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11 Ways Women Can Lose Weight and Keep it Off for Good

These are the core rules for safe and sustainable weight loss.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

For women trying to lose weight oftentimes Google can be the first port of call - “how to lose weight”; “diet plan for weight loss”. However, the issue that tends to crop up with this approach is that it is too broad! As humans, we all have different needs and requirements out of a diet, and creating something personal to you massively increases the likelihood of success when it comes to dieting.


Depending on the source you look at, studies show that within 3 years of dieting, after having lost a significant amount of weight, up to 95% of dieters regain the weight or more! (1year = 70% ; 2 years = 85% ; 3 years = 95%).

Pretty shocking statistics if you’re looking to drop some weight… the odds are against you! - or so it seems…

The reason SO MANY dieters regain weight after having lost it is because the approach they took to get the result was so unsustainable. Think shake diets, weight loss teas, “detoxes,” whatever your favorite influencer is pumping nowadays.

And if a diet and exercise approach you choose is unsustainable, sure it might get you results now. But the second you stop it and begin eating normally again you regain all the lost weight.

A personalized diet plan on the other hand is built around you, and should be created with sustainability and beneficial behavior change in mind. That way when the dieting phase ends and you want to maintain the weight - it’s done much more easily.

Plus everyone’s nutritional needs are different, for women to look after their health, wellbeing, energy, and hormones, a well structured diet is vital.

Before starting any diet you should consider a number of factors:

The Factors to Consider Before Dieting

Ask yourself:

  1. Can I see myself sticking to this diet in a years time or further?
  2. Will I enjoy what I’m eating?
  3. Does this diet have more than just weight loss in mind? (like health and nutrition)
  4. Am I able to enjoy normal life activities on this diet (birthdays, parties, weddings, meals out)?
  5. Am I able to stick to this diet consistently 85% of the time or more?

If the answer to any of these questions is no, I would consider how adherent you will be to the approach, or how sustainable it would be for you.

Step 1: Choose Your Goals

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Depending on whether you need to add some weight or lose a few lbs, you’ll want to select a calorie and protein goal which fits your needs. This can be easily worked out using any online calorie calculator, I suggest aiming for a surplus or deficit which is around 200-300 kcals above/below your maintenance. A protein target of around 1g per lb of bodyweight is great too. Of course there are outliers to these numbers but for most this is a good starting space.

Why would you not eat more or even less if you wanted to get to the result faster? Remember the 95% of diets which result in weight regain? The science here is unequivocal, these approaches are unsustainable and especially in the case of weight loss are more likely to result in regain but more importantly, a lack of macro and micronutrients.

This can leave you feeling exhausted, brain foggy, irritable, and impact how you look visually too.

Related: 10 Tips to Drop 10 Pounds in 3 Weeks, From Celebrity Trainer and Influencer Paulina Hefferen

Step 2: Always Start With Quality Food

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Always start with quality food. Aim to get around 80% of your food from minimally processed whole foods. Your body will love you for it and this is the foundation of good health! This doesn’t mean you can’t enjoy fun foods for that other 20%, just don’t make them all you eat. This is all part of balance! And more importantly longevity in your diet.

Step 3: Adhere

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Adherence, it takes time to see results, you realistically are going to have to do this for a couple of months to really start to see change. But more importantly, consistently. Change only happens when you are consistent with your efforts.

Most people who’s diets “aren’t working” simply aren’t being as accurate to the plan as they thought they were.

Step 4: Don’t be afraid of fats and carbs!

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Good fats are essential to a healthy body and proper hormone function. Think a well functioning menstrual cycle and good mood, glowing skin, strong hair and nails, and high energy. Carbs will help fuel your body and workouts

Step 5: Cut back on alcohol

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Nothing good happens after 5 tequilas and a bottle of Prosecco, we’ve all been there in a takeaway restaurant at 4 am ordering more food than a competitive eater. Alcohol across the board is not good for health (despite what this weeks news headlines tell you) that doesn’t mean it can’t be enjoyed in moderation, but I’m yet to meet someone who doesn’t go on a food rampage after a few drinks.

Step 6: Make simple swaps

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Regular cola for sugar free diet versions, 15% beef for 5 or 10%, for most people a curvy body will come as a result of dieting down and reducing waist size. Therefore a calorie reduction will be needed. Simple swaps for lower calorie alternatives are the easiest way to reduce your intake with minimal change to your diet.

