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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.

83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits

Discover eating tricks that work at any age.

Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Sandra_Sallin6
Copyright Sandra Sallin/YouTube
Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

We've all been there – standing on the scale, promising ourselves that losing just a few pounds would make everything better. When traditional diets failed, Sandra Sallin found an unexpected solution at age 83. This award-winning Pro Aging blogger and accomplished artist, whose paintings hang in museums, has lived an extraordinary life – from flying Spitfire planes over Dover to being kissed by wolves in TV commercials. No, she shares her surprisingly simple approach to weight loss that finally worked. Read on to discover how she lost 13 pounds using gentle, sustainable changes anyone can make.

The Truth About Weight Loss After 60

"Keeping a healthy weight is a worthwhile goal at any age. As you get older, it can get trickier," says WebMD. However, while "you might not be burning calories like you did when you were younger, you can still take off extra pounds."

The Breaking Point: When Enough Was Enough

"I gained a lot of weight between Covid, being older after menopause, and not being careful about what I ate," Sandra says in her post. "Every time I went to the doctor, the scale kept inching up until I reached a weight where I thought, 'No, that's not okay anymore.'" She was particularly motivated after checking her BMI: "I did those BMI tests, and it said I was overweight, which is not healthy. I was aghast, and I was so upset that I thought, 'You know what? I'm going to lose weight.'"

Why Traditional Methods Weren't Working

Like many of us, Sandra tried various approaches. "I'd done the Weight Watchers thing and lost the weight, only to gain it back again," she explains. "Avoid fad diets because the results don't last," says WebMD, adding the "golden rules of weight loss: Burn more calories than you eat or drink."

The Unexpected Catalyst for Change

A surprising turn of events led to Sandra's breakthrough. Following radiation treatment that made swallowing difficult, she had to modify her eating habits. "For about ten days, I had to eat very little because it hurt so much," Sandra recalls. "Eat more small meals and snacks, and don't go much longer than 3 hours without eating," says WebMD. As a nutritionist at Foodtrainers in New York. Joanna Li, RD, explains, "Because your metabolism is already slow if you're starving yourself, it just gets slower."

The Simple Strategy That Made All the Difference

Sandra's approach centers on mindful eating. "I pay attention to how much I eat and stop when I feel comfortable, not stuffed," she explains. This naturally led her to follow WebMD's recommendation to "eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean."

Sweet Cravings? Try This Apple Trick

Instead of completely depriving herself, Sandra found a clever substitute for desserts. "Apples are so sweet and delicious. If you feel like having a piece of candy, take an apple and slice it. Somehow, the sweetness of the apple just satisfies me," she shares. This aligns perfectly with WebMD's advice to "limit empty calories, like sugars and foods with little or no nutritional value."

The Power of Mindful Eating and Hydration

Sandra discovered that changing how she ate was as important as what she ate. WebMD underlines the importance of hydration: "Sometimes, thirst masks itself as hunger. As you get older, you may not be as quick to notice when you're thirsty." The recommendation is to get 64 ounces of water a day, which you can get from both beverages and water-rich foods.

Finding Your Exercise Sweet Spot

Exercise played a crucial role in Sandra's success. "I know we've all got something, but when you can exercise or if you can do a recumbent bike, do it," she encourages. WebMD supports this approach, noting that "you lose muscle mass as you age. Offset that by doing strength training. You can use weight machines at a gym, lighter weights you hold in your hands, or your own body weight for resistance like in yoga or Pilates."

The Scale Strategy That Works

Sandra developed a practical approach to weighing herself that prevented discouragement. "I don't weigh myself every day because if I don't lose weight, I'll get depressed," she shares. This mindful approach helps her stay motivated while following WebMD's advice that "you may need fewer calories than you did when you were younger."

The Results Speak for Themselves

Through this approach, Sandra has lost 13 pounds at a healthy pace of about a pound per week. "When the doctor went to weigh me and came back and said, 'You've lost three pounds since the last time I've seen you,' I was thrilled," she shares. "If I'm losing weight, you can do it. I don't have a nutritionist, trainer, or chef. I'm just paying attention to my body and eating until I'm comfortable, not stuffed."

RELATED:Doctor Lost 6 Pounds in 30 Days Testing This Supplement

Additional Health Considerations

Sandra emphasizes the importance of medical oversight: "Get your thyroid checked," she advises. WebMD says that professional medical guidance is essential, recommending that older adults "ask your doctor or a registered dietitian" about their specific caloric needs and dietary restrictions. As Sandra notes, even details like biotin supplementation can affect medical tests: "The endocrinologist had me go off biotin while he was testing to see where I was with my thyroid." 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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Fitness & Workouts

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

Woman Lost 40 Pounds at 61 by Making These 4 Habit Changes
Copyright silverandstrong/Instagram
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.
See Full Bio
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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.

