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5 Things This Health Coach Quit Doing to Beat Binge Eating and Transform Her Body

Dierdre Rae opens about how she finally achieved “food freedom” and got into the best shape of her life.

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.

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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.

Dierdre Rae is showing off her before-and-after transformation – in a crop top. In a new social media post, the London-based certified health and wellness coach discusses her health journey, revealing how she overcame an eating disorder to become the healthiest version of herself. In the before photo from 2019, she did “hours of exercise every day, massively undereating for days and then binging, the body is constantly swollen and bloated.” Now, in 2024, she has a more balanced approach to diet and exercise and is healthier than ever. Here is how she did it.


She Achieved “Food Freedom” After a 10-Year-Long Eating Disorder Battle

“Food freedom is never something I thought I’d be able to have (for reference, I’m around the same weight in both photos). It was a 10-year battle, but here we are over 5 years later - intuitive eating, never calorie counting, doing the exercise I enjoy, resting without guilt, and not constantly thinking and worrying about food/body image,” she writes in her post. “If you’re struggling, I have a free binge guide in my bio 🫶🏻 (just some tips from me that helped heal binge eating habits for myself, some of my friends, and clients 💗), but here are a few things that helped me start to recover.”

She Read This Book

First, she suggests ordering a book. Buying the book ‘brain over binge’ by Kathryn Hansen (in her Amazon storefront or on audible, was a game-changer. “There’s a book and a recovery guide, make sure you get the book,” she says.

RELATED: I'm a Personal Trainer: 14 Pilates Moves That Helped My 50+ Clients Lose Weight

She Balanced Her Breakfast

Next, she tackled her diet, starting with breakfast. “Eating a balanced breakfast (protein, fats, AND carbs) the morning after a binge/overeating to balance out blood sugars,” she says.

She Quit Dieting

After years of yo-yo dieting and seriously restricting food, Dierdre gave up crash diets for good. “I completely stopped dieting and trying to lose weight (had to sit with that anxiety),” she writes.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

She Reversed Negative Thoughts

She also changed her thought process. “I started standing up for myself by not letting unchecked intrusive thoughts come into my brain. I reversed any negative thought about my body and food into something I’d believe,” she writes.

She Shifted From “Intense Cardio” to Weight Lifting and Walking

She also shifted her approach to exercise. “I stopped all intense cardio while recovering. I only weight lifted and walked. (intense cardio can mimic binge symptoms and make you ravenous),” she explains.

She Incorporated “Fear Foods” Into Her Diet

And lastly, she “ate and incorporated my fear foods EVERY day,” she reveals. “It helped to take away the feeling that if I ate something ‘bad,’ the whole day wasn’t ruined; therefore, I was less likely to binge (I had cake after lunch every day for an entire summer). IT’S NORMAL to overeat it in the beginning, but it’s about practicing taking those foods off of the pedestal we’ve placed them on.”

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Stretching Is Also Important

She discusses how important and “underrated” stretching is in another post. “Getting workouts in is incredible, but mobilizing your body has just as many benefits. I know that stretching is easy to skip out on, especially after you’ve finished a workout. Still, even a few minutes of stretching can have massive benefits,” she writes, listing benefits such as muscle recovery, injury prevention, increased range of motion in joints, enhanced muscle performance, can help improve posture, promotes blood circulation, can relieve stress, enhances athletic performance, and reduces muscle stiffness and soreness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Dierdre Rae is showing off her before-and-after transformation – in a crop top. In a new social media post, the London-based certified health and wellness coach discusses her health journey, revealing how she overcame an eating disorder to become the healthiest version of herself. In the before photo from 2019, she did “hours of exercise every day, massively undereating for days and then binging, the body is constantly swollen and bloated.” Now, in 2024, she has a more balanced approach to diet and exercise and is healthier than ever. Here is how she did it.


