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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@celebwell.com.

How I Lost 40 Pounds by Walking and Without Starving Myself: Here’s the Truth

This method works!

Ferozan Mast
By Ferozan MastAug 30, 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.
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FACT CHECKED BY Christopher Roback
Natalie_Stringfield6
Copyright Natalie Stringfield/YouTube
Ferozan Mast
By Ferozan MastAug 30, 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

YouTuber Natalie Stringfield lost 40 pounds and changed her life with the most straightforward exercise: Walking! The “glow-up” expert details her journey online, explaining exactly how she worked out, what her diet looks like, and other important details that helped her reach her goals. “Ever looked at a picture of yourself and wondered, who is that?” she says. “Yeah, me too. It happened to me. No judgment, but I figured out how to transform my body and my mindset without spending hours in the gym and without starving myself.” Here’s how Stringfield did it as a 43-year-old woman who wanted to be strong and fit.

19-hour Intermittent Fasting

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Natalie swears by specific, consistent behaviors that let her lose weight without question. The first is intermittent fasting. Natalie allows herself a five-hour eating window every day from 6 a.m. to 11 a.m. (she chooses the morning to enjoy her coffee). “The longer I fast, the better I feel, the less cravings that I have,” she says. So, so many benefits to fasting, you guys. I highly recommend you do your own research to find out all of the amazing healing benefits of fasting. It is not just weight loss.”

Pillars of Weight Loss

Natalie swears by eating in a caloric deficit, fasting 18-20 hours per day, and walking an hour a day. “That combination of things is elite,” she says. “I went to Arizona. I had to gain a good eight pounds in Arizona, drinking alcohol, not fasting. I blew up you guys, [but] I locked back in. I've been walking, fasting, and eating in a caloric deficit, and when I tell you every single day that I wake up, I am smaller and smaller and smaller and smaller. It doesn't take long to work. I start losing weight within a couple of days, literally.”

Walking Every Day

Healthy lifestyle - woman walking in city parkShutterstock

Natalie walked every day for at least an hour. “When I originally lost my weight, I was walking an hour a day every single day,” she says. “I'll just say maybe five days out of the week minimum I walked. Sometimes, it was seven days a week. Sometimes, it was six days a week. It's very easy to get into a habit, and you crave it so much. The benefits of walking are so profound that you may find yourself just wanting to walk every single day.”

Break Up the Walks

Calm, music and fitness person in nature for mental health, wellness and breathing, forest trees and fresh air. Mockup, sports and athlete woman thinking or listening to audio for running inspirationShutterstock

Natalie says you don’t have to do the whole hour at once. “You can definitely break it up,” she says. “You can definitely break up your walks. If you need to do 30 minutes in the morning and 30 minutes in the afternoon, then that's good.”

Move Throughout the Day

Natalie knows how important it is to move constantly throughout the day. “The best way to do that is to park farther at the grocery store,” she says. “Take the steps. If you can work at a desk and you have an iPhone, your iPhone will remind you to stand up. Use that opportunity to do a few laps around your office, which is what I do. I work in an office. I'm at my desk eight hours a day. I have to purposely get up and walk around my office and take laps.”

Start Slow

Rear view of overweight woman wearing sportswear while jogging on the roadShutterstock

“Although walking might seem like it's just like nothing when you’ve got a lot of weight on you, that walking ain't no joke, okay?” she says. “So please don't expect it to be that easy and pace yourself. If you need to break this up, then break it up, and then if you can start to do it continuously, then go ahead and do it continuously.”

Benefits of Longer Walks

Running Women walking in CountryShutterstock

Natalie now walks for at least 70 minutes. “The thing about doing it continuously is your body will start to use the food you ingested, like carbs. It's going to be using that for energy in the beginning, and there's going to be a timeframe while you're walking that it will shift into straight fat-burning mode, and that comes in about the 45-minute mark, okay? Hence, the reason why I walked 70 minutes was that I did it in one go. I'm trying to get a good 20 minutes where my body's using straight fat for energy.”

