I Lost 30 Pounds Here’s Everything I Learned Along My Journey

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        I Lost 30 Pounds and Here’s Everything I Learned Along My Journey
    One weight loss warrior reveals the simple changes she made to lose weight. 
By Leah GrothJul 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
sarahdunnfit/TikTok
By Leah GrothJul 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Sarah Dunn (@sarahdunnfit) is a college student and weight loss warrior who lost 30 pounds in her Freshman year of college by making a few simple changes to her diet and fitness routine. In one of her viral videos, she reveals exactly how she transformed her body. “How I lost 30 pounds my freshman year of college,” she says at the start of the clip. 
She Lost Her “Coach” and “Routine” When She Went to College@sarahdunnfitif i did it, so can you 😌 #fatlossjourney #fatlosstips #onlinefitsscoach
Sarah explains that while in high school she played lacrosse. “I've always had that structure of having a coach, having a routine, and just having to show up I guess.” However, when she went to Penn State for college, she “did not have that anymore” but was still eating the same way, she “kind of gained some unwanted weight” and ended up “skinny fat” but not fat. 
She Started Lifting Weightssarahdunnfit/TikTok
“I started going to the gym, not really for the purpose of losing weight because I have been down that road so many times,” Sarah continued, explaining that she didn’t believe she could experience a “crazy transformation” like many girls on social media. “I have never lifted before I started going, that was a completely new thing for me. Had no idea what I was doing. Absolutely zero clue. Kind of just started to fall in love with it. It was fun. It was my escape of the day, especially my freshman year of college was the peak of Covid,” she continued. 
Related: Olivia Ostrom in Workout Gear Shares “Firing” Glutes Workout
Early Morning Workouts@sarahdunnfitsharing everything i’ve learned along my 30 pound fat loss journey, part 1 :)  #onlinefitnesscoach #fatlossjourney #fatlosstips #transformation
Because it was the pandemic, Sarah had to sign up for the gym ahead of time and “you were fighting for the time,” she said. “The only time slot that was ever open was 5:00 AM every single day. So that kind of forced me to build that habit of going at 5:00 AM every single day. It was literally the best part of the day. My alarm would go off at four-something in the morning. I would jump out of bed so happy because I'm like, ‘Oh my gosh, I get to go to the gym.’”
One Celsius Every DayShutterstock
She also started each day with an energy drink. “I would drink a Celsius every single day. This is not sponsored, ‘I lost 30 pounds drinking a Celsius every single day.’ No, I do not think it contributed to it. And no, they're not the best thing for you. But it didn't stop me from losing fat,” she explained. 
A “Mindset Flip”sarahdunnfit/TikTok
“I think one of the biggest things that contributed to me reaching my goal was my mindset flip,” Sarah continued. “I always was working out for the sole reason to achieve the goal. I wanted to achieve, obviously, look better physically, but the time I actually did it and it was actually sustainable was when I just fell in love with the actual process.”
Maintaining a Caloric DeficitShutterstock
She also explained that it’s hard to figure out what to eat with dining hall food, even though the macros are listed, which “is super helpful for tracking,” she said. However, she notes that the portion sizes given to you are “a lot more than one serving size” so she would “just try to portion everything,” tracking her calories “very loosely because I had no idea what the exact amount of anything I was eating was” trying to stay within a caloric deficit. 
She Took Weekends Offsarahdunnfit/TikTok
Sarah “tried to stay in the deficit five out of seven days of the week” but allowed herself a little wiggle room on the weekends so she could go out. 
“I did not cut out my social life to achieve this goal. And I feel like that's one of the big things is you have to just make it a lifestyle balance. And if you cut out friends, you cut out social gatherings and all of the things, then that's not realistic. And the mindset I learned with food. If you are not planning on cutting out the food that you're thinking about cutting out for the rest of your life, do not cut it out while you're going through a journey. It's not worth it because as soon as you eat that food again, whatever it may be, pizza, ice cream, whatever, you're just going to gain weight back. You're cutting it out, you're going to shock your body when it has it again. It definitely took me a while to grasp that concept, but once I did changed everything.”
Related: I’m a Nutritionist, and Here’s Is All the Delicious Food I Eat in a Day
Consistencysarahdunnfit/TikTok
Consistency “is the biggest thing,” Sarah concluded. “If you feel like you messed up on the weekend, you did not ruin your progress, just keep going, get right back at it Monday. It's not over. You did not ruin your progress or your journey. A journey's not always highs. A journey isn't a journey without its lows. Don't give up on yourself, especially if you know this goal will be in your mind until you get there. So just do it. Just take the time, do it, and be your most confident self.”
An RDN Weighs In On Her Workoutdietdivatara/Instagram
The Body Network reached out to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her tips. “I love this approach and mindset,” says Collingwood. She went in just wanting to be healthy and toned so lifting weights was a natural to go towards. It’s funny how normally a college kid wouldn’t exercise at 5 AM, but if that is your only option, it makes it easier to get up and go because you know it’s your only chance for the day.”
Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods
An RDN Weighs In On Her Dietdietdivatara/Instagram
“The balance of aiming for calorie deficit most days of the week is good and mixing that with having some fun with friends and not being as strict one or two days is good,” she continues. “Depriving doesn’t work, but limiting portions and frequency of higher calorie foods can work.  I also love the advice of the highs and lows. There is no such thing as perfect. You aim to do well but if you have some moments that you indulge, it’s OK. You just get right back to it and keep going.”
💪🔥Body Booster: If you are struggling to lose weight, take a moment to ponder on your mindset. Try and shift ideals or goals that aren’t working. 
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        I Lost 30 Pounds and Here’s Everything I Learned Along My Journey
    
