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I Lost 20 Pounds Without Starving Myself

Haley Thomas shares her weight loss journey with Body Network.

Leah Groth
By Leah GrothApr 12, 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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thehaleyrthomas/Instagram
Leah Groth
By Leah GrothApr 12, 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
Nutrition & Diet

If you have hit a weight plateau, you aren’t alone. Many people struggle at some point in their weight loss journey to continue dropping weight. However, sometimes all you need to do is shift your approach. Haley Thomas (@thehaleyrthomas), who lives in Arnold, Missouri, is a Certified Surgical Tech First assistant and lost 15 pounds on her own after welcoming her first child. However, she hit a crossroads and couldn’t seem to lose any additional weight – until she discovered a new way to eat and exercise.

She Struggled to Start Over

Haley_Thomas_thehaleyrthomas4thehaleyrthomas/Instagram

Haley tells Body Network that she “had to start from square one” at 6 weeks postpartum after a C-section. “It was hard and I felt like I had never worked out before although I worked out my entire pregnancy,” she confesses. “Getting back into the gym while balancing a newborn and breastfeeding, hardly any sleep, and recovering from a c-section seemed impossible. I kept showing up no matter how hard it was. I also kept tracking my food. Eventually I was able to get into the swing of things and it became easier and easier. Some days were hard especially after being up with my son multiple times throughout the night, but I had a newfound motivation as a mom. To be the healthiest and best version of myself for my son.”

RELATED: 3 Things Keeping You From Losing Extra Belly Fat

Her Weight Plateaued

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

Haley, 31, who is 5’3”, plateaued at 150 pounds. “I had lost about 15 pounds by myself but plateaued and needed a little support,” she says. She went onto lose 20 pounds using the Working Against Gravity program. “I now fluctuate around 130-134 just depending on the time of the month.”

She Does Crossfit, High Intensity Workouts

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

For her workouts, Haley relies on a Crossfit style of training, “usually with high intensity,” she tells us. “My favorite exercises are pull ups, dumbbell snatches, double unders, muscle ups, and lunges. I love higher skilled movements that get the heart rate up.”

She Used to Try to Eat Under 1200 Calories Per Day

Nutritional label with focus on calories.Shutterstock

She also shifted her approach to diet. She once believed that 1200 calories or less a day was the only way to lose weight. “I have tried every ‘diet’ under the sun. Intermittent fasting, keto, carb cycling, low carb, low calorie… everything,” she says. “I have found through trial and error that although these diets will result in some weight loss at first they are typically not sustainable. I am a firm believer in balance and working with a nutrition coach helped me find the balance that has given me such great results.”

She Now Counts Macros

“I have a prescribed set of macros that were given to me by Alex Oskian, my nutrition coach at Working Against Gravity,” she continued. “My diet typically consists of whole foods like eggs, protein shakes, protein bars, lean meats, rice, rice cakes, fruit and then a few ‘fun’ filler foods like Greek yogurt ice cream bars at the end of the day to reach my macro goals.” She hasn’t eliminated any food from her diet, but she eats certain calorie dense foods in moderation. “I can track pizza, cookies, ice cream or have these foods on holidays and vacations,” she says. “Balance is key! I use protein powder and creatine on a regular basis.”

She Is Proud of Her Muscle Definition

Haley_Thomas_thehaleyrthomas2thehaleyrthomas/Instagram

She believes that her biggest body achievement is the muscle definition she has achieved. “My #1 tip would be to be consistent. Not every day will be perfect and it doesn’t need to be. Life is busy. Moms are busy. Just do the best you can and the good habits will shine through,” she said. One way to measure progress is by taking photos. “The scale is a good tool but can also be deceiving. Especially when you have different goals such as gaining muscle and fueling yourself instead of just losing weight,” she explains.

Her Advice: Ease Into It

Haley_Thomas_thehaleyrthomas5thehaleyrthomas/Instagram

Her advice for anyone starting their journey? “Don’t go all in if you’ve never had an active healthy lifestyle before,” Haley advises. “You don’t need to start by going to the gym 6 days a week and tracking macros every day if you don’t even know what macros are. Make small changes at first then work up to those things. Maybe start by working out 3 days a week and tracking just protein or reaching a calorie goal. You don’t want to overwhelm yourself to the point where results seem too difficult to reach. The point of it all is to create a healthy lifestyle so be realistic with yourself!”

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

Final Tip: Find Workouts You Like

Haley_Thomas_thehaleyrthomas3thehaleyrthomas/Instagram

Her final tip? “Find an exercise you actually like to do,” she suggests. “Maybe that’s a group HIIT class, spin class, maybe even running. I love Crossfit and I may not feel like going on certain days, but I tell myself that if I just show up I’ll be happy I did. I’ve never shown up and regretted it even if it wasn’t my best workout.”

