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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.

Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Discover the simple meal plan that helped this mom lose weight without strict dieting.

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Tired of complicated diet plans that feel impossible to follow? Looking for a realistic way to lose weight without giving up your favorite foods? Louise Rodhouse's journey proves that sustainable weight loss is possible with simple, everyday meals. Louise, a 27-year-old mom from Slough, UK, transformed her life by losing 120 pounds through practical eating habits and consistent exercise. "I used to be morbidly obese," she shares. "Now I help others become the best version of themselves by showing what real, sustainable weight loss looks like." Read on to discover her exact meal plan, calorie counts, and practical tips you can start using today to transform your own health journey.


From Struggling to Success: Louise's Story

"Throughout my whole life, I've always struggled with my weight," shares Louise, who noticed being bigger than other children as early as age six. At her heaviest, she weighed 269 pounds. "I always felt like the odd one out of a group of friends and with other girls," she recalls in her post. Her turning point came during a shopping trip: "I bought this outfit, the buttons kept popping open where my belly kept popping through it. That was the moment I thought, I'm not doing this anymore, I deserve to feel good about myself."

Breaking the Emotional Eating Cycle

Before her transformation, Louise's relationship with food was complicated. "When I was overweight, my relationship with food wasn't the best. I used food as a comfort and when I felt sad, I would eat. When I was happy, I would eat. When I was bored, I would eat," she explains. "Every time I would eat to make myself feel better. I would end up feeling worse after and then because I felt worse, I would eat again. I felt like it was a vicious cycle."

The Power of Tracking

Louise's journey began with understanding her food choices. "I started tracking calories and learning about foods and looking at nutrition labels and seeing what was better for me," she says. This education changed her perspective: "It taught me that a chocolate bar was not going to fill me up and it was like three, 400 calories. Whereas I could have a big bowl of oatmeal that will keep me full till lunchtime."

Morning Routine: Starting the Day Right

While Louise now sometimes skips breakfast, she's flexible with her morning routine. "I haven't actually been having breakfast for a few weeks now," she explains. When she does eat breakfast, she focuses on protein: "Today, I'm making protein oats. We have lots of fruits. I love my protein in the morning." This is a far cry from her past habits of "either a cup of tea with biscuits" or "four slices of toast with chocolate spread or peanut butter."

Smart Pre-Lunch Workout Strategy

Exercise is a key part of Louise's routine. "I've fallen back into my thing of training, focusing more on lower body," she shares. After her morning gym session focusing on back and biceps, plus 20 minutes of stair climbing, she opts for a quick protein hit. "These chicken breast fillets are really good protein snacks to have," she says, reaching for a 40-calorie portion that packs 8.4 grams of protein.

Power Through Lunch: The Wrap Strategy

Louise's lunch combines satisfaction with smart portions. "I'm loving wraps recently," she shares. Her creation includes two wraps (180 calories each) filled with breaded chicken strips, light mayonnaise, sriracha sauce, and crunchy lettuce. The total lunch comes to 754 calories, which she considers reasonable since she skipped breakfast.

Afternoon Energy: Strategic Snacking

Between meals, Louise maintains her protein intake with two more chicken breast fillets. She pairs this with sugar-free beverages, noting, "No added sugar tastes just as good and you're not drinking all the calories." This strategy helps her stay satisfied while managing her daily calorie goal.

RELATED:This Woman Lost 12 Pounds in 10 Months With 9 Simple Daily Habits

Dinner Done Right: Balanced and Basic

For dinner, Louise keeps it simple with chicken chunks seasoned with Nando's sauce, accompanied by vegetables. "Nothing fancy as always. Keep it basic over here," she says. The dinner totals 747 calories, bringing her daily intake to just under 1,900 calories.

The Journey to Fitness

Louise's exercise journey started simply. "I literally just went to the gym, and I went on the treadmill. I did that for 20 minutes on an incline. I got a Fitbit to help track my steps," she recalls. Eight months into her journey, after losing 85 pounds, she decided to challenge herself further: "I wanted to start building muscle, so I started weightlifting. It's been the combination of weightlifting and just moving more that has helped me lose weight."

Steps and Movement Matter

Beyond structured exercise, Louise emphasizes daily movement. "I need to still get a bit of cleaning to do, but I've only got 5,000 steps so far," she shares. "I'm going to have to walk around the flat, get some hoovering done and mop because I need some more steps."

