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Nutrition & Diet

CEO Lost 90 Pounds at 52 Without Ozempic by Doing These 7 Things

Lose weight at any age by changing these habits

Leah Groth
By Leah GrothFeb 08, 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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Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram
Leah Groth
By Leah GrothFeb 08, 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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Nutrition & Diet

Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

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

4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” 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.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. 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.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Nutrition & Diet

CEO Lost 90 Lbs at 52 by Doing These 7 Things

Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram
Leah Groth
By Leah GrothFeb 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

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

4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” 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.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. 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.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Nutritionist Lost 55 Pounds on Ozempic

Merris Taylor | GLP-1 Weight Loss Dietitian
Copyright glp1.weightloss/Instagram
Leah Groth
By Leah GrothFeb 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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Do you think that Ozempic is a miracle drug? Losing weight on a GLP-1 is about more than just getting a jab. Merris Taylor is a GLP-1 Weight Loss Dietitian who lost 55 pounds, going from 206 to 151, on Ozempic. “GLP-1 medication is a fabulous tool for weight loss, but it isn’t enough by itself,” she writes. “You’ve got to pair your GLP-1 with habits that burn fat and build muscle to get the best results.” She then reveals the shifts she had to make to lose the maximum amount of weight on the drug.

Not Viewing Hunger as the Enemy

Rear View Of Young Woman Looking In Fridge At Kitchen, hungerShutterstock

The first major shift she had to make? “No longer seeing hunger as the enemy - it’s not,” she says. “It’s your friend keeping you alive. Side note, hunger means your metabolism is firing on all cylinders.”

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

Hopping “On and Off” the Wagon

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

The next shift? Giving up on being “on of off” the wagon. “Step off the wagon once and for all. This all or nothing mindset keeps you feeling like a failure and feeling stuck,” she says.

Making Peace with Food

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

Shift three? Making peace with food. “Not seeing food as good or bad, and not removing every joy from your life for the sake of weight loss. But also being able to make sacrifices & balance where these foods fit in your weight loss regime,” she writes.

Not Being Obsessed with Fast Results

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.Shutterstock

The next shift is getting over your obsession with fast results. “What is so much more important than seeing fast results? Consistency and longevity in your new habits. Ps. fast doesn’t necessarily mean sustainable,” she writes.

RELATED:20 Possible Ozempic Side Effects

Not Letting the Scale Have a Hold on Your

Female leg is stepping on white scales at homeShutterstock

The last shift? No longer letting the scale have a hold on you. “This is about so much more than the number on the scale. This journey is about being able to travel where you want without your size restricting you, playing with your kids at the park for hours, improving your health numbers so you can be around longer and with more quality of life. The scale is just a measure of progress, but there are so many other ways to view progress,” she writes. “Once you get past these mental hang-ups, your GLP-1 weight loss journey is going to feel a lot smoother and way less ‘heavy’.”

In Another Post, She Tells Her Story

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

In another Instagram post, she elaborates on her weight loss journey. “What’s harder than losing weight? Losing weight while feeling like you can’t trust yourself around food,” she writes. “For years I thought I just needed more willpower. More tracking. More restriction. Then I started GLP-1 and thought the medication would be my magic solution.”

These Were Game Changers

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

She goes onto reveal “what actually changed the game” was three things. The first? “Finding my sweet spot with dosing (spoiler: lower dose was better for me)” she said. “Learning to eat intentionally without obsessive tracking,” is number two. And third? “Building trust around food instead of feeling like I’m in a constant fight with it.”

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

The Transformation Didn’t Happen Overnight

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“This transformation didn’t happen overnight. It took a year to lose 55 pounds, but for the first time in my life, it felt sustainable,” she said. “No more: Living in MyFitnessPal, pushing to higher doses when weight loss slowed, wondering if I was ‘broken,’ fighting my body every step of the way.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Coach Lost 50 Lbs by Making These 15 Changes

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
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Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? It might be time to change some of your health habits. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new social media post, she reveals the changes she made to lose weight. “I’ve lost 50 lbs over the last 3 1/2 years and totally transformed myself to have a lean, strong + healthy mom bod,” she writes. “Here’s what changed.”

No More Quick Fixes

The first thing she did was stop relying on quick fixes. “I stopped wasting time + money + energy on quick fixes. The constant back & forth and always searching for the next best thing was exhausting me more than I even knew,” she writes.

She Changed Her Mindset

She also changed her mindset and turned her thinking around. “I stopped believing other people were ‘lucky’ or had it easier than I do,” she says.

She Stopped Making Excuses

Another major change she made? “I stopped making excuses,” she wrote.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Started Being Accountable

She also started being accountable. “I committed to an approach and a coach - and wow the accountability was everything I needed,” she said.

