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I Wore a 25-Pound Vest for a Year and These 7 Things Happened

There are tons of benefits to walking with a weighted vest, says one expert.

Leah Groth
By Leah GrothOct 21, 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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Copyright 5050 Gal/YouTube
Leah Groth
By Leah GrothOct 21, 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 up the ante with your daily walks? You should try a weighted vest, one influencer recommends. Liz, the creator of 5050 Gal channel and advocate of the Starch Solution, makes it no secret that walking is her exercise method of choice for weight loss. In a recent viral video she discusses weighted vests and how they help her achieve her goals faster.

She Is a Big Advocate of Weighted Vests

“A lot of you see me on the walks now, and you are interested in learning more about a weighted vest and how it can support you and really enhance your activity. So let's sit down and chat,” she says at the start of the clip.

It “Changed the Game” of Her Walking

Wearing a weighted vest “literally changed the game from my walking and also how I carry myself from like a weight on my shoulders,” she says in the clip. “I feel like my muscles are more defined in general because of my weighted vest. I don't think that would've just naturally happened by walking without a weighted vest.”

It Helps You Burn More Calories and Improves Bone Density

“Research is now showing that when you wear a weighted vest, you are able to burn more calories, but it also helps your bone density. It's almost making you stronger. And so my philosophy around a weighted vest is if you are already going to be walking for a period of time or you're going to be doing stuff around the house, whatever the case may be, wear a weighted vest to enhance your activity, your fat burn,” she says.

It Also Helps Posture

“I also believe it helps your posture because you have weight on your shoulders, so you're aligning your shoulders to your ears. And I just feel like that is really important, especially as a woman, to have bone density, to be healthy, and to have proper posture. So there's, there's so many benefits,” she says.

She Started with 11 Pounds

She explains that she started with an 11-pound vest because “11 more pounds is actually a lot of extra weight to be carrying,” she notes. She ended up upgrading because she wanted a different style and was ready for more weight.

She Went Up to 20-25

“I went up to about 20 pounds, and I got a different weighted vest that was like full armor, and I love it because it fits really, really tight,” she says. She also notes that you can add extra weight to it, so hers is actually 25 pounds.

RELATED: I’m 70 but Look 40 Thanks to These 7 At-Home Exercises

Start Lower and Move Your Way Up

“You have to start at a lower weight if you're not used to it because you will get back from a walk and want to take it off right away because it's really heavy. You want to start conditioning yourself at a lower weight and then be able to increase up to a higher weight when you feel comfortable.”

You Will Sweat More and Burn More Calories

“You will sweat more, meaning you're gonna be burning more calories. And so you have to keep that in mind when you're looking to see which kind of weighted vest you want because the one that I originally had had more breathing capacity, whereas the one I have now doesn't. So when I take it off, I'm drenched with sweat,” she says.

She Walks with It and Sometimes Wears It While Doing Chores

She explains that she wears it in the morning for her 3-mile walk. By the time she gets home, she is ready to take it off. “I sometimes do my chores with it on in the morning,” she adds.

RELATED: I Lost 90 Pounds in 3 Years Without Giving Up My Favorite Foods

Here Is Everything You Should Consider Before Buying One

“If you are thinking about getting a weighted vest, consider the style you want, the weight that you want, and how you're going to incorporate it into your daily lifestyle,” she suggests. “Also, start thinking about how it could benefit you. It benefits me for a lot of reasons for weight loss, reminding me of how much I used to weigh. It also helps me with my posture. It's making me stronger, especially around my upper neck and shoulder area.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

I Wore a 25-Pound Vest for a Year and These 7 Things Happened

Liz_5050_Gal_thestarchsolution25
Copyright 5050 Gal/YouTube
Leah Groth
By Leah GrothOct 21, 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 up the ante with your daily walks? You should try a weighted vest, one influencer recommends. Liz, the creator of 5050 Gal channel and advocate of the Starch Solution, makes it no secret that walking is her exercise method of choice for weight loss. In a recent viral video she discusses weighted vests and how they help her achieve her goals faster.

She Is a Big Advocate of Weighted Vests

“A lot of you see me on the walks now, and you are interested in learning more about a weighted vest and how it can support you and really enhance your activity. So let's sit down and chat,” she says at the start of the clip.

