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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.

She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Discover how daily cardio can transform your body and mind.

Christopher Roback
By Christopher RobackOct 23, 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.
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.

Makari_Espe4
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackOct 23, 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.
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.

Fitness & Workouts

We all know the feeling: sitting at our desks, knowing we should exercise more, but struggling to start. When wellness influencer Makari Espe realized she wasn't meeting the recommended 2.5 hours of weekly cardio, she decided to document a 30-day cardio challenge. Her journey, combined with expert insights, reveals surprising benefits that might inspire your own fitness transformation.

Understanding Cardio

Dr. Erik Van Iterson from Cleveland Clinic explains, "Cardio involves intentionally coordinated physical activities that raise your heart rate for an extended period." It's not just about heart health – cardio has profound effects on your entire body.

"Not only can regular cardio exercise lead to a decrease in your resting blood pressure and heart rate, but these basic changes can also mean your heart doesn't have to work unnecessarily hard all of the time," Dr. Van Iterson notes.

RELATED: 5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By

Setting Up for Success

Makari designed her challenge around scientific guidelines: 300 minutes of moderate cardio, 75 minutes of vigorous cardio, 60 minutes of weights, and one stretching session weekly.

The American Heart Association's recommendation of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise spread across the week

Starting Strong

"A health professor once asked my class what the best form of exercise is," Makari says in her post. "The professor said everyone was both right and wrong because the best workout is one that a given individual enjoys and is excited to do often."

This aligns with Dr. Van Iterson's findings that cardio "combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine."

Week 1: Discovering New Activities

The first week included various activities, from stairs to water aerobics. "Water aerobics was awesome. The resistance from the water is so good on your joints, and it's inexpensive," Makari reveals.

Dr. Van Iterson suggests that beginners "try getting started with three, 10-minute workouts, five or more days a week," making activities like water aerobics an excellent starting point.

Week 2: Building Mental Resilience

During week two, Makari expanded her routine to include spin classes, paintball, and dance lessons. "I think this is the most nervous I've ever been for an activity in my entire life, but everyone was so nice," she admits. This variety not only maintains interest but also supports brain health – research shows cardio can improve memory and thinking ability while reducing dementia risk.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Week 3: Breathing Better, Moving Better

By week three, Makari noticed improved stamina. This aligns with Dr. Van Iterson's observations about lung health: "Your lungs are also positively affected by physical activity. Cardio helps decrease how frequently you have to breathe as exercise ability improves." Makari tried pole dancing and Jazzercise, noting, "I'm learning that you can be both serious and playful in fitness."

Physical Transformations

Makari's V02 max improved from 33.76 to 37.37, reaching "excellent" for her age group. Dr. Van Iterson explains why this matters: "These improvements mean your heart doesn't have to work unnecessarily hard all of the time."

Mental Breakthroughs

"Throughout this challenge, there have definitely been minutes, hours, and days where I felt like garbage," Makari shares, "but I've just been reminding myself how lucky I am to have a fully functioning heart and body that enables me to do all of this."

RELATED: 12 Safe Yoga Poses That Make Bones Stronger After 50

Getting Started

The key to sustainable cardio isn't forcing yourself into a rigid routine. As Makari discovered, and experts confirm, success comes from finding activities you enjoy. Dr. Van Iterson recommends "getting in a 30-minute workout five or more days a week that raises your heart rate for the duration of the activity." Start small, stay consistent, and remember that every movement counts toward better health. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Fitness & Workouts

This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

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Copyright katiepenland123/Instagram
Leah Groth
By Leah GrothNov 08, 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.

Do you feel like your face is “puffier” and “fluffier” than it used to be? There might be a reason for that, according to one expert. Katie Hardage Penland is a fitness coach who helps people “workout smarter, not harder.” In a new social media post, she discusses how she depuffed and defluffed her face. “40+ Ladies. I realize I was not overweight by definition in my before picture, and that’s not what this post is about. I had hit my 40s and noticed I started to feel puffier/fluffier,” she writes in the Instagram post.

Running Was Leaving Her with Inflammation

“What once worked for me (running) was actually making me feel worse. I could feel it: in my face, arms, tummy…Long story short, I had to make changes. Here are three that made a huge difference,” she writes at the start of the post.

She Swapped Running for Walking

The first thing she did was swapped running for walking. “Now, my runner people don’t freak out…running obviously has great benefits, but losing fat and toning up is not one of them. I’ve been an avid runner my whole life. If you are excessively running and feeling bad, that’s a sign you need to reevaluate what’s happening to your body,” she writes.

She Focused on Macros Over Calories

Next, she focused on macros, not calories. “Nutrition is important for any age, but especially for midlife mommas! Our bodies are naturally losing muscle as we age, so fueling ourselves with the right macro split can make all the difference!” she writes in the post.

