I Lost Over 130 Pounds in 13 Months Through Strength Training

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        I'm a Grandmother Who Lost Over 130 Pounds in 13 Months Through Strength Training
    Georgia Lee reveals how she went from 291 to 155 in just over a year.
By Leah GrothSep 09, 2024
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:
                       

   FACT CHECKED BY
   Christopher Roback

        Georgia Lee
    
By Leah GrothSep 09, 2024
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:
                       

   FACT CHECKED BY
   Christopher Roback
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Do you have a lot of weight you want to lose but aren’t sure how to get started? According to one weight loss warrior, all it takes is lifting one weight at a time. Georgia Lee, 53, of Bennet, Nebraska, was on the verge of becoming a grandmother when she finally embarked on her weight loss journey, losing 135 pounds in just 13 months. In a new interview with Body Network, she explains exactly how she did it.
Georgia Spent Half Her Life Being Obese
Shutterstock
Georgia reveals that she spent a good portion of her life struggling with her weight. “I decided to lose the weight because I had been obese for 25 of my 52 years of life, and I really felt like I had a lot of life I hadn’t lived yet,” she says. “How was I going to be able to do that at 300 pounds? With her next stage, as a grandmother, quickly approaching, she needed to recalibrate her approach. “I want to be able to keep up with the kiddos,” she says.
She Felt Physically Sick
Shutterstock
Overeating was a big issue for Georgia. “I physically felt sick so many times because I had eaten too much that day or the terrible heartburn I would have at night from eating before bed. I even slept in my recliner for five years because I had sleep apnea and I needed to sleep at an incline because I refused to use a CPAP machine. Everything was hard, even daily things like taking a shower or cleaning the house,” she says.
She Realized She Was the Only One Who Could Change It
Shutterstock
“I was also extremely depressed and felt like I was just waiting to die. My weight was going up and up, and I was almost 300 pounds. It’s all I could think about,” she says. “I am a perfectionist, which also causes me to procrastinate because I know I have to put in 150% when I do something, so it’s going to be hard, so I put things off, but I knew I was the only one that could change it and I had to start somewhere.”
She Now Weighs Between 155 and 159
Shutterstock
Her highest recorded weight was 291 at the doctor's office. “After months at Body Fit Training in Lincoln, NE, my current weight is 155-159,” she says.
She Does a Lot of Strength Training
Shutterstock
According to Georgia, her legs and glutes have shown the most improvement. Her top exercises? Hip Thrusters are one. “I feel very strongly about doing them,” she says. She also likes box jumps. “I couldn’t do them when I started BFT. I also like the trap bar deadlift.”
She Also Runs
Shutterstock
She also discovered running. “I never liked it, but now that I can do it, I find it rewarding,” she says. “I am running 4.5 miles in 40 minutes and getting ready for an 80-mile relay with some gym members.”
Here Is What She Eats in a Day
Shutterstock
Her typical daily diet? “For breakfast, I will eat one-half cup cottage cheese and peaches, then after the gym, I will have a protein smoothie with banana, strawberries, blueberries, and pineapple with 30 grams of protein. For lunch, I will do an open-face sandwich with some cucumber or carrots. Supper is a protein like pork loin or chicken, or steak and a vegetable like asparagus or broccoli. And some days I will end with a small protein smoothie just to get a little more protein for the day,” she says.
She Stays Away From Fried and Fast Food
Shutterstock
She also removed some stuff from her diet. “I was eating fast food at least once a day, sometimes twice a day, and now it’s very rare if I eat it at all. I also try to stay away from fried foods. I made a mistake at first and tried to cut out carbs, but I got too tired and realized I needed them. I eat the cake on birthdays, and I splurge on special occasions. I also quit drinking coffee. I drank a pot a day with creamer, and I didn’t want the extra calories, so I quit drinking it, and I just splurge on a froufrou coffee once in a while now,” Georgia says.
And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
She Takes Supplements
Shutterstock
Georgia also takes a few supplements to ensure she is getting the nutrients she needs. “The only supplements I take are a multivitamin, Vitamin D, Vitamin B12, and unflavored protein powder (30g/day),” she says.
She Faces Setbacks But Works Harder
Shutterstock
She does admit to experiencing some physical discomfort at 53. “I have a lot of aches and pains. I listen to my doctor and the trainers and work through or around issues when they come up,” she says. When she feels badly, she remembers how far she has come, “and then I work harder.”
It Takes Times
Shutterstock
Her most significant achievement is her 135-pound weight loss, but she reminds everyone that it takes time. “Give yourself grace and be patient. It takes time. Don’t believe everything you read, do your research, and don’t overthink it,” she says.
RELATED: Expert Tips to Get Fit After 50: Muscle Building for Older Adults
Never Give Up
Georgia Lee
Her final advice? Never give up. “There will be some very hard days, even weeks, but don’t give up! Little by little, it will happen,” she says. Also, “find a gym or workout you enjoy with fun people like I did at BFT Lincoln.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
sustainable weight lossworkout routinescarbsweight lossozempicproteinsupplements

