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From Size 16 to Slim: I Shed 50 Pounds Eating These Exact Delicious Meals

Discover the meal plan that transformed Dils Lee’s body and could change yours too.

FACT CHECKED BY Christopher Roback
Dils_Lee_dilshealth1
FACT CHECKED BY Christopher Roback

Do you want to lose weight but still want to eat yummy food? Take it from one weight loss warrior: It’s totally possible. Dils Lee (@dilshealth) topped the scales at 192 pounds, wearing a size 16, in July 2021, and went on to lose 50 pounds with a sustainable diet and workout routine. How does she approach diet? Here is everything you need to know about her diet.


Morning Protein Smoothie

Dils starts her day with a morning protein smoothie. “Packed with healthy carbs, fats, and protein. This shake serves as my breakfast and keeps me super full and satisfied. Definitely a go-to breaky for me, especially now that the weather is getting warmer!” she writes in an Instagram post.

Breakfast

In another video, she details what she eats in a day. For breakfast she makes an open face egg sandwich. She takes one piece of flatbread and adds 55 grams prosciutto, 2 medium eggs, 5 grams curry powder, and 50 grams cottage cheese. The meal amounts to 422 calories, 23.5 carbs, 19.3 grams fat, and 38,7 grams of protein.

RELATED: The 3 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Coffee

young pretty woman drinking coffeeShutterstock

Next up, an almond piccolo coffee. “I always have my coffee after I’ve eaten breakfast now. I’ve noticed this helps manage my anxiety and doesn’t cause as many gut issues as when I was having coffee on an empty stomach. This is totally personalized, though. If you have PCOS - it’s best to work out a coffee routine that suits you! Some can still feel amazing when having coffee on an empty stomach, and some may want to cut out caffeine altogether! Just need to find what works for you,” she said.

Lunch

Chopped iceberg lettuce -ingridient for cooking Studio PhotoShutterstock

For lunch she makes a salad. It consists of 80 grams lettuce, 134 grams home cooked pulled beef, 30 grams red onion, 25 grams feta, 1 tsp olive oil, and 185 grams spud life potatoes. The meal comes in at 579 calories, 34.2 carbs, 24.3 grams fat, and 55.1 grams protein.

RELATED:I Lost 50 Pounds in 8 Months with These 4 Simple Changes

Dinner

Chef cutting steak beef. Mans hands hold raw steak T-Bone on rustic wooden cutting board on black background. Cooking, recipes and eating concept. Selective focus.Shutterstock

For dinner, she has steak and potatoes. She uses 140 grams of T-bone steak, 200 grams of potatoes, 30 grams of onion, 70 grams of broccoli, and 42.5 grams of mingled chicken gravy. The meal totals 552 calories, 32.5 grams of carbs, 26.6 grams of fat, and 43.6 grams of protein. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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

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

Do you want to lose weight but feel like it’s an uphill battle over 50? Denise Kirtley is a 54-year-old transformation coach who looks half her age. In a recent post she opens up about her diet, revealing what she eats in a day. “I lost 50 lbs at age 50…This is a recent day of eating on a training day,” she writes, adding that she aims for 160 grams of protein, 230 grams of carbohydrates, 55 fat grams, and 2,055 calories.

Collagen Coffee

“Every day for me starts with coffee plus collagen,” she says in the post. She claims that the collagen she uses “has a compound that promotes skin elasticity and firmness and I do feel like it’s helped my skin bounce back from weight loss over the past four years,” she says.

15 Protein, 0 Carbs, 0 Fat

Breakfast

She moves onto a hearty breakfast. English Muffin Sandwich with Veggie Sausage, an Egg and Laughing Cow Cheese + Berries.

26 Protein, 50 Carbs, 12 Fat

Second Breakfast

She then eats her second meal, another breakfast. Protein Oats with Banana, Pomegranate and Yogurt.

40 Protein, 58 Carbs, 6 Fat

Lunch

For lunch, she eats her healthier version of meat and potatoes. 93% Lean Ground Beef with Potatoes, Veggies and Pickled Onions.

33 Protein, 46 Carbs, 8 Fat

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

Snack

Between lunch and dinner she will fuel up with a hearty snack. Veggie Tray with Egg, Hummus and Crackers.

17 Protein, 29 Carbs, 16 Fat

Dinner

And finally, she finishes off her day with a big dinner. Turkey Meatballs, Purple Yam, Broccoli and Laughing Cow Cheese.