Fitness & Workouts

83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits

Sandra_Sallin6
Copyright Sandra Sallin/YouTube
Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We've all been there – standing on the scale, promising ourselves that losing just a few pounds would make everything better. When traditional diets failed, Sandra Sallin found an unexpected solution at age 83. This award-winning Pro Aging blogger and accomplished artist, whose paintings hang in museums, has lived an extraordinary life – from flying Spitfire planes over Dover to being kissed by wolves in TV commercials. No, she shares her surprisingly simple approach to weight loss that finally worked. Read on to discover how she lost 13 pounds using gentle, sustainable changes anyone can make.

The Truth About Weight Loss After 60

"Keeping a healthy weight is a worthwhile goal at any age. As you get older, it can get trickier," says WebMD. However, while "you might not be burning calories like you did when you were younger, you can still take off extra pounds."

The Breaking Point: When Enough Was Enough

"I gained a lot of weight between Covid, being older after menopause, and not being careful about what I ate," Sandra says in her post. "Every time I went to the doctor, the scale kept inching up until I reached a weight where I thought, 'No, that's not okay anymore.'" She was particularly motivated after checking her BMI: "I did those BMI tests, and it said I was overweight, which is not healthy. I was aghast, and I was so upset that I thought, 'You know what? I'm going to lose weight.'"

Why Traditional Methods Weren't Working

Like many of us, Sandra tried various approaches. "I'd done the Weight Watchers thing and lost the weight, only to gain it back again," she explains. "Avoid fad diets because the results don't last," says WebMD, adding the "golden rules of weight loss: Burn more calories than you eat or drink."

The Unexpected Catalyst for Change

A surprising turn of events led to Sandra's breakthrough. Following radiation treatment that made swallowing difficult, she had to modify her eating habits. "For about ten days, I had to eat very little because it hurt so much," Sandra recalls. "Eat more small meals and snacks, and don't go much longer than 3 hours without eating," says WebMD. As a nutritionist at Foodtrainers in New York. Joanna Li, RD, explains, "Because your metabolism is already slow if you're starving yourself, it just gets slower."

The Simple Strategy That Made All the Difference

Sandra's approach centers on mindful eating. "I pay attention to how much I eat and stop when I feel comfortable, not stuffed," she explains. This naturally led her to follow WebMD's recommendation to "eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean."

Sweet Cravings? Try This Apple Trick

Instead of completely depriving herself, Sandra found a clever substitute for desserts. "Apples are so sweet and delicious. If you feel like having a piece of candy, take an apple and slice it. Somehow, the sweetness of the apple just satisfies me," she shares. This aligns perfectly with WebMD's advice to "limit empty calories, like sugars and foods with little or no nutritional value."

The Power of Mindful Eating and Hydration

Sandra discovered that changing how she ate was as important as what she ate. WebMD underlines the importance of hydration: "Sometimes, thirst masks itself as hunger. As you get older, you may not be as quick to notice when you're thirsty." The recommendation is to get 64 ounces of water a day, which you can get from both beverages and water-rich foods.

Finding Your Exercise Sweet Spot

Exercise played a crucial role in Sandra's success. "I know we've all got something, but when you can exercise or if you can do a recumbent bike, do it," she encourages. WebMD supports this approach, noting that "you lose muscle mass as you age. Offset that by doing strength training. You can use weight machines at a gym, lighter weights you hold in your hands, or your own body weight for resistance like in yoga or Pilates."

The Scale Strategy That Works

Sandra developed a practical approach to weighing herself that prevented discouragement. "I don't weigh myself every day because if I don't lose weight, I'll get depressed," she shares. This mindful approach helps her stay motivated while following WebMD's advice that "you may need fewer calories than you did when you were younger."

The Results Speak for Themselves

Through this approach, Sandra has lost 13 pounds at a healthy pace of about a pound per week. "When the doctor went to weigh me and came back and said, 'You've lost three pounds since the last time I've seen you,' I was thrilled," she shares. "If I'm losing weight, you can do it. I don't have a nutritionist, trainer, or chef. I'm just paying attention to my body and eating until I'm comfortable, not stuffed."

