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I Lost 10 Pounds in 30 Days With Walking and Eating Real Food

Here’s how Ashley did it.

FACT CHECKED BY Christopher Roback
Ashley_Fairley_Simple_Life1
FACT CHECKED BY Christopher Roback

YouTuber Ashley (@Fairley Simple Life) lost 10 pounds in 30 days using the most simple, easy, and straightforward methods ever. She makes the point that it’s not something that happens overnight, and by taking it slow and steady, she reached her weight loss goals in a reasonable amount of time and couldn’t be happier with the results. So, how exactly did she do it? Ashley says it’s down to two specific things. Read on to find out more!


Walking 10K Steps a Day

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

Ashley made sure to hit 10k steps every single day. Walking has many benefits for overall health, wellness, and fitness. “Physical activity, such as walking, is important for weight control because it helps you burn calories,” says Donald Hensrud, M.D. via Mayo Clinic. “If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.”

Weight Watchers

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

Ashley used Weight Watchers (WW) to get her diet under control and stay in a deficit. “WW is a weight loss program that uses a combination of simplified food tracking and support from coaches and other members to help people lose weight,” Cara Everett, MS, RDN, LDN, says via NCOA. “The company claims you can lose 1–2 pounds per week on the program, which is a safe rate of weight loss according to the Centers for Disease Control and Prevention (CDC).”

Slow and Steady

High Angle View Of A Human Foot On Weighing ScaleShutterstock

By losing 10 pounds in one month, Ashley was only slightly ahead of the official guidelines for 1-2 pounds a month for safe, sustainable weight loss. By using WW, she enjoyed real foods while still dropping pounds. “Don’t have a dieting mentality,” obesity medicine physician Jeffrey McDaniel, MD, tells Piedmont Health. “Have a lifestyle-change mentality.”

Interval Walking

Young african american woman drinking water, having break during training outdoors, thirsty black female enjoying refreshing drink after jogging, wearing wireless earphones and armband, copy spaceShutterstock

By focusing on walking, Ashley simplified her workouts and made weight loss easier. Walking can be adapted if you want to burn even more calories. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”

Don’t Feel Restricted to 10K

Young,Woman,Enjoying,Her,Vacation,At,The,Sea,-woman,WalkingShutterstock

If you want to walk more than 10k steps a day, go for it. The more calories burned, the faster the weight will come off. What’s important is moving throughout the day. “It takes effort, but we can accumulate 15,000 steps a day by walking briskly for two hours at about a four-mile-per-hour pace,” Dr. William Tigbe, a physician and public health researcher at the University of Warwick, tells the New York Times. “This can be done in bits. Our metabolism is not well-suited to sitting down all the time.”

Incline Walking

Two fit young women friends exercising in a park running up the hill. Active healthy lifestyle and outdoor workout conceptShutterstock

Want to give your walking workouts an edge? Start walking on an incline. “The higher you set the incline, the more energy your body is forced to use to help activate your glutes, quadriceps, and calves, all of which have to put in overtime when the incline is increased,” certified personal trainer Chrys Crockett tells NBC News. “This increase of energy burns more calories and, depending on your weight and cardiovascular endurance, can also burn more fat.”

RELATED: 7 Proven Tips to Build Muscle After 45 (And No, It’s Not Too Late)

Track Your Food

June 20, 2023, Brazil. In this photo illustration, the Weight Watchers (WW International) logo is displayed on a smartphone screenShutterstock

One way to make your WW experience more successful is to track exactly what you are eating. “Registry showed that 74.4% of members who lost at least 20 pounds on WeightWatchers and kept it off for at least a year track their food most of the time or all of the time,” according to WW.

