Posts in category: Healthy Weight Management & Nutrition

Snacking often gets a bed reputation when it comes to losing weight. Some people equate snacking with adding extra calories to your daily count. However, there is another way of looking at it. Snacking can also amp up your protein intake, while satiating cravings. As you age, selecting snacks to fuel your body can be tricky. We asked our go-to nutritionist, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies for recommendations. Whether you like sweet or savory snacks, she has options that will keep your fueled up in between meals. Here are 4 daily snacks that shrink belly pooch without exercise after 60.

Greek Yogurt with Berries

Greek Yogurt with Berries is the first snack on Collingwood’s list. “Protein becomes especially important as we age to help preserve muscle, and Greek yogurt delivers a solid protein boost in a small, easy-to-eat snack. Adding berries adds fiber, which helps keep hunger at bay longer. This combo supports muscle health, digestion, and steady energy,” she says.

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Harvest Snaps with Hummus or Cottage Cheese

Harvest Snaps with Hummus or Cottage Cheese offers some salt and crunch but also protein. “Harvest Snaps Lightly Salted are made from real veggies, so they naturally provide 4g of fiber and 5g of satiating, whole food-sourced protein. Pairing them with hummus or cottage cheese adds even more protein.  The crunch satisfies cravings, while protein and fiber work together to promote fullness,” Collingwood says.

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Apple Slices with Peanut or Almond Butter

Apple Slices with Peanut or Almond Butter is a delicious snack you can make at home. “Fiber from fruit plus protein and fat from nut butter is a classic combination that works especially well after 50, when blood sugar stability and satiety really matter,” Collingwood explains. “This snack is portable, satisfying, and easy to adjust for appetite.”

Smoothie with Protein and Fiber

Courtesy of the Minimalist Baker

You can never go wrong with a smoothie packed with protein and fiber to fuel you up for the day. “A small smoothie with protein powder, berries, and chia or flax offers both protein and fiber in a convenient form. You can customize the type of protein you prefer and drink it at your desk or on the go,” says Collingwood.

Are you trying to lose weight? Costco is such a great place to shop for all your dietary needs if you know what to buy and understand weight loss well. “In order to lose weight, you need to be in a deficit. Calories from our food are only one component of this equation, but the foods that help most with weight loss usually have 4 things in common,” explains Lindsay Ogden, Certified Personal Trainer and Nutrition Coach at Life Time. The criteria? The need to be high in protein, high in fiber, high in volume (low calorie for the amount of food), and low in added sugar, “meaning less palatable and not as likely to overeat,” she says. “These factors help you stay fuller longer, reduce cravings, and make it easier to stay in a calorie deficit without feeling deprived.” Here are seven foods currently at Costco that she recommends.

Frozen Veggies

Costco

The first item you should stock up on? Frozen veggies, including green beans, broccoli, or stir-fry mix. “They are high in volume and low in calories. They also have fiber, helping you feel fuller longer,’ she says. These are also perfect for pairing with your choice of protein.

Frozen Berry Mixes

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Next up, she recommends frozen berry mixes, which can be eaten as a snack, blended into a smoothie, or added to a smoothie or yogurt bowl. “High fiber and antioxidants, plus they’re naturally sweet to help with cravings. Frozen (over fresh) helps reduce food waste as well,” she explains.

Costco

Ogden, like many other nutrition experts, is a fan of the Kirkland Signature Greek Yogurt. “It has 18g protein per serving and very versatile (can be used for savory or sweet flavor profiles),” she says. Note that it isn’t sweetened, so you will have to add honey, fruit, or other sweetener yourself.

Eggs

Costco

Eggs should be a staple in your weight loss diet. Ogden recommends buying egg whites or hard-boiled eggs at Costco. “Easy way to add more protein (without added fats) by adding egg whites or just eating the whites of the hard-boiled eggs,” she says. “Hard-boiled eggs are also great for on-the-go breakfast or snacks.”

Chicken Breast

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And, make sure to grab some lean protein in the form of fresh (or frozen) chicken breast, both available at your local warehouse. “One of the leanest protein options out there,” she says. “WIth summer around the corner, these are great on the grill!”

