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This Fitness Coach Transformed Her Body With 21 Simple Changes

Transform yours with tips that actually work.

Christopher Roback
By Christopher RobackNov 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Lena_Yeo17
Copyright LenaLifts/YouTube
Christopher Roback
By Christopher RobackNov 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

Standing in front of the mirror feeling frustrated, dealing with gym anxiety, or struggling with consistency? We've all been there. But what if you could transform those feelings into unstoppable confidence? That's exactly what happened to Lena Yeo, a wellness coach whose authentic approach to fitness has earned her nearly a million YouTube subscribers. She turned her personal struggles into practical wisdom that's helping thousands of women revolutionize their fitness journeys. Keep reading to discover simple, science-backed strategies that will help you build lasting confidence and actually enjoy your fitness journey - no extreme diets or complicated workout plans required.

Start With Your Mindset

"Your new life is going to cost you your old one," says Lena in her post. After struggling as a college freshman with weight issues and binge eating, she learned that success begins with leaving behind old self-limiting beliefs. Research backs this up – studies show that mindset shifts are crucial for lasting behavior change.

Write Your Success Story First

Create a clear mission statement and make it visible everywhere, Lena advises. "I am the most healthy fit version of myself. I love myself, my body, and my fitness routine." Put this on your phone wallpaper, mirror, or journal - anywhere you'll see it daily.

Power Up With Protein

The Cleveland Clinic recommends getting 10-35% of your daily calories from protein - that's 50 to 175 grams for a 2,000-calorie diet. Lena discovered this naturally: "When I switched from sugary cereals to protein-rich breakfasts, my energy skyrocketed." Start your day with eggs, Greek yogurt, or a protein smoothie.

Move Daily for Natural Energy

"Think of movement as your free happiness pill," Lena shares. Science agrees – the NIH confirms that exercise releases mood-boosting hormones. Whether it's walking, running, or dancing, find ways to move every day.

Follow the 80/20 Rule

Eat nutrient-dense foods 80% of the time and enjoy treats 20% of the time. "If you're craving that cookie, eat that cookie," Lena says. The Cleveland Clinic suggests making half your plate vegetables, a quarter protein, and a quarter whole grains - a practical way to implement this rule.

Listen to Your Body's Rhythm

After being diagnosed with PCOS, Lena discovered cycle syncing - matching workout intensity to menstrual cycle phases. Research shows that hormones affect energy levels and recovery. Plan harder workouts during high-energy days and gentler movement when you need rest.

Turn Setbacks Into Comebacks

"Falling off only means you're going to come back stronger," Lena insists. Studies show that resilience - not perfection - predicts long-term success. Use breaks as learning opportunities, not reasons to quit.

Find Your Fitness Community

Despite initial anxiety, Lena found group classes pushed her harder than solo workouts. Research confirms that social support increases exercise adherence. Try classes, find a workout buddy, or join online communities.

Step Up Your Game

"I never felt better until I started getting intentional about my steps," Lena reveals. Aim for 5,000-10,000 daily steps. Park farther away, take the stairs, or walk during phone calls – movement adds up.

Mix Your Movements

Combine high and low-impact exercises. Lena saw the biggest changes, trymixing Pilates with weightlifting. Studies show varied workouts prevent plateaus and reduce injury risk.

Make It Enjoyable

Create a routine you love - great playlists, cute workout clothes, beautiful walking routes. "Half the fun isn't even the workout," Lena says. When you enjoy it, you'll stick with it.

Focus on Strength Gains

The NIH reports that higher protein plus exercise improves body composition even when the scale doesn't move much. "Put that scale away," Lena advises. Track progress through photos and strength gains instead.

Rethink Your Drinks

Replace sugary drinks with water, tea, or low-calorie alternatives. "You don't need a sugary drink with every meal," Lena notes. This simple switch can significantly reduce daily calories.

Start Smart

Research shows protein-rich breakfasts reduce afternoon cravings. Lena switched from sugary starts to eggs and avocado, noticing better energy all day.

Choose Your Joy

"There's a workout for everybody," Lena emphasizes. Whether it's swimming, hiking, or dancing, find movement you genuinely enjoy. You're more likely to stick with activities you love.

Build Your Support System

Find accountability partners - friends, trainers, or online communities. Studies show social support dramatically increases fitness success rates.

