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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.

40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps

One weight loss warrior and coach reveals how keeping it simple can lead to fast results.

Leah Groth
By Leah GrothOct 23, 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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Copyright First Steps to Weight Loss/YouTube
Leah Groth
By Leah GrothOct 23, 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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Nutrition & Diet

Do you want to lose weight but aren’t sure where to start? Kacy Allensworth, aka the Calorie Deficit Queen, is a social media influencer and “forever fat loss coach for women over 40.” On her various social media platforms, she reveals all her secrets to losing over 70 pounds and helping other women achieve their goals. “I was not always the calorie deficit queen. I was the former dieting yo-yo queen. I tried Weight Watchers, keto, intermittent fasting,” she says in the clip.

“In 2020, I hit my highest weight, and that's when I decided I needed to dig into the principles of nutrition, do things a little differently,” she says at the start of a viral clip, revealing the steps she took to drop weight fast. “I will uncover the first steps taken, not just for success, but for sustainable weight loss.”

First Step: Calculate Your Calorie Deficit with Your Goal Weight

The first step? Calculate your calorie deficit. “I'm going to cover two different ways that you can calculate your calorie deficit. The first way is to decide what your goal weight is and let's say your goal weight is 150 pounds. You're going to multiply your goal weight by the number 11.

Multiplying 150 times 11 gives us 1,650 calories, so that would be your calorie deficit,” she says. “This method is really just the simple method. It doesn't take into account your age, your gender, your activity level, or any of that.”

Or, Use an Online Calculator

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

“The second method that I recommend is visiting an online calculator, and when you visit the website, you'll enter in your gender, height, weight, and age,” she instructs. “It will ask you what your activity level is. I like to underestimate my activity level. You don't have to input your body fat percentage, and once you hit calculate, it will give you your total daily energy expenditure for maintenance calories. This is not your calorie deficit,” she reminds.

“You will take that number and subtract 500 from it to get your calorie deficit. The reason we subtract 500 is because one pound of fat equals 3,500 calories, and a shortage of 500 calories times seven days a week equals 3,500 calories or one pound of fat per week. Either one of these methods is a great way to begin eating in a calorie deficit, and you might find that one method gives you a discrepancy of a few hundred calories over the other method.”

RELATED: Man Walks 30,000 Steps Daily for 30 Days and the Results Were Unexpected

Choose the More Sustainable Deficit

“Choose the calorie deficit that is most sustainable for you. You will know, after two weeks of eating at that deficit, whether or not this is successful or sustainable. I also do not recommend recalculating or calibrating your calorie deficit. Once you lose weight, lowering your calorie intake even further will have negative effects on your metabolic rate. So we want to avoid that,” she says.

Second Step: Use Three Tools to Be In a Deficit, Starting with a Food Scale

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

“There are three tools that you will need in order to be both accurate and consistent in being in a calorie deficit,” she continues.”The first tool is a food scale. You'll need one in order to accurately measure the food that you're eating because most people underestimate the amount of food they're eating and, therefore, underestimate the amount of calories they're consuming. The best way to be in a calorie deficit is to be accurate and know that you're in a calorie deficit by measuring your food.”

RELATED: 8 Protein-Packed Snacks That Helped One Woman Lose 135 Pounds

Second Tool: Bathroom Scale

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“The second tool you'll need is a bathroom scale,” she continues. “You're going to need this so that you can periodically weigh yourself and track your results. I personally recommend to my clients that they weigh themselves daily, track their weight, and focus on what happens throughout the week. Don't focus on a single day of weight gain because no one loses weight. Linearly focus instead on the overall trend.”

Third Tool: Calorie Tracking App

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

“The third tool is to use a calorie tracking app,” she says. “Two that I recommend are MyFitnessPal and Lose It. This makes it easy to track your calories and know where you're at throughout the day. Make sure you're using all three of these tools consistently in order to stay in a calorie deficit.”

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

Third Step: Set Your Water Goal

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The third step is setting your water goal. “There are various protocols to set your water goal. One of the ones I like to use is taking your body weight, dividing it in half, and drinking that many ounces of water daily. So if you're 200 pounds, you would drink 100 ounces of water per day,” she says. “Let me also say that if you do that calculation and it seems unreasonable to you or not sustainable, then do not start with that many ounces of water per day. Instead, start with what does seem reasonable to you. You're not drinking any water at all. You might start with 42 ounces of water per day. If you're drinking a little bit of water, you might start with 70 ounces of water per day. Make sure that you set your water goal to an amount that will be easily reachable because when you see yourself successful with that, you will then slowly begin to increase that water goal.”

