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Nutrition & Diet

5 People Who Lost 30 Pounds Share How

These five people lost weight and kept it off.

Ferozan Mast
By Ferozan MastApr 17, 2024
Ferozan Mast
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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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pitalifts/TikTok
Ferozan Mast
By Ferozan MastApr 17, 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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Nutrition & Diet

Losing 30 pounds is a major achievement: Research shows that for the overweight, every pound lost has a positive impact on health—including blood pressure, cholesterol, improved mobility and much more. “For example, if you weigh 200 pounds, a 5% loss is 10 pounds, dropping your weight to 190 pounds. This modest weight loss can decrease your risk for chronic diseases related to obesity,” says the CDC. There’s no one-size-fits-all method: different people respond to different tactics, but the common denominator is weight loss success. Here are five people who lost 30 pounds, sharing exactly how they did it.

Sustainable Lifestyle Changes

@jessiemgolden

You can get leaner in a chill/soft life way🤝 #longtermweightloss #sustainableweightlosstipsforwomen #weightlosstipsforwomenover35 #caloriesinvscaloriesout #fatlosshelpforwomen #intuitiveweightloss #sustainablefatlosstips #sustainableweightloss #sustainablefatloss #lowimpactworkout

Jessie (@jessiemgolden) lost 30 pounds and kept it off with what she calls a “chill, soft life way” which caused as little stress as possible. “I developed a strategy that suited my psychology,” she says. That consisted of looking at what she eats and figuring out what a trade-off might be in her diet, and how certain foods affected her metabolism. “I absolutely had a long-term view,” she says.

Calorie Deficit

@pitalifts

#weightlosstransformation #weightlossprogress #beforeandafter

TikToker Jess (@pitalifts) lost weight using the good old-fashioned calorie deficit method. Jess showed how she handled her calorie deficit without getting too stressed, focusing on protein shakes, protein chips, and low-calorie high-protein meals with vegetables. This kept her feeling satiated even while cutting calories.

RELATED:12 Ways to Eat For Your Best Body After 40

Lots of Walking

@mila.magnani

You can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy- similar to a runner’s high A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40% Here is a great video explaining the science @Dr Idz (MBBS, MRes, Dip IBLM) #pcosweightloss #sugardoors #pcosexercise #pcosworkout #pcosweightlosstips #weightlosstipsforwomen #walkingforweightloss #walkingforfatloss #insulinsensitivity

Mila (@mila.magnani) lost 30 pounds with PCOS and hypothyroidism by going on 30-40 minute walks. “You can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy—similar to a runner’s high,” she captioned the video. “A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40%”

RELATED: 5 Effective Ways to Walk to Burn Body Fat

1,700 Calories a Day

@denisehamdan

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

Denise (@denisehamdan) lost 30 pounds by overhauling her diet, sticking to 1700 calories and 130+ grams of protein to help build muscle and stay satiated. So what are some of the things she eats on a daily basis? Coffee, supplements, egg wraps, a green drink, turkey snack sticks, a protein bar, and chicken alfredo from scratch.

Mind Over Matter

@chris.gordert

You deserve what you desire, now its time to earn it 🙏🙏 #chrisgordert #gordertgang

Chris (chris.gordert) lost 30 pounds in two months by changing his entire mindset. Along with lifestyle changes such as watching what he eats and increasing his cardio workouts, he says the real change came from within. It wasn’t until he changed his mental approach that real changes happened. “I changed my mind,” he says. “Sit down with yourself and write a contract up in your mind. No ifs, no ands, no buts. When you’re ready, sign it in your mind.”

💪🔥Body Booster: To avoid stress while in a calorie deficit, prioritize high-protein, low-calorie foods like protein shakes, protein chips, and veggies. This will help you feel full and satisfied.

proteincardiosupplementssustainable weight losssuccess stories & transformationswalkingweight loss

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Nutrition & Diet

5 People Who Lost 30 Pounds Share How

jess_pitalifts1
pitalifts/TikTok
Ferozan Mast
By Ferozan MastApr 17, 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:

Losing 30 pounds is a major achievement: Research shows that for the overweight, every pound lost has a positive impact on health—including blood pressure, cholesterol, improved mobility and much more. “For example, if you weigh 200 pounds, a 5% loss is 10 pounds, dropping your weight to 190 pounds. This modest weight loss can decrease your risk for chronic diseases related to obesity,” says the CDC. There’s no one-size-fits-all method: different people respond to different tactics, but the common denominator is weight loss success. Here are five people who lost 30 pounds, sharing exactly how they did it.

