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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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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.
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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.

    proteincardiosustainable weight lossintermittent fastingfat losscarbslose fatlose weight fastsuccess stories & transformationshiitweight loss

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    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
    Health & Wellness Writer | Author | Exclusive Contributor at Body Network
    Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
    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

    I Lost 20 Lbs in 4 Months With 4 Changes

    Sydney_St_Aubin
    sydneystaubin/TikTok
    Leah Groth
    By Leah GrothMay 05, 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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    ✓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.

    Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video-sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months, simply by incorporating four easy changes into her lifestyle. “If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again,” she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

    [slidetitle num="1"]Drink Three Liters of Water Per Day[/slidetitle]

    Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

    Her first suggestion is to drink three liters of water every day. “That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at a minimum,” she says, pointing to her water bottle. According to the U.S. National Academies of Sciences, Engineering, and Medicine, 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. What health benefits can you reap from hydration?

    According to the Mayo Clini,c 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. "There are so many benefits to drinking the amount of water that your body needs, and making this small adjustment to be more intentional with your water can tremendously support your weight-loss journey," St-Aubin tells Body Network.

    Related: I'm a Personal Trainer With a Flat Belly and Here's How to Get Yours

    [slidetitle num="2"]Amp Up Your Protein Intake[/slidetitle]

    Ham,Egg,Omelette,Eggs,Fresh,Herbs,Salad,breakfastShutterstock

    While there is no “need to track your food,” Sydney strongly suggests amping up your protein intake. “No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein,” she says. For breakfast, she suggests an omelet with “eggs for my protein with some added meat in there", and lunch, “some tuna concoction or salad with chicken,” and for dinner, salmon. “When you're prioritizing protein, you're seriously not going to be as hungry. You're going to be saying goodbye to all the snacks. You're not going to feel hungry late at night. Your body can then burn fat while you're sleeping. Trust me, it's so important.”

    When we reached out to her, she reiterated this fact: "I started to make every meal protein-oriented. If you make protein the focus in each of your meals, you'll stay full for longer periods of time, and there won't be a need for as many snacks throughout the day. When I felt snackish, I started grabbing things that were higher in protein rather than carbs, so that they would actually tide me over until the next meal."

    [slidetitle num="3"]Stay in a Caloric Deficit[/slidetitle]

    Counting,Calories,Table,calculator,health,weight,eggsShutterstock

    While “you don't even need to count or weigh if you don't want to,” you should choose wisely about what you're putting on your plate and what your portions look like,” she says. “At the end of the day, we're staying in a caloric deficit.”

    [slidetitle num="4"]Get Your Steps In[/slidetitle]

    Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

    Not only should you “get your steps in,” says Sydney, but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the 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.

    "I started parking further away from the places I needed to go. This way, I was getting in more steps and therefore burning more calories without putting too much pressure on myself to do any specific type of exercise," she told us.

    Related: 6 Body Changes Caused by Drinking Soda, According to a Diet Expert

    [slidetitle num="5"]Final Suggestion: Don’t Overcomplicate Weight Loss[/slidetitle]

    Woman,,Balance,Weight,Scale,health,scalesShutterstock

    “You don't have to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it,” Sydney says at the end of the video.

    Or as she told us: "I started to incorporate exercise by creating a set schedule and routine for myself. I knew that in order to see results, I needed to be consistent, but in order to be consistent, I needed to enjoy the movement. I don't believe in having to lift weights, run marathons, or go to the gym in order to lose weight. I believe that any movement is a good one because the results come from consistency. I love mini trampoline fitness workouts because they're fun and can be done from the comfort of my own home. I love them so much that I teach my own classes online and have built an incredible community of ladies from all over the world. Don't over-complicate the weight-loss process. Do what you can every single day, and the results will follow."

    💪🔥Body Booster: If you want to lose weight, increase your protein intake. Proteins like lean meats, eggs, and legumes fill you up while fueling your workouts, making you less likely to snack on unhealthy food.

    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.

    Nutrition & Diet

    She Lost 70 Pounds and Kept It Off—Here’s What She Wishes She Knew Before

    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 19, 2025
    Christopher Roback
    Health & Wellness Writer | Author | Exclusive Contributor at Body Network
    Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
    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.

    Most of us have started a weight loss journey at some point, excited about the possibilities but unsure of what lies ahead. Nikki Madoch, an ASM Certified Personal Trainer and Certified Nutrition Coach, transformed her life by losing 70 pounds on the Weight Watchers program and has maintained her results for over three years. "I started back in April of 2020, and I just signed up with WW. It was kind of a fluke thing," Nikki shares about her journey that began unexpectedly but led to lasting change. These hard-earned insights from her experience will help you navigate your own weight loss journey with greater confidence and fewer surprises along the way.