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Nutrition & Diet

She Lost 20 Lbs by Making These Simple Shifts

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Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
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Leah Groth
By Leah GrothMar 09, 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.

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

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

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. 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 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

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Alek Korab
By Alek KorabSep 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Losing weight doesn't have to mean giving up everything you love. Just ask Ana, who goes by @thecertifiedhypegirl on TikTok. She's a weight loss coach who shed almost 100 pounds in a year without sacrificing her favorite foods or lifestyle. Now, she's sharing her secrets with the world.

Ana's journey wasn't about crash diets or extreme workouts. Instead, she found simple, doable ways to change her habits and relationship with food. Her approach is all about making small changes that add up to big results over time.

"I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," Ana says in one of her videos. So, are you ready to transform your body and life without giving up the things you love? Let's dive into Ana's weight loss secrets and learn how you can put them into action today.

I Drank a Ton of Water

Young woman jogger resting drinking waterShutterstock

"The first thing I want you to do is drink a … ton of water," Ana says in the video. "Now, I'm not just talking a glass. I'm talking a lot of water, like so much water that you're peeing all day long. Use your bathroom in the morning, get on the scale, and see how much you weigh. Drink half of that in ounces of water. A lot of water."

I Ate What I Love (But Mostly Veggies)

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Ana emphasizes the importance of eating foods you enjoy but with a focus on vegetables. "You need to eat a lot of foods of what you love that are essentially really low in calories," she says. "Get out that recipe book, get onto Google, and do whatever you need to do to find recipes for vegetables that you love. The more vegetables, the more water, the more weight loss."

I Tracked What I Ate

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

"Along with the water and along with the vegetables, you need to track what is going into your body so that your mind can be aware of what your body is consuming," Ana advises. "Start writing that … down because it's not enough to say, oh, well, I'll remember what I had. No, you won't."

I Weighed Myself Daily

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

"You're going to wanna weigh yourself every single morning," Ana says. "You wanna see what happened yesterday? You want to see if it worked or if it didn't. And make tweaks as the days go on."

I Built Small, Sustainable Habits

In another video, Ana emphasizes the importance of consistency and building small habits. "I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," she says. "You have to choose one thing every single week that you're gonna commit to and do it over and over and over again."

I Focused on Nutrition, Not Just Exercise

"Working out should be extra. It is what accelerates the process, but it's not what actually gets you the results," Ana explains. "It's really in your food. What I would suggest is start small with your food, start by tweaking things in the kitchen so that you can enjoy the foods that you're eating, but also see the results that you want."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

I Got Creative with Low-Carb Meals

Green and red peppersShutterstock

Ana shares one of her favorite low-carb lunch recipes in a video. "I'm currently on a mission to get rid of some baby weight. I'm also looking for the best recipes to have for lunch that don't involve making a sandwich with bread, but rather with bell peppers," she says.

I Drank Water Before Meals

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

"Before every single meal I want you to have a glass of water, 16 ounces before every single meal," Ana advises. "The reason why is because water will actually fill you up and have you eating less essentially when you're having your meals."

I Stopped Eating 4 Hours Before Bed

Ana recommends, "Stop eating at least four hours before you go to sleep. If you go to bed at 10 pm, you wanna be finished your meal at 6. This is one of the biggest reasons I see such a drop because I actually love my body, have time to digest before I go to sleep and chill for the night."

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

I Gave Myself Time

"You need to give yourself a year," Ana says. "I know that sounds like a long time, but you need to give yourself time, right? Like it took you all this time to put on this weight, it is not going to disappear overnight."

I Started My Day with Water

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

"Every single morning when I woke up, I had 32 ounces of water," Ana shares. "I worked up to it. I didn't just all of a sudden started drinking 32 ounces of water. I worked up to it."

I Changed My Mindset About Weekends

"When I started to change my brain around what the weekend meant for me and just looked at it as an extension to my week, that's what really helped," Ana explains. "I stopped thinking about Friday as the day where I was good all week and then just enjoy whatever I wanted on the weekend."

I Managed Late-Night Cravings

Young woman looking into the fridge, feeling hungry at nightShutterstock

To combat late-night snacking, Ana developed a strategy. "Every time I would sit down at night, I would have my water next to me," she says. "When that craving started to creep in, I would tell myself: if you really want it, you can have it tomorrow."