        
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Fitness & Workouts
        I'm a Grandmother Who Lost Over 130 Pounds in 13 Months Through Strength Training
    

        Georgia Lee
    
By Leah GrothSep 09, 2024
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:
                       

   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 have a lot of weight you want to lose but aren’t sure how to get started? According to one weight loss warrior, all it takes is lifting one weight at a time. Georgia Lee, 53, of Bennet, Nebraska, was on the verge of becoming a grandmother when she finally embarked on her weight loss journey, losing 135 pounds in just 13 months. In a new interview with Body Network, she explains exactly how she did it.
Georgia Spent Half Her Life Being Obese
Shutterstock
Georgia reveals that she spent a good portion of her life struggling with her weight. “I decided to lose the weight because I had been obese for 25 of my 52 years of life, and I really felt like I had a lot of life I hadn’t lived yet,” she says. “How was I going to be able to do that at 300 pounds? With her next stage, as a grandmother, quickly approaching, she needed to recalibrate her approach. “I want to be able to keep up with the kiddos,” she says.
She Felt Physically Sick
Shutterstock
Overeating was a big issue for Georgia. “I physically felt sick so many times because I had eaten too much that day or the terrible heartburn I would have at night from eating before bed. I even slept in my recliner for five years because I had sleep apnea and I needed to sleep at an incline because I refused to use a CPAP machine. Everything was hard, even daily things like taking a shower or cleaning the house,” she says.
She Realized She Was the Only One Who Could Change It
Shutterstock
“I was also extremely depressed and felt like I was just waiting to die. My weight was going up and up, and I was almost 300 pounds. It’s all I could think about,” she says. “I am a perfectionist, which also causes me to procrastinate because I know I have to put in 150% when I do something, so it’s going to be hard, so I put things off, but I knew I was the only one that could change it and I had to start somewhere.”
She Now Weighs Between 155 and 159
Shutterstock
Her highest recorded weight was 291 at the doctor's office. “After months at Body Fit Training in Lincoln, NE, my current weight is 155-159,” she says.
She Does a Lot of Strength Training
Shutterstock
According to Georgia, her legs and glutes have shown the most improvement. Her top exercises? Hip Thrusters are one. “I feel very strongly about doing them,” she says. She also likes box jumps. “I couldn’t do them when I started BFT. I also like the trap bar deadlift.”
She Also Runs
Shutterstock
She also discovered running. “I never liked it, but now that I can do it, I find it rewarding,” she says. “I am running 4.5 miles in 40 minutes and getting ready for an 80-mile relay with some gym members.”
Here Is What She Eats in a Day
Shutterstock
Her typical daily diet? “For breakfast, I will eat one-half cup cottage cheese and peaches, then after the gym, I will have a protein smoothie with banana, strawberries, blueberries, and pineapple with 30 grams of protein. For lunch, I will do an open-face sandwich with some cucumber or carrots. Supper is a protein like pork loin or chicken, or steak and a vegetable like asparagus or broccoli. And some days I will end with a small protein smoothie just to get a little more protein for the day,” she says.
She Stays Away From Fried and Fast Food
Shutterstock
She also removed some stuff from her diet. “I was eating fast food at least once a day, sometimes twice a day, and now it’s very rare if I eat it at all. I also try to stay away from fried foods. I made a mistake at first and tried to cut out carbs, but I got too tired and realized I needed them. I eat the cake on birthdays, and I splurge on special occasions. I also quit drinking coffee. I drank a pot a day with creamer, and I didn’t want the extra calories, so I quit drinking it, and I just splurge on a froufrou coffee once in a while now,” Georgia says.
And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
She Takes Supplements
Shutterstock
Georgia also takes a few supplements to ensure she is getting the nutrients she needs. “The only supplements I take are a multivitamin, Vitamin D, Vitamin B12, and unflavored protein powder (30g/day),” she says.
She Faces Setbacks But Works Harder
Shutterstock
She does admit to experiencing some physical discomfort at 53. “I have a lot of aches and pains. I listen to my doctor and the trainers and work through or around issues when they come up,” she says. When she feels badly, she remembers how far she has come, “and then I work harder.”
It Takes Times
Shutterstock
Her most significant achievement is her 135-pound weight loss, but she reminds everyone that it takes time. “Give yourself grace and be patient. It takes time. Don’t believe everything you read, do your research, and don’t overthink it,” she says.
RELATED: Expert Tips to Get Fit After 50: Muscle Building for Older Adults
Never Give Up
Georgia Lee
Her final advice? Never give up. “There will be some very hard days, even weeks, but don’t give up! Little by little, it will happen,” she says. Also, “find a gym or workout you enjoy with fun people like I did at BFT Lincoln.” 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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Nutrition & Diet
        I Lost Over 130 Pounds in 13 Months Through Strength Training
    