RELATED:Top 10 Fruits to Burn Fat You Should Eat Every Day

Burning Fat

Legs of woman running on treadmillShutterstock

Natalie will walk at 7 p.m., eight hours after closing her eating window. “When I get on that treadmill, and I walk that 70 minutes, I don't think it's taken me that long to get to the point where my body's using fat as energy,” she says. “It just sounds right to me. I might be wrong, but I have been loving the evening walks, and I have been loving the benefits because I feel super snatched, and I feel like walking really transforms your body, and I'm addicted, and I'm in love at this point.”

Winsor Pilates

Women doing pilates exercises lying on pilates workout machines while their trainer guides them. Two fitness women being trained by a pilates instructor.Shutterstock

Natalie swears by Winsor Pilates. “I did Winsor Pilates strictly for almost a year when I was about 20 or 21, my best body ever,” she says. “I was so lean and long. I was super flexible. I was super strong. My core was tight, and I just loved the look of my body. It really cinched in my waist, and I just had this cute little hourglass shape. I just loved it.”

No Alcohol

Group of friends in a wine tasting tour at vineyard - Hands toasting red wine glasses with sun flare - Friendship and travelling conceptShutterstock

Natalie only drinks on special occasions. “I stopped drinking alcohol when I decided I wanted to lose weight and when I realized how the body tries to burn off the alcohol when you ingest it,” she says. “In a perfect world, if alcohol didn't affect your body in the way that it did, I would literally have some tequila every night. If you're trying to lose weight, but you're drinking every few days, just imagine you're not going to lose the weight. It's going to be very difficult, or it's going to be extremely slowed down.”

Make a Choice

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

“I would say if you're really serious about your journey, cut the alcohol out, girl,” Natalie reiterates. “Just wait. It's not even worth it. And to be honest, alcohol does nothing for us. It does nothing for us. It's just not something that we should be drinking all the time, and we shouldn't even aspire to drink it all the time. And this is not coming from a judgy place. I'm just trying to say, honestly, it's not the way.”

Fat-Burning Zone

Natalie encourages people to find out what their fat-burning heart rate is. “It's so important for you to understand that everybody's cardio levels are completely different,” she says. “So the speed that I walk is going to be what I need to be walking for me to be in my zone two heart rate. It's going to be different for everybody. What I highly recommend that you do is Google fat burn heart rate, and you'll see charts. So you'll be able to look at the chart and determine what your zone two heart rate should be in.”

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

No Scales

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

Natalie no longer feels the need to weigh herself constantly. “In order to stay happy, I just choose not to get on the scale,” she says. “What I use for me is how good I feel in my clothes, clothes getting looser, things that I used to have that didn't fit are fitting, things like that. When I feel super confident, my stomach feels nice and flat or flat as it can be. That's what I'm gauging. I don't do the scale anymore, guys. So that's that.”

Figure out Your TDEE

Nutrition facts. Close-up.Shutterstock

Natalie strongly recommends using a TDEE calculator when trying to lose weight. “It's going to tell you how much food you have to eat if you don't want to gain another pound,” she says. “First and foremost, you're going to have to figure out how many calories you should be taking in order for you to lose weight. And in order for you to even get to that point, you need to figure out just your maintenance calories.”

Prioritizing Protein

Grilled chicken thighs.Shutterstock

Natalie started logging her calories using an app. “What I did was I prioritize protein as my main calorie source,” she says. “So with my meals, I plan it in advance. I didn't wing it Monday through Friday or whatever the case is to figure out. I just started scanning as I ate because it's very important for you to get your protein in, and it was very important for me to get protein and fiber in. So I planned everything the night before.”

And Finally, Use a Food Scale

Natalie would use a food scale to make sure she was accurately logging calories. “So, for example, if it was dinner, I would weigh my chicken first or my salmon or whatever it was. And so if you take whatever portion of chicken that you have that you've cooked and put it on the scale, all right, you're going to need a food scale in order for you to weigh your food.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

cardiosustainable weight losscarbslose weight fastwalkingweight lossintermittent fastingsuccess stories & transformationsprotein

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Nutrition & Diet

I Stopped Doing These 3 Things and Lost 40 Pounds

Alexandra_alexx.fitt10
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothAug 10, 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
✓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.

