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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.

13 Tips That Took This Coach From 30% to 10% Body Fat

Transform your body with this simple, sustainable approach.

Christopher Roback
By Christopher RobackDec 05, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Dan_Jump_Rope_Dudes17
Copyright Jump Rope Dudes/YouTube
Christopher Roback
By Christopher RobackDec 05, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

Ever look in the mirror and wonder how you got here? You're active, maybe even a former athlete, but somehow that belly just won't budge. You're not alone. Dan from Jump Rope Dudes knows exactly how you feel—he was there too, 70 pounds heavier, before discovering the power of consistent, intentional fitness. Now, with 1.3M YouTube subscribers watching his journey, he's helping others transform their lives through simple, effective workout strategies. Ready to learn the secrets to sustainable fat loss? Let's break down exactly what you need to know.

Set Realistic Time Expectations

"Going from 30% to 10% body fat is definitely doable within nine to 12 months," Dan explains in his post. He emphasizes that while some younger individuals might achieve results in six months, anything faster isn't healthy or sustainable. "Give yourself about a year to do this and be patient and just know this is not going to happen overnight," he advises. The key is understanding that transformation takes time, but it doesn't need to take forever.

Start Tracking Your Food

"This is the most important thing. If you don't do this step, you're not going to go from 30% to 10% and you're just going to have a tough time losing weight," Dan states firmly. He recommends using a nutrition calculator to determine your daily caloric needs and tracking everything with MyFitnessPal. "Don't worry so much about eating the perfect diet right away," he adds, "but start tracking your food and try to stay within this calorie range."

Monitor Your Progress Weekly

Consistency in tracking is crucial. "Start taking pictures of yourself in the mirror once a week at the same time," Dan recommends. He suggests choosing a specific day and time, explaining that "our bodies can lose and gain a bunch of weight, there's a lot of factors with water, sunlight, just the way you look in the mirror that could throw that off." Combined with weekly weigh-ins, this helps you make informed adjustments to your plan.

Master Your Maintenance Numbers

Understanding your personal calorie thresholds is vital. Dan shares his experience: "I've noticed through 10 years of just paying attention to my calories, if I eat in a range of 2,800 to like 3000 calories per day, I'm pretty much going to stay exactly the same." He explains that finding your maintenance, deficit, and surplus numbers helps you make strategic decisions about your nutrition.

Prioritize Resistance Training

"You must start doing resistance training," Dan insists, whether through bodyweight exercises or weightlifting. He explains that this not only improves aesthetics but also increases your metabolic rate: "The more muscle you add, the more calories that muscle requires in order to maintain itself. So essentially, you can start to eat more while still staying lean."

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Embrace Daily Movement

Beyond structured workouts, Dan emphasizes the importance of regular movement: "Just walk. It burns extra calories. You don't even have to think about it." He explains that relying solely on short workout sessions isn't enough: "If you're just solely relying on your 30, 45-minute workout to create a calorie deficit, it's going to be a lot harder."

Add High-Intensity Jump Rope

Dan advocates for jump rope training, particularly using heavy ropes in a high-intensity interval format. "When you see a sprinter's physique, which they're doing all out, getting their heart rate up and then stopping and then all out, getting their heart rate up and stopping, their physiques are amazing, they're muscular, they're lean," he observes, contrasting this with the typically leaner build of long-distance runners.

Minimize Alcohol Consumption

"Stop getting wasted. Just simple as that," Dan states bluntly. He explains that alcohol not only adds empty calories but also leads to poor food choices: "When you get drunk, you tend to make bad food decisions or you just start to get a little bit like, you know what? Eating a whole pizza doesn't sound that bad." For optimal results, he recommends either eliminating alcohol or significantly reducing consumption.

Focus on Whole Foods

"Stop eating processed foods, just stop it," Dan emphasizes. He particularly warns against carbohydrate-rich processed foods that can trigger cravings. Instead, he recommends focusing on "real food, fruits, meats, fish nuts, eggs, veggies as well, and green juice." This approach helps make fat loss more manageable and sustainable.

