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I Lost 30 Pounds While Eating These High-Protein Foods

Discover how one woman transformed her body with smart eating and exercise strategies you can start today

Denise Hamdan

Losing weight and achieving your fitness goals can seem daunting, but with the right approach, it's entirely possible. Denise Hamdam, a fitness enthusiast who successfully lost 30 pounds and completed a body recomposition, shares her weight loss journey and the key strategies that helped her transform her physique in a new TikTok video. From calculating macros to following a high-protein diet and implementing an effective workout routine, Denise's experience offers valuable insights for anyone looking to embark on their own fitness journey. Let's dive into the methods she used to achieve her impressive results.


I Started by Calculating My Macros

@denisehamdan

Replying to @Alex E. • ive had lots of people ask me nuitrional questions so I hope this clears it up!! •The Macro Calculator link is below⬇️ https://www.katyhearnfit.com/macro-calculator #fyp #highprotein #highprotiendiet #macros #macrocalculator #diet #highprotiendiet

"The first thing I did when I realized that I wanted to change the way I look was I used a macro calculator, and for those who don't know what a macro calculator is, it's basically when you just put your weight, height, activity level and gender into this calculator and it gives you an amount of calories and protein to eat to get the body you're looking for," Denise says in the video.

I Tracked My Calories

"The next thing I did on my weight loss journey was to track calories. A lot of people might find this controversial and say that you should eat intuitively, which basically means just eating depending on what your body needs. However, as a beginner or someone who wants to ensure that they see results, I do recommend tracking calories just because it makes us very aware of the things we consume daily that may not be the best for us," Denise says in the video.

I Focused on Single-Ingredient, High-Protein Foods

"After I got the eating right and I figured out what I needed to eat every day to get the body that I wanted, I had to develop a nutritional plan. It consisted of a single ingredient: high protein and low calories. Often, what I mean by single ingredient high protein options is that I do not mean a Quest protein bar. I do not mean a Fairlife protein shake. I mean eggs, Turkey, chicken, just single ingredient things that contain a higher amount of protein with a lower calorie," she says.

I Created a Workout Plan

"Next, the very important thing I did on my weight loss journey was construct a workout plan that had me in the gym five to six days a week. A workout split consisted of cardio and abs twice a week, eggs and glues twice a week, upper body one day and a free cardio day, and then a rest day," Denise says.

I Used Progressive Overloading

"What do I mean by progressively overloading? Good question. That means when you are over time, increasing the weights on the workouts that you're doing. So, let's say I'm doing bicep curls, and I start at age 15. Let's say I'm a month in, and I'm like, oh my God, this kind of feeling a little light. Then I move to 17.5 for another month. Now, I am moving into my twenties. You're progressively getting heavier, and that causes your muscles to grow," she says.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

I Followed the 80/20 Rule

"Lastly, a big thing that helped me on my weight loss journey is following the 80/20 rule. What is the 80/20 rule? That's another really good question. The 80/20 rule is a nutritional thing, and it's basically the concept that 80% of the time, you are eating foods that are high protein, low calorie, healthy, and will help you achieve your goals, and 20% of the time, you're eating whatever … you want," Denise says in the video.

I Aimed for a Calorie Deficit with High Protein

"So in the video, it says to eat plenty of protein, but overall eat less food, and with that, it just means to be in a calorie deficit and within that deficit eating a lot of protein. The tricky part is knowing how much protein to eat every day," she says.

Here's What I Eat in a Day

"To start my day, I had my skinny iced caramel macchiato from Starbucks. When I got home later, I made a yogurt bowl and a Turkey bacon sandwich…. Later in the day, I made a Turkey wrap using the Chitter Joe's Buttermilk Ranch dressing, and it's literally my new favorite thing," Denise says in another video.

"After that, I took my creatine, and I take two tablets twice a day. Later, I had the Core Power chocolate shake. I've never had it before, but it's low-key my new favorite flavor. For dinner, I had the beef and broccoli stir fry from Trader Joe's. The sauce that came with it was kind of fattening, so I used the teriyaki sauce from PF Chang's instead. And finally, for dessert, I had some ice cream and a fiber bar. I ended my day with around 1,700 calories and 123 grams of protein," Denise says.

RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Another Day of High-Protein Eating

"I was super busy today and did not have a lot of time to make breakfast, so I quickly made some protein iced coffee and topped it off with some cold foam. For the actual food, I made two eggs and some turkey sausages. For lunch, I decided to make a tuna salad sandwich. I don't know about y'all, but I do not let the texture of plain tuna by itself, so I decided to chop up some celery to make it more crunchy. It actually ended up being super good, though, and I added some light mayo as well. With that, I had a Greek yogurt bowl, some granola, and honey," Denise says.

"For a pre-workout snack. I had some of my favorite Himalaya popcorn because I've been so obsessed with this stuff to feel my workout. I had an oxy-shredded energy drink, and I've never tried this stuff before, but I literally had the best workout ever because of it. For a post-workout snack, I had a chocolate Fairlife shake. And finally, for dinner, I decided to make some protein spaghetti because I was trying to search for a protein spaghetti recipe and literally found nothing, so I made it myself. And lastly, for dessert, I had some Halo Top because I could not end the day without a sweet treat," she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Losing weight and achieving your fitness goals can seem daunting, but with the right approach, it's entirely possible. Denise Hamdam, a fitness enthusiast who successfully lost 30 pounds and completed a body recomposition, shares her weight loss journey and the key strategies that helped her transform her physique in a new TikTok video. From calculating macros to following a high-protein diet and implementing an effective workout routine, Denise's experience offers valuable insights for anyone looking to embark on their own fitness journey. Let's dive into the methods she used to achieve her impressive results.


I Started by Calculating My Macros

@denisehamdan

Replying to @Alex E. • ive had lots of people ask me nuitrional questions so I hope this clears it up!! •The Macro Calculator link is below⬇️ https://www.katyhearnfit.com/macro-calculator #fyp #highprotein #highprotiendiet #macros #macrocalculator #diet #highprotiendiet

"The first thing I did when I realized that I wanted to change the way I look was I used a macro calculator, and for those who don't know what a macro calculator is, it's basically when you just put your weight, height, activity level and gender into this calculator and it gives you an amount of calories and protein to eat to get the body you're looking for," Denise says in the video.

I Tracked My Calories

"The next thing I did on my weight loss journey was to track calories. A lot of people might find this controversial and say that you should eat intuitively, which basically means just eating depending on what your body needs. However, as a beginner or someone who wants to ensure that they see results, I do recommend tracking calories just because it makes us very aware of the things we consume daily that may not be the best for us," Denise says in the video.

I Focused on Single-Ingredient, High-Protein Foods

"After I got the eating right and I figured out what I needed to eat every day to get the body that I wanted, I had to develop a nutritional plan. It consisted of a single ingredient: high protein and low calories. Often, what I mean by single ingredient high protein options is that I do not mean a Quest protein bar. I do not mean a Fairlife protein shake. I mean eggs, Turkey, chicken, just single ingredient things that contain a higher amount of protein with a lower calorie," she says.

I Created a Workout Plan

"Next, the very important thing I did on my weight loss journey was construct a workout plan that had me in the gym five to six days a week. A workout split consisted of cardio and abs twice a week, eggs and glues twice a week, upper body one day and a free cardio day, and then a rest day," Denise says.

I Used Progressive Overloading

"What do I mean by progressively overloading? Good question. That means when you are over time, increasing the weights on the workouts that you're doing. So, let's say I'm doing bicep curls, and I start at age 15. Let's say I'm a month in, and I'm like, oh my God, this kind of feeling a little light. Then I move to 17.5 for another month. Now, I am moving into my twenties. You're progressively getting heavier, and that causes your muscles to grow," she says.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

I Followed the 80/20 Rule

"Lastly, a big thing that helped me on my weight loss journey is following the 80/20 rule. What is the 80/20 rule? That's another really good question. The 80/20 rule is a nutritional thing, and it's basically the concept that 80% of the time, you are eating foods that are high protein, low calorie, healthy, and will help you achieve your goals, and 20% of the time, you're eating whatever … you want," Denise says in the video.

I Aimed for a Calorie Deficit with High Protein

"So in the video, it says to eat plenty of protein, but overall eat less food, and with that, it just means to be in a calorie deficit and within that deficit eating a lot of protein. The tricky part is knowing how much protein to eat every day," she says.