She Achieved “Food Freedom” After a 10-Year-Long Eating Disorder Battle

“Food freedom is never something I thought I’d be able to have (for reference, I’m around the same weight in both photos). It was a 10-year battle, but here we are over 5 years later - intuitive eating, never calorie counting, doing the exercise I enjoy, resting without guilt, and not constantly thinking and worrying about food/body image,” she writes in her post. “If you’re struggling, I have a free binge guide in my bio 🫶🏻 (just some tips from me that helped heal binge eating habits for myself, some of my friends, and clients 💗), but here are a few things that helped me start to recover.”

She Read This Book

First, she suggests ordering a book. Buying the book ‘brain over binge’ by Kathryn Hansen (in her Amazon storefront or on audible, was a game-changer. “There’s a book and a recovery guide, make sure you get the book,” she says.

RELATED: I'm a Personal Trainer: 14 Pilates Moves That Helped My 50+ Clients Lose Weight

She Balanced Her Breakfast

Next, she tackled her diet, starting with breakfast. “Eating a balanced breakfast (protein, fats, AND carbs) the morning after a binge/overeating to balance out blood sugars,” she says.

She Quit Dieting

After years of yo-yo dieting and seriously restricting food, Dierdre gave up crash diets for good. “I completely stopped dieting and trying to lose weight (had to sit with that anxiety),” she writes.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

She Reversed Negative Thoughts

She also changed her thought process. “I started standing up for myself by not letting unchecked intrusive thoughts come into my brain. I reversed any negative thought about my body and food into something I’d believe,” she writes.

She Shifted From “Intense Cardio” to Weight Lifting and Walking

She also shifted her approach to exercise. “I stopped all intense cardio while recovering. I only weight lifted and walked. (intense cardio can mimic binge symptoms and make you ravenous),” she explains.

She Incorporated “Fear Foods” Into Her Diet

And lastly, she “ate and incorporated my fear foods EVERY day,” she reveals. “It helped to take away the feeling that if I ate something ‘bad,’ the whole day wasn’t ruined; therefore, I was less likely to binge (I had cake after lunch every day for an entire summer). IT’S NORMAL to overeat it in the beginning, but it’s about practicing taking those foods off of the pedestal we’ve placed them on.”

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Stretching Is Also Important

She discusses how important and “underrated” stretching is in another post. “Getting workouts in is incredible, but mobilizing your body has just as many benefits. I know that stretching is easy to skip out on, especially after you’ve finished a workout. Still, even a few minutes of stretching can have massive benefits,” she writes, listing benefits such as muscle recovery, injury prevention, increased range of motion in joints, enhanced muscle performance, can help improve posture, promotes blood circulation, can relieve stress, enhances athletic performance, and reduces muscle stiffness and soreness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ruth_Soukup8
Copyright ruthsoukup/Instagram
Evidence-Based

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

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

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

Sometimes, losing weight is more about giving up bad habits than just dieting and exercise. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new Instagram post, she reveals what really changed the game in terms of her weight loss journey. “I struggled with my weight for 10 years before I finally lost 49 pounds by balancing my hormones. And the way I approach my health now, 3 years later, looks dramatically different than it used to,” she writes in the post. “These are the things I don’t do anymore after losing 49 pounds and dropping from a size 14 to a size 4 at age 43.”


She Quit Counting Calories

One controversial habit Ruth gave up? Calorie counting, she reveals in her post. “I never worry about maintaining a calorie deficit or restricting what I’m eating. I eat to nourish my body,” she says.

She Stopped Her Plant-Based Diet

Lots of health experts recommend a plant-based diet. However, Ruth claims that shifting to an eating style with animal products was instrumental in her weight loss. “I was a vegetarian for 28 years & used to eat a ton of soy and fake meat. Now I eat real meat, and lots of it!” she writes.

She Eliminated Ultra Processed Foods

Another bad habit she gave up? Eating ultra-processed foods, she revealed. “That’s not to say I never have a potato chip, but for the most part, I really avoid most of the toxic processed foods that I used to eat all the time, including fast food,” she writes.

