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Woman Quit Alcohol For 30 Days and These 8 Changes Stunned Her Doctors

These surprising benefits of going alcohol-free will make you rethink your drink.

Christopher Roback
By Christopher RobackOct 25, 2024
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.
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Christopher Roback
By Christopher RobackOct 25, 2024
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.
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Nutrition & Diet

When YouTube wellness influencerKeltie O'Connor decided to give up alcohol for 30 days, she expected better sleep. What she didn't expect were eight profound changes that would transform her daily life, social connections, and overall well-being. Her experiment revealed benefits that lasted well beyond the challenge – and might inspire you to try your own alcohol-free month.

Alcohol's Hidden Impact on Your Body

Leah Miller, MHC from American Addiction Centers, explains that "Alcohol can change how the brain functions and appears, altering moods, behavior, coordination, and memory." Beyond the brain, Miller notes that "Both chronic alcohol consumption and binge drinking can affect the heart, leading to cardiomyopathy, irregular heartbeat, increased risk of stroke, and high blood pressure."

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

Why One Month Without Alcohol Can Change Everything

"I don't have a drinking problem," Keltie explains in her post, "but after traveling through Ibiza and Europe with friends, I found myself craving routine, quality REM sleep, and just being on my game." She adds, "I get such a high dopamine fix from being with people in that first drink and even second up to a third...but today I got up, I'm not even that hungover, it's just I feel so unproductive."

Miller notes that even brief periods of sobriety can lead to "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

The First Change: Sleep Quality Transformation

"My sleep quality was just bang on. I've never done that for a full month of just going to bed 10:30 to midnight every night and waking up six to seven-thirty every day," Keltie reveals.

Miller explains that this improvement occurs because alcohol significantly disrupts natural sleep patterns, and removing it allows the body to restore its natural rhythms.

The Second Change: Heart Health and Recovery

Keltie noticed her heart rate variability (HRV) improved consistently. "My HRV never plummeted, but it will affect my workouts next week... It was just nice to have a consistent month." Miller confirms that stopping alcohol can lead to "lower blood pressure" and improved cardiovascular function within weeks.

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

The Third and Fourth Changes: Skin and Digestion

The physical benefits extended beyond internal health. Keltie experienced clearer skin and better digestion, changes that Miller attributes to alcohol's impact on the body's ability to absorb nutrients and maintain hydration. "Alcohol impairs the body's ability to fight diseases... even a full 24 hours after getting drunk."

The Fifth Change: Fitness Consistency

"I'm a social butterfly without the bar. Who is she?" Keltie shares about her newfound ability to do back-to-back morning workouts on weekends. Miller notes that sobriety can lead to "Maintaining a healthier body weight" and "Potential regeneration of damaged liver cells," supporting better overall fitness performance.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The Sixth Change: A New Kind of Social Life

"I self-sabotage when I isolate myself and I'm not around people. I'm very extroverted," Keltie admits. Instead of limiting her social life, sobriety enhanced it. At a beach hangout, she found, "This was actually amazing. Just met people, and I remembered everything we did, and I just talked from the heart."

Miller suggests this success comes from learning to "Find ways to occupy your time" and "Consider joining a support group."

The Seventh Change: All-Day Energy

"I never had that one to five o'clock feeling, and I just haven't had it in a month," Keltie shares. Even at events where drinking is normal, like a DJ show, she found new appreciation: "As someone who's a DJ themselves, it was nice to go sober because I really appreciated the stage, and I can remember actually what happened."

The Eighth Change: Mental Clarity and Productivity

The mental fog lifted, leading to better focus and productivity. "It was nice to have a consistent month that every day I had good sleep," Keltie notes. Miller explains that this mental clarity comes from "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

RELATED: This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

How These Changes Last Beyond 30 Days

While Keltie hasn't sworn off alcohol completely, noting, "Of course, I'm going to drink, have fun with my family," she's discovered a new approach: "I'm just trying to be more social in my day-to-day instead of just when I drink. I feel more lightness, joy, laughter, and fun in my daily life than just in my nighttime life."

