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9 Steps I Took to Reinvent Myself in 6 Months

Feeling stuck in your fitness journey? Olivia Jarvis shares her personal transformation blueprint.

FACT CHECKED BY Christopher Roback
Olivia jarviss
FACT CHECKED BY Christopher Roback

Have you ever felt like you're spinning your wheels in your fitness journey, not seeing the results you crave despite consistent effort? You're not alone. Olivia Jarvis, a popular social media influencer in the fitness space, recently shared her struggle and subsequent breakthrough in a popular video. After six years of consistent gym attendance without achieving her desired results, Olivia finally cracked the code to reinvention in just six months. Here's how she did it - and how you can, too.


Prioritize Your Health

Olivia realized she had been coasting and training regularly but without specific goals. "When I actually look back, like last year I coasted. I trained regularly, but I didn't really have any specific fitness goals," she admits in the video. She emphasizes the importance of making health a top priority, recognizing its impact on overall happiness and energy levels.

Consistency is Key

"I have followed the exact program for over eight weeks," Olivia shares in the video. She stresses the importance of consistently following a progressive program and doing the same exercises week after week to track progress effectively.

Action Over Overthinking

Olivia found herself caught in analysis paralysis. She advises in the video, "When you're constantly changing stuff, it is just so hard to gauge what's actually working." She recommends committing to a program and giving it time before making changes.

Commit to Reinvention

"I genuinely just got to a point where I just thought I don't like what I see in the mirror. I don't recognize myself," Olivia confesses. She emphasizes the importance of committing to change when you're not happy with how you feel or look.

Lift Heavy and Progressive Overload

A game-changer for Olivia was lifting heavier weights and focusing on progressive overload. "It's only when I've been literally overhead pressing like 16 kg up to 20 kg that I've actually seen physical changes in the shape and definition," she reveals in the video.

Daily Meditation

Olivia incorporated a 10-minute daily meditation into her routine. "I can't even begin to explain how much calmer and how much more I get done in a day," she says in the video, noting improvements in concentration and reduced overthinking.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Reduce Caffeine Intake

Cutting back on caffeine made a significant difference for Olivia. "I was thinking, gosh, I don't remember always being this anxious," she reflects in the video. She noticed improvements in anxiety levels and sleep quality after reducing her caffeine consumption.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Create Accountability

Olivia emphasizes the power of community and accountability. She created the Flowness Club, where members check in daily with their progress. "Accountability is what you need," she asserts, noting how it's helped her push herself further.

Set a Bedtime Before a Morning Alarm

"For years, I spent so long setting a 6:00 AM alarm, and then I'd be in bed at midnight and always be so tired," Olivia admits in the video. She found that setting a consistent bedtime before focusing on wake-up time significantly improved her sleep quality and morning routine.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Final Word

Olivia's journey demonstrates that reinvention is possible with the right approach. "You literally have all the answers," she encourages. "It is all inside. It's just getting quiet enough and getting honest with yourself." By implementing these nine steps, you can break through plateaus and achieve the transformation you've been seeking.

As Olivia says, "It is only you that's going to change." Are you ready to start your reinvention journey? 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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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.

Have you ever felt like you're spinning your wheels in your fitness journey, not seeing the results you crave despite consistent effort? You're not alone. Olivia Jarvis, a popular social media influencer in the fitness space, recently shared her struggle and subsequent breakthrough in a popular video. After six years of consistent gym attendance without achieving her desired results, Olivia finally cracked the code to reinvention in just six months. Here's how she did it - and how you can, too.


Prioritize Your Health

Olivia realized she had been coasting and training regularly but without specific goals. "When I actually look back, like last year I coasted. I trained regularly, but I didn't really have any specific fitness goals," she admits in the video. She emphasizes the importance of making health a top priority, recognizing its impact on overall happiness and energy levels.