It “Changed the Game” of Her Walking

Wearing a weighted vest “literally changed the game from my walking and also how I carry myself from like a weight on my shoulders,” she says in the clip. “I feel like my muscles are more defined in general because of my weighted vest. I don't think that would've just naturally happened by walking without a weighted vest.”

It Helps You Burn More Calories and Improves Bone Density

“Research is now showing that when you wear a weighted vest, you are able to burn more calories, but it also helps your bone density. It's almost making you stronger. And so my philosophy around a weighted vest is if you are already going to be walking for a period of time or you're going to be doing stuff around the house, whatever the case may be, wear a weighted vest to enhance your activity, your fat burn,” she says.

It Also Helps Posture

“I also believe it helps your posture because you have weight on your shoulders, so you're aligning your shoulders to your ears. And I just feel like that is really important, especially as a woman, to have bone density, to be healthy, and to have proper posture. So there's, there's so many benefits,” she says.

She Started with 11 Pounds

She explains that she started with an 11-pound vest because “11 more pounds is actually a lot of extra weight to be carrying,” she notes. She ended up upgrading because she wanted a different style and was ready for more weight.

She Went Up to 20-25

“I went up to about 20 pounds, and I got a different weighted vest that was like full armor, and I love it because it fits really, really tight,” she says. She also notes that you can add extra weight to it, so hers is actually 25 pounds.

RELATED: I’m 70 but Look 40 Thanks to These 7 At-Home Exercises

Start Lower and Move Your Way Up

“You have to start at a lower weight if you're not used to it because you will get back from a walk and want to take it off right away because it's really heavy. You want to start conditioning yourself at a lower weight and then be able to increase up to a higher weight when you feel comfortable.”

You Will Sweat More and Burn More Calories

“You will sweat more, meaning you're gonna be burning more calories. And so you have to keep that in mind when you're looking to see which kind of weighted vest you want because the one that I originally had had more breathing capacity, whereas the one I have now doesn't. So when I take it off, I'm drenched with sweat,” she says.

She Walks with It and Sometimes Wears It While Doing Chores

She explains that she wears it in the morning for her 3-mile walk. By the time she gets home, she is ready to take it off. “I sometimes do my chores with it on in the morning,” she adds.

RELATED: I Lost 90 Pounds in 3 Years Without Giving Up My Favorite Foods

Here Is Everything You Should Consider Before Buying One

“If you are thinking about getting a weighted vest, consider the style you want, the weight that you want, and how you're going to incorporate it into your daily lifestyle,” she suggests. “Also, start thinking about how it could benefit you. It benefits me for a lot of reasons for weight loss, reminding me of how much I used to weigh. It also helps me with my posture. It's making me stronger, especially around my upper neck and shoulder area.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Walked 30 Days With a Weighted Vest and Learned 5 Critical Mistakes

Chalene_Johnson2
chalenejohnson/Instagram
Christopher Roback
By Christopher RobackDec 19, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

When health and fitness expertChalene Johnson discovered she had early-stage bone density issues at 47, she turned to weighted vest walking for a solution. But what started as a bone health experiment turned into a journey of unexpected discoveries. After 30 days of testing different approaches, she identified crucial mistakes that could make or break your weighted vest walking routine. Her insights, combined with scientific research, reveal exactly what you need to know before starting this increasingly popular fitness trend.

Mistake 1: Starting Too Heavy

"My first mistake was buying a 30-pound vest because I thought I had a strong core," Chalene admits in her post. "I almost threw my shoulder out, trying to get it on." She learned that weight selection depends more on core strength and comfort than body size. "I think it depends less on your weight and your height and more upon your strength, your core strength, and what's comfortable for you," she says. Most people should start with an 8-pound vest, while those with weaker cores might begin with 5 pounds.

Mistake 2: Rushing Into Long Walks

"The first week that I started wearing it, I noticed that it felt super heavy," Chalene recalls. "I wanted to get it off me as quickly as possible." Instead of immediately taking long walks, she discovered a better approach: "I just wore it around the house and kept checking if 30 minutes had passed." This gradual introduction proved crucial for success.

