Skip to content
Expert-Recommended

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.

10 Fitness Myths and the Truth Behind Them

Don't believe these falsehoods in the fitness space.

FACT CHECKED BY Christopher Roback
Arabella_Featherstone2
Arabella Featherstone
FACT CHECKED BY Christopher Roback

There are many commonly held beliefs about fitness and getting into shape that are not based in fact and can be misleading when you start your fitness journey. That’s why we asked personal trainer and fitness coach Arabella Featherstone to give us the truth behind these myths. Read on to see why spot reduction is not possible, why crunches aren't the best way to achieve a six pack, and why sweat doesn't equal fat loss.


Myth: Spot reduction is possible

Young woman touching her belly looking in mirror at homeShutterstock

Unfortunately, you can't specifically target fat loss from a particular area of your body. Fat loss occurs throughout the body as a whole, and targeted exercises only strengthen the underlying muscles.

Myth: Cardio is the only way to lose weight

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

While cardio exercises are effective for calorie burning, strength training plays a crucial role too. Strength training builds lean muscle mass, which increases your metabolic rate, helping you burn more calories even at rest.

Myth: Lifting weights makes women bulky

dumbbell Chest PressShutterstock

This is a common misconception. Women generally don't have enough testosterone to develop large, bulky muscles. Strength training instead helps build lean muscle, improves bone density, and enhances overall body composition. Eating in a calorie surplus whilst doing intense strength training to a specific program can cause women to bulk but it’s not easy to do!

Myth: Crunches are the best way to achieve a six-pack

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

While crunches can strengthen your abdominal muscles, they alone won't give you a visible six-pack. Achieving defined abs requires a combination of core exercises, a balanced diet, and overall fat loss through a well-rounded routine.

Myth: You need to exercise for hours to see results

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

Definitely not true – think quality over quantity! Focus on proper form, and consistency rather than the duration of your workouts. Following a progressive program consistently over time will get you results - you don’t have to work out for hours!

RELATED: 5 Foods to Melt Your Belly Fat Away

Myth: Sweat equals fat loss

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Sweating is simply your body's way of regulating temperature and cooling down. While sweating can lead to temporary weight loss due to water loss, it doesn't directly translate to fat loss. Sustainable weight loss requires a combination of exercise, proper nutrition, and a balanced lifestyle.

Myth: You should always feel sore after a workout

young sporty woman shoulder pain from workout in the gymShutterstock

Muscle soreness (delayed onset muscle soreness or DOMS) can occur after a challenging workout, but it's not a reliable indicator of the effectiveness of your routine. Progress and results come from consistent, progressive training, not just soreness.

Myth: Strength training is just for people who want big muscles

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Definitely not true – strength training offers so many benefits that can significantly impact both the quality and quantity of life. Strength training helps maintain and increase muscle mass, which is crucial for performing everyday activities like walking and carrying the food shopping. Strength training is great for your bone health and increases bone density which reduces the risk of osteoporosis and fractures. Strength training also improves mental health. It helps reduce stress by promoting the release of endorphins and improve cognitive function. Ultimately, strength training has a knock-on effect, building strength in the gym helps build (mental) strength outside of the gym. This can massively improve quality of life as it helps boost your self-esteem and confidence.

Myth: You don’t need to warm up before working out

Family,Workout.,African,American,Husband,And,Wife,Training,Together,high knees, warm, upShutterstock

Wrong! A pre workout warm up is important preparation for both the physical and mental challenges of exercise. It’s a proactive step towards injury prevention, improved performance and a positive mindset. It ensures that your body and mind are in sync and ready to tackle the demands of your workout. Do not start to work out without it!

RELATED: Emily Skye Flaunts Abs During Glute-Busting Workout

Myth: Only athletes can build muscular power

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

Anyone can build muscular power without being an athlete and there’s no age limit for building strength and power. You can safely start building muscular power with body weight exercises like squat jumps and burpees. Some other examples of muscular power building exercises are medicine ball throws - start light and progress to heavier ones. Kettlebells are great pieces of equipment for muscular power building. I’d recommend doing exercises like kettlebell swings - focusing on the hip hinge movement to generate power.

