 'I need to look a certain way' and more so 'I want to feel a certain way. I want to feel good in my body,'" she said.

You can eat foods that you enjoy and lose weight

Benji Xavier, a 28-year-old content creator, lost 100 pounds in just over a year, and has kept it off for two years, by making healthier versions of his favorite foods at home.

Xavier, who is based in New Jersey, previously lost 100 pounds in high school by "falling victim to toxic diet culture" and heavily limiting what he ate. But it left him obsessed with food and miserable, and he regained the weight a few years later.

In August 2021, he tried to lose weight again but was determined not to restrict himself.

"I was just sick of it. I'm like, 'no, I can't do this. I can't torture myself anymore. I'm just going to try to eat healthier.' And it worked," he said. "You can still have foods that you enjoy and lose weight."

Find activities you actually enjoy

Mae Suzuki, a content creator based in New York, lost 40 pounds after being stuck in a cycle of restrictive dieting and bingeing for years.

She used to force herself to do boot camp-style workouts that she hated and eat food that she didn't like. When she didn't see the scale shift after a few weeks, she would give up because she wasn't enjoying the process, she previously told BI.

Suzuki realized that she needed to make the process fun, so she joined a gym and tried all the different classes until she found what she actually enjoyed. She learned that she loved weightlifting but wasn't so keen on cardio.

"Once I stopped focusing on the things that I didn't like in order to lose weight, that's when I saw gradual but consistent weight loss," she said.

Find someone to come on the journey with you

Bertrand said she found adding a social element, whether that's a friend, coach, or team, can help with motivation when losing weight.

"When you tell someone that you respect and admire a goal of yours, you are more likely to accomplish it," she said.

For her, being a member of her high school and college track and field team was a catalyst for learning how to fuel her body, stay active, and be held accountable.

Focus on little milestones

Xavier said that focusing on little milestones helped him stay motivated. "If I were to sit here and think 'I need to lose 100 pounds,' that's a lot. You don't want to do that," he said.

Fixating on his end goal made him feel overwhelmed and discouraged when life got in the way and he didn't achieve his goal as quickly as he had planned.

"It takes time to achieve your goals, and you get there step by step, not all at once."

He added: "Just take it day by day, week by week."

• Hanna Kim lost 22 pounds in a year when she changed her mindset toward weight loss.
• She tried fad diets for years but couldn't sustain them.
• Kim learned to be consistent, not perfect, and celebrate small wins.

After years of trying to lose weight through restrictive diets that didn't work and left her feeling deflated, Hanna Kim lost 22 pounds in 2021 and has kept it off. She shared the two biggest lessons she learned.

Kim, a 24-year-old YouTuber in Sydney, was stuck in a cycle of trying to lose weight through restrictive dieting, hating the process, giving up, and feeling like a failure. "It was just this endless negative loop," she told Business Insider.

It was only when she started to question why it wasn't working and educate herself on sustainable weight loss that she made progress. She learned that there is no quick fix for weight loss, but making small, healthy changes and focusing on health over appearance makes a difference, she said.

Previously, Kim led a fairly sedentary life, did no exercise, and ate a lot of fried food and takeout. She knew that jumping straight into a 45-minute HITT session would be overwhelming, but wanted to commit to some movement each day. She started by going on a 10-minute walk.

She also calculated how many calories she could eat while remaining in a calorie deficit, the state where you burn more calories than you consume. Experts agree this is necessary for weight loss.

She began to eat within her calorie budget, but she didn't cut out any foods. "I learned that I can be flexible with what I eat, so having a Kit Kat bar is fine as long as I'm within my calorie budget," she said.

Weight loss can be enjoyable

Kim used to have a negative association with weight loss because it made her feel terrible about herself.

But when she shifted her mindset to see it as an opportunity to invest in her long-term health and forming healthier habits, she saw it as a positive.

"It's a good thing. It's something that can be enjoyable and something that could be fun," she said.

Over time, she grew to love exercise and eating a more nutritious diet because she went in with a curious mindset. "It's something you should wake up looking forward to. What am I going to learn new today? What new recipe can I make today? What exercise is going to make me feel good today?" she said.

