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This Woman Lost 12 Pounds in 10 Months With 9 Simple Daily Habits

Fitness trainer shares how she lost weight by making a few simple changes.

Leah Groth
By Leah GrothNov 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Emma_Gilligan1
Copyright _emmagilligan_fit/Instagram
Leah Groth
By Leah GrothNov 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Have you been struggling to lose weight and keep it off? According to one influencer, it may take committing to a few healthy habits to reach your weight loss goals. Emma Gilligan is a fitness trainer and wellness enthusiast who specializes in helping women lose weight in a sustainable way and keeping it off. In a new post, she opens up about her own weight loss. “This year has been a huge turning point,” she says in the post, revealing that she lost over 12 pounds since the start of 2024 by making a few simple changes to her routine. Here is everything she did to get in shape.

She Focused on Healthy Eating

Emma explains that tackling the big picture with small habits enabled her to lose weight. “A lot of this was water retention & inflammation,” she explains about the weight she was holding onto. By looking at her “gut health,” she was able to change her diet. “Things I was consuming I thought were healthy were actually not,” she writes in the post. “Focusing on eating foods to support me around my cycle, as well as a large focus on gut health,” was a big part of her approach.

She Stopped Relying on “Convenience Products” and Got “Creative in the Kitchen”

“I found myself opting for lots of convenience products, e.g., protein bars for one, far too often, and they were messing with my gut health,” she says. “Getting creative in the kitchen and opting mostly whole foods now has made a huge difference.”

She Ran and Did More Cardio

She also shifted her approach to exercise. “My workouts haven’t changed massively as I still exercise in a way I enjoy & listen to my body in different cycle phases to support it where it’s needed,” she says. “I have been running more & including more cardio this year.” Why? “More so because I’ve been enjoying it, but I feel so much fitter than I have in a long time, which is a really good feeling.”

She Also Moved in Lots of Other Ways

She also does a bunch of other exercises. “Moving my body in a way I enjoy” is important to her. This includes “lifting weights, running, barre, pilates, and yoga,” she wrote in one of the slides.

And, She Walked

Emma also stresses the importance of walking, not only for the physical health benefits. ”Daily walk for steps as well as sunlight and fresh air for my mental health,” she revealed in one of the slides.

She Gets Enough Rest and Meditates

Emma also stresses the importance of self-care and allowing herself time to regenerate. “Making sure I get enough rest,” she continues for both my body and mind, which includes things like sufficient sleep and meditation.

RELATED:The 5 Most Overlooked Proteins That Help with Weight Loss

She Hydrates

Hydration is also key. Emma makes sure to drink lots of water. “Drinking 2 to 3 liters of water every day to stay hydrated,” she says in one of the slides.

She Takes a Balanced Approach

“Not being bloated and in pain all the time has made a world of difference to not only my physical health but my mental health too, “ she writes. “After all, the gut & brain are linked. And I still have lots of balance, and nothing has been restricted. I’ve just found a better balance for me.”

She Doesn’t Focus on the Numbers

She also doesn’t let the scale dictate her success. “Focusing on how I felt rather than the numbers and remembering that no matter how much the scales went down, my body would still be constantly changing, and that’s more than okay” is key, she writes.

RELATED:Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour

She Feels Strong, Fit, and Healthy

“I feel strong, fit & healthy, and that is something the scale number will never show, but what is actually the most important thing,” she writes at the end of her post. “Some of the things I’ve done could be started right away so you can end 2024 feeling your best & start the new year already 45 days ahead.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

She Lost 15 Lbs by Doing These 4 Things

Molly Corcoran mollycorcoran.fit
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Leah Groth
By Leah GrothFeb 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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✓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 frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

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

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost Over 75 Lbs with These 6 Easy Habits

Cassie B cassiebfitness
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Leah Groth
By Leah GrothJan 30, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

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

Don’t Do or Eat Anything You Hate

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

Stop Trying to Speed It Up

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

Stop Looking for Quick Fixes

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

Stop Taking Short Cuts

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

Stop Looking for Excuses

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

She Also Offers Running Tips

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

Start Slow

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

Focus on Time, Not Distance

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

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

Use the Treadmill

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

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

Use Training Plans

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

Sign Up for a 5K

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

Let Go of Pace

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

Nutrition & Diet

She Lost 20 Pounds with These 8 Tips

Mahtab Ekay fitbymahtab
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Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

