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Nutrition & Diet

Here Is How to Lose 15 Pounds in 45 Days

A gut health expert reveals how to lose fat fast.

Leah Groth
By Leah GrothMay 06, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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tanisha-vedhara
Instagram/@getgutsmart
Leah Groth
By Leah GrothMay 06, 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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Nutrition & Diet

Do you want to drop 15 pounds in time for summer? It could be as simple as ditching a few unhealthy habits. Tanisha Vedhara is a gut health expert and social media influencer with over 78,000 followers on Instagram alone. In a new post, she reveals four things she would do if she wanted to lose 15 pounds in 45 days. “As a Biomedicine Masters, and an active Gut Health enthusiast, I have always been passionate about Gut, longevity, and weight loss,” she says, revealing her top strategies for effective fat loss.

Alcohol Moderation

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Her first recommendation is alcohol moderation. “During this crucial period of fat loss, I advise against alcohol consumption,” she says. “Alcohol can significantly hinder your progress by adding empty calories and affecting your metabolism (it stops protein synthesis aka muscle building process). If your goal is to reduce body fat by June 1st, cutting out alcohol is a wise choice.”

Increase Protein

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Protein is also key, she says. “I recommend increasing your protein intake to 1.2 - 1.3 grams per pound of your target body weight. While this may seem high, it’s a crucial point to promote satiety, boost metabolic rate and support the growth of lean muscle mass,” which is “essential for weight loss,” she says.

Walking

Back view of a hipster girl walking on city streetShutterstock

Consistent walking is another healthy habit to help lose weight. “Commit to daily walks of 45 minutes, whether on a treadmill or outdoors. This simple, low-impact activity is incredibly effective in burning calories and improving overall health without the risk of overtraining,” she says.

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

Food Tracking

female hands with pen writing on notebookShutterstock

Her last recommendation is food tracking. “While these strategies may not seem groundbreaking, they are foundational principles that, when applied consistently, can lead to significant weight loss,” she says.

She Has Also Revealed Why the Scale Isn’t Budging If You Are Exercising

Weight,Scale,scales,loss,diet,health,feetShutterstock

In another post she discusses why the scale continues to go up even if you are working out daily. “A pound is a pound, whether it’s fat or muscle. But here’s the catch: they wear very different outfits. A pound of fat is like a fluffy pillow, while a pound of muscle is compact and sleek. So, you’re doing everything by the book – lifting, eating right – and yet, the scale creeps up. Sound familiar? It’s a common scenario, one that often leads to frustration. My inbox is full of messages from clients dismayed by the stagnant scale, even as they report their jeans feeling looser,” she says.

She Doesn’t Recommend Using a Scale

Weight,Loss.,Happy,Girl,Measuring,Waist,With,Tape,Standing,InShutterstock

“That’s precisely why the scale isn’t my go-to for tracking progress. From day one, I encourage clients to take body measurements. It’s not just about the weight; it’s about the transformation your body undergoes,” she continues. “Yes, the scale might not budge, or it might even tip higher, but your clothes are fitting better, your energy is soaring, and your strength is increasing. You’re converting fat into muscle, and while both weigh the same, their impact on your body composition is worlds apart. This shift is a solid sign of getting stronger, of tangible progress. That’s the goal, right?”

RELATED: 15 Superfoods That Reduce Abdominal Fat

Measure Yourself Instead

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

“Remember, the scale is just one tool, and frankly, it’s not the most telling one. It’s the last metric I check for my clients’ progress. There’s so much more to your health journey than a number on a scale,” she says.

💪🔥Body Booster: One easy way to burn fat fast if you are a drinker? Put down the bottle.

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Nutrition & Diet

Here Is How to Lose 15 Pounds in 45 Days

tanisha-vedhara
Instagram/@getgutsmart
Leah Groth
By Leah GrothMay 06, 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:

Do you want to drop 15 pounds in time for summer? It could be as simple as ditching a few unhealthy habits. Tanisha Vedhara is a gut health expert and social media influencer with over 78,000 followers on Instagram alone. In a new post, she reveals four things she would do if she wanted to lose 15 pounds in 45 days. “As a Biomedicine Masters, and an active Gut Health enthusiast, I have always been passionate about Gut, longevity, and weight loss,” she says, revealing her top strategies for effective fat loss.