What Counts?

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Can you count coffee, tea, and seltzer as water? “I personally do not count coffee as water,” she says. “Here's what I tell my clients about the other options. If your tea doesn't have calories and sugar in it, then go ahead and count it as water. If you want to use a low-calorie Crystal Light flavoring or mayo in your water, go for it. If that's going to get you to drink your water, then add the flavoring because that will be more sustainable for you. If you wanna drink seltzer water, as long as there are no calories or extra sugar, go for it. You have to remember that when we set goals, we want this to be successful and sustainable for you,” she says.

Fourth Step: Set Your Step Goal

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The last step is setting your step goal. “Just like setting your water goal, again, you want this to be sustainable for you. We all know it's great to get in 10,000 steps per day, but let me tell you that when I was at my heaviest, my very first step goal was 7,000 steps per day. Set a goal that is reasonable for you and a goal that you will most likely reach and be successful at. It took me about four to five months to work up to 10,000 steps per day,” she says.

RELATED: I'm a Celebrity Trainer and These 12 Hybrid Moves Torch Fat Fast

Use These Steps and Walk Toward Success

“Knowing your calorie deficit, using the correct tools to be accurate and consistent with tracking your calories, setting a water goal, setting a step goal, and following through on both are all the very first steps to successful and sustainable weight loss. I want you to know that you too can be successful with weight loss, and it can be sustainable for you,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Woman Lost 40 Pounds at 61 by Making These 4 Habit Changes

Woman Lost 40 Pounds at 61 by Making These 4 Habit Changes
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Leah Groth
By Leah GrothJan 16, 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 lose weight after 60? According to an expert, a few habit changes can be game-changing. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 I was holding most of my weight in my hips and lower belly until I made these 4 changes to my daily habits,” she writes about the Instagram video. “Are you like me and have a hard time losing weight from your hips and lower belly? These foundational changes to your daily habits are the keys to being able to lose that weight and keep it off,” she adds in the caption.

Make Sure You Are Eating Enough

Her first suggestion? Make sure you are eating enough. “Many women of my generation (50+) grew up eating as little as possible to be skinny. I now know that the key is to eat as much as possible of healthy foods to fuel my body,” she writes.

Protein: “Aim for 1 gram of protein per lb of goal bodyweight,” she says.

Complex Carbohydrates: “Eat your largest carb meals before and after your weight training,” she says.

Healthy Fats: “These are more limited since they have 2.5x the cals as protein or carbs, but are important for overall health,” she writes.

Lift Heavy Weights

Next, make sure to lift heavy weights, “heavy for you,” she says, “to achieve muscle hypertrophy. “Most women don’t lift often enough (4-5x a week) or heavy enough to get the maximum benefits from weight training,” she continues. “The goal for women 50+ is building muscle and bone strength which can become an issue after menopause.”

Move Your Body Throughout the Day

Her third habit has to do with movement, specifically moving your body throughout the day to “get the benefits of NEAT,” she writes. ”NEAT stands for nonexercise activity thermogenesis,” she says. Examples include taking a walk, doing housework, and gardening. “Moving throughout the day can give you more benefits in terms of raising your overall calorie burn for the day than a half hour of cardio exercise.”

Prioritize Your Mental Health

Her last healthy habit is taking time to care for your mental health and mindset. “Change your mindset, change your life! At 50+, we are often unaware of our own limiting beliefs. You CAN do this! Awareness is the first step to changing your internal dialogue and how you talk to yourself,” she says. “Be willing to make yourself a priority and honor your boundaries.”

Be Patient

These habit changes won’t rear results instantly. You need to be patient, she says. “These changes take time, consistency and focus. Start with one and add the others over time and imagine where you will be a year from now.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 50 Pounds in 8 Months with These 4 Simple Changes

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Leah Suzanne
By Leah SuzanneMay 02, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

If you have a lot of weight to lose, it may seem overwhelming. However, one woman claims that she lost 50 pounds simply by making a few lifestyle changes. Dils Lee topped the scales at 192 pounds, wearing a size 16, in July 2021. However, she made four lifestyle habit changes, which not only aided in weight loss but also served as a game-changer in her overall health, reducing inflammation and balancing her hormones. Here are the four changes she made, along with what Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board-Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, thinks about them.

She Stopped Drinking Coffee on an Empty Stomach

One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Switched From HIIT to Lower Intensity

The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

She Stopped Restricting Food

“The third thing I stopped doing was restricting food,” she reveals. “While I was going to the gym, I would sit around 1,000 to 1,200 calories and I would severely restrict my eating. Now I'm up to 1,500 calories, still in a calorie deficit, and focusing on low carb and high protein macros that help nourish and support my body.”