RELATED:Mom Loses 35 Pounds in 6 Months Using 5 Natural Methods to Lower Cortisol

Mistake 3: Choosing the Wrong Vest Style

"The way that it fits makes a really big difference," Chalene emphasizes. She tried multiple styles before finding the right one. "There are vests that go around your shoulders and buckle across your chest and others where the weighted part is in the middle of your chest." She warns against chest-weighted designs: "I don't find those very comfortable. I think a man made that vest." The key is finding a style that allows proper posture and comfortable movement.

RELATED:She Broke Up with These 5 Bad Habits at 46 and Lost 10 Pounds in 2 Months

Mistake 4: Inconsistent Progression

"By week three, I realized, hey, maybe I just wear this around the house and just try to extend it by maybe 10 minutes each time I wear it," Chalene explains. She found success by wearing it three to four times weekly during everyday activities: "brushing my teeth, maybe doing research, standing up at my working desk." This consistent, gradual approach helped her body adapt properly.

Mistake 5: Ignoring Your Body's Signals

"When my husband and I take a leisurely walk after dinner, we both put on our weighted vests, and we walk slower, which is more enjoyable," Chalene shares. She learned to adjust her expectations and listen to her body. Instead of forcing long walks immediately, she found success in shorter, more frequent sessions. "I feel like the vest pulls my shoulders back, so it improves my posture," she notes, highlighting the importance of paying attention to how your body responds.

The Science Behind the Benefits

Research strongly supports the benefits of weighted vest walking. Studies published in Osteoporosis International show it can significantly improve bone density, particularly in the hips and spine. The Medicine & Science in Sports & Exercise journal found that adding a vest increases calorie burn by 10-15% while maintaining a comfortable walking pace.

Finding Your Sweet Spot

Studies suggest wearing a vest that's 10-20% of your body weight can significantly increase exercise intensity without requiring faster movement. However, as Chalene's experience shows, starting lighter is crucial. The Journal of Strength and Conditioning Research reports significant improvements in lower body strength after just 12 weeks of consistent practice.

RELATED:10 Signs You’re Burning Fat, Not Muscle

Making It a Sustainable Habit

By the end of 30 days, Chalene's perspective completely changed. "It started to feel like a hug," she says. The key to success is gradual progression and consistency. By avoiding these five critical mistakes, you can make weighted vest walking a comfortable, sustainable part of your fitness routine while maximizing its bone-strengthening and calorie-burning benefits.

As Chalene discovered, the goal isn't to challenge yourself to the point of discomfort. Instead, focus on consistent, comfortable progress that allows you to maintain this beneficial practice long-term. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 45 Pounds and Kept It Off With These Simple Changes

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Leah Groth
By Leah GrothJun 18, 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
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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 weight by making a few simple changes to your diet? Katie Dunlop (@LoveSweatFitness) is an influencer who lost 45 pounds and went on to become a certified personal trainer, helping others achieve their weight loss goals. In a viral YouTube video, she “really racked her brain” and revealed everything she did – and stopped doing – to lose 45 pounds “and keep it off for like eight-plus years now,” she says.

I Stopped Over Exercising

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“Number one thing I stopped doing that helped me lose all of that weight was over-exercising,” says Katie, explaining that what she did for years caused her “to fail” because she would go like full throttle crazy thinking I needed to work out for an hour or two hours every single day.” However, after a few weeks, she would “crash and burn so hard and end up doing nothing for probably a month or two.”

Why? Because It Leads to Burn Out

“So it's like these big highs and lows, right? You like to go full craziness, and you just get burnt out.,” she says, adding that your body “can’t handle that mentally” and “you get tired and exhausted.” And “if you're not setting up goals in a strategic way and giving yourself micro-goals, you're gonna end up failing because you don't have that constant motivation. You're not seeing results right away, and all you're feeling is exhausted and tired, and that does not work for anyone. So I had to give up over-exercising and find a way to move my body every day and start healthy habits and really just start to build.”

Commit to 10 Minutes of Exercise Daily

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“I just committed to 10 minutes every single day, and that usually turned into more than 10 minutes. But 10 minutes was super manageable, and it made sure I wasn't overdoing it so that I could be consistent over time,” says Katie.

I Stopped Weighing Myself Daily

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“Number two thing I stopped doing every single day, and this is one that if you take nothing else away from this, this is the one you need to make sure you do. I stopped weighing myself every day,” says Katie. “I literally went through a period of time where I would weigh myself every single day.”