Sustainable Lifestyle Changes

@jessiemgolden

You can get leaner in a chill/soft life way🤝 #longtermweightloss #sustainableweightlosstipsforwomen #weightlosstipsforwomenover35 #caloriesinvscaloriesout #fatlosshelpforwomen #intuitiveweightloss #sustainablefatlosstips #sustainableweightloss #sustainablefatloss #lowimpactworkout

Jessie (@jessiemgolden) lost 30 pounds and kept it off with what she calls a “chill, soft life way” which caused as little stress as possible. “I developed a strategy that suited my psychology,” she says. That consisted of looking at what she eats and figuring out what a trade-off might be in her diet, and how certain foods affected her metabolism. “I absolutely had a long-term view,” she says.

Calorie Deficit

@pitalifts

#weightlosstransformation #weightlossprogress #beforeandafter

TikToker Jess (@pitalifts) lost weight using the good old-fashioned calorie deficit method. Jess showed how she handled her calorie deficit without getting too stressed, focusing on protein shakes, protein chips, and low-calorie high-protein meals with vegetables. This kept her feeling satiated even while cutting calories.

RELATED:12 Ways to Eat For Your Best Body After 40

Lots of Walking

@mila.magnani

You can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy- similar to a runner’s high A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40% Here is a great video explaining the science @Dr Idz (MBBS, MRes, Dip IBLM) #pcosweightloss #sugardoors #pcosexercise #pcosworkout #pcosweightlosstips #weightlosstipsforwomen #walkingforweightloss #walkingforfatloss #insulinsensitivity

Mila (@mila.magnani) lost 30 pounds with PCOS and hypothyroidism by going on 30-40 minute walks. “You can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy—similar to a runner’s high,” she captioned the video. “A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40%”

RELATED: 5 Effective Ways to Walk to Burn Body Fat

1,700 Calories a Day

@denisehamdan

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

Denise (@denisehamdan) lost 30 pounds by overhauling her diet, sticking to 1700 calories and 130+ grams of protein to help build muscle and stay satiated. So what are some of the things she eats on a daily basis? Coffee, supplements, egg wraps, a green drink, turkey snack sticks, a protein bar, and chicken alfredo from scratch.

Mind Over Matter

@chris.gordert

You deserve what you desire, now its time to earn it 🙏🙏 #chrisgordert #gordertgang

Chris (chris.gordert) lost 30 pounds in two months by changing his entire mindset. Along with lifestyle changes such as watching what he eats and increasing his cardio workouts, he says the real change came from within. It wasn’t until he changed his mental approach that real changes happened. “I changed my mind,” he says. “Sit down with yourself and write a contract up in your mind. No ifs, no ands, no buts. When you’re ready, sign it in your mind.”

💪🔥Body Booster: To avoid stress while in a calorie deficit, prioritize high-protein, low-calorie foods like protein shakes, protein chips, and veggies. This will help you feel full and satisfied.

Nutrition & Diet

She Lost 35 Pounds by Doing These 5 Things

Kiana Monle kianamonle
Copyright kianamonle/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to achieve your weight loss goals? Kiana Monle is a holistic wellness influencer who dropped over 30 pounds and shares her tips and tricks on social media. In a new post, she reveals a few things she did to drop weight. “Before, I felt heavy. I was uncomfortable in my body and was sick of hovering around the same weight for years on end. I got sick and tired of being sick and tired! So I made some changes. BIG ones,” she says in the post, revealing five things she did to lose 35 pounds.

She Got Into a Calorie Deficit

The first thing she did was get into a calorie deficit. “For the first 6 months, I meticulously tracked my calories. I know this isn't for everyone, but it was so helpful to know how much I was eating, and how much I had left to play around with. IMO, this was the biggest game changer,” she says.

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

She Went “Back to Basics”

Next, she went “back to basics,” she says. “I used to eat a ton of sweets. It became a cycle, and my weight soared. To reset, I went back to the basics--whole foods , no cakes or cookies. Yes, that first few days were tough (almost caved for some insomnia cookies) but it was worth it. After a week or so I stopped craving so many sweets. I also started to enjoy whole foods more. I later re-introduced cakes, cookies, etc!”