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

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

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

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. 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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She Lost 10 Lbs and Transformed Her Body with These 8 Habits

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
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
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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 by incorporating a few healthy habits into your routine? Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple habits that enabled her to achieve her fat loss goals and transform her body. “After I gained a bunch of weight from unhealthy habits and an antidepressant medication I was on. It was one of the lowest points I’ve been in my fitness journey ever. Although these results did not happen overnight, I started noticing quick and rapid results when I started doing the following,” she writes in one of them.

LISS Cardio

The first habit she incorporated was LISS (low intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Her next healthy habit? Hydration. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Taking progress photos is helpful. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

Lift Weights

She also recommends weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.”

Get Enough Sleep

In another post, she reveals other healthy habits that helped her lose weight. “I started getting enough sleep,” she says. Initially, she was going to the gym 7 days a week and only getting 4 to 6 hours of sleep a week. “Allow your body to rest and recover with a good 7-8 hours of sleep (yes that means sometimes skipping your 5am gym session when you know you need REST),” she writes.

Eat Less Processed Foods

Eating less processed foods also made a big difference. “I dare you to Yuka app half the things in your refrigerator/ pantry. There is so much extra 💩 in our food! I try to eat minimally processed foods now (more lean meats, veggies and fruit),” she writes.

Stop Ego Lifting

“Stop ego lifting,” she continues. “If you are training for aesthetics you need to be slowing down and controlling your movements to really engage the muscles you are targeting in each exercise.”

Find Your Maintenence Calories

And, last but not least, find your maintenance calories before you bulk or cut. “You need to know your body and where you’re starting before you significantly add/ subtract food to your diet. I went from eating probably about 1600-1700 calories a day straight into 2400. NOT SMART. That is not a proper reverse diet. Don’t make my mistake because it did way more harm than good!” 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

She Lost 15 Lbs with These 5 Mindset Habits

Raman Sekhon ramanksekhonn
Copyright ramanksekhonn/Instagram
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.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to glow-up and transform your body? It may be as simple as shifting your mindset, says one expert. Raman Sekhon is a weight loss warrior and PCOS coach who transformed her life by making some changes. In a new pose she reveals some of the simple things she did that helped her achieve success. “I’ve lost 15 lbs in the past 3ish months, but the biggest transformation wasn’t my body.. it was my mindset,” she says. She then goes on to reveal “5 things that changed everything” for her “can change it for you, too.”

She Started Saying No

“I started saying no to the things that don’t serve me anymore,” is the first thing she did. “For the longest time out of guilt I would say yes to things that just didn’t make me feel good, like when people would tell me to drink alcohol or eat certain foods even though I knew they just weren’t going to make feel good. but I just didn’t want to say no and hurt their feelings.bI started choosing myself first and saying no kindly!”

She Started Priotizing Herself

She also prioritized herself. “Choosing to show up for myself every day even on the days I didn’t want to, because I deserve to prioritize myself,” she writes.

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

She Focused on Results

“Trusting the process instead of focusing on the results,” is the third shift she made. “It’s so easy to get focused on where you want to go, but learning to trust the process and enjoy it will make it a lot easier and enjoyable! I like to think of it as delayed gratification,” she writes.

Walking 10,000 Steps Per Day

Another healthy habit that was a game-changer? “Walking every day!” she says. “Goal is to hit more than 10k steps - it’s honestly the easiest way to burn fat without feeling like you’re trying to lose weight.” 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.

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

Doing Things to Feel Good

Her final shift? Changing her reason why. “Shifting my mindset from saying things like ‘I have to do it’ to ‘I choose to do it because it makes me feel good,’” 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

9 Costco Snacks to Stay Lean and Strong in Your 40s

Jill Thornton breakthroughbyjill
Copyright breakthroughbyjill/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you looking for some high-protein snack ideas to buy at Costco? One expert is revealing her go-to buys at the warehouse. Jill Thornton is a Strength & Nutrition Coach who helps women in their forties lose weight via strength training and nutrition. In a new Instagram post, she unveils her list of nine must-try snacks that help her stay fit. “Nine Costco snacks I eat on repeat to stay lean and strong in my 40s as a mom in nutrition coach,” she writes.

Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites

The first item on her list is Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites, individually packaged, pre-portioned chunks of chicken. “So darn easy and tasty each pack is 24 g of protein. I like these with barbecue sauce as a dip,” she says.

Organic Gala Apples

She also buys bags of Organic Gala Apples. “The absolute easiest snack to have on hand. I keep one in my car at all times and have one for lunch most days. Lots of fiber here,” she maintains.

Free Range, Hard-Boiled, Ready to Eat Eggs

Sure, you can boil your own eggs at home, but this bag makes eating protein super convenient. “12 grams of protein per pack. An easy, done-for-you snack. Two eggs have 12 grams of protein,” she says. “I like to use two packs, remove yolks from one pack, and make easy egg salad. You can also stand, eat stand alone with some salt and pepper.”

Archer Provisions Grass-Fed Beef Jerky Mango Habanero

Archer Provisions Grass-Fed Beef Jerky Mango Habanero is another one of her go-to, protein-packed snacks. “One serving is nine grams of protein and only 70 calories,” she says. “A great snack option and the flavor is amazing. A great ingredient list for a jerky as well.”

Pop Corners, 30 Bags.

Looking for a little crunch? She recommends individual bags of Pop Corners. “I literally love these. I eat them as snacks or with my lunch. I usually pack them when I am on the go for lunch or at the ball fields,” she says.

Foster's Original Pickled Veggies

If you like a savory snack, this three-pack of Foster's Original Pickled Veggies, which comes with pickled asparagus spears, pickled carrot sticks, and pickled beans, is a must-buy. “Probably my favorite snack of all time. These are an excellent super low-calorie snack, like 10 calories per serving, plus loads of vitamins in minerals, only veggies can give you,” she says.

Tru Fru Nature's Strawberries

She calls Tru Fru Nature's Strawberries her “new bestie.” What is not to love about “frozen fruit plus chocolate, yes, please,” she says. “One serving is only 90 calories and satisfies a sweet tooth. They have tons of variety. I like the blueberry and cherry flavors too.”

Oikos Triple Zero Yogurt

Like most health influencers, she is also a fan of Oikos Triple Zero Yogurt. “The real MVP for a protein-packed snack, 15 grams per serving. I like to add granola and fruit to Greek yogurt for a super balanced and filling afternoon snack,” she says.

Aurora Bites Mini Peppers.

Aurora Bites mini peppers are the last item on her list. “Your starter pack for ‘it's so hard to work veggies into my day.’ These guys are ready to go so easy and delish,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Ways to Lose Weight with ChatGPT

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram/
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Many people use ChatGPT to help with writing projects or find inspiration. But did you know that you can use the AI tool to help you lose weight? 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 social media post, she discusses how you can take advantage of the unconventional tool for weight loss. “5 ways you can use ChatGPT to help you lose weight,” she writes in the Instagram post.

She starts by saying that the AI tool can help simplify fat loss. “Work smarter, not harder,” she writes. “Use these five prompts in ChatGPT to help you lose weight.”

It Can Calculate Your Deficit

The first way to use it is by asking it to calculate your deficit. “Help me find a healthy calorie deficit. I weigh (weight in pounds), I’m (age), I’m a (M/F), I’m (height), and I usually workout x times a week. What’s a healthy calorie deficit for me?” is what to say, she maintains.

It Can Help You Build a Meal Plan

Chat GPT can also help you build a meal plan. “I can have 1700-1800 calories a day. Build me a meal plan with 3 meals and a snack. I love fruit, meats, and bread. I don’t like fish or vegetables. Id like my meals to be easy, quick, and high in protein,” is the question to ask.

It Can Help You Plan Your Workout Schedule

It can also plan your schedule for the week to include workouts. What to say? “I’d like to start walking 30 minutes a day. I have to work from 8-4, and my commute is 30 minutes each way. It makes me about 30 minutes to get ready in the morning. Build a schedule for me this week so I know when to workout.”

It Can Help with Motivation

It can also help keep you motivated. “I’m on a weight loss journey but struggling to keep motivated. Give me your best motivational quotes, tips, and ideas. I have about 30 more pounds to lose,” you should say.

