Skip to content
Nutrition & Diet
✓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@celebwell.com.

I Lost 80 Pounds and am in the Best Shape of My Life With These Key Changes

Amanda Hinds went from 300 to 220 pounds by making simple changes to her lifestyle.

Leah Groth
By Leah GrothJun 26, 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
Amanda_Hines5
Amanda Hines
Leah Groth
By Leah GrothJun 26, 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
Nutrition & Diet

If you have a lot of weight to lose, the process can seem overwhelming. However, taking one step, or cycle, at a time can lead to big results. Just ask Amanda Hinds, a weight loss warrior who has lost 80 pounds in two years and counting, going from 300 pounds to 220 with the help of indoor cycling and changing a few of her habits. She recently opened up about her journey with Body Network, revealing the healthy habits that enabled her to get into the best shape of her life.

Her Weight Peaked at 300 Pounds

Amanda_Hines6Amanda Hines

Amanda, who lives in Belleville, New Jersey, struggled with her weight for years. However, at 300 pounds, she decided she was ready to get in shape.

She Struggled with Emotional Eating

Amanda_Hines7Amanda Hines

The 31-year-old maintains that she didn’t always have a healthy relationship with food. “One of my significant fitness challenges has been emotional eating, where I turned to food for comfort during stressful times,” she told us.

The Extra Weight Left Her Feeling “Constantly Fatigued”

Amanda_Hines2Amanda Hines

“I decided to lose weight because I wanted to feel and look better, improving both my physical health and my self-confidence. Carrying extra weight had started to affect my energy levels by feeling constantly fatigued,” says Amanda.

She Wanted to Transform Her Mindset

panic attacks young girl sad and fear stressful depressed emotional.crying use hands cover face begging help.stop abusing violence in women,person with health anxiety,people bad feeling down conceptShutterstock

She also wanted to boost her “vitality and stamina, allowing me to enjoy life to the fullest,” she says. She also hoped that dropping weight would elevate her self-esteem and overall happiness. “This journey is not just about changing my body, but also about transforming my mindset and embracing a healthier, more positive lifestyle,” she says.

She Started with Her Diet

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

Amanda started by making some simple changes to her diet. “I haven’t eliminated anything. I modify and eat everything in moderation,” she says.

Her Diet Consists of Whole, Nutrient-Dense Foods

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

Amanda tries to stay away from processed foods, sticking to wholesome and clean proteins, carbs, and fiber. “My typical diet is balanced and focused on whole, nutrient-dense foods to support my fitness goals and overall health,” she says.

Here Is What She Eats in a Day

Bowl of oatmeal porridge with banana and caramel sauce on rustic table, hot and healthy breakfast every day, diet food.Shutterstock

Breakfast usually consists of oatmeal with fresh fruits. “For lunch, I often have a grilled chicken salad loaded with leafy greens and colorful vegetables, which supplies plenty of protein and essential vitamins,” she continues. “Dinner might be a piece of baked salmon with rice and steamed broccoli. Snacks throughout the day include yogurt, fresh fruit, and a protein bar, helping to keep my energy levels stable and cravings at bay.”

Cycling

,Cyclebar,fitness,exercise, bike, workoutShutterstock

Her go-to workout is indoor cycling, which she does at CycleBar. “It is great for cardio and endurance,” she says. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

Running

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

She also enjoys running. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

RELATED:11 Best Foods to Burn Fat Quickly

Yoga

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

Yoga is another one of Amanda’s favorite workouts. “It’s great for balance and strengthening,” she says. There is a laundry list of reasons to do yoga, explains Harvard Health. “Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood,” they said. “People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.”

Strength Training

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

She also does some strength training exercises, including bicep curls and overhead presses. 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

Meditation and Journaling Helps Her Process Her Emotions

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

When Amanda struggles with setbacks, she overcomes obstacles “by trying to channel my emotions into healthier outlets like journaling or meditation,” she says. “By writing down my thoughts and feelings, I found a better way to process my emotions, which helped reduce my reliance on food for comfort.”

She Weighs Herself

Amanda_Hines3Amanda Hines

She also uses a scale to measure progress. “However, I will say use the scale at your own discretion. Sometimes the scale can do more harm than good. I also check to see how my clothes feel as the scale does not tell the entire story,” she explains.