She Exercised

She also started to exercise. “I've always been somewhat active when it came to workouts, but as someone who worked from home, I got maaaybe 1K steps in a day. To move more, I worked out 3X a week (doing @heatherrobertsoncom 's 12 week program) and later added walks 5X a week. Once I finished the plan, I did the second one for a bit before ditching, lifting altogether, and focused on cardio (my fave),” she says.

She Treated Herself to “Daily Fun Foods”

Next, she started treating herself to “daily fun foods,” she reveals. “I reset my palate, but I still kept things fun. My daily treat would be popcorn and a chocolate truffle (huge fan of both!).”

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

She Focused on Consistency

Finally, she focused on consistency. “Daily commitment was key. For those first 6 months, when I lost 20 pounds, I would stick to my eating and workout plan. No cheat days, no going off script. I simply built in rest days, and if I ate out, I'd have it fit into my daily calories,” she writes.

She Is Now Focused on Balance

“Now as I maintain my goal weight, it's about finding balance,” she reveals at the end of the post. “It's not always easy, but I'm excited to document it here!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

20 Incredible Ozempic Success Stories

tbacks97_1
tbacks97/Reddit
Ferozan Mast
By Ferozan MastMay 16, 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
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Is Ozempic the new wonder drug? Many experts believe so. Known generically as semaglutide, Ozempic mimics a naturally occurring hormone that encourages “fullness” and is highly effective for weight loss. “Obesity is an epidemic,” endocrinologist Anne Peters, MD, tells Keck Medicine of USC. “Many people are obese and overweight in the United States. That causes all sorts of health problems. So, if we can help people lose weight easily and simply, why not use all the tools we have available?” These 20 people, who all lost weight thanks to Ozempic, would agree. Read on to find out more.

Michelé Lost 61 Pounds In 7 months

meltwithmich1meltwithmich/TikTok

Michelé says Ozempic transformed her life. “Lost 28kg [61 pounds] in just 7 months with the help of Ozempic, smart eating habits, portion control, and calorie counting,” she says. “Sharing my journey to inspire and motivate!”

Karkelia Lost 95 Pounds

Karkelia_Mauney1karkeliamauney/TikTok

Karkelia Mauney went from 260 pounds to 165 pounds, thanks to Ozempic. That’s a stunning 95-pound weight loss! “Embracing the process, one step at a time,” she says.

Kesia Lost Over 60 Pounds

iamkesiaberrios1iamkesiaberrios/TikTok

Kesia Berrios has lost over 60 pounds so far and is still going strong! The influencer swears by Ozempic and motivational advice to live her best life. “Down 60 plus pounds!!!! Follow me for my weight loss journey,” she says.

Linda Lost Over 57 Pounds In 5 Months

lindamarieinmpls1lindamarieinmpls/TikTok

Linda Marie went from 223.4 pounds to 166 pounds in 5-6 months thanks to Ozempic. That’s a very impressive 57.4 pounds. Nice work, Linda!

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

Amy Lose 160 Pounds

amyinhalf1amyinhalf/TikTok

Amy lost 160 pounds by taking Ozempic, and doesn’t regret it for a second. She posts lots of before and after shots so people can see what a drastic difference the drug has made.

Holly Lost 105 Pounds

A pair of female feet standing on a bathroom scaleShutterstock

Holly Figueroa O’Reilly lost 105 pounds on Ozempic after struggling with her weight most of her life. She now weighs 145 pounds. “It just completely transformed my body and the way that I conduct my life,” she told TODAY.

Jen Lost 40 Pounds

zenjen_meditation1zenjen.meditation/Instagram

Jen Alico lost 40 pounds on Ozempic, and kept the weight off even after she stopped taking the drug. “Before and throughout this entire process I maintained a healthy lifestyle, but I just found that all of a sudden my clothes were fitting better, and I was beginning to recognize myself in the mirror again,” she told Newsweek. “I started to feel good and like I could function better.”

Brittany Lost Over 100 Pounds

britts_getting_fit_1britts_getting_fit_/Instagram

Brittany lost over 100 pounds on Mounjaro. “I might not be where I want to be yet but, I’m so much closer than I ever dreamed I would be when I started this journey 16 months ago,” she captioned an Instagram post. “No, I’m not losing weight as fast as I’d like but I’m doing it in a sustainable way through moderation and movement and I feel good about that.”