She Focused On Her Sleep Health

“The fourth change that I made is that I introduced a healthy sleep routine,” she reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.”

Collingwood Weighs on Coffee and Exercise

“Having breakfast is important to kick start the metabolism for the day and having caffeine along with food can help to reduce the potential negative effects and sharp spike in cortisol that you might get from drinking it alone. Some people do feel nauseous when drinking coffee on an empty stomach, but of course everyone is different with how they react,” says Collingwood about drinking coffee on an empty stomach. As for a mix of high and low intensity exercise, it is “best for weight loss and stress release,” says Collingwood. “Lower intensity is definitely easier on the body but you also will burn fewer calories than the high intensity exercise.”

Collingwood Weighs in on Diet and Sleep

Collingwood also agrees that eating too few calories can cause the body to conserve and reduce metabolism, “which is the opposite of what you are trying to do when trying to lose weight,” she says. “Finding that healthy balance of a deficit of calories but not too strict is key.” And she agrees that “sleep is absolutely essential to recovery of your muscles and tissues but also to help with controlling appetite and various hormones.”


Body Booster: Take a look at everything from your diet and fitness routine to your sleep habits: Could you be unknowingly sabotaging your health by not eating or sleeping enough or doing the wrong type of exercise? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Mom Lost 100 Pounds in 18 Months With Walking

Amy Fritz amy.fritz
Copyright Amy Fritz/YouTube
Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

For Amy Fritz, the breaking point came during a family vacation in late 2022. Nothing fit right, she avoided being in photos, and she didn't recognize herself in the few pictures she was in. "I was just honestly tired of walking around with the guilt and shame of knowing I was treating my body poorly and not doing anything about it," Amy shares in her post. At 230 pounds—her heaviest weight ever—she finally had her "enough is enough" moment and decided it was time for change.

Life Before the Change

Amy explains that weight wasn't always an issue for her. Growing up with an athletic build, she played competitive tennis through college without significant weight concerns. It wasn't until after having three babies in three years that her weight began to climb. "It was a culmination of things," Amy says. The exhaustion of having three young children, hormonal changes, grief from losing her father, and the isolation of the pandemic all contributed to her weight gain.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Unhealthy Habits

During this challenging period, Amy's diet spiraled out of control. "I was eating terrible, terrible. I'm talking tons of soda, tons of sugary coffee just to caffeinate myself, all the sugars and everything," she admits. Fast food deliveries became a daily habit while living in Atlanta, and nightly ice cream was the norm. Combining poor nutrition with zero physical activity, Amy gained an additional 60 pounds over a couple of years.

Food Change 1: Shop the Perimeter

Instead of following a trendy diet plan, Amy focused on a simple strategy. "I didn't do low carb. I didn't cut anything out and tried to figure out what to add more of," she explains. Her first major change was shopping primarily from the perimeter of the grocery store. "For me, that was grocery shopping, the perimeter of the grocery store. So focusing on lean proteins, lots and lots of veggies, lots of fruit, lots of whole grains, dairy, and just prioritizing whole foods," Amy says. This single shift dramatically improved the quality of her diet.

Food Change 2: Track and Measure

Amy's second key change was tracking everything she ate. "I know that's not like the fun answer everybody wants to hear, but every single day I tracked my food in MyFitnessPal and I tracked every single thing," she shares. Amy used an online calculator to determine her personal calorie deficit and aimed for a moderate deficit of about one pound per week. When she did eat out, she tried to overestimate calories to stay on track with her goals.

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

Food Change 3: Calorie Deficit

The third critical change was consistently maintaining a calorie deficit while focusing on nutrition. "Going from eating 4,000-5,000 calories a day of ultra-processed food to then eating less than 2,000 calories a day with whole foods, my body just instantly, the pounds started coming off," Amy explains. She remained diligent with her approach about 80% of the time, allowing for occasional flexibility. This balance helped her sustain her efforts long-term.

Starting With Simple Walking

Intimidated by formal exercise after years of inactivity, Amy kept her initial fitness goals extremely manageable. "I kept it ultra simple," she says. With an accountability partner, she committed to walking on the treadmill for just 30 minutes, three times weekly. "I knew it was something that didn't overwhelm me. It got me back in the habit of just showing up to the gym and it got my body moving regularly for the first time in seven or eight years," Amy shares.