Consistency is Key

"I have followed the exact program for over eight weeks," Olivia shares in the video. She stresses the importance of consistently following a progressive program and doing the same exercises week after week to track progress effectively.

Action Over Overthinking

Olivia found herself caught in analysis paralysis. She advises in the video, "When you're constantly changing stuff, it is just so hard to gauge what's actually working." She recommends committing to a program and giving it time before making changes.

Commit to Reinvention

"I genuinely just got to a point where I just thought I don't like what I see in the mirror. I don't recognize myself," Olivia confesses. She emphasizes the importance of committing to change when you're not happy with how you feel or look.

Lift Heavy and Progressive Overload

A game-changer for Olivia was lifting heavier weights and focusing on progressive overload. "It's only when I've been literally overhead pressing like 16 kg up to 20 kg that I've actually seen physical changes in the shape and definition," she reveals in the video.

Daily Meditation

Olivia incorporated a 10-minute daily meditation into her routine. "I can't even begin to explain how much calmer and how much more I get done in a day," she says in the video, noting improvements in concentration and reduced overthinking.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Reduce Caffeine Intake

Cutting back on caffeine made a significant difference for Olivia. "I was thinking, gosh, I don't remember always being this anxious," she reflects in the video. She noticed improvements in anxiety levels and sleep quality after reducing her caffeine consumption.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Create Accountability

Olivia emphasizes the power of community and accountability. She created the Flowness Club, where members check in daily with their progress. "Accountability is what you need," she asserts, noting how it's helped her push herself further.

Set a Bedtime Before a Morning Alarm

"For years, I spent so long setting a 6:00 AM alarm, and then I'd be in bed at midnight and always be so tired," Olivia admits in the video. She found that setting a consistent bedtime before focusing on wake-up time significantly improved her sleep quality and morning routine.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Final Word

Olivia's journey demonstrates that reinvention is possible with the right approach. "You literally have all the answers," she encourages. "It is all inside. It's just getting quiet enough and getting honest with yourself." By implementing these nine steps, you can break through plateaus and achieve the transformation you've been seeking.

As Olivia says, "It is only you that's going to change." Are you ready to start your reinvention journey? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Have you struggled to lose weight but failed time and time again? You may have to shift your mindset, says one influencer. Ashley Hughes is a mother of four who regularly shares her weight loss journey. In a new video, she reveals that establishing three healthy habits was a core part of her slim-down success, ultimately helping her drop 40 pounds.


It’s Never Too Late to Reinvent Yourself, She Says

At the start of the clip, she explains that she wants to discuss “reinventing yourself” using her own story. “I think most of us at some point think it's too late to create changes, even if deep down we really want something,” she says in the video. She hit a point “where I felt I wasn't in control of so many areas of my life, and that I just needed to accept where I was physically, financially, emotionally, really, I just felt every aspect of my life just felt sad,” she said.

She Struggled to Lose Weight for Years

“Up until that point, I had done countless weight loss challenges in my life,” she continued, explaining that after having each of her babies, “the weight seemed just to be a little more difficult to get off. You know, I'd gain weight with each pregnancy and then not lose all of it. And then I was pregnant again, which meant more weight.”

She Hit Rock Bottom

She finally hit a bottom with her weight. “This was all me. And I could accept my past decisions of never finding time to exercise and not paying attention to my nutrition. I could have accepted that this is just who I am. So why bother even trying? For a while, I actually did feel that way because I had tried so many things in the past, yet I always found myself back here, back in the same routine of eating habits and having no physical activity, a part of my daily routine. This is where I ended up every single time.”

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

A Discussion with Her Husband Sparked Change

However, on the last day of October, she sat down with her husband and talked about “all of the areas of my life that I wasn't happy with and that I really wanted to change,” she says. “What was interesting was the whole month of October when I was living in a state of acceptance, you know, accepting the fact that my past decisions had made up my life and that this was just who I was.”