RELATED: 30 Days of 30g Protein Meals From a Top Dietitian

Develop a Winner's Mindset

" Weight loss is a little bit physical, but it's mostly mental," Dan shares. He encourages readers to stop viewing the process as a series of sacrifices: "If you continually tell yourself that if you get to 10% body fat, that's going to involve cutting out a bunch of things, your life's going to suck... your motivation to lose that body fat is not going to be there." Instead, focus on patience and consistency, celebrating small victories along the way.

The Science Behind Protein and Fat Loss

The role of protein in your transformation journey cannot be overstated. According to the Cleveland Clinic, "athletes and heavy exercisers should consume 1 to 1.5 grams of protein per pound of their goal weight." This becomes especially important when you're cutting calories. The Mayo Clinic explains why protein is so effective: it "decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction." For best results, WebMD recommends "aiming for 25 to 30 grams of protein in each meal" to maintain muscle mass while losing fat.

Time Your Meals for Maximum Results

Timing isn't just about when you exercise—it's about when you eat too. Research from the National Institutes of Health shows that "consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

This is particularly important in the evening, as they note that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues." The Mayo Clinic specifically recommends "consuming at least 30 grams of protein at breakfast" to enhance feelings of fullness and aid in weight management.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Set Sustainable Goals for Long-Term Success

While Dan's approach emphasizes patience, scientific research backs this up. According to the Mayo Clinic, "a safe and sustainable rate of weight loss is 1 to 2 pounds per week." The National Weight Control Registry offers encouraging statistics: "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key factors for success include regular physical activity, consistent eating patterns, and ongoing self-monitoring—exactly the habits Dan advocates for in his approach. The Harvard Health team adds that high-fiber foods are crucial for success, recommending "25-30 grams of fiber daily" to help control hunger and prevent overeating during your transformation journey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

proteinsustainable weight lossfat losslose weight fastsuccess stories & transformationswalkingweight loss

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Nutrition & Diet

Coach Who Lost 15 Pounds Reveals 3 Simple Fat Loss Truths

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothJan 17, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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 overcomplicating weight loss, stunting your results? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals that fat burning and muscle building don’t have to be complicated. “I wish more women over 50 understood that losing fat and building muscle is as simple as these 3 things,” she says. “There is a lot of noise around what to do and what not to do in mid-life, but these 3 simple things will make a huge difference,” she adds.

Spend Less Time Doing Cardio, and More Time Building Muscle

Her first truth is you need to spend less time doing cardio and more time building muscle. “You don’t have to stop doing cardio, but it’s not helping you build muscle… and neither is yoga or pilates. You have to lift some heavy things. Even if it scares you. The body you want has muscle on it,” she writes.

Building Muscle Will Help You Burn Fat While You Are Doing Nothing

“Perimenopause is a season of rapid muscle loss if you aren’t doing something to maintain and build it. Women with muscle live longer and reduce their risk of heart disease,” she continues. “I’ll say it again and again… muscle is metabolically active. If you want to burn fat lying on the couch, start building some muscle.”

Stop Under Eating

Next, stop under eating. “You can’t keep eating less and less. Your body is smart and will eventually just learn how to use less energy, which is going to make fat loss really hard. Eat enough food for YOUR body. This is going to be specific to YOU, so be careful about anyone who tells you that all women need to eat more than 2,000 calories,” she says.

Under Eating Will Not Serve Your Fat Loss Goals

“Most women in their 50s who have been dieting their whole lives are going to struggle with 2000 calories unless they are very active. But your maintenance calories are almost certainly higher than you think they are. Under eating is not serving your fat loss goals,” she continues.

