5 Foods I Eat Every Day That Helped Me Keep Off 135-Pound Weight Loss

Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.

Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

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Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

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Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

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“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

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Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

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He Took Progress Pictures

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And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

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Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

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“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

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Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

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Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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And, by Cutting Out Added Sugar

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“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

Are you looking to lose a lot of weight without going to extremes? There are a few simple habits you can incorporate into your routine that are game-changing in terms of weight loss. Weight loss influencer Mike (@jigglymike) has amassed a following for sharing all the tips and tricks that helped him lose 146 pounds. Here are 5 simple changes he made to his diet and eating habits that helped him drop weight and keep it off.

Mike Meal Plans

One tactic that Mike uses to lose weight is meal planning. He regularly shares videos detailing everything he eats in a day and explains that he plans his meals ahead of time – especially when he works 11-hour days.

Here Is Why You Should Consider Meal Planning

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Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

He Eats Lots of Protein

In one video, Mike shares his weekly shopping list, revealing that he bases his meals around protein. “For the protein sources, we have extra lean ground beef and some super extra lean ground Turkey breast.”

Here Is Why Eating Enough Protein Is Important

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There is ample research that 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.

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He Doesn’t Drink His Calories

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Mike just says no to high calorie sodas. In a recent video, Mike reveals that he brings Diet Dr. Pepper to work with him. He also drinks zero calorie water flavor packs with his water and energy drinks to offer a boost of caffeine.

Here Is Why You Should Swap Regular Soda for Diet Soda

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“Diet soda will be calorie-free versus a lot of sugar in regular soda, which means a lot of empty calories that don’t provide any fullness either,” explains Body Network’s Resident RDN, Tara Collingwood, and co-author of the Flat Belly Cookbook for Dummies.

He Supplements with Creatine

Mike also supplements with creatine.” This is the only supplement I currently take because I don't feel like buying any others, but I will take a scoop of this after I'm done eating lunch,” he says.

Here Is Why You Should Consider Creatine

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The Mayo Clinic explains that creatine can help with Strength, muscle size and performance. “Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance. Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition,” they say. It can also help prevent injury. “Oral creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons and nerves.”

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Healthy Condiments for On-the-Go Flavor

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Mike has also revealed in his many videos that he packs healthy condiments. This includes Chipotle Tabasco sauce and Sweet Baby Rays, no sugar added, and sweet and spicy barbecue sauce.

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Smart Condiment Swaps Cut Sneaky Calories

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Most weight loss experts remind that condiments often contain lots of hidden calories. Many people forget to include these when tallying up their daily food intake. Swapping out high calorie condiments for lower sugar, lower calorie options will help you cut hundreds of calories per day.

💪🔥Body Booster: Ditch sugary sodas and opt for zero-calorie alternatives like diet soda, flavored water, or caffeinated drinks. This simple swap can save you hundreds of calories per day and support your weight loss goals.

Do you want to lose weight while eating yummy food? Mayra (LowCarbLove) is a mother and influencer who lost over 100 pounds “naturally through low carb and keto and have been maintaining this weight ever since,” she reveals in her YouTube bio. In one of her viral Shorts videos, she reveals the simple eating plan that helps her maintain her weight loss. “I've lost 135 pounds, and these are the foods I eat to maintain my weight,” she says in the clip.

Coffee

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Mayra enjoys the perks of caffeine. “I usually start my day off with coffee,” she says in the video.

Here Is Why You Should Drink Coffee

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Should you drink coffee every day? The Cleveland Clinic says yes. “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 out.

Breakfast: Egg Scramble with Avocado

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Next up, a hearty breakfast. “Today I made an egg scramble, a la Mexicana with some avocado,” she says about the combo of eggs, veggies, and healthy fats.

Here’s Why Amping Up Protein Is a Great Idea

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Why should you amp up your protein intake? 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.

Snack: Cucumber Boat

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“Fora snack, I made a cucumber boat with turkey, mayo, mustard, onion, avocado, and I dipped it in a chili sauce,” she says. Avocado is packed with healthy fats and fiber. “Avocados are rich in heart-healthy monounsaturated fats, which help lower your LDL, or ‘bad’ cholesterol,” Julia Zumpano, RD, LD, tells Cleveland Clinic. “Low LDL levels reduce your risk of heart disease and stroke.”

Dinner: Ground Beef Tacos

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“And for dinner, I whipped up three tacos made with ground beef, grilled onions, tomato, and cilantro. I made a little dairy-free sour cream and tapatio sauce. Guys, it was such a bomb,” she says.