RELATED:10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

I Replaced Scrolling with Productive Habits

"Anytime I caught myself scrolling on my phone, I would stop and go do something that would contribute to my goal," Ana shares. "I went from 235 pounds to 147 pounds, and each action brought me closer and closer to my goal." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Dropped 80 Pounds Eating Whatever I Wanted, Thanks to This Intermittent Fasting Secret

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Copyright Six Miles To Supper/YouTube
Leah Groth
By Leah GrothSep 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 lose weight? Try intermittent fasting, and recommend one weight loss warrior. Kayla Cox is a weight loss influencer and founder of Six Miles to Supper, instructing her followers “how to lose weight sustainably and keep it off for good,” she writes in her bio. In a recent viral video, she explains how fasting was instrumental in her weight loss journey.

Kayla Discovered Intermittent Fasting in 2014 and Initially Lost 20 Pounds

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Kayla struggled with her weight for most of her life, finally deciding to make a change in 2014 when she didn’t recognize herself in Facebook photos. She had her aha moment and decided to try intermittent fasting. She lost 20 pounds, “doing a very inconsistent form of intermittent fasting, meaning that I would do intermittent fasting for a while, and then I would quit because the results weren't fast enough.” She eventually suffered an injury and had to switch from weight lifting to walking. “By the end of the year, I had started regaining some of that weight back, and so I had a net loss of about 15 pounds that year,” she says in the video.

RELATED:I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits

She Later Decided to Be More Consistent About It

“In January of 2016, I decided to focus on being consistent with a very simple plan. I committed to practicing intermittent fasting six days a week, walking six miles a day, and taking a day off from fasting, what I called my cheat day on Sunday,” she says.

She Worked Her Way Up to a 16-8 Fasting Window and Then OMAD

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

She slowly worked her way up to about a 16-8 fasting window, “and I kept pushing that out gradually until I eventually got to OMAD,” she says. This translates to “just one meal a day.”

She Does Dirty Fasting

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

“Unbeknownst to me, at the time, I was practicing what's known as dirty fasting,” she continues. “I was allowing myself coffee with half and half in it whenever I wanted it during the fasting window.”

RELATED:I Dropped 14 Pounds in 30 Days Using This Weird Fasting Trick

She Has No Eating Rules

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

“One rule I had consistently during my eating window during the entire time was to eat whatever I wanted. I had no rules about what kind of foods I had to eat. I was not low carb, and I was not even high in protein. I just ate whatever food my family was eating. I would eat dessert, chocolate, I would drink wine whenever I wanted it, and my consistency paid off,” she says.

She Ended Up Losing 80 Pounds

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

By the end of that year, she weighed 158 pounds for a total loss of 65 pounds. She maintained the weight for a year and then decided to lose more weight. “Over the course of the next year, I got down to 142 pounds, which is a total of 80 pounds from my highest confirmed weight of 222 pounds. Once I got down to 142, I found that I had found the diminishing point of returns for me for weight loss. I didn't really feel any difference between 158 and 142, so I decided to maintain in about a 10-pound range, which is what I've done since October of 2018,” she says.

RELATED:Over 50? Here’s How to Burn 3 Pounds of Fat Weekly and Keep It Off

Intermittent Fasting Makes Weight Loss Easier

Happy woman measuring waist with tape in kitchen.Shutterstock

“What I love about intermittent fasting is that it helps make the process of eating the right amount of food so that you can lose weight and maintain it a lot easier,” she says.

It Also Simplifies It

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

“It also taught me the simplicity of weight loss. It's really not about what foods you're eating. It's about how much you're eating,” she continues.

You Don’t Have to Exercise A Lot Either

Young woman walks alone on a road outdoorShutterstock

“I also learned that working out really hard isn't necessary for weight loss. I had the best results when I was just walking six miles a day and taking that weekly cheat day also taught me that you don't have to be perfect on the weight loss journey in order to have good results,” she points out.

RELATED:I Transformed My Body with These 9 High Protein Meals

Intermittent Fasting Changed Her Life

Woman, success and outdoor with happiness for fitness, exercise or wellness as achievement. Girl, celebration and portrait in nature with energy or motivation for health, workout or marathon trainingShutterstock

“Losing 80 pounds changed my life. I got comfortable in my own skin. All of my relationships with God, with food, with my family, with my husband improved, and it gave me the confidence to do things like write books,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 20 Lbs After Ditching 6 Bad Habits

Lacey Iskra laceeiskk
Copyright laceeiskk/Instagram
Leah Groth
By Leah GrothJan 24, 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
Follow:
✓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 eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 20 Pounds Without Starving Myself

Haley_Thomas_thehaleyrthomas1
thehaleyrthomas/Instagram
Leah Groth
By Leah GrothApr 12, 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
✓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.

If you have hit a weight plateau, you aren’t alone. Many people struggle at some point in their weight loss journey to continue dropping weight. However, sometimes all you need to do is shift your approach. Haley Thomas (@thehaleyrthomas), who lives in Arnold, Missouri, is a Certified Surgical Tech First assistant and lost 15 pounds on her own after welcoming her first child. However, she hit a crossroads and couldn’t seem to lose any additional weight – until she discovered a new way to eat and exercise.

