Hilary Downey’s 4 Easy Tips to Shed Pounds by Thanksgiving After Her 100-Pound Weight Loss

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        Hilary Downey’s 4 Easy Tips to Shed Pounds by Thanksgiving After Her 100-Pound Weight Loss
    Lose weight by Thanksgiving by making a few simple lifestyle shifts.
By Leah GrothSep 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   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.
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               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
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Copyright balancebyhilary/Instagram
By Leah GrothSep 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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Hilary Downey, who has a BS in Nutrition and Psychology, lost a whopping 100 pounds. On her social media account, she regularly shares tips and tricks on how to burn fat and shift your mindset so you too, can become the healthiest version of yourself. In a recent post, she revealed how to slim down in just two months.
“Exactly what I’d do (hint: this is the exact plan I used to lose 100 pounds and that we teach our clients😎),” she wrote in the caption of the Instagram post, showing off her massive fat loss in a pair of her old jeans.
“The holidays are a time when many women choose to be more relaxed, so what if you spent the next ten weeks (leading up to Thanksgiving) dialed in on seeing real progress? You could look amazing in family photos and your cute holiday outfit, have the energy to get through the festivities, and feel strong and healthy and balanced in your body!” Here is how to do it, plus everything else you should know about her approach,
Food Logging and Calorie Tracking
See on Instagram
Keeping track of your food is key, says Hilary. “I would get serious and consistent with logging my food, having calorie awareness, and staying within my calorie deficit consistently. This is the absolute baseline foundation for fat loss! Logging is the fastest track to get you there - period. Less guessing, higher accuracy = better, faster results,” she writes in the post.
Amp Up Your Protein Intake
See on Instagram
Getting enough protein is key, she continues. “I’d go hard on hitting my protein target and making sure I was pre-logging my protein for the day so that I had success here no matter what. Aka, no, ‘hoping I hit my protein.’ Alongside that, I’m loading up on volume veggies that are filling for fewer calories so I can make sure I achieve #1. No skimpy little pieces of lettuce, fiber-rich options filling that plate!” she writes.
Be Disciplined
See on Instagram
Discipline is “one is most important,” according to Hilary. “Holidays are coming where there will be plenty of parties & indulgences. Now is THE time to dial it in. If you’re saying you want to get serious & you’re frustrated by your lack of progress but you’re constantly allowing yourself to excuse ‘taking the day off’ - time to turn the heat up,” she writes. “We teach balancing in these fun days as a part of our fat loss framework in our programs, but they don’t work if you’re abusing the system! Discipline, setting boundaries, and picking when it’s truly worth it are key.”
Take Progress Photos
See on Instagram
She also recommends taking progress photos. “We don’t just measure scale progress around here. We regularly take progress pictures (every 3-4 weeks) and measurements and assess our clothing. If none of these are improving, it’s time to fix the problem. So many women think their macros or calories ‘don’t work’ when, in reality, they just need to go through our checklist to determine if they need an adjustment or to adhere to the plan better. Adjust when needed and take action,” she writes.
RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise
Don’t Drink Your Calories
See on Instagram
Hilary explained to Today that in order to lose weight, she had to stop drinking her calories. “I realized you can eat your entire day’s calorie allowance in one sitting,” she said. She upped her water intake and swapped her regular Coke for Coke Zero.
Set Small Goals
See on Instagram
She set small, manageable goals. “Each week, I used goal setting, where I focused on these small bite-sized nutrition goals,” she said. And slowly, over time, her changes built up: “I look at my diet now, and I would have never guessed that I’d be eating the foods that I eat now and be satisfied with them.”
Exercise
See on Instagram
She added in some exercise. At first, a slow walk pushing her baby in the stroller was all she could manage. “That led to walking faster and longer and eventually to running. I’ve run lots of 5Ks, and I started strength training in my garage,” she said.
RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running
Focus on Sustainability
See on Instagram
Hilary warns against “giving into temporary quick fixes” and instead, focusing on the long-term. “If there is one thing that feels SO dang good - it is knowing I got to the root of my overeating and self-sabotage, and truly fixed my mindset and adopted a balanced, flexible diet that I can do for life - and therefore, I’ll never have to go finding another solution again! In fact, it feels more than good. It’s life-changing,” she wrote in a post, adding that “long-lasting success” is the goal. “When you get to the root of it all, and you truly transform your mindset, and therefore truly transform your habits and lifestyle - THAT is where you get assurance.”
Be Accountable
See on Instagram
“The uncomfortable truth in transforming your body and life that you need to hear” is that you need to give yourself tough love, according to Hilary, who says that “accountability” is key and an “act of self-love.” “This is an important conversation, and we need to have it now so that we can get you moving forward and seeing the results you want.”
RELATED:Charlotte Lamb in Two-Piece Workout Gear Reveals Her Secret for Building Lean Muscle
Manifestation
See on Instagram
Manifestation is another “game changer,” per Hilary. “I used manifestation to change my thoughts and rewire my brain to see myself as the future version of myself that I wanted to become. I got clear on what that woman looked like, how she thought, what her daily life looks like, what habits she had, etc., etc. and then I acted on it! I used other manifestation tools to transform my mindset, which transformed my life!” she says. 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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Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.
Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food@indyaagosSomething I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work!   #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth  #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein
Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”
She Also Educated Herself on MacronutrientsIndya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”
RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic
She “Started Slow” and Learned “Self-Trust”@indyaagosIf you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you.  Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024.  When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽  #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach
In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”
And Took a Deep Dive Into Her Failed Attempts at Weight LossAnother thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”
Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Dietrowwithraven/Instagram
Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”
RELATED: 20 Incredible Ozempic Success Stories of All Time
She Also Amped Up Her Water Intakeraven.grl/Instagram
Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
She Fell in Love with a Boutique Fitness Methodraven.grl/Instagram
Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”
She Took Progress Picturesraven.grl/Instagram
Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach
See on Instagram
Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”
She Also Switched From HIIT to Low Intensity WorkoutsYou don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.
And, She Prioritized Sleep“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups@theguywiththepinkshoes🎟️ before and after - 50 lbs  (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains
No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?
Alexandra Lost 40 Pounds by Eating the Same Meals Every Day
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Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.
She Also Walks 10,000 Steps a Day
See on Instagram
In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
David Tuckfield Lost 60 Pounds  EMS WorkoutsDavid Tuckfield
David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.
He Also Set Long-Term GoalsDavid Tuckfield
He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.
Joy Maria Lost 70 Pounds with Hot Girl Walks@therealjoyymariaReplying to @177777734 this is exactly how I did & you can too 🫶🏽🥂  #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen
Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.
She Also Followed a Meal Plan@therealjoyymariaDont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss
“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan.  “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”
Gen Cohen Lost 50 Pounds by Doing the 12-3-30
See on Instagram
Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.
She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”
Joan Henning Lost 130 Pounds with KetoJoan Henning
In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.
💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