Meal Prep

Set yourself up for success by planning your meals ahead. “When you’re busy and don’t know what’s for dinner, it’s more tempting to go for the easy option, like the restaurant drive-through, rather than the more time-intensive choice of thinking about what to cook, ensuring you have the ingredients on hand, and making a meal at home,” says WW. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

YouTuber Ashley (@Fairley Simple Life) lost 10 pounds in 30 days using the most simple, easy, and straightforward methods ever. She makes the point that it’s not something that happens overnight, and by taking it slow and steady, she reached her weight loss goals in a reasonable amount of time and couldn’t be happier with the results. So, how exactly did she do it? Ashley says it’s down to two specific things. Read on to find out more!


Walking 10K Steps a Day

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

Ashley made sure to hit 10k steps every single day. Walking has many benefits for overall health, wellness, and fitness. “Physical activity, such as walking, is important for weight control because it helps you burn calories,” says Donald Hensrud, M.D. via Mayo Clinic. “If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.”

Weight Watchers

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

Ashley used Weight Watchers (WW) to get her diet under control and stay in a deficit. “WW is a weight loss program that uses a combination of simplified food tracking and support from coaches and other members to help people lose weight,” Cara Everett, MS, RDN, LDN, says via NCOA. “The company claims you can lose 1–2 pounds per week on the program, which is a safe rate of weight loss according to the Centers for Disease Control and Prevention (CDC).”

Slow and Steady

High Angle View Of A Human Foot On Weighing ScaleShutterstock

By losing 10 pounds in one month, Ashley was only slightly ahead of the official guidelines for 1-2 pounds a month for safe, sustainable weight loss. By using WW, she enjoyed real foods while still dropping pounds. “Don’t have a dieting mentality,” obesity medicine physician Jeffrey McDaniel, MD, tells Piedmont Health. “Have a lifestyle-change mentality.”

Interval Walking

Young african american woman drinking water, having break during training outdoors, thirsty black female enjoying refreshing drink after jogging, wearing wireless earphones and armband, copy spaceShutterstock

By focusing on walking, Ashley simplified her workouts and made weight loss easier. Walking can be adapted if you want to burn even more calories. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”

Don’t Feel Restricted to 10K

Young,Woman,Enjoying,Her,Vacation,At,The,Sea,-woman,WalkingShutterstock

If you want to walk more than 10k steps a day, go for it. The more calories burned, the faster the weight will come off. What’s important is moving throughout the day. “It takes effort, but we can accumulate 15,000 steps a day by walking briskly for two hours at about a four-mile-per-hour pace,” Dr. William Tigbe, a physician and public health researcher at the University of Warwick, tells the New York Times. “This can be done in bits. Our metabolism is not well-suited to sitting down all the time.”

Incline Walking

Two fit young women friends exercising in a park running up the hill. Active healthy lifestyle and outdoor workout conceptShutterstock

Want to give your walking workouts an edge? Start walking on an incline. “The higher you set the incline, the more energy your body is forced to use to help activate your glutes, quadriceps, and calves, all of which have to put in overtime when the incline is increased,” certified personal trainer Chrys Crockett tells NBC News. “This increase of energy burns more calories and, depending on your weight and cardiovascular endurance, can also burn more fat.”

RELATED: 7 Proven Tips to Build Muscle After 45 (And No, It’s Not Too Late)

Track Your Food

June 20, 2023, Brazil. In this photo illustration, the Weight Watchers (WW International) logo is displayed on a smartphone screenShutterstock

One way to make your WW experience more successful is to track exactly what you are eating. “Registry showed that 74.4% of members who lost at least 20 pounds on WeightWatchers and kept it off for at least a year track their food most of the time or all of the time,” according to WW.

Meal Prep

Set yourself up for success by planning your meals ahead. “When you’re busy and don’t know what’s for dinner, it’s more tempting to go for the easy option, like the restaurant drive-through, rather than the more time-intensive choice of thinking about what to cook, ensuring you have the ingredients on hand, and making a meal at home,” says WW. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Amy Fritz amy.fritz
Copyright Amy Fritz/YouTube
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

For Amy Fritz, the breaking point came during a family vacation in late 2022. Nothing fit right, she avoided being in photos, and she didn't recognize herself in the few pictures she was in. "I was just honestly tired of walking around with the guilt and shame of knowing I was treating my body poorly and not doing anything about it," Amy shares in her post. At 230 pounds—her heaviest weight ever—she finally had her "enough is enough" moment and decided it was time for change.

