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Fitness Instructor Lost 10 Pounds After Correcting 3 Habits

A fitness pro reveals three mistakes you might be making getting in the way of your weight loss.

McKenna Olsen mckennahenrie

Do you feel like you are doing all the right diet and exercise things, but can’t seem to lose weight? You might be making a few mistakes, according to one expert. McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new post, she reveals a few changes she made.“If you exercise 4-5 times a week and eat in a calorie deficit but aren’t losing fat, here’s what you need to evaluate,” she writes across the Instagram video. “If you are trying to lose body fat and feel like you are ‘doing everything right’ but not seeing change…you probably aren’t doing the right things,” she adds in the caption.


You Aren’t Adhering to Diet During the Weekend

Weekend adherence is key, says McKenna. “Are you only tracking food intake Monday-Thursday or Monday-Friday and then not Saturday or Sunday, treating the weekend as a free for all? Understand the weekend makes up 28-42% of your week...depending if you count Friday. This means it CAN be an obstacle in your progression if it turns into a free for all. The weekend still counts,” she says.

You Are Only Focusing on Workouts and Nutrition

“Are you only focusing on workouts and nutrition?” she asks. “It’s time to prioritize the things we deem as ‘little’ that actually make a BIG difference (especially as women), such as SLEEP,” she writes. “Sleep is where our bodies ultimately recover. If we are not prioritizing it, we are going to lack recovery and over time, have an increase in our stress hormone, cortisol, which if CHRONICALLY elevated, can cause inflammation, lack of recovery and impact hunger hormones, causing you to feel more “snacky” which of course can make it harder to adhere to your nutritional targets. Higher inflammation doesn’t “stop” fat loss but it does MASK fat loss, meaning the more inflammed you are due to lack of making sleep or stress management a priority, IS going to make it appear that you are not making progress.⁣”

RELATED: “Crush” Your Fat Loss in 10 Days with These 5 Fitness-Instructor Endorsed Tips

You Aren’t Adapting

“How long have you been at this nutritional intake? If it’s been a solid 3-4+ weeks and adherence TRULY is 90+%, you might just be ready for a change,” McKenna claims. “Adaptation is a real thing. Over time, Your “deficit” intake will no longer be a deficit and your energy OUTput will become something your body adapts to which means a change IS eventually going to be needed to further things.⁣”

She Also Started Grocery Shopping and Meal Planning

In another post she reveals a few more habits that helped her lose weight, starting with “regular grocery shopping + meal planning,” she says. “I had to stop the snacking and reprioritize eating REAL MEALS. Grazing through the day without optimal protein led me to overconsume the fats and carbs,” she writes.

She Packed Snacks When on the Go

Next, she “stopped going unprepared when leaving the house,” she writes. “This always leads to built-up hunger, leading to overconsuming or snacking later on. I always brought a high-protein snack with me in case I was out longer to avoid overeating at the next meal or mindlessly snacking.⁣”

RELATED: Top Fitness Coach Shares How She Lost 15 Pounds in 90 Days

She Started Eating Breakfast

Her third change? “For so long I was the person who never ate breakfast. I blamed it I’m not having an appetite in the morning and little did I realize that not eating in the morning was continuing to suppress my appetite, then I’d end up extra hungry later and be even more mindless.,” she writes.

She Also Started Paying More Attention to Carbs and Fat

The last thing she did? She “stopped winging it” with her “energy nutrients (carbs + fat) and realllllly starting paying attention to fat intake and not letting it exceed 30% of my daily intake,” she says. “People tend to be so scared of carbs but fats are the nutrients that add up QUICK. Your body is far more likely to store extra fats as fat vs carbs since carbs are your body’s main energy source. This way my issue.. grazing on nuts/seeds, rice cakes with pb. No real meals and the fats added up QUICK.⁣⁣” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Monica lifestylewithmon
Copyright lifestylewithmon/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.

Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

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

Take Progress Photos

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

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Andrea Michelle andimichellefit
Copyright andimichellefit/Instagram

Are you trying to lose weight but aren’t sure what to do? It may be as simple as implementing a few healthy habits into your routine, says one expert. Andrea Michelle is an online coach and certified personal trainer who helps “women love their bodies and get strong AF,” she writes in her Instagram bio. In a new post, she reveals what she did to lose 95 pounds. “I went from 240 lbs to 145 lbs naturally, & if I was someone who wanted to do the same in 2025, here’s what I’d do,” she captioned the post. “Steps to kickstart your weight loss journey.”