She saw the journey as a way to work on herself more generally and find what made her feel good mentally and physically.

It's not about perfection

Kim learned to take things slow and let go of perfectionism by accepting that she won't be able to stick to her regime 100%. By giving herself grace when she did eat more than her calorie budget for example, she was able to keep going on her health journey rather than give up like she had in the past.

"It's going to be a long-term investment, and everything that I do is ultimately going to make a difference," she said.

She found that being consistent was more important than being perfect and she celebrated "small wins" along the way.

• Business Insider has interviewed dozens of people who've lost weight.
• We rounded up some of their top, practical tips to make fat loss simpler.
• High-protein diets and calorie deficits are key strategies for successful weight loss.

Weight loss is, on the face of it, simple. If you are in a calorie deficit — consuming less energy than you're burning — you will lose weight.

The reality is much more complicated. Genetics play a role, as do underlying health conditions. For many, new habits only get them so far if they don't change their mindset.

Business Insider has interviewed dozens of people who've lost significant amounts of weight, and gathered their best advice.

1. Join a sports team

When Alaias Bertrand, a marketer and content creator in Florida, joined a sprint team, the rigorous training schedule helped her lose 75 pounds without really trying.

That said, while exercise does contribute to overall calorie burn, it makes up less of our overall daily energy expenditure than most people think.

2. Eat from a smaller plate

Bertrand told BI that a smaller plate helped her cut portion sizes and reach a calorie deficit.

"That was something that was very doable for me. It was very actionable because all I have to do is grab a smaller plate," she said.

Eating smaller portions also helped Stephen McKenna, a former school principal, lose 145 pounds.

3. Walk for 10 minutes

McKenna started by aiming to walk for 10 minutes a day, adding five minutes each week to help him lose weight. He now makes sure to get 7,000 steps a day.

Leah Mancuso took a similar approach: Mancuso, a photographer, told BI she started by walking on the spot at home or in her backyard for 10 minutes at a time.

It kick-started changes that would see her lose 200 pounds: Mancuso now walks around 8,000 steps a day.

4. Eat one nutritious food a day

If the idea of overhauling your whole diet is overwhelming, start small. Mancuso started by trying to eat one nutritious food, such as eggs, each day.

5. Get more protein

Eating more protein is helpful for shedding fat because it keeps you feeling full, takes more energy to digest than carbs or fat, and helps your muscles recover after workouts.

Many of the people BI interviewed, such as Alec Kneberg and Andrea Pence, cited high-protein diets as key to their weight loss success.

Kneberg, a bank worker, lost fat while building muscle, and Pence, a mom of two, lost 140 pounds over two years.

6. Hit a calorie deficit but don't over-restrict

A calorie deficit is the only way to lose weight without surgery, and counting calories can be a helpful tool (albeit not one that's right for everyone).

Maria Kirkeland, who lost 159 pounds, found that calorie counting actually helped her make sure she was eating enough while still losing weight, which helped her stick with it.

"Before, when I'd tried to lose weight, I'd done more guesswork, and I think that led me to undereat, which would then lead me to break because I got so hungry," said Kirkeland, a teacher.

7. Find lower-calorie swaps

Lower-calorie versions of his favorite foods helped Kneberg stick to his calorie deficit, he said.

Bethany Dobson, a fat loss coach and personal trainer who lost 44 pounds, had a similar experience. Coming up with lower-calorie versions of her favorite meals helped her stay on track.

8. Eat high-volume foods

High-volume foods are those that take up a lot of space on your plate (and in your stomach) for relatively few calories, helping you stay full while in a calorie deficit. Focusing on high-volume foods helped Benji Xavier lose 100 pounds.

9. Meal prep

Xavier, a content creator, also meal-prepped to help him stay on track with his nutrition and reduce the chances of him opting for fast food.

Taking time on Sundays to make meals for the week ahead meant he could eat healthily even when he was too busy to cook.

