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Nutrition & Diet
✓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.

15 Amazing Ideas to Start Losing Weight Before Summer

Your future self will thank you.

Ferozan Mast
By Ferozan MastMay 24, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Summer,Beach,Portrait,Of,Happy,Young,Black,Woman,Relaxing,On,Wooden,Deck
Shutterstock
Ferozan Mast
By Ferozan MastMay 24, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Summer is on the horizon and that bathing suit is beckoning—but if you’re not feeling quite ready for it yet, don’t worry. With so much noise and conflicting information in the weight loss sphere, it’s easy to feel overwhelmed with information. Luckily, weight loss is a straightforward process for the most part (note that we didn’t say easy). “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 healthy, scientifically-backed ways to start losing weight before summer, which will not only torch fat but, more importantly, make you feel good.

Start Focusing on Protein

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

Include protein in every meal and snack throughout the day. “Protein can promote weight loss because it increases satiety, making it easier to control your appetite due to feeling full longer,” sports dietitian Brittney Bearden tells Texas Health. “Protein also helps maintain calorie-burning muscle mass, which facilitates the weight you lose to come from fat mass.”

Walking Is Your Best Friend

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

Walking is simple, and you can set your own pace. The more you walk, the more calories you burn throughout the day. Even if you never set foot in a gym, walking and hiking can encourage weight loss and improve your mood. Bonus points if you get to enjoy walking in nature!

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

Don’t Drink Your Calories

Couple staying hydrated after workoutShutterstock

Stick to zero-calorie beverages like water and unsweetened coffee and tea. "Empty calories are basically calories that don't have any added nutritional value, like the vitamins and minerals that we need for our body to function and grow," dietitian Amber Bonsall tells the Mayo Clinic. "Empty calories can be found in things like your candies and sodas, so those things don't really add much to our life.”

Go To Bed

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

Try going to bed at the same time every night and getting at least 7 hours of good-quality sleep. Several studies have linked sleep deprivation to weight gain. You’re also less likely to be active if you’re exhausted from not getting enough rest.

Limit Added Sugars

Different sugar on dark tableShutterstock

Too much sugar has a negative impact on your health and weight loss efforts, so it’s best to avoid added sugars for the most part. “Overall, the problem with too much sugar is that it tends to mean your diet will be high in calories (energy) and this can lead to putting on weight,” Senior Dietitian Victoria Taylor tells the British Heart Foundation. “Excess weight increases the chances of developing type 2 diabetes and heart and circulatory diseases. Not all foods containing sugars are the same. Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber.”

Limit Alcohol

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

Save the alcohol for when you’ve reached your goals and want to celebrate (mindfully, of course). Drinking too much while trying to lose weight can undermine your efforts in several different ways, not least that it’s empty calories. A lot of people are tempted to snack more after drinking.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Work Out a Calorie Deficit

Woman,Calorie,Counter,Application,On,Her,Smartphone,count,counting,kcal,food, dietShutterstock

Are you eating too much, or even enough? Use a calorie counter (like this one from the Mayo Clinic) to figure out what your deficit should be and stick to it. Having an idea of your calorie intake is important, as you must burn off more than you take in for weight loss to work.

Set Realistic Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Don’t try to undo years of behaviors overnight—set realistic goals. This way there is less risk of injury when it comes to your fitness routine, and you’re more likely to stick to the program. Start slow and steady and build your way up.

Tell Your Friends

Silhouettes of four young hikers with backpacks are walking in mountains at sunset timeShutterstock

Telling friends and family about your efforts should hopefully give you some extra support and encouragement when needed. Turn your friend meetups into hiking dates or simply just going for a walk. Not only will you have fun but it will make the whole weight loss process easier.

Reward your Efforts

Young,Woman,Enjoying,Her,Vacation,At,The,Sea,-woman,WalkingShutterstock

There’s nothing like a little motivation to keep you on the right path. Maybe promise yourself an extra fancy bathing suit when you hit your goals, or a nice vacation. New workout clothes or a concert, whatever keeps you going!