She Incorporated Strength Training

Finally, she incorporated three strength training days a week. “Remember what I just said about us losing muscle as we age?! That’s a BIG problem if you aren’t focused on building it. Muscle burns more calories than fat. It’s more metabolically active than fat tissue, so it burns more calories…not just during a workout but way after, too…like while you’re watching Netflix. If you stop focusing on calories burned in your one treadmill sweat session and start focusing on building some muscle so you can burn more all day, you would see a BIG change in that extra fluff!” she writes.

RELATED: I Lost 32 Pounds of Fat and Shaved 10 Inches Off My Waist with These 8 Tips

She Used to Spend “Hours” at the Gym

In another post she elaborates on how she changed her approach to fitness. “I used to hit the gym for hours on the daily. I would hop on the treadmill, run some miles, piddle around the weight section for a bit, and then throw in some abs or stretches at the end. The problem I had?! NOTHING CHANGED! I was working out so hard, but seeing no positive change for it,” she says.

Her Approach Didn’t Work

“I knew nutrition played a part in that so I counted/restricted calories and started to GAIN weight (and I don’t mean muscle)! I knew something wasn’t right. For the amount of effort I was putting in, the reward should be much better. ‼️Fast forward to now…I learned how to pair my workouts WITH macros and it changed it all for me‼️” she continued.

She Focuses on Progressive Overload

“I follow 30-minute workouts that focus on a progressive overload format. I pair these with the RIGHT macros for my age and body’s needs! This helped balance my hormones, improved my cortisol levels, increased my energy, and improved my sleep…which all resulted in burning crazy fat and building muscle!” she says.

She Pairs Short HIIT Workouts with Lower Carb Days

Here is an example. “I pair a short, HIIT workout with a lower carb day. Your body’s number one preferred source of energy comes from carbs. When you don’t have those to pull from it dips into your fat stores instead! Pair that with a fat-burning workout like HIIT, and watch what happens,” she says.

RELATED: Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

She Pairs Higher Carb Days with 30 Minute Strength Training Workouts

“On the flip side, I pair my higher carb days with 30-minute strength training workouts…to have the energy, to build the muscle which helps burn more fat all day. If you’re not seeing the change you want to see, try this method!” she says. “Work smarter, not harder!” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

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kikivirk/TikTok
Leah Groth
By Leah GrothJun 16, 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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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.

She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Fitness & Workouts

She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Makari_Espe4
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackOct 23, 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.
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.

We all know the feeling: sitting at our desks, knowing we should exercise more, but struggling to start. When wellness influencer Makari Espe realized she wasn't meeting the recommended 2.5 hours of weekly cardio, she decided to document a 30-day cardio challenge. Her journey, combined with expert insights, reveals surprising benefits that might inspire your own fitness transformation.

Understanding Cardio

Dr. Erik Van Iterson from Cleveland Clinic explains, "Cardio involves intentionally coordinated physical activities that raise your heart rate for an extended period." It's not just about heart health – cardio has profound effects on your entire body.

"Not only can regular cardio exercise lead to a decrease in your resting blood pressure and heart rate, but these basic changes can also mean your heart doesn't have to work unnecessarily hard all of the time," Dr. Van Iterson notes.

RELATED: 5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By

Setting Up for Success

Makari designed her challenge around scientific guidelines: 300 minutes of moderate cardio, 75 minutes of vigorous cardio, 60 minutes of weights, and one stretching session weekly.

The American Heart Association's recommendation of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise spread across the week

Starting Strong

"A health professor once asked my class what the best form of exercise is," Makari says in her post. "The professor said everyone was both right and wrong because the best workout is one that a given individual enjoys and is excited to do often."

This aligns with Dr. Van Iterson's findings that cardio "combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine."

Week 1: Discovering New Activities

The first week included various activities, from stairs to water aerobics. "Water aerobics was awesome. The resistance from the water is so good on your joints, and it's inexpensive," Makari reveals.

Dr. Van Iterson suggests that beginners "try getting started with three, 10-minute workouts, five or more days a week," making activities like water aerobics an excellent starting point.

Week 2: Building Mental Resilience

During week two, Makari expanded her routine to include spin classes, paintball, and dance lessons. "I think this is the most nervous I've ever been for an activity in my entire life, but everyone was so nice," she admits. This variety not only maintains interest but also supports brain health – research shows cardio can improve memory and thinking ability while reducing dementia risk.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Week 3: Breathing Better, Moving Better

By week three, Makari noticed improved stamina. This aligns with Dr. Van Iterson's observations about lung health: "Your lungs are also positively affected by physical activity. Cardio helps decrease how frequently you have to breathe as exercise ability improves." Makari tried pole dancing and Jazzercise, noting, "I'm learning that you can be both serious and playful in fitness."

