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6 Habits a Master Nutritionist Dropped to Lose 134 Pounds

Expert shares her proven strategies for breaking free from sugar cravings.

Christina Jordan
I Lost 134 Pounds After Saying Goodbye to These 6 Habits
Copyright Fit Body/Facebook

We've all been there – standing in front of the pantry, fighting the urge to grab that sugary snack we know we shouldn't eat. For Christina Jordan, a Board Certified Master Nutritionist at Fit Body Weight Loss, this struggle was all too real. After successfully losing 134 pounds and reversing Type 2 Diabetes, thyroid issues, and autoimmune conditions through healthy eating, she's sharing the key habits she had to break to achieve lasting success. If you're ready to transform your relationship with food, these insights could be exactly what you need.


1. Ignoring Water Intake

"You should be drinking one gallon of water a day," Jordan says in her post. "I know it's a lot, but those cravings for carbohydrates and sugars are often signs that you're dehydrated." She recommends carrying a gallon jug and gradually working up to the full amount, noting that proper hydration is crucial for managing cravings.

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

2. Removing Without Replacing

When it comes to breaking addictions, Jordan learned a valuable lesson: "You can't just remove an addiction; you have to replace it," she shares. "It's like ripping off a chunk of your skin – you create a gaping hole that needs to be filled." She suggests finding healthier alternatives, such as naturally sweetened beverages or herbal teas, to replace sugary sodas.

3. Skipping Essential Nutrients

"You have to have all three – protein, complex carbs, and healthy fats – to feel satiated," Jordan explains. She recommends incorporating specific foods like avocados (one per day) or a measured portion of almonds (9-12 count) to maintain balanced nutrition and prevent cravings.

4. Overlooking Physical Activity

"Don't give in to cravings – go do something else," Jordan advises. "Even 10 minutes of exercise will totally calm your sugar cravings." She personally uses exercise as a powerful tool to reprogram her brain's response to sugar cravings, often choosing to walk or use the treadmill when cravings strike.

5. Expecting Immediate Results

"Breaking an addiction takes time," Jordan reminds us. "You're not going to quit craving sugar forever after one day." She explains that it takes approximately 67 days for the brain to heal and form new neural pathways, making it essential to maintain consistency during this period.

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

6. Fighting Cravings Without a Strategy

Jordan shares a unique approach to managing cravings: "I have a little band on my wrist that I've been wearing for about 11 or 12 years. Whenever my brain starts to get out of control, I give that little band a tiny snap." This simple technique serves as a pattern interrupter, helping to maintain focus on health goals.

The Science Behind Sugar Addiction

"Breaking sugar is harder than breaking a cocaine addiction because the brain fires off the same way as cocaine," Jordan reveals. She points out that sugar's societal acceptance makes it particularly challenging to overcome, as it's present in many everyday situations and celebrations.

Managing the Transition

"If you're snapping at your kids or family, here's the deal: make sure you're getting enough healthy fats," Jordan advises. She suggests incorporating MCT oil into smoothies, protein shakes, or beverages to help manage mood swings during the sugar detox process.

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

Finding Healthy Alternatives

Jordan shares her personal strategy for replacing sugary drinks: "I discovered amazing, naturally sugar-free, organic iced teas that taste delicious. I sweeten them with lemons, limes, or oranges." She emphasizes the importance of being open to trying new options and finding what works for you.

The Path to Success

"After a while, your brain will heal those neural connector pathways," Jordan encourages. She maintains that with a 90-day commitment to new habits, you can successfully overcome sugar addiction. "It gets easier because your body heals, your brain heals, and new, better habits replace the old ones." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Christina Jordan
I Lost 134 Pounds After Saying Goodbye to These 6 Habits
Copyright Fit Body/Facebook

We've all been there – standing in front of the pantry, fighting the urge to grab that sugary snack we know we shouldn't eat. For Christina Jordan, a Board Certified Master Nutritionist at Fit Body Weight Loss, this struggle was all too real. After successfully losing 134 pounds and reversing Type 2 Diabetes, thyroid issues, and autoimmune conditions through healthy eating, she's sharing the key habits she had to break to achieve lasting success. If you're ready to transform your relationship with food, these insights could be exactly what you need.