Don’t Be Afraid of Carbs

Her third tip? Don’t be afraid of carbs.”Not all carbs are created equal, so be smart about the ones you choose. Whole food carbs have the benefit of fiber, which you definitely need, so look for whole grains, fruit, and both starchy and non-starchy veggies. If your goal is to calm cortisol, have more energy, and get your metabolism working the way you want it to, you need some carbs!” she writes. “Obviously not a comprehensive list, and a (strategic) calorie deficit is needed for fat loss.”

Extend Your Time Line

“The bonus piece is always to extend your time line,” she adds at the end of the post. “If you have been chronically dieting or moving your calories all over the place for decades, you need to be willing to give yourself at least a year of consistent action before you even consider a calorie deficit.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

Coach Lost 12 Pounds With 10 Simple Changes

Jamie Sherman Jglass
Copyright Jglass/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight before summer? Start making small changes now, and you can. Jamie Sherman is a weight loss and nutrition coach who lost weight herself, transforming her body and life. In a few new posts, she reveals exactly how she did it. “You could look and feel like a completely different person in 3 months. Start today. Don't wait until it's summer and you realize you still feel uncomfortable in your body. Here's some of the things I’ve done to lose 12lbs and transform my body and life in a few months.”

Eat More Protein

The first change she suggests making is amping up your protein intake. “You should be eating at least .8g for your body weight in protein. This will help you stay full and satisfied throughout the day,” she writes.

Lift Weights

Her next suggestion is weightlifting. “I promise you won't get bulky from lifting. Strength Training has SO many benefits and one of them is help you lose fat and build muscle to create a lean, strong look. It also helps boost your metabolism,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk More

Also, you should walk more. “Increase your average daily steps by 2k,” advises Sherman. “If you're current average is 5,000steps/day, try to add a little more every day. Go take that walk after dinner, park your car further at the store, or just get up and walk around at the office. That adds up to 14,000 more steps/week which can make a huge different for fat loss.”

Sleep

Make sure to sleep to allow your body the time it needs to regenerate and recharge. “Aim to get at least 7 hours if you can!” writes Sherman.

Track Your Food

“Track your food,” she continues. “Not forever but so you can know what you're consuming if you're trying to lose fat.”

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

Eat More Nutrients

In another post she added some more habits that helped her lose weight. “I’m now eating A LOT more. I was lacking nutrients and under-eating before. I’m a busy mom of 2 and I found myself skipping meals and just grabbing food when I was starving,” she writes.

Don’t Skip Breakfast

Don’t skip your morning meal. “I eat breakfast every single day. I used to fast until noon sometimes because I didn’t really think about food in the morning. Now I make sure to eat a big breakfast which gives me energy throughout the day and helps kickstart my metabolism,” she says.

Balance Macros

Balancing macros is key. “I went from trying to avoid carbs to now having the right amount of carbs, fat, and protein throughout the day. I eat a lot of carbs now and I’ve never felt better,” she writes.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Structure Your Workouts

You should also structure your workouts instead of winging it. “I shifted from taking a lot of random cardio classes to structured strength training,” shes ays.

Shift Your Mindset

And, her two last recommendations? “I shifted my identity and mindset through the process,” she says. “I went from thinking I knew what my body needed to lose weight (eating healthy and consistent work outs) to actually learning exactly what I needed for fat loss to achieve my specific goals.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

13 Tips That Took This Coach From 30% to 10% Body Fat

Dan_Jump_Rope_Dudes17
Copyright Jump Rope Dudes/YouTube
Christopher Roback
By Christopher RobackDec 05, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Ever look in the mirror and wonder how you got here? You're active, maybe even a former athlete, but somehow that belly just won't budge. You're not alone. Dan from Jump Rope Dudes knows exactly how you feel—he was there too, 70 pounds heavier, before discovering the power of consistent, intentional fitness. Now, with 1.3M YouTube subscribers watching his journey, he's helping others transform their lives through simple, effective workout strategies. Ready to learn the secrets to sustainable fat loss? Let's break down exactly what you need to know.