Online fitness coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about her weight loss. In her many viral videos, she reveals the simple but effective changes she made to her lifestyle that enabled her to drop the weight fast. In a new Instagram video, she gets specific about the “3 things” she “stopped doing to lose 40 pounds.”

She Stepped Away From the Scale

The first thing Alex did was stop weighing herself, she writes. “Why? The scale was messing with my head, so I threw it off my balcony.”

She Stopped Counting Calories

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Lots of health experts recommend counting calories, but that didn’t work for Alex. “I stopped counting calories and stuck to a schedule. I ate breakfast at 8 a.m., a snack at 11, lunch at 1, a snack at 3, and dinner at 6. And yeah, your schedule may be different, but if you have 5 minutes to check TikTok or like this post, you have 5 minutes to grab an apple or pick up a protein bar and throw it in your purse,” she writes.

Related: I'm a Dietitian, and These Are 7 Foods You Should Never Eat

She Stopped Doing Workouts She Hated

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

Her third lifestyle change? “I stopped doing the workouts I hated,” she claims. I remember I’d always do 40 minutes on the Stairmaster (it didn’t help me lose weight, only raise my cortisol levels), and on the days I was lazy, I’d skip the gym altogether just because I didn’t want to do cardio. Now, my only cardio is walking.”

Her advice? “Start implementing a routine that makes you happy and works for you, not anyone else,” she concludes the post.

Here’s How She Used Walking for Weight Loss

woman walking towards unknown placesShutterstock

As for exercise, in some of her other videos, Alex elaborated on how walking helped with her weight loss. Not only would she walk for 20-30 minutes in the morning, but she would take a short 10-15 minute walk after lunch.

Related: 5 Habits from Fitness Trainer Krissy Cela that Could Change Your Life

Try to Walk 30 to 60 Minutes a Day, Says Another Expert

Active woman using smartwatchShutterstock

“You can do 30-60 minutes all at one time, or you can do a few 10-15 minute bouts of exercise throughout the day. Whatever works for you,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Either way, you are raising your metabolism and teaching your body to burn calories.”

💪🔥Body Booster: Just because experts recommend habits, like counting calories, weighing yourself, or doing specific workouts, doesn’t mean they will work for you. If they don’t, make changes accordingly.

Nutrition & Diet

How I Lost 40 Pounds by Walking and Without Starving Myself: Here’s the Truth

Natalie_Stringfield6
Copyright Natalie Stringfield/YouTube
Ferozan Mast
By Ferozan MastAug 30, 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 Natalie Stringfield lost 40 pounds and changed her life with the most straightforward exercise: Walking! The “glow-up” expert details her journey online, explaining exactly how she worked out, what her diet looks like, and other important details that helped her reach her goals. “Ever looked at a picture of yourself and wondered, who is that?” she says. “Yeah, me too. It happened to me. No judgment, but I figured out how to transform my body and my mindset without spending hours in the gym and without starving myself.” Here’s how Stringfield did it as a 43-year-old woman who wanted to be strong and fit.

19-hour Intermittent Fasting

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Natalie swears by specific, consistent behaviors that let her lose weight without question. The first is intermittent fasting. Natalie allows herself a five-hour eating window every day from 6 a.m. to 11 a.m. (she chooses the morning to enjoy her coffee). “The longer I fast, the better I feel, the less cravings that I have,” she says. So, so many benefits to fasting, you guys. I highly recommend you do your own research to find out all of the amazing healing benefits of fasting. It is not just weight loss.”

Pillars of Weight Loss

Natalie swears by eating in a caloric deficit, fasting 18-20 hours per day, and walking an hour a day. “That combination of things is elite,” she says. “I went to Arizona. I had to gain a good eight pounds in Arizona, drinking alcohol, not fasting. I blew up you guys, [but] I locked back in. I've been walking, fasting, and eating in a caloric deficit, and when I tell you every single day that I wake up, I am smaller and smaller and smaller and smaller. It doesn't take long to work. I start losing weight within a couple of days, literally.”