Trust the Process

Real confidence comes from overcoming challenges, not just changing appearance. Lena went from waiting anxiously outside the gym to confidently teaching others. Each small win builds lasting self-trust.

Create a Positive Environment

Curate social media feeds that inspire and educate. Unfollow accounts that trigger comparison or negative thoughts. Your environment shapes your mindset.

Compete With Yesterday

"You can only compare yourself to who you were yesterday," Lena reminds us. Everyone starts differently - focus on your personal progress.

Time It Right

Recent research shows timing matters. The NIH suggests eating larger meals earlier and avoiding late-night eating. Plan workouts when your energy peaks.

Celebrate Every Victory

Reward consistency - new workout gear, favorite healthy meals, or small treats. Celebrating progress reinforces positive habits and makes the journey enjoyable. Transformation isn't about overnight change – it's about small, consistent actions that add up to lasting results. Start with one or two of these tips that resonate most, and gradually build your own sustainable fitness journey. Whether you're just starting out or feeling stuck in your current routine, these proven strategies can help you create the stronger, more confident version of yourself you've always wanted. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

I Lost 32 Pounds and Got Into the Best Shape of My Life With These Key Changes

Idit_Greenberg_idit_kickboxing_and_fitness1
Idit Greenberg
Leah Groth
By Leah GrothJul 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓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 get in the best shape of your life? Get a little fitspiration from other people who have lost weight a healthy and sustainable way. Idit Greenberg, 34, who lives in Tokyo, Japan, lost 32 pounds in less than a year-and-a-half, going from 152 pounds to 120 pounds. Now, she is a personal trainer and coach, helping others achieve their goals. Here is her story and everything you need to know about how she lost weight.

She Had a “Lightbulb Moment” in 2019

Idit_Greenberg_idit_kickboxing_and_fitness3Idit Greenberg

In 2019, Idit was considering a career change “from working in marketing to being a trainer,” she says. However, she didn’t feel like she looked the part. “I was training quite a lot in kickboxing at the time, and I thought I was pretty strong, but I had a big 'lightbulb moment' about how big and how unfit I actually was when I did a Spartan race. Especially seeing the pictures from the race afterward,” she explains.

She Lost 20 Pounds in a Year

Idit_Greenberg_idit_kickboxing_and_fitness2Idit Greenberg

At the time, she weighed 152 pounds. “I lost the first 20 pounds within a year, then fluctuated for a while (also did some bulking phases), and lost the extra 11 to 13 pounds in the recent six months,” she says.

Strength Training Helped Change Her Body

Idit_Greenberg_idit_kickboxing_and_fitness9idit_kickboxing_and_fitness/Instagram

Idit has transformed her body with strength training. “My back and legs got pretty muscular,” she says, adding that she is currently working on her arms. “Ab definition is coming in, too,” she says.

She Does These Exercises

Idit_Greenberg_idit_kickboxing_and_fitness6idit_kickboxing_and_fitness/Instagram

Her go-to exercises include front rack cyclist squats, Bulgarian split squats, wide grip lat pulldown, dumbbell bench press, and hanging knee raises. “I found that these exercises, for me, were the most hypertrophic,” she says. “Back squats and deadlifts are great for overall fitness and strength and are a staple in my routine, but nothing hits the glutes quite like single-leg movements.”

And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Balanced Approach to Diet

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

“I eat a lot of whole foods, but my diet is pretty boring. I'm not a great cook,” admits Idit. For breakfast, she will have whey protein with Greek yogurt or cottage cheese. “Sometimes I add a banana or ten almonds,” she adds. Lunch is either chicken with vegetables or a bolognese/taco meat with a tortilla or some other carb and vegetables. Dinner usually consists of eggs, salad, and yogurt with fruit. “For snacks, I have nuts, and sometimes I have a mini chocolate bar (about 100 calories),” she continues. “On the weekends, I usually go out for dinner with my husband, so I keep my breakfast the same and have a very light lunch that day. I don't deprive myself of anything.”

Snacking

Hard-boiled eggShutterstock

“In Japan, there's a culture of convenience stores with a lot of snacks and sandwiches that are NOT similar to what you get in the US. The variety is big, and not everything is bad for you (for instance, you can get hard-boiled eggs, some vegetables, salads, salmon, etc),” she says. “Things I don't eat anymore are steamed pork bus, conbini lunches, conbini sandwiches, and gummies. I've learned how to choose high-protein, minimally processed options.”