Life Before the Change

Amy explains that weight wasn't always an issue for her. Growing up with an athletic build, she played competitive tennis through college without significant weight concerns. It wasn't until after having three babies in three years that her weight began to climb. "It was a culmination of things," Amy says. The exhaustion of having three young children, hormonal changes, grief from losing her father, and the isolation of the pandemic all contributed to her weight gain.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Unhealthy Habits

During this challenging period, Amy's diet spiraled out of control. "I was eating terrible, terrible. I'm talking tons of soda, tons of sugary coffee just to caffeinate myself, all the sugars and everything," she admits. Fast food deliveries became a daily habit while living in Atlanta, and nightly ice cream was the norm. Combining poor nutrition with zero physical activity, Amy gained an additional 60 pounds over a couple of years.

Food Change 1: Shop the Perimeter

Instead of following a trendy diet plan, Amy focused on a simple strategy. "I didn't do low carb. I didn't cut anything out and tried to figure out what to add more of," she explains. Her first major change was shopping primarily from the perimeter of the grocery store. "For me, that was grocery shopping, the perimeter of the grocery store. So focusing on lean proteins, lots and lots of veggies, lots of fruit, lots of whole grains, dairy, and just prioritizing whole foods," Amy says. This single shift dramatically improved the quality of her diet.

Food Change 2: Track and Measure

Amy's second key change was tracking everything she ate. "I know that's not like the fun answer everybody wants to hear, but every single day I tracked my food in MyFitnessPal and I tracked every single thing," she shares. Amy used an online calculator to determine her personal calorie deficit and aimed for a moderate deficit of about one pound per week. When she did eat out, she tried to overestimate calories to stay on track with her goals.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Food Change 3: Calorie Deficit

The third critical change was consistently maintaining a calorie deficit while focusing on nutrition. "Going from eating 4,000-5,000 calories a day of ultra-processed food to then eating less than 2,000 calories a day with whole foods, my body just instantly, the pounds started coming off," Amy explains. She remained diligent with her approach about 80% of the time, allowing for occasional flexibility. This balance helped her sustain her efforts long-term.

Starting With Simple Walking

Intimidated by formal exercise after years of inactivity, Amy kept her initial fitness goals extremely manageable. "I kept it ultra simple," she says. With an accountability partner, she committed to walking on the treadmill for just 30 minutes, three times weekly. "I knew it was something that didn't overwhelm me. It got me back in the habit of just showing up to the gym and it got my body moving regularly for the first time in seven or eight years," Amy shares.

Building Consistency

Starting at a slow 2 mph pace with no incline, Amy gradually built her endurance. "It only took a couple of weeks to see that momentum start to build. I struggled those first couple of weeks...but three, four, six weeks in of walking three or four times a week, I was able to build up to three to four miles per hour," she explains. Eventually, Amy worked up to the "3-12-30" workout (3 mph at 12% incline for 30 minutes), which became her consistent routine.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

The Early Results

Amy's body responded quickly to these lifestyle changes. After just one month, she had lost between 15-17 pounds. Though the pace eventually slowed to a more sustainable 5-6 pounds monthly, by May 2023—just six months into her journey—she had lost an impressive 60 pounds. "I looked at my MyFitnessPal and I was down like 15 or 17 pounds that first month. And then it slowly tapered off and I lost more of a realistic number of that five to six pounds a month," Amy recalls.