        
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Nutrition & Diet
        Hilary Downey’s 4 Easy Tips to Shed Pounds by Thanksgiving After Her 100-Pound Weight Loss
    
Copyright balancebyhilary/Instagram
By Leah GrothSep 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Hilary Downey, who has a BS in Nutrition and Psychology, lost a whopping 100 pounds. On her social media account, she regularly shares tips and tricks on how to burn fat and shift your mindset so you too, can become the healthiest version of yourself. In a recent post, she revealed how to slim down in just two months.
“Exactly what I’d do (hint: this is the exact plan I used to lose 100 pounds and that we teach our clients😎),” she wrote in the caption of the Instagram post, showing off her massive fat loss in a pair of her old jeans.
“The holidays are a time when many women choose to be more relaxed, so what if you spent the next ten weeks (leading up to Thanksgiving) dialed in on seeing real progress? You could look amazing in family photos and your cute holiday outfit, have the energy to get through the festivities, and feel strong and healthy and balanced in your body!” Here is how to do it, plus everything else you should know about her approach,
Food Logging and Calorie Tracking
See on Instagram
Keeping track of your food is key, says Hilary. “I would get serious and consistent with logging my food, having calorie awareness, and staying within my calorie deficit consistently. This is the absolute baseline foundation for fat loss! Logging is the fastest track to get you there - period. Less guessing, higher accuracy = better, faster results,” she writes in the post.
Amp Up Your Protein Intake
See on Instagram
Getting enough protein is key, she continues. “I’d go hard on hitting my protein target and making sure I was pre-logging my protein for the day so that I had success here no matter what. Aka, no, ‘hoping I hit my protein.’ Alongside that, I’m loading up on volume veggies that are filling for fewer calories so I can make sure I achieve #1. No skimpy little pieces of lettuce, fiber-rich options filling that plate!” she writes.
Be Disciplined
See on Instagram
Discipline is “one is most important,” according to Hilary. “Holidays are coming where there will be plenty of parties & indulgences. Now is THE time to dial it in. If you’re saying you want to get serious & you’re frustrated by your lack of progress but you’re constantly allowing yourself to excuse ‘taking the day off’ - time to turn the heat up,” she writes. “We teach balancing in these fun days as a part of our fat loss framework in our programs, but they don’t work if you’re abusing the system! Discipline, setting boundaries, and picking when it’s truly worth it are key.”
Take Progress Photos
See on Instagram
She also recommends taking progress photos. “We don’t just measure scale progress around here. We regularly take progress pictures (every 3-4 weeks) and measurements and assess our clothing. If none of these are improving, it’s time to fix the problem. So many women think their macros or calories ‘don’t work’ when, in reality, they just need to go through our checklist to determine if they need an adjustment or to adhere to the plan better. Adjust when needed and take action,” she writes.
RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise
Don’t Drink Your Calories
See on Instagram
Hilary explained to Today that in order to lose weight, she had to stop drinking her calories. “I realized you can eat your entire day’s calorie allowance in one sitting,” she said. She upped her water intake and swapped her regular Coke for Coke Zero.
Set Small Goals
See on Instagram
She set small, manageable goals. “Each week, I used goal setting, where I focused on these small bite-sized nutrition goals,” she said. And slowly, over time, her changes built up: “I look at my diet now, and I would have never guessed that I’d be eating the foods that I eat now and be satisfied with them.”
Exercise
See on Instagram
She added in some exercise. At first, a slow walk pushing her baby in the stroller was all she could manage. “That led to walking faster and longer and eventually to running. I’ve run lots of 5Ks, and I started strength training in my garage,” she said.
RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running
Focus on Sustainability
See on Instagram
Hilary warns against “giving into temporary quick fixes” and instead, focusing on the long-term. “If there is one thing that feels SO dang good - it is knowing I got to the root of my overeating and self-sabotage, and truly fixed my mindset and adopted a balanced, flexible diet that I can do for life - and therefore, I’ll never have to go finding another solution again! In fact, it feels more than good. It’s life-changing,” she wrote in a post, adding that “long-lasting success” is the goal. “When you get to the root of it all, and you truly transform your mindset, and therefore truly transform your habits and lifestyle - THAT is where you get assurance.”
Be Accountable
See on Instagram
“The uncomfortable truth in transforming your body and life that you need to hear” is that you need to give yourself tough love, according to Hilary, who says that “accountability” is key and an “act of self-love.” “This is an important conversation, and we need to have it now so that we can get you moving forward and seeing the results you want.”
RELATED:Charlotte Lamb in Two-Piece Workout Gear Reveals Her Secret for Building Lean Muscle
Manifestation
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Manifestation is another “game changer,” per Hilary. “I used manifestation to change my thoughts and rewire my brain to see myself as the future version of myself that I wanted to become. I got clear on what that woman looked like, how she thought, what her daily life looks like, what habits she had, etc., etc. and then I acted on it! I used other manifestation tools to transform my mindset, which transformed my life!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Dropped 60 Pounds in 3 Months, Here’s How
    
Samantha Costa/YouTube
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss. 
Losing 60 Pounds in 6 Months with PCOSSamantha Costa/YouTube
She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right.  “I think I weighed around 196 pounds and I got down to around 135,” she specified. 
Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert
The Power of Whole GrainsShutterstock
Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said.  After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to  140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued. 
A Stressful Job Ruined Her Health and HappinessSamantha Costa/YouTube
However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says.  “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”
From 10,000 Steps to 500Shutterstock/siam.pukkato
She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.” 
She Lost 10 Pounds in a Week and Kept GoingShutterstock
Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”
Related: 11 Shoulder-Sculpting Workouts for Impressive Definition
The Secrets to Her SuccessShutterstock
She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.”  She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”
She Increased Intake of Proteins and ExercisedShutterstock
Amping up your protein intake may help you lose weight. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days. 
Stay Motivated and Positive on Your Journeysam.costaa/Instagram
“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”
Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss
💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized. 
Nutrition & Diet
        I Lost 40 Pounds in 2 Months Without Going to the Gym and This Is How
    