RELATED:Woman Shares 5 Simple Changes That Made Her “Leaner Than Ever” in 75 Days

Celebrating Every Stage

Now weighing 145 pounds, Louise has lost a total of 124 pounds and is training for a bikini competition. "I'm excited. I'm nervous, but I'm excited at the same time," she shares. "Two years ago, the old me would never have dreamed that I would be doing this. I didn't even want to look at myself in the mirror, let alone stand on a stage in a bikini in front of strangers."

Planning for Success

Looking ahead, Louise emphasizes the importance of meal prep and trying new protein sources. "I'm going to meal prep rice, veg, and alternate between tuna steaks and salmon fillets," she explains. "I just always have chicken breasts, so I thought if I switch it up a bit, have a bit of fish, it just changes things up a bit."

Start Now, Not January

Louise's approach proves that weight loss doesn't require complicated meal plans or expensive ingredients. "We've literally got only eight weeks left until 2025," she reminds us. "If you start now you're going to get an eight week headstart over everyone else that's starting January first."

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1

Advice for Others Starting Out

Louise emphasizes the importance of gradual change. "My advice to anyone who is going through their own weight loss transformation is not to be too hard on yourself. Start small. Don't try to change everything all at once because when you do that, it can be very overwhelming," she advises. "Just change one thing at a time, even if that is going for a 30-minute walk a day. As long as you are making gradual, small changes, just know that you are going to get to that goal. Just keep going. You can't fail if you'd never give up." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

Have you been struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. “Now I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, “and I've maintained my weight for the past year.”


Childhood Eating Habits Shaped Her Relationship with Food

Cara reveals that she grew up with unhealthy eating habits. “Quick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.

She Gained a Lot of Weight During Her First Two Pregnancies But Lost It

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. “Typically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the “food inconsistency” and “unhealthy patterns really started to return,” she says. “I definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.

“That was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, ‘Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”

She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose It

High Angle View Of A Human Foot On Weighing ScaleShutterstock

She then “had to kick it in high gear “ and tried to clean her diet and eliminate processed foods. “With diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. “I could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.

She Hit Her Breaking Point

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Cara’s “breaking point” and “aha” moment happened when she had an interview and couldn’t fit into her size 16 pants. “I immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”

She Lost Her First 35 Pounds with Weight Watchers and OrangeTheory

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

In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. “I still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.

Then, She Eliminated Processed Foods

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In 2022, she really changed the game. “That's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.

She Also Tracked and Measured Her Food

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

“I tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.

The First Month Was Hard, But It Got Easier

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“Now, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

She Also Started Walking 30 Minutes a Day

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

“Another thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. “I thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. “

She Has Maintained the Weight Loss

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

She has managed to keep it off by maintaining the same eating habits, “still walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

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Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

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Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

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Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

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Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” 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.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

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 feel like you aren’t eating very much but can’t seem to lose weight? It might not be how much you are eating in a day, but what. Amber Clemens (@amber_c_fitness) is a fitness influencer who shares videos about how she lost a whopping 160 pounds and transformed her life. Instead of taking drastic measures, she got into the best shape of her life by making a few simple tweaks to her approach to diet and exercise. One of those? Really taking a look at what she was eating in a day. “This is something that is so common. People are like, ‘Well, I don't even eat that much. How do I keep gaining weight?’ It's something that I really struggle to understand too, because at my heaviest, I was only eating three times a day. But let me walk you through a typical day of eating when I was at my heaviest,” she says in the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.


Starbucks Breakfast: 750 Calories

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

“So a lot of the times on my way to work, I would stop and get a Venti Iced Cafe Mocha, which is 450 calories, and I would always get a chocolate croissant to go with that, so that's 300 calories,” Amber revealed. “So we're already at 750 calories just for my breakfast. But again, it doesn't feel like that much because a coffee is really easy to drink and a croissant is very tiny.”

McDonald’s Lunch: 1,500 Calories

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock

“For lunch, I would go to McDonald's and I'd get a double Quarter Pounder meal with a large fry and a large drink,” she continues. “And again, these are very easy to eat, very highly palatable foods, so it doesn't feel like you're eating that much. But the sandwich alone is another 740 calories. A large fry is 480, and I would get a Dr. Pepper, which is 280 calories.”

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

Taco Bell Dinner: 1,240

London, UK - March 5 2022: Taco Bell Mexican takeaway branch in Fulham Broadway, West LondonShutterstock

And then, for dinner, it was very easy for me to just swing through Taco Bell, and I would always get the two Chicken Chalupas combo. I would get a Cherry Pepsi, which is 390 calories. Each of the chicken chalupas is 340. And the soft taco I would get a soft taco is like 170 calories

She Was Confused Because She Was Only Eating Three Meals a Day

Amber_Clemens_amber_c_fitness5amber_c_fitness/TikTok

“So again, I was like, I'm only eating three meals a day,” she said about her pre-weight loss thought process. “How can I be putting on this weight?”