Building Consistency

Starting at a slow 2 mph pace with no incline, Amy gradually built her endurance. "It only took a couple of weeks to see that momentum start to build. I struggled those first couple of weeks...but three, four, six weeks in of walking three or four times a week, I was able to build up to three to four miles per hour," she explains. Eventually, Amy worked up to the "3-12-30" workout (3 mph at 12% incline for 30 minutes), which became her consistent routine.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

The Early Results

Amy's body responded quickly to these lifestyle changes. After just one month, she had lost between 15-17 pounds. Though the pace eventually slowed to a more sustainable 5-6 pounds monthly, by May 2023—just six months into her journey—she had lost an impressive 60 pounds. "I looked at my MyFitnessPal and I was down like 15 or 17 pounds that first month. And then it slowly tapered off and I lost more of a realistic number of that five to six pounds a month," Amy recalls.

Discovering a New Passion

With spring weather arriving in Ohio and newfound energy from her weight loss, Amy decided to try outdoor running. What started as short, experimental jogs soon became a passion. "I was really enjoying the running, but I felt kind of lost. I felt like I didn't have a lot of purpose behind my running," Amy explains. To challenge herself, she signed up for a half marathon despite being terrified by the distance—a decision that would transform her journey.

From Weight Loss to Athletic Goals

Training for the half marathon shifted Amy's focus from losing weight to building strength and endurance. "I think I was around 155 by the time race day came around. So I was down a little bit more weight. I was basically back to my pre-baby weight," she says. When she completed the race in September 2023, Amy discovered a new motivation beyond weight loss. "I was hooked. I quickly realized how much I enjoyed having accountability, having something to train for and doing it scared," she shares.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

The Marathon Challenge

No longer intimidated by the half marathon distance, Amy set her sights higher. In December 2023, almost a year into her health journey and nearly 80 pounds lighter, she signed up for a full marathon. "It all of a sudden didn't become about weight loss. I was just so fueled by training and knowing what I needed to prioritize," Amy explains. Her mindset had completely shifted from shrinking her body to strengthening it.

Reaching 100 Pounds Lost

By July 2024, approximately 18 months after starting her journey, Amy had achieved her remarkable 100-pound weight loss. "I can't even believe I'm saying that out loud. It's crazy to think. I'm so grateful for the journey, all the lessons I've learned," she shares. Even more impressive, Amy completed her first marathon in May 2024 with a time of 3:34—just four minutes shy of qualifying for the Boston Marathon.

Maintaining Success

Having maintained her 100-pound weight loss for about six months at the time of sharing her story, Amy now focuses on balance and strength. "I'm strength training more now than I ever have been, more like three to four days a week. And it's been cool to see progress. I'm fast, but I'm also getting stronger and can do some pull-ups now," she says proudly. Her motivation has evolved from weight loss to longevity and quality of life with her family.

Amy's Top Tips

Looking back on her transformation, Amy emphasizes three key lessons. First, start small with attainable goals. "I would have never run a 3:25 marathon if I hadn't started walking and committed to walking three days a week at the beginning of my journey," she points out. Second, find accountability—whether through a workout buddy, group fitness classes, or a coach. Finally, push yourself beyond your comfort zone. "Do it scared, find things that scare you and terrify you and tackle them one little bit at a time," Amy encourages. "You'll see growth happen." And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Mom of 4 Over 30 Lost 40 Pounds in 6 Months with Daily Walks

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From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits
Copyright ashleyhuze/Instagram
Christopher Roback
By Christopher RobackApr 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We've all been there—standing on the scale, feeling like change is impossible. For Ashley Porter, that frustration peaked when she saw the number on her scale matched what she weighed the day she gave birth to twins. As a busy mom of four in her thirties, she felt stuck in a cycle of failed attempts and disappointment. "I had done countless weight loss challenges in my life," Ashley shares in her post. "After each baby, the weight seemed to be a little more difficult to get off." But through a dedicated six-month journey involving daily walks and establishing key morning habits, Ashley not only lost 40 pounds but created a sustainable lifestyle she loves. Her story proves that it's never too late to transform your life—and shows exactly how you can do it too.

The Turning Point

Everyone reaches a breaking point before making a real change. For Ashley, October was her darkest month. "I got to the point where I felt I wasn't in control of so many areas of my life," Ashley admits. "I just felt every aspect of my life just felt sad." She had gained weight with each pregnancy and never fully lost it before the next one. When she stepped on the scale at 33 and saw she weighed exactly what she did the day she delivered twins, something inside her shifted. It was time for a change.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

The Decision That Started It All

Sometimes simply acknowledging you're unhappy creates the momentum for change. "On Halloween last year, I remember sitting down with my husband and talking about all the areas of my life that I wasn't happy with," Ashley reveals. That honest conversation became her catalyst. "In that moment, I immediately felt better. I felt happier. I felt excited," she says. By recognizing her power to choose a different path, Ashley experienced an immediate mental shift that would fuel her entire journey.