She Doesn’t Take Supplements or Follow Trends

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Two things she doesn’t do? “I do not use any supplements,” she reveals. “Also, I don’t follow trends,” she adds. “The thing about tredis s, most of them are fads. I like to follow/implement fitness or nutrition habits that are sustainable.”

RELATED:Burn Belly Fat While You Sleep with This Healthy Drink

Positive Self-Talk

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

A tool that has been helpful for her when she is down? “I immediately start to give myself compassion and reinforce positive self-talk. I try not to indulge or dwell in those moments when I feel bad about my body because that can lead to self-sabotaging habits.”

Her Biggest Achievement? Becoming Stronger

Amanda_Hines1Amanda Hines

“My biggest achievement regarding my body has been becoming and feeling stronger, a goal I reached through weight training,” she says. “Achieving similar results would require consistency in strength training as it gradually builds muscle and enhances overall physical strength.”

She Learned That Spot Treatment Is a Myth

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

“A fitness myth that once believed is that you can spot-reduce fat,” she says. “However, I learned that fat loss occurs uniformly across the body and is influenced by overall diet and exercise habits. A combination of regular cardiovascular exercise, strength training, and a healthy diet is necessary to reduce overall body fat.”

And, There Are “No Tricks”

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Another hard truth? “There are no tricks!” she says. “There are moments where you won’t feel motivated and that’s where you need to have discipline. I would say keep trusting and believing in yourself that you can stick to your weight loss journey.”

Take Your Journey “Day by Day”

earth day. woman traveler walking among grass in meadow and holding in hand gathering wildflowers in mountains in sunlight, back view, space for textShutterstock

Amanda has some advice for someone just starting their fitness journey. “Take your journey day by day and believe in yourself. Once you believe that you can do it, the rest is history,” she says.

RELATED:Lose 30 Pounds in 60 Days with These 5 Simple Plyometric Moves

And, Work for It!

Amanda_Hines4Amanda Hines

Her final words of wisdom? “It’s not how bad you want it, it’s how bad you work for it,” Amanda says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

cardiosustainable weight losscarbswalkingweight losssuccess stories & transformationsproteinsupplements

More For You

Nutrition & Diet

I'm 45 and Lost 60 Pounds

Martin Balcaitis
Copyright Martin Balcaitis
Christopher Roback
By Christopher RobackFeb 24, 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

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

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

The Workout Strategy

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.Shutterstock

Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 80 Pounds by Doing These 5 Things

Jess Dukes mrsdukesfitspo
Coach Lost 80 Pounds by Following One Simple Food Rule
Copyright mrsdukesfitspo/Instagram
Leah Groth
By Leah GrothMar 03, 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 have a significant amount of weight to lose? Start your journey by making a handful of changes, suggests one expert. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals five things she “wish people knew” about losing weight. “These 5 things will change everything,” she maintains.

You Can Do It Fast, Or Right

Number one? “You can do it fast, or you can do it right,” she says. “The fast way? Crash diets, over-exercising, obsessing over numbers—leading to burnout, frustration, and starting over again. The right way? Discipline, consistency, and a balanced lifestyle. It’s not flashy or instant, but it works—and it lasts.”

Small, Consistent Efforts Beat Extreme, Occasional Ones

“Small efforts, done daily, beat extreme efforts, done occasionally,” she continues. “Even 5-10 minutes a day will take you further than a single all-out workout once a week. Progress isn’t about going hard—it’s about showing up again and again.”

Counting Calories Isn’t a Secret Weapon

Number three? “Counting calories isn’t the secret weapon,” she says. “Your body is smarter than an app. Instead of obsessing over numbers, start listening to your hunger cues. Are you eating because you’re hungry—or because you’re bored, stressed, or emotional? Slow down. Eat with intention. Trust your body, and it will work with you, not against you.”

The Scale Doesn’t Define Your Progress

Don’t let the scale define your progress. “It’s one tool—but it doesn’t tell the whole story. Instead of fixating on a number, ask yourself: Do I feel stronger? More energized? Happier? How do my clothes fit? Real progress is about more than weight—it’s about who you’re becoming,” she says.