Why? Body Weight Fluctuates Daily

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“And here's the thing, you guys: Your body weight fluctuates every single day,” she points out. “It can depend on how much food you've had, if you've gone to the bathroom if you've been drinking a ton of water if you're on your period. All of those things and more can impact your body a couple of pounds here and there. So, if you're weighing yourself every day, it is going to be devastating and discouraging when you're trying to reach goals and make changes. If you're seeing the scale go up and down and up and down, you gotta stop doing it.”

Instead, I Weighed Myself Every Four Weeks and Took Photos and Measurements

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“What I started doing was setting a goal for myself to weigh myself every four weeks, but I also started taking photos and measurements. And those two things are really important because there's more than just this number on the scale, right?” says Katie. "If you have a standard scale, all you're gonna get is a number. And what does that mean? Like there's so much more to it than your actual weight, and things change as you start to live a healthy lifestyle.”

I Also Invested in a Comprehensive Scale

“The other thing I did was I started to use a better scale, like one that actually gives you more information,” she says, revealing that she splurged on the Body Analyzer from Vanity Planet. “You guys, this is the best at-home scale you can get because it not only tells you your overall weight, but it breaks down your water weight, your bone density, your muscle mass,” she continues, “so you can get more information and understand as you're making change, if you're gaining fat, if you're gaining muscle, like how much water weight is in there.” She recommends using it once a month.

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

I Stopped Comparing Myself to Others

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“The third thing I stopped doing, and this one is tricky, I stopped scrolling so much,” she says. “I literally used to get trapped on Facebook and Instagram when it first started coming around and just scrolling and scrolling and looking at people and comparing myself and scrolling through magazines.”

It Was “So Unhealthy”

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“We're constantly bombarded by images of people that we think we're supposed to look like. I compared myself to my friends. I compared myself to other women I saw in real life and on TV, and on the internet everywhere. And it's so unhealthy. Like it was probably one of the most emotionally draining things that I was doing for myself,” she explains. It “was really causing me to get back into these depressed moods that wouldn't allow me to have the motivation to keep going because I'd be like, ‘I can never get there. I'm never gonna look like that.’ But the thing is, you're not supposed to look like that,” she points out. “You're supposed to look like you like the healthiest version of you that you can possibly be.”

If I Scroll and Think Negatively, I Stop and Say Something Positive

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“What I started doing is I gave myself a little bit of a rule. I would say I could scroll all day long, but the second that my brain started either thinking negatively about someone I was looking at or thinking negatively about myself, I had to stop, and I had to say something positive. And I think that's good because depending on your mood, it can really dictate and impact how you feel and how you perceive information and like how you see things,” she points out. “So just flip the script, be positive, and you'll feel so much better.”

RELATED: What Happens to Your Body When You Stop Eating Processed Meats

I Stopped Netflix Binging

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“The fourth thing I stopped doing was binging so much on Netflix. And this one's hard 'cause I really love shows and movies. I just always have. But it's so easy to get sucked into like the Netflix or whatever, TV, YouTube, vortex when you're like off work, and you're tired, and you just wanna sit on the couch, and you then go into like watching land and then you don't get your workouts in, or you're like more likely to snack mindlessly, right?”

Instead, I Did Productive Things

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“So I stopped binging, but sort of, I just flipped it. So I was like, okay, well, I'm not gonna just like sit here for three hours and watch a bunch of TV 'cause now I'm not being productive. I'm getting more tired and not wanting to go do things even more,” she says.

My Rule Is, I Can Watch My Shows While Doing Cardio

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“So now my rule is I either have to be on the treadmill doing cardio to watch my Netflix shows, or I have to have already worked out,” she explains. “So if it didn't already work out, then I'm not gonna watch it. Or if I really, really wanna watch it, then I like to go to the gym and go on the treadmill.”

I Gave Up Diets

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And the final but most important sacrifice she made? “You gotta give up diets,” she says. “So we all have a diet, but you need to stop being on diets. The difference is that a healthy diet is just like how you fuel your body and nourish yourself every single day, right? Your diet is your nutrition, how you're feeding yourself.” She says that she tried every diet under the sun, “and I ended up sick after most of 'em. If I ever lost weight on them, I gained it all right back, which is like fluctuating up and down, jacked up my metabolism.”