Set Realistic Time Expectations

"Going from 30% to 10% body fat is definitely doable within nine to 12 months," Dan explains in his post. He emphasizes that while some younger individuals might achieve results in six months, anything faster isn't healthy or sustainable. "Give yourself about a year to do this and be patient and just know this is not going to happen overnight," he advises. The key is understanding that transformation takes time, but it doesn't need to take forever.

Start Tracking Your Food

"This is the most important thing. If you don't do this step, you're not going to go from 30% to 10% and you're just going to have a tough time losing weight," Dan states firmly. He recommends using a nutrition calculator to determine your daily caloric needs and tracking everything with MyFitnessPal. "Don't worry so much about eating the perfect diet right away," he adds, "but start tracking your food and try to stay within this calorie range."

Monitor Your Progress Weekly

Consistency in tracking is crucial. "Start taking pictures of yourself in the mirror once a week at the same time," Dan recommends. He suggests choosing a specific day and time, explaining that "our bodies can lose and gain a bunch of weight, there's a lot of factors with water, sunlight, just the way you look in the mirror that could throw that off." Combined with weekly weigh-ins, this helps you make informed adjustments to your plan.

Master Your Maintenance Numbers

Understanding your personal calorie thresholds is vital. Dan shares his experience: "I've noticed through 10 years of just paying attention to my calories, if I eat in a range of 2,800 to like 3000 calories per day, I'm pretty much going to stay exactly the same." He explains that finding your maintenance, deficit, and surplus numbers helps you make strategic decisions about your nutrition.

Prioritize Resistance Training

"You must start doing resistance training," Dan insists, whether through bodyweight exercises or weightlifting. He explains that this not only improves aesthetics but also increases your metabolic rate: "The more muscle you add, the more calories that muscle requires in order to maintain itself. So essentially, you can start to eat more while still staying lean."

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Embrace Daily Movement

Beyond structured workouts, Dan emphasizes the importance of regular movement: "Just walk. It burns extra calories. You don't even have to think about it." He explains that relying solely on short workout sessions isn't enough: "If you're just solely relying on your 30, 45-minute workout to create a calorie deficit, it's going to be a lot harder."

Add High-Intensity Jump Rope

Dan advocates for jump rope training, particularly using heavy ropes in a high-intensity interval format. "When you see a sprinter's physique, which they're doing all out, getting their heart rate up and then stopping and then all out, getting their heart rate up and stopping, their physiques are amazing, they're muscular, they're lean," he observes, contrasting this with the typically leaner build of long-distance runners.

Minimize Alcohol Consumption

"Stop getting wasted. Just simple as that," Dan states bluntly. He explains that alcohol not only adds empty calories but also leads to poor food choices: "When you get drunk, you tend to make bad food decisions or you just start to get a little bit like, you know what? Eating a whole pizza doesn't sound that bad." For optimal results, he recommends either eliminating alcohol or significantly reducing consumption.

Focus on Whole Foods

"Stop eating processed foods, just stop it," Dan emphasizes. He particularly warns against carbohydrate-rich processed foods that can trigger cravings. Instead, he recommends focusing on "real food, fruits, meats, fish nuts, eggs, veggies as well, and green juice." This approach helps make fat loss more manageable and sustainable.

RELATED: 30 Days of 30g Protein Meals From a Top Dietitian

Develop a Winner's Mindset

" Weight loss is a little bit physical, but it's mostly mental," Dan shares. He encourages readers to stop viewing the process as a series of sacrifices: "If you continually tell yourself that if you get to 10% body fat, that's going to involve cutting out a bunch of things, your life's going to suck... your motivation to lose that body fat is not going to be there." Instead, focus on patience and consistency, celebrating small victories along the way.