Physical Transformations

Makari's V02 max improved from 33.76 to 37.37, reaching "excellent" for her age group. Dr. Van Iterson explains why this matters: "These improvements mean your heart doesn't have to work unnecessarily hard all of the time."

Mental Breakthroughs

"Throughout this challenge, there have definitely been minutes, hours, and days where I felt like garbage," Makari shares, "but I've just been reminding myself how lucky I am to have a fully functioning heart and body that enables me to do all of this."

RELATED: 12 Safe Yoga Poses That Make Bones Stronger After 50

Getting Started

The key to sustainable cardio isn't forcing yourself into a rigid routine. As Makari discovered, and experts confirm, success comes from finding activities you enjoy. Dr. Van Iterson recommends "getting in a 30-minute workout five or more days a week that raises your heart rate for the duration of the activity." Start small, stay consistent, and remember that every movement counts toward better health. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

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Copyright Slim Sadie Coaching/YouTube
Leah Groth
By Leah GrothNov 12, 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.

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”

She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED: 9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED: Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” she says. 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 Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED: Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

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Copyright levelup_erica/Instagram
Leah Groth
By Leah GrothOct 26, 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.

Erica Lynn is a weight loss coach and social media influencer whose mission is “helping women 40+ shed body fat.” In a recent Instagram post, she reveals that making five changes to her diet and exercise approach were pivotal in her weight loss journey. In fact, she went on to lose 13 pounds and cut her body fat in half after she made them.

She Started Doing Less Cardio

Doing “less cardio” helped Erica lose weight. “I spent my decades doing cardio for the calorie burn. I would be so proud of the 400+ calories I burned. Does that sound familiar? What I didn’t realize is that calories burned are a bunch of BS. The more cardio I did, the more my body adapted/got conditioned, the less I burned,” she says in the post.

She Amped Up Her Strength Training

She also did more strength training. “Calories burned during lifting are typically lower than cardio sessions. This is what confused me: why the hell would I spend 30 min lifting when I can burn 2x doing cardio in the same amount of time? Here’s why: cardio only burns calories at the moment, while lifting heavy shit burns calories for hours afterward. Plus, the difference between adapting to cardio (see above) & adapting to lifting is that you grow in strength and muscle size with strength training,” she writes.

RELATED: I'm a Nutritionist and Banned These 4 Harmful Food Additives From My Kitchen

She Ate More Protein

Amping up her protein intake was also pivotal. “When I started making protein the star of my plate, I started losing inches and not just weight. This is when the definition of my muscle began to show back in 2017 when I started this current fitness journey,” she writes.

Walking

She also started getting her steps in. “I used to think walking was a waste of time. I would rather do cardio to burn more calories. I was so focused on how many calories I burned vs. making sure I was moving throughout the day. Then I learned that Non-Exercise Activity Thermogenesis (NEAT) actually accounts for DOUBLE the calories burned/day compared to Exercise Activity! All those 2x/day training & hours spent in the gym weren’t adding up like I thought,” she writes.

80/20 Rule

Erica claims that following an 80/20 lifestyle is key. “I’m going to admit to you – I am a Type-A perfectionist. Why do you think I have the Level Up nickname?? I am extra with everything and can’t just do anything half-measured. However, after decades of fad diets, I’ve learned that I will NEVER be successful at SUSTAINING any results if I have to restrict foods forever. I eat 80% wholesome, clean, minimally processed, lean foods. The other 20%? Whatever the hell I want because life is too short! Through tracking macros, I’ve learned how to fit these “fun” foods into my day & developed habits to keep them under control so I don’t eat the whole bag of Doritos,” she writes.

RELATED: This Woman Lost 15 Pounds in 90 Days After She Started Eating These 4 Foods Every Day

Steps She Took to Lose Weight: Ignited Her Metabolism

In another post, she reveals the three steps she took to help her lose weight. The first was igniting her metabolism. “Learning you can’t lose weight by chronic under-eating was the most valuable lesson,” she says. Restoring my metabolism to burn more calories & maintain my weight set me up for success when I eventually dieted.”

Enjoyed Food Freedom

She also enjoyed food freedom. “Restricting food didn’t get me anywhere except binging on the foods I restricted,” she writes. “Learning to eat a balanced diet in the right macro portions while staying within my daily targets was key to breaking free from restricting & binging.”

RELATED: This Doctor Added 40 Grams of Carbs Daily and Transformed Her Energy Levels in One Week

Maximizing Workouts

It’s about quality, not quantity, when it comes to exercise, says Erica. “Boy, oh boy, was I wrong here! Too much cardio & just way too much exercise in general didn’t get me results and put me under extreme stress,” she says. “These days, my priority is strength training with a sprinkle of cardio every week. Oh… and I made getting my steps in a priority over both the above!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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