RELATED:Irresistible Smoothie Recipes to Kickstart Your Weight Loss Journey in 30 Days

I Added Healthier Things Instead of Being Overly Restrictive

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“You have to find something that works in your life that you can maintain long term all the time,” she continues. “So I focused on adding healthier things into my diet all the time. Instead of cutting stuff out and restricting, I would add things in, add more veggies, add more water, like add more of the good stuff so you have less room for the bad stuff. And then I would start eliminating certain things where I'm like, okay, well, I know these really, really bad processed carbohydrates aren't good for my body. And so, what can I swap those for? That's a healthier option without giving up carbs because we need them.”

💪🔥Body Booster: Start with just 10 minutes of exercise each day. Keeping it short and simple makes it easier to stay consistent over time.

Nutrition & Diet

I Lost 81 Pounds in a Year and This is What Changed in My Body

Caroline_carolineefitness25
carolineefitness25/TikTok
Leah Groth
By Leah GrothJun 14, 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.

Sometimes, people focus so much on losing weight that they don’t even think about what happens after. Caroline Mabeus (@carolineefitness25) is a social media influencer and weight loss warrior who has lost over 80 pounds “naturally,” sharing her health journey with her hundreds of thousands of followers. “I lost 81 pounds in one year. And I'm gonna tell you things that happen when you lose 81 pounds that nobody tells you,” she says at the start of the TikTok clip.

You Will Look Like a Different Person

@carolineefitness25

What its like to lose 81 lbs #weightloss #howtoloseweight #weightlossmotivation #highprotein #weightlosstiktok #fatlosstips #caloriedeficit #portioncontrol #fitness #fittok #100lbsdown #weightlossprogress #fatlosstips #fitness #losingweight #weightlosstransformation

“First of all, nobody tells you you're gonna look like a totally different person,” Caroline reveals. “The amount of people that tell me that they don't recognize me now at 118 pounds versus 200 pounds is insane.”

You Will Have Loose Skin

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

“You cannot control the loose skin. You're gonna get loose skin. It's inevitable,” Caroline continues. “I don't have a ton, but you can't beat yourself up about it because you can't change it. There is nothing you can do to prevent it.”

You Will Gain Confidence

@carolineefitness25

Dont ever give up ❤️ #weightlosscheck #howtoloseweight #weightlosstiktok #fittok #100lbsdown #caloriedeficit #intermittentfasting #tipsforweightloss #weightloss #weightlossprogress #80lbsdown #weightlosstransformation #glowupchallenge #watchmeloseweight #losingweight #weightlosschallenge #weightlosscheck

“I'm the most confident I've ever been,” Carolina says. “It doesn't mean I don't have loose skin, it doesn't mean I have a perfect body, but weight loss has given me confidence that I didn't even know existed.”

Your Voice Will Change

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“My voice is completely different, less breathy,” Caroline says. She adds that she isn’t out of breath like she used to be “when I walk up and down the stairs.”

Your Breasts Might Be Saggy

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“Shaving my armpits is weird,” she says, noting that they “go in,” she says. “My tits are saggy, and that's okay. They're literally the majority of my loose skin.”

You Will See Parts of Your Body You Never Saw

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“Being able to see” part of your body you never saw is game-changing, she says. “Having a stomach in the way and never being able to be the weirdest thing in the entire world.”

RELATED: 15 Proven Strategies to Drop 2 Pounds a Week with Minimal Effort

You Will Fit Into Small Clothes

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A great change? Going clothes shopping. “It will never get old,” she reveals. “Trying on small clothes and having them fit you.”

People Will “Hate On You”

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“You're gonna get so much love and so much support on your weight loss journey, but you will also have people who are gonna hate on you,” she continues. “People are gonna hate on you at your heaviest, and they're gonna hate on you after you succeed and lose the weight too.”

Your Skin Might Break Out

You also might experience skin problems. “My hormones are balancing, and I have acne. See that bad boy right there? Yeah,” she says. Body temperature fluctuations are also likely, according to Caroline. “I'm cold 24/7,” she reveals in the clip.