She Decided She “Deserved More”

“When I sat down with my husband, and I had this conversation with him and just opened up about the fact that I wasn't happy and I wanted to change at that moment, I immediately felt better. I felt happier. I felt excited. It was like this moment of realizing, no, I am the creator of my life, and I get to decide what my next chapter looks like. That immediately lit a flame inside me. And I believe it takes this realization moment for all of us to decide we want more or deserve more finally, and we're far more capable of maybe what we are accomplishing,” she says.

She Committed to 6 Months

“On November 1st, I remember waking up with a new feeling inside of me that I wanted to change but wasn't sure how I was going to go about it,” she admits. She “stumbled across a little graphic on Instagram that said something along the lines of, if you committed yourself to six months of doing these things on this checklist — some of those items were working out four to five times a week, personal development, going for walks, getting eight hours of sleep, cutting out negativity — and I remember reading that and feeling a fire inside of me, and I knew that I had to do this. I had to commit myself to six months of really trying.”

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

She Focused on Personal Development

And so she started “spending time daily in personal development, meditating and focusing on removing negativity from my life, which included negative thoughts or self-talk, this was literally the answer I needed to change my life and to reinvent myself completely,” she continues. She also stopped staying up late and eating unhealthy food. “Let me tell you something I really found to be true during this whole journey. The day you decide to change, and you wake up, and you're crossing things off your checklist that are helping you move the needle towards your goals, you will never be happier than when you are working towards something,” she says.

Habit 1: Immerse Yourself Into Your New Lifestyle

What are some different ways to apply this idea and create a new daily routine that you will stick to? Here are the three habits. The first is “to immerse yourself into the world of whatever it is you're trying to go after,” she says. “To really completely reinvent yourself, you've got to be eating, sleeping, breathing, this new lifestyle.”

She recommends “following accounts on social media that will inspire you every single day to stick to your new lifestyle, unfollow anyone who maybe causes you to have negative thoughts or will distract you from becoming this new version of yourself, find podcasts, YouTube, videos, books, eBooks, all things related to your topic,” she suggests. “Maybe you've heard of the power of proximity, who you surround yourself with, you become, and this can absolutely be virtual. You don't have to know these people to be inspired by them and for them to influence your daily decisions.”

Habit 2: Create Daily Action Step Goals

“I would also make a point to create daily action step goals. Make the action your goal. So, instead of saying, my goal is to lose 20 pounds, that can be your big goal, but your goal today is to get your workout in and to stick to your meal plan. When the day is over, you will feel so much more accomplished because you achieved your goal,” she says. “When you do this consistently, your big goal happens by default. This can be applied to any goal you have. Create action step goals on a daily, weekly, and monthly basis that are bringing you closer to your big goal.”

RELATED:I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Check in with Yourself Nightly

“A very important step is to check in with yourself every single night. Reflect on your day and the decisions you made. Did you make decisions based on your old past self, or did you make choices? This renewed higher version of yourself would make the simplest way to stay on track when it comes to reinventing yourself is to consider your highest self in every decision you make each day. Is this the choice the higher version of you would make? If not, don't do it, and eventually, you will become this person. In fact, the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you not to make them because this is just who you are now. This is the new you,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Arabella_Featherstone1
Arabella Featherstone
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.

I went sober just over two years ago, and I managed to fall in love with myself and create a whole new perspective on life. I am now embracing the clarity, strength, and joy of the sober journey and believe that anyone can do it, too!


I have been helping people to get back into control of their drinking and develop a better relationship with alcohol by organizing Dry January and Sober October challenges and I’ve loved how much it has helped them. So, I wanted to share my story and some tips for stopping drinking and stick to your sober goals.

From Mental Health Problems to Addiction

Arabella_Featherstone3Arabella Featherstone

I’d struggled with my mental health from the age of 8. I suffered from severe depression and anxiety and it played havoc throughout my childhood. I struggled with confidence and motivation and was trying everything I could to feel happy.

