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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.

She Completely Transformed Her Body in 1 Year by Doing These 6 Things

One health coach opens up about her journey.

Leah Groth
By Leah GrothDec 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Copyright brookeruns26.2/Instagram
Leah Groth
By Leah GrothDec 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Are you looking to make some major body composition changes in 2025? It might be as simple as six habit changes. Brooke, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a recent social media post she reveals a dramatic before and after photo, sharing how her body composition transformed dramatically in just one year. “How I changed my body in 1 year,” she writes in the caption.

She Switched From HIIT to Strength Training

The first thing she did was change her approach to exercise. “I swapped from HIIT to strength training 4-5x a week. 30-minute sessions of strength training each muscle 1x a week!” she writes in her post.

She Started Walking More

Next, she added, “More walking!” she writes. “Started aiming for 30 mins of walking 5-7x a week. Started walking 10 mins after dinner to aid in digestion.”

RELATED:Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs

She Prioritized Sleep

After that, she “dialed in” her sleep routine. “Consistently starting going to sleep around 8:30 pm & waking up at 4:45 am to work out,” she says.

She Reduced Stress

She also got her zen on. “Reduced my stress!” she exclaims. “Started to journal, meditate, take more time for ME.”

She Ate More Protein

The fifth habit she incorporated has to do with diet. “Increased my protein! I aim for 155g, which is about 1.5 times my BW. This helped me stay full during the day and build lean muscle mass,” she says.

She Started Taking Creatine

And lastly, she added a muscle-building supplement. “Started taking creatine consistently every day for 365 days,” she writes.

RELATED:Squat Mistakes You're Making Without Realizing, Says Coach

On the Weekends, She Is Consistent

In another post, she reveals four consistent things she does every weekend so she doesn’t have to start over on Monday. “Keep a Consistent routine! For me, this means getting up early. Drinking my greens plus creatine, getting outside for morning steps, eating a high protein breakfast,” she writes.

She Maintains a Healthy Diet

She also doesn’t use the weekends as an excuse to cheat on her diet. “Eat similar on weekends as I do during this week. I, of course, have more flexibility during the weekend and change meals up, but for the most part, I aim to get my 30g of protein in at each meal as well as stick to high-quality protein, veggies, fruit, and lean meats. I try to have only 1-2 drinks a weekend if that's the case. I will eat higher protein during the day. I know I am going out for dinner to avoid overeating on carbs and fat for that day,” she adds.

She Plans for the Week Ahead

Third, she plans for the week ahead. “Every Sunday, I write my to-do list for the week, what workout I’ll be doing, what day, and when I am going to walk so I know my schedule and can plan accordingly. When you pencil in time for yourself, it is more likely to get done!” she writes.

RELATED:Woman Loses 15 Pounds in 3 Months After Spotting 7 Hidden Hormonal Signs

She Moves

Finally, she exercises. “Move during the weekend! On the weekend, I usually keep an “active rest weekend,” which still looks like a 45-minute walk on Saturday and Sunday. However, it might be more “sprinkled” in and not as formal- I might walk around town getting coffee, etc. I usually rest my muscles on the weekend from lifting,” she writes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

She Completely Transformed Her Body in 1 Year by Doing These 6 Things

brooke_brookeruns262_2
Copyright brookeruns26.2/Instagram
Leah Groth
By Leah GrothDec 25, 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.

Are you looking to make some major body composition changes in 2025? It might be as simple as six habit changes. Brooke, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a recent social media post she reveals a dramatic before and after photo, sharing how her body composition transformed dramatically in just one year. “How I changed my body in 1 year,” she writes in the caption.

She Switched From HIIT to Strength Training

The first thing she did was change her approach to exercise. “I swapped from HIIT to strength training 4-5x a week. 30-minute sessions of strength training each muscle 1x a week!” she writes in her post.

She Started Walking More

Next, she added, “More walking!” she writes. “Started aiming for 30 mins of walking 5-7x a week. Started walking 10 mins after dinner to aid in digestion.”

RELATED:Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs

She Prioritized Sleep

After that, she “dialed in” her sleep routine. “Consistently starting going to sleep around 8:30 pm & waking up at 4:45 am to work out,” she says.

