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

I 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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FACT CHECKED BY Christopher Roback
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.
See Full Bio
Follow:
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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    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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    ✓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? 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.

    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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    ✓Evidence-Based

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

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

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

    Are you trying to lose weight 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.

    Nutrition & Diet

    I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

    Nadia_Murdock
    nadiamurdock/Instagram
    Nadia Murdock
    By Nadia MurdockMay 27, 2024
    Nadia Murdock
    Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.
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    FACT CHECKED BY Christopher Roback
    ✓Expert-Recommended

    We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

    When I tell people I lost 30 pounds by changing my mindset, they stare back at me as if to say, it can't be that easy. No, it's not that easy. But it really does work.

    I am a Mindset and Movement Coach and a Certified Cognitive Behavioral Therapy Professional with a B.A. in Psychology, as well as a certified fitness coach in mat pilates and barre. I like to say that I was my first client—when I gained a considerable amount of weight in college, I remember not recognizing my own reflection both physically and mentally. I tried a TON of yoyo dieting and followed an inconsistent routine.

    In my senior year of college, my life changed when I was given a one-year membership to a gym. This was the start of my true passion for movement and mental strength. I learned so much about myself that continued to unfold over the years bringing us to the present day where I have married the two to become a mindset and movement coach.

    Throughout my fitness career, I have met so many people that were physically fit but lacked that same health in their mindset and mental health. Everything is all connected and they truly work hand in hand in order to cultivate sustainable well-being. Being able to tap into your body's needs, staying consistent, and recognizing when your mind and body needs me more is the act of being your own health advocate and activating the power of being the author of your own story.

    And every story needs a good beginning.

    I remember the exact day I decided to lose weight. I was in New York City with a friend and there was this huge staircase in the subway station on 5th Avenue and 53rd Street. The escalator was not working so my friend and I had to climb the stairs. I remember how difficult it was, and saying to myself I can do this. Eventually, when I got to the top I also remember saying to myself I will climb these stairs one day without a problem. Fast forward about 2 years. I remember the feeling of accomplishment when I did just that with a yoga mat and backpack on my back.

    There are two things that have gotten me through the hardest times in my life: Being able to tap into my internal strength while seeing my physical strength develop is profound. It didn’t stop there—these realizations spilled into other areas of my life creating a full transformation. Read on to learn how I lost weight and how you can, too.

    1. How I Lost the Weight

    Nadia_Murdock2nadiamurdock/Instagram

    After years of yo-yo dieting and deprivation, I struggled to lose the weight I gained freshman year of college. I was given a one-year gym membership by my brother, my senior year in college. I was also introduced to Weight Watchers by my best friend's sister who recently had a baby and was using Weight Watchers to get back into shape. The combination of the two changed my life. I tried every class imaginable until I found a workout routine that worked for me. Through this I was also able to connect with like minded individuals that helped to support me in my weight-loss journey. When it came to nutrition, my curiosity was sparked! I learned the importance of hydration, having a colorful and balanced plate and eating foods that served me and my new active lifestyle. Over time this became a part of me, it became a lifestyle.

    Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

    2. My Advice for People Who Struggle With Maintaining a Positive Mindset While Working Toward Health and Fitness Goals

    Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

    The biggest thing in my coaching that I advise all my clients to do is write down their accomplishments! Often people are focusing on what they haven’t done vs. what you have. Having a working document or journal for you to reflect on regularly will help keep you motivated and remind you of what you are capable of.

    3. Common Weight Loss Mistakes to Avoid

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

    They don’t do things they enjoy! They tend to hop on trends and do what other people are doing which causes them to quit. Another thing that gets in the way is the desire for a quick fix! Sustainable change takes time and consistency. Most importantly they aren’t tapping into their WHY! This is what is going to get you out of bed when you don’t feel like doing it. If you can vividly paint a picture of why you are setting yourself up for success.

    Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

    4. Conquer Your Fears

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

    I recall when I started taking classes I would always go to the back of the class in fear of doing the moves wrong. I also wore baggy clothes for fear of being judged. As my physical body got stronger so did my mental strength and mindset. I started to care less about what people thought and moved from the back of the class to the front. I was less concerned about what people thought and more concerned about showing up for myself.

    💪🔥Body Booster: Write down your accomplishments! Having a journal will help keep you motivated and remind you of what you are capable of.

    Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.

    Fitness & Workouts

    Coach Sheds 20lbs in 3 Months - 8 Tips!

    Mahtab Ekay fitbymahtab
    Copyright fitbymahtab/Instagram
    Leah Groth
    By Leah GrothJan 17, 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 without having to take extreme measures? 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 new social media post she shares how she did it. “8 calorie deficit tips you need to know if you’re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,” she writes. “I have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.”

    Amp Up Your Fiber Intake

    First, amp 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).”

    Hydrate

    Hydration is also important. “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.

    Amp Up Your Protein Intake

    Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

    Get Your Steps In

    Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

    Strength Training

    Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

    Snack on Low-Calorie, High-Volume Snack

    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

    “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.”