1. Ignoring Water Intake

"You should be drinking one gallon of water a day," Jordan says in her post. "I know it's a lot, but those cravings for carbohydrates and sugars are often signs that you're dehydrated." She recommends carrying a gallon jug and gradually working up to the full amount, noting that proper hydration is crucial for managing cravings.

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

2. Removing Without Replacing

When it comes to breaking addictions, Jordan learned a valuable lesson: "You can't just remove an addiction; you have to replace it," she shares. "It's like ripping off a chunk of your skin – you create a gaping hole that needs to be filled." She suggests finding healthier alternatives, such as naturally sweetened beverages or herbal teas, to replace sugary sodas.

3. Skipping Essential Nutrients

"You have to have all three – protein, complex carbs, and healthy fats – to feel satiated," Jordan explains. She recommends incorporating specific foods like avocados (one per day) or a measured portion of almonds (9-12 count) to maintain balanced nutrition and prevent cravings.

4. Overlooking Physical Activity

"Don't give in to cravings – go do something else," Jordan advises. "Even 10 minutes of exercise will totally calm your sugar cravings." She personally uses exercise as a powerful tool to reprogram her brain's response to sugar cravings, often choosing to walk or use the treadmill when cravings strike.

5. Expecting Immediate Results

"Breaking an addiction takes time," Jordan reminds us. "You're not going to quit craving sugar forever after one day." She explains that it takes approximately 67 days for the brain to heal and form new neural pathways, making it essential to maintain consistency during this period.

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

6. Fighting Cravings Without a Strategy

Jordan shares a unique approach to managing cravings: "I have a little band on my wrist that I've been wearing for about 11 or 12 years. Whenever my brain starts to get out of control, I give that little band a tiny snap." This simple technique serves as a pattern interrupter, helping to maintain focus on health goals.

The Science Behind Sugar Addiction

"Breaking sugar is harder than breaking a cocaine addiction because the brain fires off the same way as cocaine," Jordan reveals. She points out that sugar's societal acceptance makes it particularly challenging to overcome, as it's present in many everyday situations and celebrations.

Managing the Transition

"If you're snapping at your kids or family, here's the deal: make sure you're getting enough healthy fats," Jordan advises. She suggests incorporating MCT oil into smoothies, protein shakes, or beverages to help manage mood swings during the sugar detox process.

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

Finding Healthy Alternatives

Jordan shares her personal strategy for replacing sugary drinks: "I discovered amazing, naturally sugar-free, organic iced teas that taste delicious. I sweeten them with lemons, limes, or oranges." She emphasizes the importance of being open to trying new options and finding what works for you.

The Path to Success

"After a while, your brain will heal those neural connector pathways," Jordan encourages. She maintains that with a 90-day commitment to new habits, you can successfully overcome sugar addiction. "It gets easier because your body heals, your brain heals, and new, better habits replace the old ones." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Alvine mbagtang alvine_nin
Copyright alvine_nin/Instagram

Do you want to get rid of belly fat once and for all? Alvine Mbagtang is an influencer and weight loss warrior who dropped 134 pounds naturally, and now helps other women do the same. In a new post, she reveals a handful of habits that enabled her to lose weight. “If you’re holding most of your weight in your belly area, here are 5 things to change ASAP,” she writes, going on to reveal five tips.

Reduce Refined Carbs and Sugars

The first habit of blasting belly fat? “Cut down on refined carbs (like white bread, pastries, and sugary snacks) to prevent blood sugar spikes that lead to fat storage, especially around the belly. Instead, focus on whole grains, vegetables, and lean proteins,” she says.

Increase Protein Intake

Next, amp up your protein intake. “Eating more protein helps boost metabolism and reduces cravings, keeping you fuller longer. Aim to include a source of protein in each meal, like eggs, chicken, fish, or plant-based proteins,” she suggests.

The Science Behind Protein and 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.

Add More Fiber-Rich Foods

The third thing to do is amp up fiber intake. “Fiber helps regulate digestion and keeps you feeling full, which can reduce belly fat over time. Incorporate more veggies, fruits, and whole grains like oats and quinoa into your diet,” she writes.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Prioritize Quality Sleep

Next, focus on getting good sleep. “Poor sleep can lead to increased cortisol levels, which often contributes to fat storage in the abdominal area. Aim for 7-8 hours of quality sleep each night to support balanced hormones and reduce belly fat,” she says.