Alcohol Moderation

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Her first recommendation is alcohol moderation. “During this crucial period of fat loss, I advise against alcohol consumption,” she says. “Alcohol can significantly hinder your progress by adding empty calories and affecting your metabolism (it stops protein synthesis aka muscle building process). If your goal is to reduce body fat by June 1st, cutting out alcohol is a wise choice.”

Increase Protein

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Protein is also key, she says. “I recommend increasing your protein intake to 1.2 - 1.3 grams per pound of your target body weight. While this may seem high, it’s a crucial point to promote satiety, boost metabolic rate and support the growth of lean muscle mass,” which is “essential for weight loss,” she says.

Walking

Back view of a hipster girl walking on city streetShutterstock

Consistent walking is another healthy habit to help lose weight. “Commit to daily walks of 45 minutes, whether on a treadmill or outdoors. This simple, low-impact activity is incredibly effective in burning calories and improving overall health without the risk of overtraining,” she says.

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

Food Tracking

female hands with pen writing on notebookShutterstock

Her last recommendation is food tracking. “While these strategies may not seem groundbreaking, they are foundational principles that, when applied consistently, can lead to significant weight loss,” she says.

She Has Also Revealed Why the Scale Isn’t Budging If You Are Exercising

Weight,Scale,scales,loss,diet,health,feetShutterstock

In another post she discusses why the scale continues to go up even if you are working out daily. “A pound is a pound, whether it’s fat or muscle. But here’s the catch: they wear very different outfits. A pound of fat is like a fluffy pillow, while a pound of muscle is compact and sleek. So, you’re doing everything by the book – lifting, eating right – and yet, the scale creeps up. Sound familiar? It’s a common scenario, one that often leads to frustration. My inbox is full of messages from clients dismayed by the stagnant scale, even as they report their jeans feeling looser,” she says.

She Doesn’t Recommend Using a Scale

Weight,Loss.,Happy,Girl,Measuring,Waist,With,Tape,Standing,InShutterstock

“That’s precisely why the scale isn’t my go-to for tracking progress. From day one, I encourage clients to take body measurements. It’s not just about the weight; it’s about the transformation your body undergoes,” she continues. “Yes, the scale might not budge, or it might even tip higher, but your clothes are fitting better, your energy is soaring, and your strength is increasing. You’re converting fat into muscle, and while both weigh the same, their impact on your body composition is worlds apart. This shift is a solid sign of getting stronger, of tangible progress. That’s the goal, right?”

RELATED: 15 Superfoods That Reduce Abdominal Fat

Measure Yourself Instead

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

“Remember, the scale is just one tool, and frankly, it’s not the most telling one. It’s the last metric I check for my clients’ progress. There’s so much more to your health journey than a number on a scale,” she says.

💪🔥Body Booster: One easy way to burn fat fast if you are a drinker? Put down the bottle.

Fitness & Workouts

20 Tips to Lose 20 Pounds in 50 Days

Liam Topham theliamtopham
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothFeb 15, 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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Are you trying to lose weight but need some tips on how to do so? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio.”20 tips to lose 20 pounds in the next 50 days,” he writes.

Eat More Eggs

The first tip? Crack those eggs. “Eat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

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

Don’t Drink as Much Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

Next, avoid drinking your calories. “Minimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

You can enjoy coffee but don’t add anything to it. “Drink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Don’t succumb to late night cravings. “No food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

Skipping meals to save calories may be tempting, but it’s a mistake. “Avoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Lace-up your walking — not running — shoes. “Stop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“Avoid peanut butter,” says Topham. “It’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Don’t eat unless you are really hungry. “Before you eat, ask yourself: ‘Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

Sad,Wealthy,Woman,Suffering,From,Depression,Hiding,Her,Face,MoneyShutterstock

“If you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,BlackShutterstock

He also recommends sticking to specific proteins. “Make beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

Composition with assorted organic vegetables and fruits.Shutterstock

Fill your fridge with lots of produce. “Load up on fruits and vegetables—you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers

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Jazz up your meals by keeping delicious but healthy condiments on hand. “Use low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

Close up of hungry Caucasian woman taking bite of double-decker vegan burgerShutterstock

You are allowed to eat your favorite foods but do so in moderation. “It’s fine to eat pizza, burgers, and chocolate occasionally because you’re human—but not ALL the time,” says Topham.