She Reduced Stress

She also got her zen on. “Reduced my stress!” she exclaims. “Started to journal, meditate, take more time for ME.”

She Ate More Protein

The fifth habit she incorporated has to do with diet. “Increased my protein! I aim for 155g, which is about 1.5 times my BW. This helped me stay full during the day and build lean muscle mass,” she says.

She Started Taking Creatine

And lastly, she added a muscle-building supplement. “Started taking creatine consistently every day for 365 days,” she writes.

RELATED:Squat Mistakes You're Making Without Realizing, Says Coach

On the Weekends, She Is Consistent

In another post, she reveals four consistent things she does every weekend so she doesn’t have to start over on Monday. “Keep a Consistent routine! For me, this means getting up early. Drinking my greens plus creatine, getting outside for morning steps, eating a high protein breakfast,” she writes.

She Maintains a Healthy Diet

She also doesn’t use the weekends as an excuse to cheat on her diet. “Eat similar on weekends as I do during this week. I, of course, have more flexibility during the weekend and change meals up, but for the most part, I aim to get my 30g of protein in at each meal as well as stick to high-quality protein, veggies, fruit, and lean meats. I try to have only 1-2 drinks a weekend if that's the case. I will eat higher protein during the day. I know I am going out for dinner to avoid overeating on carbs and fat for that day,” she adds.

She Plans for the Week Ahead

Third, she plans for the week ahead. “Every Sunday, I write my to-do list for the week, what workout I’ll be doing, what day, and when I am going to walk so I know my schedule and can plan accordingly. When you pencil in time for yourself, it is more likely to get done!” she writes.

RELATED:Woman Loses 15 Pounds in 3 Months After Spotting 7 Hidden Hormonal Signs

She Moves

Finally, she exercises. “Move during the weekend! On the weekend, I usually keep an “active rest weekend,” which still looks like a 45-minute walk on Saturday and Sunday. However, it might be more “sprinkled” in and not as formal- I might walk around town getting coffee, etc. I usually rest my muscles on the weekend from lifting,” she writes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost Over 75 Lbs with These 6 Easy Habits

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

Stop Cutting Out Food

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

Don’t Do or Eat Anything You Hate

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

Stop Trying to Speed It Up

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

Stop Looking for Quick Fixes

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

Stop Taking Short Cuts

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

Stop Looking for Excuses

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

She Also Offers Running Tips

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

Start Slow

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

Focus on Time, Not Distance

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

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

Use the Treadmill

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

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

Use Training Plans

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

Sign Up for a 5K

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

Let Go of Pace

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

Nutrition & Diet

She Got Lean in 3 Months With 9 Simple Daily Changes

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Leah Groth
By Leah GrothNov 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to transform your body and your overall approach to health? Tay, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a new Instagram post, she reveals that making a few swaps and incorporating some simple habits into her routine was responsible for her incredible before-and-after transformation. “I changed my habits and my body… & you can too. All you need to do is learn some simple info that then changes your life,” she writes in the post.

She Corrected Her Mistakes

“There was a time I was doing things & just felt tired, inflamed, low energy & run down,” she says, going on to reveal the mistakes she was making, which included “running too much,” “not strength training,” “eating out a lot,” “not paying attention well to nutrition,” and “staying up later.”

She Maintained a Calorie Deficit for 12 Weeks

She explains that she “then made some SIMPLE swaps” that were totally game-changing. The first one had to do with her diet. “Calorie deficit for 12 weeks,” she writes. “Then reversed to maintenance when fat was lowered.” She also adds that she understands that you can’t be in a deficit all the time.

RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe

She Amped Up Her Protein Intake

The second thing she did was amp up her protein intake. “I enjoyed high protein meals and ate four meals a day,” she says. She specified she “hit my protein goal” daily. 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 Walked 10K Steps Per Day

She also prioritized getting her steps in. “I walked 10k steps a day,” she writes. She also “walked in the AM” to ensure she didn’t bow out. 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 Focused On Macros

“I focused on macros & whole ingredients,” she continued. “I still indulged in some of my favorite foods from time to time without tracking.” She strongly recommends learning how to calculate yours. “I had NO idea how learning about macros would better my life. Prior, I had no idea about proteins, carbs & fats and why all are important & how they help fuel me and give me energy,” she says.