Manage Stress

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

Stress and weight gain—especially abdominal fat gain—are unfortunately linked. Stress may be inevitable, but try different ways of managing it. Working out and meditating have both been shown to help with stress.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Nourish Your Body

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

Eat a balanced, healthy diet with plenty of good fats, protein, vegetables, and fruits. The Mediterranean diet is ideal. “The Mediterranean Diet includes many different nutrients that work together to help your body,” says the Cleveland Clinic. “There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.”

Weight Training

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Want to burn fat even while you’re resting? Building muscle is the way. “As your muscle mass increases, so does your metabolism, which is key to burning calories,” according to the University of Maryland Medical System. “Our resting metabolism is based upon our fat-free mass, most of which is muscle.”

Don’t Mindlessly Snack

Hungry man opens the refrigerator at nightShutterstock

Are you eating out of habit or boredom vs actual hunger? Learn the difference. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Skip the Drive-Thru

Woman getting fast food at drive-thruShutterstock

Avoid fast food as much as possible, not just during your weight loss journey but for the sake of your health. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

💪🔥Body Booster: Stick to zero-calorie beverages like water, unsweetened coffee, and tea. "Avoid empty calories in things like candies and sodas.

sustainable weight losslose weight fastwalkingweight lossprotein

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Fitness & Workouts

Lose 20 Pounds by Summer with 5 Simple Steps

Mahtab Ekay fitbymahtab
Woman Who Lost 20 Pounds Shares 8 Ways to Burn Calories Without Exercise
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose 20 pounds in the next few months? Summer is right around the corner, and all it takes is following a few practical but straightforward fat loss steps, claims an expert. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post, she unveils her plan to help transform your body in just a few months. “Here’s exactly what I would do if I wanted to lose 20 pounds before summer 2025,” she writes. “Steal my simple strategies.”

Step One: Find Your Calorie Deficit

Her first step? “Find your calorie deficit,” she says. “A very simple way is to multiply your ideal body weight in pounds by 12. Example for someone whose ideal body weight us 140 => daily calories: 140*12=1,680. Don’t worry too much about this number; at Step 5, we’ll monitor your weight and adjust if needed.”

Step Two: Increase Protein Intake

The next step? “Increase your protein intake to 0.8g per pound of ideal body weight. Here’s how you can increase your protein intake,” she says. “Double down your current protein sources. Let’s say if you are having a chicken, have a larger portion. Add egg whites to your whole eggs. Include a protein source in every meal, like cottage cheese or zero-fat Greek yogurt. Choose leaner meat sources like chicken breast or turkey, or leaner beef. Supplement with protein powder if needed.”

Step Three: Increase Steps

Running Women walking in Country​The Clinical Approach to WalkingShutterstock

Step three? “Increase your daily average steps by adding 1-2k steps every week until you can consistently hit 8-12k steps,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Step Four: Lift Weights

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

The next step i strength training. “Start lifting weights 3-5 days a week with a structured program. This is necessary if you don’t want to just get skinnier but also want to look toned and defined,” she says.

Step Five: Stay Consistent

overweight woman on scale at homeShutterstock

The last step is to “stay consistent and don’t give up,” she says. “Weigh yourself 4-7 times a week, find your average weekly weight, and observe how it’s changing. Adjust your daily calories based on this if needed. Persistence is key to seeing results!”

Amp Up Your Fiber Intake

Young woman holding bowl full of apples in fruit orchard. Apple harvesting. Top view.​ApplesShutterstock

In another post, she offers some more fat-blasting tips, starting with amping up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

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

Hydrate

Drink,Water,Pouring,In,To,Glass,hydrate,h2oShutterstock

Hydration is also essential. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Snack on Low-Calorie, High-Volume Snack

strawberry - Woman smiling with strawberry on wooden floor background, focus on fruit, asian beauty modelShutterstock

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

Top down view of a grilled cheese sandwich with tomato soup, ready for eating.Shutterstock

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

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

Get Enough Sleep

High angle view of woman wearing sleeping eye mask in bed.