The Science Behind Protein and Fat Loss

The role of protein in your transformation journey cannot be overstated. According to the Cleveland Clinic, "athletes and heavy exercisers should consume 1 to 1.5 grams of protein per pound of their goal weight." This becomes especially important when you're cutting calories. The Mayo Clinic explains why protein is so effective: it "decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction." For best results, WebMD recommends "aiming for 25 to 30 grams of protein in each meal" to maintain muscle mass while losing fat.

Time Your Meals for Maximum Results

Timing isn't just about when you exercise—it's about when you eat too. Research from the National Institutes of Health shows that "consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

This is particularly important in the evening, as they note that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues." The Mayo Clinic specifically recommends "consuming at least 30 grams of protein at breakfast" to enhance feelings of fullness and aid in weight management.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Set Sustainable Goals for Long-Term Success

While Dan's approach emphasizes patience, scientific research backs this up. According to the Mayo Clinic, "a safe and sustainable rate of weight loss is 1 to 2 pounds per week." The National Weight Control Registry offers encouraging statistics: "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key factors for success include regular physical activity, consistent eating patterns, and ongoing self-monitoring—exactly the habits Dan advocates for in his approach. The Harvard Health team adds that high-fiber foods are crucial for success, recommending "25-30 grams of fiber daily" to help control hunger and prevent overeating during your transformation journey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Coach Got "Lean" at 40 by Making 4 Changes

keith ozment fit coaching
​Watch Sauces and Condiments
Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothMar 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you trying to lean out? It might be time to make some changes to your routine. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post, he reveals that he had to make some tweaks to his routine to shave off the pounds. “These 4 changes got me the leanest ever at 40,” he says in the post.

After He Turned 40 He Had to Make Some Changes

“I’ve been working out consistently for over 20 years. I would always get strong and put on size but struggled to get super lean. I wanted to bring in my 40th birthday by reaching the goal of being leaner than I’ve ever been. I made these 4 Changes,” he writes.

1. Patience:

“In the past, I’d start my summer cut in March, rush the process, and burn out before summer even arrived. This year, I started in January and ditched the deadlines. Instead, I focused on making sustainable lifestyle changes. By not rushing, I achieved better results without feeling drained,” he said.

2. Daily Steps

“Walking is underrated!” he says. In January, I struggled to hit 8,000-10,000 steps. Now, I average 12,000-14,000 daily by getting creative.” He takes 10-minute walks throughout the day and a 30-minute walk after dinner. “I even recommend a walking pad if outdoor walks aren’t realistic,” he says. “BONUS: My clients who prioritize daily steps see the best progress. Every 10 minutes = ~1,000 steps.”

3. Zero Restriction

He also advises against restriction. “Instead of ‘getting it all out of my system’ with a cheat meal, I now enjoy foods I love every day,” he says.

  • Greek yogurt cereal bowls (w/ chocolate chips)
  • Weekends = burgers, fries, or protein pancakes at @ihop

“This approach feels sustainable and keeps cravings in check. But I stay mindful of total calories and always hit my protein + fiber goals,” he says.

However Calories Matter

“It’s not all about calories, but let’s be honest—it kinda is when it comes to fat loss,” he continues. “Once I got real with myself about tracking everything (yes, even those sneaky bites while cooking), the fat loss results spoke for themselves. It’s about creating balance with total calories and consuming nutrient dense foods. 80/20 rule! Gotta hit that protein goal also! Every day!”

4. Sleep & Recovery

Sleep and recovery is a “game-changer!” he says. “Consistent sleep/wake times = better rest. Blue light blocker glasses before bed. Active rest days (1-hour walks instead of weightlifting),” he says.

Also, Start Your Day with 40 Grams of Protein

In another post, he reveals his 40-30-20 method. First, the 40. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. 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.

Walk for 30 Minutes

Next up, the 30. “Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he 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.