She Got Her Priorities in Order

She got her priorities in order. “I started focusing on what I wanted MOST vs what I wanted in the moment,” she said.

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

She Committed to Her Habits

She committed to her habits. “I focused hard on nailing my daily habits and routines. This ended up being critical to carry me through tough times,” she says.

She Didn’t Listen to Outside Noise

She also didn’t listen to outside chatter. “I drowned out the noise and stayed in my lane - NO MATTER WHAT,” she writes.

Boundary Setting

Boundary setting was instrumental in her success. “I learned how to set boundaries,” she writes about her eighth habit.

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

She Stopped Cheating

She also didn’t allow herself to feel entitled to cheat days. “I stopped treating every weekend and holiday and vacation and girls night out and date night and party like an excuse to go off the rails,” she writes.

She Stopped Treating Herself to Junk and Booze

She stopped using junk food and booze as a crutch. “I learned I don’t need junky food and a lot of alcohol to have an amazing time,” she says.

She Stopped Trying to Out Exercise a Bad Diet

“I stopped trying to use exercise as a way to outdo a bad diet. Instead exercise and nutrition work together,” she says about her eleventh change.

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

She Stopped Labeling Food as Good or Bad

She also changed the way she looks at food. “I stopped thinking of foods as good or bad and eliminated the concept of a ‘cheat meal,’” she says.

She Started Walking

She also started getting her steps in. “I started walking - a lot,” 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 Changed Her Relationship with Alcohol

She stopped drinking her calories and relying on booze. “I totally changed my relationship with alcohol,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

She Prioritized Self-Care

Finally, she started prioritizing self-care. “I realized that taking care of myself as a mom isn’t a luxury, it’s a necessity. I am 1000% a better mom and wife now that I feel good & strong & healthy in my own skin,” she writes.

She Took the Timeline Away

“And this is a big big one and it didn’t happen until I had already lost a chunk of weight and started to feel really good about myself ….I took the timeline away and started really loving the whole process. I stopped wanting to be smaller and I started wanting to be stronger,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Lost 20 Pounds by Doing These 5 Things

Dylan Hornof dylanjfit
Copyright dylanjfit/Instagram
Leah Groth
By Leah GrothJan 21, 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 just getting started on your weight loss journey and are overwhelmed by all the advice you are getting? According to one expert, there is a simple, foolproof approach. Dylan Hornof is a personal trainer and fitness coach who transformed her body and helps others do the same. In a new social media post, she reveals that a handful of habits were instrumental in her weight loss. “5 things I’ve done to lose 20lbs and keep it off for years,” she writes in the post.

Drinking Less Alcohol

You might consider putting down the bottle if you are drinking your calories. Dylan reveals that drinking less helped her lose more weight. “I worked through my relationship with alcohol - I had to break the habit of drinking multiple days on the weekend,” she said. There is another non-weight-related benefit. “This helped me lose lbs and lower a lot of inflammation in my body and face)” she says.

Walking More

Dylan also recommends walking. “A walk a day (move your body more) it’s that simple. We are not meant to sit all day. Outside, on a treadmill - get your steps in!” she says. How much should you walk for weight loss, according to science? A 2018 study published in 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.

Eating Consistently

It can be tempting to starve yourself to lose weight. However, Dylan points out that you need to fuel your body. “Ate MORE food consistently. Hear me out - when you’re eating 1,200 calories and falling off all the time you’re not going see results. Up your calories and find consistency with your food,” she says.

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

Strength Training with Purpose

Dylan points out that you should focus on quality over quantity in your strength training workout. “I train with purpose. My weight lifting is intentional - I push myself and challenge myself with the weights I use,” she says.

Focusing on Whole Foods

And finally, she cleaned up her diet. “I stopped hitting my macros with whatever food I could fit in. I choose to eat 90% whole foods everyday (I do believe in balance and I am a huge foodie - you CAN fit ‘fun’ foods in) but focusing on more clean foods helped me feel less ‘puffy’.” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Coach Lost 12 Pounds With 10 Simple Changes

Jamie Sherman Jglass
Copyright Jglass/Instagram
Leah Groth
By Leah GrothFeb 20, 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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Do you want to lose weight before summer? Start making small changes now, and you can. Jamie Sherman is a weight loss and nutrition coach who lost weight herself, transforming her body and life. In a few new posts, she reveals exactly how she did it. “You could look and feel like a completely different person in 3 months. Start today. Don't wait until it's summer and you realize you still feel uncomfortable in your body. Here's some of the things I’ve done to lose 12lbs and transform my body and life in a few months.”

Eat More Protein

The first change she suggests making is amping up your protein intake. “You should be eating at least .8g for your body weight in protein. This will help you stay full and satisfied throughout the day,” she writes.