Start Small and Stack Your Wins

And, number five, “Start small. Stack your wins,” she recommends. “You don’t have to flip your whole life upside down. Start with one habit—drink more water, add a veggie to every meal, take a 10-minute walk. Nail it, then build from there. Small wins create momentum, and momentum creates results.”

She Also Swears By a Food Rule: There Are No Off Limit Foods

In another recent post, she shares her one food rule. “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

One Food Can’t Ruin Your Progress

“Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it,” she says.

You Stop Craving Foods When You Don’t Deprive Yourself

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she continues. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

Plan Treats Intentionally

She is also intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food and Focus on How They Make You Feels

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says. Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” 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

How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes

talia-fawaz-4
Talia Fawaz/YouTube
Leah Groth
By Leah GrothJun 06, 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 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.

I Focused on Changing My Diet

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

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

I Implemented Volume Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

Nutrition & Diet

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

Samantha_Costa6
Samantha Costa/YouTube
Leah Groth
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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 can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss.

Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

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

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

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

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

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

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

From 10,000 Steps to 500

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

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

She Lost 10 Pounds in a Week and Kept Going

Woman,,Balance,Weight,Scale,health,scalesShutterstock

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

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

Healthy,Eating,Food,Low,Carb,Keto,Ketogenic,Diet,Meal,Plan,salmon,avocado,egg, broccoliShutterstock

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

She Increased Intake of Proteins and Exercised

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

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

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

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

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

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

Nutrition & Diet

Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

Sadie_Chartrand_Slim_Sadie_Coaching5
Copyright Slim Sadie Coaching/YouTube
Leah Groth
By Leah GrothNov 12, 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.

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”

She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” 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.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Daily Habits a Dietitian Recommends to Lose 25 Pounds Fast

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
Christopher Roback
By Christopher RobackApr 21, 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.

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

6 Strength Exercises That Reverse Muscle Loss After 50

Josh York joshyorkgg
Copyright joshyorkgg/Instagram
Josh York
By Josh YorkApr 21, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
See Full Bio
Follow:
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

Why Your Muscles Need Extra Attention After 50

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

As people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.

In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

How Strength Training Benefits Your Aging Body

Portrait of senior woman lifting dumbbells, matureShutterstock

Strength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

1. Squats: The Foundation Builder

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

How to do it step-by-step:

  • Stand with your feet straight and shoulder-width apart.
  • Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
  • Bend your knees while keeping your back straight.
  • Lower to a 90-degree angle.
  • Slowly stand back up and repeat.

How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.

Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.

Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

2. Lunges: Balance and Strength Combined

Elderly men, training and stretching for morning workout in the park or forest. Senior, lunges exercise and motivation for wellness, fitness and healthcare strong legs cardio or running outdoorsShutterstock

How to do it step-by-step:

  • Begin with your feet together and shoulder-width apart.
  • Place your hands on your hips.
  • Take a step forward with one leg.
  • Bend your knees until at a 90-degree angle.
  • Raise your body back up.
  • Bring the front foot back to the start position.
  • Repeat with the opposite leg.

How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.

Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.

Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

3. Tricep Dips: Upper Body Strength Builder

Side view of a determined middle-aged man exercising tricep dips or triceps extension with a chair as workout routine for the arms at home during pandemic

Shutterstock

How to do it step-by-step:

  • Sit on the ground in front of a chair or bench.
  • Place your feet flat on the ground.
  • Put your palm on the chair or bench with your fingers facing forward.
  • Lift your hips off the ground.
  • Lower your body back down by bending your elbows.
  • Press down on your hands to straighten your arms back to the raised position.

How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.

Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.

Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

4. Push-Ups: Total Upper Body Strengthener

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyle​Push-UpsShutterstock

How to do it step-by-step:

  • Lie flat on your stomach.
  • Put your hands next to your chest.
  • Press up on your hands to lift off the ground.
  • Bend your elbows to lower back to the ground and repeat.

How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.

Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.

Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

5. Sit-Ups: Core Power Builder

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living sit ups room.5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstock

How to do it step-by-step:

  • Lie on your back.
  • Bend your knees so your feet are flat on the floor.
  • Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
  • Curl your body up towards your knees.
  • Slowly control your body back down to the ground.

How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.

Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.

Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

6. Plank: Full-Body Stability Master

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

How to do it step-by-step:

  • Lie flat on the floor with your stomach down.
  • Place your hands or elbows under your shoulders.
  • Push up off the ground to raise your body.
  • Hold the position for a pre-selected duration.

How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.

Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.

Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

Your Weekly Workout Plan for Optimal Results

Home Workout. Smiling Senior Woman Doing Squats While Training In Living Room, Sporty Elderly Lady Exercising On Fitness Mat, Older Female Making Weight Loss Exercises, Enjoying Active Lifestyle1. Squat Pulse with Calf RaiseShutterstock

Split the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.

An example of the breakdown would be:

Day 1 – Lower Body and Core

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Sit-Ups: 2-3 sets of 10-15
  • Planks: 3 sets of 8-12 30-second holds

Day 2 – Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 3 – Rest or Light Activity

Day 4 – Full Body

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 5 – Rest or Light Activity

  • Walking, yoga, stretching, mobility

Day 6 – Core and Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 7 - Rest

What Results to Expect From Your New Routine

Mature couple having a workout together in the park​1. Walking LungesShutterstock

Constancy is the key to any workout routine and generating the best results.

After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.

At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.

Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

One Final Tip for Getting Started

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

Start by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost Over 100 Pounds with These 12 Ready-to-Eat Trader Joe’s Foods

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
Copyright low.carb.love/Instagram
Leah Suzanne
By Leah SuzanneApr 21, 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.

Are you trying to lose weight by keeping carbs to a minimum? Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 10 ready-to-eat Trader Joe’s foods that are low carb and perfect for weight loss.

Chicken Salad

One item she loves is the chicken. “I am definitely a salad person, $4.99. This is one of my favorite chicken salads. The homemade chicken salad is so fire. I really, really love it,” she says, noting that it’s 10 ounces, and already made. “You can make a sandwich, you can put it on top of a salad, and it's a really, really good amount.”

Tuna Salad

She is also a fan of tuna salad. “If you like tuna, it's made with albacore, so it's more juicy, has a little bit of celery, green onions. These are just great, great options when you're on the run and you want to come grab it. I feel like for lunch, right, this is a lot better, a much better choice than going to McDonald's or somewhere and picking up something that's super carby, super full of just junk.”

Mozzarella and Tomato Salad

She moves on to a mozzarella and tomato salad with just four grams of carbs. “Just ready to go. Boom.”

Greek Salad

Next up, a Greek salad, “same scenario, it has chicken in it. Four grams of carbs, I love it. $5.99, you have a nice salad with chicken.”

Kettle Cooked Chicken Soup

Her next item is kettle cooked chicken soup at $4.99. “I've heard good things about this guy,” she says. “It's six carbs minus the fiber. So four carbs per cup,” she adds. “All you have to do is warm it up.”

Lobster Bisque

The lobster bisque is “going viral on TikTok,” she says, noting that it’s “a low-carb pasta” and makes a “little fancy dinner.”

Chicken Fajitas

Next up, chicken fajitas. “It's already seasoned chicken breast with peppers, onions, 15 ounces. Keeping it really low carb at three grams of carbs per serving.” She recommends serving it with rice and salad.

Hard Boiled Eggs or Egg Bites

Hard-boiled eggs, for $2.99, and egg bites are a great item to keep in your fridge. The egg bites “have spinach and kale and then the cheese and uncured bacon,” she says.

Greek Nonfat Yogurt

She also stocks up on Greek nonfat yogurt. “They have plain. I usually love the plain because I'd rather add my stevia and my sweetener and kind of control that. They are great because you can “grab one and eat it in the car” or make it into a parfait, add it to smoothies, or use it in salad dressing.

Cottage Cheese

“We all know that cottage cheese is definitely having its moment,” she says, holding up a huge container of organic cottage cheese.

Truffle Marcona Almonds

“Let me show you the one thing I pick up every single time I come here. If you have not tried these, right here, the truffle Marcona almonds. They are everything,” she claims. She eats them with “a little beef jerky” which makes a “great snack in the car.”

Raw Almonds

She also gets raw almonds. “one pound of roasted and unsalted for $5.99.” She says they are low carb, but high in calories, “so you just want to be careful with that.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.