Leila Torah/YouTube
By Leah GrothJun 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
If you want to lose 20 pounds in a month, it’s time to change a few of your habits. Laila Torah is a social media influencer who shares about everything from fashion and beauty to weight loss. In a recent viral video, she details how she dropped 20 pounds per month to lose a total of 40 pounds. Here is everything you need to know about her weight loss journey, including the top 5 things she did to lose weight.
She Offers 5 Tips on How to Lose 40 Pounds in 2 MonthsShutterstock
“Today I'll be talking about my weight loss journey and how I lost 40 pounds in two months,” she says. “So in this video, I'll be giving you guys five tips on how I lost 40 pounds in two months.”
She Always Felt Chubby Growing UpShe starts with a “quick history” of her journey, explaining that she “always felt like the chubby one” growing up. “I always felt like the biggest one in the group, and I feel like I became very conscious of this from an early age because I'm a twin, and my twin was much skinnier than I was.”
She Was Insecure Through Her TeensShutterstock
“This insecurity continued throughout my teens, and I just remember on so many occasions wanting to go out and trying on so many clothes and feeling so fat and ugly and everything I put on that it literally just made me not wanna go out and just stay at home,” she says.
She Lost Weight, Then Gained It Back in CollegeShutterstock
“So in my teens, I actually managed to lose a lot of weight, and I was so happy I finally reached my body goal, but I did it in such an unhealthy way that it was not maintainable,” she continues. “So by the time I got to the end of my university experience, I put on all the weight that I had lost and more so in 2019.”
RELATED:Lauryn Bosstick Reveals the 12 Secrets to Her 60-Pound Weight Loss
She Weighed 183 PoundsShutterstock
“I graduated from university, and I remember stepping on the scales for the first time in years and seeing 183 pounds. Now that is a lot of weight, especially for someone of my height, being five foot three, and carrying 183 pounds is just way too much,” she adds.
She Knew She Had to Make Some ChangesShutterstock
“So from then, I knew I needed to do something about it. I needed to change my diet. I needed to exercise. I needed a major lifestyle change. This was so hard for me to do because, for years, I had created a lifestyle of just eating junk all the time, not exercising, and just being super lazy, to be honest,” she says.
She Started Her Journey During CovidShutterstock
Then, in 2020, during the pandemic, everything changed. “I know Covid had such a negative impact on so many people, including myself. But if I could take one positive thing from Covid, it would definitely be my weight loss, and it would allow me to lose 40 pounds in two months,” she says, getting into the five tips that allowed her to lose weight.
Tip 1: Change Your DietShutterstock
“So the first tip is to change your diet,” she says. “Changing your diet, I believe, is the most important thing when it comes to weight loss because there is absolutely no point in exercising and your diet staying the same because you're really not gonna get any results. So changing your diet should definitely be your priority.”
RELATED:I Lost 45 Pounds and Kept It Off With These Simple Changes
You Don’t Have to Cut Out Food GroupsShutterstock
When all the restaurants shut down, she went onto social media and “found so many healthy accounts and learned how to make quick and easy and healthy meals,” she revealed. “You do not need to cut out any of the food groups. All the food groups are just as important as each other. It's just about portion sizes and portion control.”
Tip 2: Count CaloriesShutterstock
“So that takes me nicely to my second tip, which is calorie counting. I highly recommend calorie counting. If you struggle with portion sizes and portion control, you can find out how many calories you're supposed to intake online based on your gender, height, weight, age, and activity level,” she says.
She Recommends Using an AppShutterstock
“I would highly recommend doing that because it is different for everyone. So when I was calorie counting, I used this amazing app called MyFitnessPal, and MyFitnessPal allows you to log your breakfast, your lunch, your dinner, and all your snacks in between. And it's just a good way of tracking how many calories you're eating throughout the day and staying within your limit,” she continues.
