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I Lost Over 20 Pounds and Here Are 9 Things I Wish I Knew About Losing Weight Fast 

Fat loss coach Mahtab Ekay gets real about what it takes to lose fat.

Leah Groth
By Leah GrothOct 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothOct 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Do you want to lose weight fast? Getting into a calorie deficit is key, but there are a few ways to maximize weight loss. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a recent social media post, she revealed some things she had learned along the way that could have helped her lose weight faster than she had. “I would lose weight in calorie deficit much faster if only I knew…” she captioned the Instagram video.

You Have to Be in a Calorie Deficit to Lose Fat

First, Mahtab explains that you have to be in a calorie deficit to lose fat. “Which in simplest terms means eating less calories than your body burns,” she says. Calculating this is easy. Subtract how many calories you are burning from your intake. To figure this out, try using one of the many calorie-tracking apps on the internet.

Fruit Is Not Making You Fat

Second, fruit is NOT making you fat, she says. “Yes, it has some sugar content, but it also has lots of nutrients that are good for you. The extra 20 pounds you need to lose is NOT because of fruits,” she says.

You Don’t Need to Do Fasted Cardio

Should you avoid eating prior to doing cardio? “Fasted cardio is not better than unfasted cardio for fat loss,” says Mahtab. “As long as you are in a calorie deficit, you will be losing weight.”

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Low-Intensity Cardio Can Be Just As Effective As HIIT

Is higher-intensity exercise always better than lower-intensity exercise when it comes to fat loss? “High-intensity cardio (HIIT) is not better than low-intensity cardio for fat loss. Both can work,” says Mahtab. “I personally prefer low intensity since it’s much easier to recover from.”

    Breakfast Isn’t the Most Important Meal of the Day

    Should you fuel up in the morning? Not necessarily, says Mahtab. “Breakfast is NOT the most important meal of the day,” she writes. “Don’t get me wrong, I still believe getting 30g of protein first thing in the morning will massively help yo, but it’s not the only way.”

    RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches

    Ditch the Green Powder

    Lots of influencers promote green powder to get your veggies, but not Mahtab. “Green powders are NOT helping you lose fat. And they definitely are NOT a replacement for vegetables,” she writes.

    You Don’t Have to Quit Rice and Bread

    No, cutting all carbs isn’t essential for fat loss. “You don’t need to quit eating rice and bread to lose fat. You can enjoy them all, and as long as you are in a calorie deficit, you will be losing fat,” says Mahtab.

    RELATED: I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

    You Don’t Need to Track Macros

    Lots of experts promote counting macros for fat loss, but it’s not essential, says Mahtab. “You don’t need to count your carbs and fats to lose fat. You only need to track your calories and protein,” she writes.

    You Don’t Need to Practice Intermittent Fat Loss

    And lastly, intermittent fasting isn’t required. “There is nothing special about intermittent fasting for fat loss. It only restricts the window of eating, and you can still lose fat if you manage to eat more calories in that limited window of eating,” she writes.

    RELATED: Drop Belly Fat Fast with These 11 Super Nutrients

    Follow Mahtab

    You can follow Mahtab Ekay on social media for more helpful tips and tricks about weight loss, fat burning, and muscle building. Here is her Instagram and website. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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    More For You

    Nutrition & Diet

    She Lost 70 Lbs: 5 Things She Wishes She Knew

    Nikki Madoch Nikki Gets Fit
    I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
    Copyright nikkigets_fit/Instagram
    Christopher Roback
    By Christopher RobackApr 01, 2025
    Christopher Roback
    Professional Health, Science Editor and Writer
    Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
    See Full Bio
    ✓Evidence-Based

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

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

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

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

    The Right Motivation Makes All the Difference

    Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

    Health Benefits Show Up Quickly

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

    Feeling Good Trumps Looking Good

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

    Body Image Issues Can Actually Increase

    Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

    RELATED:20 Foods You Didn’t Know Were Ultra-Processed

    The Mental Game Gets Tougher

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

    Don't Be Afraid to Use All Your Resources

    If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

    Strategic Indulgence Works Best

    How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

    RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

    Variety Prevents Burnout

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

    Try One New Thing Weekly

    Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

    The Scale Doesn't Tell the Whole Story

    Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

    RELATED:What Happens When You Quit Soda, According to a Nutritionist

    Progress Photos Tell a Better Story

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

    Embrace Multiple Ways to Measure Success

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

    Final Word

    Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

    Nutrition & Diet

    She Lost 21 Pounds by Learning These “5 Truths About Weight Loss”

    sofe ring
    Copyright sofe.ring/Instagram
    Leah Groth
    By Leah GrothJan 25, 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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    Are you struggling to lose weight? One expert claims that you need to understand a few fundamental things before you are successful. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new social media post, she reveals a few things she had to learn before losing weight. “5 truths about weight loss,” she writes. “Some truths need to be heard!”