Almost 20 Pounds Lost In 6 Weeks

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

Redditor loseitnoww has lost 19 pounds so far in just 6 weeks using Ozempic. “I was on 0.25mg for 4 weeks, then moved up to 0.5mg and tomorrow will be my 3rd shot of the 0.5mg. No negative side effects at all and I appear to be responding really well to this drug 👏 I’m excited to share another update in a few weeks time again. Best of luck to everybody 😊,” she captioned a post.

RELATED:20 Possible Ozempic Side Effects

Redditor Loses 69 Pounds

tbacks97_1tbacks97/Reddit

Redditor tbacks97 went from 205 pounds to 136 pounds in just eight months. “Today I officially hit a weight that is ‘healthy’ for my BMI! My life is completely changed, it is difficult to describe how freeing it is to not feel held back by movement anymore,” she says.

Husband and Wife Lose 136 Pounds Combined

NefariousnessNo695_1NefariousnessNo695/Reddit

Redditor NefariousnessNo695 lost 66 pounds and her husband lost 70 pounds. “Within the first two days, I could breathe and my chest didn’t hurt when I walked,” she says. “The cardiac coverage is real. I couldn’t walk 50 ft without stopping to get a breathe. Now we are at a mile and I lift or do chair yoga, tai chi, Pilates and the pool. It took a while to move but I started with chair yoga on silver sneakers on YouTube. Taking care of myself is finally my priority.”

165 Pounds Down—and No Ozempic Face!

mrstruong1mrstruong/Reddit

Redditor mrstruong lost a whopping 165 pounds on Ozempic. But that’s not all—she also adopted many healthy habits. “100g of protein, 1500 calories a day, slowly worked my way up from not being able to tie my own shoes to walking 6km 3 to 4 times a week,” she said. “People who go on and on about “ozempic face” should see your transformation!” reads a comment.

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

32 Pounds Down

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

Redditor Last-Scratch9221 lost 32 pounds in three months on Ozempic. “I have also biked 68.7 miles this last week 🙌 I love my ebike. I don’t mind taking risks and extending my distance because I know if I need it the motor is there. Today rode to drs and then up to the gym and home for a total of 20.9 miles - burned 700+ cals plus 300+ at the gym. I have so much more energy with Oz I absolutely love it.”

Jacqueline Lost 90 Pounds

gojacquelean1gojacquelean/Instagram

Jacqueline went from 271 pounds to 181 pounds on Ozempic. Her goal weight is 150 pounds. “I started by walking 30 minutes a day, and slowly added more. I really got into podcasts so I would “treat” myself to my favorite pods on my walks. Now I do 4-5 miles a day, body weight exercises, and Pilates! Just do what you can, and find exercise that you like!” she says.

Megan Lost 111 Pounds

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

Megan went from 251 pounds to 140 pounds. Vacation just hits so freakin’ different when you FEEL good about yourself. I cannot even explain,” she captioned an Instagram post. “I didn’t have to 'diet' right before vacation and I didn’t have to worry if any of my clothes still fit. It was freakin’ glorious.”

RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

Marcia Lost 70 Pounds

marcia_perry_aperrygoodlife1aperrygoodlife/Instagram

Marcia Perry, NASM - CPT, WFS, lost over 70 pounds and changed her life. “My A1C is now out of pre-diabetic range, my cholesterol and liver enzymes are normal, and I feel like me again for the first time in 10 years. The 70ish lb weight loss is just the cherry on top,” she captioned an Instagram post.

Taylor Lost 40 Pounds

taylor_kast04taylor.kast04/Instagram

Taylor Kast went from 220 pounds to 180 pounds on Ozempic. “I'm 2lbs away from having lost 40 lbs since Feb 27th, 2023. I am beyond amazed at all of the changes my body has gone through,” she captioned an Instagram post.

Ana Lost 59 Pounds

anafontini1anafontini/TikTok

TikToker Ana Fontini lost 59 pounds on Ozempic. What is the average success rate for Ozempic? According to studies, it averages 5 pounds a month.

Barbie Lost 180 Pounds

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - May 17, 2023.Shutterstock

Barbie Jackson-Williams lost 180 pounds on Ozempic. “I want to be active. I want to be doing stuff. I can’t sit and watch TV like I used to,” she told NBC News. “I used to be dead from the waist down. Very dead. But I’m not now.”