Step 7: Accountability

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From working with over 1000 clients, I’m yet to see someone who doesn’t thrive under accountability. This can be from a friend, a partner, yourself, or even a PT/Coach. Accountability holds you to what you said you would do.

Related: This Walking Advice Can Flatten Your Belly and Improve Your Stride

Step 8: Protein, Protein, Protein

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When you have a protein target for the first time it can sometimes be hard to hit. Rules like “always include a protein serving in each meals” or “double down on the protein” source can help but sometimes it can seem like is it that important?

The answer is simply yes. Protein will keep you fuller and more satiated which is very important when losing weight as well as helping you to maintain that all important muscle mass which you’re carrying helping to give you that curvy physique.

Step 9: Fruits and Vegetables

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Yep the boring advice you always hear. Fruit and veg however similar to protein is full of fibre and nutrients, extremely important for health, and also keeping you full!

Step 10: Less Snacks, More Full Meals

Woman making fruits smoothies with blenderShutterstock/Anatoliy Cherkas

Grazing never fills you up and it always contains more calories than you think. You finish a day saying “I didn’t eat that much” when in reality you ate enough calories for a sumo wrestler. Eating 3-4 structures meals a day massively helps with the overall goals and keeping you on track

Step 11: Hydrate!

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Dieting is hard enough as it is, it’s even harder when you not only deplete your body of nutrients to drop some LBs, but you also dehydrate yourself! Drink more water and see the incredible benefit it has to your energy and adherence!

Want to Enhance Your Curves? Figure Out if You Want to Gain or Lose Weight

The first thing to do when trying to enhance curves and maintain health is to figure out if you want to gain or lose weight. “Enhancing Curves” is a subjective term and each person will have their own view of what this looks like. To most I believe their mind goes to the typical hourglass figure.

Firstly, ladies you’re in luck! Your genetics play a great role in where your body fat is stored and this works towards your pursuit of a curvy physique. Most women make the mistake of thinking they want to get rid of ALL their fat, but a lot of what creates the curves you desire is actually some of this fat in the first place.

Related: I Lost 50 Pounds and Here’s How You Can Lose 10 Pounds in 2 Months

Common Mistakes to Avoid

Again, avoid something you couldn’t keep up for a year or longer, a lack of dietary variation, something that looks great on paper but you won’t enjoy (I.e. doesn’t let you eat foods you love) and a lack of flexibility. In my eyes you must be able to have fun while dieting, and part of that means being able to eat while out and socializing. Also avoid going for the quickest route. The quickest route is also the highest likelihood for failure and rebound

And Don't Forget to Workout!

Although diet is very important in this process, you should also make sure you are strength training (no it won’t make you bulky, I’ve been actively trying to get bulky for years and I’m a man… that only happens by purposefully pursuing it for years) 3-4 times a week, and sleeping well.

Most fitness advice and the most effective approaches are unfortunately the slightly less sexy flashy ones. But the people who can look past that and just focus in on the basics for a period of time, they always do the best!

💪🔥Body Booster: Eat whole foods for 80% of your meals and enjoy your favorite treats for the remaining 20% to maintain a balanced diet.

Jack Symons is the founder & head coach of Rival Fitness.

More For You

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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 struggling to lose weight in perimenopause? Just because you are over 40 doesn’t mean that achieving your body goals is impossible. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she unveils her weight loss secrets through tips. “10 proven diet tips to lose 15 pounds if you’re in perimenopause,” she writes. “Are you ready to make this the year where you put yourself first? If the answer is ‘hell yes’ then LFG.”

Calculate Your Macros

Start by calculating your macros. Use a macro calculator “and follow your maintenance calories by tracking your food for 2 weeks (be honest!)” she writes.

Get Yourself in a Deficit

Next, get yourself in a deficit. “After 2 weeks of consistency use my macro calculator to create a 15% deficit if you haven’t seen any fat loss progress with your maintenance calories (progress looks like the scale dropping, inches dropping, clothes fitting better, energy improvements, strength in the gym…)” she continues.