    Your Weight Loss Journey Is Going to Be Boring

    Number one, “Your weight loss journey is going to be boring,” says Ring. “Showing up for yourself everyday isn’t as glamorous as you see on Instagram. You may find you want to eat the same thing everyday because it fits in your calorie target, and the scale may move so slow that you don’t have something new to celebrate everyday, and THATS OKAY! Consistency over time is boring but effective!”

    You Need to Realign Your Expectations

    “You need to realign your expectations,” is her second truth. “The first week or two of tracking you may see a drop on the scale from excess water and the pull back of everything you were eating, but after that it’s a slow roll to the finish line. I didn’t see my body change until month 3-4. The scale told me there was change, and measurements did too, but the physical changes took a while. I think a lot of it was in my head,” she writes.

    Maintain a Calorie Deficit

    “Any movement you do is going to be good, but you need to think about movement as a way to feel good, versus lose weight. To lose weight you have to be in a calorie deficit — meaning the most change is going to come from what you are eating vs how you are moving,” she says.

    Calculate Your Own Calorie Gorals

    “Use my journey as inspiration, but you need to calculate your own calorie goals,” she continues. “Your height, weight, age, and activity level may differ from mine. You need to focus on making small sustainable changes that fit within your current lifestyle, what you’re comfortable cooking and what you put on your dinner table. Trying to copy someone else’s world doesn’t set you up to achieve success in your world.”

    There Are No “Good” or “Bad” Food Groups

    And finally, there is no one food group that should be labeled as “bad,” she says. “You may find you have intolerances, but thinking that “if I eat carbs I’ll gain wait”, feels very restrictive. It’s all about moderation vs deprivation. Enjoy the things you want, just watch your portions.”

    In Another Post She Elaborates on Other Habits

    In another post, she elaborates on calorie deficit. “There was so much I thought I needed to do - gym, steps, weights, abs, more of this, more of that, supplements, oh wait, cortisol, and so on. It was too much! When I tell you that I was solely focused on my deficit, I literally was solely focused on my deficit,” she says.

    She Recommends UsingTracking App

    Her “guide to an EASY calorie deficit that WILL help you lose weight,” she adds, starting with finding a tracking app you enjoy. “People love MFP. My go to is @loseitapp. Let it calculate your TDEE for you, and tell the app you want to lose weight. It will calculate a deficit for you as well. I recommend you don’t eat too steep a deficit. Stay within the 250-500 range,” she writes.

    Find an Accountability Buddy

    Next, accountability can be easier with the help of a buddy. “Really though, make it a New Year’s resolution to do together. You’ve done far harder things together than logging your food for a week,” she writes.

    Keep Health Food on Hand

    Make sure to keep your kitchen stocked with healthy food. “Make sure your pantry and fridge are filled with supporting ingredients! 🛒 Here’s a grocery list for the 7 days,” she writes.

    • Protein: Ground turkey, breakfast patties, sausages, chicken breast, cottage cheese, yogurt, carton of egg whites, deli meat
    • Veggies: Head of broccoli, head of cauliflower, carrots, cucumber, lettuce
    • Fruits: Assorted berries, apples
    • Carbs: White rice, brown rice, quinoa, low cal tortillas, low cal English muffins
    • Snacks: Rice cakes, meat sticks, protein chips, diet coke, a chocolate treat, popcorn

    Get Motivated with These Menu Ideas

    Here is a sample menu, “alternate between options and snack away,” she writes.