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Pepper lost 30 Pounds

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

Pepper Schwartz lost 30 pounds on Ozempic. “I have really thought about this in terms of health a lot. I’m older. I just don’t think I can afford to (mess) around with weight anymore,” the 78-year-old told TODAY. “I love the fact that my blood pressure is low and my cholesterol is low and all those good things. Those are my motivations now rather than trying to fit in a size 4 dress.”

💪🔥Body Booster: Ozempic is most effective when combined with a healthy diet and active lifestyle.

Nutrition & Diet

I Lost 20 Pounds With These 5 Hacks

Jenna_Evelyn6
jennaevelynnn/TikTok
Leah Groth
By Leah GrothMay 18, 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

Jenna Evelyn (@jennaevelyn) is a beauty and lifestyle influencer on TikTok who regularly shares about her weight loss journey. According to Jenna, she lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one of her many viral TikTok videos, she reveals how she lost weight using five simple hacks.

1. Jenna Gained “About 30” Pounds From Drinking Every Weekend and Other Unhealthy Habits

@jennaevelynnn

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

Jenna, who is currently a college student, reveals that she “probably gained about 20 pounds” while being a freshman in college due to “drinking every weekend, not being in a deficit, not hitting my protein goals, and not working out the right way for my body,” she reveals in her viral video. “Here's what I did to actually lose the 15 to 20 pounds very quickly.”

2. Low Calorie, High Protein Meals

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

According to Jenna “food was the biggest thing,” when it came to her weight loss. “I was still eating a lot, but it was low calorie, high protein,” she added. Her “staples” for low cal high protein meals? “Chickpea pasta” and fat free cottage cheese, which she made sauces out of and “used it in everything,” she added. She also ate a lot of ground turkey. “I would make taco bowls,” she said. She also ate chicken and Greek yogurt “all the time” and turkey bacon. “I'd make breakfast sandwiches,” she added. Research supporting amping up protein intake for weight loss. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Related: 12 Steps to Sculpt the Ultimate Chest

3. Weight Training and Pilates

Pilates,Exercises,Reformer,Bed,workout,fitness,gym,exerciseShutterstock

Jenna maintains that she started losing weight, when she started doing “low impact workouts, like walking dumbbell only lifts, and Pilates,” she said. “Here was my weekly workout split: Monday dumbbell only glutes Tuesday, full body Pilates. Wednesday, back buys, arms, dumbbell only Thursday, Pilates Friday, quad dumbbell, only Saturday cardio.”

4. 10,000 Steps a Day

Walking,Women,Jeans,And,Sneaker,Shoes, exercise, fitnessShutterstock

Jenna explains that one “huge” component of her weight loss was walking. “Hit your 10,000 steps a day,” she says. “Some of those steps for me before my workouts would come from walking, doing the 12-3-30 workout or the stair stepper.” The 12-3-30 workout involves using a treadmill and walking on a level 12 incline at a speed of 3 for 30 minutes. Experts maintain that it burns more calories than walking fast or even running on a flat surface. And, studies, including a 2018 study published in the journal Obesity, have found that walking around 10,000 steps per day can help you lose weight. But that’s not the only benefit of getting your steps in. 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: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

5. Meal Prep

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

Finally, meal prepping and using high quality ingredients, was a key part of Jenna’s weight loss plan. “It was so important that I made enough time to meal prep local, high protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: Walking 10,000 steps a day isn’t only good for your body and losing weight, but your mind. One study linked the daily step goal to a decreased risk of dementia and less cardiovascular disease.

Nutrition & Diet

She Dropped 60 Pounds in 3 Months, Here’s How

Samantha_Costa6
Samantha Costa/YouTube
Leah Groth
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss.

Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right. “I think I weighed around 196 pounds and I got down to around 135,” she specified.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said. After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to 140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued.

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says. “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”

From 10,000 Steps to 500

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She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.”

She Lost 10 Pounds in a Week and Kept Going

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Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

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She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.” She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”

She Increased Intake of Proteins and Exercised

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Amping up your protein intake may help you lose weight. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days.

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”

Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss

💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized.

Nutrition & Diet

8 High-Protein Recipes for Easter

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By Leah SuzanneApr 13, 2025
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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.

Egg & Veggie Scramble with Cottage Cheese

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Protein: ~25g per serving

Ingredients:

  • 2 eggs + 2 egg whites
  • ½ cup low-fat cottage cheese
  • ½ cup diced bell peppers and spinach
  • Salt, pepper, olive oil

Instructions:

  1. Sauté veggies in olive oil for 2–3 mins.
  2. Whisk eggs and egg whites together, and pour over veggies.
  3. Stir in cottage cheese as the eggs begin to cook.
  4. Cook until set. Season and serve.