She Consumed 3,490 Calories

Amber_Clemens_amber_c_fitness4amber_c_fitness/TikTok

Her grand total for the day? 3,490 calories. “Even at my heaviest, my eating calories were only 2,600 calories. So that's an additional almost 900 calories that I was consuming, and it didn't feel like it. That's exactly why it can feel like you're not eating that much, but it comes down to what you're eating,” she said.

RELATED: 5 Hairstyles That Can Actually Worsen Thinning Hair

Body Network's Expert Weighs In

tara_collingwood5dietdivatara/Instagram

Collingwood specifies that a lot of the problem is that she was getting over 1,000 calories “just from liquid calories!” she says. “Liquid calories don’t fill you up at all, so that is part of the reason she didn’t feel like she was eating that many calories.” She adds that her diet had “very little fiber because there aren’t fruits and vegetables or whole grains in her typical day.” Why is that a bad thing? “ Fiber fills you up which can help you feel more full and overall eat less,” Collingwood states.

💪🔥Body Booster: The only way to really know how much you are eating is my meal tracking. Spend a week writing down exactly what you eat and then access the situation.

@amber_c_fitness

Replying to @lordcastelli and this is on days that I didn’t b*nge 😳 #bigsisteradvice #weightloss #weightgain #fatloss #caloriedeficit #weightlossfacts #weightlosstips #whatieatinaday #beforeandafterweightloss

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.

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.

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”


She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” 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.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Karli_Sine karli.sine
Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
Copyright karli.sine/Instagram/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.

Are you considering going on a weight loss drug to drop pounds? You should know a few things before doing so, says one experienced weight loss warrior. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she opens up about her journey, revealing some insider tips on how to maximize weight loss and minimize side effects. “You’re starting your GLP-1 journey and ready to see big changes?” she writes. “Here are some things that aren’t in every post or pamphlet—but you’ll wish you knew them! I speak from experience!!! I lost 55 lbs taking Semaglutide! Your journey will be unique, and I want to make sure you’re set up for success.”

The First Months are Introductory Doses

The first thing to know is that the first months are introductory doses. “GLP-1s like Semaglutide and Tirzepatide aren’t a race. Starting with a lower dose helps your body adjust, reduces side effects, and builds a solid foundation for results. Don’t expect weight loss after a week or even a month, you JUST started!” she writes.

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

Stay Hydrated But With Electrolytes

Next, hydration is key. “Increased water is crucial, but plain water isn’t enough. GLP-1s slow gastric emptying, so add electrolytes to prevent fatigue and headaches,” she says.

Protein is Non-Negotiable

You also need to make sure you are consuming enough protein. “With reduced appetite, protein intake often drops, risking muscle loss. Aim for 90–120g daily, and prioritize it at every meal to preserve lean muscle while losing fat,” she writes.

RELATED:20 Possible Ozempic Side Effects

Resistance Training MATTERS

You need to resistance train if you want to maximize weight loss. “GLP-1s give you a leg up, but strength training will improve results, reduce loose skin, boost energy levels and help protect your muscles,” she writes.

Side Effects? Prep Ahead

Side effects are inevitable, but prepping ahead can minimize them.

  • Nausea: “Keep ginger chews or peppermint oil handy. Get Zofran if possible for the bad days,” she suggests.
  • Constipation: “Magnesium glycinate and high-fiber foods like Inulux Fiber can help,” she says.
  • Fatigue: “B12 or NAD+ injections can be game changers,” she notes.

It’s Not Just About Weight Loss

Going on a weight loss drug will do more than help you lose weight. “GLP-1s improve insulin resistance, lower inflammation, reduce cravings, and even improve cardiovascular health. Celebrate all the wins, not just the scale,” she writes.

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

Expect Plateaus

Your weight may plateau. “They’re normal and don’t mean failure. Use plateaus as a time to reassess nutrition, hydration, and activity. Try a new injection site or upping your water!” she says.

Consistency Is King

Stay consistent. “Weekly doses are ideal, so stick to the same day and time to stay on track. Set alarms or reminders if needed,” she suggests.

RELATED:20 Things to Avoid While on Ozempic

Prepare for Questions or Judgement

People might ask you a lot of questions about weight loss drugs, or even judge you. “Educate yourself on how it works—it’s not a shortcut; it’s science. Confidence in your choice shuts down negativity,” she says.

