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        I Lost 32 Pounds of Fat and 10 Inches of My Waist by Cutting Sugar And These 6 Major Changes
    Discover the simple changes that helped one woman transform her body.
By Ferozan MastAug 28, 2024
Ferozan Mast
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. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Copyright aliviadandrea/Instagram
By Ferozan MastAug 28, 2024
Ferozan Mast
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. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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YouTuber Alivia D'Andrea lost weight and got in the best shape of her life—but it wasn’t a linear process nor an easy one. Alivia is honest about the ups and downs of her journey, including when she slipped back into old habits and persevered to get back on track. The influencer went from having an unhealthy relationship with food to figuring out a system that worked for her and helped her thrive long-term, thanks to trainer Steve Zim. Alivia lost 32 pounds of fat as a result and 10 inches off her waist—this is how she did it.
Working With a Personal Trainer
See on Instagram
Alivia worked out with trainer Steve Zim, who designed an at-home fitness program for her during the pandemic lockdowns when gyms were closed. By following his advice and guidance and changing her mindset, she finally got the results she had been striving for.
Changing Relationship With FoodShutterstock
Alivia would need help with feeling bad about unhealthy meals. “If you fall off track, do not get upset. You're not a bad person,” Steve says. “That's really important to understand. A lot of people are like, oh, I feel bad. Do not have that relationship with food that's horrible. Every time you have a great meal, you finish your meal, and you move on. It's terrific. You did something great; you feel good about yourself. Let's say you didn't eat a great meal; do not feel bad about yourself. That's not what this is about. Okay, next meal, I'm going to do better.”
Cut Down on SugarShutterstock
Alivia cut down on sugar as per Steve’s advice. “So when I'm talking sugar, I'm talking processed sugars, not sugar that you're going to find in an apple,” he says. “Sugar is what causes us to gain weight. When we eat sugar, our insulin goes through the roof.”
Understanding InsulinSteve stresses how important it is to understand insulin to lose weight. “Insulin has to be down to be in the fat-burning zone,” Alivia says. “Every time you eat, you spike your insulin. When your insulin is up, you cannot burn fat. When you're not eating, your insulin is down, which is why Steve places such a heavy emphasis on the timing of your meals. Not all calories are the same. Yes, a cookie is a hundred calories, and an apple is a hundred calories, but what I now know is that a cookie spikes your insulin through the roof, and an apple spikes it much lower.”
RELATED:I'm a Dietitian, and This Is How I Lost 100 Pounds and Kept It Off
Insulin RollercoasterShutterstock
Steve explains how sugar may cause an insulin rollercoaster, which causes non-stop hunger. “So sugar starts to cause us to start to go up and down, up and down, and we call it ‘roller coastering’ where you just are like, I'm so hungry, I'm famished,” he says. “Why? Because you went way up, and then your insulin dropped way down. We have to cut sugar out to get the body to change, and it sounds like an easy thing to do, but you find sugar in a lot of things that you eat.”
Don’t Obsess About the ScaleShutterstock
Steve encourages people to refrain from obsessing about the scale. “We all look at the scale we jump on, and we think that's the end,” he says. “It's not the end all at all. It's one of three parts. So we have the scale, we have body fat and we have measurements, and what we use a scale for is to see where our starting number is. What I use the body fat for is to see what percentage of the scale is actually fat pounds, how much muscle is, how much water is, and the measurements.”
Fat Takes Up More Space Than MuscleShutterstock
