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

4 Simple Ways I Toned My Body Without Shedding a Single Pound

Billie Straker is living, breathing proof that you don’t need to lose weight to transform your body.

Leah Groth
By Leah GrothOct 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Copyright billiesfituk/Instagram
Leah Groth
By Leah GrothOct 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Are you trying to transform your body? You might not have any weight to lose. Billie Straker is a fitness influencer and online coach who regularly shares photos and information on social media about her fitness journey. One of the main points she stresses is that you don’t have to lose weight to transform your figure. Instead, you should focus on toning up.

She recently shared a before-and-after image, revealing that her weight didn’t change despite the fact that she looks much slimmer in the second photo. “I am the same weight in both photos, but my physique is completely different, with more muscle and less fat mass. Here’s how I did it,” she writes in the caption.

What Is Toning Up?

She starts by discussing the definition of the term. “First of all, ‘toning’ up essentially is a phrase used to make building muscle sound more feminine. It’s stupid, but it’s how most people know it. Losing body fat & building muscle is ‘toning’ up,” she writes in her post.

Photo 1: She Was Unhealthy with Fad Diets and Hardly Any Exercise

”Photo 1 was four years ago; I had a very unhealthy relationship with food and was on and off fad diets. I joined the gym and would go once or twice a week, but all I did was 5-10 minutes walking on the treadmill along with a few squats using a light dumbbell,” she continues.

She Would Starve Herself and Binge

“I thought that was the way women were ‘meant’ to train. I quite often would go until 4 pm before eating, where I would then have lots of chocolate & crisps and then would have my evening meal. I would then binge at the weekends because I felt so deprived of food during the week, and my nutrition and protein levels were low. I probably did 2-3k steps a day,” she says.

Photo 2: She Has a Healthy Relationship with Food and Trains

“Fast forward a few years, and I have, over the past couple years, established a healthy relationship with food - enjoying all things in moderation. I train to get strong, not to be slim. I walk where I can to get my activity level up. I prioritize rest. I love seeing my body get more muscular & my quality of life increases with that,” she continues.

Tip 1: Eat More

“If I can give just a few tips to help you get from A to B. To start your journey to health & becoming strong and healthy it would be…” she continues. The first tip is to eat more. “Chances are you’re eating a lot less than you need for the physique you want,” she explains.

How Eating More Can Be Beneficial

Many fitness experts maintain that while weight loss requires being in a calorie deficit, eating more calories is helpful when building muscle. The more you eat and fuel your body with healthy food, the more energy you will have for workouts.

RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50

Tip 2: Get Your Steps In

Her second suggestion? “Walk!” she encourages. “Stop driving or taking the bus to somewhere that would take you 15-20 minutes to walk. Try to aim for at least 8k steps a day and go from there.”

Health Benefits of Walking

Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine 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.

RELATED: 5 Signs Your Weight Gain Is Hormonal and How to Fix It

Tip 3: Strength Train

Tip three is to “train hard & lift weights,” she recommends. “To be ‘toned’ means to build muscle, and that’s going to be hard to achieve by being a cardio bunny. Lift and lift heavy. Put the pink dumbbells down & actually challenge yourself in the gym.”

Why You Should Lift Weights

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
  • Sharpen your thinking skills⠀

Tip 4: Amp Up Your Protein Intake

Her fourth tip? Eat some protein. “I had no idea that protein was important before getting into fitness. Not just for building muscle but also for your hair, your hunger, your energy, and your health. Try to aim for at least 2 grams of protein per kg of body weight,” she says.

RELATED: I Lost 30 Pounds in 5 Months After Making This 1 Simple Change

How Protein Can Help You Lose Weight

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. You can benchmark your progress with this useful Lean Body Mass Calculator. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

4 Simple Ways I Toned My Body Without Shedding a Single Pound

Billie_Straker_billiesfituk1
Copyright billiesfituk/Instagram
Leah Groth
By Leah GrothOct 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Are you trying to transform your body? You might not have any weight to lose. Billie Straker is a fitness influencer and online coach who regularly shares photos and information on social media about her fitness journey. One of the main points she stresses is that you don’t have to lose weight to transform your figure. Instead, you should focus on toning up.