Discovering a New Passion

With spring weather arriving in Ohio and newfound energy from her weight loss, Amy decided to try outdoor running. What started as short, experimental jogs soon became a passion. "I was really enjoying the running, but I felt kind of lost. I felt like I didn't have a lot of purpose behind my running," Amy explains. To challenge herself, she signed up for a half marathon despite being terrified by the distance—a decision that would transform her journey.

From Weight Loss to Athletic Goals

Training for the half marathon shifted Amy's focus from losing weight to building strength and endurance. "I think I was around 155 by the time race day came around. So I was down a little bit more weight. I was basically back to my pre-baby weight," she says. When she completed the race in September 2023, Amy discovered a new motivation beyond weight loss. "I was hooked. I quickly realized how much I enjoyed having accountability, having something to train for and doing it scared," she shares.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

The Marathon Challenge

No longer intimidated by the half marathon distance, Amy set her sights higher. In December 2023, almost a year into her health journey and nearly 80 pounds lighter, she signed up for a full marathon. "It all of a sudden didn't become about weight loss. I was just so fueled by training and knowing what I needed to prioritize," Amy explains. Her mindset had completely shifted from shrinking her body to strengthening it.

Reaching 100 Pounds Lost

By July 2024, approximately 18 months after starting her journey, Amy had achieved her remarkable 100-pound weight loss. "I can't even believe I'm saying that out loud. It's crazy to think. I'm so grateful for the journey, all the lessons I've learned," she shares. Even more impressive, Amy completed her first marathon in May 2024 with a time of 3:34—just four minutes shy of qualifying for the Boston Marathon.

Maintaining Success

Having maintained her 100-pound weight loss for about six months at the time of sharing her story, Amy now focuses on balance and strength. "I'm strength training more now than I ever have been, more like three to four days a week. And it's been cool to see progress. I'm fast, but I'm also getting stronger and can do some pull-ups now," she says proudly. Her motivation has evolved from weight loss to longevity and quality of life with her family.

Amy's Top Tips

Looking back on her transformation, Amy emphasizes three key lessons. First, start small with attainable goals. "I would have never run a 3:25 marathon if I hadn't started walking and committed to walking three days a week at the beginning of my journey," she points out. Second, find accountability—whether through a workout buddy, group fitness classes, or a coach. Finally, push yourself beyond your comfort zone. "Do it scared, find things that scare you and terrify you and tackle them one little bit at a time," Amy encourages. "You'll see growth happen." And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

Jess Dukes mrsdukesfitspo
Coach Lost 80 Pounds by Following One Simple Food Rule
Copyright mrsdukesfitspo/Instagram
Evidence-Based

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

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

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

Are you complicating weight loss? Many people try to change too much and end up sabotaging themselves along the way. According to many weight loss experts, simply modifying a few lifestyle habits can be the ultimate game changer. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a recent post, she unveils her tips for dropping 15 pounds in a month. “If I wanted to lose 30 pounds by summer—without starving myself, spending hours in the gym, or giving up my favorite foods—here’s EXACTLY what I’d do starting TODAY,” she writes.

Eat Meals That Keep You Full

The first thing she recommends is eating meals that keep you full. “No more grazing all day or skipping meals only to overeat later. I’d focus on protein, fiber, and healthy fats at every meal to keep my energy up and cravings low,” she writes.

Here Is an Example Meal

She offers an example meal. “My go-to breakfast? A protein shake, a paleo waffle, and almond butter. Quick, easy, and keeps me full for hours,” she writes.

Move More

Next, she recommends moging more “without complicating it,” she says. “I’d aim for 8-10k steps a day—not because steps magically make you lose weight, but because movement keeps my metabolism working and helps me feel my best.”

Here are Some Of Her Hacks

She also offers some hacks for getting more movement in. “No time for a long walk? Park farther away, take the stairs, walk while on calls. Small things add up!” she says.

Be More Intentional With Evening Eating

Next, be more intentional with evening eating. “Most weight loss struggles come from mindless snacking at night. Instead of eating just because I’m tired or bored, I’d check in with my hunger,” she says.