Seeing Ab Definition Has Been a Great Achievement

Idit_Greenberg_idit_kickboxing_and_fitness8idit_kickboxing_and_fitness/Instagram

Her biggest achievement when it comes to her body? “Seeing some ab definition is something I could never imagine happening. But once I started to see it in my mind's eye, I finally could bring myself there,” she says.

There Is No Such Thing As a Magic Diet

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

“Keto, Intermittent Fasting, etc, are not magic health diets,” Idit admits. “The most they did for me was to put me in the right mindset of discipline to diet. They were a big help at first, but it's ok to just do them for a limited time to get you going. Also, some people now say that endless cardio doesn't help with weight loss and that lifting heavy is more important. Actually, they are both important. Even though I average 15,000 steps a day just from my lifestyle, I recommend putting some emphasis on cardio training.”

RELATED:20 Superfoods for People Over 50

Conquering Food Noise

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

Her most significant fitness challenge “was a mental one,” Idit says. “I was doing a lot of emotional eating before and had a strange attachment to some foods. I had a lot of ‘food noise,’” she says. “Trying to eat healthy was a big burden at first, mainly mentally. Now, I'm at a point where I know I won't be hungry. And even if I am, I won't die. I can have some ‘bad food’ and survive, and I can also have a very small portion and feel happy about it.”

How She Measures Progress in Her Body Goals

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Idit measures progress in her body goals by taking weight and waist measurements. “I also recently finally am able to do strict pull-ups and chin-ups, which to me is a huge progress,” she says. “Now I am looking into getting more reps.”

Body Neutrality

Idit_Greenberg_idit_kickboxing_and_fitness7idit_kickboxing_and_fitness/Instagram

When she feels badly about her body, Idit tries to apply "body neutrality" and just accept that some days are like that. “Sometimes you hate your body, or your mind, or your thoughts. And we can't be happy with ourselves every day, but the body is the vessel I received from my ancestors, and my mind is only trying to keep me safe. I try to speak to myself like an older sister or an aunt would, being straightforward but kind,” she says.

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

Her Advice? Make Diet and Exercise Your Lifestyle

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Her advice for someone just starting their fitness journey? “Be prepared to make this a part of your life forever. It will get better and harder as you go along, and never be shy to outsource (getting a trainer, a nutritionist, a life coach, etc.),” Idit says.

Habits Are “Forever”

I,Can,Self,Motivation,-,Cutting,The,Letter,T,OfShutterstock

“Motivation is fleeting. Habits are forever. What seems to fill 100% of your headspace now will soon become something you do without thinking about it. Just stick to it long enough, and you won't need motivation,” she says.

Her Motivational Quote

Idit_Greenberg_idit_kickboxing_and_fitness5idit_kickboxing_and_fitness/Instagram

Idit has a favorite motivational quote when it comes to fitness. “Fitness is like a big pile of dirt. Some days, you get a shovel to move it. Some days, you get a spoon. In any case, you will move some dirt today,” she says.

RELATED: 10 Ways Chalene Johnson Stays Fit at 55

Believe in Yourself

Idit_Greenberg_idit_kickboxing_and_fitness4idit_kickboxing_and_fitness/Instagram

Her final advice? “The first step to getting where you want to be is believing that you actually can get there. Many people start diets like they already know it'll be another failed attempt. Once you understand you are not broken, you don't have some genetic mutation to keep you fat, and that there's no reason for you not to look like your dream – you can get there!” Idit says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

61-Year-Old Woman Lost 40 Pounds By Making These 2 Simple Changes

Ilene_Block_silverandstrong1
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothJan 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 in your post-menopausal stage and struggling to lose weight? Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. In fact, she herself lost 40 pounds at the age of 61 (and 55 pounds altogether) by making a few simple changes to her routine. “I totally changed my body composition at 61 by changing these 2 simple things,” she writes across a recent viral Instagram video. “Can it be that simple? Yes it can!” she added in the caption.

She Changed Her Approach to Diet

Many people think not eating or eating much less is the key to achieving a dream body. But the opposite can be true. “Eat as much as possible to fuel your body (not as little as possible to be skinny),” says Ilene in her post.

She Changed Her Approach to Exercise

Another game changing thing she did? She changed her approach to exercise. “Lift heavy weights 4 to 5x a week (Heavy for YOU),” she says in the post.