sarahdunnfit/TikTok
By Leah GrothJul 22, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.
Sarah Dunn (@sarahdunnfit) is a college student and weight loss warrior who lost 30 pounds in her Freshman year of college by making a few simple changes to her diet and fitness routine. In one of her viral videos, she reveals exactly how she transformed her body. “How I lost 30 pounds my freshman year of college,” she says at the start of the clip. 
She Lost Her “Coach” and “Routine” When She Went to College@sarahdunnfitif i did it, so can you 😌 #fatlossjourney #fatlosstips #onlinefitsscoach
Sarah explains that while in high school she played lacrosse. “I've always had that structure of having a coach, having a routine, and just having to show up I guess.” However, when she went to Penn State for college, she “did not have that anymore” but was still eating the same way, she “kind of gained some unwanted weight” and ended up “skinny fat” but not fat. 
She Started Lifting Weightssarahdunnfit/TikTok
“I started going to the gym, not really for the purpose of losing weight because I have been down that road so many times,” Sarah continued, explaining that she didn’t believe she could experience a “crazy transformation” like many girls on social media. “I have never lifted before I started going, that was a completely new thing for me. Had no idea what I was doing. Absolutely zero clue. Kind of just started to fall in love with it. It was fun. It was my escape of the day, especially my freshman year of college was the peak of Covid,” she continued. 
Related: Olivia Ostrom in Workout Gear Shares “Firing” Glutes Workout
Early Morning Workouts@sarahdunnfitsharing everything i’ve learned along my 30 pound fat loss journey, part 1 :)  #onlinefitnesscoach #fatlossjourney #fatlosstips #transformation
Because it was the pandemic, Sarah had to sign up for the gym ahead of time and “you were fighting for the time,” she said. “The only time slot that was ever open was 5:00 AM every single day. So that kind of forced me to build that habit of going at 5:00 AM every single day. It was literally the best part of the day. My alarm would go off at four-something in the morning. I would jump out of bed so happy because I'm like, ‘Oh my gosh, I get to go to the gym.’”
One Celsius Every DayShutterstock
She also started each day with an energy drink. “I would drink a Celsius every single day. This is not sponsored, ‘I lost 30 pounds drinking a Celsius every single day.’ No, I do not think it contributed to it. And no, they're not the best thing for you. But it didn't stop me from losing fat,” she explained. 
A “Mindset Flip”sarahdunnfit/TikTok
“I think one of the biggest things that contributed to me reaching my goal was my mindset flip,” Sarah continued. “I always was working out for the sole reason to achieve the goal. I wanted to achieve, obviously, look better physically, but the time I actually did it and it was actually sustainable was when I just fell in love with the actual process.”
Maintaining a Caloric DeficitShutterstock
She also explained that it’s hard to figure out what to eat with dining hall food, even though the macros are listed, which “is super helpful for tracking,” she said. However, she notes that the portion sizes given to you are “a lot more than one serving size” so she would “just try to portion everything,” tracking her calories “very loosely because I had no idea what the exact amount of anything I was eating was” trying to stay within a caloric deficit. 
She Took Weekends Offsarahdunnfit/TikTok
Sarah “tried to stay in the deficit five out of seven days of the week” but allowed herself a little wiggle room on the weekends so she could go out. 
“I did not cut out my social life to achieve this goal. And I feel like that's one of the big things is you have to just make it a lifestyle balance. And if you cut out friends, you cut out social gatherings and all of the things, then that's not realistic. And the mindset I learned with food. If you are not planning on cutting out the food that you're thinking about cutting out for the rest of your life, do not cut it out while you're going through a journey. It's not worth it because as soon as you eat that food again, whatever it may be, pizza, ice cream, whatever, you're just going to gain weight back. You're cutting it out, you're going to shock your body when it has it again. It definitely took me a while to grasp that concept, but once I did changed everything.”
Related: I’m a Nutritionist, and Here’s Is All the Delicious Food I Eat in a Day
Consistencysarahdunnfit/TikTok
Consistency “is the biggest thing,” Sarah concluded. “If you feel like you messed up on the weekend, you did not ruin your progress, just keep going, get right back at it Monday. It's not over. You did not ruin your progress or your journey. A journey's not always highs. A journey isn't a journey without its lows. Don't give up on yourself, especially if you know this goal will be in your mind until you get there. So just do it. Just take the time, do it, and be your most confident self.”
An RDN Weighs In On Her Workoutdietdivatara/Instagram
The Body Network reached out to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her tips. “I love this approach and mindset,” says Collingwood. She went in just wanting to be healthy and toned so lifting weights was a natural to go towards. It’s funny how normally a college kid wouldn’t exercise at 5 AM, but if that is your only option, it makes it easier to get up and go because you know it’s your only chance for the day.”
Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods
An RDN Weighs In On Her Dietdietdivatara/Instagram
“The balance of aiming for calorie deficit most days of the week is good and mixing that with having some fun with friends and not being as strict one or two days is good,” she continues. “Depriving doesn’t work, but limiting portions and frequency of higher calorie foods can work.  I also love the advice of the highs and lows. There is no such thing as perfect. You aim to do well but if you have some moments that you indulge, it’s OK. You just get right back to it and keep going.”
💪🔥Body Booster: If you are struggling to lose weight, take a moment to ponder on your mindset. Try and shift ideals or goals that aren’t working. 