RELATED: The 8 Best Drinks to Curb Cravings and Support Weight Loss

She No Longer Drinks Her Calories

Drinking your calories is a no-go for weight loss, says Ruth. She maintains that she gave up drinking green smoothies and “fancy” coffee in order to lose weight. “I used to drink both almost every day, but now I realize just how loaded they were with sugar,” she writes.

She Stopped Doing “Tons” of Cardio

She also shifted her approach to exercise. She no longer does “tons” of cardio. “I used to think working out meant burning as many calories as possible. Now I mostly walk & focus on building strength,” she writes.

She Stopped Snacking

Ruth maintains that she no longer craves snacks. Instead, she eats hearty meals that fill her up. “As time goes on, I’ve found that I now rarely crave snacks in between meals,” she writes. If you do snack, stick to nutritious filling foods – like protein and good carbs – to keep you fueled up and satiated instead of processed foods.

RELATED: 8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

She Shifted Her Mindset

Overall, Ruth completely shifted her perspective on diet and exercise. “I realize now that the biggest shift has been my mindset, from a ‘this is a temporary diet’ mentality to a ‘this is just how I live’ mentality,” she writes.

She Looks at Food as Fuel

As part of this new perspective, she has totally evolved her approach to eating. “Food is fuel, and I really just want to nourish my body & continue feeling good by balancing my hormones,” she writes.

She Focuses on Non-Weight Benefits

She also focuses on how healthy living makes her feel, not just weight loss. “Because while the sustained weight loss has been awesome, the other benefits are even better. I have so much energy. I no longer get headaches every day. I don’t get sick. My skin is brighter and clearer. I sleep like a baby & poop like a champ. My joints don’t hurt,” she says.

RELATED: 8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

She Is Committed to Helping Other Women

Ruth concludes her post by explaining that her mission is to help other women achieve the same diet and fitness success as she has. “After struggling for so long, it feels like a miracle, which is why I’m so committed to helping other women get healthy too,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Are you struggling to lose weight? Vivian Ngo (@vivianngo) is a fat loss coach and the creator of Team Evolve, a fat loss mastery program utilizing the tools that helped her get into the best shape of her life. In her viral TikTok and YouTube videos she reveals her secrets to breaking her sugar addiction and unhealthy binge-eating habits so that she could lose 30 pounds and get into the best shape of her life.


She Struggled with Yo-Yo Dieting for 10 Years

“I thought that I would be stuck in the Yo-yo dieting, binge eating, restricting my calories, and then overeating, losing the weight just to gain it all back. I genuinely thought that I was going to be stuck in that cycle for the rest of my life because I was in it for over 10 years,” Ngo says in a YouTube clip.

She Says “Nothing Worked”

Check your body shape with white weight scales, top view.Shutterstock

“I felt like I tried everything, everything, and nothing worked. Nothing kept the weight off. And I can tell you right now that I'm sitting here today down 30 pounds, kept it off for years, and I have never felt better in my skin,” she claims.

However, Now She Has Tools to Overcome It

@viviannngo_

By far one of the HARDEST habits I’ve ever had to break. ↴ I was terrified of getting fat that I couldn’t NOT overcompensate my binges. It wasn’t until I was dead set on OVERCOMING binge eating once and for all, That I knew I had to stop the restricting portion in order to stop the bingeing portion, because they fed into one another. But once you teach your mind & body that it won’t be punished for overeating or bingeing, And you start leaning into kindness & compassion for yourself… SHOCKINGLY: the binges stop, too. But it’s scary at first, because you’re so terrified to gain weight that the thoughts of wanting to restrict are SO strong. Learning how to sit with those thoughts, but NOT listen to them is a vital part of recovery. You CAN do it, my friend. ✨ If you’re READY to overcome yo-yo dieting and MASTER your emotions and lifestyle habits so you can *master* your fat loss, once and for all, feel free to visit my website and apply for 1-on-1 coaching with me: www.teamevolve.co/ #healthyeatingtips #healthyeatinghabits #fatlosshabits #fatlosstipsandtricks #weightlosstipsandtricks #weightlossforwomen

What were the tools that helped her? In another TikTok clip, she claims that “eliminating this habit” helped her “overcome ten years of binge eating.”