27 Protein, 46 Carbs, 12 Fat

She Doesn’t Starve Herself

“Gone are the days where I believed I had to STARVE myself and be SKINNY. These days, I know we have to FUEL our bodies to get STRONG,” she writes. “I make a point to prioritize protein and lately I’ve been keeping a close eye on my fiber intake as well. My fiber on this day was 29g. (A good general recommendation is to shoot for about 25g) I hear from a lot of you that having more meal ideas is important so I hope this helps!”

Other Habits Helped Her Lose Weight

In another post, she reveals a few of the other habits that helped her get into the best shape of her life. “My Midlife Sisters!! The plan has changed! We’re not chasing skinny anymore…we’re going for STRENGTH now. Here’s the plan: First, we’re BELIEVING it’s possible for us to become fitter than ever in midlife. (It is!!) This all starts with belief,” she says.

Strength Trainings

Another habit that helped her get into great shape was strength training. “We’re switching from prioritizing cardio to lifting weights,” she says in the post. She recommends two to three times a week – or more – to get the best results.

And, Changing Her Mindset

Nutrition was also key. “We’re going to eat more protein…a lot more! Our target is about 1g protein per pound of your ideal bodyweight per day. We’re understanding the right amounts and combinations of foods to get us to our physique goals. Tracking macros is the way!” she says. However, she also make mental shifts. “We’re not just focusing on physical changes…that’s where we’ve failed in the past. We’re going for lifelong changes through changing our mindsets, having positive outlooks and creating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

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.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, 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.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

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“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

Ilana_Muhlstein2
Ilana Muhlstein
FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.


The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

Raven_Norwood_rowwithraven1rowwithraven/Instagram

Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

Raven_Norwood_rowwithraven2raven.grl/Instagram

Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

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Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

Raven_Norwood_rowwithraven6raven.grl/Instagram

Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram

Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

High-Protein Berry Oatmeal

This breakfast dish is packed with 35g of protein.

Ingredients:

  • ½ cup oats + ½ scoop vanilla protein powder
  • ½ cup almond milk + ½ cup mixed berries
  • ½ tbsp peanut butter + cinnamon.

Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says.

Grilled Chicken & Quinoa Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

This bowl of grilled chicken and grain offers 40g of protein.

Ingredients:

  • 5 oz grilled chicken breast
  • ½ cup cooked quinoa
  • 1 cup roasted Brussels sprouts
  • 1 tbsp olive oil + lemon juice.

Why it works: “Protein + fiber + healthy fats = no cravings,” she says.

Turkey Taco Bowl

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Next is a Mexican-inspired dish made with ground turkey with 38g of protein.

Ingredients:

  • 5 oz lean ground turkey (93/7)
  • ½ cup cooked jasmine rice
  • ¼ avocado + 2 tbsp salsa
  • ¼ cup black beans + taco seasoning.

Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says.

Garlic Butter Shrimp & Sweet Potatoes

Pan fried butter garlic shrimp on plate

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Shrimp and potatoes are a satisfying combination with 35g of protein.

Ingredients:

  • 5 oz shrimp, sautéed in 1 tbsp butter & garlic
  • ½ cup roasted sweet potatoes
  • 1 cup sautéed spinach.

Why it works: “Nutrient-dense, high in protein, and easy to make,” she says.

High-Protein Chocolate Yogurt Bowl

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

This could be good as a breakfast or dessert, with 30g of protein

Ingredients:

  • ¾ cup Greek yogurt (plain, 0%)
  • ½ scoop chocolate protein powder
  • ½ tbsp almond butter
  • 1 tbsp granola.

Why it works: “Satisfies sweet cravings while keeping protein high,” she says.

Buffalo Chicken Wrap

fresh chicken breast raw on cutting board​8. ChickenShutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • -1 whole-grain wrap
  • - 4 oz shredded rotisserie chicken
  • -2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • - shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Taco Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Overhead shot of chef preparing ribeye with butter, thyme and garlic. Keto diet.

Shutterstock

In another post, she shares more meals that will help you lose weight.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper.

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste.

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.

(35g protein, 400 cals per serving),

Slow Cooker Salsa Chicken

mexican chili chicken stew​Slow Cooker Salsa ChickenShutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving).

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving) And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Danielle Pashko thesoulhakker
Copyright thesoulhakker/Instagram
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.

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

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

2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Amanda Hester-Smith balaveda
Copyright balaveda/Instagram
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.