Step One: Eat in a Calorie Deficit

The first thing to do, is eat in a calorie deficit. “Calculate your TDEE (there are lots of online calculators) and ensure you are consistently eating below your maintenance requirements. This can be as little as 100- 200 calories below maintenance, as long as you are consistent you will lose fat,” she writes.

Step Two: Don’t Eliminate Foood Groups You Like

Next, don’t eliminate any food groups or foods you enjoy. “Work these foods into your meal plan, prioritize variety and plan for treats. All foods fit! If you enjoy the foods you are eating it will be much easier to stick to your deficit,” she suggests.

Step Three: Prioritize Protein

The third step is prioritizing protein. “Protein is so important while losing weight for a number of reasons. Firstly it increases satiety, keeping you fuller for longer. Secondly it boosts metabolism, it takes more energy for your body to break down protein than it does carbs or fat. Thirdly it preserves and builds muscle mass. During weight loss eating adequate protein helps your body preserve lean muscle mass, this means more of the weight you lose is fat,” she writes.

What Science Says About Protein

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.

Step Four: Have a Step Goal

Next, have a step goal. “I did no formal cardio while losing weight. Instead, I focused on increasing my NEAT (non-exercise activity thermogenesis) and had a goal of hitting at least 10 thousand steps per day. If this is a big jump for you start by increasing your steps slowly over time. Pick a step goal that is challenging but realistic,” she writes.

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

How Many Steps?

How many steps should you walk? According to a 2018 study in Obesity, walking 10,000 steps a day is linked to 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.

Step Five: Lift Weights

“Focus on strength training regularly with progressive overload,” is step five. “Strength training is so important while losing weight because we don’t want to burn our muscle, we want to burn fat! If you strength train while in a calorie deficit you will lose less muscle than someone who isn’t exercising or only doing cardio,” she writes.

Science Supports Strength Training for Weight Loss

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 Six: Be Patient

And the last step? Be patient. “Remember progress takes time. Short term fixes = short term results. Be patient with yourself and celebrate all the small wins along the way!” she writes.

See Her Before-and-After

In another recent post, Andi shared her amazing before-and-after photos. “Transformation photos will show you what I lost, but they don’t show you everything I’ve gained in the process- strength, confidence, determination, self love, discipline,” she wrote. “Photo on the left is from Oct. 2023. Photo on the right is from Sept. 2024.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Jamie Sherman Jglass
Copyright Jglass/Instagram

Do you want to lose weight before summer? Start making small changes now, and you can. Jamie Sherman is a weight loss and nutrition coach who lost weight herself, transforming her body and life. In a few new posts, she reveals exactly how she did it. “You could look and feel like a completely different person in 3 months. Start today. Don't wait until it's summer and you realize you still feel uncomfortable in your body. Here's some of the things I’ve done to lose 12lbs and transform my body and life in a few months.”

Eat More Protein

The first change she suggests making is amping up your protein intake. “You should be eating at least .8g for your body weight in protein. This will help you stay full and satisfied throughout the day,” she writes.

Lift Weights

Her next suggestion is weightlifting. “I promise you won't get bulky from lifting. Strength Training has SO many benefits and one of them is help you lose fat and build muscle to create a lean, strong look. It also helps boost your metabolism,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk More

Also, you should walk more. “Increase your average daily steps by 2k,” advises Sherman. “If you're current average is 5,000steps/day, try to add a little more every day. Go take that walk after dinner, park your car further at the store, or just get up and walk around at the office. That adds up to 14,000 more steps/week which can make a huge different for fat loss.”

Sleep

Make sure to sleep to allow your body the time it needs to regenerate and recharge. “Aim to get at least 7 hours if you can!” writes Sherman.

Track Your Food

“Track your food,” she continues. “Not forever but so you can know what you're consuming if you're trying to lose fat.”

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

Eat More Nutrients

In another post she added some more habits that helped her lose weight. “I’m now eating A LOT more. I was lacking nutrients and under-eating before. I’m a busy mom of 2 and I found myself skipping meals and just grabbing food when I was starving,” she writes.

Don’t Skip Breakfast

Don’t skip your morning meal. “I eat breakfast every single day. I used to fast until noon sometimes because I didn’t really think about food in the morning. Now I make sure to eat a big breakfast which gives me energy throughout the day and helps kickstart my metabolism,” she says.

Balance Macros

Balancing macros is key. “I went from trying to avoid carbs to now having the right amount of carbs, fat, and protein throughout the day. I eat a lot of carbs now and I’ve never felt better,” she writes.

