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7 Simple Habits That Helped This Expert Lose 20 Pounds in 3 Months

One expert reveals her nutrition tips.

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.

Mahtab Ekay fitbymahtab
I Lost 20 Pounds Using These 6 Game-Changing Hacks
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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.

Do you want to lose weight fast without going to extremes? One expert and weight loss warrior has some tips. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds in less than three months and helps others do the same. In a recent social media post, she revealed several ways to simplify the weight loss process. “If I were trying to make losing weight as easy as possible, I’d start doing these 7 things today,” she writes.


Eat a Hearty Breakfast

Her first tip is to eat a hearty meal in the morning. “Fill your breakfast with veggies, protein, and fat. This will keep you full for 4–5 hours, reduce sugar cravings, and prevent snacking or binging later,” she says.

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

Add Fiber to Your Meals

Next, add a fiber source to each meal. “Aim for 25–35g daily. Great sources include apples, pears, edamame, lentils, chickpeas, black beans, oats, and whole-grain bread,” she suggests.

Don’t Snack on Carbs

Her third tip? “Avoid snacking on carbs,” she suggests. “Save sweet cravings for dessert after a main meal instead of eating them on an empty stomach.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Set Step Goals and Break Into smaller Chunks

Next, she recommends setting a daily step goal and breaking it into smaller chunks. “For example, a 20-min morning walk, two 20-min walks after meals, and a 30–40 min evening walk with your family or friends can help you easily hit 10k steps,” she says.

Hydrate

Hydration is also important. “Drink more water,” she advises. “You need half your body weight in pounds in ounces of water daily. Easy hack: get a big water bottle, fill it in the morning, and sip throughout the day.”

Amp Up Protein Intake

“Double down on your protein,” she continues. “No need for fancy recipes—just build on what you’re already eating. Add egg whites to eggs, use cottage cheese in sandwiches, or eat a full chicken breast instead of half.”

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Indulge in Dessert

Finally, indulge in sweet treats. “Have your favorite dessert daily (if you want it). Pick one dessert you love the most, enjoy it every day, and skip the rest of the sweets,” she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Mahtab Ekay fitbymahtab
I Lost 20 Pounds Using These 6 Game-Changing Hacks
Copyright fitbymahtab/Instagram
Evidence-Based

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

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

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

Do you want to lose weight fast without going to extremes? One expert and weight loss warrior has some tips. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds in less than three months and helps others do the same. In a recent social media post, she revealed several ways to simplify the weight loss process. “If I were trying to make losing weight as easy as possible, I’d start doing these 7 things today,” she writes.


Eat a Hearty Breakfast

Her first tip is to eat a hearty meal in the morning. “Fill your breakfast with veggies, protein, and fat. This will keep you full for 4–5 hours, reduce sugar cravings, and prevent snacking or binging later,” she says.

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

Add Fiber to Your Meals

Next, add a fiber source to each meal. “Aim for 25–35g daily. Great sources include apples, pears, edamame, lentils, chickpeas, black beans, oats, and whole-grain bread,” she suggests.

Don’t Snack on Carbs

Her third tip? “Avoid snacking on carbs,” she suggests. “Save sweet cravings for dessert after a main meal instead of eating them on an empty stomach.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Set Step Goals and Break Into smaller Chunks

Next, she recommends setting a daily step goal and breaking it into smaller chunks. “For example, a 20-min morning walk, two 20-min walks after meals, and a 30–40 min evening walk with your family or friends can help you easily hit 10k steps,” she says.

Hydrate

Hydration is also important. “Drink more water,” she advises. “You need half your body weight in pounds in ounces of water daily. Easy hack: get a big water bottle, fill it in the morning, and sip throughout the day.”

Amp Up Protein Intake

“Double down on your protein,” she continues. “No need for fancy recipes—just build on what you’re already eating. Add egg whites to eggs, use cottage cheese in sandwiches, or eat a full chicken breast instead of half.”

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Indulge in Dessert

Finally, indulge in sweet treats. “Have your favorite dessert daily (if you want it). Pick one dessert you love the most, enjoy it every day, and skip the rest of the sweets,” she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram

Do you want to lose weight without having to take extreme measures? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new social media post she shares how she did it. “8 calorie deficit tips you need to know if you’re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,” she writes. “I have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Maria Gad mariiiagad
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Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. 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.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Raman Sekhon ramanksekhonn
Copyright ramanksekhonn/Instagram

Are you trying to glow-up and transform your body? It may be as simple as shifting your mindset, says one expert. Raman Sekhon is a weight loss warrior and PCOS coach who transformed her life by making some changes. In a new pose she reveals some of the simple things she did that helped her achieve success. “I’ve lost 15 lbs in the past 3ish months, but the biggest transformation wasn’t my body.. it was my mindset,” she says. She then goes on to reveal “5 things that changed everything” for her “can change it for you, too.”

She Started Saying No

“I started saying no to the things that don’t serve me anymore,” is the first thing she did. “For the longest time out of guilt I would say yes to things that just didn’t make me feel good, like when people would tell me to drink alcohol or eat certain foods even though I knew they just weren’t going to make feel good. but I just didn’t want to say no and hurt their feelings.bI started choosing myself first and saying no kindly!”

She Started Priotizing Herself

She also prioritized herself. “Choosing to show up for myself every day even on the days I didn’t want to, because I deserve to prioritize myself,” she writes.

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

She Focused on Results

“Trusting the process instead of focusing on the results,” is the third shift she made. “It’s so easy to get focused on where you want to go, but learning to trust the process and enjoy it will make it a lot easier and enjoyable! I like to think of it as delayed gratification,” she writes.

Walking 10,000 Steps Per Day

Another healthy habit that was a game-changer? “Walking every day!” she says. “Goal is to hit more than 10k steps - it’s honestly the easiest way to burn fat without feeling like you’re trying to lose weight.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Doing Things to Feel Good

Her final shift? Changing her reason why. “Shifting my mindset from saying things like ‘I have to do it’ to ‘I choose to do it because it makes me feel good,’” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lacey Iskra laceeiskk
Copyright laceeiskk/Instagram
Evidence-Based

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

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

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

Are you eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Joyy Maria joyymaria
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Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.