Miller underlines that "A lowered risk of cancer with each year of sobriety" is just one of many long-term benefits of reducing alcohol consumption. According to Miller, success comes from having a plan and support system in place. Whether you're looking to quit entirely or just take a break, the benefits to both body and mind make it worth considering. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

Woman Stuns Fans With Flat Belly After Losing 30 Pounds With These 5 Habits

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Leah Groth
By Leah GrothSep 08, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Gina (@workoutwithgina) is a functional fitness trainer and weight loss warrior who dropped 30 pounds and achieved a celebrated midsection by changing her approach to diet and fitness. In one of her many viral TikTok videos, Gina reveals a few habits that helped her lose weight, blast belly fat and achieve her flat and chiseled abs. “Some more fat loss tips on how I got from here to here,” she says in the video, sharing a before-and-after photo. Here are 5 habits that helped her achieve her enviable abs.

1. She Cut Alcohol Out for 4 Months

@workoutwithginaa

This is what helped me 🤍 #fyp #fatlosstips #fatloss #fatlossjourney #foryou #fittok

The first thing Gina did was put down the bottle. “So right after this picture was taken, I decided to cut out alcohol for four months. I didn't really have a reason to drink,” she said, adding that finding inspiration from others was helpful. “You want to follow someone that's kind of going through the same thing you are. There is something nice about relating to people that also deal with what you're dealing with,” she said.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

2. She Only Drank Water

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

“The only liquid I actually consumed was water,” she says. “I would always have a glass of water before my meals, like a big glass of water because I would find that I would eat my meal and I wouldn't actually finish it every time I would feel full. A lot of times when you think you're hungry, you're actually thirsty,” she added. “So water, water, water.” According to the Mayo Clinic, hydration is a key component of health. 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. 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.

3. And, One Coffee a Day

a man person making latte art in a cup of coffee.Shutterstock

Gina also enjoyed the perks of coffee. “I had one coffee in the morning with oat milk and stevia,” she reveals in the video. As long as you don’t add lots of milk and sugar, coffee is a healthy addition to your diet and can help you achieve your fitness goals. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Related: I’m a Dietitian and These Are Snacks I Eat Daily

4. She Also Walked

Hiking in the mountains. Female legs with sports shoes and backpack running on a trail mountain, close upShutterstock

Gina adds that “lots of walking” also helped her lose weight. “Honestly, I think this is the most underrated thing. I walked so much. 10,000 steps a day, no problem.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

5. She Set Weekly Goals

Calgary, Alberta, Canada. Feb 21, 2022. A Person with an Apple Watch Series 7 with a pedometer and 10 kilometers run or walk.Shutterstock

Gina also set “a weekly goal,” changing them every 7 days. “I remember one time I did this goal where I would make sure to have a healthy breakfast every single morning. Once I did that, I would do another goal. Make sure to get 12,000 steps every day. Once I did that, I would do another goal,” she reveals.

💪🔥Body Booster: Setting a new weekly goal every 7 days is a great way to challenge yourself to conquer new fitness goals. Consider creating rewards to help motivate you to achieve success on a weekly basis.

Nutrition & Diet

I Drank a Gallon of Water Every Day for a Week and Here's What Happened

Keegan Acton
Copyright Keegan Acton/YouTube
Leah Groth
By Leah GrothSep 14, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Can you lose water by upping your water intake? According to one YouTuber, the answer is yes. Keegan Acton is a social media influencer who shares tips and hacks with her followers. In one viral video she reveals what happened when she majorly upped her water intake. “I've seen this video floating around YouTube where people drink a gallon of water a day for seven days, and I thought, why not try it out?” she says at the start of the clip. “I lost so much weight in these seven days that it was concerning,” she adds.

She Kept Her Diet and Exercise Routine the Same

She went on Amazon and bought a half gallon water bottle and drank a gallon of water every day for a week. “I also wanted to note that throughout this week I made sure to eat foods that I would normally eat and work out as much as I would normally work out. So I know that all my results are from the water and not from anything else,” she says in the video.