Consistency is key, she stresses. “I stayed consistent & patient,” she writes. “I kept going. I stayed the course & kept going when I wasn’t motivated.”

RELATED:She Lost 60 Pounds After Finding These 3 Plant-Based Foods She Eats Every Day

She Lifted Weights

She also lifted weights. She “committed to 40 min strength workouts,” she writes. 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 Got Enough Sleep

Rest is also key, she says. She “slept well” during her fat loss period. 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.

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

She Made Progress

“I didn’t know that when I dialed this in, my body would actually RESPOND & I could make PROGRESS,” she writes. You have to stay consistent. You have to keep showing up & realize that improving your body takes time. You also have to realize that you are amazing and loved in every state of being. I was just tired of being tired & wanted to feel my best.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 25 Pounds by Doing These 3 Things

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ashleycarlson.co/TikTok
Leah Groth
By Leah GrothJun 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Ashley Carlson (@ashleycarlson.co) is a weight loss and fitness influencer who regularly shares videos about everything she did to get into the best shape of her life. In a viral video she shares a few things that were instrumental in her weight loss. “Three things that I did to lose 25 pounds,” Ashley says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her strategy.

She Transitioned Her Fitness Approach

@ashleycarlson.co

Weight comes off when we give our body what it needs

In the video she explains that exercise doesn’t always equate to weight loss. “At my heaviest, I was doing group fitness classes five to six times a week, busting my ass for an hour, doing these high intensity workouts,” she says. “So I cut back on those.” Collingwood agrees that “changing up an exercise routine is often a good idea if what you are doing isn’t working anymore.”

She Started Walking Daily

Ashley-Carlson_ashleycarlson2ashleycarlson.co/TikTok

“I started walking every single day. Instead, I aim for about 10,000 steps a day. I don't track my steps anymore, so sometimes I hit that, sometimes I don't. But 10,000 to 12,000 steps a day was usually my goal,” she continues. “Sometimes HIIT workouts are too high intensity and can lead to injuries, especially if doing the classes almost every day,” says Collingwood. “Zone 2 cardio, which is a nice fast paced walk for many people, can put you into the fat burning zone and be quite beneficial for weight loss and is much easier on your body.”

Related: I Lost 100 Pounds at Home Before Even Getting Into a Gym. Here’s How to Start.

She Also Started Strength Training

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

She also “started implementing things like body strength training, but just not pushing my body super, super hard and listening to my body more,” Ashley continues. Strength training is key because it helps you maintain and/or build muscle, explains Collingwood. “Most weight loss isn’t just all body fat—we will also lose some muscle, too. If you do regular strength training you can minimize muscle loss. In addition, muscle burns calories on your body and increases your metabolism, helping you to overall increase total calorie burn.”

She Amped Up Protein Intake

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The second thing she did was “include more protein in my diet, specifically animal-based protein, because it is more bioavailable,” she says. “Protein, specifically animal-based protein, is very high in quality and provides a good deal of essential amino acids,” says Collingwood. “Protein has a higher thermic effect of food than carbs and fat, which means you actually burn more calories digesting it than carbs and fat. Protein is also very satiating, so it can keep you from getting hungry earlier.”

Related: I Lost 100 Pounds in 1 Year. Here’s How I Did It

She Added Minerals to Her Water

Women holding drinking bottle and opening the cap of a water bottle to drink water.Shutterstock

“And the third thing I did is I started adding minerals to my filtered water,” Ashley says. “Minerals create the enzymes in our body that then tell our hormones what to do. So you might not have a hormonal imbalance. You might actually have a mineral deficiency.” Taking a vitamin/mineral supplement daily is a good idea to make sure you aren’t having any deficiencies, agrees Collingwood. “You don’t need to necessarily add them to your water, but eating a balanced diet and taking just a simple multi vitamin with minerals per day is typically sufficient.”

💪🔥Body Booster: Lower impact exercise can be just as effective for weight loss as higher impact, and much easier on your body.