She recently shared a before-and-after image, revealing that her weight didn’t change despite the fact that she looks much slimmer in the second photo. “I am the same weight in both photos, but my physique is completely different, with more muscle and less fat mass. Here’s how I did it,” she writes in the caption.

What Is Toning Up?

She starts by discussing the definition of the term. “First of all, ‘toning’ up essentially is a phrase used to make building muscle sound more feminine. It’s stupid, but it’s how most people know it. Losing body fat & building muscle is ‘toning’ up,” she writes in her post.

Photo 1: She Was Unhealthy with Fad Diets and Hardly Any Exercise

”Photo 1 was four years ago; I had a very unhealthy relationship with food and was on and off fad diets. I joined the gym and would go once or twice a week, but all I did was 5-10 minutes walking on the treadmill along with a few squats using a light dumbbell,” she continues.

She Would Starve Herself and Binge

“I thought that was the way women were ‘meant’ to train. I quite often would go until 4 pm before eating, where I would then have lots of chocolate & crisps and then would have my evening meal. I would then binge at the weekends because I felt so deprived of food during the week, and my nutrition and protein levels were low. I probably did 2-3k steps a day,” she says.

Photo 2: She Has a Healthy Relationship with Food and Trains

“Fast forward a few years, and I have, over the past couple years, established a healthy relationship with food - enjoying all things in moderation. I train to get strong, not to be slim. I walk where I can to get my activity level up. I prioritize rest. I love seeing my body get more muscular & my quality of life increases with that,” she continues.

Tip 1: Eat More

“If I can give just a few tips to help you get from A to B. To start your journey to health & becoming strong and healthy it would be…” she continues. The first tip is to eat more. “Chances are you’re eating a lot less than you need for the physique you want,” she explains.

How Eating More Can Be Beneficial

Many fitness experts maintain that while weight loss requires being in a calorie deficit, eating more calories is helpful when building muscle. The more you eat and fuel your body with healthy food, the more energy you will have for workouts.

RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50

Tip 2: Get Your Steps In

Her second suggestion? “Walk!” she encourages. “Stop driving or taking the bus to somewhere that would take you 15-20 minutes to walk. Try to aim for at least 8k steps a day and go from there.”

Health Benefits of Walking

Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine 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.

RELATED: 5 Signs Your Weight Gain Is Hormonal and How to Fix It

Tip 3: Strength Train

Tip three is to “train hard & lift weights,” she recommends. “To be ‘toned’ means to build muscle, and that’s going to be hard to achieve by being a cardio bunny. Lift and lift heavy. Put the pink dumbbells down & actually challenge yourself in the gym.”

Why You Should Lift Weights

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
  • Sharpen your thinking skills⠀

Tip 4: Amp Up Your Protein Intake

Her fourth tip? Eat some protein. “I had no idea that protein was important before getting into fitness. Not just for building muscle but also for your hair, your hunger, your energy, and your health. Try to aim for at least 2 grams of protein per kg of body weight,” she says.

RELATED: I Lost 30 Pounds in 5 Months After Making This 1 Simple Change

How Protein Can Help You Lose Weight

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. You can benchmark your progress with this useful Lean Body Mass Calculator. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

4 Ways I Tightened My Sagging Skin After 50

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Alicia Jones Healthy Living/YouTube
Leah Groth
By Leah GrothJul 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Do you have loose, sagging skin and don’t know how to firm it up? Alicia Jones is an accredited health expert who specializes in helping women after 50 “reclaim great health, increase energy, and lose weight through fun fitness and nutrition strategies.” In one of her viral YouTube videos, she discusses the number one way to firm up sagging skin. “Can you actually tighten loose skin? Well, if there's a way, in this video, I'm gonna show you how, and we're gonna do it in a way that I absolutely love by showing you an exact example,” she says in the clip.

Sue, 60, Came to Her Hoping to Firm and Tone Her Body

Alicia uses one of her clients, Sue, as an example. “When Sue first came to me at 60, she wanted to feel healthy and strong and to firm and tone her body. Sue had always been really active. She played volleyball. She was in a bowling league in the summer. She went boating and hiking, and she was even on a baseball team,” she says.

She Lost Weight Fast and Ended Up with Lots of Loose Skin

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

“But even though she was that active, she got diagnosed with diabetes. So a combination of her new medication and change in nutrition, Sue dropped weight fast, and she was left with a lot of loose skin in her arms and her chest and her stomach, and she really wanted to firm up,” says Alicia. “That's when she came to me, and during our first assessment, I will never forget that she asked me the question that many of you asked me: Can you actually tighten loose skin?”