Eat More Protein

Amp up your protein intake. “Aim for 30g of protein per meal and space out your meals every 3-4 hours,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Eat Whole Foods 90 Percent of the Time

Trish recommends staying away from processed foods and filling your plate with clean, nutritious options – most of the time. “Choose 90% whole foods - add lots of veggies to your meals (half your plate)” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Hydrate

Next, hydrate. “Drink 3L of water + electrolytes (I use LMNT)” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Track Everything You Eat

Don’t forget to track everything you eat to keep yourself accountable. “Track your food in an app (eyeballing does not work, you’ll have to weigh your food in grams) - I have used my fitness pal, MM+ and Cronometer, any app will do,” she says.

Walk 10,000 Steps Per Day

Make sure to get your steps in. “Work your way up to 10K steps per day (get outside for a walk everyday)” she says. 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.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Lift Weights

Strength training is also crucial for weight loss. “Start lifting weights: aim for 3 full body days or 4 days of 2 upper + 2 lower days,” she urges. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Get Enough Sleep

You also need to rest. “Sleep sleep sleep (this WILL make or break you)” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay in Your Own Lane

Lastly, don’t pay attention to everyone else. “Stay in your own damn lane!! Who cares what everyone else is doing!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Jared McDonald (@themetabolismreboot) is a health expert and influencer who specializes in helping women over 45 lose 20 to 35 pounds in just 6 weeks, via his unique method. In a viral video he reveals his top 4 recommendations for losing weight permanently and quickly. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics.


You Can Lose Weight Fast and Keep It Off, He Says

@themetabolismreboot

4 things to lose weight quickly and permanently #menopause #metabolism #metabolismbooster #weightloss

He starts off by claiming that “the idea that you can't lose weight fast and keep it off permanently is completely false. Most of the clients we work with on average lose 20 to 45 pounds in six weeks, and we teach them how to eat treats and snacks and travel and go out to eat and not count calories and all that kind of stuff,” he says, adding that “they can actually keep their weight off. They just eat real food. So it's very sustainable.”

It Starts with Stress

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“Now you have to realize that stress is the problem,” says McDonald. “Stress causes your body to store fat, right in your midsection.” He said that the “common approach to weight loss” of eating less and exercising more, “actually then stresses the body out more because your brain doesn't know how to differentiate between eating less and a famine and exercising, running from a tiger. And so we think we're doing something good, but it ends up stressing the body out. So we have to do things a little bit differently.”

Related: I Lost 19 Pounds in 15 Days with the Help of Salt

1. Stop Focusing on Weight Loss

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“First thing to do is stop focusing on weight loss,” says McDonald. Instead, “you have to actually focus on getting healthy,” because “the things that you do to lose weight typically stress the body out more. But the things you do to get healthy will actually promote health and will allow you to lose the weight.” Collingwood “loves” this idea. “Focus on positive ‘I want to get healthier’ instead of just focusing on the number on the scale. It will reduce stress and pressure and have a positive vibe. Focus on behaviors and the scale will eventually follow,” she says.

2. Eat Real Food

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Number two, “eat real food,” says McDonald, explaining that “fake food shakes and prepackaged meals” aren’t the solution. “Most of the time they actually cause more stress, they bring more toxins in,” he continues. “They actually make it worse. And so when we talk about stress, we have to talk about toxins and inflammation and blood sugars and cortisol and fake foods don't actually solve that. Also, they're not sustainable. You can't eat them forever and you can't feed your kids those things. So your first focus needs to be on nutrition through real food.” Collingwood agrees that “food first” is always good advice. “Eat as clean as possible but also be realistic about lifestyle and how much time you have for food prep. Don’t beat yourself up if you need to rely on some convenience foods that are still nutritious and healthy,” she says.

3. Stop Exercising for Weight Loss

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His third suggestion is “you need to stop exercising for weight loss.” He explains that exercise is not bad, but if you are overweight or are over 40 and are hormonally changing, and try to exercise to lose weight, “it's only going to cause more stress on the body.” While “you might feel better, you might like it, you might get stronger, you might have a mental release and that's all good things, but that belly fat is going to stick around. Your number one focus shouldn't be on exercise to lose weight, it should be on nutrition and getting healthy. That's the key.” Keep exercising, but don’t have the focus be on weight loss, agrees Collingwood. “I do believe in moving your body and that we are more sedentary now as a population than we have ever been. Moving and exercise is key, but take the pressure off from weight loss to just moving to feel better and improve mood, loosen stiff joints, build muscle, etc.”