She Used to Yo Yo Diet

“I spent 40 years yo-yo dieting - eating as little as possible - and focusing on doing more cardio that weight training (and never heavy enough),” she continues in the post. Here’s what I changed and what you can start doing TODAY to make a difference in how you look and, more importantly, how you feel.”

She Follows These 3 Eating Rules

She went on to change the way she ate and followed these rules. First, she eats “at least 100g of protein spread evenly throughout the day,” she says. “Eat your biggest carb rich meals right before and after your weight training,” is her second rule. And her third? “Track your macros - if you are not eating at least 1800 calories a day, you likely need to do a reverse diet to rev your metabolism before attempting to lose fat,” she says.

She Weight Trains and Does Some Cardio

She also changed her exercise focus. “Weight train 4 to 5 days a week - lifting heavy weights (heavy for YOU). Most women don’t like heavy enough so they don’t get the benefits of muscle hypertrophy, which is what makes your muscles grow,” she says. “Cardio is important for heart health and can be a good tool to aid in fat loss when you are in a calorie deficit, but it should never replace weight training.”

Muscles Burn More Calories Than Fat

She also points out that muscles burn more calories than fat. “The more muscle you have, the more you can eat and maintain the same weight or lose body fat,” she says. “Weight training also helps keep your bones strong, which is especially important to us post menopausal gals. Strong bones and muscles allow us to maintain our overall strength and fitness and independence as we age.”

Here Are Some More Tips

“Changing how you eat and move can seem overwhelming, but if your goal is healthy aging, both are necessities. Start slow and remember these mantras,” she says.

  • Consistency, not perfection
  • Discipline, not motivation
  • Comparison is the thief of joy

“You are not too old; it is not too late to get in the best shape of your life starting today,” she concludes. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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She Lost 10 Lbs and Transformed Her Body with These 8 Habits

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Do you want to lose weight by incorporating a few healthy habits into your routine? 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 habits that enabled her to achieve her fat loss goals and transform her body. “After I gained a bunch of weight from unhealthy habits and an antidepressant medication I was on. It was one of the lowest points I’ve been in my fitness journey ever. Although these results did not happen overnight, I started noticing quick and rapid results when I started doing the following,” she writes in one of them.

LISS Cardio

The first habit she incorporated was 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

Her next healthy habit? Hydration. “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

Taking progress photos is helpful. “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.”

Lift Weights

She also recommends 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.”

Get Enough Sleep

In another post, she reveals other healthy habits that helped her lose weight. “I started getting enough sleep,” she says. Initially, she was going to the gym 7 days a week and only getting 4 to 6 hours of sleep a week. “Allow your body to rest and recover with a good 7-8 hours of sleep (yes that means sometimes skipping your 5am gym session when you know you need REST),” she writes.

Eat Less Processed Foods

Eating less processed foods also made a big difference. “I dare you to Yuka app half the things in your refrigerator/ pantry. There is so much extra 💩 in our food! I try to eat minimally processed foods now (more lean meats, veggies and fruit),” she writes.

Stop Ego Lifting

“Stop ego lifting,” she continues. “If you are training for aesthetics you need to be slowing down and controlling your movements to really engage the muscles you are targeting in each exercise.”

Find Your Maintenence Calories

And, last but not least, find your maintenance calories before you bulk or cut. “You need to know your body and where you’re starting before you significantly add/ subtract food to your diet. I went from eating probably about 1600-1700 calories a day straight into 2400. NOT SMART. That is not a proper reverse diet. Don’t make my mistake because it did way more harm than good!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

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Copyright levelup_erica/Instagram
Leah Groth
By Leah GrothOct 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Erica Lynn is a weight loss coach and social media influencer whose mission is “helping women 40+ shed body fat.” In a recent Instagram post, she reveals that making five changes to her diet and exercise approach were pivotal in her weight loss journey. In fact, she went on to lose 13 pounds and cut her body fat in half after she made them.

She Started Doing Less Cardio

Doing “less cardio” helped Erica lose weight. “I spent my decades doing cardio for the calorie burn. I would be so proud of the 400+ calories I burned. Does that sound familiar? What I didn’t realize is that calories burned are a bunch of BS. The more cardio I did, the more my body adapted/got conditioned, the less I burned,” she says in the post.