Swapping takeout for a healthy, portion-controlled meal delivery service, combined with walking, also helped Megan Tjelle, a nurse, lose 55 pounds.

10. Strength train

Strength training has many longevity benefits and also helps you maintain muscle mass while losing fat. Many people BI interviewed, including Kirkeland and Tjelle, did strength training, even if they started off just walking.

11. Visualize a healthy lifestyle

For Mae Suzuki, a YouTuber, working on her mindset was the key to breaking free from a binge-restrict cycle.

When she started visualizing her dream self and following the habits she imagined she would have, she lost 40 pounds over six months.

• Small, sustainable dietary changes can lead to substantial weight loss over time.
• Five people who lose weight shared how their diets changed before and after.
• Most focused on portion control, calorie counting, and incorporating whole foods.

It's rare to lose fat without changing your eating habits — after all, a calorie deficit (consuming less energy than you burn) is the only way to lose weight.

However, you don't need punishing diets or to cut out all your favorite foods.

For many people, small tweaks like focusing on protein and eating smaller portions make big differences.

Five people — each of whom lost between 50 and 200 pounds — told Business Insider how their diets changed.

Less fast food

Clark Valery, an assistant manager at a pharmacy chain in New York, lost 140 pounds by cutting down on fast food and cutting portion sizes.

Before he lost weight, a typical meal could be two Big Macs, 20 chicken nuggets, two large fries, and a soda from McDonald's, or eight tacos from a Mexican restaurant. "The portions could've fed four people," he said.

To lose weight, Valery ate meals like scrambled eggs on a whole-grain English muffin with a small piece of sausage, or grilled chicken with salad or vegetables.

Lower-calorie swaps

Maria Kirkeland, a teacher from Norway, lost 159 pounds in two years by counting calories. She made some small changes to her diet too. For example, she replaced the salami and cheese on her bread with cottage cheese and low-sugar jam, and started making her own salads with less dressing than those in her work canteen.

At dinner, Kirkeland started eating leaner cuts of meat and opting for boiled or baked potatoes over fries. "They're not very calorically dense, they're very filling, they're very satiating, and they're so nutrient-rich. I love potatoes. I eat them for almost every dinner I have," Kirkeland said.

Easy, whole-food meals

Leah Mancuso, a photographer in Scottsdale, Arizona, hates cooking but still made changes to her diet to help her lose 200 pounds. Previously, Mancuso mostly ate drive-thru meals and freezer food but she's now developed new staple meals like cottage-cheese bowls and chicken with potatoes.

"I try to eat mostly at least minimally processed foods, but also make it very, very easy because I don't like cooking," Mancuso told Business Insider.

Substantial lunches, light dinners

Betsy Grunch, a neurosurgeon from the outskirts of Atlanta, lost 50 pounds when she quit fad diets and educated herself about nutrition. Before losing weight, she regularly ate fast food, such as pizza or Chick-fil-A, and had energy-dense drinks like sodas and frappuccinos.

Now, she intermittently fasts by skipping breakfast, then she eats a large, high-protein lunch and a light dinner. Grunch focuses on whole foods and protein, with carbs in moderation, she said.

Meal prep

Benji Xavier, a content creator from New Jersey, lost 100 pounds by making healthier versions of his favorite meals. Xavier used to eat a lot of fast food for convenience. To lose weight, he meal prepped on Sundays so he had healthy dishes ready to go during the week.

Xavier focused on high-volume, high-protein meals such as turkey and eggplant lasagne, or chicken-fajita-stuffed bell peppers.

• Ciara, 28, submitted an average day of eating to be reviewed for Business Insider's Nutrition Clinic.
• A nutritionist said eating more food, especially carbs, would help her.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Ciara, 28, submitted her eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer readers advice on their eating habits.

She said her goals are to lose fat and gain muscle.

Ciara does five CrossFit sessions plus five cardio workout classes a week. She rests on Sundays, she said.

Rebecca Ward, a sports nutritionist and personal trainer, told BI that as Ciara uses so much energy, she needs to eat enough to fuel herself and help her body recover, even if she wants to lose weight.