        
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        Copyright Martin Balcaitis
    
By Christopher RobackFeb 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

            
                The Wake-Up Call
            
            
        Copyright Martin Balcaitis
"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

            
                The Crucial Discovery
            
            
        ​Understanding True Protein ContentShutterstockStanding at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."
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                The Transformation 
            
            
        Copyright Martin Balcaitis
The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

            
                 A New Approach to Food
            
            
        ​What To Do InsteadShutterstockUnlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

            
                 A Day of Measured Eating
            
            
        ShutterstockMartin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"
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                The Workout Strategy
            
            
        ShutterstockTime management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

            
                Dealing with Setbacks
            
            
        ShutterstockMartin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

            
                The Power of Accountability
            
            
        ShutterstockMaking the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"
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                A Science-Based Approach
            
            
        ShutterstockMartin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

            
                The Path to Success
            
            
        ShutterstockFor those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."
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                Maintaining Momentum
            
            
        ShutterstockHis approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes
    
kikivirk/TikTok
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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”@kikivirkThe 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 Weightkikivirk/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”Shutterstock
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 TrainingShutterstock
“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 WorkoutShutterstock
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. 
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An Expert Weighs Inhitfitnesstraining/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. 
Nutrition & Diet
        She Dropped 60 Pounds in 3 Months, Here’s How
    