She Amped Up Her Strength Training

She also did more strength training. “Calories burned during lifting are typically lower than cardio sessions. This is what confused me: why the hell would I spend 30 min lifting when I can burn 2x doing cardio in the same amount of time? Here’s why: cardio only burns calories at the moment, while lifting heavy shit burns calories for hours afterward. Plus, the difference between adapting to cardio (see above) & adapting to lifting is that you grow in strength and muscle size with strength training,” she writes.

RELATED: I'm a Nutritionist and Banned These 4 Harmful Food Additives From My Kitchen

She Ate More Protein

Amping up her protein intake was also pivotal. “When I started making protein the star of my plate, I started losing inches and not just weight. This is when the definition of my muscle began to show back in 2017 when I started this current fitness journey,” she writes.

Walking

She also started getting her steps in. “I used to think walking was a waste of time. I would rather do cardio to burn more calories. I was so focused on how many calories I burned vs. making sure I was moving throughout the day. Then I learned that Non-Exercise Activity Thermogenesis (NEAT) actually accounts for DOUBLE the calories burned/day compared to Exercise Activity! All those 2x/day training & hours spent in the gym weren’t adding up like I thought,” she writes.

80/20 Rule

Erica claims that following an 80/20 lifestyle is key. “I’m going to admit to you – I am a Type-A perfectionist. Why do you think I have the Level Up nickname?? I am extra with everything and can’t just do anything half-measured. However, after decades of fad diets, I’ve learned that I will NEVER be successful at SUSTAINING any results if I have to restrict foods forever. I eat 80% wholesome, clean, minimally processed, lean foods. The other 20%? Whatever the hell I want because life is too short! Through tracking macros, I’ve learned how to fit these “fun” foods into my day & developed habits to keep them under control so I don’t eat the whole bag of Doritos,” she writes.

RELATED: This Woman Lost 15 Pounds in 90 Days After She Started Eating These 4 Foods Every Day

Steps She Took to Lose Weight: Ignited Her Metabolism

In another post, she reveals the three steps she took to help her lose weight. The first was igniting her metabolism. “Learning you can’t lose weight by chronic under-eating was the most valuable lesson,” she says. Restoring my metabolism to burn more calories & maintain my weight set me up for success when I eventually dieted.”

Enjoyed Food Freedom

She also enjoyed food freedom. “Restricting food didn’t get me anywhere except binging on the foods I restricted,” she writes. “Learning to eat a balanced diet in the right macro portions while staying within my daily targets was key to breaking free from restricting & binging.”

RELATED: This Doctor Added 40 Grams of Carbs Daily and Transformed Her Energy Levels in One Week

Maximizing Workouts

It’s about quality, not quantity, when it comes to exercise, says Erica. “Boy, oh boy, was I wrong here! Too much cardio & just way too much exercise in general didn’t get me results and put me under extreme stress,” she says. “These days, my priority is strength training with a sprinkle of cardio every week. Oh… and I made getting my steps in a priority over both the above!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 90 Pounds in 2 Years by Running and These Major Changes

Antania_Perry1
Antania Perry
Leah Groth
By Leah GrothJun 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to lose weight in the natural way? Antania Perry is a weight loss warrior who transformed her life and health with a few simple lifestyle changes. After a health scare, the mother-of-two decided to embark on a weight loss journey and has lost 90 pounds in 2 years and is still going. The Detroit-based clinical therapist is also a NASM-certified personal trainer and started a company, Self Evolved Fitness, in order to help others lose weight holistically. She recently sat down with Body Network to tell her story.

A Near Death Experience Made Her Change Her Life

Asian woman lying sick in hospital.Shutterstock

Antania’s weight loss journey began two years ago after a near-death experience made her change her entire way of living. “In December of 2021, I got COVID-19 while 35 weeks pregnant, was in the ICU, and couldn’t breathe on my own or move my body whatsoever. I was 25 years old and 320 pounds. I had to have my baby via emergency c-section, coded while giving birth, and could not hold my son for the first 3 days of his life,” she tells us.

She Lost Almost 100 Pounds in 2 Years

“This is what made me turn my life around and change my perspective on many things,” she continues. “Over the last 2 years, I lost nearly 100 pounds, gained healthy habits, shifted my way of thinking with weight and a sense of self.”

She Changed Her Mind, “And My Body Followed

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Now a certified personal trainer, as well as a therapist, she blends together her expertise to create a mind and body approach to weight loss and holistic fitness training. “I had to change my mind, and my body followed; this part of weight loss sometimes gets overlooked. It is more of a mental journey than a physical one. I am now dedicating my life to empower others on their wellbeing journey,” she says.