Always make sure form is first when performing any exercises. Don’t do anything you can’t do and start off with low impact variations or balancing exercises if you’re a complete beginner or have any movement impairments. Progress gradually, increasing intensity by either adding to the weight or height of jumps. Always make sure you include strength training as it’s the foundation of power and will help avoid injuries.

💪🔥Body Booster: Listen to your body and reach out for help if you’re not sure, fitness is meant to be fun and should be enjoyed safely.

Arabella Featherstone is a leading fitness trainer and coach from Feathers Food & Fitness with the vision and drive to help people and transform her clients’ bodies and minds through fitness and nutrition. Her free e-book Unleashing the Strength Within is now available on her website.

More For You

Arabella_Featherstone2
Arabella Featherstone
FACT CHECKED BY Christopher Roback
Expert-Recommended

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.

There are many commonly held beliefs about fitness and getting into shape that are not based in fact and can be misleading when you start your fitness journey. That’s why we asked personal trainer and fitness coach Arabella Featherstone to give us the truth behind these myths. Read on to see why spot reduction is not possible, why crunches aren't the best way to achieve a six pack, and why sweat doesn't equal fat loss.


Myth: Spot reduction is possible

Young woman touching her belly looking in mirror at homeShutterstock

Unfortunately, you can't specifically target fat loss from a particular area of your body. Fat loss occurs throughout the body as a whole, and targeted exercises only strengthen the underlying muscles.

Myth: Cardio is the only way to lose weight

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

While cardio exercises are effective for calorie burning, strength training plays a crucial role too. Strength training builds lean muscle mass, which increases your metabolic rate, helping you burn more calories even at rest.

Myth: Lifting weights makes women bulky

dumbbell Chest PressShutterstock

This is a common misconception. Women generally don't have enough testosterone to develop large, bulky muscles. Strength training instead helps build lean muscle, improves bone density, and enhances overall body composition. Eating in a calorie surplus whilst doing intense strength training to a specific program can cause women to bulk but it’s not easy to do!

Myth: Crunches are the best way to achieve a six-pack

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

While crunches can strengthen your abdominal muscles, they alone won't give you a visible six-pack. Achieving defined abs requires a combination of core exercises, a balanced diet, and overall fat loss through a well-rounded routine.

Myth: You need to exercise for hours to see results

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

Definitely not true – think quality over quantity! Focus on proper form, and consistency rather than the duration of your workouts. Following a progressive program consistently over time will get you results - you don’t have to work out for hours!

RELATED: 5 Foods to Melt Your Belly Fat Away

Myth: Sweat equals fat loss

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Sweating is simply your body's way of regulating temperature and cooling down. While sweating can lead to temporary weight loss due to water loss, it doesn't directly translate to fat loss. Sustainable weight loss requires a combination of exercise, proper nutrition, and a balanced lifestyle.

Myth: You should always feel sore after a workout

young sporty woman shoulder pain from workout in the gymShutterstock

Muscle soreness (delayed onset muscle soreness or DOMS) can occur after a challenging workout, but it's not a reliable indicator of the effectiveness of your routine. Progress and results come from consistent, progressive training, not just soreness.

Myth: Strength training is just for people who want big muscles

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Definitely not true – strength training offers so many benefits that can significantly impact both the quality and quantity of life. Strength training helps maintain and increase muscle mass, which is crucial for performing everyday activities like walking and carrying the food shopping. Strength training is great for your bone health and increases bone density which reduces the risk of osteoporosis and fractures. Strength training also improves mental health. It helps reduce stress by promoting the release of endorphins and improve cognitive function. Ultimately, strength training has a knock-on effect, building strength in the gym helps build (mental) strength outside of the gym. This can massively improve quality of life as it helps boost your self-esteem and confidence.

Myth: You don’t need to warm up before working out

Family,Workout.,African,American,Husband,And,Wife,Training,Together,high knees, warm, upShutterstock

Wrong! A pre workout warm up is important preparation for both the physical and mental challenges of exercise. It’s a proactive step towards injury prevention, improved performance and a positive mindset. It ensures that your body and mind are in sync and ready to tackle the demands of your workout. Do not start to work out without it!