Shutterstock

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Amazing Ideas to Start Losing Weight Before Summer

Summer,Beach,Portrait,Of,Happy,Young,Black,Woman,Relaxing,On,Wooden,Deck
Shutterstock
Ferozan Mast
By Ferozan MastMay 24, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Summer is on the horizon and that bathing suit is beckoning—but if you’re not feeling quite ready for it yet, don’t worry. With so much noise and conflicting information in the weight loss sphere, it’s easy to feel overwhelmed with information. Luckily, weight loss is a straightforward process for the most part (note that we didn’t say easy). “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 healthy, scientifically-backed ways to start losing weight before summer, which will not only torch fat but, more importantly, make you feel good.

Start Focusing on Protein

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

Include protein in every meal and snack throughout the day. “Protein can promote weight loss because it increases satiety, making it easier to control your appetite due to feeling full longer,” sports dietitian Brittney Bearden tells Texas Health. “Protein also helps maintain calorie-burning muscle mass, which facilitates the weight you lose to come from fat mass.”

Walking Is Your Best Friend

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

Walking is simple, and you can set your own pace. The more you walk, the more calories you burn throughout the day. Even if you never set foot in a gym, walking and hiking can encourage weight loss and improve your mood. Bonus points if you get to enjoy walking in nature!

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

Don’t Drink Your Calories

Couple staying hydrated after workoutShutterstock

Stick to zero-calorie beverages like water and unsweetened coffee and tea. "Empty calories are basically calories that don't have any added nutritional value, like the vitamins and minerals that we need for our body to function and grow," dietitian Amber Bonsall tells the Mayo Clinic. "Empty calories can be found in things like your candies and sodas, so those things don't really add much to our life.”

Go To Bed

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

Try going to bed at the same time every night and getting at least 7 hours of good-quality sleep. Several studies have linked sleep deprivation to weight gain. You’re also less likely to be active if you’re exhausted from not getting enough rest.

Limit Added Sugars

Different sugar on dark tableShutterstock

Too much sugar has a negative impact on your health and weight loss efforts, so it’s best to avoid added sugars for the most part. “Overall, the problem with too much sugar is that it tends to mean your diet will be high in calories (energy) and this can lead to putting on weight,” Senior Dietitian Victoria Taylor tells the British Heart Foundation. “Excess weight increases the chances of developing type 2 diabetes and heart and circulatory diseases. Not all foods containing sugars are the same. Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber.”

Limit Alcohol

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

Save the alcohol for when you’ve reached your goals and want to celebrate (mindfully, of course). Drinking too much while trying to lose weight can undermine your efforts in several different ways, not least that it’s empty calories. A lot of people are tempted to snack more after drinking.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Work Out a Calorie Deficit

Woman,Calorie,Counter,Application,On,Her,Smartphone,count,counting,kcal,food, dietShutterstock

Are you eating too much, or even enough? Use a calorie counter (like this one from the Mayo Clinic) to figure out what your deficit should be and stick to it. Having an idea of your calorie intake is important, as you must burn off more than you take in for weight loss to work.

Set Realistic Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Don’t try to undo years of behaviors overnight—set realistic goals. This way there is less risk of injury when it comes to your fitness routine, and you’re more likely to stick to the program. Start slow and steady and build your way up.

Tell Your Friends

Silhouettes of four young hikers with backpacks are walking in mountains at sunset timeShutterstock

Telling friends and family about your efforts should hopefully give you some extra support and encouragement when needed. Turn your friend meetups into hiking dates or simply just going for a walk. Not only will you have fun but it will make the whole weight loss process easier.

Reward your Efforts

Young,Woman,Enjoying,Her,Vacation,At,The,Sea,-woman,WalkingShutterstock

There’s nothing like a little motivation to keep you on the right path. Maybe promise yourself an extra fancy bathing suit when you hit your goals, or a nice vacation. New workout clothes or a concert, whatever keeps you going!