        Georgia Lee
    
By Leah GrothJul 16, 2024
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:
                       

   FACT CHECKED BY
   Alek Korab
✓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 have a lot of weight you want to lose but aren’t sure how to get started? According to one weight loss warrior, all it takes is lifting one weight at a time. Georgia Lee, 53, of Bennet, Nebraska, was on the verge of becoming a grandmother when she finally embarked on her weight loss journey, losing 135 pounds in just 13 months. In a new interview with Body Network, she explains exactly how she did it.
Georgia Spent Half Her Life Being Obese
Georgia Lee
Georgia reveals that she spent a good portion of her life struggling with her weight. “I decided to lose the weight because I had been obese for 25 of my 52 years of life and I really felt like I had a lot of life I hadn’t lived yet,” she says. “How was I going to be able to do that at 300 pounds? With her next stage, as a grandmother, quickly approaching she needed to recalibrate her approach. “I want to be able to keep up with the kiddos,” she says.
She Felt Physically Sick
Shutterstock
Overeating was a big issue for Georgia. “I physically felt sick so many times because I had eaten too much that day or the terrible heartburn I would have at night from eating before bed. I even slept in my recliner for five years because I had sleep apnea and I needed to sleep at an incline because I refused to use a CPAP machine. Everything was hard, even daily things like taking a shower or cleaning the house,” she says.
She Realized She Was the Only One Who Could Change It
Shutterstock
“I was also extremely depressed and felt like I was just waiting to die. My weight was going up and up and I was almost 300 pounds. It’s all I could think about,” she says. “I am a perfectionist which also causes me to procrastinate because I know I have to put in 150% when I do something so it’s going to be hard so I put things off but I knew I was the only one that could change it and I had to start somewhere.”
She Now Weighs Between 155 and 159
Georgia Lee
Her highest recorded weight was 291 at the doctor's office. “After months at Body Fit Training in Lincoln, NE, my current weight is 155-159,” she says.
She Does a Lot of Strength Training
Shutterstock
According to Georgia, her legs and glutes have shown the most improvement. Her top exercises? Hip Thrusters are one. “I feel very strongly about doing them,” she says. She also likes box jumps. “I couldn’t do them when I started BFT. I also like the trap bar deadlift.”
She Also Runs
Shutterstock
She also discovered running. “I never liked it, but now that I can do it I find it rewarding,” she says. “I am running 4.5 miles in 40 minutes and getting ready for an 80 mile relay with some gym members.”
Here Is What She Eats in a Day
Shutterstock
Her typical daily diet? “For breakfast I will eat one-half cup cottage cheese and peaches then after the gym I will have a protein smoothie with banana, strawberries, blueberries, and pineapple with 30 grams of protein. For lunch I will do an open face sandwich with some cucumber or carrots. Supper is a protein like pork loin or chicken or steak and a vegetable like asparagus or broccoli. And some days I will end with a small protein smoothie just to get a little more protein for the day,” she says.
She Stays Away From Fried and Fast Food
Shutterstock
She also removed some stuff from her diet. “I was eating fast food at least once a day sometimes twice a day and now it’s very rare if I eat it at all. I also try to stay away from fried foods. I made a mistake at first and tried to cut out carbs but I got too tired and realized I needed them. I do eat the cake at birthdays and I do splurge for special occasions. I also quit drinking coffee. I drank a pot a day with creamer  and I didn’t want the extra calories so I quit drinking it and I just splurge on a froufrou coffee once in a while now,” Georgia says.
She Takes Supplements
Shutterstock
Georgia also takes a few supplements to ensure she is getting the nutrients she needs. “The only supplements I take are a multivitamin, Vitamin D, Vitamin B12 and unflavored protein powder (30g/day),” she says.
She Faces Setbacks, But Works Harder
Shutterstock
She doe admit to experiencing some physical discomfort at 53. “I have a lot of aches and pains. I listen to my doctor and the trainers and work through or around issues when they come up,” she says. When she feels badly, she remembers how far she has come, “and then I work harder.”
It Takes Times
Shutterstock
Her biggest achievement is her 135-pound weight loss, but she reminds everyone that it takes time. “Give yourself grace and be patient. It takes time. Don’t believe everything you read, do your research and don’t overthink it,” she says.
Never Give Up
Shutterstock
Her final advice? Never give up. “There will be some very hard days, even weeks, but don’t give up! Little by little it will happen,” she says. Also, “find a gym or workout you enjoy with fun people like I did at BFT Lincoln.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I’m a Mother and These Simple Habits Helped Me Lose 130 Pounds
    