You Might Be Able to Tighten Loose Skin Without Surgery

Surgery,Nurse,Hand,Taking,Surgical,Instrument,For,Group,Of,Surgeons,AtShutterstock

“So let's get honest about it,” she continues. “There are some ways that you might be able to tighten loose skin if you want to lose some weight, but you're not clinically obese. If you have lost weight suddenly, so there's a lot of weight really fast, or you lost weight through nutrition and through cardio alone, only one of those two ways, or maybe a combination of the two, then you may be able to tighten up loose skin,” she says.

The Secret Tool? Weight Training

Barbel weights in gymShutterstock

She then offers the secret solution to tightening up loose skin. “The power is in weight training. It's by doing weight training,” she says.

You Have to Be Consistent

close up of man holding weight in gymShutterstock

“Here's the thing, if you only lift weights every once in a while, or this is a tactic that you said you've been doing, but you haven't been consistent, that's where the issue lies. You've got to be consistent. You have to lift weights for a minimum of 12 weeks, if not longer in order to see those results,” she says.

RELATED:These One-Minute Habits Helped Me Lose 100 Pounds

Sue Firmed Her Arms and Tummy with Weights

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

“That was the exact plan for Sue. She had perfected cardio, but it was time to add a consistent weight training routine in order to firm her arms and tighten her tummy,” she says. “One year later, on a new low dose of medication, she feels confident and excited to wear tank tops that show off her beautiful arms. She's got her body back, and she is so proud, not to mention her strength and her energy, so she feels in control of her body and in control of her health.”

Tip 1: Start Slow

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Alicia offers a few tips to get “fabulous” results. The first? “You've got to start slow. So in order for you to tighten loose skin, it actually is heavier weight training that you would need to do. And no, I promise you won't bulk up,” she says.

Start with Lighter Weights and Slowly Go Heavier

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“But here's the thing: If you are just starting out, you can't jump right into a heavyweight training routine. You've got to work on adaptation, which means you gotta take it slow and do lighter weights at first. And if you're brand new and just starting out, never fear, you will still get that firming and toning effect to doing lighter weights at first because your body needs to adapt to that. So your body reacts by firming and toning,” she says.

Tip 2: Stick with the Same Workout

“Two, stick with the same workout. All too often, I see women jumping from one workout to the next workout to the next. The thing is, your body needs time to adapt in order to increase lean muscle,” she continues.

RELATED:These Key Habits Helped Me Lose 20 Pounds and Changed My Life

Do the Same Workout But Up the Weights

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

“More importantly, as I mentioned, when you want to tone and firm loose skin, then it is so important to be doing heavier weights. So instead of swapping out your workouts every single day or every few days, find a workout you love and focus on increasing the weight size. That way you are sure to be lifting a little bit heavier each and every time, which firms and tones the body weight,” she suggests.

Tip 3: Create a Consistent Plan

Workout Training Exercise Plan And Daily ScheduleShutterstock

“Number three, create a consistent plan,” she says. “You don't need to commit to every single day of weight training. In fact, I don't recommend that at first, but you do need to focus on getting in the same amount of weight training each and every week.”

Don’t Over Commit

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

Also, don't over commit. “Don't give yourself five days a week. Just choose a number that you know you can do. If it was the busiest time of your life right now, how many days of the week could you really, honestly, truly, realistically commit to doing? If it's one day, great if it's two even better, but it doesn't really matter. The point is you've got to stay consistent,” she says.

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

Tip 4: Work Your Whole Body

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

“Point number four, you've gotta work out the whole body. So all too often I see women just working that one area that they wanna tone. They only do arm exercises. They only do crunches, hoping to get their abs tight or the skin on their tummy tight or on their arms tight, when in reality, that's not the way to do it,” she says.

You Can’t Spot Reduce

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

“You can't spot reduce. In order for you to really firm up and tone, you've got to work the whole body, especially if a part of the reason that you feel that you have loose skin is because you need to lose some weight,” she says.

