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I Lost 180 Pounds in 14 Months and These Are My 5 Non-Negotiables That Changed My Life

Discover the key strategies that helped one woman shed half her body weight and keep it off for good.

Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
Carla Piera FitzGerald HalfofCarla
Copyright halfofcarla/Instagram
Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Have you ever felt like you've tried every diet under the sun only to return to where you started? Carla Piera FitzGerald knows that feeling all too well. As a weight loss warrior and educator on her YouTube channel Half of Carla, she's been through the ups and downs of countless diets. But everything changed when she discovered her five non-negotiables for sustainable weight loss. In just 14 months, Carla managed to lose an astounding 180 pounds – over half her original body weight. Here's how she did it, along with expert insights from registered dietitian Annette Snyder.

The Journey Begins

Carla's weight loss journey wasn't just about shedding pounds; it was a complete life transformation. "By showing up for myself, I transformed my entire life, overhauled my mental health, changed careers, changed my entire outlook on life, and lost over half my body weight," she shares in her video.

Her story is one of perseverance and self-discovery. "From as early as I can remember, I battled with my weight. I lived with disordered eating habits from the tender age of 5, wrestling with issues like bulimia, binge eating disorder, food addiction, depression, and anxiety," Carla reveals in her video. Here are her 5 non-negotiables:

1. Daily Walking

For Carla, walking became a cornerstone of her weight loss strategy. "Walking was the only exercise that I did in order to lose weight," she explains in her video. "I walked every single day of my weight loss bar. I think about three or four days because I was sick, genuinely sick every other day."

Annette Snyder, MS, RD, CSOWM, adds: "Regular physical activity, such as daily walking, can significantly boost weight loss efforts. It not only burns calories but also improves overall health and well-being."

2. Calorie Counting

Carla found that calorie counting was crucial for her success. "As part of the Body Sims program, you count calories. There is no sin counting, there are no points, there are no net carbohydrates, or anything else. The important thing that you're counting is your calories, and the calories that you are given are a limit, not a target," she explains in her video.

Snyder comments: "While calorie counting can be effective, it's important to focus on nutrient-dense foods rather than just numbers. This ensures you're getting proper nutrition while managing your intake."

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

3. Meal Planning

"A non-negotiable for me was meal planning," Carla states in her video. "It helped with food wastage. The second is that it helped with decision fatigue."

Snyder agrees: "Meal planning can be a game-changer for weight loss. It helps you stay on track with your nutrition goals and reduces the likelihood of impulsive, less healthy food choices."

4. Working on Mental Health

Carla emphasizes the importance of mental health in her journey. "My body and my obesity was the physical manifestation of my poor mental health and my poor relationship with myself and my shame," she reveals.

Snyder adds: "The psychological aspect of weight loss is often underestimated. Addressing mental health issues and developing a healthy relationship with food is crucial for long-term success."

RELATED:7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

5. Focusing on Habits, Not Willpower

"I had to find a way to work on those habits that got me to being overweight," Carla explains in her video. "I had to dismantle them and imprint and place new habits into my life."

Snyder concurs: "Sustainable weight loss is about creating lasting lifestyle changes, not short-term diets.

Building healthy habits is key to maintaining weight loss in the long run."

The Importance of Realistic Expectations

Carla's approach emphasizes the importance of patience and realistic expectations. Snyder adds valuable insight here: "0.5-2 lb loss/wk is a realistic expectation for those implementing healthy habits to see weight loss. A person can really only lose 1-1.5% of body fat per week, so if someone is losing about that percentage, it may very likely be just water weight or potentially muscle mass."

RELATED:Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming

How to Lose Weight Safely

Carla's journey demonstrates that sustainable weight loss is possible with the right mindset and strategies. By focusing on these five non-negotiables – daily walking, calorie counting, meal planning, mental health, and habit formation – she was able to achieve remarkable results.

Snyder concludes with an important reminder: "Whatever your goals are, may they serve you on the inside, too. And remember, regardless of what your body shape and size is at any point in your journey, you are a worthy human who deserves kindness."