Samantha Costa/YouTube
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
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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.
If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss. 
Losing 60 Pounds in 6 Months with PCOSSamantha Costa/YouTube
She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right.  “I think I weighed around 196 pounds and I got down to around 135,” she specified. 
Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert
The Power of Whole GrainsShutterstock
Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said.  After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to  140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued. 
A Stressful Job Ruined Her Health and HappinessSamantha Costa/YouTube
However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says.  “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”
From 10,000 Steps to 500Shutterstock/siam.pukkato
She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.” 
She Lost 10 Pounds in a Week and Kept GoingShutterstock
Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”
Related: 11 Shoulder-Sculpting Workouts for Impressive Definition
The Secrets to Her SuccessShutterstock
She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.”  She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”
She Increased Intake of Proteins and ExercisedShutterstock
Amping up your protein intake may help you lose weight. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days. 
Stay Motivated and Positive on Your Journeysam.costaa/Instagram
“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”
Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss
💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized. 
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Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
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Is Ozempic the new wonder drug? Many experts believe so. Known generically as semaglutide, Ozempic mimics a naturally occurring hormone that encourages “fullness” and is highly effective for weight loss. “Obesity is an epidemic,” endocrinologist Anne Peters, MD, tells Keck Medicine of USC. “Many people are obese and overweight in the United States. That causes all sorts of health problems. So, if we can help people lose weight easily and simply, why not use all the tools we have available?” These 20 people, who all lost weight thanks to Ozempic, would agree. Read on to find out more.
Michelé Lost 61 Pounds In 7 months
meltwithmich/TikTok
Michelé says Ozempic transformed her life. “Lost 28kg [61 pounds] in just 7 months with the help of Ozempic, smart eating habits, portion control, and calorie counting,” she says. “Sharing my journey to inspire and motivate!”
Karkelia Lost 95 Pounds
karkeliamauney/TikTok
Karkelia Mauney went from 260 pounds to 165 pounds, thanks to Ozempic. That’s a stunning 95-pound weight loss! “Embracing the process, one step at a time,” she says.
Kesia Lost Over 60 Pounds
iamkesiaberrios/TikTok
Kesia Berrios has lost over 60 pounds so far and is still going strong! The influencer swears by Ozempic and motivational advice to live her best life. “Down 60 plus pounds!!!! Follow me for my weight loss journey,” she says.
Linda Lost Over 57 Pounds In 5 Months
lindamarieinmpls/TikTok
Linda Marie went from 223.4 pounds to 166 pounds in 5-6 months thanks to Ozempic. That’s a very impressive 57.4 pounds. Nice work, Linda!
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Amy Lose 160 Pounds
amyinhalf/TikTok
Amy lost 160 pounds by taking Ozempic, and doesn’t regret it for a second. She posts lots of before and after shots so people can see what a drastic difference the drug has made.
Holly Lost 105 Pounds
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Holly Figueroa O’Reilly lost 105 pounds on Ozempic after struggling with her weight most of her life. She now weighs 145 pounds. “It just completely transformed my body and the way that I conduct my life,” she told TODAY.
Jen Lost 40 Pounds
zenjen.meditation/Instagram
Jen Alico lost 40 pounds on Ozempic, and kept the weight off even after she stopped taking the drug. “Before and throughout this entire process I maintained a healthy lifestyle, but I just found that all of a sudden my clothes were fitting better, and I was beginning to recognize myself in the mirror again,” she told Newsweek. “I started to feel good and like I could function better.”
Brittany Lost Over 100 Pounds
britts_getting_fit_/Instagram
Brittany lost over 100 pounds on Mounjaro. “I might not be where I want to be yet but, I’m so much closer than I ever dreamed I would be when I started this journey 16 months ago,” she captioned an Instagram post. “No, I’m not losing weight as fast as I’d like but I’m doing it in a sustainable way through moderation and movement and I feel good about that.”