Avocado Mash or Guacamole Mini Packs

Costco

Avocado mash or guacamole mini packs are a great snack, offering omega-3s and healthy fats that help you feel full. “Great option for healthy fats and fiber while being pre-portioned to help prevent overeating,” Ogden says.

Mixed Greens or Power Greens

Costco

Mixed greens or power greens are another easy-to-consume addition to your diet that Costco sells in bulk. “I almost always have a package of these on hand to toss in with meals that lack volume (being able to eat more with less calories),” Ogden says.

Spring is right around the corner, which makes it an incredibly popular time to getting into shape. If you’re considering dieting, setting yourself up for success starts with an optimized grocery list. Having the right items on hand can make all the difference in your efforts—especially when it comes to snacks. After all, late-night snacking can be the downfall of a calorie deficit if you’re unprepared.

To help you get started, we spoke with Dr. Kezia Joy, RDN and Medical Advisor with Welzo, to learn which healthy snacks should be on your list. In fact, these five snacks are the only ones Dr. Joy recommends eating when it comes to weight loss.

According to Dr. Joy, her five most commonly suggested snacks for weight loss include cottage cheese with vegetables, Greek yogurt with fresh berries, hummus with raw vegetables, an ounce of or a few nuts with a piece of fruit, and a smoothie using whole food ingredients and protein.

Three Key Components That Support Weight Loss

Three essential components that support weight loss are protein, healthy fats, and fiber, with protein serving as the foundation of a weight-loss-approved snack.

“Each [of these options] allows for quick preparation, can be easily incorporated into your daily routine, and will allow you to have a variety of options as you work on losing weight, and help keep you from feeling like you’re being deprived by eating a “snack,’” Dr. Joy explains. “When you eat snacks that are good for you and allow you to meet your nutritional needs, but also limit the amount of calories you consume, you are more likely to continue to make good choices over time.”

How These Snacks Support Satiety and Prevent Overeating

These healthy snack options are chock-full of fiber and protein—both of which promote satiety and take longer to digest compared to other snacks. By decreasing the desire to over-eat during your next meal, you’re establishing more balanced eating habits.

“These types of snack food can assist with maintaining consistent blood glucose levels, and consistent blood glucose levels are very important to regulate your hunger. The less your blood glucose levels fluctuate, the less you will experience hunger,” Dr. Joy adds. “If you are able to control your hunger with snack foods prior to consuming highly processed convenience foods, it may help to limit the amount of highly processed convenience foods you consume during the day.”

Why Many Snacks Derail Weight-Loss Goals

Many snacks are packed with refined carbs and added sugar while adding zero nutritional value to your diet.

As Dr. Joy puts it, “They’re easily digested, but do little to suppress our desire for additional food.” This makes it easy to overeat these snack foods throughout the day, leading to excess calorie consumption.

“Another reason why the snacks I recommend are better than typical snacks is that they have a larger volume of nutrients per serving than typical snacks,” Dr. Joy tells us. “Most snack foods are designed so that we can eat too much of them with very little nutritional value. Therefore, when you choose to eat one of the snacks I recommend, the calories will provide satiety, or fullness.”

Why Snack Timing Matters

Snack timing matters more than you’d think.

“Snacks at appropriate times may prevent an interval of time from one meal to another in which individuals are likely to consume excess calories due to a large gap in time since the last meal. Snacking maintains consistent levels of energy throughout the day,” Dr. Joy says. “A mid-afternoon snack will also help control energy crashes and reduce the likelihood that you’ll feel the need for sweet treats. A balanced snack supports your ability to focus and be productive. Evening snacking should be purposeful (not routine) and based on your body’s need for food as opposed to just eating out of habit. Protein-based snacks are usually the best choice.”