Unfortunately, the fountain of youth doesn’t exist. The good news is, that some health and wellness habits can improve longevity, and may even add years to your life. Amanda Hester-Smith, Ayurvedic & Naturopathic Practitioner, herbalist, certified yoga instructor, and founder of Balaveda, a clean energy drink brand infused with adaptogens. Body Network recently spoke to her about her wellness habits and those she recommends to her clients. According to Hester-Smith, here are 10 wellness habits that can add 10 years to your life.

1. Start Using Adaptogens

Her first wellness habit? Start using adaptogens. “Think of adaptogens like nature’s stress support team. Herbs like ashwagandha, cordyceps, Amalaki, and reishi help your body stay balanced during a hectic life. They don’t work like caffeine—they work deeper, helping you feel more calm, clear, and steady over time,” she says.

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

2. Move a Little Every Day

Exercise is also key. “You don’t need a hardcore gym routine. Just make movement part of your day. A 30-minute walk, stretching in the morning, or a few bodyweight exercises can do wonders for your energy, strength, and long-term health,” she says.

3. Eat Real Food

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Fuel your body with real food, not processed. “Your body runs best on food that looks like it came from the earth, not a package,” she says. “Focus on veggies, fruits, lean proteins, healthy fats, and whole grains. The fewer ingredients on the label, the better, and forget the processed junk.”

4. Take Sleep Seriously

She also recommends sleep. “Sleep is where your body resets, heals, and recharges,” she says, recommending at least 7 to 9 hours. “Create a bedtime routine, shut down the screens, and make your room cool and dark. Quality sleep is one of the best long-term health tools you have.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. Keep Your Brain Busy

Roller skating girl in park rollerblading on inline skates. Mixed race Asian Chinese / Caucasian woman in outdoor activities.Shutterstock

Next, keep your brain busy. “Your brain loves a challenge,” she says. “Read, learn something new, play a game, or pick up a hobby you’ve been curious about. Keeping your mind engaged keeps it sharp and healthy as you age.”

6. Drink More Water, Cut the Sugar

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.​Not HydratingShutterstock

Drink more water, and consume less sugar. “Most of us don’t drink enough water, and it shows up as fatigue, cravings, and foggy thinking,” she says. “Hydrate throughout the day and keep added sugar to a minimum. Less sugar means better energy, skin, and overall health.”

7. Take Stress Management Seriously

Horizontal portrait of a beautiful young fit smiling woman deep breathing in front of a clear blue sky in a sunny windy day of summerShutterstock

Stress isn’t just a feeling—it impacts your whole body. “Build in small daily habits to manage it. Try deep breathing, journaling, sitting outside, or taking 10 quiet minutes for yourself. It adds up,” she explains.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. Stay Connected

Happy young fitness woman listening music through headphones and using mobile phone in kitchen. iPhone, mobile, kitchen​She Counts MacrosShutterstock

Next, don’t underestimate the power of connectedness “Strong relationships are a powerful part of a long, healthy life. Call a friend. Have dinner with family. Say yes to that coffee meet-up. Humans are wired for connection—don’t go it alone,” she suggests.

9. Get Some Sunlight

Get vitamin D every day. “Daily sunshine can lift your mood, help you sleep better, and support your immune system. Aim for 10–20 minutes of natural light in the morning, if you can. It really makes a difference,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

10. Live With Purpose

Finally, live with purpose. “Having a reason to get out of bed each day—a project, a mission, a calling—can literally add years to your life. Whether it’s your family, work, or something you’re building, lean into what lights you up,” she says. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

alispagnola Ali Spagnola Fitness Outrageous
Copyright alispagnola/Instagram
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.

Ever felt stuck in a weight loss plateau despite doing everything "right"? You're not alone. Ali Spagnola, a digital coach specializing in nutrition, fitness, biohacking, and self-improvement on her YouTube channel Ali Spagnola's Fitness Outrageous, recently shared her remarkable journey of losing 15 pounds of fat in just 25 weeks without feeling hungry or deprived. "I just lost 15 pounds really quickly and without being hungry. And I know that sounds crazy," Ali admits. Follow along as she reveals her seven proven strategies that helped her achieve these results and can transform your fitness journey too.