Whole Body Weight Training Revs Up Metabolism

“This is because whole body weight training revs up your metabolism. You burn fat even at rest throughout your whole body. The more lean muscle you create, the more you're going to be able to create a fat burning system and rev up your metabolic rate. And I promise you will not bulk up,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

The Longer You Have Been Carrying Excess Weight, the Harder It Is To Tighten Loose Skin

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

She also points out that “the longer that you've been carrying excess weight, the harder it is to tighten loose skin. And that's because of the elastin and collagen fibers within the skin,” she says. “They become damaged the longer they've been stretched out. So you'll want to start your weight training as soon as possible. So if you haven't started already, start now.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

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sydneystaubin/TikTok
Leah Groth
By Leah GrothApr 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months, simply by incorporating four easy changes into her lifestyle. “If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again,” she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

1. Drink Three Liters of Water Per Day

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Her first suggestion is to drink three liters of water every day. “That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum,” she says, pointing to her water bottle. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. What health benefits can you reap by hydration? According to the Mayo Clinic 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. "There are so many benefits to drinking the amount of water that your body needs and making this small adjustment to be more intentional with your water, can tremendously support your weight-loss journey," St-Aubin tells Body Network.

Related: I'm a Personal Trainer With a Flat Belly and Here's How to Get Yours

2. Amp Up Your Protein Intake

Ham,Egg,Omelette,Eggs,Fresh,Herbs,Salad,breakfastShutterstock

While there is no “need to track your food,” Sydney strongly suggests amping up your protein intake. “No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein,” she says. For breakfast, she suggests an omelet with “eggs for my protein with some added meat in there", and lunch, “some tuna concoction or salad with chicken,” and for dinner, salmon. “When you're prioritizing protein, you're seriously not going to be as hungry. You're going to be saying goodbye to all the snacks. You're not going to feel hungry late at night. Your body can then burn fat while you're sleeping. Trust me, it's so important.” When we reached out to her, she reiterated this fact: "I started to make every meal protein-oriented. I you make protein the focus in each of your meals, you'll stay full for longer periods of time and there won't be a need for as many snacks throughout the day. When I felt snackish, I started grabbing things that were higher in protein rather than carbs, so that they would actually tide me over until the next meal."

3. Stay in a Caloric Deficit

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

While “you don't even need to count or weigh if you don't want to,” you should “choose wisely about what you're putting on your plate and what your portions look like,” she says. “At the end of the day, we're staying in a caloric deficit.”

4. Get Your Steps In

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

Not only should you “get your steps in,” says Sydney, 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. "I started parking further away from the places I needed to go. This way, I was getting in more steps and therefore burning more calories without putting too much pressure on myself to do any specific type of exercise," she told us.

Related: 6 Body Changes Caused by Drinking Soda, According to a Diet Expert

5. Final Suggestion: Don’t Overcomplicate Weight Loss

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“You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it,” Sydney says at the end of the video. Or as she told us: "I started to incorporate exercise by creating a set schedule and routine for myself. I knew that in order to see results, I needed to be consistent but in order to be consistent, I needed to enjoy the movement. I don't believe in having to lift weights, run marathons or go to the gym in order to lose weight. I believe that any movement is a good one because the results come from consistency. I love mini trampoline fitness workouts, using a Rebounder, because they're fun and they can be done from the comfort of my own home. I love them so much that I teach my own classes online and have built an incredible community of ladies from all over the world. Don't over-complicate the weight-loss process. Do what you can every single day and the results will follow."

@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

💪🔥Body Booster: If you want to lose weight, amp up your protein intake. Proteins like lean meats, eggs, and legumes, fill you up while fueling your workouts, making you less likely to snack on unhealthy food.

Fitness & Workouts

Trainer Toned Her Legs at 45 by Doing These 4 Things

Shauna_Theresa6
Copyright shaunatheresa/Instagram
Leah Groth
By Leah GrothDec 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Do you want to tone up your legs? Shauna Theresa is a women’s fitness and nutrition coach who helps women over 40 “boost metabolism, build strong, sculpted bodies, and lose fat for life” using her STRONG method. In a recent post, she breaks down what you need to do to achieve great legs in your forties. “4 things that helped me tone my legs at 45,” she writes in the video. Here is everything she recommends.