RELATED: Emily Skye Flaunts Abs During Glute-Busting Workout

Myth: Only athletes can build muscular power

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

Anyone can build muscular power without being an athlete and there’s no age limit for building strength and power. You can safely start building muscular power with body weight exercises like squat jumps and burpees. Some other examples of muscular power building exercises are medicine ball throws - start light and progress to heavier ones. Kettlebells are great pieces of equipment for muscular power building. I’d recommend doing exercises like kettlebell swings - focusing on the hip hinge movement to generate power.

Always make sure form is first when performing any exercises. Don’t do anything you can’t do and start off with low impact variations or balancing exercises if you’re a complete beginner or have any movement impairments. Progress gradually, increasing intensity by either adding to the weight or height of jumps. Always make sure you include strength training as it’s the foundation of power and will help avoid injuries.

💪🔥Body Booster: Listen to your body and reach out for help if you’re not sure, fitness is meant to be fun and should be enjoyed safely.

Arabella Featherstone is a leading fitness trainer and coach from Feathers Food & Fitness with the vision and drive to help people and transform her clients’ bodies and minds through fitness and nutrition. Her free e-book Unleashing the Strength Within is now available on her website.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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.

I am the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition. I have been a personal trainer for 8 years working with a variety of clientele and over a dozen certifications in training and nutrition modalities. My passion for training others stemmed from an unconventional path to loving fitness myself. I was not into athletics growing up and had intense struggles with body image and self-esteem. I began lifting weights in college and got hooked by how strong and confident it made me feel. I wanted to spread that to others so I became a personal trainer. Ready for another challenge, I started training Muay Thai in my mid 20’s and it inspired me to train like an athlete for the first time. Currently, I lift weights and train in Brazilian Jiu-Jitsu multiple times per week. I had to shed a lot of negative programming to learn what optimal fitness looks like for me and my unique body. The tips below are some lessons I have learned along the way (mostly the hard way) and I want to share them to save you from making the same mistakes.


1. No Celebrity Workout Is the Right One for You

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

Following fad workout or diet trends can be temporarily motivating but isn’t sustainable for the long term. I would do workouts I saw in magazines or Pinterest (pre-Instagram!) that typically had a celebrity or fitness model splashed across the front image. I didn’t actually care about the workout, I just wanted to look like her. Once I started learning resistance training principles and program design, I started doing exercises with intention and purpose behind their selection. Now that I have been lifting for 10 years, I am very aware of what exercises and intensity work for my body and what don’t.

2. Quality Sleep Is Non-Negotiable

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Getting enough sleep is the most efficient way for me to feel great every single day. Once I learned that there are sleeping repair windows for physical (10pm-2am) and mental recovery (2-6am), it made me take my sleep way more seriously and I am healthier because of it. Poor sleep impacts everything from energy levels, cognition, mood and it even increases sugar cravings. Taking a deep look at your sleep hygiene to add even 1 or 2 hours to your nightly average could make a huge difference.

3. Eating Enough Protein per Day Is Crucial

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

If you want to be lean, have stable energy levels, feel strong and have no cravings then you need to build muscle. To support healthy lean muscle, you must be eating enough protein per day from quality sources. Why put in hard work at the gym if you are not fueling your body properly to rebuild and recover? Aim for a minimum of 25g per meal from sources like chicken, beef, eggs, turkey, Greek yogurt, or lentils.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

Related:Top 10 Superfoods Every Man Should Eat for the Best Body

4. Stay in Your Lane, Not All Forms of Exercise Are Right for You

As a trainer, I have experimented with every group fitness class at least once. It is fun to try something new and learn, but our bodies are not designed to be great at everything. The level of skill, coordination, conditioning, and even patience should be considered before picking the right exercise modality. Doing something that is attainable is most likely to stick.

5. Consistency Is Key, Being Perfect Isn’t

Strong,Fitness,,Gym,,Dumbbell,Teamwork,Training, push,up, muscle, weights,Shutterstock

This is by far the most important thing I reinforce with my clients. Building discipline happens with consistency over time. The more you do something, the easier it will be to do. For example, working out twice a week for a year will get much better results than working out every day of the week for 2 weeks and repeating that on and off.