Don’t Eat Fake Meat

Alameda, CA - Feb 22, 2024: Grocery store refrigerator section with Beyond and Impossible Burger brand plant based patties. Plant based proteins can be as healthy as animal based proteins.

Shutterstock

When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. “Put fake meat in the garbage,” he says.

Avoid Extreme Diets

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

Shutterstock

Avoid extreme diets. “Don’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

If you like sweet, bubbly drinks, make sure they are sugar-free. “Swap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

Bathroom scale on white background. Weight loss concept. Weight control by floor scaleShutterstock

Don’t get rid of your scale. “Weigh yourself every day and take a 7-day average. Expect fluctuations—that’s normal,” he says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Eat Meals on Repeat

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Don’t worry about getting bored of your meals. Be consistent with them. “Repeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

Crossfit,Fit,Young,Man,In,Sportswear,Focused,On,Lifting,A,Dumbbell, weightsShutterstock

Strength training is also essential. “Lift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

And last but not least? “Start with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How to Lose Weight Fast for a Special Occasion, According to an Expert

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Leah Groth
By Leah GrothJun 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Looking to lose weight fast? Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her many viral videos she shares tips on how to lose weight and get into the best shape of your life. In one of them, she revealed a few ways to lose weight fast – in both sustainable and unsustainable ways. “If you want to lose weight fast for a special occasion, here's exactly what you need to do,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her approach.

Intermittent Fast and Cut Out Fast Food

@project.s.lifestyle

How to lose weight FAST for a special occassion #weightlosscoach #weightlossforwomen #weightlosstips

The first thing you need to do? “Cut out all fast food and limit your eating window from 12:00 PM to 6:00 PM and only have two meals within that time frame,” she says.

Related: Blogilates Creator Cassey Ho Reveals Abs in “Fairytale” Running Shorts

Run a Mile a Day and Do 10 Minutes of Ab Work Daily

Female going for a early morning run.Shutterstock

Next up, exercise. According to Soraya you need to “run a mile a day and do 10 minutes of abs right before bed.”

Weigh Yourself Daily

Low Section Of Woman Standing On Weight ScaleShutterstock

Finally, “number three, weigh yourself every single day in the morning to keep track of your daily progress,” Soraya says.

If You Do That, You Will Lose Weight, But Likely Gain It Back

Soraya_project_s_lifestyle2project.s.lifestyle/TikTok

“Now, if you do this, you will lose weight fast, but you know what else? At some point you're going to get overwhelmed, exhausted, have overwhelming cravings, go right back to old habits and regain the weight, if not even more weight,” she continues. “On top of that, it'll worsen your relationship with food and create a really toxic relationship with the scale. So forget all that,” she says.

Calorie Deficit with Foods You Enjoy

Healthy diet plan for weight loss, daily ready meal menu. Woman using meal tracker app on phone while weighing lunch box cooked in advance on kitchen scale. Balanced portion with dish. Pre-cookingShutterstock

“If you want to lose weight and actually keep it off for good, here's what you need to do,” she continues, offering a few healthier weight loss methods. “Number one, eat in a healthy deficit and include foods that you actually enjoy,” she says.

Work Out Three to Four Times a Week

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

“Number two, get three to four workouts in per week,” Soraya says, adding that you need to strength train.

Walk 30 Minutes a Day

Woman walking cross country and trail in autumn forestShutterstock

“Number three, walk 30 minutes every day,” she concludes.

Related: I Got My Best Body After 50 and Here’s How You Can, Too

RDN Says: Thumbs Up

tara_collingwooddietdivatara/Instagram

Collingwood says that Soraya’s advice “is very practical and not extreme,” and overall, gives it a thumbs up. “Incorporating walking, exercise, strength training, etc. along with reducing calories makes perfect sense,” she says. However, “there is no need to do abs right before bed…any time of the day will work.” She also likes that she is encouraging eating foods you enjoy. “She isn’t really giving major guidelines around portions or frequency, so some people might have a hard time with knowing exactly how much they can eat and still lose weight. She is encouraging only a 6 hour eating window which is pretty strict. I tend to recommend at least an 8 hour window and more like a 10-12 hour window of fasting each day.”

