4
Losing nearly 40 pounds at 51 has taught me that consistency is more important than perfection!
In today’s video, I’m sharing 10 foods + 1 wellness essential that have helped me stay consistent throughout my weight loss journey while taking a GLP-1 medication.
As a woman over 50, I’ve learned that sustainable weight loss isn’t about restriction or complicated meal plans. It’s about finding simple, nutritious foods that support my protein goals, digestive health, hydration, and overall wellness.
These are my everyday staples that have made this journey easier, more manageable, and sustainable!
MY 10 WEIGHT LOSS FOOD STAPLES
1. Eggs 🥚
– 70–80 calories | 6g protein per large egg
– Rich in choline and vitamin B12
– Convenient, satisfying source of complete protein
2. Premier Protein Vanilla Shake
– 160 calories | 30g protein per 11 oz shake
– 5g total carbohydrates
– Helps me reach my daily protein goals
3. Tuna Packets
– Approximately 70–110 calories | 15–20g protein per packet
– Convenient lean protein for quick meals
– Provides vitamin B12 and selenium
4. Clear Collagen Peptides
– Approximately 35–90 calories | 9–20g protein per serving, depending on the product
– Provides amino acids used in connective tissues
– An easy addition to my routine, although collagen is not a complete protein
5. Chicken Breast
– Approximately 165 calories | 31g protein per 3.5 oz cooked
– Naturally carbohydrate-free
– Supports muscle maintenance during weight loss
6. Great Value Mixed Berry Electrolytes
– Calories and electrolytes vary by formulation
– A convenient way to support my hydration routine
– Electrolytes help maintain normal fluid balance
7. Chia Seeds
– 138 calories | 4.7g protein | 9.8g fiber per 2 tablespoons
– Rich in plant-based omega-3 fatty acids
– Supports digestive regularity
8. Ground Flax Seeds
– Approximately 75 calories | 2.6g protein | 3.8g fiber per 2 tablespoons
– Contains fiber, omega-3s, and lignans
– Easy to add to yogurt, smoothies, and meals
9. FAGE Plain Greek Yogurt
– Approximately 90 calories | 18g protein per 170g serving of 0% plain
– Provides calcium and live cultures
– Great for breakfast, snacks, and protein-rich recipes
10. Good Culture Cottage Cheese
– Approximately 120 calories | 14g protein per ½ cup of 2% classic
– Provides calcium and protein
– Versatile for sweet or savory meals
MY +1 WELLNESS ESSENTIAL: MIRALAX
Digestive health has been an important part of my GLP-1 journey.
MiraLAX is an over-the-counter osmotic laxative that I include in my personal routine for occasional constipation. It works by retaining water in the stool to make bowel movements easier.
MiraLAX is not a food, nutritional supplement, or weight-loss product. It should be used according to label directions and healthcare guidance.
All nutritional values are approximate and may vary by product, flavor, and serving size.
WEIGHT LOSS AFTER 50: WHAT I’VE LEARNED
My weight loss journey has been about so much more than the number on the scale.
It’s about learning how to nourish my body, protect my muscle mass through strength training, prioritize protein and fiber, stay hydrated, and create habits I can maintain for years to come.
I’m not interested in temporary results. I’m building a healthier lifestyle that supports the woman I’m becoming in this next chapter of life.
If you’re navigating weight loss after 40 or 50, whether you’re using a GLP-1 medication or making lifestyle changes naturally, I hope this video encourages you to keep showing up for yourself.
Progress doesn’t require perfection. It requires consistency.
LET’S CONNECT!
What’s one food or wellness essential that has helped YOU stay consistent on your journey?
Share it in the comments. I’d love to hear from you!
SUBSCRIBE and join me for weekly conversations about weight loss, wellness, healthy aging, life after 50, and creating a lifestyle you genuinely enjoy.
BUSINESS & COLLABORATIONS:
hello@traciecollinsofficial.com
DISCLAIMER: This video shares my personal wellness experience and is not medical advice. Always consult your healthcare professional regarding medications, nutritional needs, and digestive concerns.
#WeightLossOver50 #GLP1Journey #40PoundWeightLoss #HighProteinFoods #WomenOver50 #HealthyAging #WeightLossTips #GLP1WeightLoss #TracieCollins
source
I don't eat breakfast but at about brunch time I will make my ON WHEY shake with my fat free milk, 4 tablespoons on the collogen peptides powder, half a frozen banana, and tablespoon of almond butter with a tablespoon of the PB2 powder. That gives me a big dose of protein and all that. I was doing the premier protein chocolate shake but they weren't doing much for me.