6. Too Much Cardio Will Stunt Muscle Growth

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Too many people are sabotaging their results by overdoing the cardio. Cardiovascular training is good for heart health but it does burn a ton of calories and your body won’t build muscle if it doesn’t have enough energy available. For yo-yo dieters or those who want to lose fat and build muscle, hitting the weights over the treadmill will lead to better results.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

7. Clear and Measurable Goals Are Important for Progress

,,Muscular,Girl,,Pull,ups,Exercise,Gym,fitness,exerciseShutterstock

It is easy to set a goal, the hard part is actually getting there. It may seem silly, but this exercise of breaking down goals into habits is great for increasing self-awareness, the key is to keep it REAL with yourself. I worked out without specific or realistic goals for a while and it is not an efficient method. Having a specific goal like doing a pull-up or losing 10 lbs by following a 500 calorie deficit will provide a better road map for you to follow and see results.

8. Your Ability to Recover Is Your #1 Limiting Factor

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

I have learned this one the hard way on many occasions. Without proper recovery our bodies do not have the resources to perform. For anyone who loves to push themselves in the gym or is aggressive about hitting milestones, the secret to continual progress is in your recovery. Poor performance, lack of results, injury, joint pain, lack of focus, irritability are all some signs you need to focus on your recovery.

9. You Can’t Ignore Your Weaknesses and Expect Them to Go Away

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

Low back pain? Aching knees? Sore wrists? They may go away when you rest, but come back the moment you are active again and set you back. The secret is to strengthen your weak muscles, tendons, and ligaments to reduce pain. I am passionate about corrective exercise and functional training and I’ve seen so many people flourish after they finally address the nagging injury or correct the dysfunctional patterns their body has been adapted to.

10. Find an Inspiring Environment

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

One reason I love going to the gym is I am inspired by others around me working hard and I pick up on the energy. I also belong to a martial arts gym for a close community that inspired me as well. If you are going to make fitness a routine part of your life, you need to find an environment you like to be in, otherwise you won’t go.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Final Word From the Trainer

kat-best-foodKat Best

The most important message here is that it’s a lot easier to work out regularly, get in shape and maintain it if you keep it simple and focus on what works. At Alta, we have helped hundreds of people build habits, get results and change their lives by following just a few simple habits, consistently over time. If you enjoyed this article, don't miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best, NASM-CPT, NTP, BCHN is a co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.

FACT CHECKED BY Alek Korab
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.

Just because you are in your 50s doesn’t mean you can’t get into the best shape of your life. However, you might need to change your approach to diet and fitness. Jenelle Summers is an over-50 fitness influencer and “Mind + Body trainer” who shares her tips and tricks to staying fit with her social media followers. In a recent Instagram post she gets super real about “simple TRUTHS” to staying fit in your 50s.


There Isn’t a One-Size-Fits-All Approach to Health

Jenelle starts by explaining that there isn’t a one-size-fits-all approach to health. “Not everyone can walk an hour a day. Not everyone needs less cardio. Not everyone needs to lift heavy weights. Not everyone needs to do long cardio sessions. Not everyone needs to do more zone 2 cardio,” she writes across the Instagram video.

But, Everyone Needs to “Self-Asses and Self-Test”

young pretty woman in green dress trying on fashion style trend dress looking in mirror at home or showroomShutterstock

“Here’s what everyone needs to do,” she continues. “Everyone needs to self-assess & self-test 🎯 It’s not what most wanna hear🙉 🤷🏼‍♀️ but it’s THE TRUTH. And I can help you with that!” She then goes on to outline her 4 “simple TRUTHS.”

1. You Need to Consistently Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

The first truth is that you need to start lifting weights. “Strength training that is CONSISTENT & CHALLENGING is key to maintaining & growing muscle. ESPECIALLY as we age!! BUT it’s not a 1-program fits all situations & lifestyles ☝🏼Other factors play a role,” she writes.

What Science Says About Strength Training

Woman doing fitness training on a butterfly machine with weights in a gymShutterstock

Science and research supports strength training as one of the most effective workouts. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills>

2. Practice Nutritional Balance

Fried,Egg,With,Fresh,Spinach,Tomato,Salad,For,Healthy,BreakfastShutterstock

Her second truth? “Processed foods are wreaking havoc on our bodies & gut health,” she writes. But “food FEAR” is also on the rise too. “STRESS about ‘food rules; may be more detrimental than the food itself 🤷🏼‍♀️ There’s a healthy BALANCE for you. I help you find a nutrition plan that works for YOU,” she says.