Walking Every Day

Healthy lifestyle - woman walking in city parkShutterstock

Natalie walked every day for at least an hour. “When I originally lost my weight, I was walking an hour a day every single day,” she says. “I'll just say maybe five days out of the week minimum I walked. Sometimes, it was seven days a week. Sometimes, it was six days a week. It's very easy to get into a habit, and you crave it so much. The benefits of walking are so profound that you may find yourself just wanting to walk every single day.”

Break Up the Walks

Calm, music and fitness person in nature for mental health, wellness and breathing, forest trees and fresh air. Mockup, sports and athlete woman thinking or listening to audio for running inspirationShutterstock

Natalie says you don’t have to do the whole hour at once. “You can definitely break it up,” she says. “You can definitely break up your walks. If you need to do 30 minutes in the morning and 30 minutes in the afternoon, then that's good.”

Move Throughout the Day

Natalie knows how important it is to move constantly throughout the day. “The best way to do that is to park farther at the grocery store,” she says. “Take the steps. If you can work at a desk and you have an iPhone, your iPhone will remind you to stand up. Use that opportunity to do a few laps around your office, which is what I do. I work in an office. I'm at my desk eight hours a day. I have to purposely get up and walk around my office and take laps.”

Start Slow

Rear view of overweight woman wearing sportswear while jogging on the roadShutterstock

“Although walking might seem like it's just like nothing when you’ve got a lot of weight on you, that walking ain't no joke, okay?” she says. “So please don't expect it to be that easy and pace yourself. If you need to break this up, then break it up, and then if you can start to do it continuously, then go ahead and do it continuously.”

Benefits of Longer Walks

Running Women walking in CountryShutterstock

Natalie now walks for at least 70 minutes. “The thing about doing it continuously is your body will start to use the food you ingested, like carbs. It's going to be using that for energy in the beginning, and there's going to be a timeframe while you're walking that it will shift into straight fat-burning mode, and that comes in about the 45-minute mark, okay? Hence, the reason why I walked 70 minutes was that I did it in one go. I'm trying to get a good 20 minutes where my body's using straight fat for energy.”

RELATED:Top 10 Fruits to Burn Fat You Should Eat Every Day

Burning Fat

Legs of woman running on treadmillShutterstock

Natalie will walk at 7 p.m., eight hours after closing her eating window. “When I get on that treadmill, and I walk that 70 minutes, I don't think it's taken me that long to get to the point where my body's using fat as energy,” she says. “It just sounds right to me. I might be wrong, but I have been loving the evening walks, and I have been loving the benefits because I feel super snatched, and I feel like walking really transforms your body, and I'm addicted, and I'm in love at this point.”

Winsor Pilates

Women doing pilates exercises lying on pilates workout machines while their trainer guides them. Two fitness women being trained by a pilates instructor.Shutterstock

Natalie swears by Winsor Pilates. “I did Winsor Pilates strictly for almost a year when I was about 20 or 21, my best body ever,” she says. “I was so lean and long. I was super flexible. I was super strong. My core was tight, and I just loved the look of my body. It really cinched in my waist, and I just had this cute little hourglass shape. I just loved it.”

No Alcohol

Group of friends in a wine tasting tour at vineyard - Hands toasting red wine glasses with sun flare - Friendship and travelling conceptShutterstock

Natalie only drinks on special occasions. “I stopped drinking alcohol when I decided I wanted to lose weight and when I realized how the body tries to burn off the alcohol when you ingest it,” she says. “In a perfect world, if alcohol didn't affect your body in the way that it did, I would literally have some tequila every night. If you're trying to lose weight, but you're drinking every few days, just imagine you're not going to lose the weight. It's going to be very difficult, or it's going to be extremely slowed down.”

Make a Choice

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

“I would say if you're really serious about your journey, cut the alcohol out, girl,” Natalie reiterates. “Just wait. It's not even worth it. And to be honest, alcohol does nothing for us. It does nothing for us. It's just not something that we should be drinking all the time, and we shouldn't even aspire to drink it all the time. And this is not coming from a judgy place. I'm just trying to say, honestly, it's not the way.”