Sleep

What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Incorporate HIIT Workouts

Finally, incorporate HIIT workouts. “High-intensity interval Training (HIIT) workouts are highly effective for burning belly fat. They keep your metabolism boosted even after you’re done exercising. Aim to include a few HIIT sessions each week for optimal fat-burning results.”

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

Why You Should Do HIIT

Should you try HIIT workout? There is lots of research backing up the benefits of high intensity workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
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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@bodynetwork.com.

Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@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 Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

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Are you struggling to lose weight? Make this year your weight loss success story by avoiding some diet and fitness strategies that may be backfiring. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new post, she reveals a few of the things she avoided doing that enabled her to lose a lot of weight. “5 controversial things I DO NOT recommend if you’re trying to lose 50 pounds or more (and I’ve lost 100 lbs…),” she writes across the Instagram video.


She’s Lost 100 Pounds and Kept It Off After Failing Over and Over Again

“I’ve been there—tried it all and failed HARD. But after losing 100 lbs and keeping it off, here’s what I’ve learned,” she continues in the post. “And what I’m sharing isn’t about what’s good or bad—it’s about what’s NOT necessary for long-term success.”

You “Don’t Need to Do” These 5 Things to Lose Weight

“No shame to those who choose these methods—do what works for YOU! This message is for the people who feel like they have to follow these trends to succeed. I’m here to tell you: you don’t. If you’re kicking off your weight loss journey in 2025, here are five things you don’t need to do,” she says.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

1. Fasting

Fasting is the first thing you don’t need to do in order to lose weight. “Fasting can work for some, but it’s not a must for results. Skipping meals often leads to overeating later, slows your metabolism, and can mess with your hormones. Sustainable weight loss is about finding balance, not extremes,” she writes.

2. Low Carb Diet

The second thing you don’t need to do? Go on low-carb diets. “Cutting carbs might lead to quick results, but is it realistic for life? Carbs fuel your body and mind—they’re not the enemy. You don’t need to cut out entire food groups to see progress,” she says.

3. Excessive Exercise

The third thing you don’t need to do? Excessive exercise. “More isn’t always better. It’s about consistency. 30 minutes of daily movement for a year beats an intense 3-week overhaul that leads to burnout and months of inactivity,” she writes.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

4. Detoxes

Number four? Detoxes. “Save your money. Your liver and kidneys are built-in detox powerhouses. Most detoxes are unnecessary (and some are even harmful). Focus on real, nourishing food instead,” she says.

5. Weight Loss Pills/Supplements

Weight loss pills and supplements are also not needed. “They’re often unregulated, unsustainable, and don’t address the behaviors that lead to lasting change. I lost 100 lbs without them, and my clients succeed without them, too. You don’t need them,” she says.

RELATED: Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Instead, Focus on Balance, Consistency, and What Works for You

“The key to sustainable weight loss isn’t doing what’s trendy—it’s finding what works for YOU. Starting your 2025 journey? Remember, you don’t need to follow extreme trends to see real, lasting progress. Focus on balance, consistency, and what fits your life,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Struggling with weight loss while fighting constant cravings? You're not alone. For many, the challenge isn't just losing weight—it's keeping it off. Weight loss coachNicole Collet has mastered both, maintaining a remarkable weight loss. "These meals haven't just helped me get lean. They've also helped me lose 130 pounds and keep it off for nine years," Nicole shares. Now, she reveals her practical meal plan that helped her lose 9.4 pounds in just four weeks.


The Science of Sustainable Weight Loss

Before diving into Nicole's meal plan, it's important to understand why her approach works. According to WebMD, successful weight management relies on setting SMART goals: Specific, Measurable, Action-based, Realistic, and Timely.

Nicole's results demonstrate this principle: "I started this cut Sunday, September 22nd. I weighed in at 166.4 pounds, and then this morning, it's Saturday, October 19th, and I weighed in at 157 pounds. So that's 9.4 pounds in four weeks," she says in her post.

Your Perfect High-Protein Breakfast (449 calories)

Nicole starts her day with a satisfying breakfast that keeps her full for hours. "I'm doing a cut to lean out for fall right now, and this breakfast is working wonders," she says. Her morning meal includes a whole wheat English muffin topped with powdered peanut butter and light jam, two slices of Butterball turkey bacon, and a meat lovers crustless quiche. This protein-packed breakfast delivers 34 grams of protein.