Manage Stress

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

Stress and weight gain—especially abdominal fat gain—are unfortunately linked. Stress may be inevitable, but try different ways of managing it. Working out and meditating have both been shown to help with stress.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Nourish Your Body

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

Eat a balanced, healthy diet with plenty of good fats, protein, vegetables, and fruits. The Mediterranean diet is ideal. “The Mediterranean Diet includes many different nutrients that work together to help your body,” says the Cleveland Clinic. “There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.”

Weight Training

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Want to burn fat even while you’re resting? Building muscle is the way. “As your muscle mass increases, so does your metabolism, which is key to burning calories,” according to the University of Maryland Medical System. “Our resting metabolism is based upon our fat-free mass, most of which is muscle.”

Don’t Mindlessly Snack

Hungry man opens the refrigerator at nightShutterstock

Are you eating out of habit or boredom vs actual hunger? Learn the difference. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Skip the Drive-Thru

Woman getting fast food at drive-thruShutterstock

Avoid fast food as much as possible, not just during your weight loss journey but for the sake of your health. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

💪🔥Body Booster: Stick to zero-calorie beverages like water, unsweetened coffee, and tea. "Avoid empty calories in things like candies and sodas.

Nutrition & Diet

6 Easy Ways to Lose 10 Pounds By Summer

Happy fitness success woman winner. Asian girl cheering arms up of joy on summer beach.
Shutterstock
Leah Groth
By Leah GrothMay 31, 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:

Are you looking to lose 10 pounds fast? Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new post, she reveals 6 easy ways to lose 10 pounds by summer. “If you’re wanting to lose some weight for summer (& beyond!), here’s what to do,” she writes in the post. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

She starts out by prefacing that quick fixes won’t work. “There is no magic pill, overnight fix, 6 day challenge that is going to get you where you want to be. So only keep reading if you’re ready to do the damn thing,” she says.

1. Prioritize Protein

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

Her first recommendation is to prioritize protein. “30-35g per meal and at least 10-15g per snack,” she suggests.

“Protein keeps you full, and it burns more calories digesting it than carbs and fat,” explains Body Network’s Resident RDN, Tara Collingwood, co-author of the Flat Belly Cookbook for Dummies. “It is also really important to assist in maintaining muscle mass as you’re trying to lose weight.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

2. Amp Up Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Second, she recommends amping up fiber intake. “Aim for 25g of fiber daily. I’ve been calling this the 4th macro - it’s that important,” says Ferguson.

“Fiber is literally indigestible plant matter, but your body tries to digest it while in your stomach and intestines, which keeps your body busy and feeling full while it’s doing this,” explains Collingwood about how fiber works. “Fiber also helps you poop and is prebiotic, which means the good bacteria in your gut feed on it, which keeps them healthy and happy.”

3. Walk More

Man using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievementShutterstock

Next, Ferguson recommends walking more. “Fire up your metabolism & ⬆️ your NEAT by making your step count a non-negotiable! 8,500-10,000 steps daily,” she says.

“Walking even for a few minutes several times a day can boost metabolism instead of sitting at a desk all day long,” agrees Collingwood. “The more steps you take the more calories you burn. Walking is easy on the joints and is very simple to do!”

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

4. Lift Weights

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Next, Ferguson recommends weight lifting. “4 x week strength training sessions - even 30 mins each - to build muscle,” she writes. “The more muscle we have on our bodies, the more calories we burn even at rest. Win-win.”

“As stated, the more muscle we have, the more calories we burn. Muscle keeps your metabolism higher every minute of the day, even while you are sleeping!” agrees Collingwood. “Muscle also supports your joints, helping to prevent injuries and falls and keeping you mobile and out of the hospital.”

5. Sleep

Pleasant young woman laying in bed and putting eye mask on before going to sleepShutterstock

Next, she suggests getting more sleep. “We need rest and recovery just as much as we need steps & weights. Life is just harder when you’re tired,” Ferguson says.

“Sleep helps to control important hormones that control appetite and fullness as well as reducing stress hormones and repairing the body from exercise to prevent injury,” explains Collingwood. “It also improves energy levels and mood.”