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

Structure Your Workouts

You should also structure your workouts instead of winging it. “I shifted from taking a lot of random cardio classes to structured strength training,” shes ays.

Shift Your Mindset

And, her two last recommendations? “I shifted my identity and mindset through the process,” she says. “I went from thinking I knew what my body needed to lose weight (eating healthy and consistent work outs) to actually learning exactly what I needed for fat loss to achieve my specific goals.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dusty Young  Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
Copyright dusty.coaches/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 on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


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

@indyaagos

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

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

She Also Educated Herself on Macronutrients

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

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

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

@indyaagos

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

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

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

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

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

Raven_Norwood_rowwithraven1rowwithraven/Instagram

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

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

Raven_Norwood_rowwithraven2raven.grl/Instagram

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

She Fell in Love with a Boutique Fitness Method

Raven_Norwood_rowwithraven4raven.grl/Instagram

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

She Took Progress Pictures

Raven_Norwood_rowwithraven6raven.grl/Instagram

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

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

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

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

She Also Switched From HIIT to Low Intensity Workouts

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

And, She Prioritized Sleep

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

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

@theguywiththepinkshoes

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

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

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

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

She Also Walks 10,000 Steps a Day

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

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

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

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

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

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

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

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

She Also Followed a Meal Plan

@therealjoyymaria

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

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

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

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

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

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

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

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

Melissa McCord fitmission.nutrition
I'm a Nutrition Coach and These 6 High-Protein Bowls Under 400 Calories Help Burn Fat
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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 want to drop body fat while eating delicious meals? One expert claims to have the perfect menu. Melissa McCord is a weight loss and macro nutrition coach who helps women over 35 get their best bodies ever with sustainable health habits. In a recent social media post, she reveals a few of the go-to meals that help her slim down fast. “5 high protein meals I eat on repeat when I want to drop body fat,” she says. “These meals are packed w/ at least 35g of protein as well as complex carbs & some healthy fats to keep you full, satisfied & in a calorie deficit for fat loss! “This day is less than 1400 cals WITH 140 grams of protein!”

Breakfast: PB Banana Protein Oatmeal

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.​Best: Vegan Protein Superfood ShakeShutterstock
  • 1/2 cup oats (40g)
  • 1 scoop whey protein (30g)
  • 1 tbsp powdered peanut butter (6g)
  • ½ cup unsweetened almond milk (120ml)
  • Top with:
  • ½ medium banana (50g)

Macros: 350 Cals | 35 Protein | 40 Carbs | 6 Fat.

Lunch: Chicken Bacon Ranch Power Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock
  • 5 oz grilled chicken breast (140g)
  • 1/4 cup cooked quinoa (35g)
  • 1.5 cups steamed broccoli (110g)
  • 1 slice Turkey bacon (chopped)
  • 2 tbsp Greek yogurt ranch (30g)

Macros: 335 Cals | 40 Protein | 21 Carbs | 10 Fat.

Dinner: Turkey & Rice Stir-Fry

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock
  • 4oz extra-lean ground turkey (112g)
  • 1/2 cup cauliflower rice (80g) + 1/4 cup jasmine rice (45g)
  • 1 tsp sesame oil (5ml)
  • 1-2 tbsp soy sauce (15-30mls)
  • Top with:
  • 1 tbsp (drizzle) light Yum Yum sauce (15g)

Macros: 340 Cals | 38 Protein | 20 Carbs | 12 Fat.

Snack 1: Yogurt with Berries

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock
  • 1/2 cup Greek yogurt (120g)
  • 1/2 cup mixed berries (70g)

Macros: 120 Cals | 15 Protein | 12 Carbs | 1 Fat

Snack 2: Apple, Nuts, and Cheese

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  • 1 Small apple (160g)
  • 1 pack of 100-calorie coco-dusted almonds
  • 1 light string cheese (24g)

Macros: 250 Cals | 12 Protein | 26 Carbs | 11 Fat

Total for the Day

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

“You can adjust portions based on your needs! More oz of meat will be even more protein!” says Melissa. Total DAILY Macros: 1395 Calories | Protein 140 | 120 Carbs | 40 Fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Petra Genco
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Most women in their 50s know the frustration of watching the scale creep up despite their best efforts. Petra Genco certainly did. As a transformative fitness trainer and weight loss coach with over 700,000 YouTube subscribers, Petra spent years battling stubborn weight gain before discovering the approach that helped her lose 30 pounds in her 50s. "I'd spent years following mainstream fitness advice. Eat less, move more, burn more calories than you consume," Petra shares. Her expertise now helps women in their 40s, 50s, and 60s reclaim their health and confidence after struggling with menopausal weight changes. Read on to discover the proven strategies that could transform your midlife weight loss journey, too.

