3 Easy Steps That Will Help Anyone Lose Weight and Look Great

Do you want to lose weight but aren’t sure where to start? Keep it simple, urges one expert. Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods” or going to extremes with exercise. In a recent viral video, she reveals, “The best and fastest way to lose 50 pounds is to love what you see when you look in the mirror without cutting off your favorite food or worrying about regaining the weight,” she says in the clip.

It Will Work No Matter Your Age or Health Condition

“This will work for you whether in your 30s, 40s, 50s, or 50s,” she promises about her 4-step plan. “Whether you're struggling with PCOS, menopause, hypothyroidism, hormonal imbalances, or no health conditions at all. This has worked for hundreds of my clients of all age ranges, and I guarantee it'll work for you too,” she says.

Step One: Calculate How Much to Eat

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“The first thing we need to do is calculate exactly how much we need to be eating to lose these 50 pounds. You're gonna set your calorie needs in 30-pound increments, and you'll be eating a short amount of food to lose your first 30 pounds, readjusting your calories to lose the rest of the weight,” she says.

This Will Ensure You Don’t Hit a Plateau or Starve Yourself

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Why is this so important for weight loss? “This ensures you don't hit a plateau, and you're not eating too few calories from the beginning,” she explains.

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Recalculate Once You Get to Your Goal Weight

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“Your first full weight's gonna be 30 pounds from where you are today. So, say you're currently 200 pounds. Your first full weight would be 170 pounds. Base your calorie in each base on 170 and adjust again once you reach 170 so you wanna take your 30-pound goal weight. In this case, 170 times 12 and that's gonna give you your calorie deficit goal. 170 times 12 is 2,040 calories. Do that calculation for yourself, and that'll be the number of calories you need to eat until you reach your first goal weight. Once you get there, you will recalculate based on your final goal weight.”

Step Two: Make Sure You Are Eating Enough Protein

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“Now that we got that math out of the way, let's go to number two, which is making sure you're eating enough protein within your calorie deficit,” says Soraya. “The best way to calculate your protein need is if you weigh more than 225 pounds, you wanna take your current weight times 0.6, and that's your daily protein goal. If you weigh 225 pounds or less, take your current weight times to point eight, and that's your daily protein goal.”

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If You Are Plant-Based, Use This Equation

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“If you're plant-based, vegan, or vegetarian, take your current weight times to point four, and that's your daily protein goal. The reason being it's a lot harder to get in protein when you are plant-based cause you don't eat meat and other things for higher in protein,” she says.

Step Three: Light, Low Impact Movement

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Moving on to exercise – but not the high-intensity type. “Number three, you wanna make sure getting in enough light, low impact movement will help you burn more calories and enhance your metabolism,” Soraya says.

Set Step Goals

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“I recommend walking 7,000 or more steps per day or aiming for an hour per day. They equal about the same thing,” she says. “If you're pretty sedentary right now, take a smart walk or use an app on your phone to figure out how many steps you're getting a day now and increase that by 1,000 every week,” she recommends. “For example, so you find that you're only getting 2,000 steps a day on average now, next week aim for 3,000 and 4,000 and work your way up to get about 7,000.”

Step 4: Implement Strength Training

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The final step, four, “you want to implement strength training, because this is what's gonna help you melt that fat,” Soraya says, noting that it gives you “that lean tone look versus that skinny fat look,” and that it’s simple. “I recommend three days a week strength training, 45 minutes to an hour, one-day upper body, one day lower body, and one-day full body, and only focus on four strength training exercises per session so it's not too overwhelming, and you don't get burnt out.”

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Losing 50 Pounds Is Easier Than You Think

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Soraya maintains that these simple steps are incredibly effective. “If you focus on these four things, losing 50 pounds is gonna be easier than it's ever been, and you'll actually be able to keep the weight off,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to lose 10 pounds by the holidays? Jenn Markwardt is a fitness and nutrition coach and founder of Flourish Nutrition, whose goal is “helping you lose 20lbs in a stress-free way. In a recent social media post, she reveals how to drop weight fast by making a few simple tweaks to your routine. “Maybe it’s your energy, maybe it’s an extra 10-20lbs that came out of nowhere, especially around your middle, or maybe it’s exhaustion and brain fog you can’t get rid of,” she writes in the Instagram post. “Here are the three️ things I (and my clients) would avoid if I wanted to drop fat and get my energy back.”

Stop Eating Healthy and Start Eating with Intention

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Her first tip? Stop eating “healthy” and start eating with intention. “Track your food for a week (not forever, and you’ll be amazed at what you learn. It’s not about eating as little as possible; it’s about understanding how to build your pants in a way that leaves you full and satiated and helps your body lose fat without restriction and hunger,” she writes in her post.

Get More Focused with Exercise

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Next, “stop doing random workouts and only relying on cardio,” she says. “Muscle is the key to lighting up your metabolism and helping you actually keep your results! You should be training intentionally in a progressive overload style (building in weights or reps each week) to optimize your results!”

Don’t Do It Alone

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And her third tip is to “stop trying to go it alone,” she says. “Listen, things change as we age, but you are not broken. It’s not impossible to see results, but you have to do things differently than you did in the past, and it’s a heck of a lot easier when you have the support and accountability of coaches and other women just like you.”

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She Also Recommends These 5 Healthy Habits for Weight Loss

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In another post, she reveals that one of her clients dropped a whopping 30 pounds over a period of six months, “and this was someone who has done literally every diet under the sun,” she says in the clip. “Here are the five habits we focused on to optimize her metabolism hormones and get her energy back so fat loss felt easy,” she adds in the post.

Walk 8,000 to 10,000 Steps Per Day

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The first habit is to get your steps in. She recommends “daily movement of 8-10k steps.” Why should you aim for 10,000 steps per day? A 2018 study published in the journal Obesity found a link between walking that amount 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.

Amp Up Your Protein Intake

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Next, amp up your protein intake. “30g of protein at each meal for satiation and preserving and building muscle,” she writes. 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.

Also, Increase Fiber Intake

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Also, she recommends amping up your fiber intake. “25g of fiber daily” is her suggestion. Why? “Fiber is key for balancing blood sugar and keeping you full, so you avoid mindless snacking,” she says.

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Strength Train

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In addition to getting your steps in, she recommends doing strength training to build muscle. Specifically, she suggests three 30-minute strength workouts a week “using our Flourish Fitness progressive overload program,” 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

Stress Management

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Lastly, she stresses the importance of mental health. She explains that “stress management and finding and creating the time to prioritize” yourself is fundamental in getting in physical shape.

A Lot of Factors Impact Weight Loss

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“And here’s why this works: your metabolism isn’t just ONE thing. There are a lot of factors, and your daily habits have the biggest impact on your metabolic health and hormones. You don’t have to do these things perfectly, but consistency (even on the weekends) matters for forever results,” she writes at the end of the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.