TODAY/YouTube
By Leah GrothSep 09, 2024
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:
                       

   FACT CHECKED BY
   Alek Korab
✓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 and change your life for the better? Minnesota mom Sabrina Osland struggled with her health most of her life. However, going on a family vacation sparked a change, motivating her to adopt a healthy lifestyle by habit stacking, changing her approach to eating, and incorporating exercise into her life. Here is her story.
She Topped the Scales at 266 Pounds
Shutterstock
“I'm Sabrina Osland and I struggled with weight all of my life. In 2014, I got married and focused on my relationship, my job, and my teenage son. Everyone else came first and I put myself on the back railroad and my heaviest, I weighed 266 pounds,” she tells Today in a segment.
Something Happened on Vacation That Sparked Change
Shutterstock
However, she hit “a breaking point when I was made to register as extra weight during a helicopter ride in Alaska with my son,” she says. “I was filled with sham, and for me, it was the last straw. So after my trip, I decided it was time for a change.”
She Started Walking
Shutterstock
She then discussed a few simple changes she made to jump-start her weight loss. “First, I started by carving out 30 minutes of my day to take a walk,” she says.
And, She Switched Up Her Diet
Shutterstock
“Then I switched up my diet,” she says. She replaced her usual pizza dinner with “healthier options” like chicken and a salad, she says.
She Also Joined a Strength Training Group
Shutterstock
She also added other exercises to her routine. “Eventually, I joined a strength training group, and their support has truly made a huge impact on my weight loss journey,” she says.
She Lost Over 100 Pounds in a Little Over a Year
Shutterstock
“In a little more than a year, I've lost more than 100 pounds, and I'm not looking back,” she explains. “It still hasn't resonated quite yet that I'm not that person,” she says about her 130-pound weight loss. “I still will do double takes whenever I'm looking or walking by a mirror. Like, wait, who, who is this person?”
She Focused on Three Pillars
Shutterstock
She explains that she focused on three different pillars. “How I moved my body, water, and what I was putting into my body,” she says.
She Started Eating Off a Salad Plate
Shutterstock
“One of the first simple things that I did was just to start eating off of like a salad plate,” she reveals. “So oftentimes you're trying to control your portion sizes, but then you have this ginormous plate and you feel like you're not satisfied,” she says. “Just starting eating off of a smaller plate naturally helped control my portion size, but then also made me feel full at the same time.”
She Practiced Habit Stacking
Shutterstock
She also practiced habit stacking. “I would focus on one thing that I wanted to do, a behavior I wanted to change, and then focus on that for a week. And then I would continue to build off of that.” For example she would focus on moving her body 30 minutes every day. “Then once I was able to do that for 30 minutes every day, I would add on another new habit, 15 minutes and add on until it becomes a habit.”
She Slowed Down Her Eating
Shutterstock
She also stopped eating super fast. She did this by putting my fork down in between bites. “Like, my food isn't going anywhere, so why am I in a hurry to eat it? So just taking that simple step and putting it down, um, really just helped the whole transformation,” she explained.
She Got Motivation From Her Strength Training Group
Shutterstock/PeopleImages.com - Yuri A
And, she joined a group strength training program. “They've been super incredible in my transformation, not only from an accountability standpoint, but just from a motivation standpoint as well too. We're all in the gym and when you have everyone working together for a common goal, just that environment and that energy that it creates, there's a little competitiveness,” she says, adding that it not only helps motivate but inspires.
Her Son Is Also a “Huge Motivation”
Shutterstock
Her 19-year-old son is “a huge motivation” to her as well. “As I was starting to change my behaviors, I realized that as I was looking back at him, he had incorporated a lot of the bad habits that I had done, whether it was eating straight from the bag,” she says. “And so it was super important for me to be able to set him up for success. And so I wanted to go back and change my habits so that I can help him as well and just have him be successful in the future.”
Finally, She Makes Health and Wellness Fun
Shutterstock
She also recommends making health and wellness fun. “If you're not doing something that's fun, you're not gonna stick with it,” she says. She recommends “different activities, whether it's walking 10,000 steps a day or getting in and doing a group fitness class.” Just “different things to really keep yourself motivated and have fun while you're doing it. And enjoy the time with your family as well,” she says.
Aim for 10,000 Steps a Day
Shutterstock
How much should you walk to lose weight? A 2018 study published in the journal Obesity found a link between 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.
Strength Training Has Lots of Scientific Backing
There is a lot of science backing up 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.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I'm a 64-Year-Old Grandmother Who Dropped 80 Pounds With This Surprising Low-Impact Workout
    