Smart Lunch Choices for Weight Loss (282 calories)

For lunch, Nicole creates a balanced meal that satisfies cravings while keeping calories in check. "When you're cutting, you want to add protein and flavor so that you feel satisfied and full," she explains. Her lunch features an English muffin with herb and garlic laughing cow cheese, cucumber spears, and Greek yogurt mixed with chocolate peanut butter protein powder.

Making Healthy Foods More Appealing

Nicole emphasizes the importance of making healthy foods more enjoyable. "I like Greek yogurt, but if it was just plain fat-free Greek yogurt with fruit, I would still eat it. But making it like a chocolate pudding with the protein or chocolate mousse is way better," she notes. She specifically recommends casein-whey protein: "Casein's a slower digesting protein, which I love for two reasons: keeps you fuller longer. Also, casein whey blends way better into baking stuff and also Greek yogurt."

Dinner That Satisfies Cravings (516 calories)

Nicole proves you can enjoy comfort food while losing weight. Her dinner features a creative meatball sub made with a whole wheat hot dog bun, lean meatballs, and marble cheese. "I was craving a sub and chips, so I decided I could go the protein chip route and then I get the best of both worlds," she shares. This satisfying dinner packs 45 grams of protein.

Smart Dessert Strategy (280 calories)

For dessert, Nicole creates a protein-rich pudding that satisfies sweet cravings. "What I like to do is take a regular pudding mix... use the whole pack of vanilla pudding and then I'm going to use two and an eighth cup of the Fair Life protein milk instead of regular milk. I add protein milk so that I bump up my protein," she explains. She tops it with fresh fruit and crushed low-calorie cookies for added satisfaction.

RELATED:6 Things These Doctors Want You To Know About “Nature's Ozempic”

Managing Cravings and Treats (125 calories)

Nicole demonstrates how to handle cravings realistically. "My head was really beating me up, saying there's not enough protein in it. Then I remembered not every meal has to be perfectly balanced. If I want something, it's better to build it into my meal plan instead of saying no, because then I'll end up eating five bags of something I didn't want to," she explains.

This approach aligns with WebMD's advice on sustainable weight loss. They recommend following the "80-20 rule: eat healthy foods 80% of the time, and whatever you like 20% of the time." This balanced approach helps make weight loss sustainable long-term.

The Exercise Balance

Nicole combines her eating plan with strategic exercise, doing "cardio five days a week for 50 minutes." She adapts her workout intensity as needed: "We've been doing one of those five days at the mall for gentler cardio just because as our calories get lower, you don't have as much energy. So this is a great way to have fun, little less energy expenditure, but still get the cardio in."

WebMD supports this approach, recommending at least 150 minutes of physical activity each week, including both cardio and strength training. They note that exercise not only helps with weight loss but also assists in maintaining that loss long-term while improving blood pressure, mood, and sleep habits.

Understanding Weight Loss Challenges

Why is Nicole's balanced approach so effective? WebMD explains, "The human brain is programmed to try to keep us from starving. So whenever you lose weight, your body instinctively tries to regain it." This is why her strategy of including satisfying foods and planned treats helps maintain long-term success.

RELATED:I'm a Psychologist and These 6 Tricks Will Finally Stop Your Emotional Eating

Daily Nutrition Breakdown

Total Daily Intake:

  • Calories: 1,662
  • Protein: 134g
  • Carbs: 167g
  • Fat: 52g.

The Mindset for Success

Nicole's final advice resonates with both personal experience and scientific backing: "Remember that weight loss isn't just about the number on the scale. It's also about heart and mindset. Fight through it, you can do it. Don't give up." WebMD confirms that "the most effective tool for reaching your weight loss goals is not a specific diet or exercise program. It's your mindset."

As medical experts stress, "Serious change doesn't happen overnight." Nicole's journey shows how combining enjoyable food choices with consistent exercise and realistic expectations can lead to sustainable weight loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Sarah Bouchard fedandfreewithsarahb
​Unrealistic Expectations
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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

Have you been dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

“I hate to break it to you, but…What makes a woman appear ‘bulky’ 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look ‘toned’? They prioritize protein like it’s their job and aren’t afraid of lifting heavy.