    Get Enough Sleep

    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

    9 People Share Proven Ways to Lose Over 40 Pounds

    Dils_Lee_dilshealth1
    dilshealth/Instagram
    Leah Groth
    By Leah GrothMay 16, 2024
    Leah Groth
    Writer, Editor, and Content Creator
    Leah Groth has decades of experience covering all things health, wellness and fitness related.
    See Full Bio
    Follow:
    FACT CHECKED BY Christopher Roback
    ✓Fact-Checked

    Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

    We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

    Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.

    Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

    @indyaagos

    Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

    Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

    She Also Educated Herself on Macronutrients

    Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

    RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

    She “Started Slow” and Learned “Self-Trust”

    @indyaagos

    If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

    In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

    And Took a Deep Dive Into Her Failed Attempts at Weight Loss

    Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

    Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

    Raven_Norwood_rowwithraven1rowwithraven/Instagram

    Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

    RELATED: 20 Incredible Ozempic Success Stories of All Time

    She Also Amped Up Her Water Intake

    Raven_Norwood_rowwithraven2raven.grl/Instagram

    Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

    She Fell in Love with a Boutique Fitness Method

    Raven_Norwood_rowwithraven4raven.grl/Instagram

    Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

    She Took Progress Pictures

    Raven_Norwood_rowwithraven6raven.grl/Instagram

    Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

    Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

    Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

    She Also Switched From HIIT to Low Intensity Workouts

    You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

    And, She Prioritized Sleep

    “The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

    Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

    @theguywiththepinkshoes

    🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

    No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

    Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

    Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

    She Also Walks 10,000 Steps a Day

    In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

    David Tuckfield Lost 60 Pounds EMS Workouts

    David_Tuckfield7David Tuckfield

    David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

    He Also Set Long-Term Goals

    David_Tuckfield5David Tuckfield

    He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

    Joy Maria Lost 70 Pounds with Hot Girl Walks

    @therealjoyymaria

    Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

    Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

    She Also Followed a Meal Plan

    @therealjoyymaria

    Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

    “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

    Gen Cohen Lost 50 Pounds by Doing the 12-3-30

    Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

    She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

    Joan Henning Lost 130 Pounds with Keto

    Joan_HenningJoan Henning

    In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

    💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

    Fitness & Workouts

    How to Transform Your Body in 7 Days

    Kelsey Rose thekelseyrose_
    ​She Recommends “Habit Stacking”
    Copyright thekelseyrose_/Instagram
    Leah Groth
    By Leah GrothFeb 21, 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 get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

    She Recommends “Habit Stacking”

    Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

    It Can Help Low Energy

    “Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

    Day 1: Meal Prep

    She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

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

    Day 2: Walk

    On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

    Day 3: Move at Home

    On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

    Day 4: Start Taking a Probiotic

    On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

    RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

    Day 5: Hydration + Electrolytes

    On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

    Day 6: Two Minutes of Mindfulness

    On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

    Day 7: Improve Posture & Mobility

    And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

    Walk on Incline

    In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

    Also, Do Strength and Pilates

    Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

    Fitness & Workouts

    10 Non-Negotiables for Fat Loss Over 40

    Julie Clouse
    ​Patience and Discipline
    Copyright julieclouse_/Instagram
    Leah Groth
    By Leah GrothFeb 20, 2025
    Leah Groth
    Writer, Editor, and Content Creator
    Leah Groth has decades of experience covering all things health, wellness and fitness related.
    See Full Bio
    Follow:
    ✓Evidence-Based

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

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

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

    Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

    Create a Calorie Deficit

    The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

    Amp Up Protein Intake

    Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

    Track Food

    Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

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

    Lift Weights

    Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

    • Develop strong bones
    • Manage your weight
    • Enhance your quality of life
    • Manage chronic conditions
    • Sharpen your thinking skills

    Walk Up to 10,000 Steps Per Day

    Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. 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.

    Eat Whole Foods

    When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

    Hydate

    Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

    Don’t Cut Out Entire Food Groups

    You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

    Limit Alcohol

    Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

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

    Don’t Give Up

    Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

    Nutrition & Diet

    Top 7 Fast Food Order Hacks for Weight Loss

    Kaly Valdes kaly.weightloss.dietitian
    Copyright kaly.weightloss.dietitian/Instagram
    Leah Groth
    By Leah GrothFeb 20, 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:

    Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

    Here’s How to Get Enough Protein at Taco Bell

    Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

    Slow Roasted Chicken Cheesy Dipping Burrito

    Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

    Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

    RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

    Her Followers Agree

    “These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

    You Can Also Eat at Subway and Lose Weight

    Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

    She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

    Here Is the Order

    Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

    Shutterstock

    Here is what to order:

    • Rotisserie chicken protein bowl
    • All the veggies it comes with - no olives add banana peppers
    • Add provolone cheese (they put 2 slices)
    • Red wine vinegar
    • Sweet onion teriyaki.

    “Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

    Here Is What She Orders at Popeye’s

    Here is her Popeye’s order for weight loss:

    • 5 blackened chicken strips
    • Side of mashed potatoes.

    She Also Swears by This Chick-Fil-A Hack

    In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

    She Even Eats at McDonald’s

    Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

    • Diet Coke
    • Small fry - 230 cals + 3g protein
    • McDouble - 390 cals + 22g protein

    And, She Loves This In-N-Out Hack

    Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

    Finally, Try Her Starbucks Hack

    NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

    You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” 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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