Track Fat Loss, Not Just Weight

The number on the scale doesn't tell the whole story. "Track your fat loss, not just your weight loss. You want to get leaner, not just scrawnier," Ali says in her post. She uses tools like zozo fit for weekly measurements and occasional DEXA scans to confirm she's losing fat while preserving muscle. This approach ensures you're making progress toward a healthier body composition rather than just seeing the scale go down while potentially losing valuable muscle.

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

Build Muscle First

Before focusing on weight loss, consider building your metabolic engine. "The thing that helped me lose weight so rapidly and easily is because I actually bulked or reverse dieted and sped up my metabolism before trying to cut weight," Ali reveals. By gradually increasing her caloric intake from 1800-2100 to eventually 2700 calories, her body adapted to burning more calories efficiently. This metabolic boost made subsequent fat loss much easier and allowed her to eat more while still losing weight.

Understand Reverse Dieting

Think of reverse dieting as training your metabolism. "When I taught my body to burn more by reverse dieting, suddenly 2300 calories, 200 more than I was used to, still made me lose weight quickly," Ali shares. This approach involves slowly adding calories while minimizing weight gain, essentially manipulating your metabolism to work for you. For those plateaued in their weight loss journey, this counterintuitive strategy of temporarily eating more might be the key to breaking through.

Be Realistic About Timelines

Rapid results often come after years of consistent work. "My weight loss phase was a total of 25 weeks, but compared to the year and a half it took me to gain the weight, that's pretty darn speedy," Ali points out. She spent nine years transforming her body, with significant plateaus along the way. If you're just starting out, you'll likely see faster initial results thanks to "newbie gains," but long-term progress requires patience and consistency.

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Dieting Can Be Easier Than Bulking

Contrary to popular belief, eating less can sometimes be simpler than eating more. "Cutting is way easier, and I know that sounds crazy because who likes to diet?" Ali admits. When bulking, she needed precise tracking and quality nutrition to avoid unhealthy weight gain. During her fat loss phase, she could be more relaxed with tracking, occasionally enjoy drinks, and still progress toward her goal as long as she maintained a caloric deficit.

Don't Stress About Fluctuations

Daily variations in weight and performance are normal and meaningless. "When you zoom out, that is a pretty consistent ride down, though there's still a bump. So even when you zoom out, don't freak out. Trust the process," Ali advises. She explains that weight fluctuations happen due to water retention and other factors unrelated to actual fat loss. Similarly, strength might decrease temporarily during a cutting phase while bodyweight exercises become easier – these are all normal parts of the process.

Incorporate Passive Movement

Find ways to move more without dedicated workout time. "I happen to do a treadmill desk challenge video for this channel during my cut and I'm pretty darn sure that made my weight melt off even faster," Ali shares. By walking while working, she increased her daily calorie burn without adding structured exercise. This approach is especially valuable for those with desk jobs who struggle to find time for additional workouts.

Optimize Your Sleep Environment

Your sleep quality dramatically impacts weight loss success. "The eight sleep mattress... is so thoughtless that you are unconscious. Yes, I am talking about losing weight in your sleep," Ali enthuses. She sets her temperature-controlled mattress to 63 degrees, citing research showing that sleeping in cooler temperatures can boost metabolism. Beyond potential metabolic benefits, quality sleep improves recovery, hormonal balance, and energy levels – all crucial factors for sustainable fat loss.

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Newbies Have an Advantage

Those just starting their fitness journey can make rapid progress. "If you're just starting out, look at my one to two years. It's the biggest transformation I've ever had. Newbie gains are real," Ali encourages. When you first begin resistance training, your body can simultaneously lose fat and gain muscle – something more advanced lifters struggle to achieve. Take advantage of this biological window by focusing on consistent training and proper nutrition from the start.

Trust the Process

Fitness is a marathon, not a sprint. "Trust the system that you set up, not the tiny little inconsistent measurements ready to ruin your day," Ali recommends. Her approach emphasizes creating sustainable systems rather than obsessing over daily results. By focusing on the big picture and maintaining consistency with proven strategies, you're more likely to achieve lasting results rather than quick fixes that lead to rebound weight gain.

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Last Word

Ali's journey demonstrates that effective fat loss comes from understanding your metabolism, building muscle, tracking the right metrics, and optimizing lifestyle factors like sleep and daily movement. "Quality sleep is the most important thing for any fitness journey. Before you even think about nutrition or workouts, get your sleep in line," Ali concludes. By applying these evidence-based strategies consistently, you can transform your body composition while eating more than you might expect – making the process both effective and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.