Here's What I Eat in a Day

"To start my day, I had my skinny iced caramel macchiato from Starbucks. When I got home later, I made a yogurt bowl and a Turkey bacon sandwich…. Later in the day, I made a Turkey wrap using the Chitter Joe's Buttermilk Ranch dressing, and it's literally my new favorite thing," Denise says in another video.

"After that, I took my creatine, and I take two tablets twice a day. Later, I had the Core Power chocolate shake. I've never had it before, but it's low-key my new favorite flavor. For dinner, I had the beef and broccoli stir fry from Trader Joe's. The sauce that came with it was kind of fattening, so I used the teriyaki sauce from PF Chang's instead. And finally, for dessert, I had some ice cream and a fiber bar. I ended my day with around 1,700 calories and 123 grams of protein," Denise says.

RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Another Day of High-Protein Eating

"I was super busy today and did not have a lot of time to make breakfast, so I quickly made some protein iced coffee and topped it off with some cold foam. For the actual food, I made two eggs and some turkey sausages. For lunch, I decided to make a tuna salad sandwich. I don't know about y'all, but I do not let the texture of plain tuna by itself, so I decided to chop up some celery to make it more crunchy. It actually ended up being super good, though, and I added some light mayo as well. With that, I had a Greek yogurt bowl, some granola, and honey," Denise says.

"For a pre-workout snack. I had some of my favorite Himalaya popcorn because I've been so obsessed with this stuff to feel my workout. I had an oxy-shredded energy drink, and I've never tried this stuff before, but I literally had the best workout ever because of it. For a post-workout snack, I had a chocolate Fairlife shake. And finally, for dinner, I decided to make some protein spaghetti because I was trying to search for a protein spaghetti recipe and literally found nothing, so I made it myself. And lastly, for dessert, I had some Halo Top because I could not end the day without a sweet treat," she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Kirtley fiftyfitnessjourney
Copyright fiftyfitnessjourney/Instagram
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 feel like it’s an uphill battle over 50? Denise Kirtley is a 54-year-old transformation coach who looks half her age. In a recent post she opens up about her diet, revealing what she eats in a day. “I lost 50 lbs at age 50…This is a recent day of eating on a training day,” she writes, adding that she aims for 160 grams of protein, 230 grams of carbohydrates, 55 fat grams, and 2,055 calories.

Collagen Coffee

“Every day for me starts with coffee plus collagen,” she says in the post. She claims that the collagen she uses “has a compound that promotes skin elasticity and firmness and I do feel like it’s helped my skin bounce back from weight loss over the past four years,” she says.

15 Protein, 0 Carbs, 0 Fat

Breakfast

She moves onto a hearty breakfast. English Muffin Sandwich with Veggie Sausage, an Egg and Laughing Cow Cheese + Berries.

26 Protein, 50 Carbs, 12 Fat

Second Breakfast

She then eats her second meal, another breakfast. Protein Oats with Banana, Pomegranate and Yogurt.

40 Protein, 58 Carbs, 6 Fat

Lunch

For lunch, she eats her healthier version of meat and potatoes. 93% Lean Ground Beef with Potatoes, Veggies and Pickled Onions.

33 Protein, 46 Carbs, 8 Fat

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

Snack

Between lunch and dinner she will fuel up with a hearty snack. Veggie Tray with Egg, Hummus and Crackers.

17 Protein, 29 Carbs, 16 Fat

Dinner

And finally, she finishes off her day with a big dinner. Turkey Meatballs, Purple Yam, Broccoli and Laughing Cow Cheese.

27 Protein, 46 Carbs, 12 Fat

She Doesn’t Starve Herself

“Gone are the days where I believed I had to STARVE myself and be SKINNY. These days, I know we have to FUEL our bodies to get STRONG,” she writes. “I make a point to prioritize protein and lately I’ve been keeping a close eye on my fiber intake as well. My fiber on this day was 29g. (A good general recommendation is to shoot for about 25g) I hear from a lot of you that having more meal ideas is important so I hope this helps!”

Other Habits Helped Her Lose Weight

In another post, she reveals a few of the other habits that helped her get into the best shape of her life. “My Midlife Sisters!! The plan has changed! We’re not chasing skinny anymore…we’re going for STRENGTH now. Here’s the plan: First, we’re BELIEVING it’s possible for us to become fitter than ever in midlife. (It is!!) This all starts with belief,” she says.