        Kathy Giegrich
    
By Leah GrothSep 04, 2024
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:
                       

   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.
Don’t let age be the excuse for not getting into shape. Sure, it might be easier to lose weight when you are younger, as your metabolism is faster and it’s easier to exercise, but you can shape up later in life, too. Kathy Giegrich, 64, transformed her body and her life over a two-year period, dropping a whopping 80 pounds with the help of exercise and dietary changes. Here is exactly how she did it. 
Pure Barre
Kathy Giegrich
Kathy, from Bridgewater, NJ, maintains that discovering Pure Barre when it opened in her town six years ago was instrumental in her weight loss. “I used to think that I would have to lift heavy weights in order to see any kind of muscle definition....but have learned that repetition with lighter weights can work wonders,” she says. “Since I do have arthritis, I find that the lighter weights help me stay looser.”
Related: Top 5 Clean Carbs for Your Body
Overcoming Health Obstacles
Kathy Giegrich
However, in the first year, she had some health issues and couldn't do a lot of the exercises, even with modifications. “I went to my orthopedic doctor and he gave me a cortisone shot, saying that I would probably need surgery within a year. Thanks to the fantastic instructors in my studio, I haven't had the surgery (or any more shots!) in 5 years,” she says. 
Walking
Shutterstock
“I am a fitness addict and do mostly the Classic and Align formats, with some Empower and Define. I am also a walker and like to sample things to try them out,” she says. 
Healthy, Protein-Packed Diet
Shutterstock
As for diet, she starts her day off with a protein bar “to put something into my stomach before I head out to barre class, then lunch is a yogurt parfait,” she says. “If I get hungry, I usually reach for a protein bar or a handful of nuts, and dinner is typically chicken or fish with vegetables or salad on the side. I try my best to avoid bread and sweets, but do allow myself a cheat day (and pizza usually finds me that day!).” While she hasn’t eliminated anything, she seriously cut back on carbs, sweets, and alcohol.
Aim for Strength
Shutterstock
“I am 6' tall and have a large frame, so I am not huge on jumping on the scale anymore. I look to see how I feel and how my clothes fit... staying my current size and feeling strong is continued progress! I am so happy that I feel strong! The day I saw my biceps was a day of celebration,” she tells us. “And my best advice to anyone who is embarking on this journey is to be good to yourself and give yourself some grace.”
Strive for Progress, Not Perfection
Kathy Giegrich
 "Strive for progress, not perfection” is one of her favorite sayings. “Be kind to yourself....the journey to better fitness (physical and emotional) is not a quick fix. Do your best and don't be afraid to ask for help...and don't worry about other people in the class...they are busy working on themselves and they aren't watching you,” she says. 
Related: I Lost 100 Pounds Eating Delicious Snacks Like These
Reward Yourself
Shutterstock
“It may be trivial, but rewarding yourself is always motivating,” says Kathy. “It may be something small (like a sweet treat) or something bigger for a milestone (like a massage)!” Remember that transformation doesn’t happen overnight. Keep motivating yourself, but don’t get discouraged if it takes time to achieve results. And if you enjoyed this article don't miss 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach.
Nutrition & Diet
        I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes
    