She Tried to Drink the Water Earlier in the Day

She also tries to get her water intake fulfilled by mid-afternoon, so she doesn’t have to “go to the bathroom that much later in the day, especially throughout the night, which I was kind of nervous about.”

She Had to Go to the Bathroom “All the Time”

“I have to go to the bathroom all the time,” she says. “My urine was clear. It was literally as clear as water.”

It May Not Be Sustainable for a Lot of People

Closeup on mineral water bottles in raw and linesShutterstock

“If you're in an office or you run errands or you drive a lot for work or you do something like that, I don't think this would be that sustainable. I guess even if you work from an office, you have a bathroom,” she says.

Her Hunger Decreased

“It is three o'clock. I have not eaten or been hungry at all today. Obviously it's because my stomach is just filled with so much water,” she says. “I needed to make it an intentional thing that I do need to eat even if I'm not hungry because I'm not like getting my nutrients.”

She Lost Almost 5 Pounds in 7 Days

Female leg is stepping on white scales at homeShutterstock

“I lost 4.6 pounds. I almost lost five pounds in seven days. That is absolutely crazy,” she says. Did she gain all the weight back the second she stopped drinking so much water? “The answer is yes, kind of,” she admits, noting that a month later she “probably gained back two pounds after I was done and then the two three pounds kind of stayed off.”

RELATED:Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast

It Didn’t Improve Her Complexion

She also was curious how it would impact her complexion. “My skin I would say didn't really change that much,” she says.

She Didn’t Get As Many Headaches

Sports woman drinking bottle of water.Shutterstock

“There were a few other things that I wasn't looking for that I did notice throughout this week. The first one was that I did not get as many headaches as I normally do,” she reveals.

She Also Felt More Energized

“The second one was that I had a ton of energy. I'm a pretty high energy person,” she adds.

She Was Bloated the First Few Days, and Then Felt “Very Unbloated”

“The last one is bloating. The first few days I was super bloated and then after that I felt very unbloated, so that's a plus,” she says.

How to Drink Water Safely

Senior man, fitness and drinking water in nature for hydration or natural sustainability after workout. Mature male person with mineral drink from exercise, training or cardio in recovery or breakShutterstock

If you're considering increasing your water intake, it’s important to do so safely to avoid potential side effects like bloating or overhydration. Start by gradually increasing your daily intake rather than jumping to a gallon immediately. Spread your water consumption throughout the day to help your body adjust, and avoid drinking too much water in a short period, which can lead to imbalances like hyponatremia. Listen to your body’s signals—if you feel too full or uncomfortable, slow down your intake. And remember, while water is important, maintaining a balanced diet for proper nutrient intake is essential. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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

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Leah Groth
By Leah GrothDec 19, 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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✓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.

Yes, you can lose weight without extreme dieting or exercise, claims one weight loss warrior. Katie Tufte is a mom and influencer whose mission is “helping moms conquer weight loss, energy, support cortisol and GLP-1 naturally.” In a new video, she reveals a few simple tweaks she made to her routine that were game-changing for weight loss. “I’m down 35 pounds. Here’s how,” she writes across the video. “How I did it when I discovered I was dealing with high cortisol, I felt stuck—like nothing was working for me. But I made a few key changes to my daily routine that helped me lower cortisol naturally and finally start losing weight. Here’s What I Did,” she writes.

She Started Walking More

The first thing she did? “Less Intense Workouts,” she writes in her post. One of her things she changed was that she “started walking…a lot!” Does walking help with weight loss? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

She Drank More Water

Hydration was also key. She drank “more water with minerals,” she writes. “Staying hydrated with electrolytes.” How much water do you need to drink? 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.

She Prioritized Sleep

Next on her list? Getting enough rest, starting with an early bedtime. “Prioritizing sleep is crucial for stress relief and hormone balance,” she writes.