Here’s a Tip

She also offers a tip: “If I’m truly hungry? I’d go for something with protein—Greek yogurt, a protein shake, or a hard boiled egg or two—so I actually feel satisfied,” she says. “If it’s just a habit? I’d swap it for something else—tea, a hot shower, or just heading to bed earlier (because sleep helps with weight loss too!).:

Bottom Line

“Here’s the truth: You don’t need another extreme diet, a detox, or hours of cardio to lose weight by summer. You just need to lock in these simple habits and stay consistent,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Georgia Malbrough georgiabethfitness
Copyright georgiabethfitness/Instagram
Evidence-Based

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

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

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

We've all been there—looking in the mirror and promising ourselves that things will change. For Georgia Malbrough, that moment came on her wedding day when she weighed over 200 pounds and couldn't keep up with her three children. Instead of just making another empty promise, Georgia laced up her shoes and started walking. That first simple step began a journey that would transform her body and her life. Her approachable method might be exactly what you need to finally see results.

Take That First Walk

Sometimes the hardest part is simply beginning. Georgia didn't jump into an intense workout regimen overnight. "I struck my little girl and my baby wore my newborn and I walked about a mile at first and I graduated to 2 miles," Georgia told TODAY. She chose walking because it was accessible and doable with three kids in tow. No fancy equipment, no gym membership—just one foot in front of the other. This simple start was the foundation of her entire transformation.

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

Focus on Discipline, Not Motivation

Many of us wait for motivation to strike before making changes. Georgia discovered a more sustainable approach. "I had to realize that I was never going to be motivated and that I have to work on my self-discipline and developing our team," she says. By acknowledging that motivation fluctuates, Georgia built habits that carried her through both good days and challenging ones.

Don't Give Up Your Favorite Foods

One of the most refreshing aspects of Georgia's journey is her realistic approach to food. When asked if she eliminated certain foods, Georgia was firm: "No, I cannot live without King cake, pizza, ice cream, gumbo, etcetera, and I refuse to live without it." Instead of banning her favorite Louisiana treats, she practiced moderation and portion control while tracking her caloric intake.

Track What Goes In Your Body

Georgia's approach to nutrition was straightforward. "The first thing you need to do is look at your grocery list track your calories," she advises. This simple practice helped her become more aware of what she was consuming without feeling deprived. By understanding her caloric needs and tracking her intake, Georgia could still enjoy her favorite foods while making progress.

Be Patient With Your Progress

Real, lasting change doesn't happen overnight. "It took a while at first just for me to be consistent and then once the consistency set in, I started seeing results even whenever I didn't look for them," Georgia shares. She didn't pressure herself with unrealistic expectations but instead focused on building consistency and letting the results follow naturally.

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

Graduate From Walking to Strength Training

Walking was just the beginning. "I gave myself 3 months to be consistent with walking and then I decided I would invest in a gym," Georgia explains. By starting with walking and mastering that habit first, she built the foundation for more challenging exercises. This patient, step-by-step approach allowed her to progress naturally without overwhelming herself. Walking created the platform that made everything else possible.

Learn From Others Around You

You don't need a personal trainer to get started. Georgia found inspiration and education all around her. "I started walking on the treadmill and then just googling the moves that I saw other people doing while also scrolling through Instagram looking at other workouts," she says. By observing others and utilizing free resources, Georgia educated herself about effective exercises.

Remember All Calories Aren't Equal

While Georgia focused on calorie counting, nutrition expert Keri Glassman, MS, RD, CDN, offers an important perspective: "All calories are not equal. 100 calories of jellybeans is not going to be the same as 100 calories of apple slices and peanut butter." Talking to TODAY, Glassman explains that while counting calories worked for Georgia, the nutritional value of those calories matters too, as some foods provide essential nutrients and satisfaction while others might increase cravings.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Hormones Matter Too

Your body is more complex than simple math. "Hormones play a role in our cravings as well as how we metabolize food," Glassman points out. This understanding can help you make more informed choices about not just how much you eat, but what you eat and when—factors that significantly impact your weight loss journey.