Everyone I know shops at Costco, even nutritionists and dieticians. While the warehouse sells a lot of high-calorie items, including almost everything from the famous bakery, there are plenty of healthy options too. My go-to nutrition expert, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, is one of the millions of Costco members who shop at the store. She recently shared her bulk shopping list with me. “I like this list overall because it focuses on nutrient-dense, minimally processed foods, which are exactly what we look for when supporting weight loss. But it’s important to remember: no single food causes weight loss. These foods work because they help with satiety, blood sugar control, and overall diet quality. Even healthy foods like nuts, almond flour, and seeds are calorie-dense, so portion size still matters. Weight loss ultimately comes down to overall calorie balance, not just choosing ‘healthy’ foods,” she says. “For weight loss, I focus on foods that are high in protein, fiber, and healthy fats because they help keep you full longer and reduce overeating. Buying these in bulk can also make it easier to stick with healthy habits.” Here are 9 Costco bulk foods dieticians swear by for weight loss.

Kirkland Organic Greek Yogurt

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Kirkland Organic Greek Yogurt is always recommended by health and fitness experts. “High in protein, which helps with fullness and preserving lean muscle during weight loss,” she says. “Note: It’s not ‘zero sugar’ because it contains natural lactose, but it is zero added sugar.” An added bonus? It is creamy and delicious.

Kirkland Shelled Hemp Hearts

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She is also a fan of Kirkland Shelled Hemp Hearts. “Provide healthy fats, some protein, and minerals. Fats help with satiety, but portion size matters since they’re calorie-dense,” she says.

Wild Caught Sockeye Salmon

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Wild Caught Sockeye Salmon is another one of her go-to buys. “Rich in protein and omega 3 fatty acids, which may support heart health and help with satiety. A great option for balanced meals,” she says. And, at Costco you will save big by buying it in bulk.

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Kirkland Almond Flour

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If you like to cook, consider Kirkland Almond Flour. “Lower in carbs than traditional flour and contains healthy fats and some fiber, but it’s still calorie-dense, so it’s not inherently ‘weight loss friendly’ unless portions are controlled,” says Collingwood.

Rotisserie Chicken

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Several shoppers buy more than one of Costco’s famously cheap $5 rotisserie chicken. “A convenient, high-protein option that can make meal prep easier. Removing the skin can reduce saturated fat and calories if needed,” she says.

Kirkland Frozen Organic Berries

Costco

Another item that most health experts buy, especially for adding to protein shakes and smoothies? Kirkland Frozen Organic Berries. “High in fiber and antioxidants with no added sugar. Fiber helps with fullness and blood sugar control, making them excellent for weight management,” she says.

Kirkland Boneless Chicken Breast

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And, Kirkland Boneless Skinless Chicken Breast has been a warehouse bestseller for decades. “A staple lean protein that is high in protein, low in fat, and very versatile. Supports satiety and muscle maintenance,” she says.

Kirkland Walnuts

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Kirkland Walnuts are one of the most popular nuts. “Contain heart-healthy fats and some fiber, which can help with fullness. Like all nuts, they’re nutritious but calorie-dense, so portion awareness is key,” says Collingwood.

Season Brand Sardine Fillets

Costco

Season Brand Sardine Fillets are another heart-healthy option. “Packed with protein, omega-3s, and calcium (especially if bones are included). Very nutrient-dense and satisfying,” says Collingwood.

There’s an old saying: When something works, stick with it. And honestly, the simpler it is, the more likely you are to actually do it—especially when it comes to dieting. With many available options, it’s easy to feel quite overwhelmed. One example? Weight-loss methods. Prescription weight-loss medication has proved to be life-changing for many, while intermittent fasting has been a successful means for others. No matter which method you choose, if you don’t stick with your habits post-weight loss, you risk gaining it all back.

Experts believe that roughly 80 to 95% of dieters experience weight regain, according to Cleveland Clinic. Why does weight regain occur? After achieving weight loss, the body may respond with hormonal and metabolic shifts that make you feel hungrier.

We hate to be the bearer of bad news, so we’re here with some solid information. There are only three rules you need to lose weight, and we learned them from a registered dietitian.

Why Weight Loss Tends To Be Overcomplicated

It’s quite common to overcomplicate weight loss.

“Weight loss is usually complicated by attempting to achieve perfection rather than being consistent in a few simple, but repeatable, daily habits,” explains Dr. Kezia Joy, RDN and Medical Advisor with Welzo. “Rules can be very strict; many diets have some form of elimination diet, and some dieters track almost everything they consume. The combination of these elements makes weight loss seem like an insurmountable task for most individuals.”