She Changed Her Diet

And while she didn’t diet, a diet change was very important. “I started eating balanced meals, focusing on protein to stabilize my blood sugar,” she writes. Research has found that 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.

She Started Taking Supplements

She also started taking a cortisol-supporting supplement. “This was the game-changer that helped manage my stress levels effectively,” she writes.

She Lost 30 Pounds in 6 Months

“Within 6 months, I lost 30 pounds that I’d been struggling with for years, and my energy levels came back! And about a year later, I added in gut health and lost another 5!” she writes. “By supporting your cortisol levels and gut health, you can finally break free from the cycle of stress and weight gain.”

RELATED:9 Foods with More Protein Than an Egg for Weight Loss, Says Nutrition Coach

She Also Replaced Intense Cardio with Low Impact Weight Training

She also switched up her approach to exercise, she revealed in another post. “Ditched intense cardio for low-impact weight training,” she writes. “This helped me build muscle, boost metabolism, and reduce the stress on my body.”

And, Changed Her Morning Routine

She decided to change her approach, and she wrote in a post. “It wasn’t until I switched up my morning routine—focusing on supporting my hormones rather than restricting my diet—that I saw real, lasting changes,” she said. Here is what she started prioritizing. 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 Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

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anniesfitnesssteyning/Instagram
Leah Groth
By Leah GrothOct 14, 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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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 give up processed sugar but aren’t sure how? Annie Murray is a fitness trainer and social media influencer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves,” she writes in her Instagram bio. “In February 2021, at age 51 and in menopause, I gave up processed sugar and refined carbohydrates,” she writes in the post. “Now aged 54 and post-menopause, I am still living a sugar-free life. She then goes on to reveal the things that helped her achieve this.

Processed Sugar Increases Inflammation, She Says

She starts by explaining the reasons why she decided to give up processed sugar. “I had read that consuming too much of these food types can lead to inflammation in the body, which may increase the risk of developing chronic diseases,” she writes in her post.

It Also Impacts Blood Sugar, Which Affects Mood and Energy Levels

“Also, for women during menopause, declining estrogen levels can reduce insulin sensitivity. This can lead to higher blood sugar levels, cravings for sugary foods, and weight gain, particularly around the abdomen. Fluctuations in blood sugar can also affect mood and energy levels, causing irritability or fatigue,” she says.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

After Two Weeks, She Felt Better

“After two weeks of removing cakes, biscuits, sweets, and any food containing processed sugar from my diet, the withdrawal symptoms, like headaches, disappeared. I felt less bloated, had more energy, and improved my sleep. My blood sugar levels felt stable, and the cravings for sugary snacks disappeared,” she says.

Read All Food Labels

Her first piece of advice is to read all food labels. “To avoid processed sugar, I had to learn to read food labels. Sugar is usually added to food to enhance the taste and extend the shelf-life of products. These empty calories contain almost no beneficial nutrients such as vitamins, minerals, fiber, protein, or healthy fats. Sugar has over 56 different names, such as maltodextrin, palm sugar, high fructose corn syrup, and dextrose,” she writes.

Eat a Nutrient-Rich Whole Food Diet

Second, eat a nutrient-rich whole-food diet. “I replaced refined carbs and processed sugar with a nutrient-rich diet that includes lots of protein, complex carbs, healthy fats, and fiber from fruits and veggies. I cook everything from scratch to know what goes into my food,” she says.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Eat Protein at Every Meal

Third, eat protein at every meal. “I aim to consume at least 100g of protein daily. A high-protein diet helps manage my blood sugar levels and keeps me fuller longer. My main protein sources include lean meats, cottage cheese, Greek yogurt, quinoa, legumes, nuts, and seeds,” she says.

She Also Ditched Drinking

In another post, she discusses one more sugar she gave up: Alcohol. “It just wasn’t working for me anymore. Due to the hormonal changes I was experiencing, I felt my body was no longer able to process it in the same way,” she says. “For a menopausal woman, alcohol can have a negative effect on building muscle, and this is because of the following.”