This meant turning to alcohol and drugs to help me have a good time and relax in social situations. I was drinking and using boost my mood, make me feel better and mask the feelings of not fitting in, of not being good enough. But it wasn’t working and in fact, my anxiety was getting worse and worse the more drugs I did and the more alcohol I drank.

I was that cringy person that nervously talked too much, always leaving conversations worrying about what I said or how I came across. I had a bad neck and tight shoulders because I always had my head down and never stood up tall, I was awkward and felt ashamed of who I was and didn’t love myself at all.

During COVID I was drinking my way into oblivion. I knew I needed to change something because I was losing hope and because I wanted to be an example to others and live the healthy life that I was trying to inspire in my clients.

How Exercise Saved Me

Arabella_Featherstone2Arabella Featherstone

I got into the fitness industry about 7 years ago now and I discovered that it really helped with my anxiety. I was still struggling on and off over the years but fitness developed something inside of me that gave me the strength to eventually change my life for good.

Exercise is one of the biggest things you can do to make yourself feel amazing. It’s hard to do it when you feel like crap, but at least getting outside for a walk can make all the difference. For me, it was resistance training that really made a difference. It helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss. It made me feel strong and powerful and think about how to fuel my body properly so I could achieve more.

I found a positive community in the gym and little by little I started to love myself.

Loving yourself starts with taking care of yourself. It starts with baby steps just doing one small thing each day for your wellbeing whether that’s brushing your hair putting on some nicer clothes that don’t make you feel like a slob. These things make a HUGE difference in the long run.

With regular exercise and good nutrition I felt the clouds starting to lift and I could start to see more clearly. I realized that even with all the good things that I was doing for my body and mind, the drinking and drugs were holding me back and that I had to stop to really be the person I wanted to be.

Thanks to my workouts I had developed an inner strength, discipline and resilience and I knew that I could stop and had to stop for good. My first goal was to do three months, but in the back of my head I knew I wanted to go six months sober, and here I am feeling better than ever and helping overs find their way to their healthiest and happiest self.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

How I Stopped Drinking

Happy girls having fun drinking cocktails at bar on the beach - Soft focus on left girl faceShutterstock

I tried the whole no alcohol thing for years, doing Dry January and Sober October for a few years, but always falling back to my old bad habits before long. But eventually I realised I had to stop forever, as I wasn’t happy and I was losing hope. The thing that worked well for me when I went sober was I didn't give myself the option of failing. I just said to myself - I AM DOING THIS.

When I went sober, I fell in love with the challenge. Every single life event or situation was a challenge to navigate sober and I had to change a lot of things. I knew to make this work I needed to look at my drinking patterns / triggers. So, step one was to ask myself what situations arise that usually lead me to drink and those are usually going to be the situations that cause uncomfortable feelings, like anxiety.

Step two was to try to avoid or limit putting myself in these situations until I felt like i had full control.

Step three was to prepare myself, so if I did end up in one of these situations, I knew what to do to ensure I stayed on track.

I didn't really go out into the social world until I was 3 months sober. I knew this was a turning point as it takes 90 days to build a habit, so I very much kept myself to myself for those initial 90 days. I went to work and I went home and that was it.

When I did start navigating social situations again, I just said to myself that if anything made me feel uncomfortable I could just leave that situation, take a deep breath and go home if needed.

For me, from the day i went sober I knew I couldn't drink again. It just wasn't an option, because I was in such a bad place that if I carried on, or did have a drink, things could have gotten so much worse and I didn't want to risk that.

Once that decision was made, it was much easier, as there wasn't a battle between drinking and not drinking. It was just saying I don't drink now, so I have to figure out a way to deal with all this uncomfortable stuff.

I dug deep, found my strength within, defined my WHY – the reason for going sober, and reminded myself of it every day. I knew I needed something or someone to keep me accountable, and the "I Am Sober App" is what got me through it.