One Serving of Ground Beef Offers 24 Grams Protein

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According to the USDA, 3 ounces of cooked ground beef (85% lean) contains 218 calories, 13 grams of fat, and a whopping 24 grams protein. Make sure to drain any excess fat or oil from the pan after cooking.

Dessert: Bowl of Berries

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For a sweet treat, she opts for fruit instead of a calorie-rich item. “Dessert was a bowl of berries,’ she says, revealing her bowl.

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Berries Are Rich in Antioxidants

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Berries are a great option for dessert, as they are low in calories and offer lots of health benefits. For one, they are rich in antioxidants, which help fight cell damage. “Antioxidants work everywhere in the body, including the heart,” says Johns Hopkins registered dietitian Kathleen Johnson, M.A., R.D., L.D.N. They’re best consumed in real, whole foods — not supplements — especially colorful fruits and vegetables. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Ana, who uses the TikTok handle, @thecertifiedhypegirl, is a weight loss influencer and coach who lost 80 pounds. Her videos reveal the things that worked for her in terms of weight loss and what didn’t. In one of her viral videos she revealed her best secrets that allowed her to lose weight while enjoying the foods that she loves and living her best life. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

1. Drink a Lot of Water

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“The first thing I want you to do is drink a s**t ton of water,” she suggests. “Now, I'm not just talking a glass, I'm talking a lot of water, like so much water that you're peeing all day long.” She explains that you should weigh yourself, “see how much you weigh” and “drink half of that in ounces of water. A lot of water.” Collingwood agrees that staying hydrated is good for overall health and can assist in weight loss. “Sometimes hunger is disguised as dehydration,” she says. Another perk of H20? “Water is also good for digestion.”

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2. Eat a Lot…Of Veggies

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She also says that “eating a lot,” will help you lose weight. “You need to eat a lot of foods of what you love that are essentially really low in calories. Get out that recipe book. Get onto Google. Do whatever you need to do to find recipes of vegetables that you love. The more vegetables, the more water, the more weight loss.” Collingwood agrees that a full plate of food is very satisfying both physical and psychologically. “Vegetables are the lowest calorie foods and they also contain water and fiber, both of which are filling,” she says. “I think the fiber in the vegetables is more important than the water content. Fiber is undigestible plant matter. You eat it and it gives you volume in your stomach to keep you full and your body stays satiated while it tries to digest it.”

3. You Can Cheat on Occasion

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Cheating is also part of her approach to weight loss. “That's not saying you can't enjoy your occasional pizza or your occasional beer,” she added. Collingwood agrees that balancing your meals is a good idea. “I don’t call it ‘cheating’ but rather balancing the lower calorie foods with some high calorie/empty calorie foods,” she says. “When you are having pizza, beer, alcohol, dessert, etc. it is also a matter of portion control. You can undo 6 days of good in one just meal or day.”

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4. Write Down Everything You Eat

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Ana also suggests writing everything down. “You need to track what is going into your body so that your mind can be aware of what your body is consuming,” she says. “It's not enough to say, ‘Oh, well, I'll remember what I had.’ No, you won't. You got so much to remember during a day. You ain't going to remember everything that you ate, so just get a piece of paper, get a pen, and write it down.” Collingwood thinks that keeping track of what you are eating, and assigning calorie values, is a great idea. “Writing down what you eat (and how much!) is excellent accountability,” she says. “You can also keep track of your mood, energy levels, sleep, activity, and more and see how it might relate to your food choices.”

5. Weigh Yourself Daily

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“The last piece of the puzzle is you're going to want to weigh yourself every single morning,” says Ana. “You want to see what happened yesterday. You want to see if it worked or if it didn't, and make tweaks as the days go on.” While weight fluctuates a couple of pounds day to day, Collingwood does agree with weighing regularly – at least 1 to 2 times per week. “What you did yesterday is not likely to show up on the scale the next day already, but over a few days and weeks you will see the results of your habits,” she says.

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6. She Suggests Trying It For a Week

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“I want you to try that for at least a week and come let me know how you did. And if there's only one thing you can take away from watching this video, if you only remember one thing, it's that more water equals more weight loss. Trust me, I'm not lying,” Ana concludes. Collingwood takes it a step further. “I always encourage people to practice new habits for several weeks before expecting to see major results,” she says.

💪🔥Body Booster: Eating more of the right foods, especially fibrous veggies and lean proteins, and drinking a lot of water will help you feel more full so you will end up eating less.