If You Are Hungry, Try a Hot DrinkShuttestock
“Calorie counting can be very, very difficult at times because when you are trying to reduce the amount of food that you are intaking, there will definitely be moments when you are hungry. But in those moments, I found having a hot drink to be very beneficial,” she reveals. “It just allowed me to get to sleep so that I would not go over my calorie limit for that day. You won't always feel hungry, I promise you that will change. Your body will eventually adjust and get used to your new portion sizes.”
Tip 3: Walking 10,000 Steps Per DayShutterstock
Her third tip? “Walking 10,000 steps every single day with one rest day,” she says. “So that means walking six days a week and on the seventh day, you rest. That was not meant to sound biblical, but we'll go with it.
RELATED:7 Steps to Shed Body Fat in 6 Months, From Ben Affleck's Trainer
You Should Take One Rest DayShutterstock
“Your rest day can be any day of the week. It can be at the beginning, the middle, the end, whatever day suits you best. If you're feeling super tired or exhausted one day, use that as your rest day, and then the next day, just keep it moving. It is very important to take that rest day because your body does need that time to recover, and you don't wanna put your body under too much stress because stress can result in injury, and then the injury could just stop you from walking altogether,” she explains.
She Eventually Made It Up to 30,000 StepsShutterstock
After a while, walking 10,000 steps “became so easy that I then increased my step count to 20,000 steps a day and then eventually 30,000 steps per day,” she reveals. “I know 10,000 steps can be a lot of steps to people who are not used to walking.”
A Few Hacks? Break Up Your Steps, Listen to Music or a Podcast, or Talk to FriendsShutterstock
She has a few hacks to make walking easier. “So what I would find helpful and what I would recommend is splitting it and walking 5,000 steps in the morning and then 5,000 steps in the evening. Walking so many steps every day became so enjoyable to me. I found ways to enjoy it, whether that was listening to music or to a podcast or catching up with friends on the phone. Just find ways in which you can get excited about walking,” she says.
Tip 4: Cut Out DrinksShutterstock
Her fourth tip? “Cutting out all drinks,” she says. “So that includes juices, fizzy drinks, and alcohol.” She claims this “was honestly the hardest step” for her “because I love my juice. I look forward to drinking my juice with my meals. I look forward to my orange juice, my ginger ale.”
RELATED:12 House Cleaning Chores That Burn Calories Every Minute
It Was Hard, But It Gets EasierShutterstock
However, it was the ultimate game-changer. “I know you're probably tired of hearing everyone say just drink water, but honestly, it really does work,” she says. “Once you make that adjustment, I promise you it is a lot easier. Your body will eventually adjust and just crave water. You just need to be consistent and stick at it.”
Drink More Water When You Are Hungry, She SaysShutterstock
“Something that really helped me on this journey was that there were so many moments that I felt like I was hungry, but I was actually thirsty. And you would think that your body can tell the difference between hunger and thirst, but honestly, in moments where you feel like you are hungry, try having a glass of water, and it can make all the difference,” she says.
She Says She Didn’t Realize She Was Drinking So Many CaloriesShutterstock
“Drinking water is honestly key on this journey because I noticed a drastic change in my body weight when I replaced all those sugary juices with just water, which obviously has zero calories. I don't think people are aware that these juices have so many calories in them, so much sugar that they are almost like a meal replacement, and they take up a whole meal's worth of calories. So once you make that change, you will honestly see such great results in your body,” she maintains.
Tip 5: Be ConsistentShutterstock
Her fifth and final tip is to “be consistent,” she says. “Even when you do not see results. Be consistent even when you are not seeing the results as fast as you would like to see them remain consistent.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Went From 3XL to XS and Lost 120 Pounds in Naturally
    