Morning Habit 1: The Daily Checklist

Ashley's transformation began with a simple tool—a daily checklist that kept her accountable. "On November 1st, I made my very first checklist and I got on Instagram and I told everyone what I was doing," Ashley explains. Her checklist included items like working out 4-5 times weekly, personal development, daily walks, 8 hours of sleep, and eliminating negativity. This morning ritual of creating and reviewing her checklist set the tone for each day. By making her commitment public, she created extra accountability that helped her follow through consistently.

Morning Habit 2: Personal Development

Starting each day with personal growth became a cornerstone of Ashley's success. "I knew I had so much mental work I needed to do, and spending time daily in personal development, meditating, and focusing on removing negativity from my life, which also included negative self-talk," Ashley shares. She began each morning immersing herself in content that supported her goals—listening to podcasts or watching motivational videos while preparing breakfast. This intentional morning practice reshaped her mindset and fueled her motivation throughout the day.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Morning Habit 3: Visualizing Her Future Self

Ashley's powerful morning visualization practice changed how she approached each day. "Imagine the highest version of yourself and start showing up as her," became the screensaver on her phone and her daily mantra. Each morning, Ashley would envision her ideal self and how that person would navigate the day ahead. "What would her morning routine look like? What time would she go to bed? How would she spend her time in the day?" she would ask herself. This morning habit helped close the gap between her current reality and her aspirations.

Daily Walks: The Consistent Physical Practice

Walking became Ashley's gateway to consistent physical activity. As part of her six-month commitment, she incorporated daily walks into her routine, making them non-negotiable. "I had to unbecome who I naturally am," Ashley admits. "Naturally, I want to stay up late and sleep in all morning. Naturally, I want to relax all day." These walks not only contributed to her weight loss but became a time for mental clarity and reinforcing her commitment to change. The simplicity and accessibility of walking made it the perfect foundation for her physical transformation.

The Decision-Making Framework

Ashley developed a powerful question that guided her choices throughout the day. "Anytime a decision in my day was to be made, I'd ask myself, what would a fit person do?" she explains. This simple framework helped her navigate temptations and stay aligned with her goals. "Yes, I would rather eat a bag of chips. And I knew that was going to give me temporary satisfaction," she acknowledges. "But consciously choosing a healthier alternative made me go to bed feeling accomplished and proud." This mindset shift transformed her eating habits without extreme dieting.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Create Your Supportive Environment

Your environment either supports or sabotages your goals. "To really completely reinvent yourself, you've got to be eating, sleeping, breathing this new lifestyle," Ashley emphasizes. She intentionally surrounded herself with content and people that reinforced her new path. "Start following accounts on social media that will inspire you every single day to stick to your new lifestyle. Unfollow anyone who maybe causes you to have negative thoughts," she advises. This environmental design made good choices easier and strengthened her resolve.

Focus On Daily Actions, Not Just Results

Ashley discovered that targeting daily behaviors, not just outcomes, accelerated her progress. "Instead of saying, my goal is to lose 20 pounds, that can be your big goal. But your goal today is to get your workout in and to stick to your meal plan," she suggests. This shift created immediate wins and deeper satisfaction. "When you do this consistently, your big goal happens by default," Ashley explains. By celebrating daily actions rather than distant results, she maintained motivation throughout her journey.

The Power of Daily Progress

The joy of transformation comes from the journey itself. "You will never be happier than when you are working towards something," Ashley insists. She found truth in the idea that "progress equals happiness," experiencing greater fulfillment with each step forward. "The day you decide to change and you wake up and you're crossing things off your checklist that are helping you move the needle towards your goals—you will never be happier," she shares. This realization kept her going even on difficult days.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

When New Habits Become Your Identity

The ultimate reward came when Ashley's new behaviors became automatic. "Eventually the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you to not make them because this is just who you are," Ashley explains. After six months of consistent effort, her healthy choices no longer felt like a struggle—they simply felt like her. The morning habits, daily walks, and mindset shifts had transformed not just her body but her identity. "This is the new you," she affirms, celebrating the sustainable nature of her 40-pound weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost Over 75 Lbs with These 6 Easy Habits

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothJan 30, 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 trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

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

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

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

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 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.

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

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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

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“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

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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.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 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.

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.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 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.

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 Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

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.

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