Something else Steve said that resonated with Alivia is the difference between muscle and fat. “It's really about looking great, and it doesn't matter what that scale says,” Steve explains. “I've had some great makeovers, and I loved them because the person not only came down three dress sizes in just a few weeks, but inches came off before and after. Pictures were amazing, and she gained four pounds on the scale.” Steve emphasizes the three things that matter when it comes to getting into shape: read on to find out more.
RELATED:Top 5 Superfoods You Should Eat Every Day to Burn Fat Faster
Weight TrainingShutterstock
Weight training is vital to getting a firm, toned body. “Why do we lift weights? The reason why we lift weights is to build muscle,” Steve says. “Muscle burns more calories than fat. The more lean muscle you have, the more calories your body burns every day just being yourself.”
Nutrition
See on Instagram
Nutrition is a crucially important part of weight loss. “We want to make sure that we are starving the fat and feeding the muscle,” Steve says. “What's really important about nutrition is there's two sides to it. It's when you eat and what you eat. Number one is actually when you eat. If you're not eating at the right time, your body will not burn fat for energy and that's really important because when we do a workout, we want to position our body to burn fat for energy, but if we've eaten too far before or too far after, there's a time zone when you're supposed to eat.”
CardioShutterstock
Cardio is the third prong of Steve’s weight loss approach. “The idea of this is to put you in the zone to burn the most amount of fat in the least amount of time,” he says. “When you lose weight without exercising, what happens is you're eating muscle. When you eat muscle, what happens is when you get down to whatever your goal weight is on the scale, you're going to start to gain weight again. You will never hold that number because you didn't do it right. You ate the muscle. The muscle is the engine for burning calories.”
Protect Your Lean MuscleShutterstock
It’s very important to protect the lean muscle mass while losing weight. “The more lean muscle your body has, the more calories your body will burn just being you,” Steve explains. “So if you just diet and you don't build lean muscle, you're going to epically crash, and then once you go back up to your original weight, you're actually going to be fatter than you were before. Your body fat percentage will go up. You want to hold all your work. If we're going to do this, let's do this, right? Let's own that weight.”
Get Good SleepShutterstock
Sleep is a key factor in weight loss. “Sleep is so important. If you don't get enough sleep, your body will not allow you to burn fat,” Steve says. “Sleeping is key. So, if you're only getting a few hours of sleep, you're actually working against yourself. So the deeper your sleep, the more your body repairs; it allows it to burn fat for energy.”
RELATED:I Got Into the Best Shape of My Life at 60 With Walking and These 6 Simple Routines
Keep Showing Up
See on Instagram
Steve emphasizes the importance of steady progress. “Keep hitting it, keep showing up because all of a sudden what happens one day—and it happened to Alivia—one day something happens, it clicks up here, and you're like, oh my gosh, I got the workouts, I got the nutrition, I'm hitting the cardio, bang, bang, bang, and things start to change quick,” he says. “But the only reason they changed quickly is the first three months, four months where you do not see the changes you want, you kept doing it, and then all of a sudden when it clicked, and it was all there, you had the unbelievable change. It would never have happened if you didn't do the first part. So don't think you're wasting your time. It’s super important to understand that. So just be consistent, I promise you. If you're consistent, it will eventually all click in and happen. If it doesn't happen right away.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
cardiosustainable weight losssuccess stories & transformationswalkingweight loss