GET FIT WITH MER/Facebook
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Meredith Hutson is a TikTok influencer with over 674,000 followers who goes by the handle @_getfitwithmer. She has built a following for her incredible weight loss journey story, going from 256 pounds to 136 pounds in two years. She shares all the diet, fitness, and mental health tips that have been instrumental along the way. Here is what motivated Meredith to change her life once and for all, and a few of the things she did to lose 120 pounds naturally. 
1. Meredith Hutson Was Motivated to Lose Weight After She Got Engaged@_getfitwithmer3 years ago today I changed my life #weightloss #weightlosstransformation #weightlossjouney #myjourney #tiktok #weightlossprogress #gymtok #motivation
Meredith’s weight loss journey started shortly after getting engaged in August 2019. According to the influencer she went shopping for a wedding gown but couldn’t find one that fit her. So, she decided to lose weight. 
Related: 12 Ways to Turn Your Dadbod Into a Fit Bod
2. She Lost 120 Pounds in Two Years@_getfitwithmerI wish I tried harder and gave myself more of a chance all those years before I did.  I wish I had the support, the motivation and the willpower to keep going back then.  “I wish” was something I said every time I thought about losing the weight. Self doubt is something I talk about SO often with my clients because it’s THE thing that blocks you from starting AND committing to your journey. You have to block out the noise of thinking you can’t do this because your thoughts & your mindset will ultimately determine if you make it to the end.  This weekend I challenge you to set yourself up for success - take a step into the right direction. Do what you need to do to make it happen. Don’t second guess yourself - just do it. You got this babes 🤍 #weightloss #weightlosstransformation #foryourpage #weightlossmotivation #weightlosscommunity #weightlosscoach
Prior to her wedding in November 2020 she lost a whopping 50 pounds – in just 15 months. After her wedding she lost another 70 pounds. She maintains she did this with a few simple changes: She started tracking her macros and calories and also weight and strength training. 
3. She Wants People to Know That She Understands the StruggleGET FIT WITH MER/Facebook
“Before you give up or just accept the fact you will struggle with your weight forever..I need you to first know I felt that exact same way. I never thought I’d have the discipline, the knowledge or the confidence to stay true to my goals. I never could stay with it in the past and nothing ever seemed to work so why did I think this time would be different?” she writes in one of her viral posts. 
Related: I'm a Weight Loss Coach and Here Are 4 Ways You Can Lose 10 Pounds in 30 Days
4. Change “Isn’t Fun” But “You Can Accomplish Anything,” She Says@_getfitwithmerStarting can be scary and if there’s anyone that gets that it’s me.. Starting was so scary to me because of all the failed attempts I’ve made in the past and the feeling of that kept me from trying again for years. I reached my ultimate heaviest when I gave up on trying and all the years that pasted by made not only my physical health suffer but my mental health as well.  Living in a life you aren’t really living in isn’t worth fighting for! You are worthy of doing all the things you want in life and if starting is one of them then don’t hold yourself back. If guidance is what you need then I’m right here my love, it’s what I’m passionate about and what I live and breathe.  Regardless of the steps you make today I want you to make each one count. Today will always be the best day for you to start. That’s from someone who did all of this because of not hesitating and just DOING! 🤍 #weightloss #weightlossmotivation #weightlossjouney #weightlossadvice #weightlosscoach #weightlosscommunity #fitnessmotivation
“I spent years of my life in that mindset and instead of making a change I continued to stay in the same place, doing the same things that only made things harder on me. 🥺 Change isn’t fun and just like anything in life it’s an adjustment but I can promise you this you CAN accomplish anything you set your heart & mind on,” she says. 
