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
        She Lost 70 Lbs: 5 Things She Wishes She Knew
    

        I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
    

        Copyright nikkigets_fit/Instagram
    
By Christopher RobackApr 01, 2025
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.
Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

            
                The Right Motivation Makes All the Difference
            
            
        Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Health Benefits Show Up Quickly
            
            
        
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A post shared by Nikki (@nikkigets_fit)
The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

            
                Feeling Good Trumps Looking Good
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

            
                Body Image Issues Can Actually Increase
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                The Mental Game Gets Tougher
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

            
                Don't Be Afraid to Use All Your Resources
            
            
        
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A post shared by Nikki (@nikkigets_fit)
If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

            
                Strategic Indulgence Works Best
            
            
        
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A post shared by Nikki (@nikkigets_fit)
How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Variety Prevents Burnout
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

            
                Try One New Thing Weekly
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

            
                The Scale Doesn't Tell the Whole Story
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Progress Photos Tell a Better Story
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

            
                Embrace Multiple Ways to Measure Success
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

            
                Final Word
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Lose 20 Pounds in 90 Days With Expert Methods
    

        Copyright lifting_with_mateo/Instagram
    
By Leah SuzanneApr 01, 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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes. 

            
                Method 1 
            
            
        
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A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Method 2
            
            
        
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A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

            
                Method 3
            
            
        
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A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Method 4
            
            
        
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A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:
Egg whites
Chicken
Beef
Broccoli.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Bonus Tips
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A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
He also offers some bonus tips
Stop drinking ALCOHOL
No soda, Starbucks etc.
Count your calories precisely for at least 6 days a week.
Sleep 7-8 hours a day for better rest and recovery. 
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        8 Best Costco Foods for Losing Weight Shoppers Just Discovered
    

        Shutterstock
    
By Leah SuzanneApr 01, 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.
Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered. 

            
                Wild Caught Salmon
            
            
        ​Amp Up Your Protein IntakeShutterstockTara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Fairlife Nutrition Plan Chocolate Protein Shake
            
            
        ​Fairlife: The High-Protein Milk Game-ChangerShutterstockI, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

            
                Organic Meat
            
            
        ​Grass-Fed Beef: The Satisfaction SolutionShutterstockCostco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post. 

            
                Kevin’s Natural Foods Cilantro Lime Chicken
            
            
        
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A post shared by Holly Hillyer | Postpartum Weightloss (@holly_hillyer)
Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Yasso Cookies n’ Cream Greek Yogurt Bars
            
            
        
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A post shared by Costco Buys (@costcobuys)
Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein. 

            
                Poppi Prebiotic Soda
            
            
        Shutterstock
There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

            
                Mush Overnight Oats
            
            
        Shutterstock
Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Tru Grill Grilled Chicken Strips
            
            
        ​Greek Chicken BowlShutterstockKeep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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