RELATED: 15 Surprising Foods That You Can Eat to Lose Weight

Drink More Water and “Cool It On the Booze”

Glass,Of,Iced,Water,At,RestaurantShutterstock

Hydration is also key, says Ferguson. This isn’t just drinking more water but also cutting out alcohol. “And while you’re at it, cool it on the booze, sis,” she recommends

Collingwood agrees. “Thirst can sometimes feel like hunger, but staying hydrated also helps with every single body process from digestion to circulation to energy,” she says.

“Alcohol is just empty calories that don’t contribute any nutritional value and can, in fact, be detrimental to health for many reasons, including increased cancer risk,” says Collingwood. “ It also decreases inhibitions, and people tend to eat more calories when they are drinking alcohol.”

💪🔥Body Booster: “There’s no winging it when it comes to fat loss. You need a plan. Things like pre-planning your meals, scheduling your walks + workouts, and figuring out how to get to bed on time … all take some thought + strategy. But as you’re building these habits that seem hard at first, soon they’ll be second nature, and the return is 100x 🧨 because you’re setting yourself up for LIFE,” says Ferguson.

Nutrition & Diet

Lose Up to 16 Pounds by Summer With 5 Items

Trish Koeslag liftwithtrish
Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothMar 11, 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 on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

RELATED: This Is Exactly How to Lose Body Fat This Year

Get a Food Scale

The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

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

Stock Up on Meal Prep Containers

“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

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

Get a Journal

Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lose Up to 16 Pounds by Summer by Investing in These 5 Simple Items Recommended by a Perimenopause Expert

Trish Koeslag liftwithtrish
Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothMar 10, 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:

Are you on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

Trish Koeslag liftwithtrish​Eat Whole Foods 90 Percent of the TimeCopyright liftwithtrish/Instagram

“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

Get a Food Scale

Trish Koeslag liftwithtrish​Lift WeightsCopyright liftwithtrish/Instagram

The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

Trish Koeslag liftwithtrish​Get Enough SleepCopyright liftwithtrish/Instagram

In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

Trish Koeslag liftwithtrish​Track Everything You EatCopyright liftwithtrish/Instagram

Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

Stock Up on Meal Prep Containers

Trish Koeslag liftwithtrish​Lift WeightsCopyright liftwithtrish/Instagram

“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

Trish Koeslag liftwithtrish​Get Yourself in a DeficitCopyright liftwithtrish/Instagram

Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

Trish_Koeslag_liftwithtrish11Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 PoundsCopyright liftwithtrish/Instagram

The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

Get a Journal

Trish Koeslag liftwithtrish​HydrateCopyright liftwithtrish/Instagram

Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Viral Workout Trend That Actually Works for Weight Loss

Chris Freytag ChrisFreytag
Copyright chrisfreytag/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Not every workout you see on social media is all it’s hyped up to be. However, there are some you should try. Chris Freytag is a fitness and lifestyle coach and the founder of Get Healthy U, a comprehensive fitness hub. In a new social media post, she reveals a fitness trend that lives up to its hype. “The Viral Workout Trend That Actually WORKS,” she writes in the caption. Here is everything you need to know about it.

The 4-2-1 Method

She goes on to reveal the concept of the 4-2-1 method:

  • 4 days of strength training workouts
  • 2 days of cardio
  • 1 day of mobility/ activity recovery.

It Is Effective for Weight Loss and Building Muscle

“This 4-2-1 training method that took off on Tik-Tok has 4 strength training days, 2 days of cardio, and 1 day of mobility or active recovery each week,” she writes. “This 4-2-1 workout plan can be an effective way to lose weight, maintain muscle mass, and improve your overall fitness.”

She Also Endorses This Walking Hack

In another post, she reveals a walking hack to improve your health. “Here’s a game-changer: Walking for 10 minutes after each meal can be more effective than walking for a full hour at another time of day,” she says. “I am a follower of the @gluecosegoddess (Jessie Inchauspé), who says walking after a meal is a crucial practice to help manage blood sugar levels by preventing large spikes and promoting better glucose absorption into your muscle!”