Fat-Burning Zone

Natalie encourages people to find out what their fat-burning heart rate is. “It's so important for you to understand that everybody's cardio levels are completely different,” she says. “So the speed that I walk is going to be what I need to be walking for me to be in my zone two heart rate. It's going to be different for everybody. What I highly recommend that you do is Google fat burn heart rate, and you'll see charts. So you'll be able to look at the chart and determine what your zone two heart rate should be in.”

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

No Scales

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

Natalie no longer feels the need to weigh herself constantly. “In order to stay happy, I just choose not to get on the scale,” she says. “What I use for me is how good I feel in my clothes, clothes getting looser, things that I used to have that didn't fit are fitting, things like that. When I feel super confident, my stomach feels nice and flat or flat as it can be. That's what I'm gauging. I don't do the scale anymore, guys. So that's that.”

Figure out Your TDEE

Nutrition facts. Close-up.Shutterstock

Natalie strongly recommends using a TDEE calculator when trying to lose weight. “It's going to tell you how much food you have to eat if you don't want to gain another pound,” she says. “First and foremost, you're going to have to figure out how many calories you should be taking in order for you to lose weight. And in order for you to even get to that point, you need to figure out just your maintenance calories.”

Prioritizing Protein

Grilled chicken thighs.Shutterstock

Natalie started logging her calories using an app. “What I did was I prioritize protein as my main calorie source,” she says. “So with my meals, I plan it in advance. I didn't wing it Monday through Friday or whatever the case is to figure out. I just started scanning as I ate because it's very important for you to get your protein in, and it was very important for me to get protein and fiber in. So I planned everything the night before.”

And Finally, Use a Food Scale

Natalie would use a food scale to make sure she was accurately logging calories. “So, for example, if it was dinner, I would weigh my chicken first or my salmon or whatever it was. And so if you take whatever portion of chicken that you have that you've cooked and put it on the scale, all right, you're going to need a food scale in order for you to weigh your food.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
Copyright thecollets/Instagram
Christopher Roback
By Christopher RobackMar 02, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

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

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. 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 40 Pounds in 5 Months by Walking and These Easy Habits

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothMay 14, 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
✓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.

Weight loss can be a tricky equation. However, there are many people online sharing their success stories who have shared the healthy habits responsible for dropping weight. Online fitness coach Alexandra, who goes by the handle @alexx.fitt, revealed in a viral video that after struggling to lose weight for years she lost a whopping 40 pounds in five months.

1. She Started to Make Healthier Choices Every Single Day

alexxandra_fitt2alexx.fitt/TikTok

“Here's how long it's going to take you to lose weight. I lost 40 pounds and here's what I did and how long it took me,” she says in the video, revealing that her weight loss journey first started in 2020. “I think around that time for a whole year I did every single diet, every single workout, every single meal plan, and nothing worked. Nothing would actually help me lose weight.” However, in January 2021, she learned the secret to losing weight fast. “Instead of following a freaking diet, I basically started to make healthier choices every single day,” she said in the video. It “all started with walking and a schedule,” she continued. “I made a plan of what time I'm going to eat and what I will be eating. I stuck to that schedule,” she added.

Related: 10 Foods That Grow Muscle Fast

2. She Saw Results Within the First Month

alexxandra_fitt3alexx.fitt/TikTok

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. Then, from January 2021 on “I literally walked every single day for six months straight,” she said. “There were like two days that I missed. Maybe it took me about five, six months to lose 35, 40ish pounds, but I saw results within the first month.”