Related: How to Lose Weight Fast for a Special Occasion, According to an Expert

4. Drink Water

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“Number four is that you do need to drink water,” says McDonald, explaining that “one of the first steps in metabolizing fat cells is called hydrolysis. So you need water to actually burn fat. And most of us are chronically dehydrated.” He adds that drinking water alone might not be enough. “You have to actually replenish with electrolytes and minerals as well. So make sure you're getting a good balance of electrolytes with your water.” Collingwood agrees. “Water helps with digestion, temporary fullness, and really all body processes!”

💪🔥Body Booster: Stress isn’t just bad for your mental health, it can result in weight gain. A healthy diet and workout routine can help keep your hormones balanced and stress levels low.

Courtney Rushing rushingtothekitchen
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Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. 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.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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.

Dy Ann Parham, 57, is a Mindset Coach whose priority is “being healthy and fit” and helping others do the same. In a new video, she discusses simple ways to help women over 50 lose weight. "If you are exhausted, frustrated, and confused about what you should be doing as a 50-plus-year-old woman to help you balance out your hormones and allow your body the opportunity to lose some weight, then today's video is for you,” Parham says.


1. Confusing Messages

Dy Ann ParhamYoutube.com/@DyAnnParham

“Calories in, calories out, debunked. Breakfast is the most important meal of the day, debunked. The entire food pyramid has been demolished and revamped. Carbohydrates were in, and now they're out. Fat was out. Now, it's in how we consume. Protein has changed. High-intensity interval training is now out, and everybody is supposed to be doing zone two training. There is even new scientific research that has debunked the old research about hormone replacement therapy,” she says. “So why is it that we are still seeking out scientific data to make decisions on how it is we should be taking care of ourselves, especially on the most basic level of nutrition and losing weight," Parham adds.

2. She Advocates Intermittent Fasting

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

“I have been teaching intermittent fasting as a lifestyle approach now for almost eight years,” explains Dy Ann. “I made all the same mistakes you are probably still making with intermittent fasting because of all the buzzwords that are out there. I was limiting the amount of hours I was fasting. I was putting crazy things in my fasting window because that's what all the ‘experts’ were saying to do. I was watching my calories, still like all the other things. Nothing was budging for me, my health journey, and my desire to lose weight until I just made it simple.”

3. She Does a 20-Hour “Clean” Fast

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She says that a “20-hour clean fast” helped her reverse her “pre-diabetic condition and to help my body lose weight and help my body lose body fat that I was unhappy with,” she claims. “I really just simplified everything that I could about my intermittent fasting practice as well as what I was doing in my nutrition,” she continues. “It is the simplest way to balance your hunger's hormones out so that you can, in fact, lose weight.”

4. A 20-Hour Fast Helps the Body Regulate Insulin

Diabetic woman measuring normal sugar levelShutterstock

Dy Ann explains that maintaining “hormonal balance” is key to losing weight. “And that is exactly what the 20-hour fast does for us. It helps us regulate insulin. It helps our body pull from storage. All of this, all of the glycogen that we have been backing up for years and putting away in storage. It helps us regulate our hunger cues, and it just gives us that energy and vitality that we are all looking for. And it is simple, and it is free,” she continues. “There is a little bit of a learning curve and a little bit of a mindset shift that we need to make in order for us to trust our body and give our body the time in the space that it needs to turn inward and feast on itself.”

5. If You Aren’t Losing Weight with Fasting, You Might Be Making Mistakes

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“So many women are practicing intermittent fasting and they're still like, ‘Why am I not losing weight?’” she says, explaining that there are some “very common mistakes women are making and most of the time it's just you're making it too complicated,” she says. “If you're going to fast for all of the benefits that fasting can provide for you, then the recommendation I give all women is if you're gonna fast, just fast, if you're asking questions about ‘Does this break a fast?’ or ‘Should I do this during my fasting window?’ then you're probably not approaching an intermittent fasting lifestyle from the right mindset.”