How To Simplify The Process

The good news? You can absolutely simplify the process. According to Dr. Joy, it’s essential to focus on a few basic principles every day rather than creating a string of diets that are challenging to follow and stick with. Here are the three best rules for weight loss.

Prioritize Protein

One of your main goals should be consuming sufficient protein and fiber in every single meal.

“Protein and fiber help you feel fuller longer, support stable blood sugar levels, and generally lead to fewer snack attacks throughout the day,” Dr. Joy shares.

Establish a Small Calorie Deficit

Rather than severe calorie restriction, Dr. Joy recommends creating a small calorie deficit.

“When you consume just slightly under what your body requires for energy, it will promote weight loss, but it will also protect your metabolic rate and help to suppress your hunger,” she says.

Perform Regular Physical Activity

Engaging in regular exercise is the name of the game if you want to lose weight and keep excess pounds at bay.

“Develop an ongoing regimen of physical activity that includes both your daily activity level (walking around the house, going up/down stairs, etc.) and an exercise routine. The exercise component is crucial in helping you lose fat while preserving lean muscle tissue and maintaining good overall health,” Dr. Joy tells us.

Why These Rules Are Effective

These rules center around behavioral patterns instead of achieving perfection.

“By allowing for variation with regard to what foods you consume, these guidelines can be followed more easily throughout daily activities and in social settings,” Dr. Joy adds. “Because fad diets are based on short-term restrictions, they often do not succeed. Because simple rules promote consistent behaviour over a period of time, they provide an essential tool for supporting sustainable weight loss.”

Common Mistakes to Avoid

One of the most common pitfalls in weight loss is expecting success to be immediate. This can cause individuals to give up before making solid progress. Weight loss is called a “journey” for a reason—it requires hard work, dedication, and patience.

“The healthy weight loss process is always going to take time and will have some type of plateau at times,” Dr. Joy says. “Also, one of the biggest mistakes in creating a diet plan for weight loss is consistency, particularly on weekends or during busy periods. A simple rule may be easy to follow when you feel like it, but it will not work if you don’t follow the rule most of the time.”

Are you trying to blast belly fat? Clearly, your diet is crucial. If you like cheese, you are in luck. According to Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, cheese can be incorporated into your weight loss diet. “No single food causes belly fat loss. However, higher-protein cheeses that are easy to portion can support fullness and muscle maintenance, both of which are important for overall fat loss,” she says. Here are the 7 best cheeses you can eat while losing belly fat.

Cottage Cheese

Cottage cheese is one of the highest-protein cheeses, which helps support muscle growth and keep you full. “Maintaining muscle is important for metabolism, especially when you’re trying to lose abdominal fat. Low-fat or full-fat can work depending on portions and preferences,” she says.

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Greek-Style Feta

Greek-style feta is also a good choice. “Feta has a strong flavor, so a little goes a long way,” Collingwood says. “That makes it easier to control portions while still adding satisfaction to meals. Great crumbled over salads or roasted vegetables.”

Part-Skim Mozzarella

“Mozzarella is relatively low in calories and provides protein and calcium, nutrients that support body composition when included in a balanced diet. String cheese portions make this especially easy to manage,” she says.

Parmesan

Parmesan is another cheese you can eat while losing weight. “Hard cheeses like Parmesan are flavorful and protein-dense, meaning you can use small amounts and still feel satisfied. A tablespoon or two adds big flavor without many calories,” Collingwood says.6254a4d1642c605c54bf1cab17d50f1e

Swiss Cheese

Swiss cheese is a solid option. “Swiss cheese offers protein with less sodium than many other cheeses, which can be helpful for people watching their bloating or water retention. Pairs well with whole-grain bread or fruit,” says Collingwood.

Ricotta (Part-Skim)

Collingwood is a fan of ricotta, which “provides protein and calcium and works well in both sweet and savory dishes, making it easier to stick with a calorie-controlled plan,” she says. “Try it with berries or herbs and vegetables.”

Goat Cheese

Goat cheese is her last cheese recommendation for losing belly fat. “Goat cheese is rich and tangy, which helps with portion control, and some people find it easier to digest than cow’s milk cheeses. A little adds creaminess to salads and bowls,” Collingwood states.