I still get dark days but they are never as dark as they were and they pass much quicker. I never thought I’d be where I am today or ever thought I’d feel true happiness. I’ve made it my mission to help people find their strength within like I did through fitness because without it I really don’t know where I’d be today.

Fast forward to today and I am now 2 years sober and loving who I am. I achieved the confidence I was looking for and have built a successful business. The best thing is that I wake up every day with a clear head and excited for what’s to come.

What is the Key Lesson Here

Arabella_Featherstone7Feathers Food & Fitness/Facebook

The key lesson is that if you’re feeling like you have no motivation and you don’t know where to turn, there’s always a way.

Start by setting intentions. Think about your goals for your drinking, what positive changes are you hoping to see in your life and why you’re deciding to make a change to your drinking habits. Maybe you want to stop completely, have a certain number of dry days per week, or cut down the binges. Whatever it is, commit to it and write it down and put it somewhere visible, to keep you on track.

Understand your habits and triggers and plan for how you’ll overcome these triggers and break those bad habits. Know that it’s ok to decline invitations, say no to alcohol or leave an event early! Set your boundaries and then don’t be afraid to follow through, your real friends will understand.

Find resources and communities that can help you stay on track. I found the "I Am Sober” App very useful. Alcohol Change UK also offer excellent communities and resources through their Dry January and Sober Spring Challenges. They send daily emails, there are Facebook groups which offer community support and advice during the challenges and beyond, and their Try Dry app is excellent for keeping you on track. Of course, AA is also an excellent network if you have a problem with alcohol and you want to stop for good.

Do what feels right, don’t do what doesn’t and make sure you stay true to you. Know you aren’t hurting anyone’s feelings, because your feelings and your wellbeing is way more important!

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Be Kind to Yourself

Arabella_Featherstone6Feathers Food & Fitness/Facebook

Once you’ve stopped drinking, then start to look after yourself more and be kind to yourself, listening to what your body needs. Drink at least two litres of water a day, make sure you’re getting enough sleep and try not to have too many days in a row where you aren’t getting at least 7 hours.

Eat a balanced diet including fruits and vegetables, lean proteins, healthy fats, and whole grains. You should be trying to eat the colours of the rainbow to get the nutrition you need and eat yourself happy.

Aim for at least 30 minutes of moderate exercise most days of the week. Any form of exercise is good and it’s just about finding things that you enjoy, that keep you active and make you feel better. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk 8000 steps every day and get involved with activities like dance classes, rollerblading, cycling and swimming. Running is another great exercise and there are some excellent programmes like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

You can do it!

Arabella Featherstone chronicles her sober journey and offers health and fitness tips and motivation on her Instagram channel @feathersfoodfit or on her website which features her free e-book Unlocking the Strength Within.

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 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.


I Focused on Changing My Diet

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

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

I Implemented Volume Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

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

We've all been there—willing to try any diet, workout, or trendy solution to lose weight and get in shape. The frustration of not seeing results despite our best efforts can lead us down increasingly risky paths. But what if getting lean could be simpler than we thought? Rachel, the wellness coach behind the YouTube channel Rundown with Rachel, discovered exactly that. Through her own journey from restrictive dieting to sustainable habits, she now helps others find easier paths to their fitness goals. Here's her proven approach that anyone can follow.


Why Traditional Weight Loss Methods Weren't Working

Rachel's journey began from a place many women know too well. "How many women are out there, and myself included? I've been a part of this. You're willing to do whatever it takes. You're willing to do whatever workout, whatever diet to lose weight, get results, get a good body," she shares in her post. Even with today's trending solutions, she noticed growing frustration. "People are getting so frustrated, they're not getting results, they're not sustaining results, whatever it is. When they're at the point now where they're like, you know what? There are these medications out there, and they're going to get me results."