    Focus on How You Feel, Not How You Look

    Finding what truly motivates you makes all the difference in maintaining a healthy lifestyle. For years, Nikki focused solely on appearance as motivation. "I just wanted to look better. I wanted to have a flat stomach. I wanted to look like other people," she admits. But when she shifted her focus to how good she felt after eating nutritious foods, drinking enough water, and moving her body, everything changed. "One week in I could not believe how much better I felt after just one week," Nikki reveals. That feeling became her driving force, not the number on the scale or her reflection in the mirror.

    Lasting Motivation Comes From Unexpected Places

    The unexpected rewards of healthy habits can become your strongest motivation. "I always thought that if I could just lose weight it would make me happy with how I looked and that's what would keep me going, and it has not been that at all," Nikki explains. Instead, she discovered that feeling energetic and capable became much more important than appearance. "The biggest thing has been being able to be active the way I want to be and to just feel better all around," she shares about what truly drives her healthy choices now. As you begin your journey, pay attention to improvements in your energy levels, sleep quality, and mood – these benefits often prove more meaningful in the long run.

    Body Image Can Get More Complicated, Not Less

    Surprisingly, body image issues can intensify during weight loss. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki reveals. As she became more focused on her changing body, she found herself examining every detail and feeling more self-conscious than before. "I was so self-conscious about my loose skin that I was developing as I was losing weight," she explains. At her heaviest, she had reached a point of not caring about her appearance, but during weight loss, she became hyper-aware of every change. Remember that this mental adjustment is normal, and focusing on strength and health rather than appearance can help manage these feelings.

    Learn to Be Kind to Yourself

    Learning to be gentle with yourself during difficult moments is crucial for long-term success. "There was a point in my journey, and I feel like it was like the winter the first winter of my first year of weight loss, that I was really struggling just kind of picking apart every part of me and feeling like I wasn't doing good enough," Nikki shares. These feelings of inadequacy can sabotage progress if left unchecked. Developing a practice of self-compassion – treating yourself with the same kindness you would offer a friend – helps navigate the inevitable tough days. Remember that perfection isn't required for progress, and each day offers a fresh opportunity to make choices aligned with your goals.

    Don't Shortchange Your Nutrition

    With Weight Watchers specifically, using your weekly points allowance can actually boost your results. "The weeks that I would use all my weeklies were always my best weigh-in weeks," Nikki shares. Initially, she thought weekly points were just extras you shouldn't use if you wanted maximum weight loss. "I kind of thought that was just like bonus like you didn't really have to use those points and you shouldn't use them," she admits. However, she discovered that spreading these points throughout the week on satisfying foods like protein bars, nuts, or peanut butter helped her feel more nourished and lose weight more effectively. Don't view these resources as "cheating" – they're designed to make your plan sustainable.

    Find Balance Between Flexibility and Structure

    Learning how to incorporate favorite foods in moderation prevents feelings of deprivation. "I kind of want to eat more. I don't want to restrict. I want to feel like I'm eating more and more nourishing foods," Nikki explains about her approach to using her weekly points allowance. She realized that nourishing her body properly was essential for long-term success. "If I like lost all the weight not eating enough, then I'd have to maintain the weight not eating enough," she points out about the importance of establishing sustainable habits from the beginning. This balanced approach taught her that lasting weight loss doesn't require eliminating joy from eating – it's about finding a middle ground that supports your goals.

    Keep Your Meals Interesting

    Variety is crucial for long-term success. "It is very easy to get burned out of things and it's very important to switch things up," Nikki explains. She learned quickly that eating the same low-point foods repeatedly led to boredom and frustration. "I got so burned out of those different things and realized that I could start to mix things up and it would just keep things interesting and keep me on track," she shares. Try adding one new recipe each week or finding multiple ways to prepare your favorite meals. Creating variety in your meals makes healthy eating something to look forward to rather than a chore, which Nikki found essential for staying consistent over years rather than just weeks or months.

    Establish a Few Go-To Options

    Identifying a few reliable, enjoyable meals provides stability within your flexible routine. "Definitely find like your staple items," Nikki advises, noting that some consistency can actually support long-term adherence. Despite emphasizing variety, she admits, "It got that way with like my protein coffee. I haven't gotten sick of those and I've still made them the same for three and a half years now." Having a handful of go-to options that you genuinely enjoy removes decision fatigue and provides reliable nutrition when life gets hectic. The key is balancing these staples with enough new options to prevent monotony while maintaining the comfort of familiar favorites.