3. She Lost 50 Pounds in 6 Months

In a recent Instagram video, she got specific about her steps (and also revealed that she lost 50 pounds in six months). “Hear me out walking seriously changes your life, I was able to lose 50lbs in less than 6 months by walking 10k steps a day!” she captioned the post. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: 15-Minute Fat-Burning Workout to Tone Your Entire Body You Can Do Anywhere

4. Exercise Shouldn't Feel Like Punishment

@alexx.fitt

It was more during my journey that i realized #weightloss #mindset

Something else that was helpful for Alex was shifting her mindset. She explains that prior to losing weight, she viewed running as “a form of punishment,” but now she feels like exercise is something she is “so grateful for,” she wrote in another TikTok. “I'm grateful I get to go on a run and move my body, and I do that kind of stuff because it genuinely makes me feel good. I don't do it as a form of punishment. I'm like, I'm going to feel so good after I run. It's going to clear my mind,” she added.

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

5. Exercise Make Her Feel Good

alexxandra_fitt4alexxandra.fitt/Instagram

“I wake up anxious sometimes. So going on a run or even doing a morning workout, I'm like, oh my goodness, this helps me so much. So that's the kind of mindset shift you got to have when you're trying to lose weight. It's a lifestyle. You're doing this stuff because it feels good for you, not because you have to.” Alex is spot on about using exercise to quell anxiety. The American Psychological Association dubs it a “healthy stress reliever,” and several studies back up the claim.

💪🔥Body Booster: Walking 10,000 steps a day is not only an effective workout for weight loss, it can improve your cardiovascular health and ward off cancer, according to research.

Fitness & Workouts

She Lost 50 Pounds Doing These 5 Things

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

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

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

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

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

Strength Training

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

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

Walking

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

Hydrate

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

Sleep

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

Amp Up Your Fiber Intake

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

Nutrition & Diet

6 Daily Habits a Dietitian Recommends to Lose 25 Pounds Fast

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
Christopher Roback
By Christopher RobackApr 21, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

6 Strength Exercises That Reverse Muscle Loss After 50

Josh York joshyorkgg
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Josh York
By Josh YorkApr 21, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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✓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.

As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

Why Your Muscles Need Extra Attention After 50

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

As people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.

In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

How Strength Training Benefits Your Aging Body

Portrait of senior woman lifting dumbbells, matureShutterstock

Strength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

1. Squats: The Foundation Builder

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

How to do it step-by-step:

  • Stand with your feet straight and shoulder-width apart.
  • Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
  • Bend your knees while keeping your back straight.
  • Lower to a 90-degree angle.
  • Slowly stand back up and repeat.

How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.

Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.

Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

2. Lunges: Balance and Strength Combined

Elderly men, training and stretching for morning workout in the park or forest. Senior, lunges exercise and motivation for wellness, fitness and healthcare strong legs cardio or running outdoorsShutterstock

How to do it step-by-step:

  • Begin with your feet together and shoulder-width apart.
  • Place your hands on your hips.
  • Take a step forward with one leg.
  • Bend your knees until at a 90-degree angle.
  • Raise your body back up.
  • Bring the front foot back to the start position.
  • Repeat with the opposite leg.

How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.

Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.

Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

3. Tricep Dips: Upper Body Strength Builder

Side view of a determined middle-aged man exercising tricep dips or triceps extension with a chair as workout routine for the arms at home during pandemic

Shutterstock

How to do it step-by-step:

  • Sit on the ground in front of a chair or bench.
  • Place your feet flat on the ground.
  • Put your palm on the chair or bench with your fingers facing forward.
  • Lift your hips off the ground.
  • Lower your body back down by bending your elbows.
  • Press down on your hands to straighten your arms back to the raised position.

How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.

Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.

Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

4. Push-Ups: Total Upper Body Strengthener

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyle​Push-UpsShutterstock

How to do it step-by-step:

  • Lie flat on your stomach.
  • Put your hands next to your chest.
  • Press up on your hands to lift off the ground.
  • Bend your elbows to lower back to the ground and repeat.

How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.

Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.

Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

5. Sit-Ups: Core Power Builder

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living sit ups room.5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstock

How to do it step-by-step:

  • Lie on your back.
  • Bend your knees so your feet are flat on the floor.
  • Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
  • Curl your body up towards your knees.
  • Slowly control your body back down to the ground.

How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.

Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.

Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

6. Plank: Full-Body Stability Master

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

How to do it step-by-step:

  • Lie flat on the floor with your stomach down.
  • Place your hands or elbows under your shoulders.
  • Push up off the ground to raise your body.
  • Hold the position for a pre-selected duration.