Stay the Course Post-Goal

And lastly, stay the course even after you hit your weight loss goal. “GLP-1s aren’t a ‘one and done’ solution. Many people stay on low doses long-term to maintain insulin resistance, reduce cravings, or prevent weight regain,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Sherry Steele sherry.anna.shares
Copyright sherry.anna.shares/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 considering going on Ozempic or another GLP-1 weight-loss drug? Understanding the side effects is essential before going on any type of medication. Sherry Steele is an influencer who has been on a GLP-1 medication for about a year and has lost 80 pounds, according to one of her most recent posts. In a recent Instagram video, she reveals the side effects she has come across while on the drug. “What side effects have I experienced on a GLP-1 in the last 11 months in no particular order?” she writes.

People Regularly Ask Her About Ozempic Side Effects

She starts by saying that lots of people are curious about what to expect while on a weight loss drug. “Side effects is one of the most common questions I get so I thought I’d put it all in one place,” she says.

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

Headaches

The first side effect? “I experienced a headache in the beginning. I dealt with a headache for months and managed it with fluids, sleep, over-the-counter meds, and supplements,” she says.

Nausea

The second side effect she experienced is a common one, nausea. “I only experience nausea ever so slightly the very first day. This is a common side effect and I really just didn't experience it,” she says.

Constipation

She also had trouble with constipation. “This gets managed as my body gets used to increased doses, adequate amounts of water and fiber, and supplements,” she says.

RELATED:20 Possible Ozempic Side Effects

Food Noise Quieting

“My favorite side effect, food noises,” she says, noting that the medication helps keep “food noise is at bay,” which is key for weight loss. “I've always known how to lose weight. This side effect helps me to actually accomplish the weight loss through diet,” she says.

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

Slightly Blurred Vision

“One side effect (unusual) that I did not mention in the reel is how I’ve experienced sugar drops,” she added in the caption of the post. “I can tell because there have been a handful of times where my vision has slightly blurred, and I felt better upon getting some sugar into my system, which I have spoken to my doctor about and I now go for protein. I have also tested my fasting glucose a couple of times and it’s been in the 40s. This is not a chronic issue and can be managed by diet (another reason I’m working with a RD). I think it’s also important to note that I experienced some sugar drop issues prior to ever being on the meds. I’m just thinking the meds could be enhancing that.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Kathe Martin nutrition.by.kathe
Copyright nutrition.by.kathe/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 training hard and taking extreme measures with your diet but can’t seem to lose weight? You might need to tone things down, one expert says. Kathe Martin is a certified nutrition coach who helps women transform their bodies via nutrition and exercise. In a new post, she shares her dramatic before-and-after photo, revealing how she smartened up her approach to losing weight. “Transformation Over 40—But It Didn’t Happen Overnight,” she writes in the caption, revealing the simple tactics she used to lose weight. “The key? Dialing in my nutrition and training smarter, not harder,” she writes. Here is what she did:

There Is No Quick Fix

“This isn’t a 6-week challenge or a quick-fix diet. This is years of consistency, trial and error, setbacks, and breakthroughs. Progress wasn’t linear—I had my ups and downs, moments of doubt, and times when I felt like I was doing everything right but still wasn’t seeing the results I wanted,” she writes.

She Dialed in Her Nutrition

“The real shift happened when I finally dialed in my nutrition. No more extreme dieting, no more chasing quick fixes—just fueling my body in a way that actually worked for me,” she continued.

She Changed Her Approach to Fitness, Running Less

She also had to change her approach to fitness. “And as much as I love running, I had to face a hard truth: more wasn’t always better. I used to run five days a week, thinking that was the key to getting lean, but in reality, I needed more balance,” she writes.

Now She Runs Twice a Week

She now balanced cardio with strength. “Now, I still run (because I love it and always will! 🏃♀️), but just twice a week (only during race season), while making lifting the priority.”

She Lifts Weights and Does Low-Intensity Workout

She also started lifting weights. “Strength training and low intensity gave me the results I had been chasing for years,” she reveals.

She Used to Do CrossFit

“I was never this strong or this lean in all my years of CrossFit. I worked hard, but I was constantly under-fueling, overdoing cardio, and stuck in the mindset that more was better. Turns out, smarter was better,” she admits.

It Takes Time and Commitment

“So if you’re feeling stuck, frustrated, or like your progress isn’t happening fast enough—just know, this takes TIME. But if you stay consistent, work smarter (not harder), and trust the process… the results WILL come.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.