Strength Trainings

Another habit that helped her get into great shape was strength training. “We’re switching from prioritizing cardio to lifting weights,” she says in the post. She recommends two to three times a week – or more – to get the best results.

And, Changing Her Mindset

Nutrition was also key. “We’re going to eat more protein…a lot more! Our target is about 1g protein per pound of your ideal bodyweight per day. We’re understanding the right amounts and combinations of foods to get us to our physique goals. Tracking macros is the way!” she says. However, she also make mental shifts. “We’re not just focusing on physical changes…that’s where we’ve failed in the past. We’re going for lifelong changes through changing our mindsets, having positive outlooks and creating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Katie Dunlop Love Sweat Fitness
10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds
Copyright lovesweatfitness/Instagram
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.

Standing in the grocery store, overwhelmed by choices and unsure what to buy for your weight loss journey? Katie Dunlop knows this feeling all too well. After transforming her body and losing 45 pounds, she discovered that protein was the game-changer. "I've noticed that when I am focused on eating more protein and my goal's been like 140 grams a day, I'm able to lose belly fat, lean out, and just see more definition in my body," Katie shares. Now a certified fitness trainer with a thriving YouTube channel, she reveals the exact protein-rich foods that made the difference.

Start With a Smart Shopping Strategy

"When I first started my 45-pound weight loss journey, I made a rule for myself to always shop the perimeter of the grocery store first because that's where you find your fresh whole foods," Katie explains in her post. This simple strategy ensures you fill your cart with nutrient-dense options before venturing into the inner aisles.

Load Up on Protein-Rich Bone Broth

One of Katie's top protein sources might surprise you. "Bone broth has honestly helped transform my health and help me get more protein without feeling like I'm eating all day long," she reveals. With 19 grams of protein per 16-ounce container, it's an easy way to boost your daily intake. Katie suggests drinking it plain or using it as a base for protein-packed soups.

RELATED: Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Choose the Right Greek Yogurt

"Greek yogurt is the yogurt you should be having if you're having yogurt because it has the highest protein," Katie emphasizes. She recommends selecting varieties with at least 15 grams of protein and less than 5 grams of sugar per serving. Her go-to option packs 20 grams of protein per serving.

Incorporate Lean Ground Turkey

Katie recommends 93% lean ground turkey as a versatile protein source. "It literally takes three minutes to cook ground anything, especially ground Turkey," she says. The key is choosing meat with some fat content: "93% lean, 7% fat – that's kind of the perfect ratio. If you're getting 99% fat free, it's going to taste terrible."

RELATED: Coach Lost 10 Pounds in 2 Months Eating 10 "Practically" Zero-Calorie Foods

Add Protein-Packed Tuna

"When you are short on time or just need something fast that I can prep ahead, I'll prep a big container of it," Katie shares about tuna, which provides an impressive 33 grams of protein per can. Her pro tip: "Buy it in water, no salt added. That is the key."

Don't Skip the Power Seeds

"Pumpkin seeds are so underrated," Katie notes. With 8 grams of protein in just a quarter cup, they're an easy addition to meals. "I've been throwing these on all my salads, throwing 'em on dinners. They have so much zinc and iron, copper, magnesium."

Make Smart Snacking Choices

For sustained energy and continued weight loss success, Katie emphasizes the importance of protein-rich snacks. She recommends sugar-free beef jerky, which provides 12 grams of protein per ounce. "If you are trying to eat more protein, if you're trying to eat healthier, if you're trying to lean out and lose some weight this year, again, the protein's going to be the key."

RELATED: Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat

Know Your Protein Goals

"Most women especially do not get enough protein every day," Katie explains. "If you feel like you've been working out and eating well and not seeing your body change, you likely just need to increase your protein and you'll see things start to change because it really does impact our ability to lose weight, balance out our hormones, create muscle."

This protein-focused approach isn't just about weight loss. As Katie notes, "Eating like this isn't just about weight loss, but this is going to support your hormone health, your energy levels, you're going to sleep better. All of those things come along with what we put in our body." And if you enjoyed this article, take advantage ofthese 15 Quick Ways to Lose Body Fat Percentage in a Week.