RELATED:Doctor Lost 6 Pounds in 30 Days Testing This Supplement

Additional Health Considerations

Sandra emphasizes the importance of medical oversight: "Get your thyroid checked," she advises. WebMD says that professional medical guidance is essential, recommending that older adults "ask your doctor or a registered dietitian" about their specific caloric needs and dietary restrictions. As Sandra notes, even details like biotin supplementation can affect medical tests: "The endocrinologist had me go off biotin while he was testing to see where I was with my thyroid." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Lost 38 Pounds After 45 With Daily Walks and These 2 Simple Changes

Melissa_Chiappone2
Copyright mel.chips.fit/Instagram
Leah Groth
By Leah GrothOct 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 simply by making a few simple changes? Melissa Chiappone, AKA Mel the Midlife Health & Fitness Coach, lost 38 pounds in her late 40s and helps other women do the same. In a new social media post, she delves into her transformation, revealing what it took to slim down. “Doing three things consistently for the last five years has changed my entire life!

At 45, She Weighed 171 Pounds

Melissa explains that she used to struggle with weight. “Just 5 years ago, at age 45, I weighed 171 lbs at 5’7”. I was heavier than I had been while I was pregnant. I blamed it on hormones and perimenopause,” she says in the post.

These Were Her Unhealthy Habits

“I was eating salad almost every single day, but I would binge at night. I was running 3 miles almost every single day. I was drinking 3-4 times a week. I’d buy box wine because I wouldn’t drink a single bottle, and it works. It just goes to waste (at least that’s what I told myself, but it was always available),” she continues.

Now She Is Almost 50 and Weighs 133 Pounds

However, she decided to change her life. “Fast forward 5 years to the present, and I will turn 50 in November,” she writes. “I weigh 133 pounds. I feel and look better than I did in my 20s,” she writes.

Here Is What She Did

Melissa changed her approach to exercise and diet. “I repaired my relationship with food. I gave up running and started walking. I rarely eat salad! I drink 3-4/month if that,” she reveals.

She Walked at Least 8,000 Steps a Day

“Doing these three things consistently changed my entire life,” she says. “These three things can change your life too. I promise.” The first thing she did? “Walking 8k steps minimum each day (usually aim for 10k),” she says.

She Lifted Weights

Melissa also incorporated strength training into her routine. “Started weight training a minimum of 4 times per week,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

She Amped Up Her Protein Intake

She also amped up her protein intake. “Started prioritizing protein and Whole Foods, but don’t restrict any foods,” she concluded. 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.

Building Strength Is Key, She Says in Another Post

In another post, she discusses the importance of building strength. “Strong is the new confidence! If your goal is to be strong and confident in midlife and beyond, keep reading! Forget the old ideas of what confidence looks like. In midlife, it’s all about being STRONG,” she writes.

RELATED:This Mom Lost 135 Pounds Without Exercise and These Are the Foods She Cut Out

It Helps Build Confidence

“The truth is, when you build physical strength, your confidence follows naturally. It’s not just about how you look—it’s about what your body can do. Every rep, every set, and every step forward is a reminder of your power and resilience. This is empowerment!” she continues.

And, Changes Your Mindset

“When you focus on getting stronger, you’re not just changing your muscles—you’re changing your mindset. Strong women aren’t just confident in their bodies, and they’re confident in their lives. Long gone are the days of women wanting to be skinny!” she concludes. 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 50 Lbs by Doing These 3 Things

Alexandra_alexx.fitt15
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight and transform your life by changing your routine in small ways? Alexandra (@alexx.fitt) has amassed a following on TikTok by sharing videos about losing 50 pounds. In a new post, she reveals a few of her go-to habits for weight loss. “3 things that have truly helped me lose weight and transform my life,” she writes in a recent post. “This helped me go from 200 pounds to 150 pounds.”

Find an Activity You Are “Absolutely Obsessed With”

The first thing she did that was a game-changer? “Finding an activity I am absolutely OBSESSED with,” she reveals in the post. “When I was losing weight I did not go to the gym at all it was during Covid so everything was closed. Instead I just walked every single day because I loved it and this can be bikini, running, swimming whatever u love.”

Don’t Focus on the Scale

Next, it’s not all about the numbers. “Don’t focus on the scale,” she says. “Focus on how you feel instead. Don’t weigh yourself each week don’t do any extra things because the scale will flexuate. Instead hide your scale for a month don’t weigh yourself and just focus on feeling your best.”

Don’t Burn Out

Her third habit? “No more BURN OUT,” she says. “Okay hear me out ladies stop with the burn out you don’t have to lift heavy 6x a week if u only have time for 3 that’s great. Stop doing hours of cardio and focus on small changes each day. The secret is consistency.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk

In another one of her viral clips, she reveals that her weight loss was primarily the result of a single exercise. “I lost 40 pounds just by walking, and here's how I did it”, she said, “what you're going to do to start losing weight by walking.” She went on to offer a few tips on how to maximize the burn, starting with starting small. “Number one, don't start big. You don't have to go on a two hour walk every single day,” says Alexandra.