5. People Always Ask About Her DietGET FIT WITH MER/Facebook
One of the things she had to change is her diet. “Meredith, what did you eat to lose 120 pounds? What was it that you were eating?” her followers always ask. 
6. She Eats Ground Beef, Black Beans, and Cheese Daily@_getfitwithmerwe keep it simp #weightloss #weightlosstransformation #weightlossmotivation #weightlossrecipes
“Listen, would you eat what I would eat?” she responded. “Because right now I'm eating ground beef.” She revealed that she consumes a high protein meal every single day, consisting of eight ounces of ground beef, one-half can of black beans, and some shredded cheese. 
7. She Says Consistency Is KeyGET FIT WITH MER/Facebook
She wasn’t quite as confident that her followers would be fans. “Would you eat that?” she asked. “Like I'm actually really curious. “Not only am I eating this, but I've eaten this every single day for like a good solid two weeks. I like it, but it isn't extravagant by any means.”
8. How Protein and Meal Planning Help You Lose Weight@_getfitwithmerHow did creating new habits help me lose 120lbs, along with changing my life in the process? ✨ Something I need you to know first is every single one of these were changes I personally made that got me here. It’s honestly mind blowing how much changing your lifestyle can do for you in your life. Never in a million years did I think cooking from home, waking up early, watching less tv, moving my body more, reading instead of scrolling and speaking kindly about myself could do for my life.  I get emotional thinking about how I used to live my life compared to how I do now. Looking back I wasn’t “living” at all and it’s the reason why I found myself feeling unfulfilled & just lost in this world. You have the power to become anything you want. Look at what you do from the moment you wake up - how are you starting the day and how are you ending the day? What changes could you make now that will help you grow and become who you are meant to be in 2024? Apply yourself - give it everything you have and know I’m here to remind you that these changes aren’t impossible. Your life is whatever you make it to be. 🤍 #weightloss #2024goals #newyeargoals #weightlosstransformation #weightlossmotivation #weightlossinspiration #2024weightlossgoals #2024fitnessgoals
According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. Meal planning is also a great research-backed weight loss hack. One, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.
9. These Other Healthy Habits Also Helped Her Lose Weight_getfitwithmer/TikTok
Other healthy habits she has incorporated? She went from “eating fast food” to cooking at home, from “sleeping in late” to waking up early, and from watching tv to moving her body, she revealed in another video. She also reads more, goes on adventures on the weekends instead of drinking, and practices positive affirmation. 
Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym
10. An RDN Weighs Indietdivatara/Instagram
We asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics. “I love that she didn’t let the ‘I couldn’t stick with it in the past and nothing works’ mantra get her down and she tried again and was successful this time,” she says. “It sounds like she really took control of her not so healthy habits and decided to make a huge change in many areas of her life.” She also agrees that finding healthy meals you like and sticking to them as long as you want is a great idea, and is totally supportive of black beans, cheese, and ground beef. “Black beans are one of the healthiest foods around:  Fiber, protein, high antioxidants, high in B Vitamins,” she says. “Cheese of course has calcium and protein. Ground beef is really nutrient dense and hopefully she was choosing the lean beef and draining any extra fat.”
💪🔥Body Booster: Finding protein-rich meals you love will help you lose weight while feeling satisfied, according to research. 
Nutrition & Diet
        116-Pound Ozempic Weight Loss: 7 Key Mistakes
    