💪🔥Body Booster: The less restrictive a weight loss diet you commit to, the more likely you are to stick to it.

Nutrition & Diet

7 Ways to Lose 15 Pounds in Two Months, Say Experts 

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Ferozan Mast
By Ferozan MastApr 26, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

Losing 15 pounds in two months is challenging but certainly not impossible once you set your mind to it. By adopting certain habits and sticking to them, you can reach your weight loss goals within eight weeks—and hopefully, maintain them. “For a successful — and lasting — weight management plan, you also need to increase your physical activity,” according to the Mayo Clinic. “Combining regular activity and healthy eating will help you get to and maintain a healthy weight.” Read on to find out more.

Log Your Food

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

Keeping a food diary has been shown to help with weight loss efforts. “A food diary can be a useful tool in this process,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “It can help you understand your eating habits and patterns and help you identify the foods — good and not-so-good — you eat on a regular basis. Research shows that for people interested in losing weight, keeping a journal can be a very effective tool to help change behavior.”

Calorie Deficit

Healthy diet plan for weight loss, daily ready meal menu. Woman using meal tracker app on phone while weighing lunch box cooked in advance on kitchen scale. Balanced portion with dish. Pre-cookingShutterstock

Track your calories and make sure you have a deficit to lose weight. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Walk Every Day

Young woman walking on green asphalt road in forestShutterstock

Taking a brisk walk of at least 30 minutes a day can help torch fat. “A lot of people have a hard time getting motivated to start exercising,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “But walking is simple, right? We do it every day.”

Be Mindful of Alcohol

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

Aside from being full of empty calories, alcohol can derail weight loss plans by encouraging overeating. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

RELATED: What to Eat in Restaurant for Fat Loss

Try Intermittent Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

Intermittent fasting can be a powerful weight loss tool. “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” says Johns Hopkins neuroscientist Mark Mattson, PhD. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”

Manage Your Stress

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Stress causes cortisol to spike, which is shown to encourage weight gain through factors such as overeating and poor sleep. “The hormone raises your blood pressure and insulin production, while simultaneously suppressing your immune system. As your insulin levels go up, your blood sugar drops, making you crave fatty, sugary foods,” says the Cleveland Clinic.

RELATED: 7 Ways to Reduce Inflammation in Your Body

Get Plenty of Sleep

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

Sleep is crucial for weight loss—aim for at least 7 hours a night. One study shows getting more sleep reduces intake. “Even within just two weeks, we have quantified evidence showing a decrease in caloric intake and a negative energy balance — caloric intake is less than calories burned,” says Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine. “If healthy sleep habits are maintained over longer duration, this would lead to clinically important weight loss over time. Many people are working hard to find ways to decrease their caloric intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially.”

💪🔥Body Booster: Consistency is key—build good habits and stick to them.

Nutrition & Diet

I Lost 15 Pounds in 30 Days by Following 3 Simple Steps

Steve_Cha_Rockstar_Eater6
Rockstar Eater/YouTube
Leah Groth
By Leah GrothJun 12, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 30 pounds in two weeks? While it might seem impossible, one YouTuber claims it isn’t. Steve Cha of Rockstar Eater, a YouTube channel focusing on his love of food, shared a recent video about how rapidly he lost weight to the tune of a pound every two days. He claims it all boils down to following three simple steps.

He Gained 10 to 12 Pounds After Starting His YouTube Channel

Steve from Rockstar Eater explains that he gained “about 10 to 12 pounds” after starting his YouTube channel from “eating a lot of food” and that “it did take some toll” on his body. He topped the scales at 170, admitting that his blood pressure and cholesterol both went up.

He Gave Himself 30 Days to Lose 15 Pounds

Man tying jogging shoesShutterstock

“So I decided that I'm going to take some steps in order to try to take care of my health for the next few weeks. So in this video, I'm gonna be documenting my journey on losing basically 10 to 15 pounds,” he says, giving himself a time frame of 30 days.

His Plan Starts with Exercise

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Steve’s plan was to start with exercise. “What I'm gonna do is basically every day do a lot of walking, cardio, jogging in order to sweat, burn some calories,” he says.