Take Shorter Walks Before or After Breakfast and Lunch

She also takes short walks after every meal. “I would go on a 10, 15 minute walk after my big meals,” she explains. “So usually my first walk would be in the morning, like 10 minutes before breakfast. I would eat breakfast, go about my day, and then during lunch,” she continues. “If you're at school, at work, I know you're able to get outside and get your body moving.”

Take a Longer Walk After Dinner

She also walks at the end of the day, after her meal. “This helps your food digest, it helps get rid of bloating, everything,” she says, explaining that “usually after dinner” she would take her “longer walk,” which would be “ a 30 minute walk.” Should you walk before or after meals? According to research, waiting until after your meal is more effective. A 2022 study published in the journal Sports Medicine found that walking as little as two to five minutes after a meal may lower your blood sugar.

Aim for 10,000 Steps a Day

In total, Alexandra tries to aim for “10,000 steps” per day, she says. 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:10-Min Walking Workout Burns Fat at Home, Says Coach

Cook Double

In another Instagram post, she reveals a few of her best “lazy girl hacks” for weight loss. Alexandra’s first hack is to cook double. She says, “this way you’re gonna have leftovers for lunch for the next couple days & no need to cook!”

Make Healthy Swaps

She also suggests making healthy swaps. “Get the nuts, get the pre-cut veggies instead of having a chocolate bar, have a protein bar on hand,” she suggests.

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

Invest in an Air Fryer

“Smart kitchen appliances my air fryer is my BFF,” says Alexandra. “I cook frozen foods in there all the time! I put it in and then I go back to the couch with my bubbly water until I hear a beep.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 People Share Proven Ways to Lose Over 40 Pounds

Dils_Lee_dilshealth1
dilshealth/Instagram
Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.

Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

Raven_Norwood_rowwithraven1rowwithraven/Instagram

Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

Raven_Norwood_rowwithraven2raven.grl/Instagram

Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. 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.

She Fell in Love with a Boutique Fitness Method

Raven_Norwood_rowwithraven4raven.grl/Instagram

Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

Raven_Norwood_rowwithraven6raven.grl/Instagram

Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. 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 Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. 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.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils 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.” 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.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “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.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, 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.” She also followed 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.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

Nutrition & Diet

5 Body Changes When Stopping Ozempic

Dr. Jennifer Caudle, DO, FACOFP drjencaudle
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Christopher Roback
By Christopher RobackMar 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Many of us have heard about the remarkable results people are experiencing with Ozempic and Wegovy for weight loss. But what happens when treatment ends? Dr. Jennifer Caudle, DO, FACOFP, known to many as Dr. Jen, is a board-certified Family Medicine physician and Associate Professor at Rowan University-School of Osteopathic Medicine who understands these concerns. Understanding these medications and their effects after discontinuation is crucial for anyone considering or currently taking them. Read on to discover the five key changes your body may experience when stopping these medications.

What Are Ozempic and Wegovy?

Before diving into what happens when you stop these medications, it's important to understand what they are. "Ozempic is FDA-approved for diabetes. Wegovy is FDA-approved to help with weight loss," Dr. Jen explains in her post. She notes that both medications contain the active ingredient semaglutide, which is why many people take Ozempic off-label for weight loss as well.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Blood Sugar Changes

Woman use glucometer checking blood sugar level

Shutterstock

The first significant change when stopping these medications affects your glucose levels. "Your blood sugar will likely go up," says Dr. Jen. She explains this happens because these medications are designed to lower blood sugar, so removing them naturally allows levels to rise again. "Depending on who you are will determine the significance of that," Dr. Jen cautions, emphasizing that for diabetics, this change could be particularly important and might require replacement medications.

Appetite Returns

upset woman in pajamas looking at camera while eating cake in bed aloneWhat Happens to Your Body When You Stop Emotional EatingShutterstock

One of the most noticeable effects of discontinuing Ozempic or Wegovy is the return of your pre-medication appetite. "Your appetite may increase when you stop these medications," warns Dr. Jen. She explains that many of her patients appreciate how these drugs reduce cravings and hunger while taking them. "If you go off the medication, your appetite very likely will return. So you've got to be prepared for that," Dr. Jen advises.

Side Effects Disappear

handsome man feeling sick after the party put his head in toillet and vomit. Strong headachesShutterstock

There's a silver lining to stopping these medications if you've been experiencing adverse effects. "Side effects that many people say they have with these medications can be things like nausea or vomiting, diarrhea or constipation, abdominal pain, abdominal cramping," Dr. Jen lists. She points out that gastrointestinal issues are the most common, but other effects like headaches can occur as well. "Should you stop them, if you had these side effects, they're likely going to go away," Dr. Jen reassures.