How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.

Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.

Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

Your Weekly Workout Plan for Optimal Results

Home Workout. Smiling Senior Woman Doing Squats While Training In Living Room, Sporty Elderly Lady Exercising On Fitness Mat, Older Female Making Weight Loss Exercises, Enjoying Active Lifestyle1. Squat Pulse with Calf RaiseShutterstock

Split the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.

An example of the breakdown would be:

Day 1 – Lower Body and Core

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Sit-Ups: 2-3 sets of 10-15
  • Planks: 3 sets of 8-12 30-second holds

Day 2 – Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 3 – Rest or Light Activity

Day 4 – Full Body

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 5 – Rest or Light Activity

  • Walking, yoga, stretching, mobility

Day 6 – Core and Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 7 - Rest

What Results to Expect From Your New Routine

Mature couple having a workout together in the park​1. Walking LungesShutterstock

Constancy is the key to any workout routine and generating the best results.

After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.

At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.

Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

One Final Tip for Getting Started

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

Start by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost Over 100 Pounds with These 12 Ready-to-Eat Trader Joe’s Foods

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
Copyright low.carb.love/Instagram
Leah Suzanne
By Leah SuzanneApr 21, 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 trying to lose weight by keeping carbs to a minimum? Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 10 ready-to-eat Trader Joe’s foods that are low carb and perfect for weight loss.

Chicken Salad

One item she loves is the chicken. “I am definitely a salad person, $4.99. This is one of my favorite chicken salads. The homemade chicken salad is so fire. I really, really love it,” she says, noting that it’s 10 ounces, and already made. “You can make a sandwich, you can put it on top of a salad, and it's a really, really good amount.”

Tuna Salad

She is also a fan of tuna salad. “If you like tuna, it's made with albacore, so it's more juicy, has a little bit of celery, green onions. These are just great, great options when you're on the run and you want to come grab it. I feel like for lunch, right, this is a lot better, a much better choice than going to McDonald's or somewhere and picking up something that's super carby, super full of just junk.”

Mozzarella and Tomato Salad

She moves on to a mozzarella and tomato salad with just four grams of carbs. “Just ready to go. Boom.”

Greek Salad

Next up, a Greek salad, “same scenario, it has chicken in it. Four grams of carbs, I love it. $5.99, you have a nice salad with chicken.”

Kettle Cooked Chicken Soup

Her next item is kettle cooked chicken soup at $4.99. “I've heard good things about this guy,” she says. “It's six carbs minus the fiber. So four carbs per cup,” she adds. “All you have to do is warm it up.”

Lobster Bisque

The lobster bisque is “going viral on TikTok,” she says, noting that it’s “a low-carb pasta” and makes a “little fancy dinner.”

Chicken Fajitas

Next up, chicken fajitas. “It's already seasoned chicken breast with peppers, onions, 15 ounces. Keeping it really low carb at three grams of carbs per serving.” She recommends serving it with rice and salad.

Hard Boiled Eggs or Egg Bites

Hard-boiled eggs, for $2.99, and egg bites are a great item to keep in your fridge. The egg bites “have spinach and kale and then the cheese and uncured bacon,” she says.

Greek Nonfat Yogurt

She also stocks up on Greek nonfat yogurt. “They have plain. I usually love the plain because I'd rather add my stevia and my sweetener and kind of control that. They are great because you can “grab one and eat it in the car” or make it into a parfait, add it to smoothies, or use it in salad dressing.

Cottage Cheese

“We all know that cottage cheese is definitely having its moment,” she says, holding up a huge container of organic cottage cheese.

Truffle Marcona Almonds

“Let me show you the one thing I pick up every single time I come here. If you have not tried these, right here, the truffle Marcona almonds. They are everything,” she claims. She eats them with “a little beef jerky” which makes a “great snack in the car.”

Raw Almonds

She also gets raw almonds. “one pound of roasted and unsalted for $5.99.” She says they are low carb, but high in calories, “so you just want to be careful with that.” 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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