Deviled Eggs with Greek Yogurt & Smoked Salmon

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Protein: ~8g per 2 halves

Why it’s great: A leaner, protein-packed take on a classic.

Ingredients:

  • 6 hard-boiled eggs
  • ¼ cup plain Greek yogurt
  • 1 tsp Dijon mustard
  • 2 oz smoked salmon (finely chopped)
  • Chives, paprika, salt & pepper

Instructions:

  1. Halve eggs, remove yolks, and mix with yogurt, mustard, and seasonings.
  2. Spoon or pipe the mixture back in.
  3. Top with smoked salmon and chives.

Herb-Crusted Lamb Chops

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Protein: ~30g per chop

Why it’s great: A traditional Easter centerpiece with a protein boost.

Ingredients:

  • 4 lamb chops
  • Garlic, rosemary, thyme, olive oil
  • Salt & pepper

Instructions:

  1. Rub chops with herbs, garlic, and olive oil.
  2. Sear in a hot pan 2–3 mins per side, then finish in oven at 400°F for ~8 mins.
  3. Rest before serving.

Spring Veggie Frittata with Feta & Chicken

Frittata made of eggs, potato, bacon, paprika, parsley, green peas, onion, cheese in iron pan. on wooden table.

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Protein: ~25g per slice

Why it’s great: Easy to make ahead, works for brunch or dinner.

Ingredients:

  • 6 eggs
  • ½ cup shredded cooked chicken
  • ½ cup asparagus, diced
  • ½ cup zucchini or peas
  • ¼ cup feta cheese
  • Salt, pepper, herbs

Instructions:

  1. Sauté veggies briefly.
  2. Whisk eggs, fold in chicken, veggies, and feta.
  3. Pour into a greased baking dish or skillet.
  4. Bake at 375°F for ~25 mins.

Carrot Cake Protein Pancakes

Carrot protein pancakes.Shutterstock

Protein: ~20g per serving

Why it’s great: Sweet and festive, but packed with protein.

Ingredients:

  • ½ cup oat flour
  • 1 scoop vanilla protein powder
  • 2 eggs
  • ¼ cup grated carrot
  • ¼ tsp cinnamon, nutmeg
  • Splash of almond milk

Instructions:

  1. Mix all ingredients until batter forms.
  2. Cook pancakes on a non-stick pan until golden.
  3. Top with Greek yogurt, walnuts, and a drizzle of maple syrup.

Stuffed Chicken Breast with Ricotta & Spinach

Woman cutting chicken fillet in kitchen, closeup​Chicken BreastShutterstock

Protein: ~40g per serving

Why it’s great: Elegant enough for Easter dinner, packed with lean protein.

Ingredients:

  • 2 large chicken breasts
  • ½ cup ricotta
  • ½ cup spinach (cooked & chopped)
  • Garlic, lemon zest, salt & pepper

Instructions:

  1. Slice a pocket in each breast.
  2. Mix ricotta, spinach, and seasonings. Stuff into chicken.
  3. Bake at 375°F for 25–30 mins.

Tofu & Egg Stir-Fry Bowl

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Protein: ~30g

Ingredients:

  • 2 eggs
  • ½ block firm tofu (cubed)
  • 1 cup mixed veggies (broccoli, carrots, bell peppers or whatever veggies you have on hand!)
  • Soy sauce, sesame oil, garlic

Instructions:

  1. Pan-fry tofu until golden. Set aside.
  2. Scramble eggs in the same pan.
  3. Add veggies and tofu back in, stir-fry with soy sauce and garlic.
  4. Drizzle with sesame oil before serving.

High-Protein Egg Salad (Greek Yogurt-based)

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

Protein: ~22g per serving

Ingredients:

  • 3 hard-boiled eggs (chopped)
  • ¼ cup Greek yogurt
  • 1 tsp mustard
  • ½ celery stalk (diced)
  • Salt, pepper, paprika

Instructions:

  1. Mix all ingredients in a bowl.
  2. Serve on whole-grain bread, in a lettuce wrap, or with crackers.

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Foods That Secretly Cause Inflammation

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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.