It Can Help Build Your Workout Routine

Finally, it can help you build your workout routine. “I want to improve my upper body strength so I can finally do a pull up and improve my cardio health. I’m willing to workout 6 days a week for 30-45 minutes a day. Build me the best workout schedule so I can achieve my goals,” is what to say.

Use It — It’s Free!

Cassie finishes her post by pointing out that the tool doesn’t cost a dime. “This technology exists FOR FREE. Let’s use it to become the best versions of ourselves,” she writes. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

10 Restaurant Tips From a Dietician Using GLP-1 Meds

Whitney Black whitney.the.dietitian
Copyright whitney.the.dietitian/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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If you are taking a GLP-1 weight loss drug like Ozempic or Mounjaro, it can be challenging to figure out what you should and shouldn’t be eating to maximize weight loss and minimize side effects – especially when dining out. However, an expert says it doesn’t have to be complicated. Whitney Black, MS, RD, is a GLP-1 Dietitian on Mounjaro herself. In a few new social media posts, she reveals her top 10 “tips for eating at restaurants while taking GLP-1 meds like Mounjaro,” she writes. “You don’t have to give up eating at restaurants! You can still enjoy your time out and meet goals while on GLP-1 meds like Mounjaro or Wegovy! But there are things you can do to maintain goals and minimize side effects! Try these tips the next time you are out to eat!”

Order From the Kids Menu

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Her first tip? “Order from the kid's menu or lunch menu if you can!” she suggests. “Especially if there is a similar item. This is a great way to get smaller servings and save $.”

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

Stay Away From the Bread or Chips

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Don’t be tempted by a free teaser food. “Limit the bread baskets and chips that come before your meal! Listen, I love the Texas Roadhouse Rolls as much as anyone, but you can easily fill up on those if you aren’t careful! Enjoy a small amount, but be aware of earlier satiety with GLP-1 meds!” she says.

Order Condiments on the Side

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Get your condiments on the side. “Ask for heavy sauces or dressings on the side if able! This can help you control how much is used. A lot of times, heavy sauces or dressings can be higher in fat, which may not be tolerated well with GLP-1 meds,” she writes.

Make Healthier Selections

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Try to make healthier menu suggestions. “Opt for grilled, steamed, or baked items if able! Again, trying to limit the amount of fatty foods can help reduce GI side effects! If you wanted to get fried food, try to eat in small amounts to see how well it’s tolerated first,” she says.

RELATED:20 Possible Ozempic Side Effects

Center Your Meal Around Protein and Fiber

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“Center the meal around protein and fiber!” she adds. “You can still enjoy your meal and get in protein and fiber! Start by eating the protein source first, and grabbing a side salad, or adding avocado or veggies for fiber!”

Split Up Your Meal

Salmon steak fillet with grainy mustard and spinach. Lunch in a restaurant, a woman eats delicious and healthy food. Restaurant menu, a series of photos of different dishes​Mistake 1: Saving Up Calories for Dinner.Shutterstock

In another post, she reveals 5 more tips for eating at a restaurant on a weight loss drug. One of her suggestions? Cut portions in half. “Split a meal or box up half before you start eating,” she suggests.

Choose a High Protein Appetizer

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You don’t have to order off the main menu. Sometimes an app is the healthiest option, she says. “Choose high-protein appetizers instead of big entrées (shrimp cocktail, meat skewers, small charcuterie plates),” she writes.

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

Order Extra Veggies

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When you get a choice of sides, make healthier selections and sub if possible. “Ask for extra veggies instead of starchy sides,” she says.

Eat Slow

A picture of delightful man enjoying his meal. He is chewing a piece of sandwich and keeping eyes closed. Isolated on striped and blue background.Shutterstock

Remember, it’s not a race to finish your meal. “Eat slow & check in with your hunger cues,” she suggests. This helps “with portion control,” she says.

RELATED:20 Things to Avoid While on Ozempic

Choose Meals That Reheat Well

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When choosing off the menu, try to focus on items that you can eat the next day. “Pick a meal that reheats well for leftovers,” she says. That way, “you get multiple meals out of one order!” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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