Daily Walks Beat Sporadic Intense Workouts

Both Georgia and Glassman agree that consistency is the true key to success. "Consistency is key when it comes to exercise, and I always just say be consistent with your exercise. It's not about how far or how fast, just to commit to getting moving," Glassman emphasizes. Georgia's daily walking routine proved this point perfectly. She didn't need to run marathons or do extreme workouts—she just needed to show up every day for her walk, rain or shine, motivated or not.

Do It For Yourself

Perhaps the most powerful lesson from Georgia's journey was discovering her own strength. "I honestly never felt more proud of myself. I think this is the first thing I've ever done in my entire life that was just for me," Georgia reflects. While her family certainly benefits from her improved health and energy, the personal accomplishment became a powerful source of pride.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Your First Walk Starts Now

Georgia's advice to those still contemplating change is beautifully simple: "Get up and just take a step forward." That's all it takes to begin—one decision, one walk, one mile at a time. Her journey from those first walks pushing a stroller to losing 100 pounds proves that remarkable transformations don't require remarkable beginnings. They just require you to start walking. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
Evidence-Based

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

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

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

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Josh York joshyorkgg
Copyright joshyorkgg/Instagram
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

Why Your Muscles Need Extra Attention After 50

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

As people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.

In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

How Strength Training Benefits Your Aging Body

Portrait of senior woman lifting dumbbells, matureShutterstock

Strength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

1. Squats: The Foundation Builder

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

How to do it step-by-step:

  • Stand with your feet straight and shoulder-width apart.
  • Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
  • Bend your knees while keeping your back straight.
  • Lower to a 90-degree angle.
  • Slowly stand back up and repeat.

How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.

Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.

Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

2. Lunges: Balance and Strength Combined

Elderly men, training and stretching for morning workout in the park or forest. Senior, lunges exercise and motivation for wellness, fitness and healthcare strong legs cardio or running outdoorsShutterstock

How to do it step-by-step:

  • Begin with your feet together and shoulder-width apart.
  • Place your hands on your hips.
  • Take a step forward with one leg.
  • Bend your knees until at a 90-degree angle.
  • Raise your body back up.
  • Bring the front foot back to the start position.
  • Repeat with the opposite leg.

How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.

Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.

Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

3. Tricep Dips: Upper Body Strength Builder

Side view of a determined middle-aged man exercising tricep dips or triceps extension with a chair as workout routine for the arms at home during pandemic

Shutterstock

How to do it step-by-step:

  • Sit on the ground in front of a chair or bench.
  • Place your feet flat on the ground.
  • Put your palm on the chair or bench with your fingers facing forward.
  • Lift your hips off the ground.
  • Lower your body back down by bending your elbows.
  • Press down on your hands to straighten your arms back to the raised position.

How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.

Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.

Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

4. Push-Ups: Total Upper Body Strengthener

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyle​Push-UpsShutterstock

How to do it step-by-step:

  • Lie flat on your stomach.
  • Put your hands next to your chest.
  • Press up on your hands to lift off the ground.
  • Bend your elbows to lower back to the ground and repeat.

How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.

Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.

Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

5. Sit-Ups: Core Power Builder

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living sit ups room.5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstock

How to do it step-by-step:

  • Lie on your back.
  • Bend your knees so your feet are flat on the floor.
  • Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
  • Curl your body up towards your knees.
  • Slowly control your body back down to the ground.

How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.

Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.

Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

6. Plank: Full-Body Stability Master

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

How to do it step-by-step:

  • Lie flat on the floor with your stomach down.
  • Place your hands or elbows under your shoulders.
  • Push up off the ground to raise your body.
  • Hold the position for a pre-selected duration.