Fitness & Workouts

61-Year-Old Woman Lost 40 Pounds By Making These 2 Simple Changes

Ilene_Block_silverandstrong1
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothJan 04, 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 in your post-menopausal stage and struggling to lose weight? 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. In fact, she herself lost 40 pounds at the age of 61 (and 55 pounds altogether) by making a few simple changes to her routine. “I totally changed my body composition at 61 by changing these 2 simple things,” she writes across a recent viral Instagram video. “Can it be that simple? Yes it can!” she added in the caption.

She Changed Her Approach to Diet

Many people think not eating or eating much less is the key to achieving a dream body. But the opposite can be true. “Eat as much as possible to fuel your body (not as little as possible to be skinny),” says Ilene in her post.

She Changed Her Approach to Exercise

Another game changing thing she did? She changed her approach to exercise. “Lift heavy weights 4 to 5x a week (Heavy for YOU),” she says in the post.

She Used to Yo Yo Diet

“I spent 40 years yo-yo dieting - eating as little as possible - and focusing on doing more cardio that weight training (and never heavy enough),” she continues in the post. Here’s what I changed and what you can start doing TODAY to make a difference in how you look and, more importantly, how you feel.”

She Follows These 3 Eating Rules

She went on to change the way she ate and followed these rules. First, she eats “at least 100g of protein spread evenly throughout the day,” she says. “Eat your biggest carb rich meals right before and after your weight training,” is her second rule. And her third? “Track your macros - if you are not eating at least 1800 calories a day, you likely need to do a reverse diet to rev your metabolism before attempting to lose fat,” she says.

She Weight Trains and Does Some Cardio

She also changed her exercise focus. “Weight train 4 to 5 days a week - lifting heavy weights (heavy for YOU). Most women don’t like heavy enough so they don’t get the benefits of muscle hypertrophy, which is what makes your muscles grow,” she says. “Cardio is important for heart health and can be a good tool to aid in fat loss when you are in a calorie deficit, but it should never replace weight training.”

Muscles Burn More Calories Than Fat

She also points out that muscles burn more calories than fat. “The more muscle you have, the more you can eat and maintain the same weight or lose body fat,” she says. “Weight training also helps keep your bones strong, which is especially important to us post menopausal gals. Strong bones and muscles allow us to maintain our overall strength and fitness and independence as we age.”

Here Are Some More Tips

“Changing how you eat and move can seem overwhelming, but if your goal is healthy aging, both are necessities. Start slow and remember these mantras,” she says.

  • Consistency, not perfection
  • Discipline, not motivation
  • Comparison is the thief of joy

“You are not too old; it is not too late to get in the best shape of your life starting today,” she concludes. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

Coach Lost 80 Pounds by Following 1 Food Rule

Jess Dukes mrsdukesfitspo
Copyright mrsdukesfitspo/Instagram
Leah Groth
By Leah GrothFeb 26, 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.

Are you struggling to lose weight? According to an expert, you should enforce a straightforward food rule. 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 a rule she set for herself that was a significant game-changer on her weight loss journey. “I lost 80 pounds, here is the only food rule I followed,” she writes.

Her Food Rule Is: There Are No Off Limit Foods

The answer? “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?”

No One Food Can 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.

When You Allow Yourself to Eat What You Want, You Will Stop Craving It

“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 says.

No Off-Limit Foods

She explains how she approaches food now, starting with no off-limit foods. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Plan Treats Intentionally

Next, she is 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

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.

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

Focus on How Foods Make You Feel

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

9 Natural Ways to Melt Fat Without Ozempic

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 26, 2025
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.

Do you find yourself constantly battling hunger pangs while trying to lose weight? You're not alone. While Ozempic may be the latest trending weight loss medication, it comes with a hefty price tag and potential side effects. Health expert JJ Virgin, a triple-board certified nutrition specialist and four-time best-selling author, offers powerful natural alternatives that can help control cravings and shed weight more effortlessly. "Mother nature has given us powerful alternatives that can help control cravings and shed weight more effortlessly," says JJ. From protein-rich foods to simple lifestyle changes, these natural appetite suppressants could be the key to achieving your weight loss goals without prescription medications. We've organized these nine powerful options as a countdown, starting with nine and building up to JJ's top recommendation so you can discover which ones might work best for you.