RELATED: 8 Steps I Used to Stop Sugar Addiction and Drop 30 Pounds

It Might Hurt to Sit

Young woman touching her kidney in pain.Shutterstock

It might hurt to sit, she continues. “I can feel my tailbone when I sit,” she says. “It scared me the first time I felt it because I have never felt it.”

You Will Notice “Random Bones”

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“Same thing with collarbone and random bones,” Caroline says. “I'm like, what is that? Is that supposed to be there? Yes, it is. It's your bone.”

You Will “Glow and Thrive”

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Caroline adds that there are so many mental health benefits. “You are going to glow and thrive and be so happy, and you're going to be so grateful for the journey,” she says.

However, You Will Also Experience Negativity

Caroline admits that “it's going to be hard,” she says. “It's hard at my lowest weight. Even now, when dealing with some of the comments people have to say, telling me that I'm too skinny or that I looked better before,” she explains.

RELATED: 15 Simple Tricks to Shed 10 Pounds Every Month Without Strict Dieting

You Will Be Happier Than Ever

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“I still have bad days, and I'm still, you know, trying to get to know this new body,” Caroline admits. There are times I don't recognize myself. But most importantly, I've never been as happy or as confident as I am now.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Woman Lost 6 Pounds in a Month by Wearing a Weighted Vest

Erin_Girouard_erinjgirouard1
Copyright erinjgirouard/Instagram
Leah Groth
By Leah GrothDec 03, 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:
✓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 thinking about adding a weighted vest to your walks? Erin Girouard is a mom and weight loss warrior who lost 75 pounds and helps other women do the same. She regularly shares her tips and tricks on how to burn fat in a natural and sustainable way. In a new post, she details her experience wearing a weighted vest. “35 days ago, I bought a weighted vest and started walking every morning…I was not expecting what happened next,” she writes in an Instagram video of herself walking. In the post, she reveals that she dropped pounds fast. “I lost 6 lbs,” she says, going on to reveal the other benefits of walking daily with a weighted vest.

She Had Been in a Weight Plateau for Months

“I had been on a plateau for months. No matter what I ate or how much I worked out, I just couldn’t break through it,” she writes in the post. “I was on a call with some fabulous women talking about managing symptoms of perimenopause, and they suggested making walking a daily non-negotiable, but like so many of us do, I told myself I definitely didn’t have time.”

When She Started Walking, She Lost Weight Fast

“Except…I did have time, and once I made it a priority, it very quickly became the best and most peaceful part of my day. I scheduled it, and before I knew it, I was back to feeling my best and six pounds lighter on the scale. This was all in the same month I learned to make sourdough and ate my weight in bread, so I know it was the walking that did the trick,” she says.

It Also Improved Her Mental Health

It wasn’t just weight loss that she experienced as a result of her walks. “I also learned that spending time in nature every single morning does WONDERS on my mental health. I come back feeling energized, focused, and more able to take on my day,” she writes.

And, It Improved Her Spirituality

It also helped her mind in other ways. “I learned that some of my best thinking is done on that one-hour walk and have had emotional, professional, and spiritual breakthroughs on the trail,” she continues in the post.

RELATED: 6 Things Coach Quit Doing to Lose 50 Pounds

She Broke Through Negative Thoughts

It also helped her process a lot of things she was struggling with. “I learned that even though I’ve been on my health journey for four years, I still struggle with overcoming the negative thoughts and beliefs I create in my head. Sometimes, when you feel resistant to something, you just have to take ACTION to get the motivation you’re looking for. (The podcasts I listen to on my walk help with this),” she says.

And, It Taught Her the Importance of Evolving

It also taught her that sometimes you need to evolve your approach to health and wellness. “I learned that sometimes, it is necessary to make changes in your routine to see the results you want. As we age, what once worked might not work anymore, and that doesn’t mean we’re broken. It just means it’s time to switch it up,” she says.

Remember That Things Can Change at Any Moment

In another post, she revealed more details about her weight loss journey and how it was jump-started. “One early morning in my basement, I asked God to show me the way back to my energy, my purpose, and my happiness. That morning, I heard a voice as clear as day that said, ‘start sharing the food that changed your life,’ and with one recipe, my little corner of the internet exploded with thousands of incredible women joining me to feel more inspired in their nutrition,” she writes. “Sharing the things I’ve done to lose 75 lbs and change my relationship with food has brought me back to life. And taught me so so many lessons in the process.” Her first tip? “If you told me I’d be ending the year feeling joy, I would have said no chance. Remember that if you’re in a dark place right now. It can change at any moment,” she says.