"She would also benefit from taking a lighter training day on one of her days rather than having only one rest day per week," Ward said.

Building muscle requires enough rest and recovery time between workouts, Ward added.

"If she's sufficiently fueled through better, more optimal food choices, that is definitely achievable," she said, referring to building muscle and losing fat.

While strength training is essential for muscle building, exercise is not a prerequisite for fat loss. Moving more does contribute to a calorie deficit, but research suggests formal exercise makes up only about 5% to 10% of a person's overall daily calorie expenditure.

Overexercising without recovering sufficiently can put stress on the body, hinder progress, or be a symptom of an unhealthy relationship with exercise.

"When we overexercise, we often do it for the wrong reasons, believing we 'need to sweat every day to burn calories' or we 'need train cardio to lose weight,' when actually our bodies will benefit more from a mixture of exercise regimes," Hayley Madigan, a personal trainer, previously told BI.

Ciara eats a high-protein diet

Ciara doesn't eat until 3 p.m. when she has half a high-protein ready-meal consisting of rice and meat.

After working out, she has an egg-white omelet with mushrooms, onions, and cauliflower rice or salmon with broccoli and cauliflower rice.

Later in the day, she has a portion of protein pancakes, two packets of protein chips, and, if she's still hungry, a protein shake or bar.

Ciara estimates she eats 1,200 to 1,300 calories and 110 to 120 grams of protein a day.

By not eating till 3 p.m., Ciara creates a large fasting window from the evening before. While some people feel good while intermittent fasting, it doesn't suit everyone and isn't required for fat loss.

Jaclyn London, a registered dietitian, previously told BI she recommends people eat breakfast as it can form part of a healthy relationship with food and also "set the stage" for the day ahead.

Eat enough carbs to fuel and recover

Ward said it's great that Ciara is eating plenty of protein to help her maintain muscle mass, but she'll struggle to build muscle with such low overall food intake.

"Her diet is very low in calories given the energy expenditure she will have with 10 exercise sessions a week," she said. "It will be difficult for Ciara to recover from or fuel her workouts optimally."

It's true that a calorie deficit is required for fat loss, but dropping your intake too low can have negative consequences such as slowing the metabolism, fatigue, brain fog, muscle loss, and menstrual-cycle loss.

"I'd be intrigued as to how well she performs during workouts that are designed to hit her goal of increasing muscle mass," Ward said. "She would benefit from having more carbs in her diet to optimize performance in said workouts, to achieve higher intensity and volume."

Ward recommends Ciara eat more carbs with every meal and snack, perhaps starting by eating more fruit daily, which would provide fiber too.

Carbs not only provide energy for workouts but help replenish glycogen stores after exercise too, which aids recovery.

Don't forget healthy fats

Ciara's diet is also low in fat.

"Fats are essential for optimal health, are fuel for exercise at lower intensities, but also very important for recovery," Ward said. "So adding in a little oil, avocado, nuts, and seeds will help her recover from training and have greater vitality from fat-soluble vitamin absorption."

Consider separate fat-loss and muscle-gain phases

While it's not impossible to lose fat and gain muscle simultaneously, doing so in separate cycles can be more effective.

This means eating at maintenance calories or a slight surplus to fuel muscle growth for a few months and then dropping into a slight calorie deficit to lose body fat.

"Losing fat and gaining muscle at the same time is possible, but is definitely sub-optimal and arguably better done in phases, i.e. maintenance and then a fat-loss phase," Ward said. "The exercise is more enjoyable too when at maintenance calories."

• Jessica, 40, submitted an average day of eating to be reviewed for BI's Nutrition Clinic.
• A dietitian said that eating more substantial meals would reduce the urge to binge on snacks.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Jessica, 40, submitted her eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer advice on readers' eating habits.

She said her goals are to lose fat and gain muscle.

Jessica has four daughters aged five to 12 and works a full-time remote job. Her husband leaves for work at 6:30 a.m., so Jessica gets the girls to school before starting work.

