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Nutrition & Diet

Coach Lost 12 Pounds in 3 Months by Making These 10 Simple Changes

Lose weight by summer with these expert-backed tips

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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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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Nutrition & Diet

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.

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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.
See Full Bio
Follow:

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.

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Coach Lost 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 20, 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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Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Instagram.com/@conquering_cortisol_control

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Instagram.com/@conquering_cortisol_control

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Instagram.com/@conquering_cortisol_control

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

Instagram.com/@conquering_cortisol_control

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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Lose 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 22, 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:

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

She Lost 18 Lbs by Making These 4 Changes

Erica Jennings foreverwellnesslife
Copyright foreverwellnesslife/Instagram
Leah Groth
By Leah GrothFeb 27, 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 holding on to hormonal weight? There are a few things you can do to drop it fast, according to one expert and weight loss warrior. Erica Jennings is a hormone health and fat loss coach who lost a total of 20 pounds, 18 in just four months. In a new post, she reveals “the four things” to do that will help you “naturally lose the hormonal weight in your 40s.”

She Lost 20 Pounds Without Weight Loss Drugs

“Nobody told me this in my 40s when the hormonal weight wouldn’t budge before I finally lost 20 pounds so I’m telling you now. You don’t need Ozempic or other weight loss drugs. Here are 4 things I did to naturally lose my belly fat, without any shots,” she says.

The 100-50 Method

The first thing she recommends is abiding by the 100-50 method of eating. “100g of protein and 50g of healthy fats everyday!” she says.

Eating Gut-Balancing Food

The following nutrition tip she offers has to do with promoting gut health by “eating pre/probiotic foods to mimic Ozempic,” she says. “Fermented foods produce short chain fatty acids during fermentation which activate your gut to release GLP-1 naturally.”

Incorporate Insulin-Friendly and High-Fiber Foods

“Incorporating insulin friendly foods and high fiber foods to help with glucoses levels,” is tip number three. “Remember your insulin hormone is your fat storing hormone!”

Exercise Snacks

Her last tip involves exercise. She recommends three walks a day, 10 minutes each. “Proven to lower blood sugar and get your insulin hormone in fat burning mode!” she says.

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

She Elaborates on the Insulin Hormone in Another Post

In another post, she elaborated on how learning how to control her insulin hormone, the fat-storing hormone, was the biggest game-changer in terms of her weight loss. “This isn’t for those who are just diabetic or prediabetic this really affects everyone!!!! At 40 our estrogen decreases and our insulin hormone goes 😵💫😵💫😵💫,” she says. “While losing 20lbs in 4 months at age 39 from hormonal weight gain, I became more and more focused on my blood sugar levels - aka my Insulin Hormone,” she continues.

Here Is Why

She goes on to explain the why. “When I focused on not spiking my glucose levels, my exhaustion & my sugar cravings both improved,” she claims. “Simple changes really helped me avoid massive glucose spikes (and crashes). You don’t want extra glucose in your body!!”

Here Is What She Does to Avoid a “Massive” Spike

She listed the habits that helped her avoid a “massive” spike. The first? “Eating balanced blood sugar meals,” followed by “Walking or moving my body around the 30 minute mark after finishing a meal,” she reveals. “Eating vegetables FIRST before moving on to other foods in the meal,” was also helpful, followed by “Drinking a glass of water with 2 tablespoons of apple cider vinegar before larger meals,” she says. “When I keep my energy levels high & sugar cravings low, the whole day gets easier.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothFeb 14, 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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Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. 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 some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Easy Meal Hacks That Help You Eat 100g of Protein a Day and Burn Fat

Siddharth Tiwari hypertroph
Copyright hypertroph/Instagram
Christopher Roback
By Christopher RobackApr 19, 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.

Finding time to meet your daily protein needs can feel impossible with a busy schedule. As Siddharth, a certified fitness coach, explains, "People who fail to plan are planning to fail. Whether it's your business, your health, or your diet, solid planning is necessary." Consuming 100g of protein daily can transform your fitness results, helping you build muscle and burn fat more effectively. The best part? It doesn't require complex meal plans. These three easy hacks will help you revolutionize your nutrition approach and maximize your gym results.

Why Your Body Needs 100g of Protein

Most people severely underestimate their protein requirements. Siddharth points out that "the majority of people don't even fulfill their daily minimum protein requirement, which is 1 gram per kg." While this minimum prevents deficiency, it doesn't support muscle growth or fat loss. Research shows that those who exercise and do strength training need about 1.6-1.8g per kg of bodyweight for optimal results. For a 60kg person, that's approximately 96-108g daily. Protein is also the most satiating macronutrient, which helps control hunger while supporting fat loss and muscle preservation.