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Alcohol Decreases Muscle Protein Synthesis

First, drinking leads to decreased muscle protein synthesis, she maintains. “Alcohol reduces muscle protein synthesis, which is already affected by the natural decline in estrogen during menopause,” she writes.

Alcohol Lowers Hormone Levels

It also leads to lowered hormone levels. “Menopause lowers estrogen and testosterone levels, essential for muscle maintenance. Alcohol reduces testosterone and increases cortisol, promoting muscle breakdown,” says Annie.

Alcohol Impairs Recovery

It also impairs recovery. “Alcohol can disrupt sleep, which is crucial for muscle recovery. Poor sleep is common during menopause and can be worsened by alcohol, leading to slower muscle repair,” she says.

RELATED: 5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

Alcohol Reduces Nutrient Absorption

Finally, it can lead to reduced nutrient absorption. “The body prioritizes the metabolism of alcohol over the processing of proteins and carbohydrates, potentially hindering recovery and muscle building,” 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

Burn Fat Faster in Perimenopause by Doing These 7 Things

Ashley DiGiacomo Schwartz the busy mom method
Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
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Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Perimenopause can be a frustrating time for anyone trying to lose weight, especially if you are still relying on the habits that worked for you in your thirties. However, it is still possible to burn fat and slim down, if you make some simple changes to your routine. Ashley DiGiacomo Schwartz is a fitness and nutrition coach who transformed her body during perimenopause and helps other women do the same. “Perimenopause can be hard, but you can be making it exponentially harder if you have bad habits that exacerbate the symptoms and speed up the process,” she writes in a recent post. “10 habits you need to boost your metabolism in perimenopause.”

Amp Up Your Protein Intake

food high in protein,protein sources​Why Protein Becomes More Important After 40Shutterstock

The first habit is starting your day with 30 to 50 grams of protein. “Protein helps stabilize blood sugar, support muscle growth, and reduces cravings which is a must in perimenopause,” she says.

Eat Breakfast

Poached,Egg,Toast,breakfastShutterstock

Ashley doesn’t recommend skipping breakfast or intermittent fasting. “Eat Breakfast or consume something with protein within 30 min of waking up,” she says. “No more coffee on an empty stomach or fasting. We need to bring our cortisol down in the morning to increase our fat burning potential. Cortisol is highest first thing in the morning.”

Lift Weights

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark background​Strength TrainShutterstock

Next, she suggests prioritizing strength training. “30 min 3-4 times a week is ideal and helps maintain muscle, metabolism, and bone density,” she says.

Eat Fruits and Veggies with Every Meal

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,​Putting It All Together: Your After-40 Eating StrategyShutterstock

Also, make sure to pack in the product. “Eat a veggie or fruit at every meal. Aim for 25-30g of fiber daily to support gut health, estrogen detox, and blood sugar balance,” she says.

Hydrate First Thing

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

Wake up and drink water. “Hydrate first thing in the morning before coffee,” she suggests. “You can add a pinch of sea salt to 8 oz of water first thing in the morning for better hydration and energy.”

Take Magnesium Glycinate Before Bed

Serene woman sleeping at night in the bedroom​She Gets Rest and Takes Time for Self-CareShutterstock

She’s also an advocate of taking magnesium glycinate before bed. “Magnesium supports deep sleep, muscle relaxation, blood sugar control and stress resilience—essential in perimenopause,” she says.

Get Some Sun

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.​5. Use Progressive Muscle Relaxation TechniquesShutterstock

Her last tip? Get outside for some Vitamin D. “Try to get 10 Minutes of morning sun outside (or sunlamp) Natural light regulates cortisol and melatonin, improving mood, energy, and sleep,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Pounds Doing These 5 Things

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
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Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you struggling to lose weight? Sometimes we become our own worst enemy in the weight loss process, and need to incorporate some core healthy habits into our routine. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer who lost 50 pounds and helps others do the same. In a new post, she shares “5 ways to make your fat loss easier.”