Muscle Can Look Toned When You Build Them and Decrease Body Fat

“If your goal is to get ‘toned’ legs or any body part for that matter, it’s important to know what that really means,” she says in her post. “Muscles can’t get ‘toned.’ They can shrink or grow. But they can look “toned” when you build them and have less body fat. Knowing that it’s important you implement the right plan to support growing muscle and having less body fat.”

The 4 Things That Helped Her Tone Her Legs

In the video, she outlines the four things that helped her tone her legs.

  • Eating enough calories, protein, and carbs
  • Training heavy, especially quads
  • Walking daily
  • Taking rest and recovery days.

Step One: Grow Muscle Starting with Food

She breaks it into steps, starting with the first one: Grow the muscle. “Eat enough calories and protein (maintenance calories or 100-200 calories above), and have carbs pre and post-workout to help performance and recovery,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: 10 Weight Loss Methods a 77-Year-Old Expert Swears By

Step One: Strength Training

Also, part of the first step? “Weight train 3-4 times a week with progressive overload, train close to failure,” she says. 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
  • Sharpen your thinking skills.

Step One: Prioritize Sleep

Sleep is also important. “Get 7+ hours of sleep,” she says. 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.

RELATED: Meghan Trainor Flaunts Washboard Abs After Slim-Down: 10 Things We Know About Her Diet and Exercise Routine

Step One: Walk and Stay Active

The last part of step one is to stay active but in recovery mode. “Walk daily to help recovery, and get activity that does not compete with building muscle. Do this for 3-6 months,” she says. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine 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.

Step Two: Decrease Body Fat by Eating in a Caloric Deficit

The second step? Decrease body fat. “Eat in a calorie deficit (goal weight in lbs x 12) while still prioritizing protein, still having carbs pre and post workout,” she says.

Step Two: Still Do the Other Stuff

During this period, she recommends “still training heavily and close to failure with progressive overload so your body preserves muscle and burns fat, still getting 7+ hours of sleep, and walking daily. Do this for 6-12 weeks, then cycle back maintenance,” she says.

RELATED: Coach Lost 10 Pounds in 6 Weeks Eating These 5 High-Protein Dinners "I Would Eat Again and Again"

You Will Build Muscle and Burn Fat

“When you implement and cycle the two steps above, you optimize your body and metabolism to build muscle, burn fat, and maintain results sustainably. This is how I got leaner and stronger in my 40s. It’s all about knowing the right dials to turn and knowing how to work with your body. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Things I Did to Lose Stomach Fat

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Leah Groth
By Leah GrothAug 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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DeAsia Green (@deasiagreenn) is a weight loss warrior and influencer who has amassed a TikTok following of over half a million people. She regularly shares videos revealing all of her tips and tricks on losing weight and burning fat. In one viral video she opens up about a few of the habits that enabled her to get a flat tummy. “4 things I did to lose stomach fat,” she writes in the clip.

Cardio

@deasiagreenn

it’s all about consistency 🤌🏽 @bloomnu

Exercise is the first habit that helped DeAsia blast belly fat. She specifies that “Cardio, especially sprint intervals,” were helpful. According to research, sprint intervals burn 40 percent more fat than HIIT workouts in 60 percent less time. Similar to HIIT, it involves running at a high speed for a period of time, followed by a brief rest, and then another sprint, and so on.

She Made Major Changes to Her Diet

DeAsia also made some major changes to her diet. “Stopped eating out every day and started eating whole foods,” she writes in the clip. She eliminated junk food, processed food, and sugar. Studies have found that the more meals you eat at restaurants, 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.

Related: #1 Habit That Ruined My Hormonal Health, According to Nutritionist

Gym Workouts

Weight and strength training were also impactful in her fat loss. “Creating a gym routine structured around my goals and sticking to it,” she writes. 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
  • Sharpen your thinking skills.

Gut Health

She also prioritized digestion. “Started working to improve my overall gut health,” she concluded. There is actual research backing up that certain types of gut bacteria make it harder to lose weight.

Related: I’m a Transformation Coach and This Is How to Lose 22 Pounds in 12 Weeks

One Final Tip? Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, adds one final tip. “I would also add getting 7 to 9 hours of quality sleep,” she suggests. “When you’re sleep deprived your hunger can be more intense and you turn to comfort food when you’re tired.”

💪🔥Body Booster: Sprint interval training is significantly more effective in terms of fat loss than HIIT or other types of exercise. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
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Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

Shutterstock

There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

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

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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