    Breakfast: yogurt bowls, cottage cheese with fruit, egg whites and breakfast sausages on muffins, egg tacos

    Lunch: Chicken breast on a salad with cucumbers, deli sandwich on a muffin, leftovers from the night before

    Dinner: chicken tacos, ground turkey stir fry with broccoli, sausages with cauliflower and rice. 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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    Coach Reveals 5 Ways She Dropped 100 Pounds

    Hilary Carver balancebyhilary
    Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
    Copyright balancebyhilary/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.
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    Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

    She Started Taking Action

    Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

    “A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

    She Lost 100 Pounds with No Crash Diets or Quick Fixes

    Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

    “Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

    You Can’t Outwork a Bad Diet

    Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

    First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

    Mindset is the Real Work

    Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

    Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

    Your Lifestyle Will Make or Break You

    Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

    Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

    Nobody Is Coming to Save You

    Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

    She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

    It’s Worth It

    Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

    “This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

    Nutrition & Diet

    I'm 45 and Lost 60 Pounds

    Martin Balcaitis
    Copyright Martin Balcaitis
    Christopher Roback
    By Christopher RobackFeb 24, 2025
    Christopher Roback
    Professional Health, Science Editor and Writer
    Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
    See Full Bio

    If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

    The Wake-Up Call

    Martin Balcaitis

    Copyright Martin Balcaitis

    "I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

    The Crucial Discovery

    Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

    Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

    RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

    The Transformation

    Martin Balcaitis

    Copyright Martin Balcaitis

    The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

    A New Approach to Food

    Man eats, eating​What To Do InsteadShutterstock

    Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

    A Day of Measured Eating

    Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

    Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

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

    The Workout Strategy

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    Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

    Dealing with Setbacks

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    Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

    The Power of Accountability

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    Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

    A Science-Based Approach

    Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

    Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

    The Path to Success

    Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

    For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

    RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

    Maintaining Momentum

    Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

    His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

    Nutrition & Diet

    She Lost 20 Pounds with These 8 Tips

    Mahtab Ekay fitbymahtab
    Copyright fitbymahtab/Instagram
    Leah Groth
    By Leah GrothFeb 05, 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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    Are you trying to lose weight but need some tips? 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 Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

    Amp Up Your Fiber Intake

    Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

    Drink at least Half Your Weight in Pounds in Ounces of Water

    Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

    Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

    Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

    Gradually Increase Your Daily Steps

    Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

    Lift Weights

    Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

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

    Incorporate Low-Calorie, High-Volume Foods

    She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

    Stop Snacking

    Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

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

    Sleep More Than 6 Hours

    Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” 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

    Lose 20 Pounds in 90 Days With Expert Methods

    Mateo Ruperti lifting_with_mateo
    Copyright lifting_with_mateo/Instagram
    Leah Suzanne
    By Leah SuzanneApr 01, 2025
    Leah Suzanne
    Freelance Writer/Editor
    See Full Bio
    ✓Evidence-Based

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

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

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

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

    Method 1

    His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

    Method 2

    The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

    Method 3

    The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

    RELATED:20 Foods You Didn’t Know Were Ultra-Processed

    Method 4

    His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

    • Egg whites
    • Chicken
    • Beef
    • Broccoli.

    RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

    Bonus Tips

    He also offers some bonus tips

    • Stop drinking ALCOHOL
    • No soda, Starbucks etc.
    • Count your calories precisely for at least 6 days a week.
    • Sleep 7-8 hours a day for better rest and recovery.

    And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

    Nutrition & Diet

    8 Best Costco Foods for Losing Weight Shoppers Just Discovered

    HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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    Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

    Wild Caught Salmon

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

    RELATED:20 Foods You Didn’t Know Were Ultra-Processed

    Fairlife Nutrition Plan Chocolate Protein Shake

    container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

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

    Organic Meat

    Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

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

    Kevin’s Natural Foods Cilantro Lime Chicken

    Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

    RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

    Yasso Cookies n’ Cream Greek Yogurt Bars

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

    Poppi Prebiotic Soda

    IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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

    Mush Overnight Oats

    Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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    Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

    RELATED:What Happens When You Quit Soda, According to a Nutritionist

    Tru Grill Grilled Chicken Strips

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

    Nutrition & Diet

    15 Evening Routines That Accelerate Weight Loss Overnight

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

    Is your evening routine supporting your weight loss goals? While you are likely focusing on changing your daily habits if you are trying to lose weight, you might be overlooking some very important ones: Your nighttime habits. Certified fitness trainer Jason Kozma, aka Mr. America is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training and explains that your before-bedtime habits can influence the way you are burning fat overnight. “While there's no magic formula for overnight weight loss, here are some evening routines that can support your overall weight loss efforts,” Kozma says. Here are 15 evening routines you should incorporate into your life to lose more weight.

    Meal Prep

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    Plan tomorrow's meals today, encourages Kozma. “Prep healthy meals and snacks to avoid impulsive eating the next day,” he says. 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.