Almost 20 Pounds Lost In 6 Weeks
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Redditor loseitnoww has lost 19 pounds so far in just 6 weeks using Ozempic. “I was on 0.25mg for 4 weeks, then moved up to 0.5mg and tomorrow will be my 3rd shot of the 0.5mg. No negative side effects at all and I appear to be responding really well to this drug 👏 I’m excited to share another update in a few weeks time again. Best of luck to everybody 😊,” she captioned a post.
RELATED:20 Possible Ozempic Side Effects
Redditor Loses 69 Pounds
tbacks97/Reddit
Redditor tbacks97 went from 205 pounds to 136 pounds in just eight months. “Today I officially hit a weight that is ‘healthy’ for my BMI! My life is completely changed, it is difficult to describe how freeing it is to not feel held back by movement anymore,” she says.
Husband and Wife Lose 136 Pounds Combined
NefariousnessNo695/Reddit
Redditor NefariousnessNo695 lost 66 pounds and her husband lost 70 pounds. “Within the first two days, I could breathe and my chest didn’t hurt when I walked,” she says. “The cardiac coverage is real. I couldn’t walk 50 ft without stopping to get a breathe. Now we are at a mile and I lift or do chair yoga, tai chi, Pilates and the pool. It took a while to move but I started with chair yoga on silver sneakers on YouTube. Taking care of myself is finally my priority.”
165 Pounds Down—and No Ozempic Face!
mrstruong/Reddit
Redditor mrstruong lost a whopping 165 pounds on Ozempic. But that’s not all—she also adopted many healthy habits. “100g of protein, 1500 calories a day, slowly worked my way up from not being able to tie my own shoes to walking 6km 3 to 4 times a week,” she said. “People who go on and on about “ozempic face” should see your transformation!” reads a comment.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
32 Pounds Down
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Redditor Last-Scratch9221 lost 32 pounds in three months on Ozempic. “I have also biked 68.7 miles this last week 🙌 I love my ebike. I don’t mind taking risks and extending my distance because I know if I need it the motor is there. Today rode to drs and then up to the gym and home for a total of 20.9 miles - burned 700+ cals plus 300+ at the gym. I have so much more energy with Oz I absolutely love it.”
Jacqueline Lost 90 Pounds
gojacquelean/Instagram
Jacqueline went from 271 pounds to 181 pounds on Ozempic. Her goal weight is 150 pounds. “I started by walking 30 minutes a day, and slowly added more. I really got into podcasts so I would “treat” myself to my favorite pods on my walks. Now I do 4-5 miles a day, body weight exercises, and Pilates! Just do what you can, and find exercise that you like!” she says.
Megan Lost 111 Pounds
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Megan went from 251 pounds to 140 pounds. Vacation just hits so freakin’ different when you FEEL good about yourself. I cannot even explain,” she captioned an Instagram post. “I didn’t have to 'diet' right before vacation and I didn’t have to worry if any of my clothes still fit. It was freakin’ glorious.”
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
Marcia Lost 70 Pounds
aperrygoodlife/Instagram
Marcia Perry, NASM - CPT, WFS, lost over 70 pounds and changed her life. “My A1C is now out of pre-diabetic range, my cholesterol and liver enzymes are normal, and I feel like me again for the first time in 10 years. The 70ish lb weight loss is just the cherry on top,” she captioned an Instagram post.
Taylor Lost 40 Pounds
taylor.kast04/Instagram
Taylor Kast went from 220 pounds to 180 pounds on Ozempic. “I'm 2lbs away from having lost 40 lbs since Feb 27th, 2023. I am beyond amazed at all of the changes my body has gone through,” she captioned an Instagram post.
Ana Lost 59 Pounds
anafontini/TikTok
TikToker Ana Fontini lost 59 pounds on Ozempic. What is the average success rate for Ozempic? According to studies, it averages 5 pounds a month.
Barbie Lost 180 Pounds
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Barbie Jackson-Williams lost 180 pounds on Ozempic. “I want to be active. I want to be doing stuff. I can’t sit and watch TV like I used to,” she told NBC News. “I used to be dead from the waist down. Very dead. But I’m not now.”
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
Pepper lost 30 Pounds
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Pepper Schwartz lost 30 pounds on Ozempic. “I have really thought about this in terms of health a lot. I’m older. I just don’t think I can afford to (mess) around with weight anymore,” the 78-year-old told TODAY. “I love the fact that my blood pressure is low and my cholesterol is low and all those good things. Those are my motivations now rather than trying to fit in a size 4 dress.”
💪🔥Body Booster: Ozempic is most effective when combined with a healthy diet and active lifestyle.
Nutrition & Diet
        The 10-Second Hack To Find Hidden Protein Foods
    

        Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
    

        Copyright the.busy.mom.method/Instagram
    
By Leah GrothMar 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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We all know by now that you need to amp up your protein intake and focus on eating high-protein food to lose weight. But can you know if something is high in protein? Ashley DiGiacomo Schwartz (@the.busy.mom.method) is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA who regularly shares tips and tricks on how to lose weight. In a new Instagram post, she reveals her game-changing hack to quickly determine whether a food is high in protein. 
“Not sure if something is truly high in protein? Here’s a quick trick to figure it out FAST!” she writes. “Look at the calories per serving and drop the last digit (0). The number left is the minimum grams of protein the food should have to be considered high-protein.”

            
                Cottage Cheese: High Protein
            
            
        ​5. Greek Yogurt/Cottage CheeseShutterstockShe shares a few examples, starting with cottage cheese, which has 185 calories per serving. According to her hack, it would need at least 18 grams of protein to make it high protein. “It has 25g of protein,” she says. “Amazing protein source!”
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Tuna: High Protein
            
            
        ​7. Canned FishShutterstockHer following example is tuna canned in water, which has 120 calories per serving. “We want at least 12g of protein,” she says. Since a can has 20g of protein, it is a “powerhouse protein choice!” she says.

            
                Greek Yogurt: High Protein
            
            
        ShutterstockGreek yogurt, plain and nonfat, has 100 calories per serving. “We want at least 10g of protein,” she says. “It has 15g of protein,” making it a “great protein option!”

            
                Mozzarella Cheese: Not High Protein
            
            
        ShutterstockWhole milk mozzarella cheese has 85 calories per serving. “We want at least 8g of protein,” she says. It isn't a great option because it only has 6g of protein. “Not a high-protein food! (Mostly fat, not protein but delicious so keep eating it!)” she says.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Edamame
            
            
        45. Edamame (boiled): 44 caloriesShutterstockHer final example is edamame at 180 calories per serving. “We want at least 18g of protein,” she says. “It has 18g of protein = Great plant-based protein!”
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Bottom Line
            
            
        ShutterstockThe bottom line? Her hack easily differentiates high-protein foods from the rest. “If a food has more protein than the number you get after dropping the last digit, it’s a great protein source! If it’s way under, it’s not a high-protein food,” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Fitness & Workouts
        Standing Core Moves That Beat Crunches
    

        ​Also, Do Strength and Pilates
    

        Copyright thekelseyrose_/Instagram
    
By Leah GrothMar 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
If you aren’t a fan of crunches, you aren’t alone: Many people despise the ab-flattening exercise. Luckily it isn’t the only effective move to flatten your midsection. Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In her viral Instagram posts, she regularly shares all her tips and tricks to staying in shape, and, in a recent one, she reveals the ab exercise that changed the game for her. “I finally started snatching my core & defining my abs when I swapped crunches for this,” she writes.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Does Standing Core Ab Exercises
            
            
        
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A post shared by Kelsey Rose (@thekelseyrose_)
How did she get her “abs on fire”? According to Rose, it was due to ditching crunches and starting to do standing core ab exercises instead. “If you’re still doing endless crunches to strengthen your core, it’s time to level up!” she says.