What Are the Worst Ultra Processed Foods, Anyway?

Aluminum,Cans,Of,Soda,Shutterstock

How bad are ultra-processed foods? One new study found that consuming more ultra-processed foods can actually shorten your lifestyle by a whopping 10 percent. The category includes soft drinks (even diet sodas), highly processed meats, and refined grains.

3. Focus on Gut, Hormone, and Mental Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

According to Jenelle, “gut, hormone, and mental health MATTER,” she writes. “Clean up your diet AND drinking habits for BIG results. Control blood sugar better - GAME CHANGER.”

Weight Loss Is More Than Just Diet and Exercise

Weight,Scale,scales,loss,diet,health,feetShutterstock

Experts are unanimous that it takes more than just diet and exercise to get in shape and stay healthy. This is why you should consider speaking with a doctor before embarking on a weight loss journey and getting a metabolic panel done.

4. Make Sure to Move

Woman exercise walking in the park listening to music with headphoneShutterstock

And lastly, “MOVEMENT every day matters,” she says. “Get steps in! But not everyone can workout 1hour/day or walk MILES. It’s ok!! 🙌🏼 Even a 20-minute daily workout that incorporates strength, flexibility, cardio & stress reduction 🧘🏼‍♀️(lower cortisol may be what you NEED) + simple nutrition, might be YOUR best solution this summer.”

Why Should You Take a Daily Walk?

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.Shutterstock

According to one study published in JAMA Internal Medicine, daily walking is a game changer. Researchers found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

We've all been there—starting a fitness journey with enthusiasm, only to find ourselves frustrated by slow progress or setbacks. Fitness coachMark Lewis knows this journey intimately. Once overweight in his thirties, he transformed himself into a competitive athlete approaching 50. Recently, he shared the crucial mistakes that slowed his progress—and how you can avoid them to fast-track your own transformation.


Don't Let Setbacks Spiral into Disasters

"Life is complicated. Things happen," says Mark in his post. He learned this lesson the hard way after multiple fitness setbacks. One vacation in 2015 turned into a prolonged backslide when he let a brief training break snowball into a complete abandonment of his healthy habits.

"I'd think, 'Oh my God, it's all falling apart,' and panic my way into a double cheeseburger, over and over again," he admits. The key is treating setbacks as temporary pauses, not permanent defeats.

"Unless you're an elite athlete operating at 11 the whole time, such things will stop you moving forward, but that's about all," Mark explains. His advice? "Relax, let the holiday happen, eat the donut, recuperate from the injury, and then just get back to it once you're able to."

Stop Overestimating Exercise Benefits

"You can't out-train a bad diet" isn't just a saying—it's science. Mark learned this through countless failed attempts at compensating for overeating with exercise.

"I used to fuel my 25-minute park run with a big bowl of sugary cereal. I also used to be too fat despite doing a park run. Coincidence? I don't think so," he reflects. Most gym sessions burn only a few hundred calories—far less than many assume.

"If I do nothing all day, I'll burn a good couple of thousand calories anyway. To burn a couple of thousand calories through exercise—that's a tough training day," Mark explains. A typical 45-minute jog burns around 500 calories, but add a post-run treat, and you're back in surplus.

Be Wary of Social Media Fitness

Mark cautions against following extreme social media trends: "Most people on YouTube or Instagram with any degree of following are committing a level of time and effort to their training that is just far beyond the norm."

"'I inhaled nine pizzas in a row—here's what happened' is a more entertaining video than measuring broccoli," he notes. While these videos can be entertaining, they shouldn't be your blueprint for success.

Use the Scale Wisely

When it comes to weighing yourself, context is everything. "When I was hugely overweight, I needed those weekly weigh-ins to track real progress," Mark explains. However, as he got closer to his goal weight, the scale became less relevant.

"When you are close to an ideal weight, fluctuations day to day in your weight for all sorts of reasons will be beyond your control," he says. For those near their ideal weight, Mark suggests a simpler approach: "Look in the mirror, jump up and down a few times. You'll know if you're on track."