According to Sarah, achieving a “toned” look means having: “A moderate to low amount of body fat” and “A healthy amount of muscle tissue.” And “muscle isn’t built by accident,” she says, noting that it requires “Consistent strength training” and “Adequate protein intake.”

“In my experience assessing clients’ food logs, I’ve noticed patterns that inadvertently lead to an undesired ‘bulky’ appearance,” she continues. The first one? “Fearing carbs but loading up on ‘healthy fats’,” she says. “There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil).”

Neglecting Satiety

Next is neglecting satiety. “Trying to eat as little as possible is not a winning strategy for that ‘toned’ physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key,” she says.

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

Misunderstanding Protein Density & Quality

The third reason is the misunderstanding of protein density and quality. “Not all protein sources are created equal,” she writes.

Don’t Undereat

She offers solutions to optimize calorie and protein intake, starting with undereating. “Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!” she writes.

Balance Macronutrients

Next, make sure to balance macronutrients. “Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance,” she writes.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Prioritize Protein

Prioritize protein. “Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance,” she says.

Distribute Protein Intake

Make sure you are distributing protein intake as well. “Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day,” she suggests.

Balance Nutrition with Exercise

Don’t forget about movement. “Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liv_Livinleggings
3 Simple Stretches Made This Coach More Flexible in 2 Weeks
Copyright Livinleggings/YouTube

We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

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

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Perfecting the Camel Pose Sweep

On windy day young slender woman does yoga near sea on embankment doing asanas, performs physical exercises. During sunset, girl performs camel pose, Ushtrasana

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The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

Fitness woman doing lunges exercises for leg muscle workout training in gym.Top 11 Exercises for Leaner, Stronger, Firmer LegsShutterstock

This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Hamstring Stretch Transition

Silhouette of beautiful woman practicing yoga asana on the beach with sunrise on twilight blue vibrant sky and calm sea in background. Skandasana, Side lunge, Stretching, Power concept, Meditation.

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Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

seated twist with bent kneesShutterstock

The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

Shutterstock

From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

SANTA MONICA, USA. February 07, 2025: Sarah Michelle Gellar at the Critics Choice Awards 2025.
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Sarah Michelle Gellar is living, breathing proof that 40s are the new 20s. The Buffy the Vampire Slayer star looks fitter at 47 than she did at 27, showing off her flat abs and toned body in Alo exercise sets all over Instagram. Her new trainer might have something to do with her body glow-up. The actress recently started working out with Coach Brach Gould, who also trains Harry Styles and Christina Milian. Here are the exercises she is doing and some other details about her approach to diet and exercise

What Her Trainer Says

Gould recently shared a video of their workout routine on Instagram. “I’ve been working with Sarah for over 6 months now and all I can say is how impressive her progress has been! She’s become stronger, fitter and more mobile by us just sticking to a programme and working on fundamentals. No fancy stuff, just consistent exercises with hard work! So proud of you!!!” he captioned it.

RELATED:20 Superfoods for People Over 50

These Are the Exercises She Does

In the clip, the two train at the Alo studio in Los Angeles, doing a variety of exercises:

  • Half Kneeling High Cable Pulls
  • Single Arm Kettlebell Farmers Walks with High Knee
  • Single Arm Dumbbell Lunges
  • Stability Ball Planks
  • Plate Weighed Side Steps
  • Side-to-side Medicine Ball Slams
  • Assault bike cardio.

She Has Workout Buddies

In another Instagram video, Gellar reveals that she is a fan of the workout buddy system. “It’s true what they say… girlfriends and exercise are good for your mental health. Just missing @madelyncline … and @jennkaytin …. and @samlansky …. and @realfreddieprinze,” she captioned the clip, also taken at the Alo gym.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Fuels Up on Green Juice Prior to Working Out

Gellar is a fan of fresh green juice. "I go every weekend to the farmers market and I get fresh kale, spinach, celery, and lettuces and I blend it all together," she told Who What Wear. "That's my favorite thing before I work out.”

Outdoor Activities

When she isn’t int he gym, she stays active outdoors. "I chase two children around which is the best recipe to stay active as they're so active," she told Body+Soul. "I'm very fortunate that I live in a climate that's beautiful year around and I try to take advantage of being outside, whether it's hiking or going to the beach and swimming and surfing. I prefer all those great outdoor activities than indoor activities – although I do love yoga. If we do yoga on the beach then I'm really happy." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.