It Also Involves Changing His Diet

“And I'm also gonna, of course, alter my diet. That's the most important thing because it's no use for me to go out and do all of this exercising but then come home and snack on all this junk food,” he says. “Of course, I'm not gonna go the drastic route of starving myself, you know, like what some people do. That's actually not healthy at all.”

Protein with Salads or Veggies

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

What will he be eating for the next few weeks while he’s trying to lose weight? “Definitely low-fat foods,” he says. He might make a big salad and some salmon but only have a third of it, then “probably the other third for dinner. And then for dinner, I can change it up by eating, for example, fish, some cucumber and some baby broccoli, which is really good. I highly recommend this.” He will also eat an apple.

No Fried Food

French fries in hot fat in a deep fryerShutterstock

“So something like this is what I would be eating every day with just some variations, but definitely staying away from all the fried stuff, all the beef, you know, high cholesterol stuff, definitely no ice cream,” he adds.

10,000 Steps Per Day

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

Steve’s goal is to try to hit about 10,000 steps a day. “On a busy day, I'd probably be walking for about one hour, kind of like a walk-jog. But then, if I have one of those days where it's not that busy, who knows, I might even go for half a day, like three to four hours of walking. But remember, drink plenty of water when you're out here, especially during the summertime,” he says.

Week One He Lost 3 Pounds

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

“So it's been about a week now, and it looks like I've been able to lose about three pounds in the course of six to seven days. So far off to a good start,” Steve says. “I mean, I'm already feeling it. My body feels a little lighter, and I can get into my pants without feeling so very tight.”

Week Two He Lost Two-and-Half-Pounds

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

This week I was able to drop about two to two and a half pounds, and I do feel better. Everything feels good all around,” Steve says. If “you're losing weight over time, it gets more difficult and difficult to drop the same amount of weight every single week.”

He Did Cheat

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Steve admits that he “did have some cheat days here and there, but for the most part, still sticking to vegetables, fruits, and cereal, oats, you know, all that healthy stuff, and I don't overeat. That's the key. And you gotta also do a lot of exercise.”

30 Day Mark: 15 Pounds

The man who measures a waist with a tape measureShutterstock

“Moment of truth after 30 days of hard work. Let's see what the final result is.

As many of you guys probably know, that was not an easy task to all of a sudden go onto such a strict diet exercising plan. So yes, it looks like I lost about 14 to 15 pounds in the span of 30 days, which is not easy to do, but it is doable though.”

Step 1: Diet

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

He then details each step he followed. “Number one, I changed my diet plan,” he reiterates, “eating stuff with less sugar, less sodium, less carbs in it, sticking mainly to fruits and vegetables and oats and wheat. I mean, once in a while, I had my cheat day here and there to eat something heavier, but that's pretty much what I've been sticking to.”

Step 2: Hydrating

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

The second step? Hydration. “ I've been drinking a lot of water, like a lot of water,” he continues. “No more of the sodas and the fruit juices, mostly water during a lot of these days.”

Step 3: Exercising

Woman running outdoors - Young sportive girl jogging at sunset on Brooklyn Bridge, close up on shoesShutterstock

His final step? Exercise, including “a lot of cardio, jogging, some stretches here and there,” he says.

It’s Not Easy, But Gets Easier

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Steve encourages others to stick to a diet. “It's not easy, I'll tell you that, especially in the first few days. It's gonna be very difficult, but then you kind of get used to it over time,” he says.

His Blood Pressure Decreased

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“But overall, I'm definitely feeling it. It's flatter all around my stomach area and my chest and I feel better health-wise. And I was even able to go to the local grocery store to measure my blood pressure. It actually went down by 15, I think I was at 1 35 before in terms of blood pressure. And then I think it went down to about like one 20 or one 17, which is really good.”

So Did His Body Fat

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His “body fat level has gone down a little bit as well, and I'm assuming that's also cholesterol,” he notes. “So overall, I'm feeling very healthy. So if you guys want to lose some weight and you want to lose it fast, maybe within 30 days, just letting you know that it is possible.”

The NIH Recommends Losing 1 to 2 Pounds Per Week

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Is Steve’s weight loss realistic? According to the National Institutes of Health, no. “Weight loss should be about 1 to 2 pounds per week for a period of 6 months,” they say. That would be a maximum loss of 8 pounds in 30 days.