Your Body Has Changed

The traditional weight loss methods that worked in your younger years simply don't apply anymore. "The real reason it feels impossible to lose weight is that your body has changed. The old tactics just don't work anymore," Petra explains in her recent post. Beginning in your mid-30s, your body starts perimenopause, which can last for years before menopause actually begins. During this transition, hormones like estrogen, insulin, and cortisol fluctuate significantly, causing your metabolism to slow down and your body to store more fat, especially around your midsection.

Hormones Are the Hidden Culprit

Your hormonal shifts create a perfect storm for weight gain that calorie-cutting alone can't fix. "Hormones like estrogen, insulin and cortisol all start fluctuating, causing your metabolism to slow down," says Petra. Even when you eat less, your body stubbornly holds onto weight because it's functioning differently than before. These hormonal changes don't just affect your weight—they impact your energy levels, hunger signals, and even where your body stores fat, making the traditional "eat less, exercise more" approach increasingly ineffective.

Restriction Leads to Binging

Severely limiting calories often backfires in midlife. "I'd tell myself I was being good all day, eating almost nothing, snacking here and there to get by. Then dinner would roll around and I'd eat a huge carb-heavy meal because my body was so deprived," Petra admits. This restrictive cycle triggers intense cravings and energy crashes, often leading to weekend binges followed by renewed promises to be stricter the next week. The guilt and frustration of this pattern can continue for years without producing results, leaving you exhausted and demoralized.

Focus on Supporting Your Metabolism

The key shift is nourishing your body rather than depriving it. "Instead of focusing on just eating less, I started focusing on eating to support my metabolism," Petra reveals. As we age, we naturally lose muscle mass (sarcopenia), which directly affects our metabolic rate. When younger, cutting calories might work because muscle mass is higher, but during menopause, you're already losing muscle yearly. Simply eating less further slows your metabolism, making weight loss nearly impossible without addressing the underlying metabolic changes.

Prioritize Protein With Every Meal

Structured, protein-rich meals can transform your weight loss results. "I stopped starving myself and started fueling my body with real nutrient-dense meals," says Petra. Rather than grazing on snacks throughout the day and having one large dinner, she switched to three balanced meals daily. Protein became her non-negotiable at every meal because it's essential for maintaining and building muscle, which keeps metabolism strong. This approach not only supports weight loss but also eliminates the constant battle with food cravings that plague many women in midlife.

Less Exercise, More Results

Counterintuitively, excessive exercise can sabotage your weight loss efforts after 50. "When we over-train, especially in menopause, it raises our cortisol, the stress hormone, and high cortisol makes our body hold onto fat," Petra explains. Instead of exhausting yourself with lengthy cardio sessions or intense daily workouts, focus on 20-30 minutes of weight training 3-4 times weekly. This targeted approach preserves muscle mass and maintains metabolic health without triggering the stress response that promotes fat storage.

Movement Throughout Your Day Matters More

Daily activity levels have a greater impact than structured workouts alone. "I realized that I didn't need more exercise. I needed more daily movement," says Petra. Think about how active you were when younger—walking everywhere, chasing after kids, constantly on the move. Now, many women spend hours sitting at desks, watching TV, or on devices. Making walking a daily non-negotiable becomes a game-changer for sustainable weight loss. It's low-impact, accessible, and surprisingly effective at boosting your daily calorie burn without adding stress to your system.

Manage Stress to Unlock Weight Loss

The often-overlooked stress factor plays a crucial role in midlife weight management. "Stress is one of the biggest, yet most overlooked factors that make weight loss harder, especially in midlife," Petra notes. Women typically juggle numerous responsibilities—family, work, household management—while also feeling pressure to fix their changing bodies. This chronic stress elevates cortisol, pushing the body into survival mode where it stores more fat, particularly around the abdomen, and intensifies cravings while depleting energy.

Stop Fighting Your Body

Approaching weight loss as warfare against your body creates counterproductive stress. "Weight loss should not stress you out. Once I stopped treating weight loss like a battle, and instead focused on simply living a healthier lifestyle, everything changed," Petra shares. Letting go of calorie obsession and exhausting workout regimens allows you to make sustainable changes that work with your body rather than against it. When you enjoy the process and prioritize feeling good, weight loss happens more naturally as a side effect of improved overall health.