        
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Nutrition & Diet
        I Lost 32 Pounds of Fat and 10 Inches of My Waist by Cutting Sugar And These 6 Major Changes
    
Copyright aliviadandrea/Instagram
By Ferozan MastAug 28, 2024
Ferozan Mast
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. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
YouTuber Alivia D'Andrea lost weight and got in the best shape of her life—but it wasn’t a linear process nor an easy one. Alivia is honest about the ups and downs of her journey, including when she slipped back into old habits and persevered to get back on track. The influencer went from having an unhealthy relationship with food to figuring out a system that worked for her and helped her thrive long-term, thanks to trainer Steve Zim. Alivia lost 32 pounds of fat as a result and 10 inches off her waist—this is how she did it.
Working With a Personal Trainer
See on Instagram
Alivia worked out with trainer Steve Zim, who designed an at-home fitness program for her during the pandemic lockdowns when gyms were closed. By following his advice and guidance and changing her mindset, she finally got the results she had been striving for.
Changing Relationship With FoodShutterstock
Alivia would need help with feeling bad about unhealthy meals. “If you fall off track, do not get upset. You're not a bad person,” Steve says. “That's really important to understand. A lot of people are like, oh, I feel bad. Do not have that relationship with food that's horrible. Every time you have a great meal, you finish your meal, and you move on. It's terrific. You did something great; you feel good about yourself. Let's say you didn't eat a great meal; do not feel bad about yourself. That's not what this is about. Okay, next meal, I'm going to do better.”
Cut Down on SugarShutterstock
Alivia cut down on sugar as per Steve’s advice. “So when I'm talking sugar, I'm talking processed sugars, not sugar that you're going to find in an apple,” he says. “Sugar is what causes us to gain weight. When we eat sugar, our insulin goes through the roof.”
Understanding InsulinSteve stresses how important it is to understand insulin to lose weight. “Insulin has to be down to be in the fat-burning zone,” Alivia says. “Every time you eat, you spike your insulin. When your insulin is up, you cannot burn fat. When you're not eating, your insulin is down, which is why Steve places such a heavy emphasis on the timing of your meals. Not all calories are the same. Yes, a cookie is a hundred calories, and an apple is a hundred calories, but what I now know is that a cookie spikes your insulin through the roof, and an apple spikes it much lower.”
RELATED:I'm a Dietitian, and This Is How I Lost 100 Pounds and Kept It Off
Insulin RollercoasterShutterstock
Steve explains how sugar may cause an insulin rollercoaster, which causes non-stop hunger. “So sugar starts to cause us to start to go up and down, up and down, and we call it ‘roller coastering’ where you just are like, I'm so hungry, I'm famished,” he says. “Why? Because you went way up, and then your insulin dropped way down. We have to cut sugar out to get the body to change, and it sounds like an easy thing to do, but you find sugar in a lot of things that you eat.”
Don’t Obsess About the ScaleShutterstock
Steve encourages people to refrain from obsessing about the scale. “We all look at the scale we jump on, and we think that's the end,” he says. “It's not the end all at all. It's one of three parts. So we have the scale, we have body fat and we have measurements, and what we use a scale for is to see where our starting number is. What I use the body fat for is to see what percentage of the scale is actually fat pounds, how much muscle is, how much water is, and the measurements.”
Fat Takes Up More Space Than MuscleShutterstock
Something else Steve said that resonated with Alivia is the difference between muscle and fat. “It's really about looking great, and it doesn't matter what that scale says,” Steve explains. “I've had some great makeovers, and I loved them because the person not only came down three dress sizes in just a few weeks, but inches came off before and after. Pictures were amazing, and she gained four pounds on the scale.” Steve emphasizes the three things that matter when it comes to getting into shape: read on to find out more.
RELATED:Top 5 Superfoods You Should Eat Every Day to Burn Fat Faster
Weight TrainingShutterstock
Weight training is vital to getting a firm, toned body. “Why do we lift weights? The reason why we lift weights is to build muscle,” Steve says. “Muscle burns more calories than fat. The more lean muscle you have, the more calories your body burns every day just being yourself.”
Nutrition
See on Instagram
Nutrition is a crucially important part of weight loss. “We want to make sure that we are starving the fat and feeding the muscle,” Steve says. “What's really important about nutrition is there's two sides to it. It's when you eat and what you eat. Number one is actually when you eat. If you're not eating at the right time, your body will not burn fat for energy and that's really important because when we do a workout, we want to position our body to burn fat for energy, but if we've eaten too far before or too far after, there's a time zone when you're supposed to eat.”
CardioShutterstock
Cardio is the third prong of Steve’s weight loss approach. “The idea of this is to put you in the zone to burn the most amount of fat in the least amount of time,” he says. “When you lose weight without exercising, what happens is you're eating muscle. When you eat muscle, what happens is when you get down to whatever your goal weight is on the scale, you're going to start to gain weight again. You will never hold that number because you didn't do it right. You ate the muscle. The muscle is the engine for burning calories.”
Protect Your Lean MuscleShutterstock
It’s very important to protect the lean muscle mass while losing weight. “The more lean muscle your body has, the more calories your body will burn just being you,” Steve explains. “So if you just diet and you don't build lean muscle, you're going to epically crash, and then once you go back up to your original weight, you're actually going to be fatter than you were before. Your body fat percentage will go up. You want to hold all your work. If we're going to do this, let's do this, right? Let's own that weight.”
Get Good SleepShutterstock
Sleep is a key factor in weight loss. “Sleep is so important. If you don't get enough sleep, your body will not allow you to burn fat,” Steve says. “Sleeping is key. So, if you're only getting a few hours of sleep, you're actually working against yourself. So the deeper your sleep, the more your body repairs; it allows it to burn fat for energy.”
RELATED:I Got Into the Best Shape of My Life at 60 With Walking and These 6 Simple Routines
Keep Showing Up
See on Instagram
Steve emphasizes the importance of steady progress. “Keep hitting it, keep showing up because all of a sudden what happens one day—and it happened to Alivia—one day something happens, it clicks up here, and you're like, oh my gosh, I got the workouts, I got the nutrition, I'm hitting the cardio, bang, bang, bang, and things start to change quick,” he says. “But the only reason they changed quickly is the first three months, four months where you do not see the changes you want, you kept doing it, and then all of a sudden when it clicked, and it was all there, you had the unbelievable change. It would never have happened if you didn't do the first part. So don't think you're wasting your time. It’s super important to understand that. So just be consistent, I promise you. If you're consistent, it will eventually all click in and happen. If it doesn't happen right away.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        12 People Who Lost Over 10 Pounds in Under 4 Months
    