Plan for Success

"If you make everything you want to do as easy as possible to do, you're simply more likely to do it," Mark emphasizes. His solution? Remove all barriers to healthy habits.

"I started prepping all my day's food the night before. I would have space by the front door for my running shoes, and I'd buy loads of running shorts, so I always had a fresh kit," he shares. Even his gym choice prioritizes convenience over premium facilities—choosing one two minutes from home over a better-equipped facility further away.

Create Systems, Not Just Goals

"Eating right, training right, looking after yourself, it just comes down to good habits," Mark insists. "You can have all the goals in the world, but if you don't have the right habits in place, they will just stay as goals forever."

He suggests making healthy choices as accessible as "sweets and candy at the checkout." The easier you make it to do the right thing, the more likely you are to do it consistently.

Handle Critics Wisely

As you transform, expect comments—not all positive. "Are you ill? Are you eating enough? Is everything okay? You're not going to lose any more weight, are you? That can't be healthy," Mark recalls hearing, even from family members.

His advice? "You need to learn to simply smile and ignore a lot of what you hear because there is nothing of value to be gained from listening to people commenting on how you look unless they have been pleasant and positive."

Find Your Fitness Community

"There's huge value in putting yourself in situations where people around you are doing what you are doing," Mark shares. While he initially embraced the lone warrior mentality, he discovered the power of community support.

"It's not about results or achievements, it's about knowing that your mindset of wanting to be better is shared by others," he explains. Whether it's local fun runs, cycling events, or obstacle courses, surrounding yourself with like-minded individuals reinforces your commitment to health.

RELATED:Nutrition Coach Reveals 8 "Healthy" Foods That Are Secretly Making You Gain Weight

Track Progress Beyond the Scale

Mark stresses the importance of multiple progress markers: "From where I am now, and with the experience I have in losing weight to get to wherever I want to be, I know there is nothing the scales can tell me that I can't tell from looking in the mirror and jumping up and down."

He suggests focusing on how you feel, your energy levels, and your performance in activities rather than fixating solely on weight numbers.

The Science Behind Weight Loss: What Research Shows

While Mark's journey provides valuable real-world insights, the Mayo Clinic offers scientific backing to his observations. According to their research, successful weight loss requires both dietary changes and physical activity—but in different proportions for different goals.

"Diet affects weight loss more than physical activity does," the Mayo Clinic reports, validating Mark's observation about not being able to out-train a bad diet. However, they note that "physical activity has a stronger effect in keeping weight from coming back after weight loss," which explains why Mark's long-term success came from combining both elements.

Exercise Guidelines: What Science Recommends

The U.S. Department of Health and Human Services provides specific guidelines that align with Mark's approach:

  • 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly
  • Strength training for all major muscle groups at least twice weekly
  • For enhanced weight loss benefits, aim for 300 minutes of moderate activity weekly

This scientific framework supports Mark's emphasis on consistent, sustainable activity rather than extreme workout sessions.

The Real Numbers Behind Calorie Burn

For a 160-pound person, one hour of activity burns approximately:

  • Running at 5 mph: 606 calories
  • Hiking: 438 calories
  • Swimming laps: 423 calories
  • Low-impact aerobics: 365 calories
  • Leisure cycling (<10 mph): 292 calories

These numbers from the Mayo Clinic support Mark's warning about overestimating exercise calories. As he noted, even a solid workout burns far fewer calories than many people assume.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

The Age Factor in Weight Loss

The Mayo Clinic experts add an important insight about aging and weight loss: "Because of changes to the body over time, you might need to cut calories more as you age to keep losing weight or to stay at the same weight." This scientific finding explains why Mark's approach evolved over his 15-year journey.

Balancing Exercise and Diet: The Research View

An important caution from experts: "Losing weight with diet alone and without physical activity can make people weaker. This is because of age-related losses in bone density and muscle mass." This research validates Mark's holistic approach to fitness, combining proper nutrition with regular exercise.

For optimal results, follow both Mark's practical insights and the scientific guidelines: create sustainable habits, maintain consistent activity levels, and remember that while diet drives initial weight loss, exercise is crucial for maintaining your results long-term. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
Expert-Recommended

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.

