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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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Nutrition & Diet

Believing These 5 Weight Loss Lies Kept Me Obese

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Copyright Six Miles To Supper/YouTube
Leah Groth
By Leah GrothOct 09, 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
✓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.

Kayla Cox of Six Miles to Supper (@SixMilestoSupper) is a YouTuber who shares her weight loss journey on social media to help others achieve the same success by learning how to “lose weight sustainably and keep it off for good.” In a recent viral video, she revealed that some of the things she believed were keeping her from achieving her weight loss goals. “Back when I was obese, I was unhappy about it, and I wanted to change, but there were some lies that I believed that were keeping me stuck,” she says in the clip. In today's video, I'm going to take you through each one of them and show you the truth of the matter.”

Lie 1: You Need a “Major Overhaul”

“Lie number one, you need a major overhaul,” she says in her post. “You know, when you're in a place where you do feel like there's a lot of weight to lose, it can feel overwhelming. It can feel like there's going to be so many changes I have to make that I don't even know where to start.” However, she maintains all you have to do is just make “some small habit changes that you stick with consistently over time.”

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Small Habits, Big Changes

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

“A lot of people put the weight on really gradually, and in the same way, the weight can kind of just come on gradually because of these tiny little habits. The same thing is true in the reverse. It's really just about getting into little good habits that you implement over time, and that can lead to major change,” she says.

Lie 2: You Need to Find a “Miracle Drug”

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“Lie number two, you just need to find that miracle drug that will melt the pounds away,” she continues. “This is something that I really wanted to be true for a very long time. I wanted the pill. I wanted it to be easy. I wanted it just to be like, I, give me the shot, give me the pill, and just let me be thin.”

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Instead, Try Walking and Fasting

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

“I realized through this process that those types of things, first of all, they're not worth it,” she says. Not only are they expensive, but “they don't even work,” she says. She adds that by fasting and walking, “the weight loss part is actually free” because “you'll be buying fewer groceries and you're just walking around, and that means that you never have to worry about what's going to happen if I ever have to go off this drug,” she says. “You can just go about your life, lose the weight naturally, and then never have to worry about those things.”

Lie 3: You Have to Exercise to Lose Weight

dumbbell squat woman workout exercise at gymShutterstock

“Lie number three, you have to exercise in order to lose weight,” she says. “The thing about exercise is it's great. It helps you get in a positive mental headspace, and that is very helpful when it comes to weight loss. But it can also make weight loss harder. If you're working out really hard, your appetite is going to increase, and if your appetite increases, it's going to be harder to be in a deficit. Uh, so it's kind of a double-edged sword.”

Walking Is the Perfect “Compromise”

Young sexy couple is running along the promenade. they are doing their sport workout in the beautiful sundown along the beach. colorful dress, trees, water, mountains and a amazing blue sky.Shutterstock

“I personally found that walking was a great kind of compromise because it didn't increase my appetite, but it kept me moving, and because it kept me moving and everything, I was just more positive and optimistic, which is really important when it comes to just being able to stick to your plan,” she says. “But ultimately, weight loss simply comes down to eating less food than your body burns. And so if you do that, it does not matter. Even if you exercise, not at all, you're going to lose weight. So don't let that be a thing that's holding you back.”

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Lie 4: You Are Too Old to Lose Weight

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

“Lie number four, you're too old to lose weight,” she says, revealing that when she was 29, she thought she was too old to lose weight. “I was looking at the scale. I saw that I was obese, and I thought, ‘But the thing is, I'm too old now. I've waited till I'm almost 30. And now it's going to be impossible,’” she says, citing that people told her that at 30, your metabolism “tanks.”

You Can Lose Weight at Any Age

Senior woman with gray hair holding weight machine to balance weight loss screaming proud, celebrating victory and success very excited with raised armsShutterstock

“What I have learned is that first of all, you can absolutely lose weight at 29, but by just talking to people on this channel and then in the comments section and people emailing me, I've heard of people much older than me, losing weight successfully and keeping it off,” she says. “People even in their seventies have emailed me to let me know that it works for them. You're never too old, and it's never too late. You just have to start.”