        She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
    

        Copyright britts_getting_fit_/Instagram
    
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

            
                Overeating
            
            
        
View this post on Instagram
A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

            
                Skipping Meals
            
            
        
View this post on Instagram
A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

            
                Not Exercising
            
            
        
View this post on Instagram
A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

            
                Not Following Directions
            
            
        
View this post on Instagram
A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

            
                Not Eating the Right Food
            
            
        
View this post on Instagram
A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

            
                Drinking Alcohol
            
            
        
View this post on Instagram
A post shared by Ainsworth Adventures (@sweet_della_rose)
You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

            
                Not Being Patient
            
            
        
View this post on Instagram
A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach
    

        7 Tips for Losing Weight After Age 50
    

        Copyright Dr. Becky Gillaspy/YouTube
    
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

            
                Understanding How Ozempic Works
            
            
        Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.

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

            
                Your Body Already Makes This Weight-Loss Hormone
            
            
        ​Metabolic ImprovementsShutterstockThe good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

            
                Start Your Day With Yogurt
            
            
        ​Breakfast Bowls: Berry Yogurt Power BowlShutterstockBeginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

            
                Choose Your Yogurt Wisely
            
            
        Eating Too Little at a Time​ShutterstockWhen selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

            
                Boost Your Breakfast With Berries
            
            
        ​BerriesShutterstockAdding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

            
                Don't Forget Your Daily Coffee or Tea
            
            
        ​CoffeeShutterstockGood news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

            
                Make a Daily Salad Your Secret Weapon
            
            
        Choosing Salad Over Steak​ShutterstockA daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

            
                Top Your Salad Strategically
            
            
        ShutterstockThe toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

            
                Design Your Dinner for Sustained Fullness
            
            
        ​Fundamental 3: Prioritize Whole FoodsShutterstockTo maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

            
                Why Timing Matters for GLP-1 Production
            
            
        ​It's Now Part Of My LifeShutterstockThe timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

            
                The Mediterranean Keto Connection
            
            
        ​Natural Booster #7: Mediterranean DietShutterstockMany of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.

RELATED:20 Possible Ozempic Side Effects

            
                Simple Daily Habits for Natural Weight Control
            
            
        ​Track MacrosShutterstockDr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds
    

        Copyright carolin_rny/Instagram
    
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

            
                Your First Steps With GLP-1 Medications
            
            
        "I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month." 
Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

            
                Finding Your Ideal Dosage
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing." 
She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

            
                Navigating Medication Shortages and Insurance Hurdles
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply." 
This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic." 
Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

            
                Managing Potential Side Effects
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore." 
Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

            
                Comparing Different GLP-1 Medications
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that." 
Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

            
                Tracking Your Results Realistically
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress." 
She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

            
                Combining GLP-1 With Proper Nutrition
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer." 
The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

            
                Building a Sustainable Exercise Routine
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery." 
The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

            
                Planning for Pregnancy While on GLP-1
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant." 
She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

            
                Treating Obesity as a Chronic Condition
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day." 
This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me." 
She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

            
                Creating Your Long-Term Maintenance Plan
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it." 
She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

            
                Addressing Access and Stigma Barriers
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier." 
This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

            
                The Reality Check: GLP-1 Is a Tool, Not Magic
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis." 
For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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