    Don't Obsess Over the Scale

    Your weight is just one measure of progress, and sometimes not the most meaningful one. "Weight and the number on the scale is not everything," Nikki emphasizes. Despite losing 70 pounds, she never reached her initial target weight – and that's completely fine. "To this day, I still haven't gotten down to 170 at all. I got down to 180 and maybe like 178 at a few points. But now I'm back up to 190. And it is totally fine," she explains. At 190 pounds on her 6-foot frame, she's healthier and more toned than when she weighed less but had less muscle. Progress pictures, how clothes fit, and increased strength are often better indicators of success than the number on the scale.

    Take Progress Photos

    Visual records of your progress provide powerful motivation when the scale doesn't reflect your efforts. "I'm actually really happy that I did start taking progress pictures from the start," Nikki reflects. These images became invaluable when her weight loss plateaued after she began strength training. "I really did have good success with the scale, but then it started to plateau especially when I started to lift weights," she explains. She could visually see how her body composition was changing even when the numbers weren't moving. Nikki recommends taking regular photos and considering measurements (something she wishes she had done) to track non-scale victories. These records offer concrete evidence of progress during inevitable plateaus.

    Redefine What Success Means to You

    Changing how you measure success creates a healthier relationship with your body and your goals. "My body is so much more toned and strong than it was two years ago when I weighed 180 pounds," Nikki shares, explaining that at her current 190 pounds, she's actually healthier than when she weighed less. This realization transformed how she viewed success. Rather than chasing a specific number she had arbitrarily set based on her high school weight, she learned to value strength, energy, and overall health. "I'm actually the healthiest I've ever been," she says about her current state. As you navigate your own journey, regularly reassess what success looks like for you and be willing to adjust your goals as you learn more about what truly serves your wellbeing. 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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    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

    20 Things to Avoid While on Ozempic

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    20 Things to Avoid While on Ozempic
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    Leah Suzanne
    By Leah SuzanneMay 12, 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.

    Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

    Too Much Sugar

    Different sugar on dark tableShutterstock

    Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

    Ultra-Processed Foods

    Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

    Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

    High-Fat Foods

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    Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

    Sitting All Day

    Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

    Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

    Not Hydrating

    Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

    Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

    Too Much Alcohol

    Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

    Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

    Be Mindful of Portions

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    Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

    Be Mindful of Coffee

    Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

    “Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

    Don’t Skip Meals

    Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

    It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

    Don’t Consider It a Quick Fix

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    Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

    Same Unhealthy Lifestyle

    Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

    Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

    Protect Your Health

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    Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

    Carbonated Beverages

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    Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

    Long-Term Goals

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    If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

    Refined Carbohydrates

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    Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

    Watch Out For High Fiber

    Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

    While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

    Junk Food

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    Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

    Spicy Foods

    February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

    Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

    Always See a Medical Professional

    GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

    Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

    Fried Foods

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    Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

    💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

    Fitness & Workouts

    Sophie van Oostenbrugge Shares Her Routine

    Sophie van Oostenbrugg gainsbybrains
    Copyright gainsbybrains/Instagram/Shutterstock
    Leah Suzanne
    By Leah SuzanneMay 11, 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.

    Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

    She Does Multiple Leg Days a Week

    “I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

    She Does 8 to 12 Reps of Each Exercise

    In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

    RDLS

    “I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

    Sumo Squat with Kettlebell

    “Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

    Glute Bridges

    “Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

    Cable Step Up

    Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

    Seated Leg Curl

    She sits down at a machine. “Then I did a seated leg curl,” she says.

    Core Exercise

    “I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

    💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

    Fitness & Workouts

    She Lost 70 Pounds From Hot Girl Walks

    Joyy Maria joyymaria
    Copyright joyymaria/Instagram/Shutterstock
    Leah Suzanne
    By Leah SuzanneMay 11, 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.

    Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “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.” Here is everything you need to know about how she lost weight, including some great walking tips.

    She Walks to Run Her Errands

    @therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

    She Recommends Walking After a Workout to “Cool Down

    “I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

    Calorie Deficit

    In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, 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.”

    Meal Plan

    Next she recommends 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.”

    Here Is What She Eats in a Day

    Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

    Hydration

    She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends 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. Why is hydration so important? 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, according to Mayo Clinic.

    Working Out

    Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

    💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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