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Coach Lost 20 Pounds Fast and "Kept It Off For Years" by Doing These 5 Things

These simple habits will help you lose big.

Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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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Fitness & Workouts

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.

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Fitness & Workouts

Coach Lost 20 Pounds by Doing These 5 Things

Dylan Hornof dylanjfit
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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 20 Lbs with These 5 Eating Habits

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Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

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Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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

Coach Lost 50 Lbs by Making These 15 Changes

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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
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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.

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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
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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.
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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

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

4 Weight Loss “Solutions” That Are Part of the Problem

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She Has a Flat Tummy in Her 50s Because of These 4 Habits
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Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
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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 doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

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

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

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

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Things You Need to Do to Lose Weight Over 40

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5 Protein Diet Traps Women Over 35 Need to Avoid for Real Fat Loss
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✓Expert-Recommended

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Many people believe that carbs are the enemy in terms of weight loss. However, this isn’t true. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she reveals that at 40, she finally shifted her approach to nutrition and fixed some crucial carb mistakes. Here is what she did instead.

She Spent Years Avoiding Carbs

“I spent years not eating foods like bananas or potatoes, thinking they would spike my glucose and make me gain weight, yet I: couldn’t figure out why I gained weight, didn’t look ‘toned’ despite working out, was constantly exhausted, had regular binges & had out of control cravings,” she writes.

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

This Impacted Her Metabolism

“Why? I didn’t have a healthy metabolism DESPITE eating a clean low-carb diet & working out. Because I: wasn’t eating enough protein, was eating too much fat/too many calories, wasn’t moving enough throughout the day, and drank alcohol regularly which wrecked my sleep,” she says.

She Is Now the “Healthiest and Strongest” She Has Been at 40

“I’m now 40 and can proudly say I’m the healthiest and strongest I’ve ever been in my life, & I eat over 200g of carbs a day!” she continues. “The real key to metabolic health isn’t cutting carbs—it’s optimizing muscle, movement, sleep, & food quality. Here’s what actually improves insulin sensitivity (backed by science).”

Build Muscle

The first thing that improves insulin sensitivity is building muscle. “Muscle is like a glucose sponge—it pulls sugar out of your blood, reducing the need for insulin. Resistance training 2–3x per week improves insulin sensitivity by increasing glucose uptake (PMID: 23970530). Prioritize progressive overload to see the best results,” she says.

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

Move Daily (Beyond the Gym)

Next, in addition to workouts, you should move daily. “Long sitting hours = reduced insulin sensitivity. Break up sitting every 30 mins with ‘movement snacks’ (e.g., air squats, stair climbs). Even a 5-min post-meal walk lowers blood sugar & insulin response (PMID: 19207879),” she writes.

Prioritize Sleep:

She also stresses the importance of prioritizing sleep. “Lack of sleep disrupts insulin function. Less than 6 hours/night? Your body responds as if it’s prediabetic (PMID: 20371664). Aim for 7–9 hours of quality sleep, stick to a schedule, & limit blue light before bed, she says.

Eat Mostly Whole-Food Carbs

Finally, “It’s not carbs—it’s the type of carbs,” she says. “Whole grains, fruits, veggies, and legumes digest slower, keeping blood sugar steady (PMID: 11976158). Stick to mostly whole food carbs that are full of fiber and water & keep the ‘fun carbs’ around 5-20% within calorie balance!” she writes.

Be More Strategic

The bottom line? “Fixing your metabolism isn’t about fear—it’s about strategy. Lift weights, move often, sleep well, and eat whole foods. Small shifts = big results,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lose Up to 16 Pounds by Summer by Investing in These 5 Simple Items Recommended by a Perimenopause Expert

Trish Koeslag liftwithtrish
Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
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Leah Groth
By Leah GrothMar 10, 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 on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

Trish Koeslag liftwithtrish​Eat Whole Foods 90 Percent of the TimeCopyright liftwithtrish/Instagram

“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

Get a Food Scale

Trish Koeslag liftwithtrish​Lift WeightsCopyright liftwithtrish/Instagram

The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

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In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

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Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

Stock Up on Meal Prep Containers

Trish Koeslag liftwithtrish​Lift WeightsCopyright liftwithtrish/Instagram

“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

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Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

Trish_Koeslag_liftwithtrish11Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 PoundsCopyright liftwithtrish/Instagram

The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

Get a Journal

Trish Koeslag liftwithtrish​HydrateCopyright liftwithtrish/Instagram

Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. 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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