gensgym/Instagram
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose weight 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
See on Instagram
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 AppShutterstock
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 WaterShutterstock
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
@thenutritionnarc10 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”Shutterstock
“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 IntakeShutterstock
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 PicturesShutterstock
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 HabitsCam 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 SnacksShutterstock
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.lattariReplying 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
@sydneystaubin19 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
@jennaevelynnnHow 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 FastingIsis 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
@nourrtannthe 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 EatingShutterstock
“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
@brianafarnsworthxReplying 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 IntakeShutterstock
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 SugarShutterstock
“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_fitnessSomething 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.
Fitness & Workouts
        I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods
    
Love Sweat Fitness/Facebook
By Alek KorabSep 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.
Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.
I Ditched Sugary Coffee Creamers
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"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."
I Cut Out Fiber and Protein Bars
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"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.
"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."
I Stopped My Nightly Frozen Yogurt Habit
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"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.
"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."
I Gave Up the Special K Diet
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"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.
"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."
RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
I Stopped Snacking on Veggie Chips
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"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.
"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."
I Stopped Eating After 9 PM
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"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.
"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."
RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day
The Power of Small Changes
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"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.
"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."
By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily
    
Copyright annbschulte/Instagram
By Leah GrothOct 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓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.
Most experts will tell you that if you want to lose weight, you need to eat less and exercise more. However, according to one expert, you can actually lose weight by amping up your caloric intake. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent Instagram post, she reveals what happened after she “added 600 extra calories” to her day for six weeks.”
She Added 600 Calories Daily, 4200 Weekly
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“You read that right. ⁣⁣I added 600 calories to my day - that’s 4,200 calories to my week! Yes, it was scary, but it seemed backward, and I was skeptical. ⁣⁣ But also yes, I was tired of the grind of calories in vs calories out, and feeling depleted and hungry with no results to speak of,” she writes in the post. “So here’s what happened when I took six weeks and upped my calorie intake by 600 per day, 4,200 per week. ⁣⁣”
RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets
She Lost 6 Pounds and 6 Inches
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The first thing that happened? “I lost 6 inches and 6 pounds! Yes, when I started eating more, I lost weight and inches. See, all that restriction was actually causing high cortisol and fat storage. When I started eating up to my body’s needs, my body released the extra fat stores,” she writes.
The Extra Calories Fueled Her Workouts
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The extra calories also fueled her workouts. “I was able to finally put on muscle and shape my body. I never understood how I could work so hard in the gym and not see results,” she continued.
She Also “Got Happier” and Her “Energy Soared”
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It also improved her mental health. “I got happier. My energy soared, I was sleeping better, my moods stabilized, and I had more patience for the ones I loved most. That alone was worth it⁣,” she says.
RELATED: 9 Surprising Things That Happen When You Quit Processed Foods
Your Body Might Need More Food
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The bottom line? “So yes, while a calorie deficit is needed to lose weight, sometimes that still results in more than what we are eating. Your body has certain needs that are unique to you. Once you start giving your body what it needs, everything changes,” she concludes.
Weight Loss Is Different in Your 40s and 50s
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In another post she explains that losing weight in your 40s “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”
You Can’t Undereat
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⁣⁣⁣First, she points out that your body might need more food. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.
You Also Might Need to Rethink Your Workouts
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Next, rethink your workouts. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.
RELATED: 15 Foods Experts Say You Should Stop Eating Today
And You Should Eat Carbs
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Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says.
Those Are the Most Common 3 Mistakes
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⁣There might be other things that are causing you to put on weight. “Of course, there are other key components, but these are the most common ‘mistakes’ I see women make as they get into perimenopause and beyond,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        9 People Share Proven Ways to Lose Over 40 Pounds
    