TikToker Denise (@denisehamdan) lost 30 pounds by eating a very specific diet—and it looks absolutely delicious. By focusing on sticking to 1700 calories and at least 130 grams of protein a day, this influencer not only fuels her workouts and builds muscle, but stays satiated. So what are some of the things she eats on a daily basis? Here’s what her typical diet and snacking habits look like.


Protein Shakes

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Denise drinks protein shakes every day to get her protein macros in, and fuel her workouts. She sometimes brews up her shakes at the gym, but also premixes them at home so there is always one ready to go. She also likes to keep protein bars with her for snacks.

Lots of Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

Denise says she loves to eat breakfast food at any time of day, so brunch is perfect. Her typical meal is scrambled eggs on sourdough with avocado and bacon. “Egg protein has been shown to decrease malnutrition, improve muscle health, increase satiety, and therefore contribute to weight loss,” according to the National Institutes of Health. “It has other additional benefits including protection against infection, decreases in blood pressure, as well as an anti-cancer effect.”

Avocado For Brunch

@denisehamdan

day 5/30 in my 30 days of healthy meals series!! Today we have a yummy protein chicken bowl ive been so obsessed with lately. I got most of my ingredients from Trader Joes and love to eat this for dinner. lmk what other recipes you guys want to see ◡̈ p.s for LESS calories only add half of the guac and cut out the mozzarella. #30daysofhealthymeals #30dayhealthchallenge #recipes #healthyrecipesforlunch #healthyrecipes #healthyeating #chickenrecipe #healthychickenrecipe #chickenbowl #chickenbowlrecipe #highprotein #highproteinrecipes #highproteinbreakfast #highproteinmealprep #highproteindiet #highproteindinner #dinnerinspo #healthyfoodforbeginners #beginnerrecipe #beginnerworkout #howtoeathealthy #weightloss #losebodyfat #fyp #cuttingseason #macros #lowcalorierecipe #lowcaloriehighprotein

Denise relies heavily on delicious avocados for their healthy fat content and overall nutrient profile. She eats them with eggs, in wraps, and in her chicken bowls. When she wants to cut calories, she halves the guacamole amount in her bowls.

Coffee for Energy

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

Denise relies on coffee to give her a boost—sometimes more than once a day. “Both regular and decaf coffee seem to have a protective effect on your liver,” according to Johns Hopkins Health. Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don’t drink coffee.”

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

Chicken Bowls

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

Denise loves her Chipotle-style chicken bowls on brown rice. “Compared with white rice, brown rice contains much higher amounts of fiber, certain B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron,” according to Harvard Health. “Research suggests that swapping white rice for brown rice may improve blood sugar levels and help with weight control.”

Healthy Girl Snacks

Woman juicing making green juice with juice machine in home kitchen. Healthy detox vegan diet with vegetable cold pressed extractor to extract nutrients for smoothie drink.Shutterstock

Denise enjoys “healthy girls snacks”, which include tuna on crackers, green smoothies, and strawberry parfait poppers. She also likes protein cake bites and a yogurt bowl with blueberries. Organic tortilla chips and pico is one of her favorite savory snacks.

RELATED: 5 Wardrobe Mistakes Adding Years to Your Appearance

The Bottom Line

Denise_denisehamdan1denisehamdan/TikTok

Protein plays a huge part in Denise’s daily diet—she takes over 130 grams every day. This is part of her health and fitness mantra: “If you eat less, move more, eat plenty of protein, and strength train, you’ll lose body fat and build muscle.”

💪🔥Body Booster: Incorporate nutrient-rich avocados into your diet for their healthy fats. Enjoy them with eggs, in wraps, or in chicken bowls, and reduce the portion size when cutting calories.

@denisehamdan

what i eat in a day that helped me lose 30 pounds pt 4!! heres some high protein low calorie healthy food inspo for yall, lmk if u guys want any recipes ◡̈ Products➡️ Create Creatine gummies @Create Wellness use code DENISE25 for a discount & greens drink by @Bloom Nutrition #antiinflammatorydiet #burnbodyfat #whatieatinaday #highprotein #highproteinmeals #highproteinrecipes #highproteinsnack #highproteinlowcalories #whatieatinadayhealthy #bodyrecomposition #lose30lbs #glowup #weightloss #weightlosscheck #weightlosstransformation #weightlossprogress #howtoloseweight #guthealth ##howtolosebellyfat #healthy #gymtok #fittok #bloom #bloating #bloompartner #lifestyle #diet #healthyfoodinspo

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 fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of 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.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

Kelsey_Rose14
Copyright thekelseyrose_/Instagram
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.