            
                Weighted Side Crunch
            
            
        
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A post shared by Kelsey Rose (@thekelseyrose_)
“Standing core exercises—like this Weighted Side Crunch—engage more muscles, improve balance, and help with functional strength (aka, strength that actually supports you in daily life!). Plus, they’re easier on your back and great for anyone who doesn’t love getting down on the mat,” she says.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too


            
                Pro Tips
            
            
        
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A post shared by Kelsey Rose (@thekelseyrose_)
She also offers a few pro tips:
Keep your core engaged—think of pulling your ribs toward your hips
Slow + controlled movement for max muscle activation
Don’t swing the weight—let your obliques do the work!
Exhale as you crunch to activate deep core muscles
Use a moderate weight to challenge your obliques without straining

            
                You Will Feel the Burn
            
            
        
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A post shared by Kelsey Rose (@thekelseyrose_)
Just because side bends don’t feel as hard as crunches, they are effective. And, you should expect to feel the burn. “You will DEFINITELY feel these tomorrow, especially if it’s your first time! “ she says. 

            
                Mix Strength Training and Pilates
            
            
        
View this post on Instagram
A post shared by Kelsey Rose (@thekelseyrose_)
In another post, she revealed a few more tactics for transforming your body, starting wth mixing strength training with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says. 

            
                Walk for 15 to 30 Minutes
            
            
        
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A post shared by Kelsey Rose (@thekelseyrose_)
“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Focus on Nutrition
            
            
        
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A post shared by Kelsey Rose (@thekelseyrose_)
Also, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        5x Weekly Weightlifting Transforms Body & Mind
    
Copyright Makari Espe/YouTube
By Christopher RobackMar 21, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Have you ever hit that point where your workouts just feel like going through the motions? That's exactly where Makari Espe found herself. As a fitness enthusiast with 140,000 YouTube subscribers, she was stuck in a comfortable but unchallenging routine – just lifting weights twice a week for 20 minutes. "I want to be harder, better, faster, and stronger," Makari says, deciding to shake things up by lifting five times a week instead. Could just a few extra gym sessions actually make a real difference? That's what she wanted to find out. And honestly, if you've been feeling stuck in your own fitness journey, her results might be exactly the motivation you need.

            
                The Challenge Setup
            
            
        Before diving into her intensified routine, Makari established a baseline to measure her progress. "I did a 1 minute and 30 second plank hold, 1 minute wall sit, 2 chin-ups, 10 push-ups, and 25 shoulder presses with 10 pound weights," she shares. This initial test wasn't without emotional hurdles. "The last time I did a test like this, I was about 19, and I did a lot better then. So at this moment right here, I'm currently comparing myself to how strong I was as a teenager," Makari admits.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Week 1: Building the Foundation
            
            
        
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A post shared by Makari Espe (@makariespe)
Makari's new routine followed a strategic split to maximize results while preventing burnout. "The idea is to do two big muscle groups per workout so that each muscle group is rested by the time you work it out again, and we're not all out here hating our lives," she explains. Her weekly schedule included:
Day 1: Back and biceps
Day 2: Legs and shoulders
Day 3: Rest
Day 4: Chest and back
Day 5: Legs and core
Day 6: Rest
Day 7: Chest and triceps.

            
                Adjusting to Longer Sessions
            
            
        ShutterstockThe extended workout time was immediately noticeable. "As someone who is used to doing 20 minute workouts, I'm definitely noticing that extra 10 minutes," Makari points out.

            
                Week 2: Increasing the Intensity
            
            
        
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A post shared by Makari Espe (@makariespe)
Moving into the second week, Makari transitioned from beginner to intermediate workouts. "The intermediate program is significantly harder than the week 1 program. The positions require way more coordination and core stability, and I'm fitting a lot more reps into this 30-minute time frame," she reveals.
This increased difficulty targeted specific muscle groups more intensely. "My triceps are killing me. More so than any other muscle group this whole challenge so far, my triceps are dead," Makari shares.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Mental Hurdles
            
            
        11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal TrainerShutterstockDespite the physical challenges, mental obstacles became apparent. "Morale is a solid 6 out of 10. The 30 minutes are going by way faster than before, so that's good. But I still have to drag myself to the gym, and repeatedly tell myself to trust the process," she admits.