6. Fast Long, Feast Well, Train Smart

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“All the things that are going on with you that you are currently researching for a solution for can be found if you just simplify what it is you're doing. We call it fasting long, feasting well, training smart,” she says. “Fast long enough to get the results that you say that you want for yourself and give yourself the benefit of the doubt and just keep that fast clean.”

RELATED: 10 Easy Tips for a Fit Summer Body, Courtesy of Denise Austin

7. When It Comes to Feasing, Find the Foods That Work For You

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What does feasting mean? “Figure out the food that works for you. No complicated meal plans to follow. No exhausting grocery shopping halls that you have to do. No endless hours in the kitchen doing food prep. The feasting part is very, very simple. Find the foods that work for you,” she says.

8. Find Your “Rinse and Repeat” Meals

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She also recommends finding meals you like and sticking with them. “Be honest about the decision-making process regarding those foods. Meaning are they going to serve what you say you want? Are they gonna allow you the opportunity to look and feel your best? And if they are, those are your go-to foods. We call those our rinse and repeat meals,” Dy Ann says.

9. Incorporate Movement You Enjoy

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“Then learn how to move your body in a way that is exciting for you in a way that you look forward to. We do need to start incorporating training smart into our lifestyle, but you get to figure out what it is that works for you,” she explains. “If you're a runner, run, if you're a walker walk, if you play pickleball, play pickleball, whatever it is for you that lights your fire and gets your body moving, then girlfriend, that's what you need to be doing,” she says.

RELATED: 10 Household Tasks to Shed Pounds in Your 50s

9. Keep It Simple

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“Forget about all the nonsense that you're hearing on the internet and just make it simple, fast long, feast well, train smart,” she says. “You'll be absolutely amazed at how simple this lifestyle can be. And once you figure out the rhythm of fasting, long feasting well, and training a smart girlfriend, you will have nothing else that you'll need to do. You just keep showing up for you.”

RELATED: 8 Foods I Quit Eating for Weight Loss Over 40

10. Want to Learn More About Intermittent Fasting?

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Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. If you want to learn more about how to use the method to lose weight, here is a step-by-step process, according to an MD. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.


Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Kevin Joseph
I'm a Doctor Who Lost 140 Pounds Using Ozempic—Here Are 5 Crucial First Steps
Copyright Dr. Kevin Joseph/Youtube/Shutterstock
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.

Many of us feel trapped in a cycle of failed diets and constant food cravings. Dr. Kevin Joseph knows that struggle all too well. A dedicated internal medicine physician from upstate New York and a frustrated binge eater since college, Dr. Joseph found himself weighing in at 345 pounds in February 2023. Through a comprehensive approach that combined treating underlying health conditions, microdosing GLP-1 agonists, and implementing targeted lifestyle changes, he lost an incredible 140 pounds in just 10 months. "My goal with sharing my story is to spread that passion and educate as many people as possible to be able to take control of their own health and advocate for themselves when it comes to their medical treatment plans," says Dr. Joseph. Discover how his medical expertise and personal journey can help transform your relationship with food and weight management for good.

Treat Your Underlying Conditions First

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Before you can successfully lose weight, you need to address what's holding you back. For Dr. Joseph, severe sleep apnea was derailing his weight loss efforts. "I would stop breathing 81 times every hour—more than once every minute," Dr. Joseph recalls. This condition left him exhausted, with morning headaches and extreme daytime fatigue. Without treating his sleep apnea with a CPAP machine first, Dr. Joseph realized any attempt at weight loss would be nearly impossible due to constant exhaustion and poor decision-making. Your underlying health conditions might be different, but addressing them first creates the foundation for successful weight loss.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Confronting Your Food Addiction

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

You can't outrun food issues without facing them head-on. Dr. Joseph had struggled with binge eating disorder since college, using food as his primary coping mechanism for stress. "It was how I would handle stress... the only solace I could really find was food," Dr. Joseph explains. His binge eating had developed into a deeply ingrained habit over many years, particularly during his competitive pre-medicine studies. Recognizing and accepting this disorder was crucial to his recovery journey. If food has become your emotional crutch, acknowledging this pattern is your first step toward breaking free from it.

The Power of Intermittent Fasting

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Setting clear boundaries around when you eat can help regain control. Dr. Joseph implemented intermittent fasting with a specific eating window from 12 PM to 8 PM. "I think intermittent fasting helped me get control over my eating habits and I was able to set strict boundaries," Dr. Joseph shares. This approach helped him establish mental discipline and regain some control over his binge eating tendencies. Creating your own eating schedule can provide structure and reduce the constant internal dialogue about when and what to eat next.