Carla's story serves as an inspiration to anyone struggling with their weight. By adopting these non-negotiables and approaching weight loss with patience and self-compassion, you too can achieve your health and fitness goals. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

success stories & transformationssustainable weight loss

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Nutrition & Diet

She Lost 40 Pounds at 61 by Reverse Dieting

Ilene_Block silverandstrong
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Leah Groth
By Leah GrothFeb 04, 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.

Weight loss in your 50s and 60s may seem impossible – but it’s not. According to one expert, you may even be able to shed pounds by doubling your calorie intake. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 and overweight, I went from eating 1,000 calories a day to over 2,000 in six month,s and here’s what happened,” she writes. “I lost 40 lbs!” she reveals in the post. “A reverse diet is the process of gradually increasing your calories over time to repair your metabolism. Here’s how you do it,” she says.

Assess Your Starting Point

First, assess your starting point. The first thing to do is track current intake. “Log everything you eat for a few days to confirm you’re consuming 1,000 calories,” says Ilene. Next, establish maintenance needs. “Use a calculator or consult a coach to estimate your true maintenance calories.”

RELATED:20 Superfoods for People Over 50

Set Your Goals

Next, set your goals, starting with shifting your focus to building muscle. “Weight training will help ensure that the additional calories you are eating are used for muscle growth and repair rather than fat storage,” she writes. Also, accept temporary weight fluctuations. “A slight weight increase is normal and doesn’t mean fat gain. If you’re eating more, especially carbs, your body will retain a certain amount of water,” she says.

Increase Calories Gradually

Next, she recommends increasing calories gradually. “Start with +5-10% per week,” she writes. “Add 50–100 calories to your daily intake each week, focusing on nutrient-dense foods.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Prioritize Macronutrients

Another essential thing to do is prioritize macronutrients.

Protein: “Aim for 1g per pound of goal body weight,” she suggests.

Carbs: “Gradually increase carbs to fuel workouts and promote recovery (this should be the remainder of your calories,” she says.

Fats: “Maintain healthy fat intake (20-30% of total calories),” she adds.

Monitor Progress and Adjust

And monitor progress and make adjustments. “Track Your Metrics: Monitor your weight and measurements (chest, waist, hips, thigh), and how you feel (energy, sleep, mood),” she writes. “If no significant weight gain occurs, increase calories again the following week.”

Incorporate Resistance Training

Next comes exercise, which she recommends resistance training. “Lift heavy weights 3-5 times per week to maximize muscle growth and metabolic adaptation,” she says. Also, avoid excess cardio. “Too much cardio can counteract calorie increases by burning through them.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Transition to Maintenance

Now it’s time to transition to maintenance. “Once you reach 2,000 calories (or your calculated maintenance level), stay consistent (and be patient to get here). You should be experiencing improved energy and the freedom to eat more without gaining weight,” she writes.

Do a Cut to Lose Body Fat

Lastly, it’s time to do a cut to lose body fat. “After being in maintenance for several months, if you want to lose body fat, you can now do a traditional diet (where you are in a caloric deficit) and lose fat while maintaining your muscle mass,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Coach Lost 90 Lbs by Fixing These 10 Things

Brooke Ralphs brookeralphsfit
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothFeb 03, 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 struggling to lose weight? You may be in denial about a few key truths, says an expert. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. In a new post, she reveals a few key revelations that enabled her to lose weight finally. “I went from 225lbs to 135lbs naturally, but only after I was brutally honest with myself about these things,” she writes.

Her Actual Weight

The first truth she had to confront? “What I weighed,” she said. “Hiding from the scale wasn't helping me. I realized I could only change what I could face. So I decided to face it over and over again and detach moral value to it.”

How Much She Was Exercising

The second truth she had to face? “How much I was moving my body and willing to move my body. I had to be honest with myself that I said I worked out 5x a week but in reality it was 2. (I'd try for 5 at the beginning and couldn't do it)” she writes.

She Was Eating Her Feelings

Another truth was the reason why she was eating and that “a huge reason I gained weight was because I ate my feelings,” she said. “I had to be honest about why I turned to food and had to start expressing my feelings and work on them in a new way.”