            
                Week 3: Finding the Rhythm
            
            
        ​The Workout StrategyShutterstockBy the third week, Makari's body was responding to the consistent training. "I've gone up a weight. My heavy is now 20. It used to be 15," she says proudly.
Recovery became equally important as the workouts themselves. "The swim was amazing for many reasons, but the main one was it was so nice on my sore muscles," Makari explains after incorporating swimming on one of her rest days.

            
                Nutrition Support
            
            
        A Year of Successful MaintenanceShutterstockThe combination of consistent training and nutrition adjustments began paying dividends. "I changed my diet up a little bit last week. So I'm putting so much more good fuel into my body which is giving me more energy to perform in the gym," she shares.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Finding the Joy
            
            
        
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A post shared by Makari Espe (@makariespe)
This holistic approach transformed her relationship with exercise. "I've crossed the threshold or I've found the joy in weightlifting again. I'm not just lifting weights to go through the motions and like do it because I know I have to. I'm doing it because I know I can," Makari reflects.

            
                Everyday Energy Boost
            
            
        15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstockMakari also noticed improvements in her daily activities. "I feel so much more energetic throughout the day. Tasks that used to tire me out now feel easier," she explains. The increased strength translated to practical benefits beyond aesthetics.

            
                Sleep Improvements
            
            
        
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A post shared by Makari Espe (@makariespe)
Her sleep quality showed remarkable improvement as well. "I'm falling asleep faster and waking up more refreshed. My body actually craves that deep recovery sleep now," Makari shares. This unexpected benefit reinforced her commitment to the program despite the challenging schedule.

            
                Week 4: The Transformation
            
            
        ShutterstockThe final week revealed not just physical improvements but mental ones too. "Now that I'm over the hump, I actually feel even stronger than I did as a teenager. This is going to sound really cheesy but it's because not only do I feel physically stronger but I feel stronger in my brain," Makari explains.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Time Investment Reality
            
            
        
View this post on Instagram
A post shared by Makari Espe (@makariespe)
The time commitment remained significant but worthwhile. "Roughly three and a half hours every week is a lot of free time to be able to put towards working out. But ultimately it makes me feel so much better outside of the gym," she acknowledges.

            
                Stress Management
            
            
        ​Your Body Is Slowing DownShutterstockMakari noticed significant changes in her stress resilience. "I handle daily challenges with more calm now. Things that would've stressed me out before don't affect me as much," she shares. This mental toughness became one of the most valuable outcomes of her experiment.

            
                Confidence Beyond the Gym
            
            
        
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A post shared by Makari Espe (@makariespe)
Her confidence also soared beyond physical appearance. "When you prove to yourself that you can stick with something challenging for a month, it changes how you approach other difficult things in life," Makari explains. "I'm more willing to take on new challenges because I know I have the discipline to follow through."

            
                Metabolic Improvements
            
            
        ShutterstockThe metabolic benefits were equally impressive. "My body burns energy more efficiently now. I notice I can eat more without feeling sluggish, and my recovery between sets is much faster," she points out. These physiological adaptations supported her continued progress throughout the month.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                The Final Results
            
            
        
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A post shared by Makari Espe (@makariespe)
After four weeks of dedicated training, Makari's strength tests demonstrated measurable progress:
Plank: Increased from 1:30 to 2:00 minutes
Wall sit: Improved from 1:00 to 2:00 minutes
Chin-ups: Increased from 2 to 4 complete reps
Push-ups: Improved from 10 to 15 reps (completed faster)
Shoulder presses: Maintained 25 reps but increased weight from 10 to 15 pounds (completed faster)

            
                Mission Accomplished
            
            
        
View this post on Instagram
A post shared by Makari Espe (@makariespe)
"I'd say that this month I became harder, better, faster, and stronger," Makari concludes. Her journey proves that consistent training, proper recovery, and adequate nutrition can transform both body and mind in just one month.
If you're considering a similar challenge, remember that progress looks different for everyone. As Makari puts it, "You might be lifting more. You might be lifting less. It doesn't really matter. You do you."
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