There are lots of weight loss myths circling about that could be preventing you from losing weight. Jillian Michaels is a fitness expert and star of The Biggest Loser. In one of her viral video she debunks four key weight loss myths. “This video is gonna address a bunch of your questions all under one umbrella. That umbrella being weight loss myths. Now, I can't tackle them all. There are so many of them, but I'm gonna tackle some of the more predominant ones,” she says.


Myth 1: Hot Workouts Are More Efficient for Weight Loss

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

The first myth she wants to bust? Hot workouts are more efficient for weight loss. “I know a lot of you guys love this. I'm not trying to take this away from you. If you love it, fantastic. But if we're talking about efficiency and fat metabolism, they're far less effective because the room is so hot,” she explains.

Working Out in Cooler Environments Make You “More Metabolic”

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

She explains that “there is a lot of research that shows us a cooler, colder, ambient temperature, makes us more metabolic,” and activates fat in a way that helps you burn more overall fat. “Hot workouts not only don't burn more fat, but in fact they make your workout far less effective because you are stressing the body from the outside in, which can fatigue us. Meaning we engage in less physical exertion where you want that heat to come from the inside out via physical activity and physical exertion.”

The More Hydrated You Are, the More You Will Detox

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

She also explains that “the better hydrated you are, the better those organs can do their job of detoxifying you. So dehydration is also counterintuitive to fat metabolism, detoxification, hydration and cooler temperatures are going to be far more effective.”

Myth 2: Fasted Cardio Burns More Fat

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

There are lots of weight loss myths circling about that could be preventing you from losing weight. Jillian Michaels is a fitness expert and star of The Biggest Loser. In one of her viral video she debunks four key weight loss myths. “This video is gonna address a bunch of your questions all under one umbrella. That umbrella being weight loss myths. Now, I can't tackle them all. There are so many of them, but I'm gonna tackle some of the more predominant ones,” she says.

Here Are the Workouts That Burn the Most Calories

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

She adds that “the fitness techniques that burn more fat are not actually steady state cardio at all,” and instead are resistance training, HIIT training, plyometric training, all of which “burns more calories, more calories when you're doing it, more calories when the workouts are over,” she explains. “Burning fat is a matter of burning through energy stored in the fat cells, so we wanna use more overall energy. We just do, period.”

Myth 3: Carbs and Fat Make You Fat”

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Her next on the “myths and fallacies” list? “That carbs make us fat. Fat makes us fat. This isn't true,” she says. “Now, it is well known that processed junk food can make us fat because it leads to overeating. It has no nutrient content. And yes, it can throw off your biochemistry, your metabolism because it's releasing a ton of insulin and just screwing up your metabolism, which is connected to, in large part, based upon your hormone balance. So these foods throw your hormone balance out of whack.”

Instead, Eating in a Calorie Surplus Makes You Fat

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

“Overall calories determine your weight. And as I've said, many times, health and weight don't inherently intersect. We want them to,” she says. For example, an avocado has lots of healthy fat, “micronutrients, the vitamins in the minerals, it's really healthy food. It's also a calorie dense food, an energy rich food. If you eat too many avocados, no matter how many nutrients they have, you'll store the excess energy in them as fat,” she points out.

Avoid Diets But Cut Out Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“The ultimate goal of weight loss, having nothing to do with counting macros, having nothing to do with going carb free, having nothing to do with cutting out fats,” she says. “Do I want you eating great quality food? Of course I do. I want you to cut out the processed flour, those refined grains, the white sugar.”

Myth 4: Food Timing

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Lastly she tackles food timing. “I'm sure you guys have heard, ‘Don't eat at night. Don't eat in the morning. Eat small meals all day. Eat one meal a day. OMAD fast.’ It just, it doesn't stop, right? Food timing and weight loss, it's not connected. It isn't, it's not connected.”

She Eats for 12 Hours and Fasts for 12

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

The only way timing is really related to weight loss is “if you skip meals,” she says. “It can cause overeating. So the food timing impacts your calorie consumption. That is the only relation, the only one to food timing really.” She herself eats every three and a half hours, usually fasting for 12.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/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.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.