Microdosing Tirzepatide - The Game Changer

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Your relationship with food can fundamentally change with the right medical support. After losing about 25 pounds through diet and exercise alone in the first few months, Dr. Joseph began microdosing tirzepatide (a GLP-1/GIP dual agonist) through a compounding pharmacy. "I started at one milligram weekly and I had great benefits. The biggest one was the food noise was almost gone," Dr. Joseph reveals. Instead of starting with the recommended 2.5mg weekly dose, he began with just 1mg weekly, which provided significant benefits without unnecessary side effects. His approach demonstrates how lower doses can still deliver remarkable results while minimizing potential downsides.

RELATED:20 Possible Ozempic Side Effects

Understanding "Food Noise"

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You might not realize how much mental energy food thoughts consume until they quiet down. Dr. Joseph describes food noise as "this nagging constant thought about food... every second of every day I was thinking about what I was gonna eat for lunch, what is it gonna be for dinner, if I didn't like dinner what would I eat after." For those struggling with food addiction or binge eating, this constant internal dialogue can be exhausting and overwhelming. When GLP-1 agonists reduce these intrusive thoughts, many people experience mental freedom they haven't felt in years.

Fine-Tuning Your Medication Protocol

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Your body's response to medication will evolve over time. Dr. Joseph started with 1mg of tirzepatide every seven days for eight weeks. When he noticed the food noise returning and weight loss stalling, he adjusted to 1mg every five days. "When it comes to these medications, you can either increase the dose or you can increase the frequency," Dr. Joseph explains. This personalized approach to medication management highlights the importance of paying attention to your body's signals and making adjustments accordingly.

Defining Microdosing GLP-1 Agonists

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You don't need maximum doses to get maximum benefits. According to Dr. Joseph, microdosing means "dosing at a level that is considered sub-therapeutic in clinical trials." For tirzepatide specifically, the minimum therapeutic dose in studies was 5mg, making his 1mg dose and even the standard starting dose of 2.5mg technically forms of microdosing. "I consider 2.5 milligrams in that range," Dr. Joseph confirms. This approach can help minimize side effects while still providing significant benefits for appetite regulation, metabolic health, and weight loss.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Incorporating Peptide Therapy

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Your weight loss journey can benefit from complementary treatments. As Dr. Joseph continued researching, he incorporated additional peptides into his regimen. "The ones that I advocate for and that I was taking were tesamorelin, ipamorelin, and BPC," Dr. Joseph shares. He credits tesamorelin especially for helping reduce abdominal fat: "After taking two cycles of tesamorelin, I do believe my abdomen or like my midsection is the leanest it's ever been." These peptides were used in 10-week cycles, with 10 weeks on followed by 10 weeks off.

The Crucial Role of Resistance Training

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Your muscles are metabolic powerhouses that need regular stimulation. Dr. Joseph added resistance training five days a week to his routine, though he started with just two to three sessions weekly. "Resistance training not only adds muscle mass but it also helps the central nervous system and it helps that mind-muscle connection," Dr. Joseph explains. Beyond weight loss, building muscle mass increases your resting metabolic rate and provides protection against injuries and frailty as you age.

Transforming Your Metabolism

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Your metabolic health extends far beyond just weight loss. Dr. Joseph noted signs of insulin resistance despite not having diabetes, including dark velvety patches on his skin (acanthosis nigricans). "Microdosing the tirzepatide just really improved my metabolism. It really got everything going and it made my body just function properly," Dr. Joseph shares. The metabolic benefits of GLP-1 agonists include improved insulin sensitivity, reduced inflammation, and better overall cellular function—benefits that persist even after reaching your weight loss goals.

RELATED:20 Things to Avoid While on Ozempic

Maintaining Your Progress

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Your success depends on finding a sustainable long-term approach. Dr. Joseph continues to microdose tirzepatide at 1mg every five days for "my metabolic health just for the anti-inflammatory effects," even after reaching his weight loss goals. He no longer uses growth hormone-related peptides due to potential concerns about elevated IGF-1 levels, showing how treatment plans should evolve based on emerging research and individual needs. Developing your own maintenance strategy is essential for keeping weight off long-term.