    Hydrate

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    If you want to lose more weight, drink more water. Nightly hydration is key, says Kozma. “Drink a glass of water before bed to stay hydrated and avoid late-night snacking,” he recommends. How much water should you aim to drink every day? While the exact amount will vary by gender, weight, activity level, and climate, the U.S. National Academies of Sciences, Engineering, and Medicine says that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

    Put Down Your Tablet

    Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

    Limiting screen time can also help you lose weight. “Reduce exposure to screens before bed to improve sleep quality, which is crucial for weight management,” Kozma says.

    Avoid Late Night Eating

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    Mindful eating, especially around bedtime, is another healthy habit to encourage weight loss. “Avoid late-night eating by practicing mindfulness and recognizing true hunger cues,” says Kozma.

    Relaxation Techniques

    Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

    Koza also recommends getting your zen on by incorporating relaxation techniques into your evening routine. “Engage in relaxation activities like deep breathing, meditation, or gentle yoga to reduce stress levels, which can impact weight,” he says. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

    • Gaining a new perspective on stressful situations
    • Building skills to manage your stress
    • Increasing self-awareness
    • Focusing on the present
    • Reducing negative emotions
    • Increasing imagination and creativity
    • Increasing patience and tolerance
    • Lowering resting heart rate
    • Lowering resting blood pressure
    • Improving sleep quality

    Set a Sleep Schedule

    Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

    Setting a sleep schedule will help ensure you get ample rest. “Aim for 8 hours of quality sleep each night to support weight loss and overall health,” he says. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

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

    Brush Your Teeth Early

    Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

    Train your brain to avoid eating after dinner by brushing your teeth early. “Brushing your teeth after dinner signals the end of eating for the day, reducing the temptation to snack,” explains Kozma.

    RELATED: I Lost 60 Pounds in 16 Months with EMS Workouts and Ditching Nachos

    Avoid Alcohol

    Waiter pouring red wine in a glass.Shutterstock

    While having a nightcap may seem tempting, especially to help you fall asleep, Kozma does not recommend it. “Alcohol is all empty calories and drinking at night prevents you from getting restful sleep,” he points out.

    Eat a Light Dinner

    Middle age caucasian sporty woman eating salad at home.Shutterstock

    Don’t go overboard with dinner. While many people eat their biggest meal of the day at night, it’s not exactly idea for digestion. “Opt for a light dinner with lean protein, vegetables, and low carbs to promote satiety without excess calories,” says Kozma.

    Skip Sweets

    Hungry man opens the refrigerator at nightShutterstock

    Also, you might want to avoid sugar and treats before bed. “Skip desserts and sugary snacks before bed to prevent spikes in blood sugar and unnecessary calorie consumption,” says Kozma.

    Take an Evening Walk

    Happy multicultural business couple walking together outdoors in an urban city street at night near a jewelry shopping store window.Shutterstock

    Taking an evening walk is a great way to get your steps in and promote digestion. “Take a walk after dinner to aid digestion and boost metabolism,” says Kozma.

    Create a Sleeping Sanctuary

    Woman sleeping in a bed in a dark bedroomShutterstock

    Preparing your environment and creating a sleeping sanctuary will help you get undisturbed sleep. “Make your bedroom conducive to sleep by keeping it cool, dark, and quiet,” Kozma recommends.

    RELATED: 20 Ways to Lose Body Fat Really Fast From Top Nutritionists and Trainers

    Journal

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    The end of the day is a perfect time to journal. “Reflect on your day, jot down any challenges or successes, and set intentions for the next day,” Kozma suggests.

    Avoid Caffeine

    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

    While coffee and other forms of caffeine aren’t bad for you, drinking them later in the day might impede on your sleep. “Avoid caffeine in the afternoon and evening to prevent sleep disturbances,” says Kozma.

    Positive Affirmation

    Side view portrait of a relaxed happy woman resting sitting on a couch in the night at homeShutterstock

    Finally, take a little time by saying some positive affirmations. “End your day on a positive note by practicing gratitude and affirmations for your progress towards your weight loss goals,” suggests Kozma.

    RELATED: 10 Side Effects of Rapid Weight Loss

    Make Sure Your Lifestyle Is Healthy the Rest of the Day

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    While these habits offer the building blocks to burn fat, don’t forget to focus on healthy living all day long. “These evening routines can complement a healthy lifestyle but won't replace the importance of regimented nutrition and regular exercise,” says Kozma.

    💪🔥Body Booster: Drink a glass of water before bed to stay hydrated and avoid late-night snacking,

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