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

9. Berberine: The Metabolic Master Switch

While often compared to GLP-1 medications, berberine works differently. "Berberine doesn't directly impact GLP-1," JJ clarifies. "Instead, it improves glucose metabolism and insulin sensitivity by activating AMP-activated protein kinase, or AMPK—the metabolic master switch."

For those looking to improve insulin sensitivity and blood sugar control, JJ recommends taking one to two berberine capsules before meals. This natural compound can help manage hunger by addressing one of its root causes: blood sugar dysregulation.

8. Apple Cider Vinegar: The Ancient Appetite Suppressor

Apple cider vinegar has stood the test of time as a weight management aid. "I currently work with someone who needs to lose 200 pounds, and I have them taking two tablespoons of apple cider vinegar every day," JJ shares. A randomized clinical trial published in the Journal of Functional Foods in 2018 showed that 15-30ml of apple cider vinegar daily, combined with caloric restriction, effectively reduced body weight, BMI, and appetite.

JJ recommends taking one to two tablespoons daily, especially before your largest meal or before consuming carbohydrate-rich foods. "It helps lower the blood sugar response to meals and may improve insulin sensitivity," she explains.

7. Exercise: The Anti-Hunger Activity

Exercise does more than burn calories—it directly impacts appetite hormones. "Exercise enhances the secretion of GLP-1 and helps regulate leptin and ghrelin, leading to reduced feelings of hunger," says JJ. It also provides an endorphin release that can help manage stress-related eating.

JJ references a 2022 paper in Nature that identified an "anti-hunger molecule" produced during intense exercise. "This combination of lactate and phenylalanine is responsible for about 25% of the anti-obesity effects of exercise," she explains. JJ recommends high-intensity interval training like the Norwegian 4x4 method, along with 8,000-12,000 steps daily and post-meal movement to manage blood sugar.

RELATED:20 Possible Ozempic Side Effects

6. Calacurb: The Short-Acting GLP-1 Alternative

"The New Zealand government spent ten years and $30 million developing Calacurb, which acts like GLP-1 but is short-acting," says JJ. This bitter hops extract can significantly reduce hunger for a couple of hours, making it perfect for managing cravings between meals.

A 2019 randomized control trial published in Nutrients found that taking bitter hops extract during a 24-hour water-only fast significantly reduced hunger. "It stimulates GLP-1 secretion, helps with feelings of fullness, and improves blood sugar control," JJ explains. She takes two Calacurb capsules before each meal for optimal results.

5. Akkermansia: The GLP-1 Promoting Probiotic

"Akkermansia muciniphila is a probiotic strain that can promote the secretion of GLP-1," JJ explains. This is significant because many people with insulin resistance, fatty liver, or poor metabolic health have impaired GLP-1 secretion. By supporting natural GLP-1 production, Akkermansia helps regulate appetite and metabolic function.

Beyond appetite control, JJ notes that "Akkermansia improves gut barrier function, helping with leaky gut, lowering inflammation, and enhancing metabolic function while reducing fat storage." A 2019 randomized double-blind placebo-controlled study published in Nature Medicine showed improvements in insulin sensitivity and body weight with Akkermansia supplementation.

4. Allulose: The Rare Sugar with Appetite-Suppressing Powers

Allulose is a low-calorie sweetener that doesn't raise blood sugar. "It actually has the opposite effect," JJ reveals. "Taking 10-15 grams of allulose before eating can lower the blood sugar response to your meal." A 2022 study in the Nutrients Journal found that allulose suppresses hunger-associated feeding and inhibits hunger-promoting neurons.

JJ incorporates allulose into her daily routine through flavored syrups in morning coffee or smoothies. "I also enjoy Swelthy Snacks, which combine fiber, allulose, and dark chocolate—a perfect treat that helps control appetite," she shares.

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

3. Water: Simple Yet Effective

"One of the easiest appetite suppressants is right at your fingertips: water," JJ states. Drinking water before meals helps you eat less and feel more full. Contrary to previous beliefs, JJ now recommends drinking water during meals as well. "Research shows water actually helps break down food, allows for better nutrient absorption, and slows digestion," she explains.

JJ suggests that many hunger signals are actually thirst in disguise. "We have an overactive hunger mechanism and an underactive thirst mechanism," she says. Try drinking a glass or two of water when you feel hungry, and you might find your cravings disappear.