1. She Stopped “Overcompensating” Post Binge

She explains that she would binge and then try to remedy the situation. “Overcompensating a binge by undereating/doing a bunch of cardio the next day” was the first habit she had to break.

She Had to Overcome Her Binge Eating Instead

Woman eating snacks in night next to the opened fridge.Shutterstock

“I was terrified of getting fat that I couldn’t NOT overcompensate my binges. It wasn’t until I was dead set on OVERCOMING binge eating once and for all” that she discovered the second tool.

2. She Had to Stop Restricting Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

“I knew I had to stop the restricting portion in order to stop the binging portion because they fed into one another,” she said. “But once you teach your mind & body that it won’t be punished for overeating or binging.”

She Maintains She Used to Exercise Just as Much

@viviannngo_

Being consistent with working out is *not* enough to get you the results that you want: let’s talk about it! ↴ If you’re like me or the women I work with, your goal is to get toned meaning: you want to lose body fat, and look fit + strong without looking bulky. So you’ve heard that you should start lifting weights if you want to get toned, so you do - but even though you’re being consistent in the gym, you’re really not seeing much change in your body like you want to. Sounds about right? Here’s why: ↴ Lifting weights will help you build strength + muscle which is *amazing* - but to really see a difference in your physique, You will need to lose body fat that is laying on top of your hard-earned muscle in order to really see a difference in your body. To lose body fat, you need to be in a calorie deficit, And the BEST way to ensure you’re in a calorie deficit isn’t just be eating healthy *most* of the time, It’s by being accountable to what you’re putting in your body 24/7 by weighing out your food and tracking it every day: Monday through Sunday! And if you’re already quite active and being consistent in the gym, It’s THAT much more important that you need to be diligent with your tracking + diet day-to-day! 🌸 If you’re interested in working with me 1-on-1, check out my coaching on my website at: www.teamevolve.co/ ✨ #fatlosstransformations #fatlossbeforeandafter #weightlossbeforeandafter #weightlosstransformations #armfatloss #tonedarms

In another TikTok video, she reveals another important tool. She shows a before-and-after photo, claiming that she did the “exact same workouts, lifting weights, and doing incline walking on the treadmill” five days a week in both photos.

RELATED: 20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

3. She Had to Stop Binging on Sugar and Drinking

Female hands holding sugar cubes, closeupShutterstock

“So why do I look so different in this photo? I was eating pretty healthy, but I would have cravings at night, and I would often binge on sugar at night. On the weekends, I like to go out to eat. I would drink, and I would kind of go off my healthy eating plan. But during the week, I was eating pretty healthy. So I thought,” she says.

4. And, She Had to Start Tracking Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“In this photo, I was tracking my calories. I was weighing all of my food and logging all of my food in my FitnessPal Monday through Sunday, every single day, every single meal, I was accountable to everything I was putting my body. That was the biggest difference between these two photos here. I was eating pretty healthy some days off here, and I knew exactly what was going into my body every day,” she revealed.

5. She Also Stopped Making Food “Good and Bad”

@viviannngo_

How I overcame binge eating / yo-yo dieting after being stuck for 10 years. ❤️ If you’re ready to commit to your healing journey and overcome yo-yo dieting once and for all, visit my website to work with me: www.teamevolve.co/ ✨ #fatlosshabits #weightlosstipsandtricks #emotionaleatingcoach #overeating #overeatinghelp

In another TikTok she adds that she had to look at food differently to lose weight. “I had to stop making foods good and bad because that is why I was binge eating. I would only let myself eat high protein, veggies, no carbs. That's it,” she said.

She Used to Use Eating “Bad” Food as an Excuse to Binge

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

“And anytime I would have a food that I would consider, not high protein, not vegetables, not low carb, anything unhealthy, fast food, going out to eat a piece of candy, bite of a cookie, anything, I would use that as an excuse to binge because I would say, oh, I've already fallen off for today, so I might as well have everything that I've restricted myself from and start again tomorrow, and I will promise myself I'll be good tomorrow. I promised myself I'll be good Monday,” she continued.