Costco is a great place to shop for groceries, especially if you are trying to lose weight on a budget. The warehouse carries an abundance of fresh meat, fish, poultry, and produce, as well as a wide selection of pre-made and packaged food and beverages to fuel your workouts and support weight-loss goals. What should you buy at Costco if saving money and weight loss go hand-in-hand with your 2026 goals? We asked Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, for her top 11 picks. Here are the 11 best Costco deals for weight loss in 2026.

One of Collingwood’s top picks is Kirkland Signature Organic Greek Nonfat Yogurt. “A high-protein, low-fat choice ideal for breakfast, snacks, and smoothies. Keeps you full longer and supports muscle maintenance during weight loss,” she says.

Frozen Organic Berries

Frozen Organic Berries are another must-buy, especially the Kirkland Signature brand, which offers great value. “Fiber-rich and no added sugar for smoothies, oatmeal, or snacking without excess calories,” says Collingwood.

Oatmeal

Oatmeal, which can be purchased in bulk at Costco, is an excellent value for breakfast and offers many nutritional benefits. “A high fiber whole grain that supports satiety and steady energy and perfect for meal prep and balanced breakfasts,” says Collingwood.

Frozen Salmon or Chicken Breasts

Frozen Salmon or Chicken Breasts are great to keep in the freezer for cooking lunch or dinner. Costco always sells them for a lot less than traditional grocery stores. “Lean proteins that help build and maintain muscle while assisting with appetite control,” says Collingwood.6254a4d1642c605c54bf1cab17d50f1e

Safe Catch Ahi Tuna & Wild Planet Sardines

Safe Catch Ahi Tuna & Wild Planet Sardines are another one of her top Costco picks. “Shelf-stable, high-protein seafood packed with omega-3s is an easy addition to salads, bowls, or wraps,” she says.

Protein Shakes

Costco sells protein shakes at a much lower price than other stores. “Ready to drink, high-protein beverages help curb cravings and support daily protein goals (various brands),” she says.

Costco is also a great place to shop for pre-portioned snacks that are actually good for you. She recommends Kirkland Signature Organic Hummus and other high-fiber snacks. “Hummus to pair with veggies and whole grains,” she says.

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Low-Sugar Sparkling Tonic Drinks

Low-Sugar Sparkling Tonic Drinks are another one of Collingwood’s Costco picks. “Can make low sugar mocktails or just use as flavored water and are a healthier alternative to sugary beverages,” she says.

Collingwood also puts Kirkland Signature Almond Flour and Hemp Hearts in her cart. “These are great for home baking and boosting protein and healthy fats,” she says.

Greens & Producee

Don’t forget to stock up on greens and produce on your Costco run. These items are priced well under retail, and make healthy eating easy. “Pre-washed leafy greens and bulk produce make it easy to fill half your plate with nutrient-dense, low-calorie foods,” Collingwood says.

Healthy Pantry Staples

And, don’t skip all the healthy pantry staples, including quinoa, beans, and other grains. “Fiber-rich whole grains and legumes help keep hunger down and support plant-forward eating patterns,” says Collingwood.

Intermittent fasting (IF) has been a weight-loss method many individuals have turned to. It involves an alternating eating and fasting pattern with a goal of weight loss, better metabolic wellness, and reduced inflammation. Some common patterns include fasting for 16 hours and restricting food intake to an eight-hour window. Others assume their regular eating pattern for five days straight, then limit their calorie intake to between roughly 500 and 600 for two consecutive days.

While positive results can be achieved from IF, there are also risks. If you are pregnant or have certain chronic conditions, intermittent fasting is not a viable choice for you. To learn more about this weight-loss method, we spoke with Ana Reisdorf, MS, RD, Registered Dietitian and Founder at GLP-1 Hub, who shares why she tells certain clients to avoid IF altogether.

For those in their 40s, 50s, and beyond, IF can make it challenging to meet daily protein needs, which can lead to increased muscle loss. This is concerning, as muscle mass already naturally decreases with age. In addition, it can decrease metabolic rate and increase cortisol (the stress hormone) over time.