"I love the idea of working out but struggle with motivation," she said. "I have a Peloton next to my desk but rarely find time for it. I will go on streaks for about four weeks, then fizzle out for another month before I work out again."

Jessica said she would love to lose 30 pounds and be back at her wedding weight by her next anniversary, but she struggles with snacking throughout the afternoon.

Dietitian Alix Turoff told Business Insider that Jessica's eating pattern is common among busy moms but there are a few key things she can change to achieve her goals.

Tip 1: Eat a substantial breakfast

Jessica starts the day with a cup of coffee with creamer, and mid-morning she drinks a protein shake mixed with water and powdered peanut butter.

"I usually skip lunch because I'm not hungry because of my shake," Jessica said.

Turoff said that not eating anything substantial for breakfast or lunch will likely contribute to overeating later.

"Between her coffee and her morning shake, she's probably taking in a maximum of 200 calories until her kids come home which is when she's struggling with binge eating foods that aren't making her feel good," Turoff said. "This lack of substantial food intake during the earlier part of the day can lead your body to feel deprived, triggering overeating."

If Jessica wants to stick with a shake, she could add some frozen fruit and nut butter, or keep the shake the same but add a slice of wholegrain toast with butter or nut butter, Turoff said.

Tip 2: Eat meals with protein, carbs, fat, and fiber

Mid-afternoon, Jessica hits the snack cupboard.

"I binge eat all the snacks when my kids come home — chips, granola bars, handfuls of chocolate chips," she said. "Seriously, everything that could be bad for me, I eat it."

Jessica said she prefers whole foods over processed but frequently binges on the latter when she's stressed (which is often).

Turoff recommends ensuring breakfast and lunch provide protein, carbs, fat, and fiber.

If Jessica doesn't feel too hungry at lunchtime, she doesn't have to have a huge meal, but it should still be balanced. For example, she could have a salad with lean protein (such as chicken, tofu, or shrimp) and beans, or a turkey sandwich on wholegrain bread, Turoff said.

"She'll be better able to stabilize her blood sugar levels which will not only provide sustained energy but will also significantly decrease her cravings for carbs and sugar," Turoff said.

Tip 3: Plan snacks in advance

Having more substantial meals should decrease Jessica's desire to snack come the afternoon, but Turoff also recommends planning more nutritious snacks in advance.

"I would encourage her to pick three different snacks that she could rotate on a daily basis so that she knows what her options are and doesn't have to make too many decisions," Turoff said.

She recommends popcorn with string cheese, nuts with a piece of fruit, or a protein bar.

Tip 4: Eat carbs at dinner

Jessica's husband cooks dinner and they usually eat lean meat with two or three vegetables.

"Many nights we eat out due to our busy schedules," Jessica said. "I usually don't eat much at dinner because I've binged so much after school."

Turoff recommends adding a carb like a baked sweet potato, rice, grains, or pasta to dinner to make the meals more balanced. Once Jessica is snacking less in the afternoon, she should be more hungry for dinner.

Tip 5: Calories are king for fat loss

When it comes to weight loss, a calorie deficit (consuming less energy than you're burning over the course of the day) is essential. You don't have to count calories, but it can be a useful way to work out portion size.

"Her calorie goal will depend on her current height, weight, and activity level, but if she wants to get a better idea of how many calories to aim for at her meals, she could use the rough calculation of multiplying her goal weight in pounds by 12," Turoff said.

She added: "This will give her a rough sense of how many calories she should consume each day to lose weight. From there, divide those calories up by breakfast, lunch, dinner, and snacks to know how many calories to target at each meal."

Tip 6: Build up to exercise

Exercise plays a smaller role in fat loss than many people think, so Turoff recommends Jessica tackle her food first.

"I find that people become more motivated once they start to see the weight start to come off and that might give her the push she needs to start exercising more consistently," Turoff said.

If Jessica doesn't actually enjoy using her Peloton she should try different classes or gyms to find a form of exercise she likes.

While any movement is good, Jessica will need to incorporate strength training into her regime to gain muscle. Turoff recommends two to three sessions a week.