2. Fiber: The Perfect Partner for Protein

Fiber works synergistically with protein to control appetite. According to JJ, "A 2022 review article published in Critical Reviews in Food Science and Nutrition showed how dietary fiber helps control appetite through multiple mechanisms." Fiber increases satiety, slows digestion, and helps maintain balanced blood sugar levels.

JJ recommends aiming for at least 30 grams of fiber daily, far more than the 5-14 grams the average American consumes. "I love berries for fiber—I try to eat two cups every day. Legumes and avocados are also excellent sources," she shares. If you're currently low on fiber, increase your intake gradually to avoid digestive discomfort.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

1. Protein: Nature's Ultimate Appetite Controller

Protein stands as the foundation of natural appetite control. "When people consume at least 35 grams of protein, they feel less hungry and fuller for longer periods," JJ explains. A 2020 systematic review in Physiology & Behavior found that protein consumption reduces hunger, lowers ghrelin (the hunger hormone), and increases appetite-suppressing hormones like CCK and GLP-1.

Beyond satiety, protein offers metabolic benefits. "About 20-30% of protein calories are utilized during metabolism and muscle synthesis, compared to negligible amounts for fat and only 5-10% for carbohydrates," says JJ. This thermic effect means your body works harder to process protein, burning more calories in the process.

Implementing Your Natural Appetite Control Strategy

When adopting these natural appetite suppressants, JJ recommends a methodical approach. "Add one strategy at a time so you can connect the dots between what you're doing and how you're feeling," she advises. This allows you to identify which methods work best for your unique body and lifestyle.

Remember that weight loss isn't just about controlling appetite. "You don't lose weight to get healthy—you get healthy to lose weight," JJ emphasizes. By combining these natural appetite suppressants with proper nutrition and regular exercise, you can achieve sustainable weight loss without expensive medications or unwanted side effects. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals Top Tips to Lose Weight Over 50

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothFeb 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you over 50 and struggling to lose weight? You might need to face some “hard truths” and make some changes to your routine, according to an expert. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she reveals the truth about losing weight after menopause. “At 59 here are my top tips to losing weight after 50,” she says, admitting they are “probably not what you think.”

There Are No Quick Fixes

“There are no quick fixes,” she writes. “The truth is I don’t have a magic wand and neither does any other fitness trainer. The results are up to you. So many people quit way too soon due to unrealistic expectations. It’s not your fault. The fitness industry is full of lies and half truths in order to get you to pull out your wallet. Real change takes time sometimes months and even years, depending on where you’re starting from. Get a program from a qualified source, be patient and stick with it.”

It’s Going to Be Hard

“It’s going to be hard,” she continues. “Big changes in life are hard won. Nothing worth doing is easy and losing weight is no different especially over 50. If you’re doing it right, it’s going to be hard, especially in the beginning while your body gets used to the feeling of getting out of your comfort zone. If you’re following a program that incorporates progressive overload, it’s probably never going to be easy, but I assure you if you stick with it, you will learn to love that feeling of being challenged.”

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You Will Have to Make Lifestyle Changes

“It’s probably going to require a few lifestyle changes and you may not like them all,” she says. “I’ve had many clients say to me. I’m going to do the fitness part, but I don’t wanna change my lifestyle. I like having a drink in the evening and I don’t want to track my food. That’s great, but that’s not gonna get you results. If you really want big changes, you have to make big changes and that’s probably gonna mean changing some of your habits that are out of alignment with your goals and replace those with new healthy habits.”

Consistency Over Perfection

“Consistency is more important than perfection,” is her final tip. “You don’t have to be perfect, (god knows, I am not) but you do have to be consistent. Slow and steady wins the race. You can’t show up one day and then skip a bunch of days because you’re not feeling it. You need to show up every day in some form or another. If you do that, I promise you those results will come in time.”

She Also Started Strength Training

In another recent post, she revealed how she lost 15 pounds and got into the best shape later in life going “full ninja on belly fat.” The first thing that worked to blast belly fat was, unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

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

She Also Started Moving “A Lot More”

She also started moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

“Start a food journal and preferably track your food through tracking app,” she continued about habit number four. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

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

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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