Lift Weights for 20 Minutes

And finally, the 20. “Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. 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, and sharpen your thinking skills. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Coach Lost 95 Pounds by Taking These 6 Steps

Andrea Michelle andimichellefit
Copyright andimichellefit/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you trying to lose weight but aren’t sure what to do? It may be as simple as implementing a few healthy habits into your routine, says one expert. Andrea Michelle is an online coach and certified personal trainer who helps “women love their bodies and get strong AF,” she writes in her Instagram bio. In a new post, she reveals what she did to lose 95 pounds. “I went from 240 lbs to 145 lbs naturally, & if I was someone who wanted to do the same in 2025, here’s what I’d do,” she captioned the post. “Steps to kickstart your weight loss journey.”

Step One: Eat in a Calorie Deficit

The first thing to do, is eat in a calorie deficit. “Calculate your TDEE (there are lots of online calculators) and ensure you are consistently eating below your maintenance requirements. This can be as little as 100- 200 calories below maintenance, as long as you are consistent you will lose fat,” she writes.

Step Two: Don’t Eliminate Foood Groups You Like

Next, don’t eliminate any food groups or foods you enjoy. “Work these foods into your meal plan, prioritize variety and plan for treats. All foods fit! If you enjoy the foods you are eating it will be much easier to stick to your deficit,” she suggests.

Step Three: Prioritize Protein

The third step is prioritizing protein. “Protein is so important while losing weight for a number of reasons. Firstly it increases satiety, keeping you fuller for longer. Secondly it boosts metabolism, it takes more energy for your body to break down protein than it does carbs or fat. Thirdly it preserves and builds muscle mass. During weight loss eating adequate protein helps your body preserve lean muscle mass, this means more of the weight you lose is fat,” she writes.

What Science Says About Protein

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.

Step Four: Have a Step Goal

Next, have a step goal. “I did no formal cardio while losing weight. Instead, I focused on increasing my NEAT (non-exercise activity thermogenesis) and had a goal of hitting at least 10 thousand steps per day. If this is a big jump for you start by increasing your steps slowly over time. Pick a step goal that is challenging but realistic,” she writes.

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

How Many Steps?

How many steps should you walk? According to a 2018 study in Obesity, walking 10,000 steps a day is linked to 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.

Step Five: Lift Weights

“Focus on strength training regularly with progressive overload,” is step five. “Strength training is so important while losing weight because we don’t want to burn our muscle, we want to burn fat! If you strength train while in a calorie deficit you will lose less muscle than someone who isn’t exercising or only doing cardio,” she writes.

Science Supports Strength Training for Weight Loss

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.

Step Six: Be Patient

And the last step? Be patient. “Remember progress takes time. Short term fixes = short term results. Be patient with yourself and celebrate all the small wins along the way!” she writes.

See Her Before-and-After

In another recent post, Andi shared her amazing before-and-after photos. “Transformation photos will show you what I lost, but they don’t show you everything I’ve gained in the process- strength, confidence, determination, self love, discipline,” she wrote. “Photo on the left is from Oct. 2023. Photo on the right is from Sept. 2024.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Morning Drinks to Boost Metabolism

amaka shred_with_amaka
Copyright shred_with_amaka/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Do you want to get your day started on a fat-burning note? Amaka of Shred with Amaka is a certified nutritionist who helps men and women lose weight and stay fit. In a new pos, she shares a few recommendations of drinks that will help you start the day on a fat-burning note. “5 morning drinks that boost your metabolism for faster weight loss,” she captioned the post. “It’s very important to take them upon waking up before breakfast.”

Chia Seed Water

Chia,SeedsShutterstock

Her first drink is chia seeds and water. “Aids digestion for better results in your weight loss journey,” she says. The ingredients are just one tablespoon of chia seeds and a cup of warm water. Pour chia seeds into a cup of warm water, “allow for some minutes to soak, then drink,” she says.