Who Shouldn’t Intermittent Fast

While IF can be a successful method for some—and there’s a ton of supporting research behind its benefits—it’s not the right path for everyone.

“In those with hormonal changes (menopause/perimenopause), high stress, or on GLP-1s, fasting can cause calorie/protein intake to drop too low, increasing fatigue, muscle loss, or hormonal dysregulation,” says Reisdorf.

Who’s More Likely To Experience Negative Effects

According to Reisdorf, women in menopause and perimenopause, those who have diabetes (especially type-1), those with greater nutritional requirements (i.e. athletes), and individuals taking GLP-1 medication are most likely to experience negative side effects of IF.

“These groups have higher protein needs, hormonal imbalances, and can’t really afford to underfuel,” Reisdorf explains.

How Common It Is To Experience Setbacks With IF

Experiencing setbacks with IF is quite common, particularly in women who aren’t already consuming sufficient calories or those under significant stress.

“Many don’t realize they’re not eating enough because of IF until they feel exhausted, their hair starts falling out, they lose muscle, or weight loss completely stalls,” Reisdorf points out.

Mental and Behavioral Challenges You May Face When Fasting

IF typically increases obsessive thoughts about food, rebound overeating, and “black and white thinking” around eating habits.

“For some, IF makes an all-or-nothing mindset worse,” Reisdorf says.

Are you trying to blast belly fat? Trimming down your waistline typically involves a combination of factors, primarily diet and exercise. When it comes to food, some are better than others for fat burning, says Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva. The Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies recently revealed to us her go-to foods for fat loss. Here are 7 everyday foods that shrink hanging belly fat fast.

Avocados

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What is the first food Collingwood recommends to shrink belly fat? Avocados. “Loaded with healthy fats (monounsaturated), avocados help regulate blood sugar, reduce cravings, and keep you feeling full longer, aiding in belly fat reduction,” she says. There are lots of ways to enjoy an avocado. You can add them to a salad, mash them up and make avocado toast, or eat them as a side with breakfast, lunch, or dinner. However, try not to overdo it, as they do have a decent amount of calories.

Eggs

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Eggs are one of the most versatile foods, and a great source of nutrients if you are trying to lose weight. “Packed with high-quality protein, eggs promote satiety, stabilize blood sugar, and help your body burn more calories for digestion (the thermic effect of food),” says Collingwood. They also fill you up fast. Again, they do have a decent amount of fat and calories, so consider mixing an egg or two with egg whites to add protein without much caloric impact.

Berries

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Berries, including blueberries, strawberries, and raspberries, are another excellent food for shrinking belly fat, according to Collingwood. “Berries are low in calories and high in fiber and antioxidants, which fight inflammation and support fat loss, especially around the belly,” she says. There are many ways to enjoy berries, either fresh or frozen. You can eat them on their own, add them to yogurt or cereal, or blend them in a smoothie.

Olive Oil

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Olive oil may be fatty, but it’s the good kind and will help you burn fat. It’s a “healthy fat that helps control appetite and supports fat metabolism,” says Collingwood. “A drizzle on salads or in cooking can make a difference without overloading calories.”

Nuts

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Nuts are another healthy fat to help you burn fat. This includes almonds, walnuts, and pistachios. “Rich in healthy fats and protein, nuts help curb cravings, stabilize blood sugar, and promote a healthy metabolism. Just stick to a small handful per day!” says Collingwood. You can eat a handful of nuts as a snack, toss them in your salad, or use them when cooking your favorite meals.

Beans and Lentils

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Beans, including white, black, and pinto, and lentils, are another belly fat-blasting food, according to Collingwood. “High in fiber and protein, they stabilize blood sugar and improve digestion, helping you feel full longer,” she says. They will also help you feel full faster. You can serve them as a side dish or even add them to a salad for an extra dose of nutrients.

Leafy Greens

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Another food that will help burn belly fat? Leafy greens. Collingwood recommends spinach, kale, and arugula. “Low-calorie, nutrient-dense, and high in fiber—greens aid digestion, reduce bloating, and help create a calorie deficit for fat loss,” she says. Make them into a salad, sauté them as a side dish, or add them to your egg scramble for an extra dose of yum.