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

6. So, She Started to “Slowly Incorporate” Sugar and Fast Food

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock

“And the reason why I was so stuck in my weight loss journey is because I couldn't stop binging. The reason I was binging is that I couldn't stop restricting myself, and it wasn't until I started to slowly incorporate sugar, going out to eat burgers, french fries, McDonald's, and Taco Bell, all these things that I previously thought were horrible, so bad, so unhealthy would make me fat, it wasn't until I started to make my peace with these foods, allow myself to have them incorporate them into my nutrition plan that I finally stopped binging after ten long years, and I actually was able to look and feel my best while eating all these, what I used to think were bad foods.”

7. She Also Started Planning

Young woman putting goods on counter in supermarketShutterstock

In another TikTok revealing “habits that helped me lose OVER 30 lbs of body fat,” Ngo adds that planning is key. “Planning in advance is CRUCIAL. Deciding what I want to eat last minute almost NEVER leads me to make choices that are actually filling + satisfying,” she writes.

She Plans the Night Before

Close-up Of Pen With Meal Plan FormShutterstock

She reveals that she plans what and when she is going to eat the night before. She also “has a game plan for what to do when I want to eat out of boredom.”

RELATED: 15 Proven Strategies to Drop 2 Pounds a Week with Minimal Effort

8. She Also Takes Progress Photos

A woman at the gym takes a picture to send to friends or put on social networks and takes the picture while smiling. Concept of: network, friendship, gym, fitnessShutterstock

Another one of her tricks to stay on track? She doesn’t rely on the scale. “Use progress photos instead,” she recommends.

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 your unhealthy habits keeping you from achieving your weight loss goals? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. In a new social media post, she discusses some of the bad habits she had to give up in order to lose 10 pounds in 2 months at 46. “We all have habits that we want to break…Losing weight in your 40s can feel like a struggle, but small changes can make a big difference!” she writes. “Here are 5 habits I let go of that kickstarted my journey.”


Mindless Snacking

The first habit she had to ditch was mindless snacking. “I used to grab snacks throughout the day without even thinking about it—whether I was bored, stressed, or just because the food was there. Now I make sure to have balanced meals that keep me satisfied longer, and when I need a snack, I choose something with protein and fiber, like Greek yogurt or an apple with almond butter,” she writes in her post.

Skipping Meals

The next habit she parted ways with was skipping meals. “I used to skip meals, especially breakfast, thinking I was saving calories. But in reality, it would just lead to overeating later in the day,” she says. “Now, I make time for regular meals—especially breakfast, which sets the tone for my day. A quick smoothie or some eggs and veggies in the morning helps me feel energized and prevents those late-afternoon cravings.”

Processed Foods

The third habit? Relying on processed foods.
”Frozen dinners or packaged snacks were a go-to because they were easy. But I realized they were packed with hidden sugars, sodium, and unhealthy fats,” she says. “I swapped them out for whole foods—lean proteins, veggies, and healthy carbs. Meal prepping on Sundays was a game changer. It is much easier to avoid the temptation of quick, unhealthy options during the week, and I actually feel more energized after eating real food.”

Late Night Eating

Late-night eating
was something else she had to ditch. “Eating late at night had become a bad habit. I started closing the kitchen after dinner, giving myself at least 2-3 hours before bed without food. This not only helped me avoid unnecessary calories but also improved my sleep,” she writes.

Overthinking Workouts

The fifth habit she had to let go of was overthinking workouts. “I used to think that if I didn’t have an hour to hit the gym or couldn’t do a perfect workout, it wasn’t worth it. Now, I prioritize movement in any form—whether it’s a 20-minute walk, or a quick bodyweight workout,” she writes.

Breaking Up with Bad Habits Isn’t Easy, But the Results Are “Worth It”

While quitting unhealthy habits and replacing them with ones that will help you achieve your goals isn’t easy, it pays off in the end, she maintains. “Breaking up with these habits took time, but the results were worth it!”