Becoming Your Own Health Advocate

Female doctor consulting with overweight patient, discussing test result in doctor office. Obesity affecting middle-aged men's health. Concept of health risks of overwight and obesity.

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Your health journey requires both medical guidance and personal responsibility. Throughout his transformation, Dr. Joseph combined his medical knowledge with a willingness to research new treatment options. "I want to provide as much knowledge regarding peptides, protocols, side effects... you name it," he says about his mission to help others. His experience demonstrates the power of being an active participant in your health care, working with medical professionals while also educating yourself about innovative approaches to health optimization. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Shutterstock
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.

Breakfast may or may not be the most important meal of the day. For those who suffer from arthritis, it may be a game-changing meal. Fact: Certain foods trigger inflammation. If you want to get your day started on a pain-free note, there are a lot of breakfast foods you should avoid. Dr. Laurie Binder cAL, RNCNP, LCCE, Santa Monica Acupuncture and Wellness, is giving Body Network readers the lowdown on foods you should avoid in the morning to minimize arthritis pain. Here are the 7 worst breakfast foods that may be making your arthritis pain worse.

1. Sugary Cereals

Fruity cereal in a bowl with milk and pink spoon in a wooden background​Refined SugarsShutterstock

Why it’s bad: “Loaded with refined sugar and simple carbs, which can trigger inflammation and blood sugar spikes,” says Binder.

Natural alternative: Steel-cut oats topped with fresh berries and a drizzle of honey or cinnamon for sweetness.

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

2. Pastries & Doughnuts

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Why it’s bad: “High in refined flour, sugar, and unhealthy fats, all of which are known to worsen inflammatory symptoms,” explains Binder.

Natural alternative: Whole grain toast with almond butter and banana slices for healthy fats and anti-inflammatory nutrients.

3. Processed Breakfast Meats (Bacon, Sausage)

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Why it’s bad: “These meats are high in saturated fats and advanced glycation end-products (AGEs), both of which contribute to joint inflammation,” she says.

Natural alternative: Grilled turkey breast or low salt ham with anti-inflammatory herbs like turmeric or rosemary.

4. White Bread or Bagels

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat lay​She Eats 2300 Calories Per DayShutterstock

Why it’s bad: “Refined grains can lead to spikes in blood sugar and inflammation,” Binder states.

Natural alternative: Sprouted grain or sourdough bread, which are lower in glycemic load and easier on the gut.

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

5. Flavored Yogurts

Strawberry YogurtShutterstock

Why it’s bad: “Many are packed with added sugars and artificial additives that may trigger inflammatory responses,” Binder reveals.

Natural alternative: Plain Greek yogurt with a handful of walnuts and anti-inflammatory fruits like blueberries or cherries

6. Fried Breakfast Items (e.g., hash browns, fried eggs)

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

Why it’s bad: “Fried foods often contain trans fats or omega-6 oils, which can increase joint inflammation,” says Binder.

Natural alternative: Baked sweet potatoes or avocado (sourdough) toast with poached eggs, both rich in antioxidants and healthy fats.

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

7. Fruit Juices

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Why it’s bad: “While they may seem healthy, most commercial juices are high in sugar and low in fiber, which can exacerbate inflammation,” Binder concludes. Natural alternative: Whole fruits or a green smoothie with kale, ginger, and pineapple (which contains bromelain, a natural anti-inflammatory enzyme). Worst case scenario you can dilute commercial fruit juice with water. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Kayleen Babel KayleenBabel dance.with.kayleen
Copyright KayleenBabel/YouTube/Shutterstock
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.

Most of us know the frustrating cycle of losing a few pounds only to gain them back. Kayleen Babel was stuck in exactly this pattern until she made some key changes that helped her lose 18 pounds in just five months. As a dancer, certified personal trainer (NASM), and nutrition coach (PN1-NC), Kayleen's approach combines expert knowledge with practical experience. Her journey wasn't about extreme diets or punishing workouts, but sustainable habits that created lasting results. Here's how she did it—and how you might do it too.