Hack #1: Use the Protein Slot Approach

The simplest way to hit your protein target is dividing it across your daily meals. "If 100g of protein is required in your daily diet, then roughly from every meal, 25-30g of protein should be obtained," Siddharth suggests. This means creating a "protein slot" in every meal—breakfast, lunch, dinner, and potentially a snack. The genius of this approach is its simplicity. Instead of complex calculations, you just need to ensure each meal contains a quality protein source that delivers around 25g. If one meal falls short, simply add more to another.

Hack #2: Create Ready-to-Cook Protein Blocks

The game-changer for consistent protein intake is what Siddharth calls "protein blocks"—prepped protein sources that are ready to cook in just 2 minutes. "Keep your fridge stocked with protein blocks," he advises. This includes marinated chicken breast, prepared tofu or paneer, boiled eggs, and Greek yogurt. For non-vegetarians, batch-marinate chicken with simple spices and store it. Vegetarians can prep paneer or tofu in advance. Boil a dozen eggs at once for grab-and-go protein. Having these options readily available eliminates decision fatigue and makes hitting your protein target effortless.

Hack #3: Leverage Protein Supplements Strategically

Protein powder is your secret weapon for busy days. "Whey protein is the most convenient protein source," says Siddharth. "In one scoop of protein, you get 25g highest-quality protein, instantly." While whole foods should provide most of your nutrition, Siddharth recommends that "daily, up to 50% protein needs, you can get from whey protein." For a 100g goal, that means up to 2 scoops daily. On especially hectic days, you might use 3-4 scoops. A quick protein smoothie combining powder with milk, fruit, and perhaps peanut butter delivers complete nutrition in minutes.

Choose Your Primary Protein Sources

Identifying your top protein sources simplifies meal planning. Non-vegetarians can focus on chicken breast, eggs, and whey protein. Vegetarians might prefer paneer (cottage cheese), yogurt, and whey protein—ideally low-fat versions. Vegans can rely on tofu, soya chunks, and plant-based protein powder. As Siddharth explains, "Most people, on a day-to-day basis, stick to their top three as a matter of routine." Once you've identified your preferred sources, incorporating them into meals becomes second nature.

Design Your Go-To Meals

Creating a sustainable protein system requires finding meal combinations that work for you. "Repeat your go-to meals," Siddharth emphasizes. "Repetition is the secret of mastery." Develop 5-10 reliable, protein-rich meals you enjoy and can prepare quickly. This might be scrambled eggs with toast, a protein-enhanced khichdi, or a simple chicken salad. The key is simplicity and repeatability. When you find what works, there's no need to reinvent your diet daily. As Siddharth puts it, "On a daily basis, automate good decision making."

Results You Can Expect

When you consistently hit your protein target, the results become evident in fat loss and muscle development. Your gym performance improves as your muscles recover faster between workouts. The increased protein intake supports muscle preservation during fat loss, giving you that lean, defined look. You'll also notice improved satiety—protein keeps you fuller longer, reducing cravings and making calorie control easier. As Siddharth says, "For 4-8 weeks, you have to be sincere with your diet. Design your systems, track daily, refine your approach—and you'll be set for life." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 70 Pounds and Kept It Off—Here’s What She Wishes She Knew Before

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 19, 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.

Most of us have started a weight loss journey at some point, excited about the possibilities but unsure of what lies ahead. Nikki Madoch, an ASM Certified Personal Trainer and Certified Nutrition Coach, transformed her life by losing 70 pounds on the Weight Watchers program and has maintained her results for over three years. "I started back in April of 2020, and I just signed up with WW. It was kind of a fluke thing," Nikki shares about her journey that began unexpectedly but led to lasting change. These hard-earned insights from her experience will help you navigate your own weight loss journey with greater confidence and fewer surprises along the way.

Focus on How You Feel, Not How You Look

Finding what truly motivates you makes all the difference in maintaining a healthy lifestyle. For years, Nikki focused solely on appearance as motivation. "I just wanted to look better. I wanted to have a flat stomach. I wanted to look like other people," she admits. But when she shifted her focus to how good she felt after eating nutritious foods, drinking enough water, and moving her body, everything changed. "One week in I could not believe how much better I felt after just one week," Nikki reveals. That feeling became her driving force, not the number on the scale or her reflection in the mirror.

Lasting Motivation Comes From Unexpected Places

The unexpected rewards of healthy habits can become your strongest motivation. "I always thought that if I could just lose weight it would make me happy with how I looked and that's what would keep me going, and it has not been that at all," Nikki explains. Instead, she discovered that feeling energetic and capable became much more important than appearance. "The biggest thing has been being able to be active the way I want to be and to just feel better all around," she shares about what truly drives her healthy choices now. As you begin your journey, pay attention to improvements in your energy levels, sleep quality, and mood – these benefits often prove more meaningful in the long run.

Body Image Can Get More Complicated, Not Less

Surprisingly, body image issues can intensify during weight loss. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki reveals. As she became more focused on her changing body, she found herself examining every detail and feeling more self-conscious than before. "I was so self-conscious about my loose skin that I was developing as I was losing weight," she explains. At her heaviest, she had reached a point of not caring about her appearance, but during weight loss, she became hyper-aware of every change. Remember that this mental adjustment is normal, and focusing on strength and health rather than appearance can help manage these feelings.