RELATED: 15 Lazy-Girl Ways to Exercise at Home

Body Network’s Expert Weighs In

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Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, agrees that starving yourself thin is not a good idea. She notes that rapid weight loss usually leads to weight regain. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.

However, sustainable weight loss is possible with the right mindset and approach. "Anything hard takes some discipline, and losing weight is one of the hardest lifestyle habits to modify," says Collingwood. "I coach my clients to think about their motivations for eating to make the changes in their lifestyle that will require them to lose the weight they say they want to lose. With discomfort comes growth and results." she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

💪🔥Body Booster: It's important to have a solid motivation for making tough choices. "When you have a strong reason for making the hard choices, it becomes easier to keep yourself on track," says Collingwood.

Nutrition & Diet

4 Weight Loss “Solutions” That Are Part of the Problem

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She Has a Flat Tummy in Her 50s Because of These 4 Habits
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By Leah GrothMar 11, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

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

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

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

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Things You Need to Do to Lose Weight Over 40

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5 Protein Diet Traps Women Over 35 Need to Avoid for Real Fat Loss
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Many people believe that carbs are the enemy in terms of weight loss. However, this isn’t true. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she reveals that at 40, she finally shifted her approach to nutrition and fixed some crucial carb mistakes. Here is what she did instead.

She Spent Years Avoiding Carbs

“I spent years not eating foods like bananas or potatoes, thinking they would spike my glucose and make me gain weight, yet I: couldn’t figure out why I gained weight, didn’t look ‘toned’ despite working out, was constantly exhausted, had regular binges & had out of control cravings,” she writes.

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

This Impacted Her Metabolism

“Why? I didn’t have a healthy metabolism DESPITE eating a clean low-carb diet & working out. Because I: wasn’t eating enough protein, was eating too much fat/too many calories, wasn’t moving enough throughout the day, and drank alcohol regularly which wrecked my sleep,” she says.

She Is Now the “Healthiest and Strongest” She Has Been at 40

“I’m now 40 and can proudly say I’m the healthiest and strongest I’ve ever been in my life, & I eat over 200g of carbs a day!” she continues. “The real key to metabolic health isn’t cutting carbs—it’s optimizing muscle, movement, sleep, & food quality. Here’s what actually improves insulin sensitivity (backed by science).”

Build Muscle

The first thing that improves insulin sensitivity is building muscle. “Muscle is like a glucose sponge—it pulls sugar out of your blood, reducing the need for insulin. Resistance training 2–3x per week improves insulin sensitivity by increasing glucose uptake (PMID: 23970530). Prioritize progressive overload to see the best results,” she says.

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

Move Daily (Beyond the Gym)

Next, in addition to workouts, you should move daily. “Long sitting hours = reduced insulin sensitivity. Break up sitting every 30 mins with ‘movement snacks’ (e.g., air squats, stair climbs). Even a 5-min post-meal walk lowers blood sugar & insulin response (PMID: 19207879),” she writes.

Prioritize Sleep:

She also stresses the importance of prioritizing sleep. “Lack of sleep disrupts insulin function. Less than 6 hours/night? Your body responds as if it’s prediabetic (PMID: 20371664). Aim for 7–9 hours of quality sleep, stick to a schedule, & limit blue light before bed, she says.

Eat Mostly Whole-Food Carbs

Finally, “It’s not carbs—it’s the type of carbs,” she says. “Whole grains, fruits, veggies, and legumes digest slower, keeping blood sugar steady (PMID: 11976158). Stick to mostly whole food carbs that are full of fiber and water & keep the ‘fun carbs’ around 5-20% within calorie balance!” she writes.

Be More Strategic

The bottom line? “Fixing your metabolism isn’t about fear—it’s about strategy. Lift weights, move often, sleep well, and eat whole foods. Small shifts = big results,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lose Up to 16 Pounds by Summer by Investing in These 5 Simple Items Recommended by a Perimenopause Expert

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Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
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Leah Groth
By Leah GrothMar 10, 2025
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Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

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“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

Get a Food Scale

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The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

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In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

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Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

Stock Up on Meal Prep Containers

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“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

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Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

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The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

Get a Journal

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Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. 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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