Strength Training

Almost every expert is going to tell you, that if you want to lose weight, you need to lift weights. “Muscle burns 3x more calories at rest than fat & 🔥 for your metabolism. Plus, when you lose the body fat you want muscle on your body so you look toned + sculpted,” Ferguson writes about strength training. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walking

The next habit that will make weight loss easier? Walking. “Increasing your TDEE (total daily energy expenditure) by a few hundred calories through walking will help you achieve an overall calorie deficit more easily. BONUS: post meal walks help regulate blood sugar and aid in digestion,” she writes. Most experts recommend 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Hydrate

Drinking water is another important habit to simplify weight loss. “Dehydration can disguise itself as hunger,” says Ferguson. “Plus, staying well-hydrated can slightly boost your metabolism 🔥 also more efficiently process and eliminate fat.”

Sleep

Don’t sleep on sleep! Rest helps your body regenerate. “Sleep is really the lead domino in your health and has a big impact on your hormones, hunger, and metabolism. Life is harder when you’re tired,” says Ferguson.

Amp Up Your Fiber Intake

Finally, amp up your fiber intake, which she says is the “missing” puzzle piece. “Yes to protein! Yes to managing calories! And ALSO YES to eating enough fiber. Improved satiation, feel fuller for longer, better digestion, regulate blood sugar,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 56 Pounds Eating “Cheat Code Meals”

Corey House coreyhousefitness
Copyright coreyhousefitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to lose weight while still enjoying delicious food? Corey House is a fitness trainer specializing in helping people over 40 shed fat and build muscle using the methods that enabled him to drop 56 pounds. In a new social media post, he reveals his “cheat code meals” for weight loss. “5 high protein, low calorie meals so good it felt like I was cheating when I dropped 56 pounds of fat,” he wrote.

Losing Weight Is All About Infusing Lifestyle with Healthy Food

“OK, so a long time ago I came to the reality that losing weight and keeping it off was LESS about restriction and deprivation… and MORE about the fusion of lifestyle and healthy food. One of the first things I have my coaching clients do is craft a list of ‘healthier’ foods that they actually enjoy eating and will help them make progress toward their fat loss & fitness goals. And sometimes… we stumble upon food combinations and meal creations that are SO freaking good, they make you feel like you’re cheating. These are their Sustainable Nutrition Staples. Here are five ✋ that I ate on repeat when I was dropping 56 pounds (and STILL eat today),” he says.

Blueberry Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock

Nutritional Information: 56g Protein / 360 Calories

Ingredients

  • 1.5 cups plain non-fat Greek yogurt
  • 1/4 cup blueberries
  • 1 scoop vanilla whey protein
  • 1 Tbsp honey drizzled on top.

BBQ Chicken Flatbread Pizza

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock

Nutritional Information: 69g Protein / 563 Calories

Ingredients

  • 1 sheet Lavash flatbread
  • 8 oz. seasoned grilled chicken
  • 1/4 cup sugar-free BBQ sauce
  • Chopped red onion & bell pepper
  • 1/2 low-fat mozzarella cheese.

High Protein Burrito Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Nutritional Information: 42g Protein / 490 Calories

Ingredients

  • 6 oz. lean ground beef w/taco seasoning
  • 1/2 cup sauteed bell peppers & onion
  • 1/2 cup refried beans
  • 1/4 cup shredded cheddar cheese
  • 2 Tbsp. low-fat sour cream.

Chipotle Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Nutritional Information: 43g Protein / 440 Calories

Ingredients

  • 6 oz. seasoned grilled chicken
  • 1/2 cup cooked white rice
  • 1 cup sauteed bell peppers & red onion
  • 2 Tbsp medium/hot salsa.

Meat Sauce & Spaghetti Squash

Spaghetti squash top down viewShutterstock

Nutritional Information: 57g Protein / 613 Calories

Ingredients

  • 1/2 roasted spaghetti squash
  • 6 oz. 93% lean ground beef
  • 1/2 Rao’s marinara sauce
  • 1 Tbsp. grated parmesan cheese
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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