Calories and Tracking Weren’t the Problem

“I had to be honest that calories and tracking weren't the problem and to stop demonizing it,” she continues. “It's not an enemy. Calories are just a measured energy unit and I had to stop seeing it as an enemy but a tool.”

She Had to Try New Things

Truth number five? “If I was going to go somewhere I've never gone (like get to a goal weight and stay there for good) then I had to accept that I'd have to do the thing that I've never done before. Which is stay consistent with something that I could realistically do and enjoy,” she writes.

Losing Weight Takes Time

Another truth? Losing weight doesn’t happen overnight. “Had to face reality that I didn't gain it in 2 weeks so I couldn't lose it that fast either,” she writes.

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

Not Every Day Is Good

She also realized that she wasn’t going to win every day. “Had to be honest with myself that there will be days that don't go the way I wanted and will want to quit,” she said.

There’s No Perfect Time to Start

Next, today is a good day to get started. “Had to realize there's no perfect time to start, a perfect circumstance to workout. A perfect anything,” she said.

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

It Wasn’t Always Fun

She also realized that a weight loss journey isn’t always fun. “I had to be honest that I wasn't going to like it at first. Getting out of your comfort zone isn't supposed to be pleasant,” she said.

Food Isn’t the Enemy

And finally, food isn’t the enemy. “I had to be honest that I saw food as the enemy but that I need to make food my best friend that supports me,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Simple Workout Plan to Build Strength at Home

Caroline Idiens carolinescircuits
Copyright carolinescircuits/Instagram
Leah Groth
By Leah GrothFeb 03, 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 over 40 and trying to lose weight? Getting in shape can be overwhelming. However, it doesn’t have to be. One personal trainer maintains that all you need to do is master five simple exercises. Caroline Idiens is a fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals. In a new post, she reveals a few key moves to help you shape up. “5 exercises you need to do at 40+ to build strength💪🏻add weights as you progress,” she writes.

Squats

The first exercise? Squats. “Squats are a brilliant compound functional move building lower body strength and engaging the core,” she says. “You can do bodyweight squats or use weights/bands. This exercise works quadriceps, glutes, hamstrings, core.”

Lunges

Woman doing walking lunges outdoors. Fitness, sport and healthy lifestyle concept.Shutterstock

Next up, another glute buster, lunges, a “functional move,” she explains. “You can do forward, reverse & lateral lunges. This exercise works glutes, hamstrings, quads. Again add weights as needed.”

Push-Ups

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyleShutterstock

Another exercise that offers a lot of bang for its buck? Push-ups, “a brilliant bodyweight exercise that build upper body strength & engage the core. Modify as needed (e.g incline push-ups against the wall or a chair),” she says. “This exercise works your chest, shoulders, triceps, and core.”

Rows

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gym

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Rows, either with body weight or actual weights, as you progress. “Rows strengthen your back, improve your posture. Great functional move. They work the back muscles as well as engaging the arms & shoulders & core for stability,” she says.

Planks

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

And last but not least, planks. They are “a great exercise for building upper body & core strength,” she says. “They work your deep core muscles.”

Lift Weights

woman lifting weights outdoor. Attractive woman working with dumbbells. Fitness woman exercising with small weights in mountain at sunlightShutterstock

“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” Caroline previously wrote for Sheer Luxe. “Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause.”

There Are Lots of Benefits

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight,” she wrote, adding that it “won’t make you bulky,” despite popular misconception. “It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

Science Supports Strength Training for Weight Loss

Mature athlete using rowing machine while working out in a gym.Shutterstock

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.

She Also Recommends Cardio

Portrait of active mature woman training on stationary bike workout in gymShutterstock

“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

Diet Matters

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

And, you can’t out-exercise a bad diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

Here Is What She Eats in a Day

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Caroline starts her day with tea, coffee, and a banana. Then, after her 9 am workout class, she has breakfast, usually scrambled egg and avocado on sourdough. For lunc,h she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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