RELATED: 9 Foods with More Protein Than an Egg for Weight Loss, Says Nutrition Coach

She Also Stopped Cutting Out Entire Food Groups

In another post, she reveals a few more habits she ditched in order to lose weight. The first? Cutting out entire food groups.
”Eliminating carbs or fats may seem like the answer, but it’s not sustainable. Your body needs a mix of carbs, proteins, and healthy fats to thrive. Cutting out entire food groups can mess with your energy levels, hormones, and mindset. Balance is the key — there’s room for everything when you approach food mindfully,” she writes.

And, She Stopped Giving Up Foods That She Loves

Another thing she stopped doing? Giving up foods that she loves. “Let’s be honest — life without ice cream or pizza sounds miserable! I’ve learned that allowing myself to enjoy these foods in moderation keeps me sane and on track. Depriving yourself often leads to bingeing or feeling like you’ve failed. Including foods you love makes healthy eating a lifestyle, not a punishment,” she writes.

She Stopped Relying Solely on Cardio

Once she stopped relying solely on cardio, it also changed the game.
”I used to think cardio was the best way to lose weight, but resistance training changed everything. Lifting weights builds muscle, boosts your metabolism, and helps you feel stronger and more confident. Cardio has benefits, but strength training reshapes your body in a way cardio alone can’t,” she writes.

RELATED: Mom Loses 35 Pounds in 6 Months Using 5 Natural Methods to Lower Cortisol

And, She Stopped Letting the Scale Dictate Progress

And, lastly, she stopped letting the scale dictate progress.
”The scale is just one number, and it doesn’t tell the whole story. Your energy, strength, how your clothes fit, and how you feel are all signs of progress. If you let the scale control your mood, you’ll miss out on the real wins. Focus on the bigger picture — it’s way more rewarding,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nagina Abdullah
Nagina Abdullah/Instagram
Evidence-Based

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

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

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

Are you struggling to lose weight and keep it off? Nagina Abdullah is a weight loss and metabolism boosting coach for midlife women with a degree in molecular and cell biology from UC Berkeley who has helped over 1,500 women lose weight “and live in their dream body naturally and keep it off for years,” she says in a viral video. “Today, I'm going to share five surprising things that I stopped doing to lose 40 pounds,” she says, “having lost the weight and having kept it off for over 14 years.” In the clip, she explains that she had tried “every single diet out there,” including Atkins, Weight Watchers, Nutrisystem, and South Beach, but would always lose weight and gain it back — until she started doing these things.


1. She Stopped Eating Fast Burning Carbs

“The first thing I started doing was to stop eating fast-burning carbs. I didn't try to eat smaller portions of carbs. I just started learning about what carbs were better for me and would burn more slowly. And instead of eating fast-burning carbs, I focused on slow-burning carbs,” she says in her post.

She Eats These Slow Burning Carbs Instead

Soy,Beans,,Red,Beans,,Black,Beans,,And,Navy,Bean,OnShutterstock

She explains that fast-burning carbs are “things like bread, pasta, rice, anything that gives you a quick burst of energy,” usually processed foods. “What's happening when you're eating fast-burning carbs? I realized that I was getting a quick rush of energy, but then my body was storing it as fat because I wasn't able to burn it off right away, and that's how fast burning carbs work. They spike our blood sugar, and they are stored as fat,” she says. So, she started eating slow-burning carbs instead. So, instead, I started understanding I could eat carbs instead, like beans and lentils. “Beans and lentils both have more fiber, so they burn more slowly. They don't create that massive spike in blood sugar, and they don't create that fat storage,” she says. She also eats Ezekiel bread, sweet potatoes, and alternative versions of rice like quinoa millet or buckwheat.

2. She Stopped Eating and Drinking Dairy

Black,And,White,Cow,,Standing,On,Green,Grass,In,AShutterstock

“Number two, the second thing I did to lose this 40 pounds and now keep it off was that I also stopped eating dairy or drinking dairy,” she says. “I never had felt that I was lactose intolerant. I never had any intolerance. I never felt bad when I was drinking milk or eating cheese or anything like that. But I found that once I took it out, I realized my weight just started slipping off, like melting off,” she says.