Unless you live under a rock, you are well aware that walking is one of the best workouts for losing weight and maintaining your overall health. However, getting the recommended steps to lose weight and burn fat can be difficult, especially if you have a job. Kelsey Rose is a fitness trainer and social media influencer with hundreds of thousands of followers. In a new post, she issues a “PSA” about walking, explaining that “the #1 tool for FAT LOSS for women is literally free!!” According to Kelsey, if you have a “sedentary” job where you only get in 2,500 steps a day, adding a 30-minute walk before and after work will help you burn an additional 260 calories a day, which could help you lose 10 to 15 pounds in 6 months if paired with an 80/20 diet. “10 other hot tips for hitting those daily steps when working a 9-5,” she writes.

1. Turn Your Morning Routine into Movement

Per Kelsey, the first thing you should do is incorporate walking into your morning routine. “Instead of scrolling or lingering over coffee, use 10-15 minutes in the morning to pace around your home, stretch, or go for a quick walk. I wake up in the morning and go outside first thing!” she writes.

2. Take Active Commutes

Turn your commute into a workout, Kelsey encourages. “If possible, walk or bike to work. If you drive, park farther away or get off public transport a stop early to squeeze in extra steps,” she says.

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

3. Walk During Meetings

Try and get your steps in while you work by multitasking, Kelsey suggests. “Turn phone calls or virtual meetings into walking meetings. Pop in your headphones and take your call while pacing or walking outside,” she says.

4. Use the Stairs

Turn your office stairwell into a StairMaster, suggests the trainer. “Ditch the elevator! Take the stairs whenever you can to sneak in extra movement,” she writes.

5. Set Hourly Step Goals

Set hourly goals instead of a daily goal to get your body moving. “Set a timer to remind yourself to get up every hour. Walk around the office or do a quick lap at home if you’re working remotely,” says Kelsey.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

Use your lunch break as an opportunity to get fresh air plus exercise. “Go for a brisk walk after eating. It’s a great way to recharge while adding steps to your day,” she says.

7. Use a Smaller Water Bottle

While most experts recommend using large water bottles, a smaller one may help you stay more active. “A smaller bottle means more trips to refill it. Plus, staying hydrated keeps your energy up!” she writes.

8. Walk During Breaks

If you take breaks throughout the work day, use them as an opportunity to take mini walks. “Instead of scrolling on your phone, take a 5-10 minute stroll during your morning or afternoon breaks,” Kelsey writes.

9. Make Errands Active

Multitasking during errands can help you get even more activity in. “Walk to grab coffee, pick up lunch, or drop off documents. Even small tasks can help you rack up steps,” suggests Kelsey.

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

10. End Your Day with a Walk

Finally, use the end of the day as a time to reflect and get a workout in. “Wind down after work with a 20-30 minute evening walk. It’s a relaxing way to hit your step goals and clear your mind,” says Kelsey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Molly Corcoran mollycorcoran.fit
Copyright mollycorcoran.fit/Instagram
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 frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

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

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Dan Obesity Expert
Copyright Dr. Dan/YouTube/Shutterstock
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.

“Microdosing” is a catchy term that is progressively being used by influencers and mainstream media. The overall concept is that lowering a dose of something – ranging from mushrooms to pharmaceutical drugs – somehow makes it healthier and more acceptable. Recently, people have even been discussing microdosing GLP-1 drugs, including Ozempic, Wegovy, and Mounjaro. However, according to one doctor, this isn’t a good idea. Dr. Dan Burton (@theofficialdrdan) is a “pharmacist by training and an expert in obesity management and medicine.” In a new YouTube video, he discusses the trend and reveals exactly why you should avoid it.