If you suffer from inflammation, you need to be extra careful about the food and drinks you eat. The Arthritis Foundation maintains that “many foods can help fight inflammation and improve joint pain and other symptoms.” However, some foods secretly contribute to inflammation. Body Network spoke to Heather Snead, Live Conscious Expert and Nutritionist, who revealed 8 foods that secretly cause inflammation.

Processed Foods

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Processed foods, including instant meals, packaged snacks, fast foods, and deli meats, are the first category of eats that can cause inflammation. “These often contain refined carbohydrates, artificial additives, and unhealthy fats that can trigger inflammation and disrupt gut health, leading to chronic conditions over time,” she says.

Sugary Drinks

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Next up, sugary drinks. “High sugar content in sodas, energy drinks, and fruit juices can cause spikes in blood sugar, leading to insulin resistance and increased inflammatory markers in the body,” Snead says.

Refined Carbohydrates

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You should also stay away from refined carbohydrates. “White bread, pastries, and other processed grains lack fiber and nutrients, causing rapid blood sugar spikes that promote inflammation,” Snead explains.

Red Meat

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Red meat may also provoke inflammation. “Some cuts of red meat are high in saturated fats, which may contribute to systemic inflammation and increase the risk of heart disease when consumed in excess. Processed meats, such as bacon and sausages, can be particularly problematic due to added preservatives,” Snead explains.

Fried Foods

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Be wary of fried foods. “Cooking at high temperatures can contribute to oxidative stress and inflammation in the body. Additionally, fried foods are often made with unhealthy trans fats that increase inflammation,” Snead explains

Excessive Alcohol

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You might also want to stay away from booze. “Too much alcohol can damage the gut lining, promote liver inflammation, and increase inflammatory markers, leading to long-term health issues,” Snead maintains.

Artificial Trans Fats

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Artificial trans fats, found in some margarines, processed snacks, and baked goods, can cause inflammation. “Trans fats have been linked to increased LDL (bad) cholesterol, reduced HDL (good) cholesterol, and heightened inflammation,” she says.

Vegetable and Seed Oils High in Omega-6

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Also, watch out for oils. “While omega-6 fatty acids are essential, excessive intake from processed vegetable oils (such as soybean, corn, and sunflower oil) can create an imbalance with omega-3s, leading to chronic inflammation over time,” says Snead. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

7 Proven Ways to Boost Energy Without Caffeine

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Leah Suzanne
By Leah SuzanneApr 12, 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.

Consuming caffeine always seems like a simple solution to the tiredness equation. Drinking a cup of coffee or tea, downing an energy drink, or taking a supplement spiked with the energy source is a quick fix to exhaustion. However, while a quick hit of energy may be a temporary solution, most of us are well aware that it wears off pretty fast, oftentimes leaving us more tired than we were to start. Luckily, there are other ways to boost energy without the stimulant. Body Network asked Heather Snead, Live Conscious Expert and Nutritionist, for her recommendations. Here are 7 proven ways to boost energy without caffeine.

Adequate Sleep

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Getting enough sleep is a sustainable energy source. “Prioritize 7-9 hours of quality sleep to allow the body to repair and recharge, preventing fatigue and brain fog,” Snead recommends.

Regular Exercise

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Another way to boost your endorphins and maintain more energy throughout the day? Move. “Engaging in consistent physical activity enhances circulation, boosts endorphins, and improves overall energy levels,” says Snead.

Hydration

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It can be tempting to drink coffee when you are tired, but water may actually do the trick. “Dehydration can cause sluggishness, so drinking enough water throughout the day helps maintain energy and focus,” says Snead. “You can also skip caffeinated drinks or excessive coffee, which can cause dehydration. Beyond Brew is a great alternative for clean energy without the jitters.”

Balanced Diet

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Make sure you focus on a balanced diet, avoiding lots of sugar “Eating whole, nutrient-dense foods (such as fruits, vegetables, healthy fats, and lean proteins) provides steady energy without crashes,” says Snead.

Stress Management

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There are lots of reasons to keep stress to a minimum. “Chronic stress drains energy, so practicing relaxation techniques like deep breathing, yoga, or journaling can help maintain balance,” says Snead

Sunlight Exposure

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If you are tired, get some sun. “Natural light helps regulate the body’s circadian rhythm and boost vitamin D levels, which play a role in energy production,” says Snead.

Mindfulness and Meditation

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Getting your zen on is actually great for energizing. “Practicing meditation, mindfulness, or even short breathing exercises can reduce mental fatigue and increase focus,” explains Snead. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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