Walk After Every Meal

“If you can just get up and take some steps: 10 minutes after breakfast, lunch and, dinner,” she continues. “That’s only 30 minutes total—but research shows you’ll see more health benefits than from one continuous 60-minute walk!”

There Are Lots of Benefits of Walking After Meals

She explains that fat loss isn’t the only benefit of walking after you eat. “Besides getting in some steps, post-meal walks help stabilize blood sugar levels, boost digestion, and increase energy and metabolism.

Break Walking Into Smaller Chunks to Make It More “Doable”

“So break it down into smaller chunks and walk around the block; hop on your walking pad; march around your house; just move after every meal,” she concludes. She adds that many people will find that this method makes it more “doable.”

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Coach Reveals 7 Foods She Eats and 7 She Avoids to Lose 49 Pounds at 43

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 12, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggs​EggsShutterstock

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Snuck Fiber Into Her Diet in 10 Ways and Lost 55 Lbs

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Leah Groth
By Leah GrothMar 12, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight while staying full? You may need to amp up your fiber intake. Gillian Ferguson is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some creative ways she increases fiber in her diet. “10 easy ways to sneak fiber into your diet,” she writes in the post.

Why Fiber Is Important

“Want to lose weight + improve your health? Let’s talk about FIBER,” Sine writes, going onto list the benefits of a high-fiber diet:

  • Lowers total cholesterol and LDL-cholesterol (aka “bad” cholesterol).
  • Improves blood sugar control.
  • Keeps you regular.
  • Supports gut health.
  • Supports weight loss + management.
  • Protects against colorectal cancer.

Add Avocado

The first way she adds fiber into her diet is by eating avocado. “One medium-sized avocado has about 10 grams of fiber,” she says. “I know you know how to add avo 👌 so I’ll stop there.”

Sprinkle on Some Seeds

Next, sprinkle on some seeds. “Try incorporating a tablespoon or two of small seeds, like chia, flax, or hemp, into your day. An ounce of chia seeds, for example, provides 10g of fiber,” she writes. “You can blend into your smoothie or sprinkle on a salad.”

Level Up Your Smoothie

You can also “level up” your smoothie. “It’s so easy to fit a big dose of fiber into a smoothie without even trying! After picking your protein, add fruit and veggies (like spinach, kale, or frozen cauliflower rice) and some fiber rich fats like flax seeds, hemp seeds, nut butters, or avocado,” she writes.

Learn to Love Veggies

Learn to love veggies. “Non-starchy vegetables, like leafy greens, broccoli, and cauliflower, provide both fiber and volume for little calories. My favorite way to eat veggies right now is in the air fryer,” she says.

Swap Out Your Pastas

Next, switch up your pastas. “It’s in your best interest to choose whole grain and legume-based (chickpea or lentil) pastas most of the time!” she writes. “One serving of Barilla Whole Grain Penne has 7 grams fiber per serving.”

Amy Up Your Oats

“Oats are a nutritional powerhouse rich in beta-glucan—a soluble fiber that functions as a prebiotic fiber that is effective at lowering total and LDL cholesterol,” says Sine, recommending oatmeal and overnight oats.

Berries

She also says to eat berries. “Just one cup of raspberries contains a whopping 8 grams of fiber! I eat every day in my yogurt!”

Switch Up Your Snacks

Switch up your snacks. “Snack time is a good time to up your fiber intake since fiber can help you feel full,” she says. “Popcorn, fruit w nut butter, sliced veggies w hummus or guac, edamame.”

Choose Plant Proteins

Plant proteins are also high in fiber. “Think: beans, chickpeas, lentils, quinoa (and other ‘ancient’/whole grains),” she says.

Pick a Better Brea

You don’t have to omit bread. Just a “pick a better bread,” says Sine. “If you eat bread or a wrap choose one with fiber!!! The wrap I eat my lunch on has 17g fiber!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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