Antania’s Top 5 Strength Training Exercises

close up of man holding weight in gymShutterstock

Strength training, including core and stability training, were a key part of her approach to exercise. Here are her top 5 strength training exercises:

  1. Lat Pull Downs
  2. Bent dumbbell over rows
  3. Romanian deadlift
  4. Bulgarian split squats
  5. Kettlebell walking lunges

RELATED: 10 Simple Stretches to Improve Flexibility Over 50 in 2 Weeks

Pilates

Group of women exercising on reformer in gymShutterstock

Pilates are another workout Antania relied on. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Running and Stairmaster

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

She also attributes her weight loss to running and the stairmaster. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

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

She Faced Setbacks

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Antania faced many significant fitness challenges and setbacks along the way. “I struggled with disordered eating the majority of my life, and it has been extremely hard tackling weight loss while changing my mindset on how I view food,” she says. “What has helped me is staying consistent, forming better day to day habits, and therapy. Realizing that fitness and wellness are lifelong and not just short-term things.”

Plant-Based Diet

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Antania has been plant-based/vegan for the majority of her journey for the last two years. “For the last 6 months, I began to incorporate some seafood for additional protein to hit my target macros,” she says. “My typical diet is striving for consuming foods with more nutritional value, listening to my body, and taking the ‘good or bad’ label off of foods. I am also mindful of my calorie and protein consumption.”

She Avoids Dairy, Eggs, and Meat

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She also eliminated a few things from her diet. “I choose not to eat dairy products, eggs, or meat. However, do what fits your lifestyle,” she encourages. “You should strive for ‘what foods can I add to my diet mindset.’”

You Don’t Need to “Go on a Diet”

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“A fitness myth that I once believed was that you need to go on a diet to lose weight,” Antania reveals. “95% of diets fail because it is not sustainable, it is truly a lifestyle change.”

Supplements

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Antania also takes a few supplements. She says that protein powder and multivitamins are part of her daily approach to health.

She Doesn’t Buy Into Health Trends

She also doesn’t buy into fitness or health trends. “It seems that people are taking an honest look at the fitness industry, and there are some good creators who give evidence-based data and research to support the information they share online,” she says.

She Tracks Her Progress

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Antania has a few ways to measure progress in her body goals. They include weighing herself on the scale, taking measurements and photos, and seeing how her clothes fit.

She Practices Gratitude

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What other health habits keep her motivated? “Practicing gratitude and getting enough sleep,” she says. She also thinks positively. “For each negative thought I have about my body I replace it with a positive one,” she says. Positive affirmations and watching uplifting videos are helpful.

Self-Love Is Her “Biggest Achievement”

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“Loving my body at each phase while losing weight is my biggest achievement when it comes to my body. The self-love that I have gained is irreplaceable,” she says.

Train Your Mind and Body, She Urges

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“My number 1 tip for someone to get similar results is to train your mind and your body simultaneously. Move your body throughout the day (5-10k steps daily), calorie deficit for your body and goals, increase protein, and have a strength training program is the recipe for real results,” she says.

She Is Her Own Fitspiration

Who is her fitspiration? “My fitness inspiration is myself and keeping in mind how far I have come and the WHY. The reason I do the hard things is for my health and soul,” says Antania. She also reveals that she follows Eric Roberts on social media. “His content is wonderful, educational, and inspiring,” she says.

Give Yourself Grace

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What is her advice for someone just starting their fitness journey? “Give yourself grace, have a plan, and surround yourself with great people and accountability. Walk more, plan your meals, and hire a trainer you trust,” she says.

RELATED: My 20 Secrets to Be the Best Shape of My Life at 50

She Still Has 40 Pounds to Go

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Antania went from 320 pounds to 230, and she still hopes to lose 40 more. “I lost weight all over, and I am shocked by how much my face has changed,” she says.

"The Secret of Your Future Is Hidden in Your Daily Routine."

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Her favorite motivational quote when it comes to fitness comes from Mike Murdock. “The secret of your future is hidden in your daily routine.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

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"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

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Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

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The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

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When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

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Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

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These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
Copyright thecollets/Instagram
Christopher Roback
By Christopher RobackMar 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

RELATED: This Is Exactly How to Lose Body Fat This Year

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. 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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