Lie 5. You Have to Change What You Are Eating

Butter,Lettuce,Salad,Green,Leaves,Over,Wooden,BackgroundShutterstock

“Number five, the one that I think is the most pernicious and pervasive of all the lies out there, is you have to change what you're eating if you wanna lose weight,” she says. “I especially hate this one because I think it holds so many people back from losing weight because they think, ‘Oh, well, if I wanna lose weight, that means that I can't have chocolate cake anymore.’ Or I have to totally just eat the foods I hate and not the foods I love.”

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Instead, Focus on Eating the Right Amount of Food

Woman eating saladShutterstock

“The truth is, it all comes down to just eating the right amount of food,” she explains. “If you wanna eat really rich high-calorie foods and that's just what you like and that's what you want in your life, guess what? You can still lose weight. You just have to eat less of that food. You have to be in a caloric deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Protein Mistakes Preventing Fat Loss

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMar 10, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Are you making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

1. Overlooking Total Calorie Intake

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

Nutrition & Diet

Fat Loss Coach Unveils 4 Mistakes She Made

Rosi May rosimayfitness
Copyright rosimayfitness/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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 trying to lose weight? You could be making some simple mistakes that are keeping you from achieving your desired results. Rosi May is a fat loss coach who helps “women reach their fat loss goals without restriction,” she writes in her social media bio. In a new post, she discusses her weight loss experience, revealing some things she did along the way that she wishes she hadn’t. “4 mistakes I’ve made on my own journey so you don’t have to,” she writes.

Only Measuring Success with the Scale

The first mistake she made was “using the scales as my only tool of measurement,” she says. “The scales can be useful ONLY when used in conjunction with other things. And even more so for women. Your weight will fluctuate even when you tick every single box. Track as many different metrics as you can so you get a better understanding of what progress you’re making.”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Resorting to Fad/Extreme Diet

The second mistake? “Resorting to fad/extreme diets because it was the latest thing. Fad diets never work long term (ask any millennial woman). Unless the goal is messing up your relationship with food. In that case, it’s a great option,” she writes.

Setting Unrealistic Time Frames to Reach Goals

The third mistake she made was “setting unrealistic time frames to reach my goals, and then feeling like a failure when I hadn’t achieve it in 4 weeks,” she says. “It’s not a race. And you definitely won’t be at your goal in 4 weeks. Giving yourself weeks to achieve a goal that realistically could take years is a recipe for failure. Be realistic.”

Giving Up After a Bad Day

Mistake four? “Throwing the towel in every time I had a ‘bad’ day. I would have seen results much quicker if I didn’t give up every time something didn’t go to plan. You will have bad days and days where your nutrition isn’t great or you miss a workout. Everyone does. But you have to get over it and move on. The only way you don’t make progress towards your goals is if you give up,” she says.

And, Here Are the Biggest Tracking Mistakes You Are Making

In another post, she reveals three reasons why you aren’t losing weight despite tracking everything. The first? “You’re tracking at the end of the day. This is pretty much pointless if you want any sort of accuracy. It’s almost impossible to remember exactly how much you’ve had and things easily get forgotten. Doing this will usually result in under reporting your nutrition. Do it as you go to make sure nothing is forgotten,” she says.

There Are Hidden Calories

Hidden calories are the second reason. “Things like oils, sauces, condiments etc might not seem like they’ll make much difference because you only used a ‘splash’. But those little bits here and there actually add a good chunk of calories onto your day without you realising. Using those things is fine, just make sure you track them,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Not Tracking Snack

Not tracking your snacks is the third mistake. “The world would be a wonderful place if snacks didn’t contain calories, but unfortunately they do. That cheeky biscuit with your brew, that handful of nuts whilst you’re cooking- it all adds up. If you eat it, track it,” she says.

People Aren’t Honest with Themselves When It Comes to Tracking

“The biggest reason people find that tracking nutrition doesn’t work for them, is simply because they’re not honest with themselves about what they’re eating,” she writes. “Whether it’s underestimating serving sizes or thinking the little things don’t count. The only person you’re cheating out of results when you do that, is YOU. Tracking your nutrition is a fantastic tool (for the right person) but it only works if you actually track accurately.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Habits Sabotaging Belly Fat Loss

Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

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

Restricting Food Groups

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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