dilshealth/Instagram
By Leah GrothMay 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 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.
Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food@indyaagosSomething I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work!   #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth  #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein
Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”
She Also Educated Herself on MacronutrientsIndya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”
RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic
She “Started Slow” and Learned “Self-Trust”@indyaagosIf you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you.  Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024.  When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽  #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach
In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”
And Took a Deep Dive Into Her Failed Attempts at Weight LossAnother thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”
Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Dietrowwithraven/Instagram
Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”
RELATED: 20 Incredible Ozempic Success Stories of All Time
She Also Amped Up Her Water Intakeraven.grl/Instagram
Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
She Fell in Love with a Boutique Fitness Methodraven.grl/Instagram
Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”
She Took Progress Picturesraven.grl/Instagram
Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach
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Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”
She Also Switched From HIIT to Low Intensity WorkoutsYou don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.
And, She Prioritized Sleep“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups@theguywiththepinkshoes🎟️ before and after - 50 lbs  (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains
No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?
Alexandra Lost 40 Pounds by Eating the Same Meals Every Day
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Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.
She Also Walks 10,000 Steps a Day
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In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
David Tuckfield Lost 60 Pounds  EMS WorkoutsDavid Tuckfield
David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.
He Also Set Long-Term GoalsDavid Tuckfield
He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.
Joy Maria Lost 70 Pounds with Hot Girl Walks@therealjoyymariaReplying to @177777734 this is exactly how I did & you can too 🫶🏽🥂  #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen
Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.
She Also Followed a Meal Plan@therealjoyymariaDont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss
“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan.  “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”
Gen Cohen Lost 50 Pounds by Doing the 12-3-30
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Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.
She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”
Joan Henning Lost 130 Pounds with KetoJoan Henning
In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.
💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.
Nutrition & Diet
        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

        ​Stock Up on Groceries
    

        Shutterstock
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

            
                3 Eggs Don’t Offer Enough Protein
            
            
        9 High-Protein Foods That Beat Eggs for Weight LossShutterstock“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

            
                You Need to Be in a Calorie Deficit While Consuming Enough Protein
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues. 

            
                10 Foods with More Protein and Fewer Calories Than 3 Eggs
            
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

            
                You Can Keep Eating Eggs Too
            
            
        Eat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

            
                The Bottom Line
            
            
        
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A post shared by Jarrah Martin (@jarrahmartinfitness)
The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic
    

        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    

        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes. 

            
                Ozempic Turns Down Your Appetite
            
            
        
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“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

            
                Here Is What These Foods Do
            
            
        
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A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
They slow down how fast food leaves your stomach (you stay full longer)
They help regulate blood sugar after meals
They reduce cravings by acting on hunger centers in your brain
They improve insulin sensitivity
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                1. Avocados
ShutterstockAvocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

            
                2. Potatoes
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

            
                3. Chia Seeds
            
            
        ShutterstockChia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes. 

            
                4. Eggs
            
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                5. Oats
ShutterstockOats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

            
                6. Greek Yogurt
            
            
        ​Plain Greek YogurtShutterstockShe is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

            
                7. Leafy Greens
            
            
        ​SpinachShutterstockLeafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

            
                8. Meat
            
            
        ​Stick to Certain ProteinsShutterstockMeat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

            
                9. Salmon
            
            
        ShutterstockUp next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                10. Berries
            
            
        ​BerriesShutterstockLast on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Fitness & Workouts
        I Am a Trainer and Swear by These 7 Core Exercises
    

        Copyright mramericajasonkozma/Instagram
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

            
                Hanging Leg Raises
            
            
        ShutterstockWhy trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.
Trainer Tip: Avoid using momentum; go slow for max burn.

            
                Planks (and Variations)
            
            
        ShutterstockWhy trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.
How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.
Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

            
                Weighted Sit-Ups
            
            
        Shutterstock
Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).
How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.
Trainer Tip: Keep your lower back from arching as you sit up.

            
                Weighted Crunches
            
            
        Shutterstock
Why trainers love it: A focused, compact move that brings serious burn to the upper abs.
How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.
Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

            
                Russian Twists (Weighted or Bodyweight)
            
            
        ​Target Side Core MusclesShutterstockWhy trainers love it: Excellent for building oblique strength and rotational power.
How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.
Trainer Tip: Keep your chest lifted and back straight to avoid strain.

            
                Dead Bug
            
            
        ​ 7. The Modified BeetleShutterstockWhy trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.
How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.
Trainer Tip: Press your lower back into the floor the entire time.

            
                Ab Wheel Rollouts
            
            
        Shutterstock
Why trainers love it: One of the most challenging and effective moves for building total core strength and control.
How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.
Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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