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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

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.

Leah Groth
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_Lee1
Georgia Lee
Leah Groth
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
Fitness & Workouts

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

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.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

Senior fat woman holding the knee with pain.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

Dark-haired girl covers her face with handsShutterstock

“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

overweight woman on scale at homeShutterstock

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

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

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

,Plus,Size,Women,Jogging,Obesity,overweight,happy,celebrate,run,running,fatShutterstock

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

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.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

French fries in hot fat in a deep fryerShutterstock

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

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

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

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

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

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

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_Lee3Georgia 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

More For You

Fitness & Workouts

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

Georgia_Lee1
Georgia Lee
Leah Groth
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

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.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

Senior fat woman holding the knee with pain.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

Dark-haired girl covers her face with handsShutterstock

“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

overweight woman on scale at homeShutterstock

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

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

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

,Plus,Size,Women,Jogging,Obesity,overweight,happy,celebrate,run,running,fatShutterstock

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

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.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

French fries in hot fat in a deep fryerShutterstock

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

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

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

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

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

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

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_Lee3Georgia 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.

Nutrition & Diet

I Lost Over 130 Pounds in 13 Months Through Strength Training

Georgia_Lee1
Georgia Lee
Leah Groth
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_Lee2Georgia 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

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.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

Senior fat woman holding the knee with pain.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_Lee3Georgia 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

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

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

Woman running outdoors - Young sportive girl jogging at sunset on Brooklyn Bridge, close up on shoesShutterstock

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

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

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

French fries or potato chips with sour cream and ketchupShutterstock

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

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

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

Female runner knee injury and pain.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

Check your body shape with white weight scales, top view.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

Fitness man and woman giving each other a high five after the training session in gym. Fit couple high five after workout in health club.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

Sabrina_Osland1
TODAY/YouTube
Leah Groth
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

Close-up,Of,Person,Standing,On,Digital,Bathroom,Scale,In,CozyShutterstock

“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

Panoramic flight over the mountains. Air transport. Helicopter flight over the epic landscape. Rescue mission in the wilderness.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

Rear view of overweight woman wearing sportswear while jogging on the roadShutterstock

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

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.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

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

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

Female leg is stepping on white scales at homeShutterstock

“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

Young athletic woman drinking water in gym.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

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“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

leg of fat woman being run or jog on belt of treadmill machineShutterstock

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

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

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

Kettlebell, workout and fitness class with a gym coach and people training with cardio and exercise. Portrait of a strong personal trainer and sports friends in a wellness health club with motivationShutterstock/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”

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

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

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

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

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.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_Giegrich1
Kathy Giegrich
Leah Groth
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_Giegrich2Kathy 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_Giegrich3Kathy 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

Girl walking on the field, in a hat and summer dress. Smiling and laughing, beautiful sunset in the forest and in nature. White dress and rye, sloping fields. Happy traveler, lifestyle.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

chef cooking salmon steaks in the kitchenShutterstock

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

Check your body shape with white weight scales, top view.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_Giegrich4Kathy 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

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“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
kikivirk/TikTok
Leah Groth
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.
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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”

@kikivirk

The 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 Weight

kikivirk2kikivirk/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”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

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 Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“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 Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

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 In

Kendra_Gamblehitfitnesstraining/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 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

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

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. 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

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

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

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

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

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

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

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

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

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. 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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