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

Lemon Slices and Cayenne Pepper in Warm Water

Woman squeezes lemon juice into a glass.Shutterstock

Her next go-to drink? Lemon slices and cayenne pepper in warm water. “This powerful combo detoxifies and aids in digestion and helps to boost metabolism, ensuring you lose weight,” she says. Take one medium-sized lemon and juice it. Add a pinch of cayenne pepper and warm water. “Pour your squeezed lemon juice into your cup of warm-hot water, add your cayenne pepper and stir, allow for 3 minutes, then drink,” she says.

Ginger Shot

Ginger root and ginger powder in the bowlShutterstock

Take a shot of ginger in the morning, “AKA “Fat Burner,” she says. “Reduces bloating, aids digestion and speeds up metabolism for faster weightloss results.” Take a big piece of ginger, a “thumb size” of turmeric, 1/2 teaspoon of black pepper, 1/2 medium-sized lemon juice, and one tablespoon of honey. “Blend your ginger, turmeric, black pepper, and lemon juice,” she says. “Pour into your cup, add your honey, stir, and keep in the fridge overnight. Drink upon waking up in the morning.”

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

Apple Cider Vinegar and Warm Water

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

Apple cider vinegar and warm water is another drink you don’t want to skip. “Also know for its fat burning properties, it controls blood sugar levels; thereby helping to reduce cravings, which prevents overeating and weight gain,” she says. All you need is 2 tablespoons of ACV and a cup of warm water. “Pour two tablespoons of ACV into your cup of warm water, stir, and drink.”

Green Tea and Lemon Slices

A,Glass,Cup,Of,Fresh,Green,Herbal,Tea,With,Lemon,Shutterstock

Craving something hot? Her last drink is green tea and lemon slices. “The combination of both helps to stimulate fat burning, digestion, and detoxification; which helps you see better results in your weightloss journey,” she says. All you need is one teabag of pure green tea, lemon slices and a cup of hot water. “Pour your hot water into your cup, add your green tea and lemon slices, allow to cool down, and drink warm,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Reasons You Shouldn’t Work Out on an Empty Stomach

Adresha Das adreshadas.fit
Copyright adreshadas.fit/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

There is a lot of chatter about fasted workouts – exercising on an empty stomach. But should you do it? According to one expert, the answer is no. Adresha Das is a fat loss and strength coach who helps women lose weight and get stronger. In a new social media post, she discusses fasted workouts. “Here are 5 things that will leave you in shock,” she says, “and make you rethink about your empty stomach workout routine .”

You Might Burn Fewer Calories

The first shocking thing? “You might burn fewer calories,” she says. “Even though working out on an empty stomach sounds like it would help you burn fat, studies show that without proper food, you actually burn fewer calories. Your body isn’t working as well, meaning you’re not getting the full benefits of your workout.”

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

Your Endurance May Be Worse

“You may have worse endurance,” she says. “Ever tried running or doing cardio without eating first? Your energy might run out quicker because your body doesn’t have carbs to use. You’ll feel tired faster, and your performance will suffer. This isn’t ideal for long workouts or intense cardio.”

It Can Mess with Your Blood Sugar Levels

“It can mess with your blood sugar levels,” she continues. “Skipping food before a workout can cause your blood sugar to drop. This might make you feel weak, dizzy, or lightheaded while exercising. It’s not only uncomfortable but can also be dangerous.”

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

It Can Lead to Muscle Breakdown

“It can lead to muscle breakdown,” she continues. “If you don’t eat before working out, your body might start using muscle tissue for energy instead of fat. This is bad because losing muscle slows down your metabolism and makes it harder to tone your body.”

It Can Affect Your Mood and Focus

The last thing? It can affect your mood and focus. “Low blood sugar can make you feel grumpy or distracted while working out. If you haven’t eaten, your body is stressed and trying to keep up, which makes it harder to focus on your workout and stay in the zone,” she says.

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

Bottom Line: Eat Before Working Out

The bottom line? Your workouts will be more effective, and you will lose weight faster if you have something in your stomach before exercising. “So ladies, fuel up before your workouts, and you will have a much better workout session,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Do you want to lose weight fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. 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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