She Struggled to Start Over

Haley_Thomas_thehaleyrthomas4thehaleyrthomas/Instagram

Haley tells Body Network that she “had to start from square one” at 6 weeks postpartum after a C-section. “It was hard and I felt like I had never worked out before although I worked out my entire pregnancy,” she confesses. “Getting back into the gym while balancing a newborn and breastfeeding, hardly any sleep, and recovering from a c-section seemed impossible. I kept showing up no matter how hard it was. I also kept tracking my food. Eventually I was able to get into the swing of things and it became easier and easier. Some days were hard especially after being up with my son multiple times throughout the night, but I had a newfound motivation as a mom. To be the healthiest and best version of myself for my son.”

RELATED: 3 Things Keeping You From Losing Extra Belly Fat

Her Weight Plateaued

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

Haley, 31, who is 5’3”, plateaued at 150 pounds. “I had lost about 15 pounds by myself but plateaued and needed a little support,” she says. She went onto lose 20 pounds using the Working Against Gravity program. “I now fluctuate around 130-134 just depending on the time of the month.”

She Does Crossfit, High Intensity Workouts

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

For her workouts, Haley relies on a Crossfit style of training, “usually with high intensity,” she tells us. “My favorite exercises are pull ups, dumbbell snatches, double unders, muscle ups, and lunges. I love higher skilled movements that get the heart rate up.”

She Used to Try to Eat Under 1200 Calories Per Day

Nutritional label with focus on calories.Shutterstock

She also shifted her approach to diet. She once believed that 1200 calories or less a day was the only way to lose weight. “I have tried every ‘diet’ under the sun. Intermittent fasting, keto, carb cycling, low carb, low calorie… everything,” she says. “I have found through trial and error that although these diets will result in some weight loss at first they are typically not sustainable. I am a firm believer in balance and working with a nutrition coach helped me find the balance that has given me such great results.”

She Now Counts Macros

“I have a prescribed set of macros that were given to me by Alex Oskian, my nutrition coach at Working Against Gravity,” she continued. “My diet typically consists of whole foods like eggs, protein shakes, protein bars, lean meats, rice, rice cakes, fruit and then a few ‘fun’ filler foods like Greek yogurt ice cream bars at the end of the day to reach my macro goals.” She hasn’t eliminated any food from her diet, but she eats certain calorie dense foods in moderation. “I can track pizza, cookies, ice cream or have these foods on holidays and vacations,” she says. “Balance is key! I use protein powder and creatine on a regular basis.”

She Is Proud of Her Muscle Definition

Haley_Thomas_thehaleyrthomas2thehaleyrthomas/Instagram

She believes that her biggest body achievement is the muscle definition she has achieved. “My #1 tip would be to be consistent. Not every day will be perfect and it doesn’t need to be. Life is busy. Moms are busy. Just do the best you can and the good habits will shine through,” she said. One way to measure progress is by taking photos. “The scale is a good tool but can also be deceiving. Especially when you have different goals such as gaining muscle and fueling yourself instead of just losing weight,” she explains.

Her Advice: Ease Into It

Haley_Thomas_thehaleyrthomas5thehaleyrthomas/Instagram

Her advice for anyone starting their journey? “Don’t go all in if you’ve never had an active healthy lifestyle before,” Haley advises. “You don’t need to start by going to the gym 6 days a week and tracking macros every day if you don’t even know what macros are. Make small changes at first then work up to those things. Maybe start by working out 3 days a week and tracking just protein or reaching a calorie goal. You don’t want to overwhelm yourself to the point where results seem too difficult to reach. The point of it all is to create a healthy lifestyle so be realistic with yourself!”

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

Final Tip: Find Workouts You Like

Haley_Thomas_thehaleyrthomas3thehaleyrthomas/Instagram

Her final tip? “Find an exercise you actually like to do,” she suggests. “Maybe that’s a group HIIT class, spin class, maybe even running. I love Crossfit and I may not feel like going on certain days, but I tell myself that if I just show up I’ll be happy I did. I’ve never shown up and regretted it even if it wasn’t my best workout.”

Nutrition & Diet

5 Protein Dinners That Helped Mom Lose 10 Lbs

Ashley Smith lookbeneath__thesurface
Copyright lookbeneath__thesurface/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

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

2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

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

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Best Foods to Burn Fat

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 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
Follow:
✓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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

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Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

8 Foods to Avoid If You Want to Lose Weight After 50

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Leah Groth
By Leah GrothMar 27, 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
Follow:
✓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.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

canned, tin, soupShutterstock

Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

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Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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

Alcohol

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Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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