There Are Lots of Mixed Messages About Weight Loss Drugs

He starts off by explaining that there are a lot of mixed messages surrounding weight loss drugs. “A number of influencers and alternative clinicians first came out and said, Ozempic and Wegovy are dangerous. Then they started marketing various supplements of their own that naturally increased GLP-1 and are actually better than Ozempic and Wegovy. And now some of them have pivoted and are starting to say that, ‘Oh, you know what? You should actually only microdose Ozempic and Wegovy because that means it's, it's safer for you.’” He notes that the “opinions and marketing tactics” have “changed over time as we've got more and more wallets involved.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Drugs Mimic the GLP-1 Hormone Naturally Produced by the Body

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

He continues to explain how the drugs work. “Ozempic, Mounjaro, Wegovy and so on are medications that mimic the GLP-1 hormone that is naturally produced by our body. GLP-1 naturally helps to regulate our blood sugars as well as our appetite and satiety feelings,” he said. While they have been “revolutionary not only for obesity management but also diabetes management”, there is a “subset of individuals on the internet that will come out ringing the alarm bells to say otherwise.”

Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own Alternatives

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

Some of them have “quickly labeled these medications as being dangerous, unnatural, and started marketing and pushing their own natural safer supplements,” he says. “But that really didn't last too long because these medications, Ozempic and Wegovy have been shown to be so effective that the supplements just don't even touch them in terms of the results and benefits that could be had. In fact, some of the supplements don't do anything at all.”

RELATED:20 Possible Ozempic Side Effects

And Now, Some Are Recommending Microdosing

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“Now some of them are pivoting and moving away from this,” he said. Enter microdosing, the concept of using just a little bit of the weight loss drug. “So what exactly is being sold? What is this microdosing of Ozempic actually mean?” he asks. He reveals that the usual starting dose of these drugs is 0.25 milligrams once a week. “What these alternative clinicians and such are saying is to take a dose that's much, much lower than that, but it's still the exact same medication just at a lower dose. It's not at a microdose, just a lower dose than what we usually use.”

While It Sounds “Safer and Fluffy” There Is No Science Backing It

Hands,In,Blue,Surgical,Gloves,Holding,Ozempic,Insulin,Injection,PenShutterstock

The smaller dose is “being branded in a different way to make it sound that it's safer and fluffy and everyone's gonna be happy. So it's not a healthier alternative, it's it's just a dosage adjustment. And there's nothing scientifically special about a micro dose. There is no data insights or anything like that that demonstrates the efficacy or better acceptability in that sort of thing of smaller doses,” he says.

Everybody Needs a Different Dose

WARSAW, POLAND-10 JAN, 2025: Ozempic is an anti-diabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management.Shutterstock

He explains that because everybody’s body is different, it’s important to work with your own clinician to determine the proper dose. “Some people are going to get a great response at a very low dose, and it could be less than 0.25 milligrams or whatever the usual starting dose is,” he says. “Some people are gonna need a much higher dose to get a response and get the efficacy that we're trying to get out of the medication. And spoiler alert, that's because everybody is different.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

You Want It to Be Effective Without Side Effects

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

“Ultimately, these medications have gotten so powerful that we want to figure out what's going to work for you so that we get the balance of the benefit of the medication, but it's not causing you to have horrible, terrible side effects that you can't tolerate and are ruining your life. And unfortunately for some people, they just can't tolerate the medication at all.”

He Says That Microdosing Ozempic Is Just “Marketing Fluff”

Cheerful young sportswoman resting after workout at the beach, taking a selfie, drinking water, sitting on a fitness matShutterstock

“So microdosing as a concept sounds really fancy and such like that, but it's actually just marketing fluff. And really we should be using these medications with your healthcare team and various other resources that help you with lifestyle changes in management to find the dosage, the plan, and the thing that works for you,” he continues, adding that it’s “dicey” when “influencers and alternative clinicians who don't have any expertise with the actual medications or how to properly monitor individuals that are on these medications” start promoting their specific microdosing protocol or coaching program.

Consult with Your Doctor

Female doctor filling patient insurance information

Shutterstock

In conclusion, if you have been prescribed a weight loss drug, “you can skip the microdosing consultation with some alternative clinician. You just need to continue working with your healthcare team and provider in order to find the dose and such that works for you as well,” he says.

RELATED:20 Things to Avoid While on Ozempic

While They Might Lower Doses, It Needs to Be Up to an Expert

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“And yes, as a caveat, we may use lower doses or adjust things as someone gets to their maintenance weight,” he adds. “It might end up being a very low dose of one of these medications. But again, it should be done by clinicians that have the expertise and knowledge to properly monitor and dose adjust things for you.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.