Simple Habits Create Powerful Changes

Small, consistent actions yield better results than drastic measures. "I focused on eating balanced meals that kept me full and satisfied, rather than starving myself. I started moving my body in ways that I enjoyed," says Petra. Other simple yet effective habits include spending more time outdoors, prioritizing quality sleep, limiting screen time before bed, taking magnesium supplements to promote relaxation, and keeping your bedroom cool at night. These seemingly minor adjustments can significantly reduce stress levels, which often leads to natural weight loss.

A Sustainable Approach Brings Lasting Success

The most effective weight loss strategy embraces consistency over perfection. "The more I focused on feeling good, the more the pounds melted away," Petra explains. By working with your changing body instead of fighting against it, you create lasting results without the mental and physical strain of traditional dieting. This mindset shift transforms weight loss from a frustrating battle into an empowering journey of health improvement, ultimately resulting in not just weight loss but increased energy, better sleep, reduced pain, and renewed confidence. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Tara Gidus Collingwood dietdivatara
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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.

Are you eating lots of healthy food, but can’t seem to lose weight? Many foods you think are healthy, and even grew up eating, actually aren’t. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. She recently revealed to us the 12 “healthy” foods that keep people from losing weight, because they aren’t good for you. Here they are:

Granola & Granola Bars

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We grew up believing that granola was a health food. However, it isn’t. “Often loaded with added sugars and oils,” says Collingwood. “Some bars are basically candy in disguise. Granola is like crumbled cookies!”

Flavored Yogurt

Composition with plastic cups with yogurt on grey table

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You will hear many health experts recommend Greek yogurt for weight loss. However, this doesn’t include flavored types. “Even low-fat versions can have a ton of added sugar. Plain Greek yogurt is usually a better option,” says Collingwood.

Veggie Chips

Healthy Homemade Vegetable Chips on a Cutting Board

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Veggie chips are just ground-up veggies in chip form, right? Nope. “These are usually made from potato starch with a sprinkle of vegetable powder—not much better than regular chips,” says Collingwood.

Smoothies

Healthy, diet and fruits while preparing a smoothie or shake in a blender at home. Making a fresh homemade organic drink with strawberries to cleanse and provide energy for vitality and healthShutterstock

Smoothies are good for you, right? Stay away from store-bought options, says Collingwood. “They seem healthy, but many are packed with fruit juice, sugar, and even ice cream. Homemade smoothies with whole fruit and protein powder are better,” she says.n

Deli Salads

Caesar Salad​Caesar SaladInstacart

While making your salad is a great, healthy meal idea, stay away from fast food and deli salads. “Watch the dressings, cheese, and croutons—some can be over 1,000 calories and full of saturated fat,” Collingwood.

“Multigrain” Bread

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Multigrain bread often isn’t, Collingwood notes. “Sounds good, but unless it’s 100% whole grain, it might just be white bread with food coloring and a few seeds.”

Dried Fruit

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,​ 10. Dried Fruits and Beef JerkyShutterstock

Dried fruit is tempting and seems harmless. However, Collingwood maintains that a lot of options – even those sold at Trader Joe’s and other health food stores – are “super dense” in natural and added sugar. “It’s easy to overeat and spike your blood sugar,” she says.

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.​MCT OilShutterstock

Coconut oil was all the rage a few years back, but it’s not going to help you lose weight. “Touted as healthy, but it's still high in saturated fat and very calorie-dense,” Collingwood says.

Fruit Juices

Fresh,Orange,Juice,In,The,Glass,Jar​7. Fruit JuicesShutterstock

“Even 100% juice lacks fiber and is basically concentrated sugar. Whole fruits are better,” says Collingwood.

Frozen Yogurt

Closeup of woman's hands holding cup with organic frozen yogurt Ice cream served in a plastic takeaway, Healthy eating concept.

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Frozen yogurt isn’t a free pass because it’s yogurt. “Often lower in fat than ice cream, but sugar can be really high, and therefore calories as well,” says Collingwood.

Wraps & Flatbreads

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

If you always opt for wraps and flatbreads instead of sandwiches, thinking they are healthier options, you might be mistaken. “People assume they’re healthier than sandwiches, but most wraps have more calories than two slices of bread,” Collingwood says.

Trail Mix

Colorful trail mix in a white bowlShutterstock

Another snack we grew up thinking was healthy? Trail mix. “Can be healthy… until you add chocolate, sugary dried fruit, and salty nuts,” says Collingwood. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.