kikivirk/TikTok
By Leah GrothJun 16, 2024
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:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success. 
She Says Doing High Intensity Workouts Were a “Huge Mistake”@kikivirkThe plan that helped me shed 60lbs 💪🏽  #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout
“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video. 
After 45 Days She Hadn’t Lost Weightkikivirk/TikTok
After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says. 
Related: 5 Pilates Exercises for a Flat Stomach in 14 Days
She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”Shutterstock
In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued. 
Her Fat Began to “Melt Off” When She Started Strength TrainingShutterstock
“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.
Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT WorkoutShutterstock
Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week. 
Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert
An Expert Weighs Inhitfitnesstraining/Instagram
“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”
💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts. 
Nutrition & Diet
        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

        ​Stock Up on Groceries
    

        Shutterstock
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

            
                3 Eggs Don’t Offer Enough Protein
            
            
        9 High-Protein Foods That Beat Eggs for Weight LossShutterstock“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

            
                You Need to Be in a Calorie Deficit While Consuming Enough Protein
            
            
        
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A post shared by Jarrah Martin (@jarrahmartinfitness)
“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues. 

            
                10 Foods with More Protein and Fewer Calories Than 3 Eggs
            
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

            
                You Can Keep Eating Eggs Too
            
            
        Eat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

            
                The Bottom Line
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic
    

        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    

        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes. 

            
                Ozempic Turns Down Your Appetite
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

            
                Here Is What These Foods Do
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
They slow down how fast food leaves your stomach (you stay full longer)
They help regulate blood sugar after meals
They reduce cravings by acting on hunger centers in your brain
They improve insulin sensitivity
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                1. Avocados
ShutterstockAvocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

            
                2. Potatoes
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

            
                3. Chia Seeds
            
            
        ShutterstockChia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes. 

            
                4. Eggs
            
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                5. Oats
ShutterstockOats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

            
                6. Greek Yogurt
            
            
        ​Plain Greek YogurtShutterstockShe is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

            
                7. Leafy Greens
            
            
        ​SpinachShutterstockLeafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

            
                8. Meat
            
            
        ​Stick to Certain ProteinsShutterstockMeat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

            
                9. Salmon
            
            
        ShutterstockUp next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                10. Berries
            
            
        ​BerriesShutterstockLast on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Fitness & Workouts
        I Am a Trainer and Swear by These 7 Core Exercises
    

        Copyright mramericajasonkozma/Instagram
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

            
                Hanging Leg Raises
            
            
        ShutterstockWhy trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.
Trainer Tip: Avoid using momentum; go slow for max burn.

            
                Planks (and Variations)
            
            
        ShutterstockWhy trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.
How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.
Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

            
                Weighted Sit-Ups
            
            
        Shutterstock
Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).
How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.
Trainer Tip: Keep your lower back from arching as you sit up.

            
                Weighted Crunches
            
            
        Shutterstock
Why trainers love it: A focused, compact move that brings serious burn to the upper abs.
How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.
Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

            
                Russian Twists (Weighted or Bodyweight)
            
            
        ​Target Side Core MusclesShutterstockWhy trainers love it: Excellent for building oblique strength and rotational power.
How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.
Trainer Tip: Keep your chest lifted and back straight to avoid strain.

            
                Dead Bug
            
            
        ​ 7. The Modified BeetleShutterstockWhy trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.
How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.
Trainer Tip: Press your lower back into the floor the entire time.

            
                Ab Wheel Rollouts
            
            
        Shutterstock
Why trainers love it: One of the most challenging and effective moves for building total core strength and control.
How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.
Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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