Learn to Be Kind to Yourself

Learning to be gentle with yourself during difficult moments is crucial for long-term success. "There was a point in my journey, and I feel like it was like the winter the first winter of my first year of weight loss, that I was really struggling just kind of picking apart every part of me and feeling like I wasn't doing good enough," Nikki shares. These feelings of inadequacy can sabotage progress if left unchecked. Developing a practice of self-compassion – treating yourself with the same kindness you would offer a friend – helps navigate the inevitable tough days. Remember that perfection isn't required for progress, and each day offers a fresh opportunity to make choices aligned with your goals.

Don't Shortchange Your Nutrition

With Weight Watchers specifically, using your weekly points allowance can actually boost your results. "The weeks that I would use all my weeklies were always my best weigh-in weeks," Nikki shares. Initially, she thought weekly points were just extras you shouldn't use if you wanted maximum weight loss. "I kind of thought that was just like bonus like you didn't really have to use those points and you shouldn't use them," she admits. However, she discovered that spreading these points throughout the week on satisfying foods like protein bars, nuts, or peanut butter helped her feel more nourished and lose weight more effectively. Don't view these resources as "cheating" – they're designed to make your plan sustainable.

Find Balance Between Flexibility and Structure

Learning how to incorporate favorite foods in moderation prevents feelings of deprivation. "I kind of want to eat more. I don't want to restrict. I want to feel like I'm eating more and more nourishing foods," Nikki explains about her approach to using her weekly points allowance. She realized that nourishing her body properly was essential for long-term success. "If I like lost all the weight not eating enough, then I'd have to maintain the weight not eating enough," she points out about the importance of establishing sustainable habits from the beginning. This balanced approach taught her that lasting weight loss doesn't require eliminating joy from eating – it's about finding a middle ground that supports your goals.

Keep Your Meals Interesting

Variety is crucial for long-term success. "It is very easy to get burned out of things and it's very important to switch things up," Nikki explains. She learned quickly that eating the same low-point foods repeatedly led to boredom and frustration. "I got so burned out of those different things and realized that I could start to mix things up and it would just keep things interesting and keep me on track," she shares. Try adding one new recipe each week or finding multiple ways to prepare your favorite meals. Creating variety in your meals makes healthy eating something to look forward to rather than a chore, which Nikki found essential for staying consistent over years rather than just weeks or months.

Establish a Few Go-To Options

Identifying a few reliable, enjoyable meals provides stability within your flexible routine. "Definitely find like your staple items," Nikki advises, noting that some consistency can actually support long-term adherence. Despite emphasizing variety, she admits, "It got that way with like my protein coffee. I haven't gotten sick of those and I've still made them the same for three and a half years now." Having a handful of go-to options that you genuinely enjoy removes decision fatigue and provides reliable nutrition when life gets hectic. The key is balancing these staples with enough new options to prevent monotony while maintaining the comfort of familiar favorites.

Don't Obsess Over the Scale

Your weight is just one measure of progress, and sometimes not the most meaningful one. "Weight and the number on the scale is not everything," Nikki emphasizes. Despite losing 70 pounds, she never reached her initial target weight – and that's completely fine. "To this day, I still haven't gotten down to 170 at all. I got down to 180 and maybe like 178 at a few points. But now I'm back up to 190. And it is totally fine," she explains. At 190 pounds on her 6-foot frame, she's healthier and more toned than when she weighed less but had less muscle. Progress pictures, how clothes fit, and increased strength are often better indicators of success than the number on the scale.

Take Progress Photos

Visual records of your progress provide powerful motivation when the scale doesn't reflect your efforts. "I'm actually really happy that I did start taking progress pictures from the start," Nikki reflects. These images became invaluable when her weight loss plateaued after she began strength training. "I really did have good success with the scale, but then it started to plateau especially when I started to lift weights," she explains. She could visually see how her body composition was changing even when the numbers weren't moving. Nikki recommends taking regular photos and considering measurements (something she wishes she had done) to track non-scale victories. These records offer concrete evidence of progress during inevitable plateaus.

Redefine What Success Means to You

Changing how you measure success creates a healthier relationship with your body and your goals. "My body is so much more toned and strong than it was two years ago when I weighed 180 pounds," Nikki shares, explaining that at her current 190 pounds, she's actually healthier than when she weighed less. This realization transformed how she viewed success. Rather than chasing a specific number she had arbitrarily set based on her high school weight, she learned to value strength, energy, and overall health. "I'm actually the healthiest I've ever been," she says about her current state. As you navigate your own journey, regularly reassess what success looks like for you and be willing to adjust your goals as you learn more about what truly serves your wellbeing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 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.
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Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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