Help Others

She also recommends helping others to get out of their own way. “The fastest way out of feeling stuck is service to others. Waking up every day and intentionally seeking ways to be a light for others has healed me,” she says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

And, Grief Is Temporary

She also discusses the grief she experienced after losing her father. “If you’re walking through grief, there will be brighter days ahead. It won’t always feel like you are swallowed by it. I promise,” she says.

Listen to Guiding Voices

Finally, let God guide you. “Listen to the whispers. Maybe you aren’t a believer in God, but you still have a guiding voice that urges you toward your path. This voice knows the way to reach your most authentic life. Trust it. When you’ve silenced it for so long, it stops being as loud. But it’s always there,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 28 Pounds in 4 Months: 4 Mistakes

Luisana Carrero luisana nutritioncoach
Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothMar 14, 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.

Do you want to lose weight but aren’t sure which habits are hurting or helping you? One expert has some suggestions. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In a new social media post, she opens up about her journey. “4 mistakes I had to stop making before I could finally lose 28 pounds in 4 months,” she writes. “I used to think something was wrong with me, blaming my hormones and lack of willpower…Until I realized I was making these mistakes.”

Mistake: Eating Clean But Not Paying Attention to Calories

Her first mistake? “Eating clean without paying attention to the amount of calories I was consuming,” she says. “I thought eating clean meant I’d automatically lose weight 😅, but I didn’t realize that even healthy foods can lead to weight gain if you’re eating too much.”

Fix: She Used a Macro Calculator

How did she correct this mistake? “Instead, I started measuring my portions to ensure I was actually in a calorie deficit,” she writes. She recommends using a macro calculator.

Mistake: Rewarding Herself with Cheat Meals

Another mistake she made? Rewarding herselff with “cheat meals,” she says. “I’d be ‘good’ all week, then go overboard on cheat meals, turning one meal into an entire weekend of indulgence.

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

Fix: Eating Mostly Healthy But Including Food She Loves

What does she do instead? “I incorporated a healthy balance of the foods I love into my daily diet (10-20% of my total calories). This made dieting less stressful and helped me stay consistent long enough,” she reveals.

Mistake: Neglecting Daily Movement

Another mistake she made? “Neglecting daily movement,” she writes. “I used to sit all day and assumed my 1-hour workouts were enough, but they weren’t.”

Fix: Daily Walks

Her fix was adding steps to her day. “Walking became a non-negotiable for me. I committed to hitting 10,000 steps every day, I do this by going on walks or using my walking pad,” she says.

Mistake: Surrounding Herself with People Who Didn’t Support Her Goals

Her final mistake? “Surrounding myself with people who didn’t support my goals,” she writes. “‘Friends’ would make fun of my choices, and I let it get to me.”

Fix: Setting Boundaries

How did she fix this? “I started setting boundaries and distanced myself from negativity. Prioritizing my own health and happiness became my focus,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

These Small Changes Made a Big Difference

The bottom line? “These small but impactful changes completely transformed my life and I’m sure they’ll help you too,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Foods Coach Eats and 7 She Avoids to Lose 49 Lbs

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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 but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

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

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

Healthy Fat

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

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

Vegetables

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

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

Fresh Berries

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

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

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

Fermented Foods

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

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

Starches

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

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

Seasonings

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

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

She Doesn’t Eat: Vegetable Oil

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

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

Sugar

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

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

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

High Fructose Corn Syrup

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

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

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

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

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

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

Brownie and Cake Mix

Protein Brownie Batter

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

Fruit Juice

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

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

Nutrition & Diet

5 Nutrition Mistakes Sabotaging Weight Loss

Randy Kotey flattummycoach
Copyright flattummycoach/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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 tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says.

Skipping Meals

You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.

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

Relying on Low-Fat or Diet Foods

You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says.

Not Eating Enough Protein

One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. 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.

Overeating Healthy Fats

Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Drinking High-Calorie Beverages

Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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