1. Change Your Mental Story

Before making any physical changes, Kayleen had to address her mindset. "I stopped telling myself the story that I couldn't do it or that I would never lose the weight," she explains in her post. These subconscious barriers were sabotaging her efforts whenever tough decisions arose. "If you have that story in your mind, then you're gonna let the excuses start creeping up and it's gonna be really easy to just give up," Kayleen says. By consciously challenging these limiting beliefs, she created the mental foundation for success.

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

2. Address Emotional Eating

For years, Kayleen used food to manage her emotions without realizing it. "I would use food to kind of just numb my emotions and not have to feel anything, or I would use food when I was bored or when I didn't want to be productive," she admits. Inspired by the book "Breaking Free From Emotional Eating," she learned to recognize when she wasn't actually hungry. Instead of reaching for food, Kayleen developed healthier coping mechanisms—therapy, mindful walks, and journaling—to process her feelings directly.

3. Create Better Eating Habits

Small changes in mealtime behavior made a significant difference. "Always eat sitting down at the table, on a plate, preferably using utensils," Kayleen recommends. This simple shift eliminated mindless kitchen grazing and created more awareness around food choices. "If you force yourself to sit down and take that thing and put it on a plate, you're either gonna look at it and be like, 'Wait, am I sure that I really want to eat this right now?' or you're gonna sit and really enjoy it," she explains. Kayleen also eliminated distractions during meals, which naturally reduced her portions without feeling deprived.

4. Track Calories Smartly

The foundation of Kayleen's physical transformation was creating a calorie deficit. "You need to be in a calorie deficit in order to lose weight," she states. "You could do this by eating fewer calories or by moving your body more and expending your energy more, or you can do a combination of both, which is what I did." Using an app called Carbon, Kayleen set a sustainable goal of losing a pound per week. The app adjusted her calorie targets based on weekly check-ins, creating a personalized path to her goal weight.

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

5. Focus on Protein and Plants

Rather than following a rigid diet, Kayleen built her meals around two key components. "I was focusing at every meal on plants and protein," she says. Vegetables provided essential nutrients while allowing her to eat satisfying portions without excess calories. Protein helped maintain muscle mass and kept hunger at bay. A typical day included egg whites with vegetables for breakfast, a protein-packed lunch bowl with plenty of greens, and a similar template for dinner. Despite the structure, Kayleen kept things interesting by experimenting with different recipes and flavors.

6. Navigate Social Situations

Social pressure often derails weight loss efforts, but Kayleen found a balanced approach. "I did not want to just become a hermit who was at home eating at home all the time," she says. "I still wanted to see my friends, still wanted to participate in social things." Her solution was maintaining discipline with food choices while out and suggesting healthier activities when possible. "I did try and convince a lot of my friends to do healthier things with me such as go on a walk at the park or go take a workout class," Kayleen explains. When necessary, she temporarily scaled back time with friends who weren't supportive of her goals.

7. Increase Daily Steps Dramatically

Walking became a cornerstone of Kayleen's weight loss strategy. While a new dog provided motivation for daily mile-long walks, the game-changer was adding a walking pad under her desk. "I work a nine-to-five job at my desk, I'm a remote worker," she explains. "This really helped me increase my activity because I could walk probably two hours and not even really notice that I'm walking." This simple change boosted her daily steps from barely 10,000 to an impressive 20,000. Kayleen maintained her strength training routine throughout to preserve muscle and eventually added running as her audition date approached.

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

8. Change Your Media Diet

What we consume mentally affects our physical choices. "Your diet is more than just the food you consume," Kayleen points out. "Your diet includes the things you're consuming through social media, with your eyeballs, on advertisements, on TV, or the people that you're talking to." During her weight loss journey, she became more selective about her media consumption, muting food accounts that triggered cravings and following content that aligned with her health goals. This environmental awareness created additional support for her daily choices.

9. Embrace a Temporary Challenge

Perhaps most importantly, Kayleen maintained perspective throughout the process. "I kept reminding myself that this is not going to last forever and that I have a long life ahead of me where I won't always be in a calorie deficit," she says. This mindset helped her make difficult choices in the moment, knowing temporary discipline would lead to lasting results. "You really never regret the healthy choices, but you do regret the bad ones that in the moment feel so good," Kayleen reflects. While acknowledging the need for discipline, she emphasizes balance rather than deprivation as the key to sustainable weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.