The Lactose in Dairy Is Added Sugar

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“What I realized is that what was happening was that there was added sugar in different kinds of milk or sometimes natural sugars in milk in the form of what's called lactose. So, lactose is a sugar that creates blood sugar elevation. So that's one of the reasons it's bad. It's another way of having sugar,” she says. And almost everyone is “somewhat lactose intolerant, some of us are more than others, and so even if you have a little bit of lactose intolerant like almost all of us do, your body can't process the food or the drinks efficiently,” she says. “It wasn't hard. I just decided not to drink milk as much. I used replacements like almond milk or cashew milk. I did eat cheese if I had pizza, but I wasn't making nachos for a snack regularly like I had been before.”

RELATED: 5 High-Protein Meals That Can Boost Your Metabolism Instantly

3. She Stopped Putting Her Focus on Exercise

The third thing she did? “I stopped thinking that I needed to exercise more to lose weight because I had really thought that I needed to get to the gym. I needed to run, I needed to sweat, I needed to burn calories, and that was the only way that I was going to lose weight.”

She Started Focusing More On Diet

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She explains that there is “so much research and so many scientific studies that show that what you eat is 80% of losing weight,” she says. “If you try to outrun a bad diet or outwork out a bad diet, it will never happen. You're going to be working out and running and exercising so much until you have your nutrition dialed in,” she continues. “So I really started focusing on eating in the right way, on making sure I was taking out those foods that I mentioned and adding in the foods that would replace them. As a result, my weight just started melting away, and then I started adding in exercise so that I could be stronger and I could increase my metabolism by having more tone and muscle in my body, but not as a form to lose weight because it wasn't working for that, and it had never worked for me.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

4. She Stopped Restricting Herself and “Eating Boring”

“The fourth thing that I stopped doing that has helped me lose 40 pounds is that I stopped restricting myself and eating boring, bland foods in small portions. I had done this for decades. I followed Weight Watchers and Nutrisystem as a way of tracking my calories. And I just kept trying to eat smaller portions of foods that I later found out were actually unhealthy. And I also made them boring and bland because that was all the advice that I saw out there. It was like barely putting salt and pepper onto my foods, and that just didn't hit me because I love food. I would consider myself a foodie. I love going out to eat. I love cooking really delicious food. I love enjoying delicious food. And so every time I would restrict myself, the moment I would hit that 10 pounds or around that amount, I would just start eating all of the foods because I was hungry, and I didn't want to keep living in living a life of hunger. I also realized that I just craved foods that tasted good.

Now She Uses More Spices

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“Now, instead of eating boring foods like plain broccoli and fish with just salt and pepper on it, just really making everything so boring and bland, I started using spices. I started adding metabolism-boosting spices like cumin and coriander,” she says. “Cumin helps decrease belly fat, coriander decreases water retention and bloating. I also started adding in some cayenne pepper, which increases metabolism. I also added cinnamon to my coffee to make it taste good without having the dairy that I had been having before. And cinnamon actually lowers our blood sugar and helps us store less fat. So I started looking at what I was eating in a more delicious way, and I started loving what I was eating, and I stopped restricting myself. And this was the key way that it became sustainable for me once I lost weight to keep losing more weight and get to the body of my dreams.”

5. She Stopped Thinking About Losing Weight

“The fifth thing that I stopped doing to lose 40 pounds was that I stopped thinking only about the goal of losing weight,” she says. “I stopped only focusing on that and making that the reason that I was making every decision.”

RELATED: 8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

She Put Her Focus on How Good She Was Feeling

“I started focusing on how good I was feeling, how much energy I was feeling, and how much I loved what I was eating. And I started making every day that I was losing weight fun and enjoyable,” she says. “I started experimenting with my healthy foods to make them taste better and to feel full and satisfied. And because I was able to love what I was eating and love what I was doing every single day, I was able to keep doing it all the way to losing 40 pounds. And then I was able to stay there.” 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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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week