RELATED:20 Possible Ozempic Side Effects

Weight Loss Benefits End

Menopause, weight gain. Concerned woman standing on floor scales in bathroomShutterstock

Perhaps the biggest concern for many people is what happens to their weight after stopping. "One of the big side effects of these medications is weight loss. It's one of the reasons why so many people take these medications," acknowledges Dr. Jen. She explains that when you stop taking Ozempic or Wegovy, "the additional help that you're getting from the medications to help you with weight loss will go away too."

Will all the weight return? Dr. Jen says that's complicated: "That's going to depend on you, your body, what things you're doing to try to maintain your weight loss, how you're managing your diet, your exercise and all the other things in your life." She confirms that many people do regain weight after stopping but emphasizes that this isn't inevitable with proper maintenance strategies.

Cardiovascular Benefits Cease

ozempic_wegovy-split2Wegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

The final important change involves heart health. "There have been studies that have shown that both Ozempic and Wegovy have cardiovascular benefits," Dr. Jen points out. These medications have been shown to reduce the risk of strokes, heart attacks, and other cardiovascular issues. Unfortunately, "when you stop the medication, those benefits that these medications afford you will go away," explains Dr. Jen.

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

Conclusion

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​And Now, Some Are Recommending MicrodosingShutterstock

Whether you're considering starting or stopping these medications, understanding these five potential changes is essential for making informed decisions about your health. Dr. Jen emphasizes that this information isn't meant to judge anyone's choice to use or discontinue these medications—rather, it's about being prepared for what might happen. As with any medication change, consult with your healthcare provider before making decisions about Ozempic or Wegovy.

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

Hana Carrier carrierfitness
Copyright carrierfitness/Instagram
Leah Groth
By Leah GrothMar 06, 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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✓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 shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

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

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Transformed Her Body in 5 Easy Steps

Breanna Henry breehenryy
Copyright breehenryy/Instagram
Leah Groth
By Leah GrothMar 05, 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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✓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 struggling on your weight loss journey? One weight loss warrior shares her effective, step-by-step approach to her impressive transformation. Breanna Henry is a swimwear and activewear founder who lost weight and transformed her body, regularly sharing about how she did it on social media. In a new post, she offers some tips. “How to transform your body in five easy steps,” she writes in the Instagram post.

You Need to Break Your Old Habits

“HOW I FINALLY LOST THE WEIGHT AND KEPT IT OFF!!!” she continues. “Maybe ‘easy’ isn’t the word. It will be difficult to break the old habits you’ve instilled. But they’re simple rules,” she says. “My weight fluctuated for years and I always felt like I had to ‘cut’ or ‘diet.’”

These 5 Changes Helped Her Lose Weight

“Once I made these 5 changes, I’ve been able to lose the weight. Anytime it feels like I’m putting weight on, I evaluate where I’m slipping up with one of these and get back on track and I’m good to go,” she says. “It doesn’t have to be difficult and confusing. Dumb it down and get it done.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Step One: Improve Sleep

The first step is to improve sleep. “Cold temperature at night and sleep in less clothing magnesium before bed. I mask to make it dark. No phone in bed,” she continues. “Charge it in another room. Try to go to bed and wake up around the same times every day. Sunlight in your eyes, first thing in the morning.”

Step Two: Eat Regularly

Her second step has to do with nutrition. “Eat to prevent crazy glucose spikes. Eat greens first, then protein and fats, then carbs. Never eat carbs by themselves. Decrease overall sugar intake,” she says.

Step Three: Eat More Protein

Her third step? Amp up your protein intake. “Eat more protein. Eat as much meat, fish and eggs as you please,” she says.

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

Step Four: Focus Your Diet Around Whole Foods

Step four? Most of your diet should be whole foods like meat, fish, eggs, fruit, and veggies. “Stick to the perimeter of the grocery store where things have to be refrigerated. Foods that don't have ingredient labels,” she says.

Step Five: Exercise

The final step is “balanced training,” she says. “Strength train two to three days a week. Some form of endurance training once a week, 10 to 15,000 steps per day. The remaining of exercise to be lower intensity, Pilates, yoga, something fun outdoors. Occasional HIIT workouts to challenge yourself, but not multiple times per week. Allow time for recovery. Better to train harder on fewer days. Exercise doesn't have to be the gem. It can be pickleball, roller skating, long walks with friends, run club to socialize.”

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