The 75 Medium Challenge That Changed Everything

The transformation began when Rachel joined her work friend in the "75 Medium" challenge—a modified version of the viral 75 Hard program. "This feels like some type of cruel joke. I got leaner than ever, and it was one of the easiest things I've ever done," Rachel reveals. The challenge required five daily tasks: a 45-minute workout, drinking a gallon of water, reading ten pages of a nonfiction book, taking a progress photo, and avoiding alcohol. Miss one task, and you start over.

A Simple Daily Structure

Rachel broke down her routine: "I would wake up each day. The first thing I would do is take a progress photo because, believe it or not, in the 75-day challenge, this is what most people failed on." For hydration, she explains, "I would drink at least four of these [Yeti bottles] every day, one in the morning before my coffee... I'd have one before lunch, I'd have a Yeti after lunch, and then I'd have it around dinner time. It wasn't like I was guzzling these Yetis, but I just was drinking water throughout the day."

Keep Your Daily Movement Simple

Forget intense workouts—Rachel's exercise routine focused on accessibility. "I really didn't put too much pressure on it," she explains. Her activities included 90-minute walks near the St. Petersburg Pier, low-impact workouts, and gentle rebounding on a mini-trampoline. "I could not believe how lean I was getting. It's one of those things where you're like, how on earth am I getting a workout from this?" The key was consistency, not intensity.

Replace Old Habits With New Ones

Breaking patterns proved challenging but rewarding. Rachel admits, "I love a good skinny margarita...but what will happen? I'll go from one to two glasses of wine a week to drinking the majority of days of the week." Instead of using alcohol to transition from work mode to relaxation, she discovered alternatives. "I started going on a walk after work...and I'm a different person," she shares, noting how this simple switch improved both her body and mindset.

Trust in the Compound Effect

Results didn't appear overnight, but patience paid off. "Around the 35-day mark, my neighbor was like, 'Rachel, what are you doing? You look like you haven't had a carb in months,'" she recalls. The magic happened through consistent daily actions rather than extreme measures. "We've all done things maybe for a month. Have you ever done something consistently for two and a half months? Because it's almost like after that month point, that's when things really start compiling."

Let Go of Obsession

Perhaps most surprisingly, Rachel found that releasing her grip on results actually helped her achieve them. "When I stop caring about the results of a workout, that's when I see the result. When I stop caring about whether or not I have a cookie, that's actually when I'm not so interested in having a cookie," she explains. This mental shift proved crucial for sustainable success.

The Power of Consistency Over Perfection

Rachel highlights the importance of giving strategies time to work: "Women have reached out to me on Instagram, and they're like, I've tried this program, that program, that program, but I am not getting results. I don't know what to do." Her response? "We've got to give things a chance. We've got to be consistent. It's one of the reasons why I have started seeing an esthetician. I am no longer falling for influencers pushing a new 'oh, this is now my favorite cleanser.'"

Build Trust Through Discipline

The journey wasn't just about physical changes. "When you start regaining trust in yourself, and wow, I am working out every day...it's so encouraging," Rachel shares. This self-trust created a positive spiral affecting all areas of life. "To me, those are the things that actually contribute towards happiness—when I feel so proud of myself, and there's all this hope and possibility."

RELATED:This Woman Lost 12 Pounds in 10 Months With 9 Simple Daily Habits

Maintain Your Progress

The impact became crystal clear when Rachel briefly stopped her routine. "One day of zero activity, another day of zero activity, before it's been a week and I haven't even left the house, my mood started falling," she admits. This experience reinforced how these simple habits weren't just about weight loss—they were fundamental to overall well-being. As Rachel puts it, "Weights like money, it comes and goes. I know if I ever want to be supermodel status, I just do these things, and it's just easy."

A Final Note on Sustainable Change

"The thing that's easy to do is just as easy not to do. And with just a subtle tweak and just some encouragement and some discipline, you will be astounded with the results you can get," Rachel says about lasting transformation. Her experience proves that sometimes the simplest approach is the most effective—and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/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 get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

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

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/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 trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” 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.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

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

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” 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

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. 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.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

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

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram

Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.