Lift Weights

Her next suggestion is weightlifting. “I promise you won't get bulky from lifting. Strength Training has SO many benefits and one of them is help you lose fat and build muscle to create a lean, strong look. It also helps boost your metabolism,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk More

Also, you should walk more. “Increase your average daily steps by 2k,” advises Sherman. “If you're current average is 5,000steps/day, try to add a little more every day. Go take that walk after dinner, park your car further at the store, or just get up and walk around at the office. That adds up to 14,000 more steps/week which can make a huge different for fat loss.”

Sleep

Make sure to sleep to allow your body the time it needs to regenerate and recharge. “Aim to get at least 7 hours if you can!” writes Sherman.

Track Your Food

“Track your food,” she continues. “Not forever but so you can know what you're consuming if you're trying to lose fat.”

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

Eat More Nutrients

In another post she added some more habits that helped her lose weight. “I’m now eating A LOT more. I was lacking nutrients and under-eating before. I’m a busy mom of 2 and I found myself skipping meals and just grabbing food when I was starving,” she writes.

Don’t Skip Breakfast

Don’t skip your morning meal. “I eat breakfast every single day. I used to fast until noon sometimes because I didn’t really think about food in the morning. Now I make sure to eat a big breakfast which gives me energy throughout the day and helps kickstart my metabolism,” she says.

Balance Macros

Balancing macros is key. “I went from trying to avoid carbs to now having the right amount of carbs, fat, and protein throughout the day. I eat a lot of carbs now and I’ve never felt better,” she writes.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Structure Your Workouts

You should also structure your workouts instead of winging it. “I shifted from taking a lot of random cardio classes to structured strength training,” shes ays.

Shift Your Mindset

And, her two last recommendations? “I shifted my identity and mindset through the process,” she says. “I went from thinking I knew what my body needed to lose weight (eating healthy and consistent work outs) to actually learning exactly what I needed for fat loss to achieve my specific goals.” 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 28 Pounds in 4 Months: 4 Mistakes

Luisana Carrero luisana nutritioncoach
Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to lose weight but aren’t sure which habits are hurting or helping you? One expert has some suggestions. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In a new social media post, she opens up about her journey. “4 mistakes I had to stop making before I could finally lose 28 pounds in 4 months,” she writes. “I used to think something was wrong with me, blaming my hormones and lack of willpower…Until I realized I was making these mistakes.”

Mistake: Eating Clean But Not Paying Attention to Calories

Her first mistake? “Eating clean without paying attention to the amount of calories I was consuming,” she says. “I thought eating clean meant I’d automatically lose weight 😅, but I didn’t realize that even healthy foods can lead to weight gain if you’re eating too much.”

Fix: She Used a Macro Calculator

How did she correct this mistake? “Instead, I started measuring my portions to ensure I was actually in a calorie deficit,” she writes. She recommends using a macro calculator.

Mistake: Rewarding Herself with Cheat Meals

Another mistake she made? Rewarding herselff with “cheat meals,” she says. “I’d be ‘good’ all week, then go overboard on cheat meals, turning one meal into an entire weekend of indulgence.

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

Fix: Eating Mostly Healthy But Including Food She Loves

What does she do instead? “I incorporated a healthy balance of the foods I love into my daily diet (10-20% of my total calories). This made dieting less stressful and helped me stay consistent long enough,” she reveals.

Mistake: Neglecting Daily Movement

Another mistake she made? “Neglecting daily movement,” she writes. “I used to sit all day and assumed my 1-hour workouts were enough, but they weren’t.”

Fix: Daily Walks

Her fix was adding steps to her day. “Walking became a non-negotiable for me. I committed to hitting 10,000 steps every day, I do this by going on walks or using my walking pad,” she says.

Mistake: Surrounding Herself with People Who Didn’t Support Her Goals

Her final mistake? “Surrounding myself with people who didn’t support my goals,” she writes. “‘Friends’ would make fun of my choices, and I let it get to me.”

Fix: Setting Boundaries

How did she fix this? “I started setting boundaries and distanced myself from negativity. Prioritizing my own health and happiness became my focus,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

These Small Changes Made a Big Difference

The bottom line? “These small but impactful changes completely transformed my life and I’m sure they’ll help you too,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Foods Coach Eats and 7 She Avoids to Lose 49 Lbs

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

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

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

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

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

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Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

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In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

High Fructose Corn Syrup

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High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

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Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Nutrition Mistakes Sabotaging Weight Loss

Randy Kotey flattummycoach
Copyright flattummycoach/Instagram
Leah Groth
By Leah GrothMar 13, 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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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 and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says.

Skipping Meals

You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.

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

Relying on Low-Fat or Diet Foods

You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says.

Not Eating Enough Protein

One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. 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.

Overeating Healthy Fats

Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Drinking High-Calorie Beverages

Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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