How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.

Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.

Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

Your Weekly Workout Plan for Optimal Results

Home Workout. Smiling Senior Woman Doing Squats While Training In Living Room, Sporty Elderly Lady Exercising On Fitness Mat, Older Female Making Weight Loss Exercises, Enjoying Active Lifestyle1. Squat Pulse with Calf RaiseShutterstock

Split the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.

An example of the breakdown would be:

Day 1 – Lower Body and Core

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Sit-Ups: 2-3 sets of 10-15
  • Planks: 3 sets of 8-12 30-second holds

Day 2 – Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 3 – Rest or Light Activity

Day 4 – Full Body

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 5 – Rest or Light Activity

  • Walking, yoga, stretching, mobility

Day 6 – Core and Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 7 - Rest

What Results to Expect From Your New Routine

Mature couple having a workout together in the park​1. Walking LungesShutterstock

Constancy is the key to any workout routine and generating the best results.

After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.

At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.

Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

One Final Tip for Getting Started

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

Start by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
Copyright low.carb.love/Instagram
Evidence-Based

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

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

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

Are you trying to lose weight by keeping carbs to a minimum? Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 10 ready-to-eat Trader Joe’s foods that are low carb and perfect for weight loss.

Chicken Salad

One item she loves is the chicken. “I am definitely a salad person, $4.99. This is one of my favorite chicken salads. The homemade chicken salad is so fire. I really, really love it,” she says, noting that it’s 10 ounces, and already made. “You can make a sandwich, you can put it on top of a salad, and it's a really, really good amount.”

Tuna Salad

She is also a fan of tuna salad. “If you like tuna, it's made with albacore, so it's more juicy, has a little bit of celery, green onions. These are just great, great options when you're on the run and you want to come grab it. I feel like for lunch, right, this is a lot better, a much better choice than going to McDonald's or somewhere and picking up something that's super carby, super full of just junk.”

Mozzarella and Tomato Salad

She moves on to a mozzarella and tomato salad with just four grams of carbs. “Just ready to go. Boom.”

Greek Salad

Next up, a Greek salad, “same scenario, it has chicken in it. Four grams of carbs, I love it. $5.99, you have a nice salad with chicken.”

Kettle Cooked Chicken Soup

Her next item is kettle cooked chicken soup at $4.99. “I've heard good things about this guy,” she says. “It's six carbs minus the fiber. So four carbs per cup,” she adds. “All you have to do is warm it up.”

Lobster Bisque

The lobster bisque is “going viral on TikTok,” she says, noting that it’s “a low-carb pasta” and makes a “little fancy dinner.”

Chicken Fajitas

Next up, chicken fajitas. “It's already seasoned chicken breast with peppers, onions, 15 ounces. Keeping it really low carb at three grams of carbs per serving.” She recommends serving it with rice and salad.

Hard Boiled Eggs or Egg Bites

Hard-boiled eggs, for $2.99, and egg bites are a great item to keep in your fridge. The egg bites “have spinach and kale and then the cheese and uncured bacon,” she says.

Greek Nonfat Yogurt

She also stocks up on Greek nonfat yogurt. “They have plain. I usually love the plain because I'd rather add my stevia and my sweetener and kind of control that. They are great because you can “grab one and eat it in the car” or make it into a parfait, add it to smoothies, or use it in salad dressing.

Cottage Cheese

“We all know that cottage cheese is definitely having its moment,” she says, holding up a huge container of organic cottage cheese.

Truffle Marcona Almonds

“Let me show you the one thing I pick up every single time I come here. If you have not tried these, right here, the truffle Marcona almonds. They are everything,” she claims. She eats them with “a little beef jerky” which makes a “great snack in the car.”

Raw Almonds

She also gets raw almonds. “one pound of roasted and unsalted for $5.99.” She says they are low carb, but high in calories, “so you just want to be careful with that.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.